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This document provides an overview of outdoor activities for men, including rock climbing, kayaking, scuba diving, windsurfing, standup paddleboarding, backpacking, parkour, skateboarding, BMX, and rock climbing. It discusses essential gear, training tips, and locations for each activity. The document is intended to help men test their limits through adrenaline-fueled outdoor sports and adventures around the world.
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- 1. The Great Outdoors Guide The impulse to test limits is built into the male DNA. Asking for directions? Not so much. So consider this your handbook to adrenaline on the rocks, in the sea, and through the air. Its your compass to the best outdoor gear, sports, and activities spanning from one corner of the globe to the other. Whether you want to climb sheer gran- ite, kayak across cerulean waters, or plunge down backcountry single-tracks on a mud-splattered mountain bike, this is outdoor overdrive for the guy with true guts and grit. By Cat Perry
- 2. Crack the Surface: Rivers, Coasts, and Caves 66 mensfitness.com may 2013 Looking for something a little wet and wild? Kayaking and whitewater rafting are easy-entry adventures that quickly scale up with experience (from Class I to Class IV rivers and rapids). Outfitters across America offer all the basics to get you goinggear rental, course guidance, and more. Or slap on a wetsuit and plunge into the great unknown: Scuba diving pushes the limits of adventure deep below, with a steep learning curve thats rewarded in heart-racing close encounters with sharks and stingrays. Knock out your first PADI course and a few open-water dives and youll be ready to start exploring the waters that cover 70% of the earths surface. Kayaking Whitewater Rafting Scuba Diving 1 1 Body Glove 2013 Exo Diving Wetsuit (7mm) (left) The 2013 Exo is made from ultra-durable yet flexible mate- rial with a thermofiber interior and a 100% fluid seal, to keep you warm and keep water out. $400, bodyglove.com 2 Stohlquist FreeRyde Drytop A waterproof, breathable four- layer drytop, with latex-coated wrist gaskets for splash-free performance out on the water. $329, stolquist.com 3 Werner Paddles Power- house Whitewater Paddle This lightweight paddle boasts amazing power and response. $250, wernerpaddles.com Essential Gear Where to Go see page 78 Train for it Kayaking and rafting are deceptively full-body sports. To perform them at your best for hours, work every angle of your core with rotational moves, add push/pull exercises for your lats and shoulders, and keep your hips agile. With this regimen your body will be ready to fire on all fronts, for strong, controlled propulsion. Divers, on the other hand should focus on leg and core strength. Plus, your heart will be working overtime in the oxygen-depleted waters, so make cardio integral to your training. Kayaking/Rafting HIPS/THIGHS: Lateral Lunge: 3 sets, 12 reps CORE: Cable Woodchop 3 sets, 12 reps BACK: One-arm Row 3 sets, 12 reps CHEST: Incline Press 3 sets, 12 reps ROTATOR CUFF: Cable External Rotation 3 sets, 12 reps SHOULDER: Dumbbell Press 3 sets, 12 reps TRICEPS: Triceps Pushdown 3 sets, 12 reps Diving LEGS: Lunge 3 sets, 12 reps BACK: Lat Pulldown 3 sets, 12 reps CORE: Ab-wheel Walk 3 sets 12 reps True adrenaline junkies hit this wet bar first. previouspage:SCottmarkewitz;thispageFromTop:TimKemple;MartinStrmisky/Alamy Outdoors Guide
