| How to Get in Shape for Rock Climbing Posted: 11 Jun 2019 01:00 AM PDT Rock climbing is a fun but challenging sport, and being fit will help you climb safely. Getting in good shape for rock climbing requires both strength training and cardio, as you'll need both for climbing. It's also best to eat a healthy, balanced diet that fuels you and your workouts. With hard work and determination, you can climb higher and longer! EditStrengthening Your Upper Body and Core - Do finger hangs to strengthen your hands and improve your grip. Use a sturdy door frame or a low tree branch. Lift yourself onto your toes and grip the door frame or branch with the top half of your fingers. Lift your legs so that you're hanging. Let yourself hang for 5 seconds, then release and rest for 5 seconds.[1]
- Repeat the exercise for 1 minute, which means you should do 6 reps total.
- Use the pads on the top half of your fingers to hold you up.
- This exercise will help you get used to supporting your weight on a ledge.
- Perform pull-ups to build arm and shoulder strength. Grip a stable bar with your hands shoulder-width apart. You can use an overhanded or underhanded grip. Bend your legs behind you so that you're hanging from the bar, then slowly pull yourself up. Raise your chin above the bar, then lower yourself slowly back to start. Make sure your muscles are controlled and engaged the entire time.[2]
- Do 2-3 sets of 6-10 pull-ups.
- To increase the challenge and build more strength, pull yourself up as quickly as you can, then slowly lower yourself for a 5 count.
- Alternatively, do chin-to-knuckle pull-ups by pulling yourself up to 1 side. Touch your chin to the top of your knuckle, then release. Alternate sides as you do your pull-ups to mimic the movement of rock climbing.
- Do planks to build your upper body and core strength simultaneously. Planks help you build the strength you need to hold yourself up and support your own weight while you're climbing. Lie on your stomach, then get into push-up position with your palms directly under your shoulders. Slowly push yourself off the ground, balancing your weight on your palms and toes. Keep your core tightened to support a straight back. Hold the plank for as long as you can or up to 2 minutes.[3]
- If you can't hold your plank for 2 minutes, hold it as long as you can. Then, rest and repeat until you've held a plank for a total of 2 minutes.
- Don't let your back slouch or stick up your butt while you're doing your planks.
- Perform push-ups for a more intense core and upper body workout. Push-ups help you build the muscles you need to lift and lower your body weight. Lie down on your stomach, then place your hands under your shoulders. Engage your core, then slowly push yourself off the floor. Balance on your palms and toes, keeping your back straight. Hold for 2-3 seconds, then slowly lower yourself down to the floor.[4]
- Do 1-3 sets of 10 push-ups.
- Don't point your butt up into the air or let your back slouch.
- To make your body work harder, try putting your hands slightly above your head. Form a diamond shape with your hands, angling your elbows outward. These are called diamond or superman push-ups.
- To make your push-ups more challenging, do them on an incline. Put your feet on a chair, stair, or sturdy box, but keep your lower body on the ground. Slowly perform your push-ups in this position.
- Go to a rock climbing gym and climb the beginner wall. This will help you get practice with climbing while you build up your strength. Tell the employees you're a beginner and what your goals are. They'll help you pick the right course for you.[5]
- It's a good idea to visit the rock climbing gym 2-3 times a week as you build up your strength. You don't need to wait until you've built up your fitness to do beginner climbs.
EditBuilding Your Leg Strength - Perform single-leg pistol squats for strong, flexible legs. Stand with your feet hip-width apart and your arms extended out in front of you. Extend your left leg out in front of you with your knee straight, your toe pointed, and your foot not touching the floor. Slowly lower your body down by bending your right leg. Keep your right knee in line with your foot, not letting it go out past your toe. Hold for 30 seconds if you can, then slowly rise back to your starting position.[6]
- Do 1-3 sets of 5-10 pistol squats on each side.
- Hold the squat for as long as you can. If you need help balancing, hold onto a chair or the wall.
- Your legs need to be strong and flexible so you can propel yourself up the wall or summit.
