Physical Fitness, Extreme Mountain Biking

The name Extreme mountain biking itself defines the intensity of this sport, although similar to mountain biking it is a complete new adventure sport. Equipments required are basically the same but a few additions are made owing to the risk involved. The Right attitude towards this sport and a fit body can help you master this sport with ease.

The name Extreme mountain biking itself defines the intensity of this sport, although similar to mountain biking it is a complete new adventure sport. Equipments required are basically the same but a few additions are made owing to the risk involved. The Right attitude towards this sport and a fit body can help you master this sport with ease.

The Extreme Mountain Biking Guide

The one adventure that is gaining popularity recently is Extreme Mountain Biking. It is basically a little tougher version of our regular mountain biking. In extreme mountain biking the riders are subjected to more tougher terrains and steeper slopes. The extreme nature of this sport makes it necessary for the riders to be in good physical shape.

The must haves for Extreme Mountain biking

Like all other adventure sports, extreme mountain biking requires you to have certain necessary equipments before venturing out to try this sport. Undoubtedly, the most important among these things is the bike itself. Selection of the bike mainly depends on the type of terrain and the cost. These bikes are definitely expensive so you have to be ready to shell out that extra amount, until and unless you don’t mind using a second hand bike, which is definitely not advisable.

The risk involved in Extreme mountain biking is comparatively higher than regular mountain biking. So for the rider’s personal safety, it is a must for him to wear a strong helmet. The rider’s helmet is the only protection for his head in case of a fall, even the most experienced riders never venture out with out wearing one and will advise you to do the same.

The clothing used for extreme mountain biking is specifically designed to provide more comfort to the rider. Unlike regular mountain biking clothes, which are usually body hugging, these outfits are very much different, they are basically loose and are made from thin fabric.

Getting Prepared

Just having all the necessary equipment and other gears is not enough to take up such a challenging sport. Extreme mountain biking is basically a very physically demanding sport, therefore it is extremely important to be in absolutely good physical condition. Undergo rigorous training and doing proper workout with proper diet will definitely help to build up the required strength and stamina.

Although, extreme mountain biking is a very extreme and dangerous sport, it can be great fun, and also a good form of exercise for the whole body. Extreme Mountain biking can definitely prove to a lifetime experience, if all the safety precautions and guidelines are properly adhered to.

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Effective Cardio Workouts In Only 20 Minutes

The perfect workout routine is one that combines strength training and some form of cardio. The problem is, most people hate doing cardio and will make up any excuse not to do it. A popular excuse is not having enough time. This article, however, will show you how you can spend only 20 minutes on a cardio workout and still reap the benefits.

So first of all, why is it necessary that you add cardio to your workouts? Most people understand the benefits of strength training because it adds muscle and muscle makes you healthier, more lean and stronger overall.

But what are the benefits of cardio? Here is a short list that names just a few:

– it helps reduce stress
– it burns calories which leads to weight loss
– it makes your heart and lungs stronger
– it reduces your risk of certain diseases
– it reduces depression and increases confidence
– it gives you more energy and helps you sleep better

To sum it up, adding cardio to your workout improves your health and well-being which leads to a better quality of life. Combine this with strength training and you’re on your way to feeling great, fast.

So how can you reap the benefits of cardio in only 20 minutes per workout? It’s called Interval Training and it can be applied to many different forms of cardio including boxing, running and biking.

The concept in a nutshell is shorter workouts, but higher intensity. This is accomplished by pushing hard for say two minutes and then slowing down for two minutes. If you repeat this cycle four more times then you have your 20 minutes. You could also do one minute hard, one minute easy and then repeat this nine more times.

Here is an example:

Interval training is perfect for running. If you’re working out on a treadmill or running outdoors, it’s the same routine. Start out with a warm up jog followed by two minutes of a challenging pace. This won’t be your all out because you have to maintain it for two minutes, but a pace that will be very hard for you. You then follow this with two minutes of either a walk or a very slow jog. Repeat four more times and you’ve got yourself an effective cardio workout in only 20 minutes.

This concept can be applied to many different forms of cardio: two minutes hard, two minutes easy, repeat four more times. Or one minute hard, one minute easy, repeat nine more times.

You’ll get your blood flowing, your heart pumping and reap all the benefits cardio has to offer…all in only 20 minutes.

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Pest Control Tips

Pest control must be done with utmost consideration to safety; safety in terms of the plants, animals and humans. This holds especially true for those with vegetable and organic gardens.

The main purpose of growing vegetables organically will be defeated if they become tainted with pestcontrol chemicals.

Here are a few long-term maintenance tips to make pest control less damaging and more environmentally friendly.

1. Use the physical pest control process.

This may be accomplished through picking grubs off by hand, creating barriers and traps and plugging holes. Snails can be found hiding in damp places under rocks and towrds the base of those plants with straplike foliage.

2. Apply biological pest control.

Encourage predatory insects such as green lacewings and dragonflies to feed on aphids and other pests that attack your plants. You can do this by placing a shallow bowl of water in the garden. Dragonflies especially will hover around water. Bacterial insecticides such as B. thuringiensis could also be used against caterpillars.

3. Only as a last resort should we turn to chemical pest control.

Organic pest control methods can be successful and the ingredients for many of the recipes can be found in the kitchen cupboards. If chemical sprays are really necessary, try and find the least-toxic. These include insecticidal soaps, horticultural oils, dehydrating dusts, etc.

