| How to Start Walking for Exercise Posted: 25 May 2019 05:00 PM PDT Walking is a basic movement we use every day, but it can require discipline to walk enough to gain health benefits. It's recommended that you take at least 10,000 steps each day for exercise, which can be easily measured by a pedometer. You can also use fitness watches and smart phone apps. Take time to prepare for your walk, and gradually increase your walking time and difficulty for added benefits. EditPreparing for Your Walks - Find a good place to walk. Generally, the best locations for walking have a flat terrain, straight path, smooth surface and minimal traffic. The convenient choice would be the neighborhood around your block, but if the road is too steep, curvy or just not what you're looking for, you might want to consider other areas around your location.
 - Ensure you are wearing appropriate footwear. Walking puts a bit of pressure on your feet, which can cause pain if you aren't wearing well-fitting walking shoes. Also, be sure you are wearing the correct footwear for the weather.
- Take your car to a park if it's too far away to walk. Parks are often flat and very peaceful.
- Some cities have bike boulevards or walking paths that are relatively flat and well-maintained. They also have less traffic from cars. These are good areas to pick for walking as well.
- If you won't be tempted to stop and browse the stores, shopping malls are also good locations for walking around. They are flat, large, and contain many different paths so you won't become bored.
- If you live near a large body of water, the shoreline can be a nice, relaxing place to get some fresh air and to work-in an early morning hike.
- If you are lucky enough to live in the country side, you can walk to your local shop, or the post box and combine a walk with a useful errand such as picking up some milk or posting a letter.
- If indoor exercise is your thing, use a treadmill set to a slow speed for walking.
- Make an exercise playlist. It may help to have music playing as you take your walk, especially if you are easily bored from low-key activities. Consider listening to music that also gives your mind room to wander and think about other parts of your life. You can also listen to music that is upbeat that you know that will keep up your motivation to walk. Walks are an excellent opportunity to reflect and plan for the future, although take care to avoid stressful topics. Your walk should definitely be a chance to unwind!
- Load your favorite audio onto your phone or an MP3 player so you can listen wherever you go.
- A walk can also be a great opportunity to listen to an audiobook or podcast.
- If you are listening to music or other audio while walking outdoors, take extra care to be aware of your surroundings. Listening to something on headphones or earbuds will make it harder for you to hear approaching traffic.
- Set reasonable expectations for your progress. If you have been sedentary for a long time, you will want to start out slower and aim for shorter distances. Write these tangible goals down in a notebook or calendar so that you can keep yourself on track and monitor small successes.
- For example, you might plan to start by walking 30 minutes a day, three times a week.
- Note, however, that walking is a fairly mild exercise that does not require vigorous physical exertion for most people. Therefore, with the right preparation and attire, you will likely be physically capable of walking for hours. You won't meet the same fatigue that a more vigorous exercise, such as running or weightlifting, could lead to.
- Develop a strong mental attitude for "slow but steady" exercise. This will be easier for some than for others. To borrow from a popular phrase, walking is definitely a marathon, not a sprint, so get your mental endurance ready before you begin this trek.
- Don't expect to see fast results. Incorporating walking into your daily schedule is about making healthier choices towards a better lifestyle, and it's a change that you should maintain indefinitely. Don't use walking as a get-fit-quick scheme or as a quick, one-shot weight loss tool.
EditSetting out on Your Walk - Hydrate well before you begin walking. Make sure you have consumed at least 8-16 ounces (about .25-.5 liters) of water an hour before you are about to walk. Drink more water if you plan to walk for a longer time. You don't want to become dehydrated while you are exercising, especially under a hot sun.
- You may find it convenient to carry a re-usable water bottle with you as you walk, so you can stay hydrated throughout your trek.
- Some people develop stomach cramps if they drink water right before or while they exercise, so be careful of that. Give your body time to process the water before diving into exercise.
- Don't drink so much water that you'll need a bathroom while on a long walk. Alternatively, plan a route that has a public bathroom somewhere along the way.
- Pick an easy first walk. Make sure that no matter how far you get from your starting point, you are able to get back there. Walking on an oval track no more than a quarter mile (0.4 km) around should be perfect.
