Category: Outdoor exercise

Virtual Fitness: How To Do A One-Leg-Up Abdominal Curl

October 18, 2021

One Leg Up Abdominal Curl

ONE LEG UP ABDOMINAL CURL
Instructions: The One Leg Up Abdominal Curl is a strength training exercise that targets the abdominals and front of the thigh (quadriceps). Alternate legs as you perform this exercise. From a supine position on your mat, bring your chin toward your chest. Round your back as you lift your right leg. Reach up with your arms to touch your foot. Repeat on the left leg. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: Bend your knee as you reach up.
Alternatives: If you find this exercise too difficult, do the Basic Abdominal Curl exercise instead. LINK
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider
Please leave comments. It helps others to learn.

Hiking Accident Prevention: The Hazards of Mountain Crevasses

September 30, 2021
A color photograph of a crevasse at the Mendenhall Glacier in Tongass National Forest, Alaska.

Crevasse At Mendenhall Glacier, Alaska

A crevasse is an opening in glacial ice. Some crevasses are not obvious, since they’re covered with snow. Falling into a crevasse is a harrowing experience. Some falls may be fatal.

A color photograph of a crevasse in Mendenhall Glacier, located in the Tongass National Forest, Alaska.

National Park Service: Glacial Ice Features – Crevasses

U.S. Forest Service: Mendenhall Glacier

RELATED ARTICLES

EastIdahoNews.com 8/13/20 Young father who survived horrifying fall into glacier speaks from hospital bed, By Nate Eaton. Video and story.

RocketMiner.com via Wyoming News Exchange 8/22/20 On the Teton Glacier, determined climbers save an Evanston man’s life, By Mike Koshmrl. This is the same story as above. It details the full story of how he fell into a crevasse, his rescue by fellow climbers, the helicopter rescue, and his hospital stay.

National Parks Traveler.org 6/30/20 Missing Climber Died In Crevasse on Mt. Rainier, Will Remain There, By NPT Staff. Hazardous mountain conditions unsafe for recovery team.

InsideHalton.com 10/26/20 Multiple injuries: Woman rushed to trauma centre after 50-foot fall in Burlington, By David Lea.

KomoNews.com 9/16/19 Climber credits quick thinking, luck after surviving crevasse fall on Mount Rainier, By Keith Eldridge

NYPost.com 10/30/20 Body of missing Oregon climber found in crevasse on Mount Hood, By Joshua Rhett Miller

CBSNEWS.com 1/9/15 Snowmobiler stuck in freezing ravine wrote goodbye notes to family, By CBS/AP. (This is a related story about a snowmobiler who survived after falling into a ravine).

KNOW BEFORE YOU GO: Trip Planning Resources For Hikers and Backpackers.

Virtual Fitness: How To Do A Basic Squat

September 30, 2021

Basic Squat

The Squat Exercise is performed indoors or outdoors. You need very little space to do this basic strength training exercise.
Modifications: The lower you squat, the harder it is. If you’re new to this exercise, squat down at a higher angle. Suggested Sets and Repetitions: Do 3 sets of 8 to 10 repetitions. If you can’t do that many, cut back to 1 or 2 sets of 5 to 8 repetitions, or do whatever you can manage.
Benefits: Squatting is a strength training exercise that improves your Hamstrings, Quadriceps, and Gluteals.
Benefits For Women: Squatting tones your thighs. You’ll look better in stretch pants.
EXERCISE DOs and DONT’S – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider