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These 5 Simple Surfing Steps Will Help You Ride Your First Wave

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From the beach or your TV tuned into the Olympics, you’ve no doubt watched surfers riding waves and thought, “Now that would be fun.” But actually doing it—getting to the best surf destinations and up on a board is a whole other intimidating matter. How do you time the waves just right? How do you know when it’s your turn to catch one that’s rolling in? Plus, what gear do you need to get started? These are just a few of the pressing questions beginners have when venturing out into the waves with a surfboard. Our five-step, expert-led primer on how to surf is just what newbies (or rippers of all levels) need to get started or take it to the next level.

The beauty of surfing is that no two days on the water are the same. Wind, swells, and tide can all affect surf conditions, so you can be a continual student. If you’re breaking into the sport, or it’s been ages since you’ve caught a wave, it’s a great idea to sign up for a surf lesson. 

With wave pools becoming a major trend across the U.S., a quick search will lead to surfing programs that may be closer than you think, even if you’re not an easy commute to Malibu or Cocoa Beach. Whether you’re at the shore or a surf facility, a solid instructor can help you learn how to time the waves and even push you into your first one, so you can feel the thrill and build some momentum. After you gain some confidence, going out with friends or more experienced surfers will help you level up.

Related: 10 Best Wave Pools Worldwide for Stellar Surfing on Demand

Be patient. It can take at least two or three lessons before you pop up and ride your first wave—and several more before you’re ready to get out on the water on your own, says Stephen “Cruz” Morales, founder of Encinatas, CA-based Buenas Olas Surf School.

To break down how to get started surfing, we gathered tips from experts in the sport, including pro surfer and filmmaker Hunter Jones (see video above). Also weighing in is Jono Halstead, a lead surf instructor at Everyday California, a San Diego, CA-based Ocean Adventure Company.

From the ground rules of surf etiquette to catching your first wave, here’s how to get started surfing.

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“Talk yourself through your waves,” says pro surfer Hunter Jones. “Sometimes the excitement of riding the wave can take over and distract you from utilizing a wave to its full potential. From the point that you stand up to the end of the ride, literally tell yourself what to do.”

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Step 1: Learn Ocean Safety and Surf Etiquette

When you’re new to the sport, research beginner-friendly surf spots online, advises Halstead. The Surfline app provides helpful insights about the friendliness of areas and appropriate skill levels required for various breaks. “Beginner-friendly spots typically have a welcoming vibe, and the surfers in the water are often willing to help teach you the ropes,” he says.

Learn about rip currents, tides, and check the surf forecast before heading out in the water, he adds. You can also call or pop into a local surf shop to get the scoop. You might need to postpone if there’s been a heavy rainstorm, because urban runoff can increase water pollution.

Those who are new to the sport should watch the water before paddling out to make sure they’re comfortable with specific types of breaks and waves sizes. Morales recommends one- to three-foot waves for beginners.

When you do get in the water, do the “stingray shuffle” to avoid stepping on the underwater creatures and getting stung, Morales says, who has also traveled as a private surf guide to help clients explore other countries.

Before you join a surf lineup (the queue of surfers waiting to catch waves), master the art of controlling your board. “If you’re not confident in your ability to manage your board in the water, practice paddling and maneuvering in a calm, empty spot of the water first to avoid being a hazard to others,” Halstead says.

Once you’re in the surf lineup, give way to more advanced surfers. If it’s your turn to catch a wave, they’ll often encourage you to go for it. “It’s often helpful to introduce yourself and mention you’re new to the sport,” Halstead says.

A golden rule: “It’s one surfer per wave,” Jones explains. The right of way is given to the person who’s closest to where the wave is breaking. “Snaking” is when you cut ahead of someone, and you won’t make any new friends by doing this.

When you’re out on the water, stay oriented with the shore by identifying a lineup marker on land, Jones advises: “A house, a palm tree, a lifeguard stand—so you can paddle back out and know you’re in the right spot to catch the best waves coming in.

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Step 2: Master the Language of Surfing

The more time you spend in the water and around other surfers, the more lingo you’ll pick up. Here’s a handful of terms your instructor might introduce you to during your first surf lesson, and worth knowing before you catch your first wave.

Regular vs. Goofy Foot

Regular foot surfers ride with their left foot forward, while goofy foot surfers ride with their right foot forward.

Surfboard Parts

Get to know the anatomy of your surfboard. 

  • Fins are attached on the bottom of your board and help control and steer the board. 
  • The nose is the board’s front tip and the tail is the back part of your board—which come in different shapes that can factor into speed and control. 
  • A leash attaches to the surfboard deck near the tail and your ankle, preventing you from losing your board during a wipeout. 
  • Surfboard rails are the edges of the board, running from the nose to the fin, affecting things like turning, stability, and speed.

