http://www.mensfitness.com/leisure/travel/fit-travel-hiking-the-grand-canyon-rim-to-rim
Train with long runs and quad workouts
The 24-mile trek is tougher on your body than most marathons and should be approached with the same respect. The big difference? There’s no quitting partway through if you’re injured. Any good marathon training program, including endurance runs of up to 20 miles, will get you into the cardiovascular shape you need to be in, and quad training is crucial. Lunges and squats will prime your legs for the miles of downhill you’ll face at the start as well as the grueling uphill miles at the end. Incorporate stair climbing and hills into your long runs and train in the heat, if possible.
Friday, May 10, 2013
GRAND CANYON TRAINING & GEAR LIST
GRAND CANYON TRAINING & GEAR LIST
Congratulations on your decision to join us for what promises to be an exciting trip! Canyon Tough is looking forward to sharing with you the splendor of one of the planet’s most spectacular destinations, the Grand Canyon. The following suggestions will help you to prepare better for your adventure. Having the proper clothing, and advance physical conditioning will certainly make for a more satisfying experience.TRAINING
The physical demands of hiking Grand Canyon are in stark contrast to those found in mountain climbing or hiking on relatively flat terrain. The first portion of your trip can be a knee-jarring descent; the climb out will come when your legs are most tired. The atmosphere will become increasingly thin as you near the top (the average South Rim elevation is 7,000 ft. and the North Rim is 1000 ft. higher), making it more difficult to breathe. While preparing for this challenge do your best to simulate the following:
1) the total distance of your hike while carrying your anticipated weight (10 to 15 pounds for day hikes, 35 to 55 pounds for back packs)
2) the total elevation gain/loss (1000 to 6000 ft each way (depending on the hiking option that you choose) and the environmental conditions you are likely to encounter (see the National Park Service temperature & precipitation conditions: http://www.nps.gov/grca/planyourvisit/weather-condition.htm).
Cardiovascular Fitness
The time to start is now. This is perhaps the most important training item for the Grand Canyon hiker. Good cardiovascular health allows the hiker to the breath under control and the heart from pounding during the climb out of the Canyon. A minimum of a 45 minute cardiovascular workout, three to five times a week is a good starting point. To fit this into the day consider breaking into pieces: for example twenty minutes in the morning and twenty-five minutes in the afternoon.
However, if you do split the workout, you are sacrificing endurance. Make one workout each week greater than one hour to build endurance. The following are excellent cardio workouts - walking, running, bicycling, treadmill time, step machines, swimming, power walking.
Walking up or down hill carrying a backpack is the best training for the Grand Canyon, but any cardio workout should increase strength and endurance.
Muscular Strength
The stronger the muscles, the fewer the strains and injuries while hiking. Concentrate on developing muscles that support the ankles, knees, back, and shoulders. Professional guidance from a trainer at the gym before starting this training should help to avoid injury. Videos dealing with calisthenics (workouts without weights) are a good start too.
Body/Joint Flexibility
Workouts that emphasize flexibility include yoga, the martial arts, dance, and stretching. Stretching should be an integral part of any workout. Always stretch when fully warmed up. Many athletes stretch after their workout, when the muscles are nice and loose and warm. It behooves the hiker to stretch at each rest-stop, and at the end of the day's hike to reduce
soreness and stiffness the following day.
The following is a suitable workout schedule to prepare for a Grand Canyon hike:
Day one: 45 minutes cardiovascular workout. 15 to 20 minute slower body strength training.
Day two: 15 minute cardiovascular warm up. 15 to 20 minutes upper body training.
Day three: Repeat day one
Day four: Repeat day two
Day five: Repeat day one.
Day six: Day hike at least one hour in duration. Try to simulate the Canyon’s trails by hiking on steep hills wearing hiking boots and backpack.
Day seven: Rest
In the month leading up to your Grand Canyon hike,it is recommended that you follow a tougher training schedule:
Day one: 1.5 hours cardiovascular workout. 30 to 40 minutes lower body strength training.