- If you feel comfortable in extending the walk past what you initially set, go for it! Walking is less physically taxing than most activities, so don't be afraid to exceed your goals.
- Set a time. When you first start walking, decide how many minutes you will walk. Choose a length of time you know you can make. Do not worry about how short that period is. Just keep moving until you reach it. 2-5 minutes each day is a good start. That time will increase from week to week.
- Pay no attention to how far you walk. It matters more that you walk for a longer period of time. Faster and farther walks will come with experience.
EditImproving Your Performance - Increase your time. With each walk, increase your walking time by 30 seconds to one minute until you are able to sustain a 10-minute walk. Again, do not fret if you can't go longer than the day before. Set the goal and keep at it and you will reach it faster than you think. After reaching 10 minutes, your rate of increasing may slow, but continue trying to increase your walking time by five minutes each week.
- Work on speed and difficulty after you are able to walk for 45 minutes each day. Try moving off of the oval and onto the city streets. You will encounter hills and declines, and that will increase the difficulty of your walk.
- Continue to find more difficult terrain to work with, eventually working up to hiking up hills and cliffs for the ultimate challenge.
- Determine your target and maximum heart rate. You can also purchase a heart rate monitor and wear it during your exercise for increased accuracy and precision. If you are under your target heart rate (THR), you need to increase walking speed for it to be beneficial for your health.
- Your body won't burn fat unless you reach you THR for a sustained period of time.
- When it comes to walking, weight loss and aerobic health will come through sustained effort, not through increased speed or distance.
- Try switching things up with interval training. Walk at an increased rate for one to two minutes, then slow back to your normal rate for two minutes. Every day or two add an interval until you reach your desired total time, including rest periods. As you become more physically fit, reduce your rest periods until they are down to a minute or less.
- Wear comfortable clothing and sturdy, supportive athletic shoes.
- Walk with a good posture. Keep your head up, your eyes forward, and your shoulders back. Move your arms at your sides while you walk, and walk with a rolling motion through the foot, from heel to toe. Keep your palms facing your hips.
- Walking is a very good stress management technique in addition to being good exercise. If you practice active abdominal breathing during each step, you will benefit even more.
- You might find ways to incorporate walking into your daily routine if you can't find the time to go walking for the sake of it. Take the stairs instead of the escalator or the lift; walk to the shops if they're close by; if you visit a friend who doesn't live too far away, leave the car at home. It's surprising how much difference it can make when you regularly climb a few flights of stairs and take frequent short walks.
- When you are able to get and stay on your target heart rate, you will want to cool down a bit at the end of your walk. If you have been able to stay in the target rate for 20 minutes or so, spend about five minutes at the end of the walk trying to bring your heart rate back to where it was pre-walk. Slowing your pace down and doing some more light stretching can accomplish this. Do not stop walking to slow your heart rate in a cool down. It defeats the purpose of a cool down.
- Learn how to race walk. It burns more calories, works more muscles and has better cardiovascular benefits.
- Walking may cause cramps. If a cramp occurs, place your hands on your head and begin breathing through your nose and out your mouth at a slow steady rate. Be sure to take a water bottle with you.
- In the beginning it is not necessary to warm up, however once you really start to put stress on your legs, you should do some light stretching.
- If you drive, park your car a block or two away from where you live. That way, you have to walk to get to it.
- If you can live in a city center where walking is a default activity and you hardly need a car, then you may find you don't even need to think about deliberately choosing walking as an exercise, as you'll just do it naturally.
- If you usually drive to school/college/work, try walking to a nearby park. Or why not try parking your car a few streets away from wherever you're going and walk the rest of the way!
- Wear white clothing and reflective fabrics if you will be walking at night. Don't assume that drivers are paying attention or that they can see you after dark.
- Be prepared for your walk. Take water with you. Also take along a whistle in case you get into trouble with dogs or unsavory people. Carrying a cell phone is also a good idea.
- If you are walking and become short of breath, slow down or stop. Ask for help if you need it.
