Sunday, December 8, 2024

Lessons Learned at Nature School...Sky Clocks and a Shadow Tree©

 



Author’s note -- I hope that you enjoy learning from this resource!  To help me to continue to provide valuable free content, please consider showing your appreciation by leaving a donation HERE.  Thank you and Happy Trails!

 

Due to a scheduling error, your regularly scheduled article “Getting Paleo Fit...Start Exercise Program Now!©, has been delayed until next week, when it will appear at its normally scheduled program time.  Thank you for your patience.

 


Dr. William G. Vinal was an advocate for learning about science, by experience, while out in nature.  In 1922, he authored an article titled “Making Friends with the Mountains”, and here are two of the questions that he asked way back in 1922.  Do you know the answers?   To help, here is some information. 

 

 

Sky Clocks

 


Where does the sun rise and set, and in the northern hemisphere what direction does a shadow point at noon?  What about in the southern hemisphere?  On what two days during the year are the days and nights both equal?  Do you know the answers?

 


Most modern people, perhaps because of electricity, artificial lights and other modern conveniences, no longer pay attention to the path of the Sun across the sky.  Our ancestors did, it was the only clock and compass that they had!

 


Entire books have been written about the movement of the Sun through the sky, but to summarize, in the Northern Hemisphere, the Sun rises in the east, sets in the west and traces an arc through the sky in the south.  At the equator, the Sun is always directly overhead and is neither north nor south of you, while south of the equator, the Sun traces an arc through the sky in the north. 

 


At the Summer Solstice, north of the equator, on June 21st, the Sun is at its highest point in the sky and the day is the longest of the year.  And at Winter Solstice, on December 21st, the Sun is at its lowest point in the sky of the northern hemisphere and the day is the shortest of the year.  At the Equinoxes, on March 21st and September 23rd, when the Sun is directly above the equator, rather than north or south of it, the day and night are both 12 hours long.

 


Shadow Tree

 


What time of day would the shadow of a tree or a stake be the smallest?  Above the equator, in the northern hemisphere, what direction does it point?  If you mark the shadow-tip hour by hour, what direction does it trace?  Do you know the answers?

 


Since the Sun rises in the east and sets in the west, morning shadows point west, and afternoon shadows point east.  At solar noon (1:00 pm during daylight saving time and 12:00 pm standard time), the shadow will be at its shortest.  At noon, in the northern hemisphere, because the Sun is to the south, the shadow will point north.  And in the southern hemisphere, at noon, the shadow points south, because the Sun is to the north.

 


Hopefully, you know the answers to these questions, but in any case, you know the answers now!

 


Dr. Vindal’s entire article is included below for your convenience, and here is a bonus question.  Can you find the mistake on the 1922 illustration from page 9, below?  Here is a tip, follow the Sun.  Good luck!  Leave me a comment if you find the mistake.

 



Don’t forget to come back next week and read “Ten Essentials of Winter Camping ©”, where we will talk about how to camp in the winter wilderness and stay warm and safe.

 

I hope that you enjoy learning from this resource!  To help me to continue to provide valuable free content, please consider showing your appreciation by leaving a donation HERE.  Thank you and Happy Trails!

 

I hope that you continue to enjoy The Woodsman’s Journal Online and look for me on YouTube at BandanaMan Productions for other related videos, HERE.  Don’t forget to follow me on both The Woodsman’s Journal Online, HERE, and subscribe to BandanaMan Productions on YouTube.  If you have questions, as always, feel free to leave a comment on either site.  I announce new articles on Facebook at Eric Reynolds, on Instagram at bandanamanaproductions, and on VK at Eric Reynolds, so watch for me.

 

That is all for now, and as always, until next time, Happy Trails!