- 3. Train for It Paul NorrisCEO and co-founder of the sports- performance training center Extreme Athletics in Orange County, CA trains title-winning pro surfers. He emphasizes a mix of stability and core training for success on the water. (Bonus: All that hard work training for kitesurfing translates to newfangled winter sports like snowkiting.) LEGS: Stability Squat using an Indo Board or Bosu board: 3 sets, 15 reps; intermediate: Stability Squat with medicine ball: 3 sets, 15 reps CORE: Medicine Ball Rota- tional Throw: 4 sets, 5 reps; Swiss Ball Elbow Plank: 3 sets of 30-sec. holds, prog- ress to 1-min. holds, and then to Swiss Ball Elbow Plank circles: 10 reps each way BACK: TRX Rear-delt Flye: 3 sets, 12 reps Where to Go see page 78 1 Body Glove Performance Rash Guard High-tech top with UV protec- tion and a waistband draw- cord. $38, bodyglove.com 2 Surftech B-1 Standup Paddleboard (left) A 10'6 ultra-bomber board designed to withstand bumpy rivers and ocean currents. $1,375, surftech.com 3 Werner Grand Prix M1000 SUP Paddle A superlight midsize perfor- mance blade that slices in cleanly for optimized strokes. $389, wernerpaddles.com Essential Gear Adventure means going where you want, when you want. Ride a Wind-Powered Rush Not everyone can tame 78-footers like pro surfer Garrett McNamara (see page 30), so for us mere mortals, there are still plenty of exhila- rating alternatives to big-wave surfing. By jumping feet-first into these high-powered water sports, youll get your fix on almost any lake or coastal inlet. Kitesurfing and windsurfing will take everything youve got, but, master the mechanics of wielding wind speeds of 1230 knots and youll be ready in no time (gear rental is $100150 for a kite and harness, or sail, and board). Or get an intense upper-body workout with a powerhouse session of standup paddleboarding (SUP). All you need is your longboard and a performance paddle. Windsurfing Kitesurfing Standup Paddleboarding 2 SCottMarkewitz 68 mensfitness.com may 2013 Outdoors Guide
- 4. 1 Backpack Weighing in at only 3 lb 12 oz, the Osprey Volt 75 delivers a sick amount of storage for such a light pack, and a unique adjustable torso fits every guy. $199, ospreypacks.com 2 UV-Tech Water Purifier Clean water, anywhere. The re- chargeable SteriPen Ultra kills 99.9% of bacteria, protozoa, and viruses in 48 seconds with the click of a button. $100, steripen.com 3 Ultralight Sleeping Bag This tough, featherweight (1.6 lb) Mountain Hardwear Phan- tom 32 is designed for alpine treks, with 800-fill down and water-repellant fabric. $380, mountainhardwear.com 4 Propane-Free Stove A supermodern wood-burning stove by BioLite not only fires up your grub but powers up your USB devices, as well hasta ma単ana, dead battery. $130, shop.biolitestove.com 5 Built-Tough Tent The Black Diamond Skylight Tent may be lightweight, but dont be fooled, its tent poles strength-to-weight ratio is unmatched . $450, black diamondequipment.com 6 Advanced Multitool The Gerber Shift Multitool doesnt just look deiselit is. With forged steel and spring-loaded jaws, its the only MacGyver tool youll ever need. $115, gerber.com 8 Headlamp & Lantern The Snow Peak Snow- Miner Headlamp is a sleek dual threatboth an 80 lumen head- lamp and an ambient lantern. $56, snowpeak.com 7 All-Weather Fire Striker Add a spark and let there be fire, with the UST StrikeForce Fire Starter. $25, rei.com Its your world. Dont just live in itreach out and grab it. Zero In on the Great Unknown The chance for new extreme challenges has pulled you outdoors, but you know that only your mental gritrock will get you out the other side. Thats true for every outdoor endeavor, and backpacking is no exception. All you need is this essential gear, plus a few pimped-out extras, to keep you exploring everything under the sun, moon, and stars. Backpacking 3 EthanWelty/AuroraPhotos 70 mensfitness.com may 2013 Outdoors Guide
- 5. PARKOUR BASICS In addition to rolling, jumping, and landing, you need to learn to leap over obstacles using your hands. Here, two essential vaults to get you started: Speed Vault Run toward the obstacle in long strides. Use your hand as a momentum lever, press your hand down to help direct your feet down, and launch yourself over the obstacle. Monkey Vault Approach the obstacle in a straight line at a moderate speed. Reach forward a little more than an arms length away and plant both hands wide. Pass feet through your arms, leaning forward, and then let go as your feet clear the rail. Keep your chest up and arms behind