College Athletic Scholarships – The 5 Misconceptions – News

Families seem to be in the middle of a perfect storm as they look to send their sons and daughters to college. The stock market has wiped out a lot of the savings people thought they had; college tuition has climbed; the economy has wiped out millions of jobs; house prices have collapsed and destroyed equity; and more kids than ever want a higher education.

Maybe the promising circumstances for you is that your child plays a sport – even plays it pretty well. Sounds like you, right? You would not be reading this otherwise. So help in the form of an athletic scholarship may well be on the cards. You will need to navigate the recruiting process, and make some difficult judgments about contacting college coaches, bringing on college consultants, negotiating terms (if you are lucky enough to get that far) and all the rest of a potentially complicated process. But for those with prospects, and need, there is just no other way.

And there is no question that a sports scholarship can help pay for that college education. It may not be a full ride – but any contribution would be welcomed by most of us. The challenge for parents though, especially those new to the college recruiting process, is to navigate the unfamiliar terrain in a race where the stakes could not be higher. Hey, it's only your child's education!

Jennifer Noonan of College Sports Quest has been counseling high school athletes in Southern California for around 10 years and has advised over 500 families in that time. She warns against leaving everything to the student. It is just too important for the athlete not to have the full backing of the family.

And as Jennifer Noonan she sees it, there are five common misconceptions when it comes to college recruiting and sports scholarships.

Myth # 1: If you are good enough, coaches will always find out about you
And all good things come to those who wait. In a perfect world, this is exactly what would happen. Alas, our world is less than perfect. And a college scholarship is too important to leave to chance. You must be proactive. I

Myth # 2: You have plenty of time
Not nearly as much as you think. Around 25% of high school athletes are identified as college scholarship prospects when they are freshman. Another 35% are identified as sophomores. And another 45% or so are identified when they are juniors. Not that many get identified as seniors. So you do not have as much time as you think. According to Noonan and College Sports Quest [], the time for you to start your own recruiting efforts – in most sports – is by September 1 of your junior year (or earlier).

Myth # 3: Your coach has connections and will get you registered
Coaches' first job is to train you – so you can get received. And they are busy – many have teaching duties on top of their athletic duties. Not to mention families and personal lives and all the rest of it. Sure, use the help you get offered from coaches, even ask for it and leaseage all the connections they have. But do not make this your only recruiting strategy.

Myth # 4: College camps and exposure tournaments mean you will get noticed
By the time most college coaches get to tournaments, they have a very short list of prospects in mind that they are watching. In a camp of 500 student athletes, a college coach may only be seriously looking at 2 or 3. The lesson is that you need to do the work getting on their radar screens before the tournament. And be realistic (but optimistic) about your abilities and the college tournaments you target.

Myth # 5: Grades do not matter
Colleges and the NCAA have high school course requirements and GPA / SAT / ACT minimum standards that you will need to clear. But meeting the minimum standard the NCAA and your college set does not mean you will be able to continue to meet the required levels of academics. And, all things being equal between you and another prospect, higher grades will count.

It always helps to visit the colleges you are interested in. Try to time your visit so you can see your sport being played. Avoid applying to colleges for sports seminars that you would not consider attending otherwise. In other words, whatever happens with the team – you still have a degree to get!

Billiards, The Sport Anyone Can Play – News


Is it a sport that anyone can play?

As soon as you are tall enough to see over the pool table, you're old enough to play. People can enjoy playing pool into their 70's, 80's and beyond.

The object of the game is pretty simple which makes the games easy for kids to learn. Kids love to play pool. They play with their parents on pool tables at home in their foundations and family rooms. Almost any child is intrigued by the spinning and rolling of the balls. Once they see that they can use a pool stick to hit a ball and cause another ball to go into a pocket, they're hooked! It is great fun teaching kids how to play pool.

People of any age can learn as long as they have patience and good eye-hand coordination. If you do not get frustrated easily, before you know it, you are doing well and having fun. Then when you go to someones house for a get-together and someone says, "let's go play some pool", you can join in on the fun times and laughter to have had around the billiard table.

Its a great past time for families who love to spend time playing together. But watch out, because the kids will get hooked on the competition aspect of the game and then you'll have to teach them about being a good sport!