- Perform jumping lunges to build explosive strength for climbing. Step forward with your right leg, then slowly lower yourself down by bending your right knee. Keep your knee in line with your foot and don't extend it past your toe. Then, explode off the floor, jumping back into your starting position. Repeat on the other side.[7]
- Do 1-3 sets of 8-10 jumping lunges on each side.
- Do box jumps to strengthen your legs for propelling yourself upward. Stand with your feet hip-width apart in front of a sturdy box. Lower your body into a slight squat and swing your arms back. Then, swing your arms forward and propel yourself up onto the box, landing in a slight squat. Finally, jump back down to your starting position.[8]
- Do 1-3 sets of 3-6 box jumps.
EditImproving Your Cardio Fitness - Get 30 minutes of cardio exercise 5-7 days a week to build endurance. Cardio activity will help condition your body and improve your endurance level. In fact, it's best to get at least 150 minutes of moderate cardio activity each week to maintain a healthy body. Make sure you do your cardio exercise 5-7 days a week. For instance, you might try the following cardio exercises:[9]
- Do short sprints to improve your fitness so you can climb longer. Mark off a distance of about , and place additional markers every . Sprint from the start to the finish and touch the baseline. Then, sprint back to start and touch the baseline. Turn back around and sprint to your 2nd-to-last marker. Continue sprinting back and forth until you've touched each baseline and run back.[10]
- Shorten your sprint by on each turnaround.
- Walk up and down stairs with weights to simulate climbing. Wear a weighted vest or a heavy backpack or carry hand weights. Walk up at least 1 flight of stairs, then walk back down. Continue climbing up and down the stairs for at least 10 minutes. Go as fast as you safely can.[11]
- Try to go for 30 minutes.
- This will help you build your climbing endurance.
EditEating a Healthy Diet - Get 50-60% of your calories from healthy carbohydrates (carbs). Choose nutritious, complex carbs for most of your meals to help fuel your body during your workouts and recovery.[12] The best sources of carbs include vegetables, fruits, beans, legumes, and whole grains. Include these foods in each of your meals.[13]
- For example, you might eat oatmeal for breakfast, a salad at lunch, apple slices for a snack, and lentil soup for dinner.
- To figure out how many grams of carbs to eat, multiply your calorie goal by .5 for 50% or .6 for 60%, then divide by 4 because there's 4 calories in a gram of carbs. For instance, if you planned to eat 2,000 calories a day, you'd multiply 2,000 x .5 = 1,000. Then, divide 1,000/4 = 250. This means you'd eat 250 grams of carbohydrates a day.
- Make 30-35% of your calories lean protein. Protein helps your body repair and fuel your muscles, so it's an essential nutrient.[14] Choose lean options like poultry, fish, low-fat dairy, beans, legumes, nuts, tofu, or veggie burgers. Eat a source of lean protein at each meal.[15]
- For example, you might add 1% milk and sliced almonds to your oatmeal at breakfast, grilled chicken to your salad at lunch, and peanut butter to your apple slices. Lentils contain protein, so you'd already be eating protein if you were eating lentil soup.
- To calculate how much protein you need, multiple your calorie goal by .3 or .35, then divide by 4. For a calorie goal of 2,000, multiply 2,000 x .3 = 600. Then, divide 600/4 = 150. You'd eat 150 grams of protein.
- Get 20-25% of your calories from healthy fats. Your body needs fat to stay healthy and recover after your workouts.[16] However, you want to choose healthy fats, such as monounsaturated fats, polyunsaturated fats, and omega-3s.[17] However, eat fewer saturated fats and avoid trans fats. Get most of your fats from fatty fish, nuts, natural oils, avocado, and peanut butter.[18]
- For instance, you'd get fat from the sliced almonds on your oatmeal, the salad dressing on your salad, and the peanut butter you ate as your snack. You can add fat to your lentil soup by sauteing your aromatic soup veggies, like onions and garlic, in oil before you make the soup or by sprinkling cheese over your soup.
- To figure out how much fat you need each day, multiply your calorie goal by .2 or .25, then divide by 9 because there's 9 calories in a gram of fat. For a 2,000 calorie goal, you'd multiply 2,000 x .2 = 400. Then, divide 400/9=44.4. You could round this to 44 grams of fat per day.
