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"Beginner&amp;#39;s Guide to Outdoor Sports\\nAlways wanted to learn to surf, rock climb and more? Here&amp;#39;s how to get started, plus sculpt crazy-sexy muscles while doing it!\\nMake like Spider-Man and you'll get sleek, toned legs to show for all your wall walking! Climbing is the ultimate lower-body workout, and it zaps 707 calories per hour. (You could torch a pound in one afternoon!) To show you the ropes, self asked Sarah Hueniken, a certified rock and alpine climbing guide in Canmore, Alberta, for newbie advice.\\n\\n__Know, then go!__  \\n__You won't fall__ All climbers begin on top rope routes, which means a thick rope connects you, via a secure anchor at the top of the wall, to a person holding your rope below. So even if you do accidentally slip, you'll still hang there\u2014safely!\u2014in the air.\\n\\n__You don't need to know about knots__ At first, a more experienced climber or instructor will make sure your harness is snug and man the ropes, so you can be certain nothing crucial will come loose. The only thing you're responsible for tying: your shoes.\\n__Know, then go!__  \\n__Upper-body strength isn't a must__ Can't do a pull-up? No problem. Climbing, especially on beginner routes, is mostly about using your gams. Your legs are much stronger than your arms, so they won't tire as easily as you power up your climb.\\n\\n__You can always hang out\u2014literally__ If you get stuck, stumped or spent, you can let go, sit back in your harness, shake out your arms and legs, and hang until you're ready to go again. There's no rush to the top. Take your time and enjoy the view.\\n\\n__How to not look stupid__  \\nDon't wear too-short shorts to rock climb; your harness may start to look and feel more like a thong. Ouch! A better bet: workout pants or capris you would wear to yoga. You want them to be fitted, stretchy, super comfy and definitely wedgie-proof.\\n\\n__Try it__  \\nTo find a certified instructor, visit the American Mountain Guides Association at [AMGA.com](http://AMGA.com).\\n__Heads-up__ Hard hats protect your noggin from falling rocks. This one, the Elia ($66; [Petzl.com](http://Petzl.com)), adjusts to fit snugly.\\n__Sole support__ The flexible, grippy rubber on the Quantum ($140; [FiveTen.com](http://FiveTen.com)) helps you stick to walls.\\n__At the ready__ She's got a harness, belay device and chalk bag\u2014and so should you! Try the Mammut Ophira Crag Bag Kit ($80; [EMS.com](http://EMS.com)).\\nIf the promise of getting sexy flat abs while sitting on your patootie and soaking up the warm sunshine appeals to you, then flat-water kayaking is your ticket to bliss. Because the power to propel your boat comes from your core, every stroke will help whittle your middle. Ready to get on board? Instructor Anna Levesque, founder of Girls at Play, an outfit in Asheville, North Carolina, that runs paddling clinics and tours for women, gives you all the info you need to get your feet wet.\\n\\n__Know, then go!__  \\n__Everybody looks wobbly getting in the boat__ There's no graceful way to get into a kayak, so consider the pressure to look cool officially off. Just scoot your boat halfway into the water, plunk your bottom on the seat, throw your legs in, and wave bye to the landlubbers on shore!\\n__Know, then go!__  \\n__It's easy to adhere to a \\\"no-tips\\\" policy__ You're not going to suddenly capsize as long as you remember to keep the front of your boat perpendicular to any choppy water. And, um, leaning really far to either side? We wouldn't.\\n\\n__You'll float__ If you should take a dunk, you'll be wearing a life vest, so you might as well enjoy the swim!\\n\\n__How to not look stupid__  \\nHush! Sound carries exceptionally well over flat water, so keep your thoughts about that hot guy on shore to yourself. Utter them aloud, even softly, and chances are, he'll hear you.\\n\\n__Try it__  \\nGo to the American Canoe Association ([AmericanCanoe.org](http://www.AmericanCanoe.org)) to join a local club and find an instructor or great places to paddle. Despite the name, the group also promotes recreational kayaking.\\n__Flip out__ Protect your soles from rocky riverbeds (and get strappy tan lines) with the feminine ZX/1 Vibram Unaweeps ($95; [ChacoUSA.com](http://ChacoUSA.com)).\\n__Float favorite__ Most beginners start with a more stable sit-on-top (rather than sit-in) kayak, such as the Vector 13 Polymer ($899; [NeckyKayaks.com](http://NeckyKayaks.com)).\\n\\n__Paddle power__ Get one that fits! The Skagit FG IM ($130; [WernerPaddles.com](http://WernerPaddles.com)) comes in two shaft sizes; the one for smaller hands will make it much more comfy to hold.\\n__Safety first__ Invest in a jacket designed for women, like the Bella ($165; [AstralBuoyancy.com](http://AstralBuoyancy.com)). It has a built-in sports bra to lend you extra support.\\n__H\u00B2No!__ Say sayonara to soggy sandwiches. Keep your lunch, camera, gadgets, keys and wallet in a watertight Cascade Designs Black Canyon Dry Bag ($20 to $55; [CascadeDesigns.com](http://CascadeDesigns.com)).