As vast as Namibia is, so too is the array of endless experiences and adventure to be had when visiting. The real question is what of these are the must-sees and must-dos, that you simply can’t leave out.
This is our take on what you should fly around the world for. Unique and exhilarating experiences that will last a lifetime in no particular order because they are all amazing and you will need at least two visits to get them all in.
1. Climb the Highest Dune in the World’s Oldest Desert
At 80 million years by some estimates, the beautiful Namib is the world’s oldest desert. That means two things: 1) this is not a man-made desert and 2) life has adapted to its arid conditions. At 81,000 square kilometres in size, it is indeed vast and therefore it’s no surprise that it gives the country its’ name, which in itself means “vast place”.
So it goes without saying, if you’re visiting Namibia, you need to include a visit to the desert boasting some of the world’s highest dunes. The view from the top is well worth it, which says a lot when the climb is, well, 325 metres up, in thick sand.
If you’ve seen any pictures of Namibia you’ll have surely come across one of Dead Vlei, the dry pan scattered with eon old trees against a red dune backdrop. That dune, is the monster we’re talking about. Hello Big Daddy. It’s impressively large at its base and even more impressive from its peak. Take a moment to catch your breath from the climb, then have your breath taken at the sheer extent of that view.
A visit to Namibia isn’t complete without a visit to this natural wonder. The great sand sea of the Namib Desert tops our Best Places to Visit in Namibia list with good reason. Sossusvlei is a must.
Conquer Big Daddy, Dune 45 or Elim Dune in the area of Sossusvlei and if that wasn’t enough for you, you can always take on Dune 7 (at 383 metres high). As you make your way to the coast from the south, it towers over Walvis Bay. A different view, that much higher, equally as impressive and just as rewarding.
2. Go on a Game Drive
When thinking about Namibia, of course the first image that comes to mind is of the dunes. The ones we’ve just revelled on above, but for all its jaw-dropping scenery, astounding adventure activities and unique experiences – Namibia remains a prime wildlife safari destination.
Etosha National Park is one of the greatest game reserves in Africa with enormous elephants, plenty of lion even black and white rhino, in fact the only animal not in attendance is the buffalo. But don’t worry there’s plenty of those in the Caprivi.
Vast private reserves offer exclusive game viewing around Etosha and on the plains of central Namibia. Luxury lodges, open-air safari vehicles, professional guides and abundant game make a Namibian safari something special.
3. Explore the Skeleton Coast and Cape Cross Seal Colony
The Skeleton Coast is an area that stretches almost the length of the country, where dunes trundle into the sea. It’s remote for the most part (as a National Park) and that’s its charm.
By an ironic twist of nature, the cold Atlantic current responsible for 2,000km of desert on Africa’s west coast is itself teeming with life and abundance. Micronutrients by the billion blown north and upwards from the south pole sustain the highly productive Benguela ecosystem.
The Skeleton Coast of Namibia, so rich in life and activity, is an open-air, all-natural aquarium. Marine cruises in the Walvis Bay lagoon bring you into close contact with dolphins, seals, mola molas, penguins, turtles and humpback whales (from July to November). Birdlife is prolific as well with flamingos, pelicans, cormorants, petrels, gannets and oystercatchers swooping down on you. For an even closer encounter join an early morning sea kayaking tour of the lagoon or you can combine a marine cruise with a desert tour in the same day.
The Walvis Bay lagoon is a RAMSAR Wetlands Site meaning it’s got lots and lots of birds including plovers, grebes, egrets, herons, sandpipers, teals, geese, gulls, terns and many more. The lagoon is also a reliably windy spot and its flat-ish waters offer excellent kite surfing for a more adventurous Skeleton Coast experience.
Sandwich Harbour is a must to get that real skeleton coast experience. Drive along the desolate beach to Sandwich Harbour Bay and explore the rolling dunes as they meet the cold Atlantic along the way.
Further north on the Skeleton Coast at Cape Cross along a stretch of salt road, bordered by desolate gravel plans and fog-shrouded dunes on one side and the roaring shipwreck-dotted Atlantic coast on the other, is one of the largest Cape fur seal colonies in the world. About 100,000 seals inhabit a rocky outcrop patrolled by sharks and presided over by a rather tactile stench.
There’s plenty to do and loads to see from Walvis Bay and Swakopmund, both central towns on the Skeleton Coast. This is the country’s hub for activities.
If the Skeleton Coast has led you to dream about one of the isolated lodges in the area of the Skeleton Coast National Park which is otherwise inaccessible. Take a peek at Shipwreck Lodge and Hoanib Skeleton Coast Camp.
4. Take to the Skies over the Namib Desert
Perhaps the most striking difference between Namibia and pretty much anywhere else on Earth is the vastness of our open skies. Horizons disappear into the future and the unpolluted night sky into the distant past. Be humbled, it’s quite liberating.
Turn the tables and experience the scale of Namibia’s landscape from the sky. Discover just how big, how empty and how spectacularly beautiful this great country is.
Top of the airborne activities has to be hot air ballooning over Sossusvlei. Colours, patterns, changing light and the eerie silence of balloon flight combine to make this an almost surreal experience. Do it. Save up, break into the college fund, raid Grandma’s “cookie jar” or sell the Eiffel Tower. Whatever. Just do it.
If your itinerary intervenes or you’re not the balloon type, you can also take a scenic flight from Swakopmund over the Skeleton Coast to Sossusvlei and back. You’ll see more and be back in time for happy hour. Either way, make sure you budget for either of these activities or do both. Why not? After all, these are the experiences that will take your itinerary up a notch (excuse the pun).
Not that you’ll notice the scenery much but exhilarating all the same is a tandem skydive out of a perfectly good aeroplane at 10,000 feet or, for the (slightly) less insane, some low-level paragliding over the dunes at Swakopmund.
Victoria Falls is not technically a Namibian attraction but as it’s one of our most popular add-ons we’d be remiss to leave out the Flight of Angels – an aerial view of one of the Seven Natural Wonders of the World. At one mile wide, Victoria Falls is almost too big to appreciate. From the air, you can appreciate the scale and majesty of this World Heritage Site and understand just why it is one of Africa’s most-visited attractions. Those who have done it swear the Flight of Angels is the only way to experience the might of Victoria Falls.
5. Track Desert Adapted Wildlife
That’s right. We’re talking about the elephants you will find in the arid regions of northern Namibia. Being only one of two countries in the world with desert-adapted elephants, it makes perfect sense to include this when visiting Namibia, unless of course you have plans for Mali anytime soon and even then, no two experiences are the same.
Track the elephants in the dry ephemeral river beds. In an area as rugged as these parts they inhabit, the wonder is not just seeing them, but knowing they survive in this environment. It’s hot. It’s hard and sparse. It’s dry and yet there they are. They’re majestic and they’re not alone out here either. Be on the lookout for rhino, lion, oryx, springbok, ostrich and many, many birds. All this in the stunning open Damaraland and Kaokoland landscapes. Now we’re back on familiar territory: Namibia’s unique landscape and wildlife.
6. Meet Fascinating Local Communities and Cultures
From the fascinating ochre-stained, braided Himba living off the land and in harmony with the wildlife and the extraordinary Victorian-garbed Herero women to the charming San hunter-gatherers and their ancient rock art, Namibia has its fair share of distinctive and interesting cultures.
There are 11 ethnic groups, to be exact, and exploring their differences, not only sees you learning about them but discovering yourself. The people in part, a large part at that, are integral in making a country what it is. They are the soul and heart, so while the landscapes are spectacular and the wildlife prolific, the people are friendly, unique and equally as much a reason for visiting the country.
Explore the rich history of Namibia, a confluence of German influence juxtaposed onto an African setting. It’s a strange old place this Namibia. You’ll love it.
7. Explore Namibia’s Wetlands in a Mokoro
While most of this massive country is permanently parched, the north-eastern reaches of Namibia are lush sub-tropical wildlife paradises with perennial rivers winding through the Caprivi in languid splendour.
Three great rivers cut through this narrow strip en route to great ends: the Okavango becomes the Okavango Delta in Botswana, the Kwando-Linyanti-Chobe river system flows through Chobe National Park and joins the big one – the Zambezi River – adding its significant weight to Victoria Falls.
Swamps, floodplains, woodlands and open savannahs surround the rivers and several game reserves protect the whole biosphere. Filled with Africa’s famed wildlife including lions, elephants, buffalos, giraffes, hippos, crocodiles, leopards, cheetahs, hyenas, hunting dogs and many antelope species, the Caprivi is genuine safari territory.
And what better way to enjoy a safari than floating gently down the river? Options include traditional dug-outs (Mokoros), poled by a local guide in silence through the channels and around islands, canoeing, sunset cruises and luxury houseboats with air conditioning and haute cuisine. You can stay in a luxury lodge on an island, overnight on a sandbank on a boating safari or take daily game viewing cruises from any number of safari lodges themselves an experience of wild beauty.
8. Visit the Eerie Ghost Town of Kolmanskop
The ghost town of Kolmanskop is an eerie remnant of the diamond era at the beginning of the 20th century. This sand-filled skeleton of a town about 10km from Lüderitz was once a prospering community with a clubhouse, restaurant, bars, saloons, a concert hall and a free block of ice per household every day. You can buy diamonds here and join a guided tour for a detailed look at the history of the diamond boom.
Another peculiarity of this area is the feral horses that have settled near the man-made waterhole at Garub Pan. Numbering about 150, these horses have adapted to the harsh conditions and roam at will across the Sperrgebiet (Prohibited Area).
9. Visit the Fish River Canyon or Take a Hike
Stand at the edge of the world’s second largest canyon and explore the rocky outcrops to experience the sheer scale of this enormous 170 million year old fissure.
If you’re feeling brave, join a 4-day hike of the canyon. This Fish River Canyon hike is an 85km boulder-hopping, sand-trudging, river-fording monster of a trek, easily one of the world’s greatest wilderness hikes. The hot springs at the end make it all worth it.
Namibia is a hiker’s dream: unique and spectacular scenery devoid of humans or predatory wildlife and dry almost all year round.
If the Fish River Canyon hike is too daunting, pick your landscape and there’s a hike for it: you want mountains and streams, there’s the 17km Waterkloof Trail in the Namib-Naukluft Park or the Waterberg Plateau Trail; you want to experience the Namib Desert by night there’s the unmissable Tok Tokkie trail, portered and luxurious; or if you want wildlife, there’s the Mundulea Nature Reserve walking trails.
From slackpacking sojourns to multi-day, self-guided treks, Namibia’s hiking options are legion.
10. Sleep Under the Stars
Namibia, being as vast and predominantly uninhabited as it is, is almost entirely void of light pollution over its great expanses and has one of the darkest night skies you could ever imagine. And we’re not just saying it. The NamibRand Nature Reserve in southern Namibia, is actually a certified International Dark Sky Reserve. Ahem. As for the rest of the country, the skies are equally as impressive in all remote areas.
If you’ve never seen the Milky Way, you can’t miss it and constellations have never been so vivid. Star gaze, marvel at the skies and the best part, you can even do it from the warmth and comfort of your bed. Just roll it out onto your private deck at Namib Dune Star Camp and Kwessi Dunes or camp on the roof at Le Mirage Desert Lodge or Desert Homestead Outpost, to name a few. Gaze through your very own skylight above your bed in lavish luxury at Sossusvlei Desert Lodge or above your bubble bath at GocheGanas. From a bed roll on a sleep-out excursion, if you’re more the adventurous type, on the Tok Tokkie Trail in the Namib Rand Nature Reserve itself. Or from your very own tent on a wild camping expedition into the northern reaches.
Whichever way you decide, you’ll be amazed and bewildered at the sheer magnificence. Take a closer look by telescope with a resident astronomer, allow your guide to point out the wonder with a laser or simply take it all in. It’s almost always guaranteed to see a shooting star or even spot a passing satellite, floating up there in space. In the silence, if you listen close enough you can almost hear the stars twinkling.
Why Only Top 10 Things To Do in Namibia?
Why not the top 9 things to do in Namibia? Or 13? Truth be told if we could list all the amazing activities Namibia has on offer you’d be overwhelmed by choice. Like a farmboy in a mega toy store. And maybe, just maybe, we’d include the apple strudel at Solitaire.
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You May simply be doing three sets of this exercise, with a focus on eccentric reps.
However then we throw in a burn out set to totally annihilate the shoulders.
This 12 week mass constructing routine has been pared again to the 5 key compound strikes that may
get you big quick. Every train shall be performed for just 4 units to offer you a complete of simply 20 units per workout.
Yet those 20 sets will involve total depth
and muscle blasting effort.
FST-7 coaching is predicated on stretching the muscle fascia.
This is completed by performing extra sets than usual
on the end of your workout (seven, to be exact).
