Outdoor Adventure- Safety Tips and Tricks

There’s nothing quite like spending time in the wilderness, away from all the business and stress of everyday life. If you’re planning to delve deeper into the wilderness, though, you need to make a few preparations to ensure you’re doing so safely. Here are a few of the most important cautionary steps to take before your next outdoor adventure.

Let People Know You’re Leaving

Before you and your group set out on your outdoor adventure, brief your friends and family members with a bit of basic information. Tell them where you’re planning to go. Who you’re planning to go with. When you expect to return, and at what point they should call for help if you haven’t returned. If you leave without telling anyone and injured. They may not realize you’ve gone for a while until it’s too late. If you give them a date to call for help by, though, you give yourself an extra layer of insurance and boost your chances of being saved if the worst comes to pass.

Don’t Go Alone

Friends enjoying their outdoor adventure  together

In remote areas, there’s often little to no cell service, so if you injured, you won’t be able to call for help. We strongly recommend going on your outdoor adventure with a group of at least 4 people. If one member of the group is injured, one person can remain with the victim while the other two go to find help. This reduces the risk of being stranded and incapacitated in the wilderness, and increases the chance that if you are, you can get the help you need.

Have Emergency Plans in Place

While most of your planning is to reduce the chances of something bad happening, you still need to be prepare for things to go wrong. As mentioned before, you should entrust people at home with the task of calling for help if you haven’t returned. You should decide how to split up the group if one group member get injured. While many of us would like to think we’re good in a crisis, high-pressure, stressful situations often cause us to forget things that would otherwise be common sense. To prevent this from happening. You need to have all your contingencies laid out beforehand, and ensure that each member of your group knows them by heart.

Start Pack Training Early

Travel suitcase and preparations packing

One of the worst outdoor safety mistakes people tend to make is overestimating their physical abilities. If, for example, you’re planning to go on a backcountry hike with a 15-kilogram pack, you need to be prepare to carry those extra kilos the entire time. While it may sound simple in theory. Many people find that they aren’t as physically fit as they thought they were. To keep this from happening to you, start training early on. If you already go on walks regularly, this is an easy step! Just start putting on your pack as you go on walks. Add weight to the pack over time until you’ve reached the amount you plan to carry for the hike. By the time you hit the trails, you’ll be ready to take on whatever challenges await.

Buy High-Quality Gear

Couple buying gears for outdoor adventure

Of course, if you want to enjoy your outdoor recreational activities to the fullest. You’ll need hiking gear that works just as hard as you do. Before setting out, make sure you have:

  • A sturdy hiking pack. Packs designed specifically for outdoor activities are much more spacious and built to endure much more than a standard-use backpack. If you want to have any hope of carrying all your gear, a hiking pack is an absolute must.

  • A hiking jacket. This one’s especially important if you’re planning to go out in cold, rainy, or windy weather. Even if you’re not, though, a comfy hiking jacket is something you never want to be caught without.

  • Hiking rain gear. Though you’ll ideally be able to avoid the rain during your hiking trip, it never hurts to come prepared. High-quality rain gear designed to keep you warm and dry in wet conditions, which prevents discomfort, chafing, and a wide variety of infections from taking root.

  • Waterproof hiking boots. Bacteria and fungi tend to proliferate in warm, dark, and damp environments. A soaked boot meets all three of these conditions, so it’s best to have a boot that’ll keep the moisture out.

  • A hiking stick or trekking poles. Having one or the other will give you a bit of extra stability when traversing tough terrain, so don’t leave without one!

Looking for more great tips, tricks, and products to enhance your active outdoor lifestyle? Feel free to visit our site at NineFit today!

The Difference Between Mobility and Flexibility- Here’s All You Need to Know

Both in and out of the fitness world, the terms “mobility” and “flexibility” are often used interchangeably, though they do not carry the same meaning. This can lead to confusion among both fitness enthusiasts and instructors alike. While both are crucial components of physical health and performance. They each represent distinct concepts with unique implications for the human body. Understanding the difference between mobility and flexibility can not only enhance our workout routines but also contribute to injury prevention and overall well-being. 