Types of Boards

  1. Foamies (soft-top boards) and longboards are great for beginners because they’re wider, longer, and more stable, notes Jones. They’re the ones to grab for smooth rides and to perfect your pop-ups. 
  2. Shortboards maneuver better and are built for speed and tricks, but require more advanced skills .

Ocean Terms

Impact zone is where a wave first breaks. Whitewash is the broken white water of a wave that’s moving towards the shore—and great for beginners to learn on.

Your first surfing lesson will not look like this. Instructors for beginners will be demoing how to paddle and pop up while on shore. 

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Step 3: Master Basic Surfing Moves

If you take a lesson, your instructor will likely show you how to paddle and pop up while you’re on the shore. Ahead, Morales shares his steps for both basic maneuvers. Note: you’ll spend more time paddling than riding waves—especially in the beginning—so part one here is a key skill to master.

Paddling Instructions

  1. Lie on the board with your toes to the tail.
  2. Keep your feet together at all times.
  3. Keep your torso, hips, and legs centered on the board.
  4. Slightly cup your hand while keeping all fingers close together.
  5. Spear the water’s edge while pushing and reaching forward.
  6. Pull your cupped hand back parallel to the rail of your board until your hand reaches your shoulder, creating a sharp-bent elbow (chicken wing)—all while keeping your hand no deeper than half of your forearm’s depth under the surface.
  7. Start to push backwards toward the tail and downward until your full arm reach has been extended back.
  8. Flick your hand downward, trying to leave the water you cupped behind you. Make sure you don’t flick the water out of the water surface, but rather keep this movement underwater.

Pop-Up Instructions

  1. Lie on the center of your board with your toes to the tail with your feet together.
  2. Arch your back with your head up, looking forward.
  3. Put your hands flat on the top deck of the board with the knuckle of your thumb touching the edge of your armpits. You don’t want to hold the rails.
  4. Do a pushup and use your back foot to plant down above the fin plugs on the tail of your foam board.
  5. In the same motion, lift your front foot and place it in between your two hands, bringing up your knee to your chest. Ultimately you want to be standing with your toes and chest facing the rail, while looking up and forward toward the direction of the nose. Note: Steps 4 and 5 happen at the same time, creating the actual pop-up.
  6. Stabilize yourself. Check if your feet are aligned with the center of the board, then bend your knees, but keep your back straight for better control and balance.
  7. Wherever you look is where you’re going. Start by looking forward, not down. Once you’re more comfortable, looking to the left or right will make you start to turn.

Riding whitewash—the softer foam pushing you toward shore—is a less technical and more forgiving rite of passage before eventually meeting the barrel. 

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Step 4: Catch Your First Wave

You’ve graduated from surfing lessons and are ready to catch your first wave on your own. It’s time to start putting everything together.

Gain confidence by catching whitewash, which is the wave that’s already broken—basically the foam that will catapult you toward shore, Jones says. It’s softer, less technical, and allows for more repetition.

When you’re ready to go out farther, start by watching the water. “Observe the waves and other surfers to understand the rhythm of the ocean,” Halstead says. While you’re doing this, you can stretch and apply wax to your board for better grip.

Then, it’s showtime: Paddle out to the lineup, where the waves start to break. Face your board toward the shore when you see a wave approaching. When it’s your turn, paddle to match the speed of the oncoming wave. Arch into a “cobra position” to prepare for the pop-up. Quickly pop to your feet, with your dominant foot naturally landing at the back of the board.

Keep your hands up for balance and look in the direction you want to go. Pro tip: “Once you’re out in the water, identify a lineup marker like a house, palm tree, or lifeguard tower that’s on land,” Jones says. “Once you catch a wave, you can just paddle right back out and be like, ‘Okay, I’m in the right spot to catch the best waves that are coming in.’ ”

Choose your board according to your level and the surfing conditions, says Jones, pictured here in Iceland. “Once you’ve mastered the longboard, you can jump onto something shorter and more maneuverable.” 

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Step 5: Hone Your Technique

Looking to level up from beginner to intermediate? “Get comfortable on a longboard before you switch to a shorter board,” advises Jones. “Eventually, you can start bringing a couple boards down to the beach with you to assess the conditions and choose the right one to ride.”

After you’re well-versed in catching waves, you can start experimenting with turns, Halstead adds. “Point your hands and turn your head to guide your turns.” You can also start riding the top third of the wave to gain better control.

The best tip of all for getting better?

“Clock as much time as you can in the water,” Jones says. “Get out with friends who surf and who know more than you, or an actual trainer, and it’ll help build your skills.”

Best Surf Gear to Get Started

Odysea Log, 9 ft

Catch Surf’s Odysea line of soft-top surfboards provides superior performance and stability. Go with the longer 9-footer for a more forgiving experience when you’re just starting out. 