Watching billiards on television can be quite an educational experience in itself. If you have a table at home and you or your kids like the game, I would recommend setting your DVR or VCR to record billiards matches which will most often be shown on ESPN. These matches usually consist of professional players. Who better to watch and learn from than the best players in the world.

Hockey Hair: Camaraderie in Sports Via Unofficial Uniform – News

Like all official sports team, professional hockey players wear a uniform when playing sanctioned games. This includes jersey's, regulation skates, headgear, as well as hockey sticks. However, hockey players, more than any other group of athletes, seem to have developed an unofficial uniform for when they are not on ice: hockey hair.

Hockey Hair for Group Cohesion

As a group, hockey players are often viewed as unruly and aggressive. While all athletes, to an extent, are also associated with these characteristics, hockey players are particularly infamous for their tendency to fight amongst each other. Often, hockey games are just as much about player interactions as they are about one team winning or losing. The fights are something of a spectacle, which, while entertaining to viewers, breeds a potentially dangerous view of aggressive behavior among players.

So, how does the hairstyle hockey players wear fit into this dynamic?

For starters, hockey hair, is a lax, pushed back style in which hair flows backward from the forehead. The fact that it is medium / long hairstyle is significant in and of itself, as longer lengths in men are often associated with rebellious figures. However, the style of precedent among so many members of the team alters this association in a key way – it provides a common identity for the group.

Group Identity Via Long Flowing Hair

The result of a group of unruly, aggressive men with similar hairstyles, is a unity that transcends the uniform worn on the ice. The ubiquity of the style throughout all teams in the NHL marks the style as a reminder that while on opposite sides, members are playing the same game. This is especially important for players, considering the troubling view of aggressive behavior on ice rinks by both coaches, referees, and even viewers.

Role of Unity in Aggressive Behavior

A 2001 study on the perception of aggression in minor league hockey players and coaches shows an interesting change in how certain behaviors are more tolerated with age. As players progress to the next age group (Atom, Peewee, Bantam), they viewed hostile aggression as less of an issue. The troubling trend suggests a lack of awareness of other players on opposite teams as equals. Rather, it shows a perception of the other as an obstacle to success.

A significant characteristic of hockey hair, also known as the " Bro Flow ", is that it is long enough to be seen peeking out from underneath the regulation helmets worn during matches. This means that other players can see that benefit the expected identifiers of jersey number and last name, the opposing player underneath the gear is a living, breathing person. This may make a player think before slamming another player into a wall in an overly-hostile way.

In sum, the Bro Flow look presents a unique phenomenon among a group of infamously aggressive athletes. The expression of free-spiritedness, often associated with long hairstyles in men, is tempted by group dynamics, resulting in an overarching unity among players.

Features of Sports Hall Doors – News

Sports hall are designed to minimize the risk of injuries in sports or leisure facilities in schools, clubs and other indoor sports venues. The best quality installed in the England are constructed according to the Sport England regulations. Moreover, with appropriate safety features integrated in the door leaf, the protect the equipment stored in the hall from burglars.

Sports Hall Door Designs

Doors for can be custom built to suit different requirements and budgets. The single or double outward opening offer an array of high security options in addition to the various sports related safety features. Rebound boards are integrated in the to offer extra protection to people playing a ball game or other sports in the sports hall. The smooth body of the door, free from projections or sharp edges, eliminates risk of injuries. The panic bar, lever handles and other essential door accessories are recessed to create flush-to-the-wall doors. A wide range of color and finish options are available for doors. Apart from the standard powdered coated color finishes, it is always advisable to use a premier corrosion resistant powder coated finish that lasts for several years.

Louvre Panel Doors

The paneled louvre door features a set of slanting slats fitted to a panel. The panels, available in different sizes, can be integrated to different sections of a door. The louvre panels are designed to fit into all types of door designs including the fire exit doors. The paneled louvre doors with appropriate fire rating used as fire exit doors typically have single or double point panic escape bar to support easy egress in the event of a fire. As the louvre panel doors are customizable to suit different ventilation and security requirements, they are a popular choice in a number of modern homes. Moreover, a variety of locking options such as dead lock, sash lock and combat lock is compatible with paneled louvered doors.