If you’re new to working out, or you’d like to enhance the focus of your routine. Keep reading to learn about the basics of flexibility and mobility exercises for beginners.

Defining Mobility and Flexibility

Mobility and Flexibility

Let’s start by defining each term so that readers can understand the distinction between these two concepts. Flexibility refers to the ability of a muscle or group of muscles to lengthen through a range of motion. Stretches for flexibility primarily involve elongating the muscles to increase suppleness and reduce stiffness throughout the body.

On the other hand, mobility focuses on a broader spectrum. It points to the capacity of a joint to move actively through its entire range of motion with both control and stability. While flexibility is a component of a mobility workout routine. Mobility extends beyond muscle elasticity and incorporates strength and coordination. 

Key Differences Between Mobility vs Flexibility

Before starting a flexibility or mobility training program, it’s wise to be aware of the deeper elements of each exercise component. By understanding the key focus of both flexibility and mobility exercises. You’ll become better able to cater your own workout routine so that it addresses your body’s unique needs.

lady in sportswear stretching body outdoors

  • Passive and Active: Working on flexibility typically involves passive stretching routines. Where external forces (ex: the pull of gravity or a partner’s help) assist in elongating the muscle groups being worked on. Mobility is more of an active stretching process that calls for muscular engagement and control to move the joints through their complete range of motion.

  • Range of Motion and Functional Movement: Flexibility focuses on expanding the range of motion of specific muscles or muscle groups. These exercises are done to achieve more fulfilling stretches or to extend muscles in order to reduce tightness. Mobility, however, utilizes functional movement patterns that are similar to everyday activities or athletic routines. This concept works on improving how effectively and efficiently joints can move through various motions, like squatting, reaching, or rotating. 

  • Muscles vs Joints: Flexibility aims to address the length and elasticity of muscles. Mobility exercises target the functionality and overall health of the joints. While flexibility increases muscular extension, mobility optimizes joint integrity.

  • Static vs Dynamic: Flexibility exercises involve static stretching. Where a stretch is held for a certain length of time without movement. Mobility stretches, on the other hand, tend to be more dynamic. These exercises incorporate movement into the routine in order to enhance a joint’s range of motion. While activating the surrounding muscles at the same time. 

  • Insolation vs Integration: Flexibility exercises typically work on specific muscles or muscle groups, and they target areas where the body feels tight or restricted. Mobility exercises call for integrated movement patterns that engage multiple muscle groups and their joints simultaneously. In order to enhance overall functional capabilities.

Mobility and Flexibility in Active Lifestyles

 woman doing yoga on mat outdoors

Both mobility and flexibility are incredibly important. When it comes to optimizing physical performance, preventing injuries, and promoting an individual’s overall health and well-being. Flexibility helps ensure that the muscles remain pliable through full-body stretches. It reduces the risk of straining or tearing muscle tissue during physical activities. Mobility enhances the body’s movement efficiency and quality, which enables individuals to perform daily tasks with ease and excel in athletic routines. 

Practical Applications

Creating a balanced fitness routine that combines flexibility and mobility exercises is essential to achieve optimal results. Take time to work through dynamic stretching and mobility exercises to effectively prepare your body for activity, followed by static stretches to maintain or improve muscle elasticity. Additionally, integrating various strength training exercises that emphasize a full range of motion can further improve joint mobility and stability. 

While flexibility and mobility are often used synonymously with one another, they represent individual concepts within the realm of fitness and healthy movement. Knowing the difference between the two is essential when it comes to designing effective training programs, preventing injuries, and maximizing physical performance. By working toward a balanced blend of flexibility and mobility exercises in your routine, you can unlock your body’s full potential and make the most out of your movements.

