Leg Exercises

The leg muscles are extememly important to outdoor activity, since no matter what you do you will most likely be pushing, bending, or simply walking with them.

Here is a list of a few leg exerercises to help you prepare for rock climbing, hiking, or playing sports. These exercises can be performed in your own home, with no equipment required.

Safety is the most important thing when working out, make sure to not over-use your muscles. It is best to work out 3-4 times a week, giving atleast a day between working the same muscle group. The repetitions suggested may not work for everyone, change the number based on your own needs.

Jump and Reach Reps: 10-12 jumps in a row
1. Take "hips tall" position, feet slightly apart
2. Bend knees and hold arms down toward ground
3. Swing arms forward and up: reach as high up as possible while powerfully jumping straight up 4. Flex knees and ankles to soften landing
5. Return to start position

Kangaroo Hops Reps: 10-12 jumps in a row
1. Take "hips tall" position, feet slightly apart
2. Move weight to balls of feet
3. Drive knees up to chest (hopping up)
4. Arms drive out and up with knees
5. Land on flat feet

Squats: Slow Reps: 10-12 squats
1. Stand with feet shoulder-width apart and pointing forward
2. Hold arms in running form
3. Squat slowly until knees are at 90 degrees
4. Return to start position

Lunges: Single Leg Reps: 10-12 squats
1. Stand with feet shoulder-width apart and pointing forward
2. Step out and squat with right leg until knee is 90 degrees
3. Push up powerfully on ball of foot
4. Return to start position
5. Alternate legs

Burpees Reps: 10-20 in a row
1. Take hips tall position (stand straight with hands above head), then bend down, placing hands in front of feet
2. Jump pushing both feet back, push-up position
3. Jump back to crouch position
4. Jump as high as possible

Mountain Climbers Reps: 10-20 in a row
1. Take hips tall position, bend down, placing hands in front of feet
2. Extend one leg straight back, resting on its toes
3. Support the weight of the body with the bent leg and hands
4. Switch legs quickly, moving one forward and one back
5. Repeat the switches to resemble climbing up a mountain

Calf Raises Reps: 10 each foot
1. Take hips tall position with ball of feet on curb/step
2. Slowly let heel fall below curb/step, slowly move weight to toes
3. Continue up and down action

Mountain Climbing (Short Trip)

This is information on mountain climbing gear for a short trip. An extensive trek will require much more. If going alone or with other inexperienced climbers, it is recommended to try smaller/safer mountains to climb. Another good option is to join a mountaineering clubs, many are free and they are usually more than willing to teach new comers to the sport the ropes.

What to Bring
• travel light.
Please bring lightweight, multi-purpose items as much as possible.

-small towel
-small flashlight
-small mirror (also good for signalling help if need be)
-small camera
-small comb (have to look good in the pictures!)
-travel-size toothpaste and toothbrush
-small alcohol gel (to sanitize your hands and also good in starting a fire if you decide to cook)
-small insect repellent
-malong (tubular piece of cloth that can serve as a blanket or wrap)
-spork (spoon/fork combination preferably metal)
-pocket knife
-small first aid kit (bandage, iodine, tape, acetaminophen)
-plastic bags (preferably resealable to keep everything in)
-lightweight backpack

• Respect nature.
-please take your garbage with you, do not litter.

• Enjoy the experience.
-please bring a lightweight jacket with hood to keep you warm
-baseball cap to shield you from the sun and keep you warm when the sun sets (a big percentage of body heat is lost through the head)
-power bars to keep you nourished (please check the expiration dates)
-big shatterproof container for fluids, 1 liter minimum (you need to be hydrated)
-2 pairs of thick socks (one you wear on the day of the climb, the other is extra)
-extra shirts (to keep you dry and as extra layer, do bring a long-sleeve shirt)
-spare pair of pants
-good pair of shoes, the lace-ups are better because they cover the whole feet, recommended for beginners
-sunglass (should be snug to prevent from falling off)

To get over the fear, please do some exercises now to increase your endurance before going out.

A Few Spring Activities

Here is a list of a few Outdoor activities to do in during this Spring and Summer. The activities can range from a few days long to less than half an hour. Some are for families, others adults, and require various skill levels.

