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The Best Waterways in America for River Adventures

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The Best Waterways in America for River Adventures


North America’s largest waterways are an overlooked asset. Launch your own low-stress, high-yield river adventures at these locations. Pack this durable paddling, kayaking, and rafting gear, then go with the flow.

 

 

 

1. Lower Mississippi River

The Big Muddy has received more recognition as a canoe and kayak destination in recent yearsbut it remains underutilized by paddlers. That’s a shame, because the lower Mississippi River offers countless options for surprisingly wild overnight trips. Launch from Memphis and plan on a five-day, 98-mile float to Clarksdale, MS. The route features a blend of river towns and hidden backwaters, wooded islands and side channels, with camping available on gravel- and sandbars. Pick up rental canoes, arrange a vehicle shuttle, sign up for a guided trip and receive plenty of Mississippi River beta from Quapaw Canoe Company.

2. Columbia River’s Hanford Reach, Washington

If you can get over its checkered history as a nuclear waste burial site from the Cold War, a 51-mile section of the Columbia River in Washington’s Tri-City area is a great off-the-radar float tripfor canoeists or kayakers. The 195,000-acre Hanford Reach National Monument protects the final remaining non-tidal, free-flowing stretch of the Columbia in the US. Wildlife abounds between Priest Rapids Dam and Richland: elk, coyotes, bald eagles and pelicans, along with vibrant stocks of bass, sturgeon and salmon. Camping in the national monument is outlawed but you can pitch a tent on state land near the Ringold Fish Hatchery for an overnight trip. Check out Northwest Paddleboarding in Richland, WA, for outfitting.

3. Suwannee River Wilderness State Trail, Florida

Whitewater in Florida? You’ll find easy rapids and much, much more on this designated water trail spanning over 200 miles across the Florida Panhandle from Georgia to the Gulf of Mexico. The Suwannee River takes its source in the vast Okefenokee Swamp, flowing crystal clear over limestone shelves with deep blue springs, abundant wildlife and free camping on sand beaches. Plan a four- to five-day, 72-mile canoe or kayak trip on the upper river from Fargo to Live Oak. You can paddle the river year-round. Suwannee Canoe Outpost in Live Oak offers rentals, shuttles and logistical support.

4. Upper Missouri River Breaks, Montana

The endless grasslands of Great Plains blend into badlands spires and deep coulees in the Upper Missouri River Breaks National Monument in central Montana, south of Havre. Lewis and Clark history comes alive on the 149-mile stretch of designated Wild and Scenic River, with painted sandstone cliffs and knife-edged box canyons. Set aside four days to paddle the 65-mile White Cliffs section between Coal Banks and Judith landings, east of US 87. You’ll find wilderness campsites virtually unchanged since they were described by the Corps of Discovery and plenty of silence: Motorized vessels are not permitted in the summer months. It’s easy to set your own vehicle shuttle or rely on the services of Missouri River Outfitters in Fort Benton. The company also offers guided trips and canoe rentals.

5. Hudson River Greenway Water Trail, New York

There are multiple options for overnight trips on New York State’s Hudson River. Launch from Henry Hudson Park, just south of Albany, for a 30-mile float trip to Germantown. This section of river features a gentle current and abundant bald eagles, with overnight camping available at Grays Point in Hudson River Islands State Park. Steiner’s Sports offers sales and outfitting services in Valatie and Glenmont, NY, servicing this section of the Hudson River.

 

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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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