Day two: 30 minute cardiovascular warm up. 30 to 40 minutes upper body training.
Day three: repeat day one.
Day four: repeat day two
Day five: repeat day one.
Day six: Day hike at least four hours in duration. Try to simulate the Canyon’s trails by hiking on steep hills wearing hiking boots and backpack.
Day seven: Rest.
Important Note
For a 72-hour period before your hike commences, ensure that you are consuming sufficient amounts of sodium and fluids. Doctors agree that hikers increase the likelihood of experiencing heat-related problems if they are sodium depleted (e.g., follow a low sodium diet) or are dehydrated (due to travel or using diuretics such as coffee or alcohol).
GEAR LIST
CLOTHING
The following items are essential:
- Sturdy hiking boots or trail shoes well broken in (buy them ½ to one-size larger than your street shoes to allow for swelling and thick socks)
- Brimmed hat, and bandanna
- T-shirt and long-sleeved shirt for protection from the sun
- Shorts or hiking pants that allow the legs to be zipped off
- Long pants such as leggings or lightweight trousers (no jeans) to block sun and give warmth
- Warm top such as a sweater or fleece jacket
- Hiking socks such as Smartwool®, Thor-Los® or similar padded socks (wearing a thin liner sock under your hiking socks is highly recommended. Thin polypropylene socks are one type). No cotton socks
- Rain shell, waterproof jacket (especially for the cooler months)
- Warm hat and gloves
EQUIPMENT
- Backpack with waist belt and shoulder straps (beware of borrowing a pack from someone not your size)
- Tubed hydration bladders (such as the Camelback®) or Water bottles
- Lightweight sleeping bag
- Lightweight self-inflating mattress (such as Therm-a-Rest®) to insulate you from the ground and give you acomfortable night’s sleep
- Tent* of the lightweight backpacking variety
- Hip pack or lightweight day pack for trips with side hikes
- Lightweight backpacking stove*, fuel (one container is usually sufficient), lighter/matches
- Cooking Pot*, Plastic cup, bowl, and utensils. You may not need a knife as you will be carrying a pocketknife.
- Depending on your meals, your cooking pot can also serve as your bowl and your cup.
- Stuff sacks for keeping gear organized
- Plastic bags for carrying trash, dirty clothes, and for keeping gear dry
- Toilet articles and washcloth (bandanna can double as towel and/or washcloth)
- Sunscreen, lip balm and sunglasses
- Personal First-aid kit* or at least the following items:
- Prescription medicine (please inform guide of any medications you are taking)
- Advil®, or other anti-inflammatory drug to help with inflamed joints
- Ace bandage
- Dr. Scholls brand Moleskin®, a self-stick pad which can be cut to size to prevent blisters
- Duct tape/Sports tape to affix moleskin and cover hot spots
- Anti-bacterial hand sanitizer
- Trekking poles or Walking stick (strongly recommended), knee brace if needed
- Headlamp or flashlight (small, lightweight, using AA or AAA batteries)
- Pocketknife such as a Swiss Army knife (with scissors)
- Map (optional, your guide will have one)
* Items that may be shared with others to reduce total weight
FOOD
You will be responsible for bringing your own food for backpacks; on day hikes some snacks will be provided. On most backpacks a minimum of a gallon of water will be required. Keep in mind that food is every bit as important as water for maintaining a proper electrolyte balance and avoiding dehydration and other heat-related ailments. Important note: Hiking
will make you feel hungrier than when at home and therefore it is imperative that you try to increase your calorie intake by at least half (to at least 3,000 total calories per day).
SUGGESTIONS/FOOD PLANNING TIPS:
- Salty foods are much more appetizing than sweets while hiking and are critical in maintaining a healthy sodium level. The body needs sodium to function properly. Therefore, look at food labels to ensure you are getting enough. Taking a few sweets along is fine for an occasional treat, but crackers, pretzels, and peanuts should beconsumed frequently throughout your hike. With sweets it’s best to strive for crunch, flavor, and texture. Gingersnaps, peanut butter cookies, animal crackers, and cheese & peanut butter cracker sandwiches are some good choices.
