A Good Workout Plan to build Muscle

No matter what type of athletic activities you enjoy, chances are you'll perform them better after using a combination of aerobic fitness, flexibility and muscular strength. Building muscular strength doesn't have to involve complicated training plans on expensive equipment, but you will need to pay attention to all of the major muscles groups that include the chest, shoulders, lower back and abdomen. Here's how to get started.

Instructions
Difficulty: Moderate

Step 1
Things You'll Need: Variety of free weights
Design a total fitness program that includes aerobic exercise, flexibility and muscular strength. Assuming that you are walking or jogging five days a week, devote two to three days on strength training. Strength training can take many different forms. You can build muscle strength using your own body resistance and things you have around the home. It can also mean performing a routine of exercises at the house or with free weights.

Step 2
Divide your body into three general areas and work on one area each day--the upper body and extremities, lower body and extremities and your core (abdominals and lower back). Each session should take between 15 to 30 minutes, or until the area is fatigued. It helps to write the three areas on a calendar so that you don't lose track of what area needs work on a specific day.

Step 3
Start with exercises that use the resistance of your body. Perform three sets of 10 repetitions of push-ups, pull-ups and tricep dips to build strength in your shoulders, chest and arms. Building upper body strength will help when carrying heavy loads in a backpack. If you would like to take your workout into the gym, focus on weight machines or free weights to build strength in the same areas, using more resistance. Increase the weight approximately 10 percent each week and chart your progress in a journal or day planner.

Step 4
Complete three to five sets of 15 to 25 repetitions of sit-ups. Use your body weight as resistance in the beginning. As your abdominal muscles get stronger, try holding a 2 or 4 kg free weight against your chest for more resistance. Alternate abdominal muscle exercises with lower back strengthening exercises. Begin by lying on the floor with your hands clasped behind your neck. Slowly lift your chest off of the floor and hold for 10 seconds. Complete three sets of 10 to 15 repetitions.

Step 5
Climb stairs or a series of short steps to begin strengthening the quadriceps in your legs. Begin by taking one step at at time, then increase it to two or three steps, each stride. Climbing stairs is a great way to build muscular strength and endurance. When you reach the top of the stairs, turn around and walk down, slowly bending your knees. By walking down stairs, you build "negative" muscle strength that is important for many types of outdoor activities like snow skiing and trekking. For more of a challenge, try wearing ankle weights or holding 500g to 2 kg hand weights in each hand.

Step 6
Spend at least 10 minutes cooling down and re-hydrating after each workout. Alternate strength training workout days with aerobic fitness days.

Tips & Warnings
Devote at least three days a week to strength training. Let your body rest at least one day a week.
Be careful not to increase resistance until your body is ready. Avoid securing your feet while doing sit-ups.

Choose a Water Bottle

Carrying an appropriate amount of water when you exercise is a healthy practice that everyone should do. While you could simply purchase bottled water, and never worry about having your own water bottle, this creates unnecessary waste and costs more money. Purchasing a water bottle is a low-impact, inexpensive solution.

Instructions
Difficulty: Moderate

Step 1
Get the right size. Remember that the main purpose of buying a water bottle is to carry enough water to keep you hydrated during work-outs. If you have a water source nearby, such as in the home or at a gym, the size of the bottle isn't as big of a concern. However, if you're walking, running or hiking where you won't be able to fill your water bottle, you'll want to get a large enough bottle. Decide the size bottle you need based on the length and intensity of your average workout. Water bottles come in a variety of sizes including 1, 2, 5 and 10 Litres.

Step 2
Consider whether you prefer a squeezable water bottle or a rigid bottle. Squeezable bottles are good for activities like running and biking where you might prefer to squeeze the water into your mouth, but they can add a bit of taste to the water. They are durable when it comes to drops and the only worry is a potential puncture. Rigid bottles tend to add less taste to the water; however, they may dent or crack when dropped.

Step 3
Choose the right material. Rigid water bottles come in a number of different materials including aluminum, stainless steel, high density polyethylene (semi-rigid) and copolyester (Tritan). Avoid bottles composed of polycarbonate, which contains the chemical bisphenol A (BPA) i.e the Cool drink pet bottles. Some companies now label their bottles BPA-Free, so there's no mistaking them. Metal bottles are the most durable option but these can transfer the cold temperature of your water to your hand more than plastic bottles.