- Eat about 25-30 g of nutritious carbs 30 minutes before a climb. Carbs fuel your body, especially during a hard workout. You don't want to feel full, but eating a light high-carb snack can give you the power to complete your workout. Stick to healthy, nutritious carbs, like fruits, veggies, and whole grains.[19]
- If you're going on a short climb, choose easy-to-digest carbs like bananas, dried fruit, oats, or sweet potatoes.
- For longer climbs, opt for complex carbs, such as brown rice, beans, or quinoa.
- It's best to avoid sugar packs or processed snacks, as these don't contain as many nutrients.
- Consume protein and carbs within 30 minutes of working out. Choose a snack that's high in protein and carbs but has less than 5 grams of fat. This will help refuel your body post-workout so your muscles can recover and rebuild.[20]
- For instance, you might drink a protein shake, eat Greek yogurt with cut up fruit, or snack on string cheese and a serving of grapes.
- Drink at least of water daily to stay hydrated. Your body needs plenty of fluids to fuel your workouts, maintain your body, and recover post-workout. Sip on water throughout your day, and add in more foods that hydrate you, such as fruits or soup.[21]
- If you don't like water, try flavoring it with sliced fruit. As another alternative, you can drink tea or other fluids instead.
- Since you're likely very active, you may need more water every day. Increase your water intake if you feel thirsty or tired.
- Stretch after your workouts.
- It's helpful to track your progress in a journal or day planner.
- YouTube has lots of great videos on how to climb using proper technique. Take advantage of this! Proper technique is just as important as strength and cardio.
- Get between 8-9 hours of rest each night for faster recovery and improvement.
- Try not to be intimidated by better climbers. Instead, ask them for advice. Remember, they were once where you are.
- Don't attempt any outdoor climbing without first learning all the basics of safety.
- If you feel a little too much strain in your hands, stop training and take a week or 2 to let them recover.
EditReferences
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| How to Start an Organic Vegetable Garden Posted: 10 Jun 2019 05:00 PM PDT Growing your own organic vegetables is a great way to ensure you have healthy foods for your favorite recipes. When you grow organic veggies, you won't be able to treat them with chemicals or herbicides, so you'll need to be more mindful of pests. If you want to start an organic vegetable garden, select a suitable spot in your yard where you can dig a plot, build a raised bed, or set up planting containers. Next, prepare your soil and plant your veggies. As your plants grow, keep them healthy with organic pest control. EditChoosing Location, Containers, and Soil - Choose a location with ample sunlight and proper drainage. Check your yard at different times of the day to observe the placement of the sun. Put your garden in an area that's exposed to sunlight for at least six hours throughout the day. Additionally, evaluate the location's drainage by checking for standing water.[1]
- Make sure the spot gets partial shade if you live in a very hot area.
- To see if your plot has proper drainage, check it after it rains to see if water pools around it. Standing water means that the plot doesn't have good drainage. If it hasn't rained in awhile, spray the area with a gardening hose for 5 minutes, then check to see if the water soaks in or pools.
- Test your soil's pH and amend it if necessary. Get pH testing strips from your local gardening store or online. Collect a sample of your soil in a cup, then add distilled water to the soil and stir. Insert a test strip into the mixture and hold it there for 20-30 seconds. Finally, remove the strip and check it against the kit's key. If necessary, add supplements to your soil to bring it within the range of 5.5-7.0.[2]
- Vegetables grow best when their soil pH is 5.5-7.0.
- If your soil's pH is below 5.5, add dolomite or quicklime to boost the pH. Mix it into the soil as directed on the package, then retest the pH.
- If your soil's pH is above 7.0, mix additional organic matter into the soil to lower it.
- Plant directly into the ground if you have good drainage and pH. If you have good-quality soil that drains well, then it's easiest to plant your garden directly into the ground. To get started, pull and discard weeds. Then, remove any existing vegetation, like grass, by digging it up with your shovel and putting it in your compost pile. Once your plot is just dirt, it's ready for planting.[3]
- If you'd like to plant directly into the ground but don't want to use your existing soil, dig out the plot and replace it with organic soil. Use a shovel to remove at least of soil from your plot. Then, pour an organic soil into the plot to use for your planting bed.[4] You can buy organic soil at your local gardening store or online.