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A big board is best for beginners. Odysea Log from Laguna, CA-based Catch Surf is equipped with sturdy rails and a slightly more defined rocker (curvature at the bottom of the board) for superior soft-top performance, Morales says. It’s also a great pick to help prevent nosediving in the waves due to excess weight in the front of the board—probably the biggest frustration for newbie surfers. The 8-foot model works well for most beginners, but for a little more stability, go with the Odysea 9-foot Log, designed by California surfers for riders of all levels. 

$450 at Catch Surf

XCEL Comp 4/3mm Full Wetsuit

The warmth and comfort of a reliable wetsuit is crucial out there. EXCEL’s Comp 4/3 mm provides solid insulation along with good stretch and lightness. 

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If the water is under 70 degrees, you’ll want a wetsuit to keep the cold from spoiling the fun. XCEL Comp wetsuits are prized among top surfers for their durability and comfort to keep you warm for the entire season. XCEL’s Comp 4/3mm full wetsuit is the brand’s lightest and stretchiest, reinforced with a Thermolite IR core and critically taped seams. Consult local surf shops to get recommendations on suitable wetsuit thickness for the area you’re in, suggests Morales. Remember, when trying on a wetsuit, it’s supposed to fit tight to provide adequate insulation from cold water. Also, to get the most life out of your wetsuit, always thoroughly rinse it afterwards with clean, fresh water. After, hang it in a shaded area, turning it inside out to let each side completely dry. “This will not only eliminate sand and salt, but most importantly prevent bacterial or fungal growth,” Morales says. 

$275 at xcel

Creatures of Leisure Icon 9 Leash

Hold onto your ride with a strong leash that’s the right size for your board. Creatures of Leisure’s 9-foot leash is a sturdy fit for a 9-foot surfboard. 

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Almost any brand of leash will be good enough for a starter. Oftentimes, surf shops carry their own line, so why not help support a small local business by purchasing one of theirs? Morales’ go-to leash from Creatures of Leisure is straightforward and designed for small to medium waves. Make sure to match your leash according to board length. A 9-foot leash, for example, goes with a 9-foot board.

$37 at Creatures of Leisure

Everyday California Reef-Safe Continuous Spray Sunscreen

Everyday California non-aerosol sunscreen protects your skin from the rays and fragile ocean ecosystems from harmful chemicals.   

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Protect your skin—and the underwater creatures sharing your fragile playground—with a reliable (and responsible) sunscreen. Halstead recommends the mineral, reef-safe sunscreen from Everyday California. This water-resistant product sprays on with a non-aerosol mist and is formulated with ingredients that are safe for endangered coral reefs.

$15 at amazon

Sticky Bumps’ Custom 6-Pack Surf Wax

Prevent slippage in all surfing scenarios with Sticky Bumps’ custom 6-pack of surf wax, providing appropriate waxes for a range of surfing conditions. 

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Surf wax is a must for every beginner because it provides traction and grip to help you stay planted on your board. Surfers tend to gravitate toward their favorite type of surf wax. Jones’ favorites are from Sticky Bumps, which cater to a range of surfing conditions and work well when surfing waves that require walking on slippery rocks. “I always wax the top of my feet,” he advises. “While in the water, you can rub one foot on top of the other, creating extra grip and removing any dirt or dust from your feet.” 

Pro tip: Know the water temp or conditions where you’re surfing, because surf wax has varying levels of stickiness to correlate with different temperatures. Sticky Bumps’ custom 6-pack lets you mix and match accordingly. 

$18 at sticky bumps





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Mpox Vaccine Rollout to Begin in Nigeria, DRC

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[YAOUNDE] Nigeria is to begin the immediate rollout of 5,000 doses of mpox vaccines while the Democratic Republic of Congo (DRC) eyes its first shipment of 65,000 doses, as Africa steps up measures to control the multi-country outbreak.

The vaccine, administered in two doses, will go first to people at high-risk, including health workers and those living in areas with high infection rates, according to Nigeria’s National Primary Healthcare Development Agency.

Matshidiso Moeti, WHO regional director for Africa, said the delivery of 10,000 doses to Nigeria by USAID this week signified “a clear demonstration of international solidarity in the face of global public health emergencies”.

“The emergence of the new, more virulent variant (Clade Ib) and the increase in human-to-human transmission, with new routes such as sexual transmission, remains a cause for concern.”

Flaubert Mba, Centre for Research on Emerging and Re-Emerging Diseases

Nigeria became the first African country to receive the vaccine after confirming 40 cases of the disease, whose symptoms include fever, swollen lymph nodes and a rash leading to blisters.