High Security Sports Hall Doors

A door installed in a should be strong enough to resist break-ins. Good quality apart from meeting the Sport England door design regulations, should be sturdy and durable. The door leaf is constructed with 1.2 mm thick corrosion resistant steel. The cardboard honeycomb core adds to the strength of the steel door. The door leaf is attached to a doorframe constructed with 1.5mm thick corrosion resistant Zintec coated steel. Complete with stainless steel hinges and dog bolts, the are designed to maintain the safety and security of a sports hall.

There are ample door furniture options for the doors. Several high security elements including magnetic locks, anti-jemmy strip, door closers, door stays and external override can be integrated in the door leaf. It is always advisable to install with a good fire rating. Apart from supporting safe egress in the event of a fire, the fire rated due to their high thermal rating reduces the risk of fire spreading to a, thenby protecting the expensive sports equipment from a devastating fire.

Here, for the highest level of protection, install a custom-built high security door in the sports hall.

Facts About China's Sports – News


Yao Ming is an Chinese professional basketball player who plays for the Houston Rockets of the NBA (National Basketball Association). Like Dikembe Mutombo (Democratic Republic of Congo), Tracy Mc Grady (United States) and Luis Scola (Argentina), he is one of the best players in the world.

Liu Xiang won the gold medal in the men's 110 meter hurdles at the 2004 Athens Olympic Games. He was the first Asian man to win an Olympic gold medal in track, and his victory in Greece was hailed in his country as a cultural leap forward because it ran counter to the stereotypes of what makes a great hurdler.At the medalist's press conference following the men's 110-meter hurdlers, Liu said: "My victory has proved that athletes with yellow skin can run as fast as those with black and white skin". He was born on July 13, 1983 in Shangai, China.

The Chinese delegation participated in the 2000 Olympic Games held in Sydney (Australia), and won 28 gold medals in such events as athletics, badminton, diving, gymnastics, judo, shooting, taekwondo, table tennis and weightlifting.

Kuoshu is the national sport in the People`s Republic of China.

Lang Ping played volleyball at the 1984 Summer Olympics for China. In the 1980s, she was the best volleyball player in the world. In 2004, she became the head coach of the USA women`s national volleyball team. "Lang Ping is an individual who has been uncommonly successful in every phase of her career as a player and a coach, and her accomplishments are unequaled," USA chief executive officer Doug Beal said. "She won every major event as a player for China during her career and was clearly the dominant player in the world in the 1980s." And she transitioned more seamlessly than almost anyone in volleyball history to her role as a coach, leading China to a silver medal at the Atlanta Olympics in 1996 and successfully coaching professionally in Italy for many years. "

China sent 246 athletes to the 1992 Olympic Games in Barcelona (Spain). It participated in gymnastics, athletics, boxing, cycling, fencing, diving, judo, shooting, swimming, table tennis, archery, badminton, sailing, weightlifting, wrestling, modern pentathlon, basketball and volleyball. The People's Republic of China finished 4th in the medal count, with 54 (16 gold), trailing the Unified Team (112), United States (108) and Germany (82).

The Chinese metropolis has hosted the 11th Asian Games in 1990. Over 6,122 athletes from more than 35 countries participated, along with 1,000 coaches. It was the largest multi-sport event in the Third World in 1990.

Beijing has hosted the 1990 FIVB Volleyball Women's World Championship. It is the capital city of China.

The Asian country has had many famous sportswomen in the past century: Kuo-tuang Jung (table tennis), Lu Li (gymnastics), Chen Yueling (track and field), Fu Mingxia (diving), Zheng Meizhu (volleyball), Gao Min (diving), Haixia Zheng (basketball), Yang Xilan (volleyball), Zhuang Xiaoyan (judo), Hong Qian (swimming), Gu Jun (badminton), Chuang Tse-tung (table tennis), Wang Huifeng (fencing), Hsie -ting (table tennis), Wei Qiang (softball), Yong Zhuang (swimming), He Ying (archery), Ge Fei (badminton), Le Jingyi (swimming), Wang Junxia (track and field), Xu Yanmei (diving) , Sun Fuming (judo), Li Duihong (shooting), Mo Huilan (gymnastics) and Qu Yunxia (athletics).

Zhu Jianhua was one of the most famous athletes in China and in Asia. He was an Olympic bronze medalist and former world record holder in the high jump.

The Chinese team won the women`s volleyball World Cup by defeating Cuba (3-1) in 1985. It was the 2d World Cup victory for the People`s Republic of China.