The aim with 5 x 5 is to get stronger week after week by adding more weight.
This occurs through the repetitive units and getting your muscle tissue used to that heavier weight.
And at the finish of the post, I’ll additionally present you tips on how to
use these strategies together to create a training routine that will maintain your muscular
tissues rising. The reality about bodybuilding and exercise plans is
that everything works. Nonetheless, you can still make spectacular positive
aspects utilizing nothing however a couple of dumbbells and your own body weight
to supply resistance, especially if you’re a beginner simply getting
began.
This week is mostly the identical quantity, however I’ve increased the burden you’re lifting for every set.
This signifies that you should be lifting heavier on each set, but it’s nonetheless not a max effort.
In basic, heavier weights are better than lighter weights, supplied you could achieve the appropriate quantity.
Remember that we need no much less than reps per session, and
I can let you know that nobody ought to be lifting that many reps of extraordinarily heavy weights (90%+ of 1RM).
For the 12 Week Free Bodybuilding Program, I’ve
taken a lot of research under consideration, and I’ve
also in-built a quantity progression that can maintain you from stalling after a couple of weeks.
The first few weeks of the program will begin on the lower end, and as
you progress, you’ll find yourself doing greater than 20 sets per physique part during
some of the most intense weeks. Carry Out the train pairs (marked A and B) in alternating fashion.
Larger reps and sets are what increases endurance, so
this workout won’t significantly enhance endurance, making upkeep hard with this workout.
With Out relaxation periods, the next set
might be lighter as you’ve built up an excessive amount of fatigue.
Resting longer between units helps to build strength and mass as you’ll
have the ability to continue to lift heavy in subsequent sets.
Make positive you don’t rush into each train and take time to judge your efficiency, method and type.
Flat barbell or dumbbell pressing + some incline work + some sort of
fly movement. This program is awesome, however you may solely see optimum outcomes
in case your nutrition and restoration are on point. With that
stated, there’s nothing distinctive about what those should look like for this program,
so this is just a good reminder. Remember that that is simply an instance
of a peak week, not a guaranteed universal contest prep.
You’ve still received a ardour for life, and on the end
of the day, you care about wanting good. That, coupled with the
routine below – is all you have to develop and get stronger greater than you ever thought
attainable. Consistency and depth of effort, over time,
will reap rewards for you that you’ve by no means thought possible.
Plus, going to the fitness center too typically can turn into powerful mentally for quite lots of reasons.
In a perfect world, you want to be hungry for that
next session and enter the health club able to transfer lots
of weight round. Lose weight and build abs at the identical time with
this back-friendly program. The goal is to train intensely in short bursts with minimal relaxation, which
helps elevate your heart fee, so that you burn extra power than during an equal steady-paced workout.
It’ll take motivation and willpower to take
per week off coaching after some strong work in the health club for
the final few weeks, however it’ll be price it whenever you see
the results. But to optimize muscle mass you need to achieve a calorie surplus.
That means your body has a reservoir of spare power to
faucet into. Analysis exhibits that you’ll still lay down new muscle
cells even if you’re burning off more power each day than what you’re eating.
To deplete decrease body muscle glycogen, ride a stationary bike for ~30 minutes
per day after your weight exercises. You’ll expend your
glycogen shops, and that quantity of regular exercise won’t trigger subcutaneous water retention.
From native contests to top-level pro occasions just like the Arnold Classic and Mr.
Olympia, bodybuilding contests can be found for athletes of any level and
expertise. Many successful competitive bodybuilders like Arnold Schwarzenegger go on to have careers exterior the game.
An article about bodybuilding wouldn’t be complete without
a section about anabolic steroids. The use of performance-enhancing
medicine (PEDs) is very prevalent in bodybuilding.
Stay inside a moderate rep vary, and you don’t have to train to muscular failure, that means faster recovery and a less uncomfortable experience.
For practical functions, keep in the average rep vary,
and you’ll reap the muscle-building profit without the dangers of
very heavy training or the discomfort of very
light training. At All Times lifting heavy could increase the danger of injury, and you’d
also have to do extra units for a similar muscle-building effect.
Bodybuilding for novices is the ultimate information for everyone new to strength training and thinking about getting started in bodybuilding.
You’ll additionally notice an emphasis on compound workout routines carried out with both barbells and dumbbells.
