Safety Tips | Elk River Idaho

Extreme Sports – Protecting Against Injury

Extreme sports are perhaps the most engaging of all activities. They push your body further than you thought was possible. This can mean big things for you and it can feel great. That is, until something goes wrong and you end up hurt. You can avoid this.

What You Can Do

If you are worried about injuries in any of the extreme sports you are involved in, take the steps necessary to protect against it. There are a few things you can do to achieve this.

Get a physical first. Know that your body is healthy from the head down. It is a good idea to have a stress test, too. It will help you to achieve what you are looking for because it gives you a starting point.
Condition your muscles. This means you need to practice and develop skills. However, you also need to bulk up your muscles so that they can handle more. It is also a good idea to improve stamina through improved cardio workouts.
Consider stretching. It may not seem like it does a lot but practices like yoga can completely improve your ability to stretch. That will reduce your risk of injury.

Take the time to consider a wide range of options. Are you looking for a way to build muscle and to achieve big things? Then get fit first. You will find this is the best way to transform your body into the power house you want it to be. Extreme sports are only as extreme as you think.

Strength Training

Strength training — and weightlifting in general — tends to get an unfairly bad rap because many people fear the dreaded “bodybuilder” look. Fair enough, too. The Mr (or Mrs) Olympia look is an extremely specific niche, and few find it attractive; indeed, the extreme cases barely even look human.

Luckily, these stereotypes are largely the product of hysteria and general misinformation. The enormous muscles that bodybuilders sport are the product of an extremely specific diet and exercise plan that takes more work than most casual exercisers have any desire to do.

Strength training describes weightlifting programs that focus on building raw muscle strength rather than focussing on size like bodybuilders do. This means that strength trainers lift heavy weights for between four and six reps.

Strength training is an excellent exercise program no matter what your goals are. For one, it’s efficient — if you focus on compound exercises that work multiple muscles at once, like squats, deadlifts and bench presses, you can work your entire body in 45 minutes to an hour.

Strength training also speeds your metabolism up. By lifting large amounts of weight for small repetitions, you put your muscles through a lot of strain. This forces your body to re-build them to a stronger level in anticipation of the next time you work out. It uses protein to do this, which leaves your body burning carbohydrates and fat for its day-to-day operations. The net result is that you burn more calories during your rest period — walking to and from the gym and even watching TV will be healthier activities if you are regularly strength training.

There are, of course, downsides. If you are going to embark on a strength training program, you need to make sure you are doing it right. If, for example, you squat with a large amount of weight and put it on your knees instead of your hips, you could do a lot of damage to your joints; if you deadlift with a curved back, you could slip a disk. So make sure you speak to a trainer beforehand and always, always focus on lifting correctly rather than lifting heavy.

Filed Under: Safety Tips, Sports Tagged With: Muscle, Physical exercise, Strength training

Weight Machines vs Free Weights

An easy way to start weight training is to use the weight machines available in most gyms. These are user-friendly, have you move your body in a logical path, and usually have instructions telling you how to use the machine. They are good exercise — they move your muscles, get your heart pounding, and generally force your body to work off some calories and fat. However, if you are serious about weight training you should look into a freeweight training program.

Freeweights roughly divide into two categories: dumbbells and barbells. Dumbbells are weights that you hold in one hand, while barbells are bars with weights on either side of them. Obviously, dumbbells are going to weigh less than barbells for similar exercises because you need to hold two of them.

Weight machines do help you get started on resistance training programs, but they have some major drawbacks. For one, they are machines in the rawest sense of the word. They use pulleys, wedges and inclined planes to help you get the weight where it needs to go. This means that you are not really doing all of the work yourself, but rather are helping the machine do the work. This is profoundly different from moving a weight yourself.