China did not participate at the 1980 Olympic Games in Moscow, URSS (currently Russia). Many Chinese athletes -notably hurdler Tsu Lin, high jumper Ni Chih-chin, long jumper Hsia Chieh-ping, runner Sung Mei-hua, and volleyball players Liang Yan, Zhang Rongfang, Zhou Xiaolan and Zhu Ling- lost their Olympic opportunities.

Li Ning won three gymnastics gold medals at the 1984 Olympic Games in Los Angeles, California (USA). Like Nadia Comaneci (Romania) and Vitaly Scherbo (Belarus), he was one of the best gymnasts of the 20th century. Li Ning was born on September 8, 1963 in Liuzhou, Guangxi, China.

From 1993 to 1996, Wang Junxia was one of the greatest runners in China and Asia. She set three world records in 1993 (3,000- metre and 10,000-metro events). This year she won a gold medal in the 10,000m at the World Championships in Stuggart (Germany). At the 1996 Summer Olympic Games in Atlanta (Georgia, USA), she notified the world of her championships capabilities by winning the gold medal in the 5,000-meter race.

The Asian country won the silver medal in softball at the 1996 Olympic Games in the United States.

Diver Fu Mingxia won 5 gold medal at three successful Olympic Games: Barcelona (1992), Atlanta (1996) and Sydney (2000). She is an idol in her natal city of Wuhan, China.

Chuang Tse-tung was one of the best-known players in the history of table tennis (also known as ping pong). In the 1960s, she was an idol in the People's Republic of China.

China has competed in the Winter Olympics 8 times and has won a total of 33 medals. It has more Olympic medals that Iceland, Hungary, Australia and Poland combined.

Michael Chang, who had won a Grand Slam, plans to open an academy for young players in China. He once said, "I have a wish, which is to contribute my experience accumulated from playing in world tournaments to the development of tennis in China".

China sent 219 athletes to the 1984 Olympic Games, which were held in Los Angeles, California, USA. The Chinese delegation had athletes competing in 16 sports: archery (6), athletics (22), basketball (22), canoeing (4), cycling (7), fencing (17) wrestling (10), rowing (9), shooting (17), swimming (35), tennis (1), volleyball (22), weightlifting (10) and sailing (4).

Fishing – A Relaxing and Rejuvenating Sport for All – News

What makes fishing a relaxing sport? Probably, it is the voluntary nature of fishing that makes it more alluring for those who wish for some time off the busy stressful life. This is a mind-boggling sports for both city dwellers as well as those who live near the rivers, seas, and lakes. While those lives in the rural areas would go for fishing every now and then, the urban fishing enthusiast has to wait till its weekend and they would really love to spend their weekend fishing their favorite fishes and savoring the wonders of the nature.

Fortunately, there are a number of companies offering fishing vacations to the rivers, lakes, canals, or seas and makes it extremely enjoyable for those wannabe anglers. They are ready with all kind of guidelines for you. You may have heard about in Amazon and this fishing trip is one thing that any travel enthusiistic would cherish for life. Amazon fishing trips are so popular among both travelers as well as anglers. At Amazon, they get to fish a variety of fishes such as peacock bass, large mouth bass, and peacock bass fishing has got so known among the adventure community.

Fly fishing is so natural for those who stay near the water bodies; however, those who want to have an adventurous fishing holiday, fly fishing also is a great fishers prefer trout than peacock basses. Therefore if you one who likes to have more relaxing and laid back experience peacock bass fishing would be better option. At the same time it gives a lot of sportive moments too.

Fishing is certainly a relaxing activity soonheless, you are expected to follow rules and regulations of the area that you prefer to go for fishing adventure. Every state has its own rules and regulations and it is always better to check it first and follow them strictly, otherwise you may end up in trouble instead of enjoying and relaxing.

Make sure that you have gotten the right kind of fishing rod and baits. Probably you need rods of different sizes as it depends on the fish sizes. So have a good knowledge about it before you set off for the fishing experience. There is a lot more to know. Probably, in the beginning, for a couple of times, you might find it hard to cope up; however, things get better with each fishing adventure and you would want to have more next time. Gradually, you find yourself getting more serious about the fishing hobby, well, how can you blame it when you get the most relaxing experience with the Mother Nature?