- Before undertaking this or any other exercise program, be sure to check with your doctor, especially if you haven't been physically active in more than 6 months.
EditThings You'll Need - A water bottle
- A cell phone for emergencies
- A danger whistle to call for help should you run into trouble, e.g. a criminal, threatening animal, or physical distress
- A hat, sunblock and sunglasses on sunny days
- An MP3 or CD player so you can listen to music while walking
- A small, clip-on pocket light or flashing armband, especially where there is no proper sidewalk or where cyclists use the sidewalk and may not see you in the dark
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| How to Repair Bleach Damaged Hair Posted: 25 May 2019 09:00 AM PDT Bleaching your hair doesn't just strip the color from it. It also breaks down fatty acids on the hair shaft, leaving your hair dry and fragile. The damage done to your hair is permanent, but there are steps you can take to make your hair more manageable and promote new, healthy hair growth. Nourish bleach damaged hair by giving it extra moisture and protein right after you bleach it. Then, nurture it in the long term and avoid anything that can cause more damage to rebuild healthy locks. EditCaring for Your Hair - Skip the shampoo for the first 24-48 hours after bleaching. Bleaching severely dries out your hair, so don't strip any more natural oils away by shampooing. Try to hold off washing with shampoo as long as you can. You can still rinse and condition your hair.[1]
- The cuticle of your hair becomes very swollen and fragile right after bleaching. This may give you the appearance of more body, but shampooing can further damage your vulnerable locks.
- Apply an intensive hair treatment instead of conditioner every other wash. Apply a hair oil or cream mask to dry hair before you get in the shower. Let it sit for 3-5 minutes, then rinse and shampoo your hair.[2]
- Try making your own hot oil treatment with olive, coconut, or avocado oil to add deep-penetrating moisture to the hair shaft.
- You can also wrap your head in a towel and let the oil stay on your hair while you sleep. Rinse it out in the morning in the shower and then shampoo and style as usual.
- If you find oil-based products too heavy, try a cream-based hair mask from your stylist or local drug store.
- Use a leave-in conditioner every day to add moisture to your hair. Boost the power of your regular conditioner by applying a leave-in conditioner after you shower. Use the conditioner to help style your hair and keep frizz under control.[3]
- A leave-in conditioner will be especially helpful for taming your locks in extremely hot or cold weather.
- Use an at-home protein mask to nourish your hair on a budget. An at-home protein mask is a great way to deep condition your hair without spending money at a salon. You can typically find these at your local drug store, or you can purchase them online.[4]
- Look for products that contain the hair-healthy protein keratin.
- Make your own protein mask at home by mixing together 1 egg and a large spoonful of plain yogurt. Add an extra spoonful (or 2) of yogurt if you have longer than shoulder-length hair. Leave the mask on for 30 minutes, then rinse your hair with cold water, to avoid cooking the egg in your hair.
- Apply your protein mask every night for the first week after bleaching if your hair is especially brittle.
- Be gentle with your hair, especially when it's wet. Your hair is especially vulnerable to breakage when it's wet, so always wait to brush or comb it until it's completely dry. Be gentle when towel-drying your hair, too. Use a soft, microfiber towel to gently blot your hair dry, since rubbing or squeezing your hair can cause it to break.[5]
- If you don't have a soft towel, try drying your hair with an old T-shirt instead!
- Cut off as much of the damaged ends as possible. Ask your stylist to trim off your split ends. If you hair is breaking off in the middle, try getting your haircut in a style that seamlessly incorporates the length of the broken-off pieces.[6]
- Split ends are when the end of the hair shaft divided into multiple, smaller hairs. This can travel all the way down your to your scalp, resulting in damaged, frizzy hair. Cutting the ends prevents the damage from moving down the shaft.
- If you don't want to do a drastic cut right away, have your stylist cut off about and then get your hair trimmed every month or so, taking off more and more of the damaged bits every time.