Another problem is the fact that the range of motion is fixed. When the angle you move your weights at cannot change, your body does not need to engage stabilizer muscles. This means that the workout is not as good with free weights — you may be working the “focus” muscle (as in bicep curls), but you are not working any of the auxillary muscles. This means that it may take two or three different weight machines to do the work of one barbell exercise or dumbbell exercise. This is not very efficient, and it makes for longer workouts.

So speak to a personal trainer or someone else with intimate knowledge of weightlifting about a free weight program. They may be intimidating to start out, but once you’ve mastered the form you’ll wonder why you ever used machines in the first place.

Filed Under: General, Safety Tips Tagged With: Muscle, Physical exercise, Weight training

Surfing Dangers

: Image by mamamusings via Flickr

Surfing is a water sport enjoyed by many and while knowing what you are doing on the waves can make it safer, there are dangers to be aware of when in the water. These are a few things to be alert at any time when surfing.

Marine life is a part of any water activity and there are some sea creatures you should keep an eye out for such as sharks, sea urchins, stingrays, jellyfish and snakes. Every one of these marine creatures can cause life threatening injuries.

Drowning is always a danger when in the water. When surfing, it is best to have a partner along in case of danger. Being trapped on a reef or losing your board in the rough waves can potentially cause the threat of drowning.

Riptides are very dangerous for anyone in the water, no matter how well they can swim. An excellent swimmer can get swept up in a riptide and drown in just minutes. Always pay attention to flag warning systems and the threat of riptides.

The very waves you are surfing can be potentially dangerous. They are powerful and have been known to break bones in an instant. This is a common occurrence so be aware of their potential.

The sea bed itself can be dangerous even when it’s a sandy, seemingly soft bottom. Surfers that are pounded into it run the risk of numerous injuries. Even worse, a sea bed full of sharp coral can cause cuts and later, infections.

Believe it or not, locals can be quite aggressive at times so it is especially important to have good manners and follow the rules of good etiquette when in an area that you are not the local.

Although surfing can pose many dangers, it is an exciting and thrilling sport that is loved all over the world; just keep aware of the dangers that exist.

Filed Under: Extreme Sports, Outdoor Sports, Safety Tips, Sports Tagged With: Outdoors, Recreation, Surfing, Water

Mountain Climbing Dangers

: Image via Wikipedia

Mountain Climbing is an extreme sport that true adventurists enjoy. However, there are many dangers associated with the sport of mountain climbing that those people who are interested in it should be aware of. Here are three of the most common issues in mountain climbing that can cause disastrous results.

Falling is a danger that is quite obvious. Even a fall from a short distance can be fatal due to the rough area surface of rocks. Broken bones are another problem that can happen when a person falls. Being aware of the surroundings is a good start in making sure a fall doesn’t happen. Always check the stability of rocks and don’t overestimate your strengths.

Avalanches happen under two circumstances. A thick chunk of snow can come loose from where it’s at or snow that is loose can roll down the mountain, acquiring more snow as it descends. Paying close attention to weather advisories and conditions can help you be aware of a potential problem. Although it can be disheartening, turning back due to bad weather is always the best bet when weather conditions may cause an avalanche.

Last but not least, the weather conditions can determine whether it is safe to ascend a mountain or safer to stay back. Frigid weather with snow accumulation makes it hard to have good visibility. Combine that with high altitudes then you also have breathing issues due to the lack of oxygen. As well as being dangerous, it can at the least, make it more difficult to climb. Always bring the right equipment with you and have enough oxygen on hand to combat this problem.

With keeping in mind the dangers associated with this particular sport, always play it safe and have the presence of mind to know when to stop. A climb can’t happen if you use dangerous mannerisms and don’t consider the consequences.

Filed Under: Extreme Sports, Outdoor Sports, Safety Tips Tagged With: Climbing, Mountaineering, Snow, Weather

What to Know About Scuba Diving

: Image via Wikipedia

Scuba diving is an excellent outdoor activity that is perfect for those that love the water but there are a few things to know in advance before trying it out for the first time.