 

 

Sources

 

Berman, Bob; “It's Spring! See How the Sun is Getting Higher Every Day”, Almanac, [©2024 Yankee Publishing, Inc.], https://www.almanac.com/its-spring-see-how-sun-getting-higher-every-day, accessed November 2, 2024

  

Gibson, J., Soldiers’ Own Note Book and Diary For 1918, [London, Charles Letts & Co., 1918] http://heritage.christchurchcitylibraries.com/Archives/OSullivan/Clutterbuck/Diary/PDF/0050.pdf, accessed 08/16/2018

 

Tahouri, Ali; “Evaluation of Windows and Energy Performance Case-Study: Colored Building”, 2015, Faculty of Architecture (EMU), pages 3946 to 3444, https://www.researchgate.net/figure/Sun-Path-In-North-Hemisphere_fig1_292389622, accessed November 2, 2024

  

Owendoff, Robert S.; Better Ways Of Pathfinding, [The Stackpole Company, Harrisburg, Pennsylvania, 1964], page 34

 

Vinal, William G.; “Making Friends with the Mountains”, Safety Magazine, April 1928, [The Education Division of the National Safety Council, New York, New York], pages 8 to 9, https://books.google.com/books?id=1YOgvEOTDQsC&pg=RA7-PA9&dq=%22a+mountain+climber+should%22&hl=en&newbks=1&newbks_redir=0&sa=X&ved=2ahUKEwjWjuKevryJAxXHGFkFHR1-G2AQ6AF6BAgEEAI#v=onepage&q=%22a%20mountain%20climber%20should%22&f=false, accessed November 1, 2024

 

 

Sunday, December 1, 2024

Getting Paleo Fit...Learning How to Stay Alive!©

 

 


Author’s note -- I hope that you enjoy learning from this resource!  To help me to continue to provide valuable free content, please consider showing your appreciation by leaving a donation HERE.  Thank you and Happy Trails!

 

Ok, taking 10,000 steps a day, while walking at a medium/brisk pace of 100 steps a minute or 2.8 mph (4.5 kph) is the MINIMUM that we need to do to manage our hunter gatherer inheritance wisely.  But is there more to it than that?  Well, yes, yes there is!

 

Our hunter gatherer ancestors lead active, busy lives.  In fact, their whole existence was a cross-training program of low intensity steady state (LISS) cardio training program involving long sustained bouts of continuous exercise at a low or slow-paced days, mixed with hunting days resembling high intensity interval training (HIIT), followed by rest days.  

 

According to Ken Hill, an anthropologist, the modern Ache, who are hunter gatherers living in Paraguay, do “moderate days most of the time, and sometimes really hard days usually followed by a very easy day”. 

 


Our ancestors’ daily life was all the exercise they needed, but that just isn’t the case anymore, so what can we do today?

 


First develop a cross training exercise plan with a mix of high intensity interval training and low intensity steady state exercise.

 

There are three ways to increase aerobic capacity and lose weight, you can increase exercise frequency, increase exercise duration or increase exercise intensity.  Compared to endurance training, high intensity interval training promotes greater visceral fat reduction, glycemic control, and better improves cardio-respiratory fitness with an improved cardiac structure, function and a reduced resting heart rate. 

 

According to the Norwegian University of Science and Technology, HERE, and other sources, one session of interval training each week is enough to maintain your current fitness, and beginners and newcomers should start with just one session per week.  One or two interval training sessions per week is required to improve your physical fitness.  Even elite athletes won't do more than three interval training sessions per week, and of the three, at least one, will be at slightly lower intensity.  And remember you must always take a day's break in between sessions, no back-to-back interval workouts.

 


Second, after you have developed an exercise plan, get your doctor’s approval before you start.  Alternatively, you could ask your doctor for an exercise plan to start with, but any case always check with your doctor before starting any exercise program!

 

So, start a cross-training program today consisting of low intensity steady state (LISS) cardio training days, mixed with high intensity interval training (HIIT), and get fit like Great Grandad, 84,000 generations ago!

 


Don’t forget to come back next week and read “Getting Paleo Fit...Start Exercise Program Now!©”, where we will explore a plan to get paleo fit!

 

I hope that you enjoy learning from this resource!  To help me to continue to provide valuable free content, please consider showing your appreciation by leaving a donation HERE.  Thank you and Happy Trails!

 

I hope that you continue to enjoy The Woodsman’s Journal Online and look for me on YouTube at BandanaMan Productions for other related videos, HERE.  Don’t forget to follow me on both The Woodsman’s Journal Online, HERE, and subscribe to BandanaMan Productions on YouTube.  If you have questions, as always, feel free to leave a comment on either site.  I announce new articles on Facebook at Eric Reynolds, on Instagram at bandanamanaproductions, and on VK at Eric Reynolds, so watch for me.

 

That is all for now, and as always, until next time, Happy Trails!

 

 

Sources

 

 

Agam, Aviad; Barkai, Ran; “Elephant and Mammoth Hunting during the Paleolithic: A Review of the Relevant Archaeological, Ethnographic and Ethno-Historical Records”, Advances in Quaternary Studies: The Contribution of Mammalian Fossil Record, 2018, Vol. 1, No. 3, https://www.mdpi.com/2571-550X/1/1/3#, accessed November 23, 2024

 

Banksy; “Fast Food Caveman”, from Pyramid America Framed Plexi Posters on Amazon.com, https://www.amazon.com/-/es/Pyramid-America-Caveman-Graffiti-enmarcada/dp/B01NBC0CIB, accessed November 12, 2024

 

Ben-Dor, Miki; Sirtoli, Raphael; Barkai, Ran; “The evolution of the human trophic level during the Pleistocene”, Yearbook of Physical Anthropology Article, March 5, 2021, https://onlinelibrary.wiley.com/doi/full/10.1002/ajpa.24247, accessed November 20, 2024

 

Brenner, Dana; “How To Prepare For Your First Outdoor Adventure”, American Outdoors Guide, December 2021, Vol. 1, Issue 5, [©2021 Engaged Media, LLC, Durham, NC], pages 50 to 57

 

Crowhurst, Christopher, “Shoulder Exercises for Kayaking and Canoeing”, Paddling Light,

http://www.paddlinglight.com/articles/shoulder-exercises-for-kayaking-and-canoeing/, accessed 11/28/24

 

Herzig, Ilana; “From Hunter to Marathoner”, Archaeology, September/October 2024, page 19

 

Hora, Martin; Pontzer, Herman; Wall-Scheffler, Cara M.; Sládek, Vladimír; “Dehydration and persistence hunting in Homo erectus”, Journal of Human Evolution, Volume 138, 2020, https://www.sciencedirect.com/science/article/abs/pii/S0047248419300077#:~:text=It%20has%20been%20argued%20that,et%20al.%2C%202009), accessed November 19, 2024

 

Hora, Martin; Pontzer, Herman; StruÅ¡ka, Michal, Entin, Pauline; Sládek, Vladimír; “Comparing walking and running in persistence hunting”, Journal of Human Evolution, Volume 172, 2022, https://www.sciencedirect.com/science/article/abs/pii/S0047248422001075?via%3Dihub, accessed November 19, 2024

 

Mayo Clinic Staff; “10,000 steps a day: Too low? Too high?”, [© 1998-2024 Mayo Foundation for Medical Education and Research], https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391, accessed November 23, 2024

 

Nuffield Health; “The truth behind walking 10000 steps a day”, [© 2024 Nuffield Health], https://www.nuffieldhealth.com/article/walking-10k-steps-a-day-fact-fiction#:~:text=The%20idea%20of%20walking%2010%2C000,and%20the%20idea%20caught%20on, accessed November 23, 2024

O’Keefe, Evan L., Lavie, Carl J.; “A Hunter-Gatherer Exercise Prescription to Optimize Health and Well-Being in the Modern World”, Journal of Science in Sport and Exercise, Vol. 3, 2021, pages 147 to 157, https://link.springer.com/article/10.1007/s42978-020-00091-0, accessed November 14, 2024

 

O’Keefe, James H., et al.; “Achieving Hunter-gatherer Fitness in the 21st Century: Back to the Future”, The American Journal of Medicine, Volume 123, Issue 12, pages 1082 to 1086, https://www.amjmed.com/article/s0002-9343(10)00463-8/fulltext, accessed November 14, 2024