- Build a raised a garden bed if you want to improve your plot's drainage. If you plan to plant your garden on land that's a bit soggy, raised beds are a great option. First, dig out about of soil in the shape of your plot. Then, place pieces of wood along the edge of your plot to create a box. Next, add organic soil to the box for planting.[5]
- Raised beds can be made from materials such as cedar, which is a natural insect repellent.
- Grow your veggies in containers for a convenient planting option. Choose medium to large pots that are at least deep so that your plants have plenty of space to grow. Make sure your pots have drainage at the bottom so that water can flow away from the roots.[6]
- If you're planting your garden in pots, use organic potting soil.
- You can use a sized bucket as a pot, if you prefer.
- If your pots don't have drainage, cut holes into the bottom. Alternatively, add a layer of rocks to the bottom of the pot. However, keep in mind that water that settles in the bottom of the pot could drown your plant.
- Mix organic matter into your soil to fertilize it, if you prefer. Replace up to half of your soil with organic matter if you want to add more nutrients. Use a shovel to remove the existing soil, then spread the organic matter over the soil. Use the shovel, a spade, or a hoe to mix the organic matter into the soil.[7]
- You can add fertilizer to gardens planted directly into the ground (if the existing soil has a healthy pH), raised beds, and containers.
- Good options include peat moss, manure, or compost. You can buy these at your local gardening store or online.
EditPlanting Your Veggies - Choose plants that grow well in your USDA hardiness zone. Depending on your local climate, some plants might not grow well in your area. Find out which USDA hardiness zone you're in, then read the labels or plant information about the veggies you want to grow. Make sure you pick veggies that are compatible with your zone.[8]
- Get organic seeds from a farmers market, gardening store, or online. Check the label on the seeds to make sure it says organic. This means the seeds came from organic plants that were grown without pesticides, herbicides, and non-organic fertilizers. If you're unsure about your selection, ask the person who's selling them if they're organic.[9]
- Organic plants can be difficult to find locally in some areas. Many nurseries use fertilizers and pesticides, so be sure to ask.
- Till your soil so that it's loose. First, remove any existing weeds or plants that remain on the plot. Then, make sure there are no obstructions, like rocks or sticks. Next, use a hoe or tiller to break up the soil in your plot. Make several passes over the soil to work the entire plot.[10]
- If you have a large plot, you can rent a tiller from your local gardening store.
- This will make it easier for the seeds to take root once they're planted. Additionally, it helps the water drain away more easily.
- Plant your seeds or seedlings outdoors after the last frost of spring. Sprinkle the seedlings over the soil in your plot or gardening containers, then add a thin layer of organic topsoil over them. If you're using seedlings, use a small shovel to dig out about of soil, then place the seedling into it. Cover the roots with soil, but don't pack it down.[11]
- If you plant from seed, you may need to thin out your plants once they sprout. However, it's unlikely that all of your seeds will sprout, so it's best to sprinkle a lot of seeds.
- Label your plants, if you desire. Print the names of your plants on garden stakes or popsicle sticks. Then, place each stake or popsicle stick near the correct row of plants.
- If you're using pots, put the labels on or inside the pots.
- It's especially helpful to label your plants if you have varieties of the same vegetable. Additionally, it can help you remember where you planted your perennial plants, which will likely return in future growing seasons.
- Cover the soil with of organic mulch to limit weed growth. Mulch is great for preventing weed growth, preserving moisture, and keeping your plants warm. Add a thin layer of mulch over your entire plot after you finish planting your seeds or seedlings. Your seeds will still sprout through the mulch.[12]
- Great options for mulch include straw, cocoa hulls, or shredded newspaper.
- Always check the label on your mulch to make sure it's organic. You can buy organic mulch at your local gardening store or online.
- Water your seeds or seedlings immediately after you plant them. Use a watering can or garden hose to spray your plot or containers until the soil looks damp. Then, feel the soil with your hand to make sure it feels moist. Don't add so much water that it pools on top of the soil.[13]
- If you planted your garden in containers, it's normal to see a lot of the water flow out of the bottom of the pots.