There are diver requirements that have to be met before embarking on a scuba diving excursion. Physical conditions are a factor in whether you may or may not be able to take part in scuba diving. Breathing issues, heart ailments and high blood pressure are a few of the conditions that may need you to check with your physician first.

There may be forms to fill out such as a guarantee that you are able to take part in diving and all that it entails. This includes the demands on your body such as faster swimming and toting large and heavy dive equipment.

The correct equipment must also be a factor. This can involve taking the cost into consideration as well as what type of equipment is needed. Typically, fins and a wetsuit are the basic foundation for diving as well as the oxygen tank. As well as knowing which equipment to have, you must also know how to use it. Knowing how to use your breathing apparatus is paramount to your safety. Some dive shops rent equipment, which could be a good idea for a beginner.

Also, when taking a cruise or traveling to a beach locale, some excursions allow first time divers to learn about scuba diving right then and there. Florida is the top travel destination in the world with billions of visitors every year to see the beautiful reefs. Reserve your Florida vacation home rentals today to beat the crowds in scuba diving lessons. These crash courses have a trainer available during the dive to ensure the safety of everyone.

Scuba diving is a sport that allows to participant to behold the most beautiful views and a feeling of being at one with the ocean, like no other. However, before deciding upon this adventure, get the facts so that you can have a safe and enjoyable time.

Filed Under: Adventure, Extreme Sports, Safety Tips Tagged With: Outdoors, Recreation, Scuba diving, Sports, Water

Kiteboarding Lessons

When trying out kiteboarding, also known as kite surfing, for the first time, lessons are something that should be considered to get the basic foundation for what to do before even going in the water. Believe it or not, learning to fly a trainer kite is a basic part of the training process and is obviously done on land. While these particular kites are not for water use, they are an intricate part of learning how to kiteboard in the water.

Kiteboarding is an extreme sport that combines surfing with the ability to get more gravity and speed with the kite that is added to the surfboard. These kites add the ability to gain much higher speeds due to the self-made air that flows through them. Although a rough form of kite surfing has been around as early as the 12th century, it is a sport that has taken off to be the latest craze in recent years. Due to its popularity there are now many forms of media that are dedicated to the sport of kiteboarding such as competitions, magazines, and videos.

Another type of training that may not be thought of is the meteorology aspect. Kiteboarders must know about lightning and consistent wind flow. While the best wind speed for kiteboarding is at least 12 knots, kiteboarding enthusiasts have to know about checking for weather conditions that could be unsafe. Lightning strikes are something that can be serious or fatal to someone on the water.

As with any extreme sport, professionals suggest that anyone looking to take up kiteboarding should take lessons first and learn the basics so that they can learn the sport safely. Not only can an inexperienced kiteboarder ruin costly equipment, they could potentially cause harm to themselves and others.

Once the basics are learned then a kiteboard novice can be more secure on the water.

Filed Under: Safety Tips, Sports Tagged With: Extreme sport, Kites, Kitesurfing, Sport

Mountain Biking

: Image by battlecreekcvb via Flickr

Mountain biking is a hobby for some and for others it’s an extreme sport with many tricks and stunts. Although its history is unclear, a form of mountain biking has been around since the late 1800′s. The first community was created in California but it may have been created by John Finley Scott, who constructed the first type of mountain bike in 1953.

There are several terms familiar to those who enjoy mountain biking. The different types of mountain bikes are: Cross country, BMX, dirt jumping, Cyclo cross, Freeriding, downhill, street and urban, trials and single speed.

Cross country is a type of mountain biking that simply means what riding up and down various, hilly areas.

BMX mountain bikes have 20-inch wheels and are most likely to be seen at dirt jumps are skate park areas. They are especially good bikes for stunts and tricks.

Dirt jumping is a category where the mountain biker jumps over dirt piles that are man made. While in the air, stunts are performed.