The DRC, the country worst affected, is expecting to receive 65,000 doses of the vaccine on 1 September, announced Jean Kaseya, director-general of the African Centres for Disease Control and Prevention (Africa CDC), during an online press conference on Wednesday (28 August).

A health worker examines skin lesions that are characteristic of mpox on the back of a young child at the mpox treatment centre at the Nyiragongo General Referral Hospital, north of Goma in the DRC on 14 August 2024. Credit: Guerchom Ndebo / WHO

He said 50,000 doses would be sent by the US while 15,000 will be provided by Gavi, the Vaccine Alliance.

Kaseya said the JYNNEOS vaccine, made by Danish pharmaceutical company Bavarian Nordic, was one of the surest ways of stopping the mpox epidemic, alongside epidemiological surveillance and screening.

He stressed the vaccine was the same one used in the US and Europe to stem an outbreak of mpox – formerly known as monkeypox – in 2022.

“It has been given to millions of Americans and Europeans, which has made it possible to stop [that] epidemic,” he told the press conference.

Residents of Weta village in Maniema province, eastern DRC read information about how to avoid mpox, provided by health officials. Credit: Eugene Kabambi / WHO

In July, the emerging infectious diseases foundation CEPI announced trials in the DRC to see if vaccinating people already exposed to mpox stops them getting sick and spreading it.

Kaseya said Africa CDC would be sending 72 epidemiologists to affected areas in September to collect more data on case numbers, citing problems with the reliability of current data.

“These epidemiologists, in addition to the support they will be giving to the teams in the field, will also be focusing on the quality of the data, so that we can have data that will enable us to make good decisions,” he said.

“In the coming weeks, we will begin to provide what we believe to be quality data thanks to this support.”

Bushagara camp for displaced people in North Kivu, DRC. Identification of mpox cases in camps around Goma is concerning because the high population density can result in further spread. Credit: Guerchom Ndebo / WHO

Response plans

For the first time since its creation, Africa CDC declared on 13 August that the new mpox epidemic constituted a public health emergency of continental security (PHECS) in Africa. The next day, the WHO declared it a public health emergency of international concern (PHEIC).

Nicaise Ndembi, Kaseya’s scientific advisor and mpox response coordinator for the African Union and Africa CDC, told SciDev.Net: “This declaration marks an important moment in the history of public health in Africa and demonstrates the seriousness of the situation and the need for a unified, continent-wide response to this rapidly spreading disease.”

He stressed that it is now “urgent to take coordinated action at national, regional and international levels to stop the spread of mpox”.

Africa CDC is working to develop a “continental response plan”, which, according to Kaseya, should take into account the individual needs of each country. He said the plan will be presented to African heads of state for endorsement in the coming weeks.

The WHO has already launched a global strategic plan for mpox preparedness and response, which it says requires US$ 87.4 million over the next six months (September 2024-February 2025).

WHO director-general, Tedros Adhanom Ghebreyesus, speaking at the WHO Regional Committee for Africa in Brazzaville this week (26 August), stressed the need for more research and surveillance of the disease, as well as equitable access to vaccines.

WHO director-general Tedros Adhanom Ghebreyesus (centre) convenes the first meeting of the Emergency Committee to discuss the upsurge of mpox, on 14 August 2024. Credit: Lindsay Mackenzie / WHO

“I am certain that with the leadership of the affected countries and the support of the WHO, partners such as CDC Africa and others, we will be able to bring this epidemic under control quickly, as we have been able to do with other epidemics in recent years,” he said.

New variants

According to the latest WHO epidemiological data, 14 African countries have reported cases of mpox so far, with Gabon confirming its first case of the virus on 22 August.

The DRC remains the country hardest hit by the epidemic, with a total of 3,244 cases and 25 deaths recorded to date this year.

Burundi has recorded 231 cases, while a number of cases have also been confirmed in Central African Republic (45); Côte d’Ivoire (28); South Africa (24), and Congo (23).

There are two main types of the virus, Clade I and Clade II. Clade I, endemic to Central Africa, causes more severe illness and disease. The less severe Clade II strain caused the global outbreak in 2022 and is the type being seen in Nigeria.

People with #mpox may experience all or only a few symptoms. Mpox illness typically lasts 2-4 weeks. Source: CDC

However, a novel, sexually transmitted strain of the virus, identified as Clade Ib, has started spreading across the DRC and neighbouring countries, causing alarm.

Flaubert Mba, wildlife specialist and One Heath focal point at the Centre for Research on Emerging and Re-emerging Diseases, told SciDev.Net: “The emergence of the new, more virulent variant (Clade Ib) and the increase in human-to-human transmission, with new routes such as sexual transmission, remains a cause for concern.”

In addition to vaccination and the recommended hygiene measures, he believes that African countries need to focus on epidemiological surveillance, particularly in areas where wildlife and people interact.