you. Train for It Before you tackle wall runs and tic-tac techniques, use these basic training tips from American Parkour (AMP) to help you prep for both parkour and skateboarding. GLUTES/HAMSTRINGS/LATS/DELTS: Do three rounds of the following circuit: 200400m run 1015 squats 10-15 pullups 10-15 pushups 2 x 30-second hip flexor stretches AGILITY: Mark a 10-rung ladder on the floor, each rung 1218 inches apart. Perform the following agility drills as a circuit, and then repeat 23 times: High Knees (one step per block); High Knees (two steps per block); Butt Kicks (one step per block). Rest as needed between each exercise. Stretch at the end of the workout. The gravity-defying discipline of parkour is unlike any form of movement on the planet. Based on military ob- stacle courses, parkours gritty origins hail from the burbs of Paris. Is it sport, is it art? Whatever you call it, this organic movement across the urban landscape is a one-way ticket to new heights. MF asked Exo, editorial director of NY Parkour, about this no- mans land that spans from Paris to London to New York and even downtown Denver. MF: Parkour sort of reminds us of the martial-arts flicks we all watched in the 70s and 80s. What was the sport inspired by? Exo: It mustve been lodged in the subcon- scious for inspirationthat and comic books that we read as kids, especially in America. But more than that, I also like to think parkour is born out of our innate desire to move. How do guys who want to get into parkour start out? You have to train to train. We emphasize agility and pliability for beginners. Yes, we wont deny that youll need upper-body strength and explosive power, but the beauty is that parkour adapts to the user. The videos you see of us are equivalent to watching Olympic gymnas- tics; but if you walk into a gymnastics school, everyones not doing that. Just like that and martial arts, parkour is scalable. And what about for people who cant come to NY Parkour for instruction and jams? Find someone who knows what theyre doing. There are classes and gyms across the country. Sorry guys, jumping over fire hydrants while drunk isnt parkour. Practice safely, for real results. For more on the sport, go to nyparkour.com. 1 Fluescent Parkour Gloves Tough, breathable, nonslip grippers for this ultimate urban sport. $35 fluescent.com 2 Vans Half Cab Pro Sleek classics designed take a beating even from Vans pro skate team. $75, vans.com 3 Blunt RTS Lite Umbrella When youre just commuting, the extra-taut, aerodynamic canopy on the Blunt withstands 52 mph winds and keeps you dry. $69, bluntusa.com Essential Gear Master the Urban Jungle The concrete jungle serves up the best backdrop for breaking a serious sweat. Cities boast elevation shifts, constant movement, and crackling energyall of which you can channel into every workout. If the rebel in you is trying to break out of your treadmill-and-weights slump, pick up a board or a BMX bike. Cruise the city, ride the rails, and acquire a few well-earned bruises for faster metabolism, better coordination, and quicker reflexes. Then theres parkour, which turns your city into an obstacle course. The metropolis is a virtual play- ground of athletic opportunity, so choose your escape route and get going. Ben Radding Parkour Skateboarding BMX 4 Own your city streets, above and below. AndyDay/kiell.com 72 mensfitness.com may 2013 Outdoors Guide MF Interviews... NY Parkours Exo Where to Go see page 78
