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5 Essential Hiking Tips for Beginners

5 Essential Hiking Tips for Beginners

Most of us need to exercise more, but we balk at the idea of paying for a gym membership, or get bored when stuck on a treadmill. If you are that kind of person, you may think that hiking is a better idea. Hiking lets you get some fresh air and explore the beauties of nature; you can go on all sorts of varied routes instead of the same exercises day after day, and it is fantastic exercise.

But hiking in the great outdoors is a much different experience from a stroll in the park, and a hiking beginner has to prepare thoroughly before setting out. Here are some crucial tips for any hiking beginner hiker to both to enjoy themselves and be safe.

1. Know Your Limits

The very first time I went hiking, I chose to follow along with my sister, who had been hiking in the mountains for years. While it was a great experience and the mountains were beautiful, I was completely unprepared for the challenge, and ran out of breath and energy way before she did.

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Hiking can be harder than it looks, and time spent in the gym or jogging on a paved sidewalk will not make you accustomed to walking up a steep dirt path, or navigating through branches. If you are a beginning hiker, look for beginner’s trails regardless of your physical condition and then work your way up. It is better to start with something too easy than push too hard and risk either injury ,or turning yourself off to hiking.

2. Avoid Hiking Alone

My first experience with hiking alongside my sister was a tough one, and I very well may have stopped early had I been by myself. But I kept up at it because I did not want to disappoint her.

Hiking alongside a companion like I did is crucial for a variety of reasons. There is the motivation factor, as noted above, and hiking alongside someone more experienced can teach you a lot. But the most important reason is safety. Traveling in a group will help deter wild animals and ensure that one of you can get help or perform first aid if the other gets injured. This is one of the key hiking safety tips all beginners should pay heed to.

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If you are having trouble finding someone to hike with, do not hesitate to ask on Facebook, or check out regional outdoors groups. The Outbound Collective has a good list of places where you can look to find a hiking partner.

3. Know the Ten Essential Supplies, But Don’t Overpack

Any hiking guide will talk about the Ten Essentials that you have to bring when going hiking. It does not matter whether you are simply taking a short two to three-hour hike, or are going to camp out overnight. You need food and water, a map and compass to help navigate the area, an emergency shelter, and a fire starter in case you have to stay out overnight, and so on.

But there are also things that you do not need to bring when going on a hike. While some first aid is essential, you do not need some massive pack containing medicines and splints, or a billion things that you don’t really know how to use anyway. Outside of the Ten Essentials, ask yourself if you are really going to need something on your hike, and don’t bring it if the answer is “maybe.”

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4. Check the Forecast

Bad weather can be an inconvenience at best and dangerous at worst. Rain and snow makes trails more slippery and streams harder to cross, lightning can be dangerous if you are stuck in a high place, and heat and cold have a way of sneaking up on you.

Always check the forecast at a website like NOAA.gov the night before you are planning a hike, as well as right before you leave, and learn to check the skies for things like approaching storm clouds. You do not have to necessarily turn back if there is just a light shower, or even a storm, but always prepare in advance.

5. Tell Someone Before You Leave

No matter how much you prepare before a hike, things can go wrong. There are plenty of stories out there about experienced hikers who make a few wrong decisions and find themselves lost or in deep trouble. Satellites and cell phones can sometimes help you get in touch with rescuers, but the most reliable method is to let a friend know in advance that you are hiking, and tell them to call the authorities if you are not back by a certain time.

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Do give some leeway. If you think you will be hiking for three hours, then tell your friend to call if you are not back in six hours. This will give you a cushion if things go a little wrong or if you just want to stop and enjoy the scenery for a while.

Featured photo credit: Joel Kamer via flickr.com

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

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        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

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                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

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                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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