“Mpox is a re-emergent zoonosis, meaning that it is transmitted from animals to humans and vice versa,” he explained.

“Particular emphasis needs to be placed on at-risk areas associated with risk mapping and areas where there have been outbreaks in the past.”

This piece was produced by SciDev.Net’s Sub-Saharan Africa French desk and edited for brevity and clarity.





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World Suicide Prevention Day 2024: Changing the Narrative For Men and Their Families

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September 10, 2024 was World Suicide Prevention Day. According to the World Health Organization,

“Every year 726,000 people take their own life and there are many more people who make suicide attempts.”

When I was five years old my mid-life father took an overdose of sleeping pills after he had become increasingly depressed because he couldn’t support his family doing the work he loved. Fortunately, he survived, but our lives were never the same. I grew up wondering what happened to my father, when it would happen to me, and what I could do to prevent it happening to other families.

Although females, as well as males, can die by suicide, males at every age are at higher risk than are females. Yet rarely is suicide discussed as a health issue for boys and men.

World Suicide Prevention Day (WSPD) was established in 2003 by the International Association for Suicide Prevention in conjunction with the World Health Organization (WHO). On September 10th each year they focus attention on the issues, reduce stigma and raise awareness among organizations, governments, and the public, giving a singular message that suicides are preventable.

The triennial theme for World Suicide Prevention Day for 2024-2026 is “Changing the Narrative on Suicide” with the call to action “Start the Conversation”. This theme aims to raise awareness about the importance of reducing stigma and encouraging open conversations to prevent suicides. Changing the narrative on suicide is about transforming how we perceive this complex issue and shifting from a culture of silence and stigma to one of openness, understanding, and support.

The call to action encourages everyone to start the conversation on suicide and suicide prevention. Every conversation, no matter how small, contributes to a supportive and understanding society. By initiating these vital conversations, we can break down barriers, raise awareness, and create better cultures of support.

I have been writing a series of articles—”Homecoming: An Evolutionary Approach for Healing Depression and Preventing Suicide.” In Part 1, I shared statistics from the National Institute of Mental Health, comparing the suicide rates for males and females at various ages:

Even during our youth where suicide rates are relatively low, males are still more likely to die by suicide than are females. It is also clear to me as my wife and I move into our 80s, that males and females face many challenges as we age, but it is older males who more often end their lives by suicide with rates 8 to 17 times higher rates than for females.   

In Part 2, I discussed the evolutionary roots of male/female differences and quoted Dr. Roy Baumeister,  one of the world’s leading social scientists. Understanding his work can better help us understand a lot about why men are the way they are and specifically why men are the risk-taking gender.

In his groundbreaking book, Is There Anything Good About Men? How Cultures Flourish By Exploiting Men, he says,

“If evolutionary theory is right about anything, it’s right about reproduction. Nature will most favor traits that lead to success at reproducing. But for thousands of years, men and women have faced vastly different odds and problems in reproducing. On this basic task, women faced good odds of success, whereas men were born to face looming failure.”

Men not only take greater risks than women, but also are less resilient and more prone to feelings of failure when they don’t feel they can offer something of value to those they love.

In Part 3, I show that suicide is the most prevalent form of violence and is the cause of more death than either war or homicide. We don’t often think of suicide as a form of violence or depression as an underlying cause of violence, but they are intimately related. The World Health Organization (WHO) produced an in-depth analysis of violence and published the information under the title, “The World Report on Violence and Health.” The report is the result of 3 years of work, during which WHO drew on the knowledge of more than 160 experts from more than 70 countries.

            The report detailed estimated global-related deaths as follows:

These numbers vary in different years and rates of violent deaths also vary according by country and within each country with different groups. But clearly violence from suicide accounts for nearly as many deaths as war-related violence and homicides combined. All forms of violence are tragic and many have come to believe that violence is simply a part of human nature. But this is not true.

Violence of all kinds can be understood and prevented.

“Violence thrives in the absence of democracy, respect for human rights and good governance,”

said Nelson Mandela. We often talk about how a ‘culture of violence’ can take root. This is indeed true—as a South African who has lived through apartheid and is living through its aftermath, I have seen and experience it. No country, no city, no community is immune. But neither are we powerless against it.”

As we approach another presidential election in the United States, most everyone is aware of the threat to democracy we are facing and the conflicts that divide our country.

In Part 4, I offered guidance for all those who are ready to see the truth about the times in which we live and how we can live, love, and work, for good in the world.

For most of my professional life I believed that treating depression and preventing suicide involved helping individuals, couples, and families. A new perspective opened for me in 1993 at a men’s leadership conference in Indianapolis, Indiana. I’ve written a number of articles about my experience over the years, including my most recent, “Transformations: The End of the U.S. and the World as We Know It and The Truth About Our Collective Future.”