- Have a protein treatment done at a salon if it's within your means. Protein will help make your hair stronger and less likely to break off. The most intensive protein treatments are applied at professional salons. Talk to your hairstylist about what type would be best for your hair. The sooner you have the treatment done, the more breakage and damage you can prevent.[7]
- Most hair salons have different strength treatments and formulas for various purposes. Even after your first intensive treatment, you can continue to get protein and/or moisture treatments every few months to keep your hair healthy. Discuss the perfect plan with your hair stylist.
- Take hair-strengthening vitamins to encourage healthy new growth. Omega 3-rich fish oil capsules can help transform your hair from the inside out. Try taking the supplement for about 6 months to see if you see an improvement in your new hair growth.[8]
- For a vegan alternative, try a flaxseed oil supplement.
EditProtecting Your Hair from Further Damage - Shampoo your hair 1-2 times a week. Shampoo strips your hair of natural oils that keep it healthy. Since bleached hair naturally has less oil, you should wash it less. Aim to shampoo your hair once per week if possible.[9]
- If shampooing once per week is not enough, try slowly cutting down to about 2-3 times per week instead. You can also try using dry shampoo in between your shampoo days, to help keep your hair clean and fresh.
- Avoid shampoos containing sulfates, which will further dry out your hair.
- Try using a cleansing conditioner instead of shampoo to gently clean and nourish your hair. Ask your hairstylist for a recommendation. You can switch over entirely to a cleansing conditioner or use a sulfate-free shampoo and cleansing conditioner interchangeably.
- Protect your hair from the sun. Bleached hair is particularly vulnerable to UV light, and it can even lead to sunburns on your scalp if you aren't prepared. If you plan on being outside for more than an hour, bring a hat or parasol along.[10]
- For even more protection, spray your hair with a sunscreen oil spray made with natural like coconut oil and shea butter.
- Avoid chemicals like chlorine. If you go swimming with bleached hair, keep your head above water or wear a swim cap to protect your hair from the chlorine. Since bleached hair is more vulnerable to damage, you need to be wary of keeping any chemicals in your hair for too long.[11]
- Rinse your hair thoroughly after swimming to get any chlorine out as soon as possible.
- If you plan to shampoo your hair after it's been exposed to chlorine, use a chlorine-removing shampoo. Ask your stylist for a suggestion, or browse the options at your local drug store. A clarifying shampoo will also remove chlorine from your hair.
- Avoid using heat to treat or style your hair. Experiment with low-maintenance styling options. Let your hair air dry when it's wet, and embrace your hair's natural texture so you don't have to use a curling iron or straightener.[12]
- Bleached hair is already brittle, and adding heat will make it more prone to breakage.
- If you must occasionally use heat for styling, spray your hair with a heat protectant and keep your styling tool on the lowest heat setting.
- Keep your hairstyle simple. Avoid excessive combing or styling that pulls, bends, and breaks hairs. Let your hair recover by leaving it free as much as possible. Don't put tight hair ties, clips, or bobby pins in your hair.[13]
- If you must put your hair up with a hair tie, try using a gentle, no-crease hair tie. Hair ties that leave creases in your hair when you wear them can cause your hair to break.
- Bleach new regrowth very gently. Speak to your stylist about creating a look for your hair that is more gentle on your hair. Try a look that doesn't require dragging the bleach through to the ends of your hair every time. Ask about making your roots a darker color than the ends, so you won't need to bleach your new hair growth as intensely.[14]
- If you have to bleach your hair again, you can help prepare and protect your hair by sleeping with coconut oil in your hair the day before the treatment.
- Bleaching can burn your skin when done incorrectly, so see a professional to bleach your head.
EditRelated wikiHows EditReferences EditQuick Summary
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| How to Jump when Wakeboarding Posted: 25 May 2019 01:00 AM PDT Getting big air is one of the most thrilling parts of learning how to wakeboard. Before you can jump, you need to know the basics of balancing and steering. Put those skills to use by learning how to ollie, which is a jump you do in open water without a wake. If you're looking for more hang time, steer toward the wake to jump it. Practice basic jumps and variations on them to fly further through the air or even lead into more tricks. EditPerforming an Ollie - Ride behind the boat with the tow rope in front of you. Position yourself in the center of the wake with your board pointed towards the boat. Start with your dominant side forward for an easier time practicing the trick. Hold the rope in front of your chest with both of your hands on the handle, and bend your arms so that you are able to hold the rope in front of your chest while still standing upright.[1]
- Keep your dominant or stronger hand on the rope at all times. Use it to maintain your balance and stay upright throughout the jump.