Get ready for that wonderful experience of fishing and you have a number of companies and agencies that are ready to help you out with anything and everything related to fishing and adventure. You have a number of websites too to refer. Amazon peacock bass is one of those where you get a lot of assistance from fishing adventure companies.

Kitesurfing – The Extreme Sport for Old Men! – News

In my youth I engaged in various fighting sports, such as thai boxing and taekwondo. I also played bandy and football. For a while I was practicing athletics.Climbing was another passion. Activities that offered some action were my melody! Unfortunately, as it turned out my body did not appreciate the stress that these activities meant. Kicks, punches, throws, twists and other extreme movements led to inflated tendon anchors, the loss of one, then another anterior cruciate ligament, problems with painful joints etc …

Barely 30 years old, I finally cave up; both the body and my physiotherapist told me enough with the insanities. Depressed over the fact that my body already was about to fall apart I started to engage in more healthy activities as prescribed by my physiotherapist. Swimming and strength training did strengthen my muscles and lubricated my old rusty hinges, but it was so damn boring! Swimming back and forth in the pool together with a dozen walruses dressed in swimsuits and bathing caps was about as fun as paying my bills. Pumping iron with a bunch of testosterone-fueled guys did not suit my taste either …

The panic and the restlessness waited around the corner as I happened to meet the father of one of my friends who did something called kitesurfing. I remember thinking to myself; "kitesurfing … is not that something only guys in their twenties are doing?" as I recalled those times I had driven along the coast witnessing colorful bananas in the sky over the water. My friend's dad assured me that was not the case and insured that I should come along to the beach on a windy day, which I did shortly after.

To my big surprise, the mean age of the people that were kitesurfing was closer to 40 than 20. There were also a few men in their fifties as well as some young girls cruising on the water, as was the most natural thing to do!

To watch kitesurfing from a near distance was an experience in itself, it really looked amazing! I thought to myself that I wanted to do that as well, even if it would mean some pain for my poor body.

Naive as I am, I asked my friend's dad if I could borrow his equipment, just to try surfing for a short while, but was told that borrowing someone's equipment was out of question until I attended a kitesurfing course. Later on, after the course, I realized that lending your kite to someone is something that you would rather not do, unless the borrower is a pro. It's like lending your brand new car to someone that just took their driving license. Any, I booked a kitesurfing course and I stand on the beach with a trainer kite already the week after. The trainer kite, a small foil kite of about 2.5 square meters endured my initially quite harsh treatment, but it did not take long before my brain understood to pilot the kite like a bike and not like a car. To turn right, just pull your right arm toward you and extend your left arm. To turn left, simply do the opposite. Piece of cake!

The next element in the course was to go into the water with a large kite , and I had to admit that I had some difficulty in taming the kite, the power difference between the trainer kite and full-size kite was immense! At first me and the kite were not friends at all, it reminded me about the time when I was supposed to ride a wild horse! Like the horse the kite thread me about like a glove a few times. With the kite I landed in the water, which was not too comfy, but I can not deny that water in all cases is softer than the ground we walk on!

To make a long story short, at the end of the day I could ever come up on the board and surf a short distance before I (not surprisingly) fall. It was an indescribably good feeling to surf on the water! Later in the evening, still slightly intoxicated by the feeling to be able to utilize the power of the kite to surf, it stuck me that the body certainly felt a little tender, but without any indication that my joints would have gotten beat up from the session. I did however assume that the problems with various ailments would pile up if I decided to continue kitesurfing, which I intended to do, hooked as I already was!

It did not take long before I got my own equipment. My new toys constituent of one Slingshot RPM 12m kite, one Cabrinha Crossbow 9m kite and a Navis Board, plus harness and wetsuit. For the first time I was about to enter the water all by myself without the security of knowing that the instructor was there to rescue me in the likely case that I would screw up things! The feeling reminded me about the day when I had just taken my driving license and drove all alone for the first time in my life, a fear mixed with delight! With some assistance I managed to get the kite in the air and slowly moved out into the water to once more experience kitesurfing.

Half expecting to abruptly my kitesurfing career, 3 years later I have the pleasure to announce that my body is at its physical peak! I kitesurf on average 2-3 times a week and still can not believe that at this age I've found a sport that is not only great fun but also is like balm for body and mind! So all you old farts out there who warn for an activity that does not lead to arthritis or sore ligaments, check out kitesurfing, you will certainly not regret it!