Weight Training Using Different Types of Equipment

Though many people go into their fitness journey with the goal of burning fat, you can go a step further by building muscle as well. While exercises like cardio are great for sloughing off the extra fat and calories. Weight training is by far the best way to start building muscle. Of course, to get started, you need specialized weight-lifting gear, and nothing less than the best will do. That’s why we’ve put together a quick list of the many types of weight training equipment and the things they can use for.

Dumbbells

fit man holding dumbbells doing weight training

Dumbbells are a staple of home workout equipment, so purchasing a high-quality set is one of the first things you should do. They’re most useful in exercises that target your arms and shoulders like curls, overhead presses, and rows. They tend to be a bit lighter and cheaper than other pieces of weight training equipment, so they’re a solid choice for beginners. 

We recommend purchasing a set of adjustable dumbbells. If you’re looking for a more cost and space-efficient option. You can start out with a small amount of weight, adding more as you grow stronger. This saves you the trouble of having to purchase and store a new pair of dumbbells every time you want to increase your weight, and ensures that you’ll always have equipment that meets your workout needs.

Barbells

Man in the gym weightlifting

Barbells are great pieces of weight-room equipment for more advanced lifters. They’re typically adjustable. Starting with a 20-kilogram bar and plates that can be added or removed to change the weight. Many sets of barbells designed to support incredibly heavy weights, usually between 90-180 additional kilograms. They used for intense arm, shoulder, and leg workouts like barbell presses, deadlifts, squats, and more. 

Resistance Bands

Resistance bands are some of the most affordable pieces of workout equipment on the market. They do exactly what you’d expect, simply adding resistance to your everyday workouts. Typically, you weigh one end of the band down with your foot while holding the other with your arm. The band is elastic and will stretch when you move, but not without a bit of effort. They’re a great tool for enhancing basic resistance workouts like squats and lunges without breaking the bank.

Kettlebells

kettlebells workout at gym

Though somewhat similar to dumbbells, kettlebells serve a unique purpose in your gym equipment arsenal, so they’re worth having around. The unique design of kettlebells makes them extremely well-adapted to certain workouts. In many cases, you can adapt your dumbbell exercises to a kettlebell without too much trouble, and can even throw in a few new ones. 

It’s much easier to use a kettlebell two-handed as opposed to holding one dumbbell in each hand. Because of this, they’re great for adding an extra layer of challenge to your standard resistance workouts. Take squats, for example. Rather than just using your body weight as resistance, hold a kettlebell with both hands as you squat, and strive to maintain a fluid up-and-down motion. Controlling your movements with the additional weight will do wonders not just for your leg muscles, but for your arms as well.

Strength Machines

On the other end of the price spectrum, we have strength machines. Though they’re a hefty investment upfront, the potential they bring to your strength training routine is unmatched. They’re designed to be used for a huge number of exercises, and can be adapted to any strength or skill level you need, so they’ll grow with you. As long as you maintain your machine, it’ll last for years to come, so you can get a solid gym weight-lifting session in whenever you need.

How to Weight Train Safely

Woman working out with dumbbells

As with any workout, though, weight training does come with its fair share of risks. Before you get started, ensure that you know how to weight train properly and safely. This will allow you to maximize the benefits of your workout while minimizing the risks.

One of the best ways to ensure a safe weight training session is to keep different target muscles in a rotation. Working out the exact same muscles day in and day out is harmful for a number of reasons. First of all, it keeps other muscles from getting the exercise they need. Second, the muscles that you are working daily don’t have any time to recover, and are at a much greater risk of injury. We recommend coming up with a few muscle groups to target, and cycling those groups in and out.

For example, say you decide on legs, arms/shoulders, and core as your muscle groups, and dedicate one day to each. By the time you’ve finished your core day, your legs will have had plenty of time to recuperate, minimizing the risk of injury and ensuring each part of your body gets the attention it needs.

Looking for more great workout tips, tricks, and products to fuel your active lifestyle? Feel free to visit our site at NineFit today!