 

O’Keefe, James H., et al.; “Cardiovascular Disease Resulting From a Diet and Lifestyle at Odds With Our Paleolithic Genome: How to Become a 21st-Century Hunter-Gatherer”, Mayo Clinic Proceedings, Volume 79, Issue 1, pages 101 to 108, https://www.mayoclinicproceedings.org/article/S0025-6196(11)63262-X/fulltext,

 

Pires, M. M.; “The Restructuring of Ecological Networks by the Pleistocene Extinction”, Annual Review of Earth and Planetary Sciences, May 30, 2024, Vol. 52  No. 1, pages 133 to 158, https://www.annualreviews.org/content/journals/10.1146/annurev-earth-040722-104845, accessed November 22, 2024

 

Reynolds, Eric; “Getting into Wilderness Shape, a Three-Month Program ©”, The Woodsman’s Journal Online, May 1, 2022, https://thewoodsmansjournalonline.blogspot.com/2022/05/getting-into-wilderness-shape-three.html, accessed November 30, 2024

 

Shea, Michael R.; “Getting Into Elk Hunting Shape: Phase 1”, Field & Stream, May 2014

 

Shea, Michael R.; “Getting Into Elk Hunting Shape: Phase 2”, Field & Stream, June 2014

 

Shea, Michael R.; “Getting Into Elk Hunting Shape: Phase 3”, Field & Stream, July 2014

 

Shideler, Karen; “10,000-step approach to health really works”, The Hour, July 2, 2002, page A7, https://books.google.com/books?id=5g4hAAAAIBAJ&pg=PA4&dq=%2210,000+steps%22&article_id=4151,144153&hl=en&sa=X&ved=2ahUKEwizzKar7vKJAxVsMlkFHSwvId8Q6AF6BAgMEAI#v=onepage&q=%2210%2C000%20steps%22&f=false, accessed November 23, 2024

 

Stein, Jeannine; “10,000 steps add up to good health”, The Daily Gazette, November 24, 2002, https://books.google.com/books?id=AHwuAAAAIBAJ&pg=PA39&dq=%2210,000+steps%22&article_id=6179,5934209&hl=en&sa=X&ved=2ahUKEwizzKar7vKJAxVsMlkFHSwvId8Q6AF6BAgNEAI#v=onepage&q=%2210%2C000%20steps%22&f=false, accessed November 23, 2024

 

The Walking Site; “10,000 Steps A Day”, [© by TheWalkingSite.Com 1998-2023], https://www.thewalkingsite.com/10000steps.html, accessed November 16, 2024

 

Tudor-Locke, Catrine, et al.; “How fast is fast enough? Walking cadence (steps/min) as a practical estimate of intensity in adults: a narrative review”, British Journal of Sports Medicine, 2018, 52, pages 776 to 788, https://bjsm.bmj.com/content/52/12/776, accessed November 30, 2024

 

Wikimedia; “imagen”, by Sandritaverooka, June 10, 2015, https://commons.wikimedia.org/wiki/File:Ejemplo_evolucion.jpg, accessed November 13, 2024

 

Saturday, November 23, 2024

Getting Paleo Fit...Take Steps to Manage Your Inheritance Wisely©

 

 


Author’s note -- I hope that you enjoy learning from this resource!  To help me to continue to provide valuable free content, please consider showing your appreciation by leaving a donation HERE.  Thank you and Happy Trails!

  

To read part one “Getting Paleo Fit...The Why!©” go HERE

 

Humans, like bears, are omnivores and can eat either plants or animals, what is eaten often depends on what is available.  However, ever since Homo erectus, 50,000 generations, or 1.5 million years ago, humans have become more carnivorous, in fact anthropologists, believe “...that meat-eating has played a significant role in the evolution of Homo, not just Homo sapiens”. 