10 Health Benefits of the Football Sport for Men – News

If you want to play football, you need to have a few characteristics, such as agility, footwork and endurance. The benefits of this sport can not be counted, though. Although the game is popular in Latin America and Europe, Americans are also developing interest to participate in the sport. Every game has its benefits and football is no exception. Let's take a look at some of the main benefits.

Aerobic Capacity

You need a higher degree of stamina in order to run for 20 minutes. So, football players have a great deal of aerobic capacity. They can walk or run for hours without getting tired. So, playing football will raise your aerobic capacity.

Heart slot

On average, a player runs for at least 5 miles through the game. So, the constant running, jogging and walking boosts the heart rate of the players. In other words, football is good for your health as it precedes the accumulation of plaque in the coronary arteries.

Muscle Tone and Body Fat

If you want to burn fat, it is one of the most appropriate sports for you. The reason is that it works your heart and muscles in more ways than one. Apart from this, the game helps you burn fat and build muscle mass.

Muscle Strength

During football, you do not need much body strength for kicking, twisting, jumping and turning. Due to these activities, you develop muscle strength.

Bone Strength

As a general rule, as you get older, the density of your bones comes down. During a match, the repeated loads on your whole body make your bones stronger. So, if you want to keep the strength of your bones, make sure you play it on a regular basis.


Coordination is a must for success because of the shifts between sprinting, running, and walking over and over again. Complex movements, such as passing, turning and dribbling also help you improve your coordination during the game.

Sharing and Teamwork

Although fitness goals are personal, all of us can benefit from football. As a matter of fact, your ability to work with other players to achieve a common goal goes a long way.

Brain Function

Since football is a fast-paced game, it helps you improve your self-discipline, persistence, and concentration skills. Even if the tempo slows down, you are after territorial advantages. You position yourself to get a pass or defend a certain area from the opponents.

Self-Esteem and Confidence

If you develop your endurance and physical strength, you can develop your confidence as well. With a higher self-esteem and confidence, you can perform well in friendships, family life, career and school.


You can play it anywhere, anytime. Since it's not a prohibitive or expensive sport, you will not have to meet strict requirements. As a matter of fact, it's a reliably simpler game.

So, if you want to enjoy all these benefits, we suggest that you build a team, get out and play it. Hopefully, you will be able to get the most out of this entertaining sport.

How to Lead Climb and Sport Climb – News

How to lead climb, sport climb, build basic anchors, and belay safely:

This article is intended to help climbers prepare for their first sport climbs. If you are reading this article, you are probably familiar with climbing in your gym, or top-roping at your local crags. Sport climbing is now your next step. There are unique sets of skills, training, and equipment required to sport climb outdoors safely.

Let's start with the basics. For bolted sport climbing, you will need:

  • A reliable climbing harness.
  • A reliable climbing rope with a middle marker.
  • Comfortable climbing shoes. Your tight gym bouldering shoes will likely cause you agony on the big walls of Yosemite. I like the La Sportiva Mythos for multi-pitch crack climbing and smearing on slab.
  • A chalk bag on a chord that allows you to move your chalk bag separately from your harness.
  • A belay device that can also be used to rappel. I like to carry both the Petzl Reverso for rappelling and the Trango Cinch, which is an auto-locking belay device similar to the Petzl GriGri.
  • A personal anchor system or daisy chain. I like the Metolius PAS (personal anchor system).
  • A variety of locking carabiners.
  • Long slings (also known as runners) with 2 non-locking carabiners on each.
  • A set of quick draws.
  • A cordette for setting up anchors.
  • A helmet for both the belayer and the climber.

It is very helpful to arrive with a route book that describes the climbs and their locations in the area that you are going to climb.

When choosing your first climb, it is wise to warm up on something easier than you are used to climbing. Real rock feels very different from the plastic holds you find in gyms. The physical techniques and the mental strain will unduly feel different, even if you are a hero in your local climbing gym. Also, many rock parks are rated differently than gyms. Even if you climb 5.12 in the gym, you may have trouble on a 5.8 climb. Yosemite and Joshua Tree and notorious for being sandbagged, or rated easier than they feel.