\\nThere's a reason surfer chicks are totally stoked during micro-bikini season: Their arms are toned from paddling, their legs are lean from crouching down, and their abs are ridiculously tight from all that on-board balancing. Coach Candice Hague, program director for the Women's Surf Adventures program at the Safari Surf School in Nosara, Costa Rica, has the lowdown to get you hanging ten. If you don't already own the perfect bikini, start shopping! May we suggest an itsy-bitsy, teeny-weeny, yellow, polka-dotted one?\\n\\n__Know, then go!__  \\n__Spills happen__ When you feel unsteady, take a deep breath, throw your arms over your head (to protect it from your board), and fall backward. Keep cradling your head as you emerge from the water and say something like \\\"That was gnarly!\\\" Because, honestly, when else can you use those words in a sentence unironically?\\n__Know, then go!__  \\n__You won't get sucked out to China__ That said, riptides are serious business. If you feel yourself being pulled away from shore, turn your board parallel to the beach and paddle hard; within a few strokes, you'll be safely back in calmer waters. Phew.\\n\\n__Stop worrying about sharks__ You're 32 times more likely to be struck by lightning than attacked by a toothy swimmer, according to the Florida Museum of Natural History. Take that, Jaws!\\n\\n__How to not look stupid__  \\nWe know you're eager to catch your first wave, but don't be the girl who puts on her board's ankle leash halfway up the beach\u2014then trips all the way to the water. Wait until you hit the shore, then leash up!\\n\\n__Try it__  \\nRent a board and take a lesson at your local surf shop, or visit the International Surfing Association ([ISASurf.org](http://ISASurf.org)) to find a certified surf school near you.\\n__Be on guard__ Slip on the O'Neill Skins rash guard ($35; [Oneill.com](http://Oneill.com)) to prevent painful belly chafing.\\n__Skin-sational__ Nab face, body and lip sunblock, plus a bar of glycerin soap to wash the salt off post-session, in the Surf-Vival Kit for Surfers ($27; [SmartGirlsWhoSurf.com](http://SmartGirlsWhoSurf.com)).\\n__Wax on!__ Layer Sticky Bumps Day Glo wax ($14 for seven bars; [StickeBumps.com](http://StickeBumps.com)) on your board to give your toes more to grip.\\n__Stand tall__ The longer the board, the easier it is to stand on. Try this sweet 8-footer ($745; [WaldenSurfboards.com](http://WaldenSurfboards.com)) and you'll feel as at home in the water as a mermaid.\\nYou could plod for two hours on a treadmill to slim down, but here's a more inspired idea: Take a hike. Trekking hilly routes burns 482 big ones each hour and tones your tush and thighs with every step. We enlisted Kathy Dragon, creator of [TravelDragon.com](http://TravelDragon.com), a search engine for hiking tours in Boulder, Colorado, to help you get on the right path. Happy trails indeed.\\n\\n__Know, then go!__  \\n__Pack wisely__ Even if you're going for a short hike, bring provisions: at least 2 quarts of water; snacks (nuts, dried fruit, even candy bars); a rain jacket; a map; and, just to be safe, a first-aid kit and a flashlight. For greater stability and comfort, distribute your heaviest items evenly in the bottom of your pack, then add lighter goods.\\n__Know, then go!__  \\n__Phone a friend__ No *127 Hours* scenario for you! Always let a pal know where you're going and when you expect to get back.\\n\\n__\u2026But no willy-nilly dialing!__ Save talking on your cell for emergency situations only. (And, no, describing the epic view at the top to every person on your contact list doesn't count.) Enjoy your hike, revel in the peace, and if there are other people around, give them the space to do so, too.\\n\\n__How to not look stupid__  \\nIf you're scrambling down a hill with loose gravel, assume a wider stance, bend your knees, and don't lean too far back or forward. That way, you can balance your weight firmly over your feet and get home sans scraped knees\u2014and with a fun-filled day to remember.\\n\\n__Try it__  \\nTo learn more hiking skills and find trails to try near you, go to the American Hiking Society at [AmericanHiking.org](http://AmericanHiking.org).\\n__Shoe in__ Nix blisters and turned ankles with the knobby-soled, shock-absorbing Women's Master of Faster Low hikers ($110; [Columbia.com](http://Columbia.com)).\\n__Get girly__ Packs made for women, like the 2011 Day Star ($65; [Camelbak.com](http://Camelbak.com)), are lighter and narrower to fit your body better.\\n__Go soft__ Cushiony merino-wool socks such as Darn Tough Vermont ($15; [DarnTough.com](http://DarnTough.com)) dry quickly, which prevents odor.\\n__Top it off__ Protect your scalp. The Outdoor Research Traverse ($30; [OutdoorResearch.com](http://OutdoorResearch.com)) has a UPF 50+ guard.\\n\\n  \\n[Bike Gear: 5 Essentials We Love](/fitness/2011/05/bike-gear-essentials-we-love-slideshow)"^^<http://www.w3.org/2001/XMLSchema#string>
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