Rock climbing for beginners – It’s not all upper body 0 55669

Rock climbing might seem a lot like rope climbing in gym class. I think you remember that exercise all too well, I know I do. Nothing is quite as emasculating as watching a woman scale up a twenty-foot rope when you can’t even lift your entire body off the floor.

Enough of the past, let’s talk about rock climbing and just how the average Joe can pick it up without having to concern himself too much about his current upper body strength.

Rock climbing is a full-body exercise that is both mentally and physically challenging. It might seem like it’s heavily dependent on your upper body, but your lower body plays a major role too, even though you might not think so.

Rock climbing or indoor rock climbing is easy to get into. There aren’t any crazy requirements and you don’t have to be the most athletic person out there. All you need is a great instructor, some equipment, and a lot of time on your hands.

Although rock climbing no doubt requires a great deal of upper body strength, it’s not just from where you’d expect. The forearms are the muscles that do a bulk of the work when you are rock climbing. They are the muscles that actually pull you up during the exercise and not your biceps or triceps.

This is astonishing right?! Well, what’s even more astonishing are the rest of the muscle groups that are primarily used during climbing. The legs do some of the work, so does the core, back, and the glutes. Yes, the glutes.

So, if you look at things objectively, you should be able to go rock climbing without worrying about your weak arms failing you. Now that we’ve gotten that out of the way, let’s explore some of the advantages of rock climbing.

As a beginner, you might approach the exercise as an effective way to burn cardio and build muscle fast, but I have to be the bearer of bad news here. Rock climbing is demanding, and it does develop muscle mass and burn fat, but it not in the way you think. It builds muscle and resistance mostly, and hardly really burns fat. If you are looking to burn fat fast, you should probably get on the treadmill or join a SoulCycle class. Although both rock climbing and jogging produce similar results, jogging is ultimately better because it requires no equipment and it engages your heart better. Rock climbing is a low impact cardiovascular exercise.

If you are determined to rock climb even If it’s not for the calories then the first thing you need to do is join a gym. When you find a great gym then take some classes and talk to the guys at the gym and get some tips.

There are actually a lot of disciplines under rock climbing and the fastest way to master rock climbing is to start with bouldering. It is less demanding and expensive than the real thing and it strengthens you. After you have mastered bouldering, you can then proceed to handle something far more challenging like outdoor top-rope climbing, outdoor sport climbing, or traditional climbing.

Bouldering is closer to the floor and it requires no fancy equipment to master. It might take a little bit of time to get used to the dynamic and lingo, but with enough time it can really strengthen your core and get you ready for the real thing. You essentially move horizontally across the practice rock surface and you are only suspended a few feet in the air. It entirely safe and the only things you need are a crash pad, some climbing shoes, and some climbing chalk.

It might be true that you don’t need a lot of upper body strength to go rock climbing but truthfully, it won’t hurt to have some upper body strength. So, before you start rock climbing, I would recommend you brush up on your full body exercises. Rock climbing involves several muscle groups simultaneously, so you need to train your entire body until you its strong enough to climb relatively hitch free.

  • Start the strengthening process with a few core exercises, this usually involves engaging your entire core and that means your abs and obliques. Several sit-up variations with planks should strengthen your sore considerably.
  • You also need to strengthen your hands and fingers. Some pushups and chin-ups should help you do this. As for your fingers, dead-man hangs should strengthen them up in no time at all.
  • If you plan on climbing well you need to also strengthen your legs too. This can easily be achieved by doing squats and burpees. They might seem a little bit annoying but they will do wonder for your legs.
  • You need a strong back if you are ever going to rock climb properly. So you need to do some pull-ups and pulldowns.

If your body is in great shape, you shouldn’t have a problem with rock climbing. A majority of the strength that comes after a few weeks of climbing is your body adjusting to your new routine. The real muscle definition comes much later, and with these tips, you can as strong as you want while rock climbing.

You can also do some of these strengthening exercises while you are bouldering and working your way up to the real thing. With these tips, you should have no problem learning how to rock climb.

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Getting your kids to read this summer 839 150604

Summer means different things for different people. For twenty-year-old’s, it’s the time to work and party; for parents, it’s the time to hold neighborhood events and start saving up, and for kids, it’s the time to kick back and finally have some fun. School’s out! 😃 It’s that one time of the year when they can go to the beach and hang out with all their friends without worrying about some project or homework. For them, the entire summer is all about having fun, and as a parent, it’s your sacred duty to balance fun with continuing education. You might even be able to replace “fun” with something more rewarding – like reading!

Knowledge attained outside the classroom tends to stick around longer

You don’t want to be the “uncool” parent that forces your kid to do something school-related during the summer, but you don’t really have that much of choice, here’s why. The lessons that really stick with you long after you finish school are the ones that you learned when you didn’t really have to.

The knowledge that is acquired without some form of ultimatum or consequence always leaves a lasting impression. It also introduces you to a new side of knowledge that is not purely scholarly.

Reading is right for you regardless of what it is that you decide to read – obviously you will have to control your kids’ intake in your spare time. Reading strengthens the mind, and continual learning increases the speed at which you assimilate and process information. Just imagine the kind of impact a fantastic reading speed could have on your kid educational future. You could be adequately preparing them for a future in academia.

Exposure

The reward of “ruining” their obsessively fun summer will be some exposure to other subjects and topics that are unfamiliar to them. Recreational reading could be very instrumental in building up their overall personality. Plus, proper exposure ensures that they have enough information to make smarter and more informed decisions at a tender age.