I said that an old kind of masculinity was on the way out. My colleague Riane Eisler describes two competing systems that humans have been engaging with that she calls the dominator system and the partnership system. Throughout the world emotionally wounded men who ascend to power have chosen a dominator approach to asserting power.

            The old dominator systems were ruled by frightened men who came to believe that the only way to survive was to rule by force. Historian Ruth Ben-Ghiat describes these men in her book, Strongmen: Mussolini to the Present. She says,

“For ours is the age of authoritarian rulers: self-proclaimed saviors of the nation who evade accountability while robbing their people of truth, treasure, and the protections of democracy.”

            Among the seventeen protagonists in her book she includes: Adolph Hitler, Saddam Hussein, Benito Mussolini, Vladamir Putin, and Donald J. Trump. Pulitzer-Prize winning journalist Anne Applebaum describes the way modern-day autocrats support each other in her book, Autocracy Inc.: The Dictators Who Want to Run the World.

“Nowadays, autocracies are underpinned by sophisticated networks composed across multiple regimes…The autocrats are rewriting the rules of world trade and governance as their propagandists pound home the same messages about the weakness of democracy and the evil of America.”

            At MenAlive I have been supporting men and their families to embrace the partnership system and have recently created a way for organizations and individuals to belief in these ideas and practices to stay connected. You can learn more at our website, MoonshotforMankind.org and get news you can use on our substack, substack.com/@moonshotformankind.

            If you’d like to read more articles on men’s mental, emotional, and relational health, you can subscribe for free at https://menalive.com/email-newsletter/.

Every suicide is a tragedy that affects families, communities and entire countries and has long-lasting effects on the people left behind.

Suicide does not just occur in high-income countries but is a global phenomenon in all regions of the world. In fact, close to three quarters (73%) of global suicides occurred in low- and middle-income countries in 2021.



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Considering the 75 Hard Challenge? Read This First

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Sticking to new habits isn’t easy, especially when they mean giving up old ones that make you feel good—at least temporarily—like binging talking dog videos or inhaling a burger on the way home from work. But there comes a time when making a change in the name of your health and happiness is more attractive than another night spent plastered to your couch. That’s where a program like the 75 Hard Challenge comes in. It’s not a weight-loss app, although followers do tend to shed some pounds. Instead, it’s a “mental toughness” protocol that helps instill new habits in fewer than three months. That’s not to say it’s without flaws.

This challenge is not easy to stick to. People often believe the more intense something is, the better the results. But this is a mistake if you aren’t careful. It’s important to learn about any new routine that overhauls your diet, exercise, and entire life and really evaluate if the pros and cons make it worthwhile. Learn all about 75 Hard, including 75 Hard Challenge rules and what you might stand to gain—or lose—if you try it.

What Is the 75 Hard Challenge?

The 75 Hard Challenge is primarily a mental toughness program with physical and behavioral habits created by entrepreneur and author Andy Frisella in 2019. In short, the challenge aims to build discipline and resilience—physically and mentally—by adopting a set of daily rules that you complete without fail for 75 days straight. Frisella sells a book about the challenge, but you can also learn about it from his podcast and all over the internet.

75 Hard rules dictate you drink one gallon of water daily and cut out alcohol and cheat meals including soda. 

Jarren Vink

75 Hard Challenge Rules

There are five 75 Hard rules to follow during the 75 Hard Challenge. Here’s where it gets particularly tough: If you skip any of the items on the 75 Hard checklist on any given day, you need to start over from day one as a practice in forging mental toughness and self-control.

1. Follow a Diet

During the entire challenge, you should stick to a specific meal plan without cheat meals or alcohol. There’s no 75 Hard diet, per se. You get to choose. If you’re hoping to drop body fat, we recommend the best diets for weight loss. But if you’re just trying to adhere to a lifelong habit of healthy eating, stick to the best diets recommended by experts. Something like the Mediterranean Diet is more sustainable for life than, say, the keto or Paleo diet. Get more tips below.

2. Two Daily Workouts

Every day, you have to complete two 45-minute workouts with one being outdoors. Unfortunately, you can’t count activities like mowing the lawn, yard work, or leisure sports into the 75 Hard workout plan like golf, because they’re considered “daily chores” or “routines.” Typically, we don’t recommend two-a-days, especially if you’re not a professional athlete. To ensure you don’t overtrain, keep one akin to an active recovery, like steady-state cycling or yoga. If it starts to diminish your physical and mental well-being, stop.

3. Drink a Gallon of Water

Drink one gallon of water every day. This doesn’t include any other fluid intake, just clear H2O. Hydrating is obviously important. Drinking a gallon is likely unnecessary, but it won’t necessarily hurt you. If it helps up your intake, great. 