Step 4
Purchase a bottle that will be easy to carry. Whether you're using a backpack or carrying the bottle by hand, make sure that the shape and size of the water bottle make it convenient to carry.

Step 5
Consider if you'll want to pack the bottle with ice. If so, you'll want to make sure that the neck is large enough to fit ice cubes through. If not, you'll need to use crushed ice or forego ice altogether.

Step 6
Consider the drinking valve. A good, strong valve that securely locks will help prevent any leakage. Make sure the valve is wide enough and provides optimal flow. A bite valve is another option that is easy to get open on-the-fly. However, bite valves may experience leaking issues after time, if they don't include a locking mechanism.

Step 7
Check for any additional details. Having measurements on the side of your water bottle can be a handy way of tracking your water intake and measuring the water for other purposes like campground cooking.

Tips & Warnings
For longer hikes or trips where you'd need to carry a very large water bottle or risk running out of water, consider purchasing a hydration pack. Hydration packs generally carry much more water than bottles (as much as 25 Litre) and are easy to carry and use. Consider purchasing a backpack or belt pack with mesh water bottle holder(s) for easy carrying.

Trek to Cheruvu Madhavaram

Date: 19th July 2009 (Sunday)
Time : 4:30am
Starting Point: Police Control Room
Must Have -
* Good Shoes
* Back Pack consisting of 3 Litres of Water
Energy Snack (i.e Lentil Soup Toor or Blackgram or Masoor Dal, Fruits, Nuts and Seeds, Sweet Potato, Curd Rice, Rolled Oats (or) Flattened Rice Atukulu, Whole-wheat Pasta or Chapathi, Atukulu, sprouts)
* Daily Physical Exercise
Route: BZA - via kondapalli - Cheruvu Madhavaram - Gangineni - BZA

Note: Carry light to walk straight.

Core Members - Trek

A trek for Core members. Met at 4:30am, Police Control Room, Vijayawada. We started at 5am went to goginenipuram via kondapalli there we picked up our local guide and moved towards dongamarla Bhaavi. This route was not much of an experience for our bikes than the route e came back from dongamarla bhaavi to vijayawada via mulapadu.












We started or trek from dongamarla bhaavi, after 2km we found this beautiful place with waterfalls in the rainy season, it was dry not much of rains.












But it is must visit place in heavy rainfall time. There we had our breakfast with the energy foods we bought. we had our breakfast in bio-utensils.












We moved on to the dense forest after 3km, our guide lost the route, so we had to return back. But this trek experience was the best we had until now. The greenary we enjoyed a lot. we decided to come back to explore more of this place.












Route: Vijayawada - via kondapalli - Madhavaram - Dongamarla bhaavi - Duggiralapadu - Dongamarla bhaavi - Vijayawada

7 Reasons to Travel With One Bag

There is a great debate among travelers about how to pack for a trip. Should you pack everything but the kitchen sink so you're sure to have everything you need, or strip down all the superfluous baggage and risk missing something you really wanted? While the debate may never be settled, here are seven reasons (conventional and otherwise) to side with the latter and travel with only one bag.

Cost
Save yourself an extra luggage fee and opt for one well-packed carry-on. Use that extra money for something special you find on your travels.

Convenience
Lighten your load and experience the freedom. Travel (especially getting to the destination) can be cumbersome. Hauling more than one piece of luggage around the transportation is anything but relaxing.

Challenge
Stretch your traveling prowess by packing and journeying light. Packing might not be the most exciting part of your trip, but mastering the art is a fun and creative way to boost your brain power and self-discipline.

See More
Go more places with less stuff. Backpackers see more things if they don't have to worry about transporting a lot of baggage. A single backpack with the essentials will allow you more movement.

Thieves
Make yourself a smaller target for thieves. If you are lugging around several large bags, you become an instant mark for thieves. Keep important items close to you in a small unassuming bag or backpack, and leave all items of great value at home.