It can teach them to research and ask questions

Summer reading could form the basis of a voracious reading habit that could beautifully complement their curiosity. It’s not every kid that thinks about something strange that eventually go on to investigate, summer reading could introduce them to the concept of research.

How to get your kids to read during the summer

It’s easy to talk about getting your kids to read during the summer, getting them to do it another issue entirely.

Kids can be especially stubborn or pigheaded when you are trying to force them to do what they simply have no interest in. The only way to have them do what you want the right way is to either introduce a reward system or trick them that it’s all their idea. Local library’s often offer summer reading lists per age group.

Reward system

Are you having a hard time getting your kid to do anything you want? Wait patiently, there is always something they’ll want, and you can use that to get what you want – in this case, it’s a healthy reading habit.

When they come to you with a ridiculous demand, you can propose a fair trade that will engage their mind and keep it focused on a book that you’ll recommend. You can even choose to deliver the reward after the completion of several books, that way, you are getting the most out of your deal.

You can also choose to limit or restrict play time, and the completion of a certain number of pages could be the requirement they must fulfill before they are allowed to play again.

Making them think it’s their idea

In my experience, people are always more motivated to complete a project that they believe to be totally theirs. When it’s your plan, you just tend to pay more attention to it, it’s like you want to prove something to yourself and others around you. Adults think this way, and so do kids. They can be pretty devoted to completing a book they just accidentally stumbled upon or saw you flip through.

Sometimes you don’t have to be so obvious or aggressive, you could give a rousing speech about reading and hand them a book that you know that they’ll enjoy and leave the rest to them.

The summertime doesn’t have to all about vacations and parties, it could also be an opportunity for your kid to develop a reasonably analytical mind.

Is your partner complaining about your snoring? You might have a problem. 0 55194

Your partner might not have the heart to tell you, but your snoring sucks. They might tell you that it’s slight and cute and they don’t mind, but they are just trying not to hurt your feelings. I, on the other hand, have no such obligation. In truth, snoring isn’t as annoying and unbearable as I make it out to be. It might actually be “cute” but something has to be done about it nonetheless. It might be a sign of something more serious than just a mildly distasteful sleeping habit. So, is your snoring far more serious than you think, or am I just being hard?

Having sleep apnea isn’t necessarily a bad thing (ok technically it is). But it doesn’t always have to be life or death. You could see a doctor and try to get things sorted out before it’s too late. After all, sleep apnea deprives your entire body and brain of some much-needed oxygen.

An individual is said to have sleep apnea when they don’t get enough oxygen during sleep because their brain isn’t sending signals fast enough to the rest of the body. It doesn’t know to breathe in during sleep; or it could be caused when the muscles of the throat are relaxed which causes the pathways to narrow, so the body doesn’t get enough oxygen during sleep. There are three major types of apnea and although their causes vary, they pretty much cause similar problems down the road.

I’m not typing this long list of diseases to scare you, but they are some of the possible conditions that might result from prolonged sleep apnea.

Some of the diseases that can arise from sleep apnea are:

  • High blood pressure
  • Type 2 diabetes
  • Metabolic syndrome
  • Liver problems
  • Sleep-deprived partners

Although the diseases on this list are scary and often life-threatening, they rarely happen in most cases. Like with most life-threatening diseases out there, early identification is what it’s all about.

Here are a few ways of identifying sleep apnea:

  • Loud snoring
  • Short moments when you stop breathing completely
  • Dry mouth in the morning
  • Falling asleep during the day
  • Insomnia
  • Irritability
  • Short attention span while awake

Note: Sleep apnea isn’t quite identical across the spectrum. Some people don’t even snore loudly at night. I know that this might sound confusing but things aren’t always as simple as they seem. You have to watch out for some of the other symptoms if you think that you might have sleep apnea. Your best bet is to just get yourself checked out whenever you can.

Now then, how exactly can we help ourselves when we find out that we have sleep apnea?

Although there are some home remedies and radical dietary alternatives, the safest solution is going with modern medicine. In-person sleep studies, surgeries, and even medications are all options that might be available to you. With that said, here are a few things easy ways to help with your sleep apnea.

Keep your weight under check

Although this symptom is particularly restricted to obstructive sleep apnea, it’s a great idea to adopt it nonetheless. It’ll look after you long after the sleep apnea has passed and it does come with some added physical advantages. It is well known that obesity has a lot of unsightly consequences, but what most people don’t know is that it can also be the cause of sleep apnea. Obesity blocks some of the essential pathways such as the nasal passages and this often results in sleep apnea.

Change your sleep position

It has been noted that certain sleeping postures actually help with your sleep apnea. Something as simple as sleeping on your side can greatly impact the overall frequency of your snores and gasps. Sleeping on your side makes it less likely for your tongue to obstruct your airway. Although not everyone is immediately relieved by this simple home remedy, it’s still quite memorable all things considered.

Quit smoking

In case you might not know, smoking can kill you eventually. They don’t only break down the cells in your lungs, they also increase inflammation and fluid retention in the throat which can cause sleep apnea.

Sleep regularly

I understand that gasping for breath in the middle of the night can be problematic but adequate sleep goes a long way in improving the quality of your sleep and your life span altogether.

Your partner’s sporadic sleep pattern might not be a result of his or her strange sleeping habits. It might be something more serious than that and you should always watch him or her when they are asleep. That is when you will really know if they are at risk.

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