4. Read Nonfiction

Part of the mental fortitude aspect of the challenge is reading 10 pages of a nonfiction book each day. Unfortunately, audiobooks don’t count, nor do magazines or sports pages. Sorry—there’s a reason this is called the hard 75 challenge.

5. Take a Daily Progress Picture

Take a photo of your body to track your progress each day. This could be a mirror selfie or one you loop your partner or roommate into taking for you. Just be sure to keep the lighting, location, time of day, and clothing items similar for each shot. For some, this is helpful over time to see incremental progress, however a daily log can be detrimental to others’ self-esteem if their body image isn’t positive. 

Mediterranean Diet

Sam Kaplan

75 Hard Diet

Diet just might be the worst four-letter word in the English language. The good news is that you can choose your own diet structure for the 75 Hard Challenge.

Choose a Diet Plan

While you can pick your ideal diet, it has to be one that fosters positive physical change. Whether you’re losing fat, gaining muscle, building strength, boosting your intake of a specific micro or macronutrient (like protein), or improving overall diet quality for skin health, just pick something you think you can stick to for the entire 75 days without falling off the wagon.

Here are some of the best structured diets to consider:

  • Mediterranean diet
  • DASH diet
  • MIND diet
  • Mayo Clinic diet
  • Flexitarian
  • WeightWatchers diet
  • Volumetrics diet
  • Dr. Weil’s Anti-Inflammatory diet
  • TLC diet
  • Vegan diet

No Cheat Meals

Can you go 75 days without a hot slice of pizza or a burger? If you want to complete the 75 Hard Challenge, you’ll have to give up all of your normal cheat meals for the duration. That’s right—zero cheat meals (what would Dwayne “The Rock” Johnson say?). Instead, make some healthier swaps that are still tasty but easier on the waistline.

No Alcohol

There’s a strict no-booze rule for the 75 Hard Challenge, so plan accordingly. If you know you’ll be in a high-pressure social situation like a bachelor party or Super Bowl gathering, and you don’t have the willpower of steel, you might want to forego the plan until you know you can stick to it. Might we suggest nonalcoholic drinks like NA spirits, wine, and beer.

Running

Patrick Giardino/Getty Images

75 Hard Workout Plan

If you aren’t currently very physically active or have a difficult time sticking to a consistent routine, this may be a wallop: For the 75 Hard Challenge, you have to do two 45-minute workouts each day, and one of them has to be in the great outdoors. Luckily, the types of workouts you can do are pretty flexible so long as they are physically challenging and aren’t part of your regular daily routine. Here are some examples:

Cardio Workouts

Cardio should be part of your workout routine during 75 Hard, but you don’t have to go hell-for-leather every day. Many of the best cardio workouts can double up as your outdoor workout session.

  • Running or jogging
  • Cycling
  • Swimming
  • Power walking
  • Rowing
  • Hiking
  • Jump rope
  • Martial arts

Related: The Best Workout Apps for Beginners

Resistance Training

Resistance training is a must for any serious training plan, so pick a style you enjoy or one you’re excited to try and stick to it for 75 days. Be sure to plan out your sessions in advance, increase the challenge as you go, and track your progress.

  • Strength training
  • Hypertrophy training
  • Bodyweight exercises (like pushups, pullups, and squats)
  • Powerlifting

Recovery and Flexibility Training

Including some low-key workouts into your routine is the ultimate overtraining prevention strategy. The less fit you are, the more of these sessions you should include—maybe four to five per week counting toward the 45-minute sessions. Scale down from there if you are more fit or as you progress throughout the challenge.

  • Yoga
  • Pilates
  • Mobility work
  • Walking
  • Stretching

High-Intensity Interval Training (HIIT)

If you plan to include HIIT training, do it sparingly. Too much high-intensity work will burn you out in no time. It’s not possible to do true HIIT training for a full 45 minutes, so if you’re going to add this modality to your routine, stick to 10 to 15 minutes at the end of a cardio session or after resistance training two to three times a week.

Pro tip: Skip high-intensity training altogether if your diet plan includes cutting calories. It’s a recipe for burnout.

  • Circuit training
  • Tabata workouts
  • Sprints

Battle Ropes

Justin Steele

75 Hard Pros

There’s a lot going for the 75 day Hard Challenge. Here are some of the main pros.

Builds Habits

We all know that consistency is king when it comes to results, and that’s the main tenant of 75 Hard: to build and maintain a consistent routine that includes five daily tasks every day without fail. Habits are automatic behaviors triggered by specific cues and learned through repetition, strengthening every time you complete the behavior—think brushing your teeth every night before bed or locking up when you leave the house, according to 2021 research published in Social Psychology.

