Beginners Guide to Navigation
Navigation is an huge subject and you could spend hours and hours reading up on it, as there are many books available on the subject. I would thoroughly recommend getting a good book on the subject and using that to learn from. Your life could easily depend on your navigation skills.
Navigation is important in everything to do with the outdoors, from driving the car to where you want to go, (yes I have ended up going the wrong way down the M6) to micro navigation in white out conditions where your life depends on exactly how well you are reading the compass and counting your steps.
Here are some of the basics that you would need to know.
Maps
Maps come in a variety of shapes and sizes. The important thing to look out for is the scales on the map. Obviously, you need to have the right map for the area you are planning on going walking!
Ordnance Survey are the main map producers in this country and perhaps make some of the best maps in the world. OS make two different ranges of map that are suitable for walking. These are the Explorer Maps and Landranger Maps. These maps cover the whole of the British Isles on a grid based system. This can be viewed on the OS Maps website so that you can see exactly what map (s) you need before you order them.
Ordnance Survey Explorer Maps are orange in colour and include the Outdoor Leisure range as well. (Orange with a yellow flash). These maps are 1:25000 (4cm to 1km; 2.5 inches to 1 mile) scale and show a lot of detail. Some people would argue that it is too much detail and can confuse navigation at times.
Ordnance Survey Landranger Maps are pink in colour and are based on a 1:50000 (2cm to 1 km; 1.25 inch to 1 mile) scale. Because of this they cover a much larger area, useful if you are doing a long walk such as the Coast to Coast or the route you are doing is on the corners of two or three Explorer maps.
The other big map producer is Harvey. Harvey Maps are based on the more popular areas of the UK and can have long distance walking routes and national trails all on one map, for example the South Downs Way. Harvey maps will also give information on where you get food, drink and accommodation. The maps also give more local interest information and are printed on a waterproof paper. The scales are generally 1:25000, the Harvey Superwalker Maps and 1:400000, Harvey Walker Maps.
Using a map
Maps are great, and will show you where you are and where you need to be as well as all the other topographical information you will need to enjoy your walking and travelling. Primarily you will need to know how to take grid references on a map to pin point your position and the position of where you are heading to.
All maps are covered in a series of gridlines that can then be equally devided into smaller squares (to do this you can use the markings on your compass or a roamer scale) These gridlines are refered to as Eastings and Northings. Eastings going horizontal on your map and Northings going vertical on your map. When reading the numbers on these gridlines to get a grid reference, think of this as along the hall, then up the stairs.
Compasses
A compass is essential when walking in the outdoors and ideally should be used with your maps. Learning to use a compass properly can be a life saver if you are out and the weather turns bad. Silva are one of the top compass manufacturers in the world, which is why I have chosen to stock them on this web site. Their ranges covers everything from a basic beginners compass to complex navigation systems.
Choosing a compass
For most people the ideal compass would be the Silva Ranger 3. If you want something with a longer base plate for taking better bearings, as well as a magnifying glass and orienteering markers, then the Silva Expedition 4 would be the ideal choice.
As compasses work with a balanced magnetised needle, they designed to be working for specific regions. The Voyager series are for global use and have a multi region balanced needle.
Using a compass
To take a bearing on a map (a bearing will show you the direction you need to travel) follow the Silva 1-2-3 instructions as detailed below. For further information please look at http://www.silva.se/outdoor/index.htm
Taking a bearing from the map
Use the SILVA 1-2-3 SYSTEM as follows
1. Place the compass on the map with the edge of the compass along the desired line of travel.
2. Rotate the compass housing until N on the dial points North on the map. Check that the compass housing red/black north/south lines are parallel with the maps meridians.
3. Hold the compass in your hand and turn yourself until the red end of the compass needle (North) coincides with the red arrow in the bottom of the compass housing. The front of the compass with the direction of travel arrow is now pointing towards your destination.
Route cards
Route cards are generally used for navigation with young groups of people such as the those doing a DofE Award (Duke of Edinburghs Award) expedition and Scout Expeditions. Route cards will show where you are going, directions, bearings, time, distance travelled and basically provide you with a detailed plan of your route. This will be extremy useful whilst out navigating, helping to reduce the chances of getting lost. Route cards are also important to leave with someone at the base camp in case you or the group get into distress. The route card will then provide information that will help you be found and rescued.
I hope you found it useful. Contact me if have any other questions.
Gareth Sear Walk and Travel Ltd
Are you having trouble building muscle?
Have you been going to the gym regularly for months and haven't been able to put on any serious poundage? If you answered yes to any of these questions, it's time to take a step back and make some plans. Building muscle is not rocket science. There are four key factors that will mean the difference between building muscle and staying skinny. You have to ask yourself these four questions.
Is my diet optimized for building muscle?
It's time to get out of the "3 meals per day" mentality. If you want to gain (or lose) weight you need to feed your body whole foods, six times per day. This means splitting your large meals up and eating about once every three hours. Not only is this good for your metabolism, but your body will use the foods instead of storing them as fat.
Your six meals per day should consist of mainly complex carbohydrates and protein. You should aim for at least thirty grams of protein per meal. High protein foods include lean meat, chicken, fish, egg whites, cheese and milk products. Complex carbohydrates are found in brown rice, brown bread and potatoes. Stay away from foods high in salt and sugar
Should I be using supplements, and when should I be taking them?