- Other items that work well are beef or the “lighter" turkey jerky. Stick to easy-to-digest food high in carbohydrates.
RENTAL EQUIPMENT
The sole outdoor outfitter at Grand Canyon is located within the Canyon Village Marketplace (928) 638-2262.
In Flagstaff:
- Babbitt’s (928) 638-2262 www.babbittsbackcountry.com 12 E. Aspen Avenue, Flagstaff AZ 86001
- Peace Surplus (928) 779-4521 www.peacesurplus.com 14 West Route 66, Flagstaff, AZ 86001
- LowerGear.com (866) 994-4537 Toll Free/(480) 348-8917 Local 9419, E San Salvador Dr #101A, Scottsdale, AZ 85258
- REI (602) 996-5400 12634 N. Paradise Village Pkwy W, Phoenix, AZ 85023
- (480) 967-5494 1405 W. Southern Ave, Tempe, AZ 85282
RECOMMENDED READING
Anderson, Michael F., Living at the Edge: Explorers, Exploiters and Settlers of the Grand Canyon Region, 1998.
Coder, Chris, An Introduction to Grand Canyon Pre-History, 2000.
Houk, Rose, An Introduction to Grand Canyon Ecology, 1996.
Price, L. Greer, An Introduction to Grand Canyon Geology, 1999.
Ranney, Wayne, Carving Grand Canyon, 2005.
Sadler, Christa, Life in Stone. 2005.
Thybony, Scott, The Official Guide to Hiking Grand Canyon, 1997 Second Edition.
Most of these books may be purchased through the Grand Canyon Association at 800-858-2808 or online at www.grandcanyon.org. GCA members receive a 15% discount.
Saturday, September 22, 2012
How to fix messed up Home and Back keys on Droid X2
Actually the fix is super easy. Just use a file explorer,I use root
explorer and go into /system/usr/keylayout/tegra-kbc.kl
Open it with text editor and just switch the two numbers next to home and back. Super easy fix
Open it with text editor and just switch the two numbers next to home and back. Super easy fix
How to bypass activation on Droid X2
I don't know if anyone is aware of this but the previous method of
touching the four corners to bypass activation does not work on the X2.
However I figured out how to do it so I thought I would share.
Power on phone holding volume down, when you see fast boot keep taping volume down till you see "Boot Android {No BP}" and press volume up.
It will boot you into Google Setup....just click the green guy then select the "skip" option for the rest of the setup. When you get to the location service consent section with the 3 options just don't select any and you will boot to the regular homescreen with no service.
From there you can root your device or whatever without Google restoration getting in the way.
Just thought I would share.
Power on phone holding volume down, when you see fast boot keep taping volume down till you see "Boot Android {No BP}" and press volume up.
It will boot you into Google Setup....just click the green guy then select the "skip" option for the rest of the setup. When you get to the location service consent section with the 3 options just don't select any and you will boot to the regular homescreen with no service.
From there you can root your device or whatever without Google restoration getting in the way.
Just thought I would share.
Friday, July 20, 2012
Wednesday, July 18, 2012
Quicken 2010 Bypass Registration
Quicken 2010 Bypass Registration
If you want Quicken 2010 to stop prompting you to register your software, you can do the following:
- Press and hold the Ctrl + Shift keys on the left side of your keyboard, and select Tools, then One Step Update.
- When the message “You will no longer be prompted for registration” appears, click OK.