Good habits help you keep up desirable behaviors over time since you’ll start to automatically perform them without having to rely on conscious motivation—something that’s notoriously fickle, according to the study.

Tracks Progress

Tracking your progress is the best way to see how far you’ve come and it’s also a great way to get a motivational buzz when you start seeing a difference in how you look, feel, and act. Progress tracking with a photo is one of the Hard 75 rules, so it’s built into the routine.

Gets You Active

Obviously, physical activity is a huge part of the challenge and a behavior many people struggle to maintain. If you’re doing 75 Hard, you’ll definitely get your daily movement in through the two 45-minute workouts each day.

Includes Time in Nature

While you don’t explicitly have to go on a nature walk, even cityscape fresh air and sunlight are better than nothing. Since the challenge requires you to complete one 45-minute workout outdoors each day, you’ll get benefits from sunlight exposure (which improves sleep), stress relief, and a brain boost.

Related: The Best Workout Routine Ever, According to Science

75 Hard Cons

Aside from giving up your favorite tasty snacks and foregoing a beer during the game, the 75 Hard Challenge has other practical issues.

Not for Everyone

Although 75 Hard has consistency built in, if you don’t include your own context cues for each habit you want to keep once the challenge is over, you likely won’t stick to it. In other words, if you don’t incorporate the habits into your everyday routine in a way that you’ll stick to once the challenge ends, you’ll probably revert to the same old habits—good or bad—that you were doing before. This is the exact reason why most people regain all the weight they lose during diets.

Easy to Overdo It

Without any actual professional nutritional or fitness guidance (Frisella is not a health expert), you can easily go overboard trying to meet the steep expectations of the challenge. You might not pair the ideal diet with your exercise program—such as a muscle-building calorie surplus with your hypertrophy training—unless you know what you’re doing.

You can accidentally choose habits that do more harm than good if you attempt high-intensity training alongside a low-carb diet or push past your body’s signals for rest in order to get in that second 45-minute workout.

Very Strict

Rigidity is the entire point of the 75 Hard Challenge. In fact, Frisella says in an interview with Megyn Kelly, “The whole point of the program is to put yourself in the most inconvenient, non-compromising situation that you possibly can,” with no room for substitutions.

He goes on to say that giving yourself a break or a “mental day” is a no-go because “letting yourself off the hook is the reason you are where you are in this state of unhappiness and unfulfillment.” If you get sick, sore, or have an emergency—too bad—you’ve failed.

Can Lower Confidence

Battering yourself into submission is not always the best for your mental health and certainly won’t work for everyone. Plus, not everyone who wants to improve their health is unhappy or unfulfilled.

In reality, positive thinking can boost self-confidence by helping you see challenges as temporary and conquerable. Overcoming setbacks and still working toward your health goals is a fast track to becoming more resilient and increases internal motivation and confidence. And for the record, internal motivation is stronger than the kind you’ll get from any challenge.

Related: The Best Workout Routine Ever, According to Science

Final Verdict: What Do Experts Say About the 75 Hard Challenge?

As a personal trainer and nutrition coach, I believe that most people, even those with advanced fitness levels, shouldn’t attempt two workouts every single day. Combining cardio and strength training can interfere with recovery and overall results and is a recipe for burnout. Physically, mentally, and socially, two-a-day workouts can be draining and unsustainable and put you at risk of overtraining, which requires lengthy recovery.

If you’re set on following the two-workouts rule, make sure one is recovery-based—light yoga, walking, or stretching. Organized activities like jiu-jitsu or gym classes can count as one workout, with walking or something gentle for the second. For strength training, limit it to three to five days a week and always pair with recovery exercises.

I don’t recommend avoiding rest days, as even lighter workouts can be mentally exhausting and, on a practical level, can get in the way of other areas of your life, like relationships, work, and family responsibilities. Missing a session and starting over can feel defeating, which I’d never want for my clients. If you miss a workout you had intended to complete, it’s better to reassess and adjust instead of stressing over rigid plans.

In my opinion, the idea that “mental toughness” comes from strict workout rules is absurd. True consistency comes from internal motivation, doing what you enjoy for reasons that matter to you. Building skills in activities you love—whether yoga, strength training, running, or a new sport—will make you proud and boost your confidence in the long term.

Real toughness also means listening to your body. Sometimes, backing off is harder than following a rigid plan. Focus on consistency and finding joy in what you do rather than chasing the next challenge.

Why You Should Trust Us

I’m a certified personal trainer, strength and conditioning specialist, and nutrition coach, among other fancy titles—but my passion is communicating the countless benefits of being active and striving toward a healthier mind and body through attainable action. I use a hefty dose of science to guide the advice I give, along with the real-world experience I’ve gained over the last 15 years. 



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