Once you chose a route, you must find it. Read your book for instructions, and try to match the rock shapes at the top to the photo. Start looking for bolts. Once you have found the route, count or read about how many bolts it has. Attach enough quick draws to your harness. Also bring your personal anchor, your cordlette, chalk, five locking carabiners, and whatever other protection pieces the route might call for. See if you can spot where the top anchor will be. Usually you will see two or three three bolts, and / or a ledge or other obvious end of the pitch.

You can attach your personal anchor to your belay loop on your harness with a girth hitch. Attach a locking carabiner to the other end, and attach that to your harness gear loops. Flake the rope onto a tarp or rope back, to make sure there are no tangles or compromises in the rope. Tie in to one end of the rope with a standard figure-8 knot going through both loops in your harness. Make sure the knot is close to your harness, and you have a tail safely tied off. Double check that both your harness and your belayer's harness are doubled backed. Your belayer will tie into the other end of the rope.

Make sure your belayer is confidant in lead belaying techniques. They should secure you with their belay device even before you leave the ground. As you climb to the first bolt, they should spot you in case of a fall.

When you reach the first bolt, make sure it is not far above or below you. Often the first bolt on a climb is high up. This is to discourage people who are not committed from starting the climb. Hopefully the bolt looks solid in the rock, without rust or obviously aging, and it's not moving at all. You should get as comfortable as possible, and then grab a quick draw or alpine draw (two carabiners with a runner between them). Climb one carabiner through the bolt, with the gate away from the rock. Alert your belayer that you are clipping, and grab the dangling rope below your figure-8 knot, and put it into the other carabiner.

Make sure that you do not back-clip. The best way I have found to remember that the rope goes from: belayer, to the rock, to the carabiner, to you. That means that if the rope is touching the rock before it enters the carabiner. If the rope is over the carabiner when it is placed, it is back clipped. You can imagine a fall from above is likely to open the gate of the carabiner when it is back clipped.

Once the first bolt is clipped, ask your belayer if you are on belay. Immediately, they should grab their belay device and keep you protected. The belayer should stand to the side of the line of fall, and they should be close to the rock, so that they do not get whipped into the rock in the event of a fall. If the belayer is much smaller than the climber, they should anchor themselves to a nearby tree or other stationary object. The belayer feeds slack to the climber as they progress. The should be some slack in the line, so that the climber does not feel restrained by the pull of the belay. Belayers who are used to top roping are likely to short rope a lead climber. Of course, there should not be too much slack. If the line is bending in a U shape, there is too much slack. The belayer should keep an eye on the climber at all times. If they are struggling, the belayer should be ready to take slack and catch a fall.

The climber continues to climb up the wall towards the second bolt. Once the second bolt is secure, there is a much smaller chance of hitting the deck. It is a good idea to tell your belayer when you are clipping, so that they can give you extra slack, and then take it back in when you are secure. Be sure to watch where your feet are when you climb. If your legs are in danger of becoming tangled in the rope, a fall could whip you upside-down. Your belayer should watch the position of your feet and the rope as well.

After clipping, if you are tired and not feeling confidant on the next part of the climb, is okay to tell your belayer to take, and you can rest. A few minutes of rest can help calm your mind and restore your strength. Shake out your hands and remember to breathe.

When you reach the anchor at the top of the pitch, you are ready to build an anchor. If there are bolts, start by putting two locking carabiners in them. Clip your personal anchor system or daisy chain into both carabiners. Once you are secure, you can tell your belayer that you are off belay. Lean back and relax, letting your personal anchor hold you. Tie off the rope by grabbing the line close to your figure-8 and tieing a clove hitch. Then, secure the clove hitch to one of the carabiners, and adjust it accordingly.

You can now use your cordette, or trustworthy webbing or slings, to build a sliding-x or a magic-x. Google how this is done. You basically clip the two locking carabiners into opposite ends of the cordette. Then grab the middle strands and pull them down. Take one of the strands and twist it once, forming a loop. This is now your power point. Now clip two locking carabiners into the loop and the other strand. If you wish, you can double up with two sliding-x slings. Put the rope in through the two locking carabiners that are in the power point. If you did this correctly, the anchor will be equalized from multiple angles. It will slide even along the angle.

Begin taking rope. You can try to organize it in a pile on the ledge, or you can butterfly it on the rope that is between your figure-8 and the clove hitch. You are going to belay from the top. Attach your belay device to the power point, or you can keep it on your harness. Once you have taken all of the rope, your partner should yell "that's me!" when there is no more slack in the line. Once you have your partner on belay, let them know. It is advisable to use the names of your partner when shouting commands, just in case there are other climbers around who might mistake you for their partner.