- Balance your weight evenly between both your legs to maintain your balance as you move across the water.
- Bend your knees when you're ready to jump. Bend slightly, but don't lose your balance. Keep your head and chest up with your back straight as much as possible. If you lean forward, you might end up getting the wrong kind of air, face-planting into the water instead of leaping out of it.[2]
- Leaning backward also throws off your balance, so lean only when you need to in order to stabilize the board. Maintain a strong base with your legs and monitor your balance on the board at all times.
- Shift your weight onto your back leg to start the jump. Ollies are all about popping your wakeboard into the air with a sudden burst of energy. Lean back on the board very slightly to transfer your weight to your back foot. Stay in your bent-knee stance with your hands on the rope ahead of you to maintain your balance as much as possible.[3]
- Try to avoid moving your torso at all. If you move your torso, you might end up leaning forward and losing your balance. Crouch down slightly by bending your knees.
- Lift your front leg up while popping the board with your back leg. Move in one fluid motion immediately after transferring your weight to your back leg. Think of the ollie as a balanced reaction. Your front and back legs have to move at the same time in opposite directions for the trick to work. Push down with your back leg so the board rises with your front leg.[4]
- Many wakeboarders like to remove their trailing hand from the rope. Doing this helps you stay balanced with your board straight and your body oriented in a sideways position.
- Raise your back leg to stabilize the board while you're in the air. You have successfully launched yourself into the air. Now, all you have to do is keep your cool to land safely! Shift your weight to your front foot so the back end of the board rises. Then, level out the board when you reach the peak of your jump, which is when you feel the board stop rising and begin heading back toward the water.[5]
- When you're preparing for the landing, your best bet is to keep the back end of the board a little lower than the front end. It helps you avoid a wipeout. Instead of leveling out the board completely, focus on staying balanced.
- You may feel tempted to stand up at first. It's an easy mistake to make when you're in the rush of a successful trick, but try to stay calm and move quickly. Keep your feet planted on the board and maintain your momentum from the push-off you did to lift off of the water.
- Bend your knees to absorb the impact as you land. Basically, stay in a crouched position as much as possible throughout the trick. You do have to extend your legs when you jump out of the water, but get back into a stable position at the peak of your jump. This isn't too tough to do if you use the movement of your back leg to get back into a crouching stance. Hold that position as you hit the water to absorb the impact.[6]
- Ollies are fun ways to jump without a wake. Many wakeboarders use this trick to spin, jump obstacles, or grind on top of them. If you're thinking of trying that, stay safe by mastering the trick first before approaching any solid obstacles in the water.
EditJumping the Wake - Turn your board to move as far away from the wake as possible. Trail behind the boat until you establish your balance and gain momentum. When you're ready to jump, steer the wakeboard toward either side of the boat. The travels all the way past the boat, although the exact distance depends on the length of your rope. The side you choose doesn't matter, so go wherever you feel most comfortable navigating.[7]
- Balancing and steering are some of the basic techniques you practice when you first learn to wakeboard. Balance as you move by standing with your dominant leg forward, your knees bent, and your hands on the rope.
- To steer the wakeboard, pull the rope away from the boat. The board moves in the direction you pull the rope. You don't need to move your legs at all to steer.
- Change direction with your lower body to move back toward the boat. Wait until you feel yourself being pulled back toward the wake. As soon as you feel it, steer the board back with your lower body. Keep your knees bent, leaning back slightly on your heels to put your weight on the back edge of the board.[8]
- Hold yourself steady as your board cuts back. Use your body weight to maintain your balance as you lean toward the toe and heel edges. These edges steer the board in opposite directions, so lean toward the heel edge to turn the board back to the boat at a faster rate.