- 6. 1 Scarpa Instinct VS A high-performance shoe thats surprisingly comfortable, its Bi-tension rand system and all- Lorica construction allows it to dynamically adjust to all kinds of climbing, and the Vibram XS Edge rubber sole provides added grip and durability. $169, scarpa.com 2 Wild Country Petit Chalk Bag The chalk will help keep your fingers dry and improve their contact with the rock. $19, backcountry.com 3 Petzl GriGri 2 Belay Device Safely anchor with your climb- ing partner. The GriGri2 is by far the safest because it has an auto-locking feature, Bechtel says. $100, petzl.com 4 Petzl Sama Climbing Harness Companies cant put out harnesses these days without getting approved by a massive number of agencies, so almost all of them are safe, Bechtel says. Look for an all-around harness. Theyre durable and comfortable, and dont weigh that much more than the thinner harnesses. $70, petzl.com 5 Ropes Look for a single rope between 9 and 10mm in diameter, Bechtel advises. If you live in a rainy environment, like the Pa- cific Northwest or Northeast, opt for ropes with dry coating. $70300, backcountry.com 6 Mission Crash Pad A necessity for bouldering, this crash pad is made of upholstery-grade foam for a safer, longer-lasting landing area. $275, revolution climbing.com Essential Gear Where to Go see page 78 If you think pullups are the best exercise for rock climbing, think again. Climbing is great for developing upper-body strength, but if you rely on it, its going to destroy you, Bechtel says. In- stead, your goal is to get your legs strong in the single-leg stance, while upper-body exercises will help you develop your core. LOWER BODY: Step up onto a bench or plyo box (around 2024 inches high): 34 sets, 58 reps on each side; Pistol Squat: 34 sets, 5 reps on each side (hold onto a TRX strap to lessen the load, or hold a 10- to 15-pound 足dumbbell in each hand for added resistance) UPPER BODY: Knees-to- Elbow: 23 sets, 10 reps; inverted Row, either on a bar thats attached to a power rack or with the TRX. Reach the Top of the Mountain Even if youve tried rock climbing indoors, nothing compares to the real deal: scaling crags and slabs outdoors, says world-class climber Steve Bechtel, C.S.C.S. When youre out on the trails and rocks, you start to lose the work part of workout, he says. For the most pure form of climbing, try bouldering. You dont have to mess with ropes or safety gearits all movementand its a great prep for climbing. Or catch serious air while paragliding. Youll need to take classes certified by the U.S. Hang Gliding and Paragliding Association, but few thrills beat running off a mountain to catch a pocket of hot air with your fabric wing, soaring high for hours on end. Nate Millado Rock Climbing Bouldering Paragliding 5 TimKemple 74 mensfitness.com may 2013 Outdoors Guide
- 7. FromLeft:KevinWinzeler;DanBarham 76 mensfitness.com may 2013 Jamis Xenith Endura Elite $3,200, jamis bikes.com Bikes Types: Touring, hybrid, utility, roadster, recumbent Uses: Designed to go fast on open roads, ideal for fitness enthusiasts and competitive riders. Terrain: Best on paved roads to reach optimal speed and acceleration. Unlike MTBs, they have no rear suspension. Tire Size: Narrow tires meant for riding on smooth surfaces; however moun- tain bikes might be better for city streets, where the pavement is often uneven. Frame size: Lightweight and made of aluminum, carbon fiber, or titanium. Handlebars: Typically dropped (or curled) to ac- commodate many speed settings, but there are flat-bar styles as well. Road Bikes Raleigh Talus 29 Carbon Elite ($3,000, raleigh usa.com) Bikes Types: Cross 足country, all-day endur- ance, free-ride biking, downhill biking Uses: Made to handle ter- rain obstacles; typically for unpaved environments. Terrain: Built for tough trails and roads that con- tain rocks, logs, branches, and even small boulders. Tire Size: They vary in size and are thicker and more durable than those used on road bikes. Frame size: Frames often correlate with body proportions. A salesperson should be able to determine a riders proper size. Handlebars: Come with flat or riser bars. But what you choose has a lot to do with your bike and how you ride it. Mountain Bikes (MTBs) Road Bikes Mountain Bikes The naked eye might catch only the superficial differences between a road bicycle and a mountain bicycle. And while there are some crossovers, the two are essentially designed to serve entirely different purposes. Heres how they both stack up. Matt Caputo vs. 6 Outdoors Guide Where To Go see page 78