How to load your pack?

 

 

Note:

 

The weight of your load should not exceed 25% of your actual weight in order to be comfortable…                                    

                         

 

photo:www.gregorypacks.com

Benefits of Trekking Poles:

 

 

 

 

 

 Now here's scientific proof that trekking poles are a hiker's best friend.

 

-Fewer injuries. Poles reduce the risk of injury and tendonitis in knees, calves, thighs, and even hips, Trekking poles also allow hikers to keep a more normal stride and a faster pace with less effort.

 

-Less pounding. Up to 4.4 percent of the force that reverberates through your body with each step is absorbed by the poles. After a long day and thousands of steps, that support adds up.

 

-Relief for ailing knees and joints. angling the tips of your poles forward slightly can reduce the compression in your joints as you hike downhill. When hiking uphill, angle the poles backward for an extra boost and reduced ankle stress.

 

-Researchers agree with what many backpackers already know: Four legs are better than two on uneven terrain.

 

-Less fatigue. properly used poles reduce the workload for lower-body muscles and joints by transferring some of the load from your legs to your arms.

 

-Reduces the strain on the knees up to 250 tons.

 

-Arm and shoulder muscles support & relieve the leg muscles fundamentally.

 

-The regular walking with the poles leads to relaxed, calm breathing & increases stamina.

 

-Due to hiking in an upright posture, the Lung function is improved.

 

 

 

 

 

photo: komperdell.com

Scientific Know-how:

                                     

 

 

1. Research shows that every pound in your feet feels like 6.4 pounds in your back.

 

 

 

2. Blister-proof your feet:

 

-Wear the right comfortable footwear.

 

-Change into a superior footbed.

 

-Sprinkle foot powder to keep the feet dry.

 

-Put Vaseline or apply anti-perspirant.

 

-Use a combination of thin and thick socks or an anti-  blister socks.

 

-Break-in shoes before using.

 

-Wear ankle gaiters.

 

-Change socks or shoes frequently.

 

-Elevate while resting to reduce swelling.

 

 

 

3. The body’s route of Heat Loss:

 

-head-hands-feet-ears-armpits-groin

 

 

 

4. The more weight on your back, the more you stoop as you hike. For every 5 degrees you tilt your neck & lean forward, you put an additional 10 pounds of stress on the disks in your back, increasing your chances of back & knee injuries.

 

 

 

5. Save your knees. Studies shows that backpacking for 8 hours on uneven terrain can put more than 250 tons of pressure on your knees. Lighten your pack by 10 pounds or more, and you can cut the strain by half.

 

 

 

6. A 180-pound person carrying a 25 pound pack uses about 20% less energy than a 180-pound person carrying a 60 pound pack.

 

 

 

7. A sport drink performs triple duty-providing fluid, carbohydrates(sugar)to fuel your muscles and keep your brain working, and electrolytes(like sodium), which help ward off muscle cramps.

 

 

 

8.     Your most efficient fitness training occurs when your heart works at 60 to 85% of its maximum capacity. (Formula: 220-your age=your maximum heart rate.) You can then compute to get 60%, 75% and 85%

 

 

 

9. NiMH(Nickel Metal Hydride) is better than NiCd(Nickel Cadmium)when it comes to rechargeable batteries.

 

 

 

10. Latest “Layering Technique”

 

Wear a base layer, followed by a softshell. A hardshell is optional nowadays…

 

 

 

11.  Water weighs 2 pounds per quart.

 

 

 

12. Powerful lungs means powerful climbs. To increase your body’s ability to utilize energy, run hard for 3 minutes then recover by jogging for 3 minutes. Start with four reps, build to eight.

 

 

 

13.  At a minimum, the body requires 2 to 3 liters of fluid per  day. Without it, dehydration sets in causing dis-orientation, low blood pressure, kidney failure and ultimately, death.

 

 

 

14.  The 3 W’s of Layering

 

Wicking- Warmth- Wind

 

 

 

15. GORP(Good Old Raisins and Peanuts) is the old-fashioned gold-standard hiking snacks for good reasons: raisins contain sugars; nuts have salt and fats.  Add banana chips, Pretzel bits & other dried fruits and you have a backpacking food that is perfect in its simplicity and price…