Have a Picnic
Play Horse Shoes
Go Fishing
Rollerblading
Skateboarding
Ride a bike
Go for a walk
Hiking
Camping
Going to a Baseball game (or other sporting event)
Swimming
Vacation to the Beach
Kayaking
Rock climbing
Sky diving
Scuba Diving
Rent a boat
Lay in the Grass
Go for a Scenic Drive
Horseback Riding
RVing
Four-wheelers
and many more...

The most important thing about any activity is to have fun and make sure you do it safely, meetin all requirements to do the activity.

Hang Gliding Info

A hang glider can be foot launched from a hill or cliff, or towed behind an ultralight airplane, truck or boat. They can also be winch launched. Most flights remain below 4000 - 6,000 feet, any higher and you will need oxygen. An intermediate pilot can soar for several hours. Hang Gliders remain aloft by using ridge lift or thermals. An advanced pilot may choose to fly cross-country (XC) and fly many miles to land out.

Hang Gliders are controlled by weight shift much like motorcycles, skis, or skates. It's not difficult, but requires a learning period, much like balancing and riding a bicycle. It will become second nature with practice. The key to controlling a hang glider is not strength, but balance, endurance, and a light touch.

A stall happens when the glider is not moving fast enough to maintain lift and flight. A minor stall can make the glider difficult to control, while a full stall can result in a loss of 15-100 feet (or more) of altitude. Stalls are not as dangerous at high altitudes, and are often a good teaching tool, and loads of fun. Stalls are dangerous when the glider is near the ground, since losing altitude can cause the glider to crash. The hang glider pilot is tethered to their glider by a strap capable of holding over 10 times the person's weight. Falling out of the glider is not likely. Gliders themselves do not fall unless they suffer structural damage, or are not properly assembled. Glider damage is caused by improper glider maintenance, or performing aerobatic stunts that over stress the glider. Hang Gliders are very sturdy, usually composed of aircraft aluminum.

Hang Gliding is a self-regulated sport, so no official certifications are required by law to own or operate a hang glider. However, most launch sites and landing zones appropriate for hang gliding require a certification by the United States Hang Gliding and Paragliding Association (USHPA). Failure to follow site guidelines can result in sites being shut down, angry pilots, and legal action. Always check site guidelines before flying.

You can experience flight on your first try by taking a tandem flight.
Technically you can fly a hang glider anywhere you are explicitly not allowed such as National Parks and Forests (Yosemite being an exception). You should of course get permission on any private land you wish to fly on.

Skydiving Training

The only way to learn to skydive is through a training program: these programs can range greatly in cost and length. Programs can be found throughout the country. There are many different training methods: tandem progression, static line, IAD, and Accelerated Free Fall (AFF). The best way to start is usually to have a tandem jump, where you will be attached to a certified skydiving instructor, to get a feel for falling and find out if you enjoy skydiving.

Once you get training and a license from a body that is recognized by the FAI then you'll be able to jump at nearly any dropzone in the world.

The best thing you can do when learning to skydive is to jump as much as possible. The more time you spend between jumps the more difficult it is to learn the skills and to be safe. Jumping more often will help you learn faster and be safer.

Skydiving is much safer than most people think. You have a better chance of getting killed or injured on the drive to the dropzone than at the dropzone. The biggest part of student training is teaching you to be safe. Safety is a #1 for every skydiver.

Mountain Biking Basics

Mountain biking is the sport of taking a bike offroad, usually through rough terrain. Mountain biking is roughly broken down into four categories: cross-country, downhill, freeride, and trails. Every category needs different gear and safety protocol.

The sport demands endurance, bike handling skills and self-reliance.

Buying a Mountain Bike:

Most mountain bikes share similar characteristics that underscore durability and performance in rough terrain: wide, knobby tires, large, round frame tubing, front fork or dual suspension (aka shock absorbers). Mountain bikes usually weigh far more than street bikes.

Early spring is a good time to buy bikes. Next spring, bike shops will be marking down the 2007s to make room for the 2008s. But I doubt you want to wait that long. I highly recommend checking out craigslist or ebay. If this is your first bike, they can provide more affordable bikes that you won't mind damaging. Later on, when you know what style of bike you want, then buy a more expensive one.