Tuesday, July 10, 2012
美研究发现燃脂生物钟:如何吃得健康而不肥胖
核心提示：新研究表明想燃烧更多脂肪，你必须12个小时不吃饭——就是说从晚上8点到第二天早上8点。因此安排好摄入卡路里的时间是聪明的做法。继续读以科学为后盾的规则，将帮助人使用生物钟来减掉多余的体重。
最近我们听说影响腰围的唯一因素就是你吃多吃少。但是越来越多的身体研究发现什么时候吃影响也很大。
“身体倾向于在某个时间燃烧脂肪，在另外的时间储存脂肪，”加里福利亚拉赫亚市萨克研究院监管生物学实验室的副教授Satchin Panda如是说。
新研究表明想燃烧更多脂肪，你必须12个小时不吃饭——就是说从晚上8点到第二天早上8点。因此安排好摄入卡路里的时间是聪明的做法。继续读以科学为后盾的规则，将帮助人使用生物钟来减掉多余的体重。
不想胖的话，入夜后就别吃东西
在发明电和夜宵之前，我们人类习惯于不吃东西读过漫漫长夜。“熬夜和晚吃的习惯在人类历史上也就是最近的事，”Panda指出。因此我们的新陈代谢率在某种程度上是晚上比较快。这是身体燃烧脂肪的关键时间。
原理是这样的：白天大脑和肌肉消耗掉一些你摄取的卡路里，剩下的部分就在肝脏中，以肝糖的形态存储下来。夜晚身体将肝糖转化为葡萄糖并释放到血液中，以确保你的血糖指标在夜间睡觉时处于稳定状态——这也就意味着，人类睡觉的时候，也会消耗脂肪。
而这里的玄机是：“消耗掉白天储存的肝糖需要好几个小时”，Panda说，如果你到午夜时分才吃东西，然后第二天7点吃早餐，你的身体在重新可能在重新存储肝糖之前，根本没有机会消耗脂肪。
《肥胖》杂志2011年发表的一项研究表明，如果你吃的过多，晚起床也是没用的。夜猫子们平均每天比正常时间睡觉的人多摄入248卡路里，这些多余的卡路里，多数是在晚8点后摄取的。
深夜时分人类意志力涣散，更容易“饥不择食”
“睡觉的时候的意志力是很差的，”研究人员Kelly Baron解释道，他是芝加哥西北大学的费因伯格医学院的临床健康心理学家。“如果你在午夜吃东西，你可能吃的更多，并且‘饥不择食’。”
另一方面，Panda说，“只在上午八点和晚上八点之间吃东西...,然后至少12个小时不吃东西，会让你的身体在晚上有足够的时间燃烧掉所有存储的多余的肝糖。”这对体重和健康的影响非常大——意味着你可以吃的多但体重增加的少。
《细胞·代谢》最新发表的一份研究结果上，Panda的研究小组发现，实验老鼠24小时吃高脂肪食物最终都变肥胖并且有糖尿病，但是吃等量相同的高 脂肪食物的老鼠，但是只在八个小时内吃完，这些老鼠体重没有增加，健康状况也很好。晚间熟睡甚至可以抵消多数不健康饮食的负面效果，包括增加体重。”
每天都严格固定时间吃饭
你或许听说过昼夜节律：生物钟告诉你什么时候醒和什么时候睡。但是你知道几乎所有的内脏都有自己的昼夜节律吗？例如，我们的消化器官——特别是肝脏，白天是它工作效率最高的时间。
生物钟的影响或许可以解释为什么夜班的工人——晚上工作（和吃饭）——平均体重指数都比白班工人高。根据国际著名期刊《肥胖》发表的研究说“理论 上，夜班工作应该能像你去国外旅行一样调节昼夜节律”，Panda说，“问题是为了适应社会需求，夜班工人一过周末就又返回白班，因此所有器官的生物钟就 都打乱了。”
调节生物钟大概需要一天。因此如果你上夜班，睡觉时间从周一的早上八点，到周末有变成了夜间，你的生物钟根本没有机会自行重新设定，如果你在消化器官休息的时候吃东西，你就会发胖。