Cyclo cross is a combination of mountain biking and road. The mountain bikers race within the course and off of it, through rivers and over obstacles.

Free riding is a form of mountain biking that is of the freestyle category where mountain bikers choose the right course down a mountain for their own preference and are allowed to express their individuality.

The downhill form of mountain biking is simply racing downhill. The mountain bikers on these courses will race as fast as they can, making the ride extreme and intensely thrilling.

Street and urban mountain biking is where a rider uses man made objects to ride on such as ledges and stairs in urban areas. Tricks are performed that utilize these objects.

Trials use a different type of mountain bike that has 20-26 inch wheels and smaller frames that are lower to the ground. Obstacles are jumped or “hopped” over for showing off concentration and balance.

Single speed is a unique form of mountain biking where only one gear is used. This is similar to a fixed gear form of biking.

Filed Under: Adventure, Safety Tips, Sports Tagged With: Cycling, Mountain biking, Sports

Snow Skiing

Snow skiing is a popular extreme sport that allows participants to enjoy the beauty of a snow covered mountain while engaging in exercise. Whether you’re a novice or an expert, there are a few basic fundamentals of the sport to know before embarking on a snow skiing adventure.

Most ski resorts have classes for any skill level. Not only can you find out what type of trails are offered but most ski resorts also rent the necessary equipment such as boots, poles and skis. Some even have retail stores where you can find the latest snow skiing clothing and gear to keep you safe and warm. In fact, as a beginner there is no reason to spend an exorbitant amount of money when you can simply rent your equipment. This is the best way to find out if you have a desire to continue learning the sport of snow skiing.

Whether you plan to rent your equipment or purchase it, there are certain needs that have to be met as far as your clothing. If you live in a cold climate, chances are you may already own quite a few, if not all of the items you’ll need. Consider taking waterproof clothing such as pants and tops and bring warm clothing such as a sweater and cap. Extras like gloves and ear muffs will be a welcome addition when hitting the slopes. Sunglasses are a necessary item because the sun’s glare off of the white snow can cause vision problems, not to mention the strain on your eyes.

There are quite a few basics to learn when snow skiing for the first time. These important tools can help ensure a safer time on the slopes. Knowing how to stop, control speeds and turning are the foundation to safety which having fun.

While private lessons are available at most resorts, many places will offer a group rate and these can be much less costly than a one on one training session.

Filed Under: Safety Tips, Sports Tagged With: Clothing, Skiing, Snow, Sport

White ater Rafting

: Image via Wikipedia

For those that has a love for extreme sports, outdoor fun and the water, white water rafting is the perfect combination. Since the 1970′s, white water rafting has been a popular activity where users utilize an inflatable raft to travel along rivers and other water areas with rapids. Done on what is called white water, the rough waters both thrill and excite rafters of all ages. There are six grades of white water rafting levels from a level one with easy to navigate waters to a grade six, which is where the rapids extremely rough and have large rocks and objects making them hard to navigate.

While white water rafting can be dangerous at times, there are levels for a perfect fit for the novice and expert alike. Guides are also available to ensure that the rafters get to their destination safely while having the time of their lives. Safety gear is fitted in advance so white water rafters are ready to tackle their adventure.

One of the benefits of white water rafting is the gorgeous views and scenery. The places that are traveled are for the most part, natural habitats with not much intervention from mankind.

While some consider white water rafting a usual activity or hobby, others find it to be the perfect thing to experience while on vacation. Areas with whitewater rapids usually have package deals that allow the vacationer to experience this unique opportunity. There will be regulations that must be followed as well as rules and safety advisories but they are there for the whitewater rafter to be able to enjoy their trip safely.

The cost of white water rafting varies but typically the highest cost is the travel arrangements to be able to take part in this outdoor activity. Those that live close enough can experience whitewater rafting without much damage to their bank account.

Filed Under: Adventure, Extreme Sports, Safety Tips Tagged With: Rafting, River, Water, Whitewater