Repairing Your Bike:

If you are mechanicly inclined, you could attempt to repair you bike yourself, if it takes damage. Park Tool Website give step-by-step instructions on how to repair your bike. If you are not so mechanicly inclined, take it to your local bike shop and they can help you.

Checklist for Hiking/Camping

Basic List:
__ Backpack w/rain cover or trash bag (Be careful not to overpack)
__ Tent/Tarp
__ Sleeping bag (Don't forget to check your bags temp rating and size)(sleeping bags bought at Wal-mart are 40+ degrees)
__ Cook kit and Utensils (don't forget your Pocket knife!!)
__ Canteen/Water Bottle (2 Liters total) (Don't forget Water purification tablets or filter)
__ Matches In A Waterproof Container
__ Change of clothes/underwear/socks/jacket/gloves (pack these items in 1 Gallon zip lock FREEZER bags
__ Food (For lighter weight, carry only meals that require water)
__Flashlight w/ batteries and spare bulb
__Map and Compass
__First Aid Kit w/ manual
__Towletrie Kit (toothbrush/paste, wet wipes, femine hygene, Soap, Towel


In Depth List:
FOOD/COOKING
__ Stove/Stove Fuel
__ Cook Kit/Drinking Cup
__ Eating/Cooking Utensils
__ Matches In A Waterproof Container
__ Spices/Seasonings
__ Powdered Milk/Sugar (steal these from McDonald's)
__ Coffee/Tea/Drink Mixes
__ Pam spray butter (used for food requiring butter and sooty mess kit preventer)
__ Dehydrated Food
__Vacuum Packed Meats/tuna
__ Trail Snacks (Avoid chocolate bars they melt in the hot sun)
__ Plastic Bags For Food Storage And To Pack Out Trash Most backpacking foods, drink mixes, and snacks are packaged in aluminum foil. Aluminum foil doesn’t burn and isn’t degradable. If you pack it in, please pack it out!Many grocery store food items backpack well, but they often use excess packaging. Eliminate and recycle as much of this extra material at home, before you load your pack.

NECESSITIES
__ Topographical Map/Map Case
__ Compass
__ Flashlight
__ Extra Flashlight Batteries/Bulb
__ Knife/Sharpener
__ Nylon Cord (50 Ft.)
__ Candle Lantern/Candles
__ Needle/Thread
__ Nylon Repair Tape/Duct Tape

SHELTER
__ Tent/Tarp
__ Sleeping Bag
__ Sleeping Pad, Foam Or Self-Inflating
__ Lightweight Tarp For A Ground Cloth Or As An Emergency Shelter

TOILETRIES
__ Toothbrush/Paste
__ Biodegradable Soap
__ Toilet Paper
__ Sanitary Supplies
__ Towel

CLOTHING
__ Socks—Both Heavy Weight & Light Liners
__ Underwear
__ Hat
__ Polypropylene Underwear
__ Down Vest Or Light Sweater Or Synthetic Fleece Jacket
__ Parka
__ Windbreaker
__ Rain Gear—Poncho Or Rain Suit
__ Bandanas
__ Swim Suit
__ Gloves
__ Hiking Shorts/Trousers
__ Shirt
__ Hiking Boots
__ Running Shoes/Moccasins For In Camp
__ Polarguard/Down Booties

MEDICAL
__ Moleskin
__ First Aid—Survival Kit
__ Allergy Restrictions
__ Medic Alert ID
__ Sunglasses
__ Lip Balm
__ Sunscreen
__ Insect Repellent
__ Water Purification Filter Or Tablets

PERMITS/IDENTIFICATION
__ Fire/Camping Permits
__ Fishing/Hunting Licenses
__ Personal Identification (Drivers license, Dog tags etc) ensure you have your name and address in your backpack and in your jacket)

OPTIONAL
__ Camera/Film
__ GPS/Cellphone/FRS radio (Cellphone and GPS are worth their weight)
__Radio (get either Shortwave or the kind with TV1 and TV2)
__ Field Guides/Book (write your name and address in these)
__ Playing Cards/Compact Board Games/PDA/Gameboy (don't forget more batteries)
__ Nylon Water Bag
__ Nylon Stuff Bags For Organizers
__ Assorted Fish Hooks/Light Line (10LBS tes)