- Pull the rope until it is near your front hip. Position the rope handle about ahead of you. Turn your chest and front shoulder slightly to face the boat. Don't turn the rest of your torso, since doing so could throw you off-balance.[9]
- Holding the rope this way adds tension to it, also called loading the line. Loading the line increases the air you get during the jump.
- Stand up tall as you hit the wake to jump out of the water. Pretend like you're jumping out of the water. As soon as the board reaches the top of the wake, pop up into a standing position. This can be a little tricky to time at first, but the better your timing is, the more hang time you can get.[10]
- Pull the line toward your hip if you haven't already. Keep the line tense with the rope handle right in front of your hip to maintain your posture.
- While you're in the air, monitor your board's positioning. Leaning forward causes the board to tilt forward, which means a wipeout when you land. Always lean back the entire time to keep your weight on your heels.
- Keep your back straight and bend your knees as you land. Continue leaning back slightly as you travel through the air, making sure your back stays aligned with the heel edge of your board. Bend your knees again to form a strong base that absorbs the impact of the board hitting the water. After landing, use the rope and your weight again to steer away from the wake and regain control of the board.[11]
- Try to land at about a 45-degree angle. Don't point the board toward the boat and don't turn completely perpendicular to it either.
EditMastering Variations on Wake Jumps - Move in a wide arc without using your legs for a beginner's jump. This technique is very similar to the basic wake jump except you don't straighten your legs when you hit the wake. Move away from the wake as far as you can, then cut back in. When you hit the wake, stay in a crouched position until you land.[12]
- Since you aren't lifting with your legs, you need more speed to clear the wake. Cut in sharply toward the wake by leaning on your heels to turn the board. This is a good way to practice basic board control, especially if you're having trouble timing jumps with your legs.
- Many beginners perform this type of jump by accident. They assume that speed is enough for a big jump. Without a good push from your legs, you won't get much height this way.
- Travel in a shorter arc to clear the wake with less hang time. Start moving away from the boat, but cut back in before the board reaches the end of its arc. When you hit the wake, maintain your balance but don't push off. Lean back with your weight on your heels until the board hits the water.[13]
- This is often called a speed jump. It's a quick way to get to the other side of the wake. You don't get much air, but it is handy as a transition and for jumping practice.
- Increase your board speed and push off harder to jump further. Combining a fast board with plenty of leg power enables you to clear the entire wake. Steer away from the boat as you normally would. Instead of moving back toward the boat in a wide arc, cut back toward the wake at a sharper angle by leaning on your heels, turning the board manually toward the wake. When you hit the top of the wake, push off with your legs to launch yourself further.[14]
- This type of jump requires more strength to control the line tension. You also land on the flat part of the water outside of the wake, so losing your balance is easier.
- Cut in at a more aggressive angle and push for a regular jump. Instead of moving away from the boat as far as possible, cut back in when you're about halfway from the maximum distance you can travel to the side. Straighten your legs with a big push when you hit the wake. Performing this jump puts a lot of tension on the line and pressure against the edge of your board. When you do it correctly, the line tension makes it perfect for tricks like backrolls..[15]
- This type of jump nets you a similar hang time to the standard wake jump. The difference is that the sharp angle in this jump puts more tension on the line and requires better board control.
- The basic wake jump is perfect for basic tricks like handlebar spins and board grabs. Use other variations for tricks that require more air or rope tension.
- As you gain experience jumping, try using a longer rope or a speedier boat to catch more air.[16]
- An important part of doing a jump is keeping a progressive edge, which means moving in an arc away and back toward the wake. Put your weight on your heels or toes to pick up speed.[17]
- To prepare for a jump, try keeping your eyes on your travel angle and the spot you wish to launch from. Visualize the jump.
- Jumping on a wakeboard can be painful. Master the basics, such as wakeboard control and steering, before attempting to do tricks. Remember to bend your knees so they don't lock when you land.
- Jumping obstacles is dangerous for inexperienced wakeboarders. Leave trick jumps and grind tricks to the professionals unless you have plenty of experience jumping in open water.
EditThings You'll Need - Boat
- Wakeboard
- Wakeboard tow rope
- Water
- Boat driver
EditReferences
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