“保持有规律的作息时间是夜班工人免受伤害最好的办法，”Panda说，即便你不是夜班工人（或者有了小孩，或者考前复习），坚持规律的睡觉和吃饭时间会让你的新陈代谢处于最佳状态。
起床后一个小时内吃早饭，酸奶和坚果是最佳选择
研究发现早餐吃鸡蛋的人体重不增加，其他的研究发现早餐吃一晚谷物的人体重也很少增加。还有研究表明早餐吃一片巧克力蛋糕的人体重也不增加。共同点 是什么？你试想下：他们都吃早餐。早上醒来时，阳光告诉你的大脑一天开始啦。吃早餐——打破你夜间的断食期——将此信号发给你体内的生物钟。起床后不就就 开始咀嚼可以将这些信号同步，结果是，快速的新陈代谢就此开始，Panda说，这意味着整天你都会高效的摄入营养素。
还有一点附加说明：如果你晚上十一点吃了顿大餐，实际上聪明的做法是不要吃早餐，睡足12个小时。“每天都要吃早饭已经是人们根深蒂固的想法了，但 是对于晚上吃东西的人来说，这意味着他们吃早饭时，生物钟还在睡着，”Panda说。如果你上一餐是薯条（午夜吃的），那么你要将下一天的第一餐放到中 午。（自己考虑是吃午餐一恢复正常的节律上来还是吃早餐，然后晚上接着吃大餐）
早餐我们该吃多少呢？这取决于你如何计算卡路里。“早餐吃的好让我们觉得不饿，但是你要考虑到当天你总共摄取多少，”Baron解释到。最近特拉维 夫大学的研究，一些妇女每天严格的摄取1400卡路里热量，其中早餐摄取600卡路里比早餐摄取300卡路里的不仅减肥效果要好得多，而且她们饥饿感少， 耿耿有利于控制体重。
然而，如果你并不计算每天摄取的卡路里——平衡大早餐和小午餐、小晚餐——早上吃太多的话，会增加卡路里摄取量，继而增加体重。
给大家的好建议：早餐只吃蛋白质（如酸奶和坚果）。很多研究都表明高蛋白早餐让你感觉很饱，让你后面都不会吃过量——直到晚上。
最近我们听说影响腰围的唯一因素就是你吃多吃少。但是越来越多的身体研究发现什么时候吃影响也很大。
“身体倾向于在某个时间燃烧脂肪，在另外的时间储存脂肪，”加里福利亚拉赫亚市萨克研究院监管生物学实验室的副教授Satchin Panda如是说。
新研究表明想燃烧更多脂肪，你必须12个小时不吃饭——就是说从晚上8点到第二天早上8点。因此安排好摄入卡路里的时间是聪明的做法。继续读以科学为后盾的规则，将帮助人使用生物钟来减掉多余的体重。
不想胖的话，入夜后就别吃东西
在发明电和夜宵之前，我们人类习惯于不吃东西读过漫漫长夜。“熬夜和晚吃的习惯在人类历史上也就是最近的事，”Panda指出。因此我们的新陈代谢率在某种程度上是晚上比较快。这是身体燃烧脂肪的关键时间。
原理是这样的：白天大脑和肌肉消耗掉一些你摄取的卡路里，剩下的部分就在肝脏中，以肝糖的形态存储下来。夜晚身体将肝糖转化为葡萄糖并释放到血液中，以确保你的血糖指标在夜间睡觉时处于稳定状态——这也就意味着，人类睡觉的时候，也会消耗脂肪。
而这里的玄机是：“消耗掉白天储存的肝糖需要好几个小时”，Panda说，如果你到午夜时分才吃东西，然后第二天7点吃早餐，你的身体在重新可能在重新存储肝糖之前，根本没有机会消耗脂肪。
《肥胖》杂志2011年发表的一项研究表明，如果你吃的过多，晚起床也是没用的。夜猫子们平均每天比正常时间睡觉的人多摄入248卡路里，这些多余的卡路里，多数是在晚8点后摄取的。
深夜时分人类意志力涣散，更容易“饥不择食”
“睡觉的时候的意志力是很差的，”研究人员Kelly Baron解释道，他是芝加哥西北大学的费因伯格医学院的临床健康心理学家。“如果你在午夜吃东西，你可能吃的更多，并且‘饥不择食’。”