EditCaring for Your Plants - Water your plants in the morning so the excess water evaporates. Although your plants need water, too much water can be harmful. This is especially true if the water sits on the plant leaves. For best results, water your plants most mornings so that the sun can evaporate the excess water during the early morning hours and afternoon sun.[14]
- You can skip watering your plants if the soil already feels moist or the weather is rainy.
- Use a liquid organic fertilizer weekly to help your plants grow. Follow the instructions on the label to measure out the fertilizer. Then, add the fertilizer to your gardening can or a fertilizer sprayer. Next, spray the water onto your plants to give them extra nutrients.[15]
- Replace your regular watering with the fertilizer water.
- You can find a liquid organic fertilizer at your local gardening store or online.
- Weed the plot at least once a week. Do a visual inspection to check your plot for weeds. If you see any, pull them immediately. Do your best to pull all of the weeds before they grow enough to start producing seeds.[16]
- Don't put weeds in your compost, as they will contaminate the compost with seeds.
- Control pests by attracting helpful insects. Add plants that attract insects around the border of your plot. Common varieties include daisies, marigolds, bachelor's button, sunflowers, lemon balm, parsley, and alyssum.[17] Additionally, place rocks and stepping stones near your garden to give bugs lots of places to hide. The insects will snack on the pests that might ruin your crop.[18]
- For instance, ladybugs and ground beetles are especially helpful for controlling pests.
- Keep pesticides, herbicides, and inorganic fertilizers away from your plants. Organic gardens don't use any pesticides, herbicides, or inorganic fertilizers, so you'll need to be vigilant about what you use. While this might feel like a lot of work at first, you'll get the hang of it once you gain some experience. Trust your organic fertilizer, hand-pulling of weeds, and friendly insects to keep your garden going strong.
- You can have your soil analyzed by your local cooperative extension office to determine what you might need to add to have the most successful garden possible.
EditThings You'll Need - Shovel or spade
- Hand shovel
- Hoe or tiller
- Garden rake
- Wood for raised bed (optional)
- Containers or pots (optional)
- Organic soil
- Compost
- Mulch
- Organic seeds or seedlings
- Organic fertilizer
- Watering can or garden hose
- Stakes for labeling (optional)
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| How to Buy Reading Glasses Posted: 10 Jun 2019 09:00 AM PDT If it's getting harder to make out small print or you find that your eyes are becoming more easily strained when you read, then it may be time to consider reading glasses. While they are only designed to treat presbyopia, a common condition that makes it difficult to focus your eyes on small print, reading glasses can prove to be a helpful purchase. But due to the vast number of lenses, frames, and styles, it can be difficult to figure out which pair is right for you. Luckily, there are a variety of ways to determine what kind of reading glasses you need. EditGetting an Eye Exam - Schedule an appointment with your optometrist to get an eye exam. An eye exam carried out by a licensed professional is really the only reliable way to tell whether reading glasses will help your symptoms.
- It's good to schedule regular visits with an eye doctor anyways, and they will be able to perform their regular exams while testing your vision. [1]
- You should get a full eye exam every two to four years.[2]
- Ask your optometrist about reading glasses. An eye doctor will be able to confirm whether or not you have presbyopia with certainty. After they confirm the diagnosis, ask your doctor about what kind of reading glasses would work for you specifically.[3] You'll know a lot more about what to look for in a pair of reading glasses based on their specific recommendations for you.
- Complete an eye exam online if you can't see a doctor. A simple reading test can be found online and can be used to diagnose the level of magnification that you will need in your reading glasses. Most reading tests that you can complete at home require you to read different sizes of print, which will help you identify what kind of lenses you need.[4]
- Completing an eye exam on your own is no replacement for a medical professional's opinion, but can serve as an alternative until you have an opportunity to see your physician.
- While completing an online eye exam can help you determine what level of magnification you'll want in your reading glasses, it cannot determine the cause of your symptoms. Only a medical professional will be able to diagnose the root cause of an issue with your vision.
- Reading glasses have signs or stickers on them that indicate their level of magnification. Write down the results of your eye exam when going shopping for a pair.