 

To get the meat that we needed to survive, humans evolved to maximize their stamina and brainpower.  This allowed us to use a hunting strategy called “persistence hunting”.  This method is also called “endurance hunting” and was described by anthropologist  Eugene Morin as the “spook and run” technique.  To run our prey down, humans evolved bipedalism, an increased capacity to sweat and decreased body hair to help cool our body while running, a complex respiratory system, long legs, plantar arches and long Achilles tendons that both work as leg springs and a large proportion of slow-twitch muscles fibers, which are slow to fatigue. 

 



Up until the end of the Ice Age, 390 generations, or 11,700 years ago, humans were apex predators, and the world was full of megafauna: mammoths, woolly rhinoceros, cave bears, and more.  In modern hunter-gatherer societies today, big-game hunting is generally a male behavior; but before the end of the Ice Age, it would have required the participation of everyone, whether driving or dispatching large megafauna.  So, Great Grandad and Great Grandma, 84,000 years ago, would both have been buff marathon runners!

 



We evolved for movement and exercise and the body remembers, even if we’ve forgotten.  So, what did Great Grandma and Great Grandpa do, all those generations ago, to keep strong, healthy and fit?  To start with they got up and walked, everywhere, all the time, every day! 

 


So, get walking.  Get a step counter and see how many steps you take in an average day, and then set a goal to increase it.  Work up to at least 10,000 steps a day by adding in blocks of 2,000 steps.  10,000 steps in one go is a walk of an hour and forty minutes, so break it up and spread it out throughout the day.  And get outside to get your steps in, outdoor exercise gives you sunlight that will stimulate vitamin D production in your skin.  If possible, walk in a natural setting, since research shows that a 60 minute walk in nature improves memory performance and attention span, compared to the same length of a walk in an urban setting.  And an hour and forty minutes of walking outside on trails or grass will burn about 400 calories, which over seven days of walking is about ¾ pounds (340 grams) of fat.


And don’t forget that this is only about half of what modern hunter-gatherers walk every day.  And that there are other things that you can do to build fitness and burn calories during your day.

 

 

Don’t forget to come back next week and read “Getting Paleo Fit...Learning How to Stay Alive!©”, where we will talk about what to look for in an exercise plan to get paleo fit!

 


I hope that you enjoy learning from this resource!  To help me to continue to provide valuable free content, please consider showing your appreciation by leaving a donation HERE.  Thank you and Happy Trails!

 

I hope that you continue to enjoy The Woodsman’s Journal Online and look for me on YouTube at BandanaMan Productions for other related videos, HERE.  Don’t forget to follow me on both The Woodsman’s Journal Online, HERE, and subscribe to BandanaMan Productions on YouTube.  If you have questions, as always, feel free to leave a comment on either site.  I announce new articles on Facebook at Eric Reynolds, on Instagram at bandanamanaproductions, and on VK at Eric Reynolds, so watch for me.

 

That is all for now, and as always, until next time, Happy Trails!

 

 

Sources

 

Agam, Aviad; Barkai, Ran; “Elephant and Mammoth Hunting during the Paleolithic: A Review of the Relevant Archaeological, Ethnographic and Ethno-Historical Records”, Advances in Quaternary Studies: The Contribution of Mammalian Fossil Record, 2018, Vol. 1, No. 3, https://www.mdpi.com/2571-550X/1/1/3#, accessed November 23, 2024

 

Banksy; “Fast Food Caveman”, from Pyramid America Framed Plexi Posters on Amazon.com, https://www.amazon.com/-/es/Pyramid-America-Caveman-Graffiti-enmarcada/dp/B01NBC0CIB, accessed November 12, 2024

 

Ben-Dor, Miki; Sirtoli, Raphael; Barkai, Ran; “The evolution of the human trophic level during the Pleistocene”, Yearbook of Physical Anthropology Article, March 5, 2021, https://onlinelibrary.wiley.com/doi/full/10.1002/ajpa.24247, accessed November 20, 2024

 

Herzig, Ilana; “From Hunter to Marathoner”, Archaeology, September/October 2024, page 19

 