另一方面，Panda说，“只在上午八点和晚上八点之间吃东西...,然后至少12个小时不吃东西，会让你的身体在晚上有足够的时间燃烧掉所有存储的多余的肝糖。”这对体重和健康的影响非常大——意味着你可以吃的多但体重增加的少。
《细胞·代谢》最新发表的一份研究结果上，Panda的研究小组发现，实验老鼠24小时吃高脂肪食物最终都变肥胖并且有糖尿病，但是吃等量相同的高 脂肪食物的老鼠，但是只在八个小时内吃完，这些老鼠体重没有增加，健康状况也很好。晚间熟睡甚至可以抵消多数不健康饮食的负面效果，包括增加体重。”
每天都严格固定时间吃饭
你或许听说过昼夜节律：生物钟告诉你什么时候醒和什么时候睡。但是你知道几乎所有的内脏都有自己的昼夜节律吗？例如，我们的消化器官——特别是肝脏，白天是它工作效率最高的时间。
生物钟的影响或许可以解释为什么夜班的工人——晚上工作（和吃饭）——平均体重指数都比白班工人高。根据国际著名期刊《肥胖》发表的研究说“理论 上，夜班工作应该能像你去国外旅行一样调节昼夜节律”，Panda说，“问题是为了适应社会需求，夜班工人一过周末就又返回白班，因此所有器官的生物钟就 都打乱了。”
调节生物钟大概需要一天。因此如果你上夜班，睡觉时间从周一的早上八点，到周末有变成了夜间，你的生物钟根本没有机会自行重新设定，如果你在消化器官休息的时候吃东西，你就会发胖。
“保持有规律的作息时间是夜班工人免受伤害最好的办法，”Panda说，即便你不是夜班工人（或者有了小孩，或者考前复习），坚持规律的睡觉和吃饭时间会让你的新陈代谢处于最佳状态。
起床后一个小时内吃早饭，酸奶和坚果是最佳选择
研究发现早餐吃鸡蛋的人体重不增加，其他的研究发现早餐吃一晚谷物的人体重也很少增加。还有研究表明早餐吃一片巧克力蛋糕的人体重也不增加。共同点 是什么？你试想下：他们都吃早餐。早上醒来时，阳光告诉你的大脑一天开始啦。吃早餐——打破你夜间的断食期——将此信号发给你体内的生物钟。起床后不就就 开始咀嚼可以将这些信号同步，结果是，快速的新陈代谢就此开始，Panda说，这意味着整天你都会高效的摄入营养素。
还有一点附加说明：如果你晚上十一点吃了顿大餐，实际上聪明的做法是不要吃早餐，睡足12个小时。“每天都要吃早饭已经是人们根深蒂固的想法了，但 是对于晚上吃东西的人来说，这意味着他们吃早饭时，生物钟还在睡着，”Panda说。如果你上一餐是薯条（午夜吃的），那么你要将下一天的第一餐放到中 午。（自己考虑是吃午餐一恢复正常的节律上来还是吃早餐，然后晚上接着吃大餐）
早餐我们该吃多少呢？这取决于你如何计算卡路里。“早餐吃的好让我们觉得不饿，但是你要考虑到当天你总共摄取多少，”Baron解释到。最近特拉维 夫大学的研究，一些妇女每天严格的摄取1400卡路里热量，其中早餐摄取600卡路里比早餐摄取300卡路里的不仅减肥效果要好得多，而且她们饥饿感少， 耿耿有利于控制体重。
然而，如果你并不计算每天摄取的卡路里——平衡大早餐和小午餐、小晚餐——早上吃太多的话，会增加卡路里摄取量，继而增加体重。
给大家的好建议：早餐只吃蛋白质（如酸奶和坚果）。很多研究都表明高蛋白早餐让你感觉很饱，让你后面都不会吃过量——直到晚上。
Monday, July 9, 2012
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