Shopping
Pack less, shop more. If you are a shopaholic, the idea of leaving certain items at home can be appealing because it allows you to purchase them on your trip. Coming home with a new dress from a fancy boutique you discovered can be the best reward for not bringing your "little black dress" from home.

Spontaneity
Be ready to go when the opportunity knocks. If you can pack fast and light, then you can be ready to travel at a moment's notice. Knowing how to pack and travel with one bag allows you many more chances to see and explore the world.

Gauging Weather in the Mountains

Weather in the mountains changes fast. The rapid changes in elevation, the valleys and peaks, and even vegetation all create micro climates that can exchange latent heat in surprising ways. Additionally, mountains uplift winds from low-lying plains, which can help create precipitation. Knowing how to gauge changes in weather is a useful tool for any mountain hiker, and when it comes to mountain climbing, it's a skill that might save your life.

Instructions
Difficulty: Moderately Easy

Clouds
Step 1
Know the basic types of clouds: cumulus, stratus, cirrus and nimbus. Fluffy cumulus clouds form in the lower atmosphere, 6,500 feet to 20,000 feet. Stratus and cirrus clouds are thin and layered, and typically are found above 20,000 feet. They are composed predominantly of ice crystals, which also cause sun dogs and haloing. Nimbus, from the Latin word meaning cloud or rain, describes clouds that are about to burst.
Step 2
Watch for cumulonimbus clouds--large, vertically developed, cumulus clouds with swollen, dark underbellies. Also known as thunderheads, they often bring violent storms. If you see cumulonimbus clouds flocking in from the horizon, and you have yet to reach the summit, it would be wise to turn back.
Step 3
Stay aware of cumulus clouds in general. Even if they are white and fluffy, speckling distant valleys with shadow, pay attention. As cumulus clouds aggregate above mountains and peaks, they could begin to turn darker, and hail could be on the way.
Step 4
Gauge airflow by the direction of cirrus clouds. Typically, cirrus clouds occur in fair weather. High in the atmosphere, and stratified along isotherms and pressure gradients, they mark air currents. This can help you gauge the movement of the weather, and from which direction the weather is approaching.
Step 5
Watch for distant rain. From a distance, rain appears as dark wisps, a veiling and graying of the landscape. If you see cumulus clouds with this appearance, and they are moving toward you, act quickly.

Winds and Pressure Differentials
Step 1
Keep track of the wind. If you're hiking at tree line, observe the movements of deciduous leaves. Low pressure turns leaves over; there is a distinct noise and visual patterning to this effect. When people say they can "smell the rain" coming, this is often low pressure bringing down an accumulation of ozone from the ionization occurring in the clouds. If you are above tree line, watch another hiker's hair. It will rise and fall with lowering pressures.
Step 2
Feel the temperature of the wind. As you climb higher, note the temperature of the wind, its force and frequency in gusts. A cold wind might bring precipitation, especially if it is moving clouds.
Step 3
Be aware of the landscape. High ridges--knife-edge ridges--often batter winds between them. In the heat of the afternoon, winds typically should be rising. If it is cold and the atmosphere is inverted (which could indicate wind), the wind might change direction.
Step 4
Use your surroundings. Northern aspects (mountainsides facing north, typically on the southern side of a valley) will be colder, wetter and populated by more evergreens. Southern aspects (those areas facing south) will be warmer, drier and populated by deciduous and hardwood forests. This means convective currents rise from the southern aspects. Paragliders take advantage of this fact, rising over the north side of a valley and descending from the south.
Step 5
Remember, hail can fall in the mountains, even in summer. When falling rain freezes in flight, hail forms. Hail can be accompanied by thunder and lightning.

Tips & Warnings
Always check local weather sources, on the Internet or radio stations, before heading out. Be humble. Often hikers who get caught in the weather took a risk they could have avoided. Pay attention to your feelings. Most people can learn to gauge weather with time and practice. Trust your gut feelings. The inner ear and sinus cavities can readily detect pressure changes, so "listen" to your body.

Always camp below tree line. Waiting out the weather can be a fun way to spend an afternoon. Remember, it is always better to be late in this world than early in the next.