Hora, Martin; Pontzer, Herman; Wall-Scheffler, Cara M.; Sládek, Vladimír; “Dehydration and persistence hunting in Homo erectus”, Journal of Human Evolution, Volume 138, 2020, https://www.sciencedirect.com/science/article/abs/pii/S0047248419300077#:~:text=It%20has%20been%20argued%20that,et%20al.%2C%202009), accessed November 19, 2024

 

Hora, Martin; Pontzer, Herman; StruÅ¡ka, Michal, Entin, Pauline; Sládek, Vladimír; “Comparing walking and running in persistence hunting”, Journal of Human Evolution, Volume 172, 2022, https://www.sciencedirect.com/science/article/abs/pii/S0047248422001075?via%3Dihub, accessed November 19, 2024

 

Mayo Clinic Staff; “10,000 steps a day: Too low? Too high?”, [© 1998-2024 Mayo Foundation for Medical Education and Research], https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391, accessed November 23, 2024

 

Nuffield Health; “The truth behind walking 10000 steps a day”, [© 2024 Nuffield Health], https://www.nuffieldhealth.com/article/walking-10k-steps-a-day-fact-fiction#:~:text=The%20idea%20of%20walking%2010%2C000,and%20the%20idea%20caught%20on, accessed November 23, 2024

O’Keefe, Evan L., Lavie, Carl J.; “A Hunter-Gatherer Exercise Prescription to Optimize Health and Well-Being in the Modern World”, Journal of Science in Sport and Exercise, Vol. 3, 2021, pages 147 to 157, https://link.springer.com/article/10.1007/s42978-020-00091-0, accessed November 14, 2024

 

O’Keefe, James H., et al.; “Achieving Hunter-gatherer Fitness in the 21st Century: Back to the Future”, The American Journal of Medicine, Volume 123, Issue 12, pages 1082 to 1086, https://www.amjmed.com/article/s0002-9343(10)00463-8/fulltext, accessed November 14, 2024

 

O’Keefe, James H., et al.; “Cardiovascular Disease Resulting From a Diet and Lifestyle at Odds With Our Paleolithic Genome: How to Become a 21st-Century Hunter-Gatherer”, Mayo Clinic Proceedings, Volume 79, Issue 1, pages 101 to 108, https://www.mayoclinicproceedings.org/article/S0025-6196(11)63262-X/fulltext,

 

Pires, M. M.; “The Restructuring of Ecological Networks by the Pleistocene Extinction”, Annual Review of Earth and Planetary Sciences, May 30, 2024, Vol. 52  No. 1, pages 133 to 158, https://www.annualreviews.org/content/journals/10.1146/annurev-earth-040722-104845, accessed November 22, 2024

 

Shideler, Karen; “10,000-step approach to health really works”, The Hour, July 2, 2002, page A7, https://books.google.com/books?id=5g4hAAAAIBAJ&pg=PA4&dq=%2210,000+steps%22&article_id=4151,144153&hl=en&sa=X&ved=2ahUKEwizzKar7vKJAxVsMlkFHSwvId8Q6AF6BAgMEAI#v=onepage&q=%2210%2C000%20steps%22&f=false, accessed November 23, 2024

 

Stein, Jeannine; “10,000 steps add up to good health”, The Daily Gazette, November 24, 2002, https://books.google.com/books?id=AHwuAAAAIBAJ&pg=PA39&dq=%2210,000+steps%22&article_id=6179,5934209&hl=en&sa=X&ved=2ahUKEwizzKar7vKJAxVsMlkFHSwvId8Q6AF6BAgNEAI#v=onepage&q=%2210%2C000%20steps%22&f=false, accessed November 23, 2024

 

The Walking Site; “10,000 Steps A Day”, [© by TheWalkingSite.Com 1998-2023], https://www.thewalkingsite.com/10000steps.html, accessed November 16, 2024

 

Wikimedia; “imagen”, by Sandritaverooka, June 10, 2015, https://commons.wikimedia.org/wiki/File:Ejemplo_evolucion.jpg, accessed November 13, 2024