If you can afford supplements you should be using them. The basic three you should be considering are protein, carbs and creatine. Whey protein supplements are the fastest known way to deliver quality protein to your muscles. This makes shakes particularly effective after your workouts, when your body is craving protein for muscle re-growth.
There are three key times that supplements should be taken. First thing in the morning, after your workout and before bed. If your diet is up to scratch you shouldn't need supplements at any other time. Don't use supplements to replace meals. Supplements are supplements, not meal replacements.
Am I training hard and not smart?
The biggest mistake the new lifters make is thinking that the more they workout the bigger they'll get. This couldn't be further from the truth! Two basic rules you must remember when it comes to weight training. First, quality is better than quantity. Second, compound exercises are the kings of building muscle.
Compound exercises require at least two joint movements. Big compound exercises are the squat, bench press, wide grip pull up and seated row. These movements recruit many more muscles fibers to use to move the weight. This means more muscle groups are worked, the exercise is more challenging and the potential for growth is much greater.
Generally you should be doing three compound exercises for one isolation exercise. For example your back/biceps workout might consist of wide grip pull ups, seated row, bent over row and standing bicep curl. You might think this is not enough work for your biceps? Wrong. Your biceps are worked heavily in all over these exercises; the bicep curl just finishes them off.
The length of any training session should not exceed one hour. And you only need to train one muscle group once per week. This means a split routine should only need to be three days per week. In fact, most professional bodybuilders only train four times per week. Remember, it's quality not quantity.
Do I get enough rest and recovery time?
When you workout you're not building your muscles, you're breaking them down. The reason why you looked "pumped up" when you're in the gym is because your muscle tissue is swollen and damaged. Your muscles actually grow when you are resting. So in simple terms, no rest equals no muscle growth.
So take it easy when you're not working out. Ease up on the cardio. And make sure you get plenty of sleep. Sleep is the body's number one time for building muscle. This is also why it's important to eat before bed, so your body has the fuel to repair muscle in your sleep.
Simple isn't it?
So you can see that despite what you read in magazines or on the web about building muscle, it's surprisingly simple. If you get the four aspects I have mentioned in this article right, you will build muscle. If you've got any questions, I'm available on the forum on my site. See links in my bio.
This article was written by Darren Macleod, writer for Muscle&Strength, the Muscle Building Megasite. Also check out the muscle building workouts section on Muscle&Strength.
6 Easy Ways to Jumpstart Your Energy in the Afternoon
It's 11:00 in the morning and your energy is waning. Minutes
seem to tick by like hours and your mind feels foggy. You've
still got six more hours to look alert and act productive, so how
do you cope with the afternoon blahs? Follow these six tips!
1. If you have a job that involves sitting at a desk all day or
staring at a computer screen, take five minutes to stand up or
lean back, close your eyes and stretch, especially in your
shoulder and leg areas. Being seated all the time can make your
whole body feel stiff and sleepy. A good stretch session helps
limber up your body and gets the blood flowing again.
2. Avoid the tempting lure of caffeine or sugar-laden foods such
as coffee, tea or chocolate. Caffeine may perk up your energy
levels temporarily, but it also has a bad habit of leaving you
sluggish after the effect has worn off. Instead, choose whole
grain foods, fruits and vegetables to give your body the fuel it
really wants! Eating healthier will boost your mood, elevate
your alertness and make you feel better all day long.
3. Along with healthier foods, take a quick 10-15 minute walk
during your lunch break. Just a few minutes will give you a
burst of energy that refreshes you and makes you feel more alert
– while burning off your lunch calories in the process!
4. Sometimes, afternoon slumps can be your body's way of telling
you that it needs something. You may be feeling tired if your
blood sugar is low (which happens especially after the effect of
those caffeine and high sugar foods has worn off!). Packing a
low calorie snack like graham crackers, granola, fruit or
vegetable slices can give your body a boost and keep you from
feeling hungry in the late afternoon and caving in to the urge to
devour the entire contents of the vending machine after work!
5. Drowsiness is often a sign that you're not getting enough
water. Drinking more water throughout the day not only helps keep
you awake, but also keeps you from feeling those hunger pangs
that inevitably creep up in mid-morning. Taking a large sports
bottle that you can drink from throughout the day is a great way
to get your recommended eight glasses a day as well!
6. If afternoon fatigue is a recurring problem, it may be a side
effect of medications you are taking. Allergy pills are well
known culprits, as are some blood pressure and anxiety/depression
medicines. Don't try to circumvent these effects with caffeine,
otherwise you'll overload your body with stimulants while it's
already trying to deal with drowsiness, and you'll feel mentally
and physically exhausted. Instead, try a short 15-20 minute
catnap. You'll be surprised how refresh you'll feel when you
wake up! (Don't try this at work though – I know it's tempting!)
If you follow these tips on a regular basis, you'll not only make
it through the afternoon blahs, but you'll also feel better
physically and mentally, sleep better at night, and wake up
rejuvenated and re-energized the next morning. Make it a GREAT
day!
Sincerely,
-Baba Jani
Editor, Healthier Success Tips
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