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The 7 Best Waterfall Hikes in America

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Havasu Falls


Summer is rapidly approaching and it’s time to hit the trails. Nothing is better on a hot summer day than a hike that ends with views of a stunning waterfall. Bonus points if it’s got a swimming hole to cool off in at the end. With so many options out there, we thought we’d save you a little work. Here, we’ve rounded up some of the best waterfall hikes the states have to offer. We hope you’re able to hit them all.

 

 

Havasu Falls Unsplash/Jan Kronies

1. Havasu Falls

Grand Canyon, Arizona

One of the most stunning and highly sought after waterfalls in the world, Havasu Falls requires some planning and legwork to get to. Situated on the Havasupai Indian Reservation, you must obtain a permit months in advance, as well as a reservation to stay at the campground or the Lodge in order to visit the falls. From the trailhead at Hualapai Hilltop, it’s approximately 10 miles to the falls with roughly 1,800 feet of elevation change in the first two miles. But once you arrive at the blue-green falls set against a red rock backdrop, it will be well worth the effort.

*Note: Currently Havasu Falls is closed until February 2022 due to COVID-19, but check the site in case that changes

Vernal Fall
Vernal Fall Unsplash/Cam Adams

2. Vernal Fall

Yosemite National Park, California

No waterfall list is complete without one of Yosemite’s iconic falls. Located in eastern Yosemite Valley, the hike to Vernal Fall is short yet scenic. Round trip, the hike to the footbridge is only 1.6 miles and the top of the falls accessed via the Mist Trail is 2.4 miles. Both offer up close and stunning views of the falls, and the short trek makes it ideal for families. If you’re feeling adventurous, continue up the Mist Trail a few more miles for views of Nevada Falls. This hike is extremely popular, so you’ll want to start early if you wish to avoid the crowds.

Rainbow Falls
Rainbow Falls Unsplash/Chloe Leis

3. Rainbow Falls

Hilo, Hawaii

When it comes to waterfall hikes, Hawaii is in no short supply. Fittingly, Rainbow Falls is located off Rainbow Drive, and the falls can be easily viewed from the parking area. They tower over a lava cave, which according to legend, is home to Hina, the Hawaiian goddess of the moon. If you visit the falls early in the morning, you’ll likely see a rainbow (or two). Should you wish to get in an actual hike, venture to the top of the falls for a new perspective and continue upstream to view a second set of falls: Pe’epe’e Falls.

Lower Oneonta Falls
Lower Oneonta Falls evenfh

4. Lower Oneonta Falls

Oneonta Gorge, Oregon

Oregon is home to a number of breathtaking waterfalls, and Lower Oneonta Falls is definitely a chart topper. The hike to the falls is less than a mile round-trip, but requires scrambling over rocks, logs, and swimming, depending on the water level. The water can be ice-cold, so use caution and plan your trip during the warmer summer months. Once you reach the falls, you’ll be rewarded with views of the 100-foot falls streaming down volcanic rock coated in moss and ferns. 

*Check the site for closures due to forest fires

Amicalola Falls
Amicalola Falls JayL

5. Amicalola Falls

Dawsonville, Georgia

Located in the Chattahoochee National Forest, the hike to Amicalola Falls is one of the most popular in the state. An engaging hike, the 2.1-mile round trip adventure involves a series of bridges and stairs. It offers stunning views of the 730-foot falls and surrounding trees. If you wish to explore further, the national forest is home to a number of longer trails, with incredible views of the surrounding mountains. The hike is a busy one, so be sure to arrive early if you wish to catch a glimpse of Georgia’s tallest falls sans crowds.

IK Photography

6. Cumberland Falls

Cumberland Falls State Resort Park, Kentucky

Southeastern Kentucky’s Cumberland Falls is often referred to as the Niagara of the South due to its impressive display. Cumberland Falls State Resort Park is home to 17 miles of hiking trails, but the falls are located just a short stroll from the parking area. As its nickname suggests, the falls are expansive, coming in at 125-feet wide and seven-stories tall. One of the most unique features of the falls is the occasional moonbow, or lunar rainbow that can be spotted on a full moon during clear nights.

Bridal Veil Falls
Bridal Veil Falls Jeremy Janus

7. Bridal Veil Falls

Telluride, Colorado

The tallest free-falling falls in all of Colorado, Bridal Veil Falls attracts visitors from all corners of the globe. Beginning from the parking area just past the Pandora Mill, the four-mile round-trip trail follows a series of switchbacks. You’ll get views of the historic power plant and Telluride valley before eventually reaching the falls. After navigating the short-but-steep trail, you’ll be treated with views of the 365-foot falls cascading into a box canyon.

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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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