4. Consider the use of safer pest control substitutes.

Recipes for alternative pest control include the following:

Against Green Aphids and Mites – Mix 1 tablespoon of liquid soap and a cup of vegetable oil. Dilute a teaspoon of this solution in a cup of water and spray on aphids and mites.

Against Cockroaches – Dusts of boric acid can be applied to cracks or entry points of these insects. Bay leaves on pantry shelves could also help in warding off these critters.

Make sure that the chemicals you use are made specifically for the insects you are targeting.

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Famed Golf Courses

A vacation destination for decades, Jamaica is home to a number of quality golf courses. The temperate climate is a welcome part of the golfing experience, as is the general atmosphere of the golf courses, with many being notable for their outstanding customer service focus and their beautifully kept grounds. It should be noted that while many of the golf courses are private, most of the more exclusive facilities do make day passes available for vacationers.

Half Moon Golf Club, in Montego Bay, Jamaica, is known among tournament players throughout the world for its classic lines and challenging set up. Open and beautiful, one of the most challenging aspects of this golf course is the wind. Over 7,000 yards long, this course offers a good work out, in addition to a fine game.

Luxurious, enchanting, and uniquely challenging are apt descriptions of the White Witch Course, a recent addition to the famed Ritz Carlton Rose Hall Resort of Montego Bay, Jamaica. The course is named for the infamous Annee Palmer who is said to haunt the area, and rumored to have indulged in illicit relationships with the slaves she held and treated brutally during the 1800’s to run her huge sugar plantation, and also said to have murdered three husbands before turning up strangled herself.

This magnificent course was designed by Robert Von Hagge, Rick Baril and Mike Smelek, and has a slightly different style from the typical Caribbean golfing experience. While there are stunning ocean views to be had at 16 of the holes, they rest upon high ground, as the course wanders through strong hills and players are cooled by the unobstructed ocean breeze.

Three Palms Ocean Course, found at Wyndham Rose Hall, is renowned through Jamaica and well beyond the island for the amazing scenery that its 6798-yard course is built around. Golfers will play alongside of the family graveyard of Elizabeth Barrett Browning and the ruins of an aqueduct from the 18th century. There will be ocean side holes, canyons, waterfalls and gorges. This is a truly beautiful and historic course, and can only be an unforgettable golfing experience.

The Tryall Golf Course, at the Tryall Club in Montego Bay hosts the Johnny Walker World Championship and is a favorite playing spot of golfers all over the world. The 6,772-yard course extends from flowering forest to cool seaside, and includes mountain and ocean views that are simply spectacular. Fascinating relics of history along the course include an 18th century water wheel.

There are several other notable golf courses in Jamaica. These include the Manchester Club, one of the oldest facilities of its nature, which also makes available tennis and billiards, the rugged terrain of the Negril Hills Golf Club, which is known to be a challenging and exhilarating play. Breezes Golf and Beach Resort offers truly upscale play.

Whether you’re planning a vacation devoted to enjoying the very best courses that Jamaica has to offer or you are a casual golfer seeking fun greens for a day or two’s play, Jamaica is home to some of the finest golfing opportunities in the entire region.

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Fitness Equipment Basics

Fitness equipment can be split into 2 basic areas, first there is aerobic or cardio fitness equipment which is designed to give you a fitness workout to burn off calories & loose weight. Secondly there is strength/muscular fitness equipment which is designed to tone, or increase in size, your bodies muscles.

Most fitness equipment that you would expect to find in your local gym or fitness center can now be purchased for home use depending upon the space you have available & the type of fitness equipment you require.

For aerobic fitness equipment you should consider a treadmill, an exercise bike or a rowing machine.
Treadmills are popular because you can walk, jog or run on them making them an ideal piece of fitness equipment for the beginner right through to professional athletes, being suitable for all levels of fitness. Make sure you choose one with a wide belt that is long enough for your stride. If you jog or run a lot then you should consider a model with cushioning between the belt and treadmill bed to lesson the impact on your joints.

Basic models are powered by the user but you should choose one with a motor to vary the speed, the faster you like to run the higher the motor speed you should choose. New treadmills will set you back approximately $299 for a self powered one up to over $5000 for a motorised commercial style one.
Exercise bikes are a popular item of fitness equipment especially for home use, with numerous types available. Apart from the standard upright exercise bike some models now offer upper body work outs as well. The latest designs have recumbent seats which support your lower back & leave your hands & arms free to use weights for upper body exercise. Cost $229 or less to $2599.

Rowing Machines are a very useful piece of fitness equipment particularly for those with knee problems who feel they are not up to running or cycling because of their problem. They come in many different designs from lightweight foldaway to heavier more rigid designs. New equipment should set you back $239 to $1900.

Fitness equipment for strength/muscular work comes as individual pieces, such as dumbbells, weight benches, leg or abdominal equipment or for a total body workout you could try a home gym which should set you back between $399 to just under $4000 depending upon the space you have available and your budget.

For the best results you should choose at least one piece of fitness equipment from both the cardio fitness equipment & the strength fitness equipment, with a home gym being the recommended piece of equipment for the strength work. Make sure you choose fitness equipment that you know you will enjoy using & not something that will end up stuck in the garage.

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