Now your partner, the follower, climbs. As the follower climbs, he takes off the quick drawings and slings attached to the bolts. First undo the carabiner that is in the bolt. Then attach that carabiner to your gear loops, then they undo the other carabiner from the rope. This prevails any chance of dropping the gear.

Once the follower gets to the anchor, they attach their personal anchor to the bolt locking carabiners. Once they are secure, the belayer can take the follower off belay. Or, if you are doing a multi-pitch climb, the follower can now become the leader. They then belayed from this anchor as they progress up the second pitch.

If you are ready to rappel, secure yourself, and then untie the rope ends. Take down the anchor while making sure that you are still securely attached to both bolts by your personal anchor system. If the anchor has rappel rings, feed the rope through both of the rings until you reach the middle marker. Make sure you tie knots in both ends of the rope to make sure that you do not accidently rappel off the end of the line. Once the rope's middle marker is even with the rings, yell "Rope!" and throw the ends down to the ground. Make sure that both ends of the rope are touching the ground.

Now you are ready to rappel. Attach your ATC to your main harness loop with a locking carabiner. Grab both strands of the rope that are coming down from the rapple rings, and slide them into your atc. Make sure the rope and the ATC are in the locking carabiner. Make sure the carabiner's gate is locked. Grab the brake strands that are going down and out of your ATC. Feel your weight behind held by the anchor. When you are ready, remove your personal anchor system, and begin your rappel. You control the friction as you slowly slide your hands down the brake rope. Look below you to make sure you are rappelling safely to the ground. Simply lean back and walk down as you rappel.

Once you are back safely on the ground, yell "Off rappel" to your partner. Now they do the same process, and they rappel. Now that you are both on the ground with all of your gear, pull one end of the rope, and yell "Rope!" when it is about to come crashing down. If you follow these instructions, you should be sporting climbing safely in no time.

Play A Sport – News

If you want to lose fat, it goes as no surprise for me to say that taking up a sport is one of the best ways to achieve that goal!

However, not just any sport will do! Although all and every sport is good for increasing your heart rate and can burn fat, what we really need to consider is that most sports involve a type of cardiovascular exercise. Now, in cardio, there are 3 basic types –

1. Metabolic Bursting

2. High Intensity Interval Training (HIIT)

3. Steady-state cardio

Metabolic bursting means an all-out effort – running, swimming, cycling, spinning, etc. AS FAST AS YOU CAN, at intensities of 90-100% of your max effort but for only about 20-30 seconds at a time. Then comes 10-15 seconds of lower intensity (about 60%) before you do it again. Do this 10-20 times and you're done. HIIT means a slightly less all-out but still high-intensity effort, at about 80% of your max, for 2 minutes, followed by 1 minute of 60% intensity. Repeat this 3-5 times. Steady-state means going at about 60% of your max continuously, such as jogging, or running on a treadmill.

To lose fat, you should, ideally, do all three of these – metabolic bursting is so fast that your body can not get enough oxygen into your lungs to power the effort required to perform the activity, so this forces your body to run to its fat stores to get more energy. When you follow that up with HIIT, this fat is then moved into the bloodstream to provide a constant source of energy to cells, so that your body can handle the longer periods of strenuous activity. Finally steady-state moves the fat in the bloodstream into your kidneys. Drinking lots of water after a cardio workout allows you to remove the fat from the body through urination. So now it's gone!

So let's look at a list of sports that can be classified as bursting, HIIT or steady-state –

Bursting – sprinting, cycling, spinning, swimming (as long as you do them at max effort)

HIIT – basketball, baseball, squash, burpees, circuit training

Steady-state – jogging, tennis, badminton, long-distance running

Not even close – golf, walking, tai chi

So choose which sports you would like to do and get active! Ideally you should do all 3 types of cardio. What's great about the sports listed under "Bursting" is that you can vary the intensity to experience all 3 levels, whereas sports like basketball can only go as intense as HIIT but no more, but it can also involve some steady-state. So for example, you could choose two sports, where one is basketball (for HIIT and steady-state) and the other is sprinting (for burning).

So get organized and choose sports that can lead you to your fat loss goals!