Rock climbing for beginners – It’s not all upper body Comments Off on Rock climbing for beginners – It’s not all upper body 255,056

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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3 Podcasts We Can’t Get Over Comments Off on 3 Podcasts We Can’t Get Over 201,415

Podcasts are the way of the future. Think radio shows but being able to listen whenever and wherever you want. The best part about podcasts is that there’s a niche for everyone. Whether you’re into finance or the Bachelor, we’ve got you covered on the 3 podcasts we can’t get over. 

Finance is Fun!: The Financial Diet

The Financial Diet is the perfect mix of learning more about finances, different career paths and having fun. Each week Chelsea Fagan interviews a guest with an interesting job position. From Youtubers to publicists, you’re sure to feel like an insider after the episode. Chelsea pressures guests to reveal big financial numbers in their life. For some, it’s how much student debt their in while others discuss how much money they made off one Youtube video. If you’re interested in learning the finances behind different professions, check out this podcast on Spotify or Apple Podcasts! 

True Crime Crazed: Crime Junkie

If your ideal documentary is on serial killers, then Crime Junkie is the podcast for you. Crime Junkie features two true crime enthusiasts telling stories about the missing, captured, and murdered. Each episode captivates its listeners with a thrilling narration of true-crime from around the world. There are over one hundred episodes to binge, so start listening today! Another true-crime themed podcast that you have to hear is Serial. Serial started the genre of the crime podcasts and is still a true-crime favorite. The hit podcast has three seasons. Each season the hosts investigate a murder case in real-time. With new evidence pilling up each episode, it’ll be hard to pull away from this intense series. 

The Bachelor Nation’s Favorites: The Viall Files

The Bachelor is the show that keeps on giving. Between The Bachelor, The Bachelorette, and Bachelor in Paradise, ABC produces a season full of love and drama – but mostly drama. Nick Viall, the bachelor in season 21, recaps each episode on his podcast The Viall Files. Bachelor Happy Hour is another amazing podcast where co-hosts and past Bachelor contestants Rachel Lindsay and Becca Kufrindives dive into each juicy episode. 

Podcasts are great for long car rides, getting ready in the morning, or winding down at night. There are thousands of podcasts to choose from, so you’re sure to find one you like. We hope you’ll love these podcasts just as much as us! 

How a simple detox can boost brainpower Comments Off on How a simple detox can boost brainpower 193,575

Girl drinking berry smoothie

 

You know that one person who’s always talking about the latest cleanse or trendy detox and how “life-changing” it is. It’s almost guaranteed that within a few days, they’ll be on to the next one. Who doesn’t want to lose weight, improve endurance, and purge toxins? It’s not surprising to see short term physical benefits from detox, but often not mentioned are the mental health and cognitive performance benefits also gained from a proper detox. Mental health and brainpower benefits are significant.

Anxiety. Insomnia. Depression. Dementia. Eating disorders. Even Alzheimer’s is on the rise. While going on a short term cleanse or detox to help treat any disorder might seem counterintuitive, restoring your body to health both mentally and physically can drastically boost your mood and overall disposition. The glow of positivity from improved self-image helps interpersonal relationships as well.

Girl hiking outside
Is a detox right for me?

Grow new brain cells

  • Most detox diets are significantly low in calories which may help boost Brain-Derived Neurotrophic Factor (BDNF). This chemical signal in the brain promotes new cellular growth.
  • As a result, it may lead to a number of mental health benefits including improved brain health and functioning, as well as to help stave off mental illnesses. There are some great BDNF studies available online.

Enhance focus and concentration

  • Another benefit one can attain from slightly restricting calories during a detox is the increase in focus. This is thought to come from a mechanism known as “food-seeking behavior.”
  • The mechanism involved has to do with a rise in hormone production. Dopamine, adrenaline, and cortisol boost focus and reduce distractions. Along with helping to block out distractions, a detox can also help keep your mind focused on tasks. This can help boost productivity in an academic setting or in the workplace, as well as helping to accomplish tasks at home that require efficiency and critical thinking. Additionally, it also may help improve focus and intensity during sports and other physical activities.
  • Certain supplements called nootropics help boost brain function even further by promoting increased blood circulation, stimulation of the central nervous system, and stimulating new brain pathways.

Increase blood flow to the brain

  • Detox diets can boost brainpower through PGC-1-Alpha. This multi-faceted signal assists in a wide range of bodily functions including increased blood flow to the brain improved blood circulation and supplied nutrients and oxygen.
  • This effect is quite beneficial to cognitive health.

Boost mood and good vibes

  • High levels of vitamins and minerals consumed in certain detox treatments boost mood and good vibes by producing serotonin and dopamine.
  • Processed foods, refined sugar, and other food-like products may cause mood swings, feelings of lethargy, energy crashes, and other unpleasant symptoms that may lead to malnutrition.
  • Nutrient deficiencies should be addressed in order to promote overall healthy body function.
Girl hiking outside jumping
No more brain fog!

Improve brainpower, cognitive function, and problem-solving skills

  • This should come as no surprise. High-nutrient, low-calorie foods can greatly improve cognitive functioning.
  • Eliminating nutrient-deficient foods will lift “brain fog” caused by poor diets.
  • Clearer thought processes and faster decision-making skills may be felt almost immediately after commencing a detox.

Improve brain-signaling

  • Hydration is always important. And increasing water intake is usually an aspect of many detox plans. Proper hydration enhances overall health, and greater hydration levels can lead to improved brain-signaling.
  • It goes without saying that water is important for all living things, and it’s especially true for living organisms that are made up of mostly water. In the human body, 73% of the heart and brain is water. This is why dehydration has a direct effect on cognitive performance.

Prevent mental illness

  • Aside from boosting mood and good vibes, assisting in the growth of new brain cells, and improving cognitive performance, a detox can also help prevent mental illness.
  • Brain matter growth can help prevent illnesses like depression or bipolar disorder from developing.
  • An increase in nutrients can help reduce anger and may help prevent the onset of Alzheimer’s disease and dementia. With the rise of mental illnesses, it’s worth trying different methods every now and then to see what works best for you.

Prevent cellular breakdown

  • A detox diet can help reduce inflammation in the body. This helps prevent cellular breakdown and promote healthy cells (which, obviously, helps overall health). This is true for all the body’s cells, including those in the brain.
  • Implementing a regular detox may not only help promote the growth of new brain cells but also help protect the cells you have, which can preserve and further boost brain function.

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