EditPicking the Right Lenses - Start with a full frame for your first pair. Full frame lenses refer to larger lenses that provide uniform magnification across the entirety of the lens. They tend to look like regular prescription glasses and come in a variety of styles. Full frame lenses are good choices if you think you'll be using your reading glasses for longer periods of time, since they cover your entire eye.[5]
- Some eyecare professionals suggest starting with a full frame because it will help your eyes adjust more easily to the magnification.[6]
- Pick a half-eye frame for more flexibility. Half-eye glasses are smaller and tend to sit further down on your nose. They make it easy to move your eyes in and out of the lens depending on what you're doing. If you tend to multitask or find yourself taking your full lenses on and off with great frequency, you may want to consider switching to half-eye frames.[7]
- Select bifocals or progressives if you know exactly what you need. Bifocals and progressives refer to full lenses where the magnification is different depending on what part of the lens you're looking through. Bifocals have two distinct areas of magnification, while progressives contain lenses with a magnification that shifts gradually from one part of the lens to the other. They can be hard to get used to if you've never worn glasses before.[8]
- Bifocal and progressive lenses are more commonly found in prescription glasses, since they're often built to meet a specific set of needs.
- Because bifocal and progressive lenses can take a lot of effort to get used to, it's probably best to start with full or half-eye frames first.[9]
- Buy sun readers if you're frequently struggling to read outdoors. There are specialty lenses on the market that may be better for you depending on what you need your reading glasses for. If you are struggling to read small print outside, you may want to consider sun readers. These usually come with ultraviolet protection and repel sunlight.[10]
- Buy specialty glasses if you struggle with computer screens. The same way that there are specialty lenses for reading outdoors, there are specific reading glasses that are made for people that spend a lot of time staring at screens. These lenses help the user reduce eyestrain specifically caused by bright screens and make it easier to read off of a computer.[11]
- If you experience difficulty staring at your computer screen for a reasonable period of time, you may want to bring it up with your doctor. You may have something called Computer Vision Syndrome.[12]
EditBuying Your First Pair - Set a budget based on how you intend to use your glasses. Plastic frames are a common and inexpensive choice that are preferable if you don't want to worry about replacing your glasses. Metals like titanium or aluminum can cost quite a bit more, but tend to last longer.[13] Consider what amount you're willing to spend on a pair of glasses before you start poking around in the store.
- If you tend to lose glasses or drop them frequently, a cheaper pair may be better for you as they'll be easier to replace.
- If you aren't prone to losing glasses and tend to take good care of them, feel free to spend a little more on a nicer pair.
- Many people tend to buy multiple copies of the same pair of reading glasses, since they're relatively inexpensive and some people only use them at a few select locations (like a reading chair or office desk). Having multiple pairs can keep you from worrying about taking your glasses with you everywhere.[14]
- Pick a style that fits you! Once you've determined what kind of lens you'll need, it's time to figure out what style of frame you want. While some people don't necessarily care what their reading glasses look like, having fashionable eyeglasses can be important. From rimless to full-rimmed glasses and from square to rounded edges, reading glasses come in all different shapes and sizes. Pick a style that is not only comfortable, but looks good![15]
- Test them out before buying to make sure they suit your needs. If you're buying your pair at a store, bring a book with you to test out a pair of glasses and make sure that they're right for you. If you are wearing your glasses and still have to hold written materials away from you, consider a stronger pair. You also want to make sure that a potential pair rests comfortably on your face.[16]
- Inspect each pair of glasses for damage or flaws. Examine a potential pair for bubbles, waves, or damage on the lens itself. A good pair of reading glasses should have a uniform lens that is free from any blemishes or defects. Because reading glasses are not subject to FDA labeling rules, the quality between pairs can vary wildly.[17]
- If you're buying a pair of reading glasses online, check to see what the return policy is before buying them. You don't want to get stuck with a pair that doesn't fit.
- Talk to your doctor about prescription lenses if it isn't working out. If you find it difficult to get used to your new reading glasses, it may be that you need prescription lenses. Pay attention to how your glasses help with your vision while you're wearing them. If you find yourself pushing your books away from your eyes even while wearing your reading glasses, you may require greater magnification that what reading glasses can offer you. It may also be possible that your eyesight has changed since your last eye exam![18]
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