Isolation exercises are a approach to deliver up lagging body parts and shape the muscular
tissues.
Your two leg curl workouts of alternative are the lying leg curl and the seated leg
curl. You’ll get back to hamstrings as quickly as you’re carried out with quads, so you’ll get the possibility to do
both. Creatine is probably the simplest complement
for anybody who needs to realize muscle and power, for both young and old.
Older lifters might benefit much more from utilizing creatine.
A daily fat intake of 20–35% of your complete calories makes
sure you get enough for efficiency and health.forty six For instance, say you eat 2,
500 energy per day. If you want 25% of these energy to come back from fats, you’d
need to eat about 70 grams of fat.
This makes their exercise applications, not only ineffective, however
straight-up dangerous – as a result of overtraining and injury.
Subsequently, we advocate that you simply choose one or two workout routines per deltoid head (front, side, and rear) to work your
shoulder muscles totally, as we do in our shoulder exercise routine.
If the push press is more of an athletic power exercise, the seated dumbbell press is more of a bodybuilding exercise.
Whether you’re a beginner or advanced lifter, these exercises will assist you
to pack on muscle and increase your shoulder
energy quickly.
Coaching your whole physique three times per week lets you study the
exercises by performing them frequently while providing you with sufficient time for
rest and restoration to grow. 3-day splits are in all probability higher for bulking and maintaining.
But an important aspect of bulking, chopping or maintaining
is one’s food regimen. You can have the most effective
training program on the earth but if your food regimen is less
than par then you will not make gains. This should be your favorite day
as a outcome of this is when you pack on mass from those squats that work these
massive leg muscles and release progress hormone all through your body.
Your base additionally will get stronger and it is
possible for you to to lift extra subsequent week! Have a cheat meal the next day as a reward for going through this punishing and painful week.
Lastly, I Might say some kind of very deep sumo
squatting can be really awesome for the glutes. If you don’t get this message till you’re 50,
there’s still time to be good. Simply follow the methods above and you’ll get back on the successful observe.
IT’S MUCH HARDER to construct new muscle tissue than it is to
hold up what you’ve already built, especially as you get older.
If you see a muscular over-50-year-old at
the gym, it is a secure bet he or she constructed the
lion’s share of their size earlier than they turned forty.
A a lot smarter method is to make use of
your 40s as a transition decade, the place you begin playing an extended, safer
sport. Your strength-centric movements may have heavier hundreds
and fewer reps. To make this extra clear, they will simply
have a set variety of reps prescribed, i.e., 4X4 or 3X5 versus 3X8-10.
Any coaching break up offers structure, as that’s its whole objective.
Nevertheless, utilizing a higher coaching frequency can make having a specific
aim for the session simpler. On the contrary, with a 5-day cut up, you
get much more time in the fitness center to really target
every muscle with plenty of work. Thank you for reading, and I hope you
found it informative and valuable. Later in the week, you’re going to carb-load and fill them back up with
glycogen and water.
It’s a three-day training split, during which you practice three
days, relaxation one, practice three, and so on. A basic sort
of coaching program primarily based on scientific coaching rules and real-life experiences by many
bodybuilders all through the decades. A 3-day cut up physique exercise may
be useful to anybody, from the newbie to the more advanced
bodybuilder. If you’re a newbie it could assist by
getting the physique able to take the overload of future lifting by working the entire body with heavy
weights. With 4-day and 5-day exercise splits changing into increasingly in style amongst the bodybuilding and
fitness group, it seems that 3-day splits are slowly dying away.
You should be snug swinging these no less than to waist height.
If you are at all not sure or uncertain about your capability, drop again to swinging one
kettlebell. You can use both the two-handed swing
or the one-hand swing. Extra essential than which selection you select is that you just concentrate on making
every rep as explosive as potential.
The lack of testosterone causes hormonal modifications
that lead to android fats accumulation – which means belly fats to you and me.
With your decrease testosterone ranges, and lack of bodily exercise, your physique
quickly begins to change. Testosterone controls performance, well
being, and persona. This is exactly what the idea behind minimalist training is
all about – stripping away the cruft and spending essentially the most effort and vitality on no matter gives you essentially the most
advantages. This MVP-exclusive plan is designed that can help you obtain your
core goals. You love the fitness center and wish to be there extra,
but in the current season of your life, your time is proscribed.
You should really feel a lot of postural engagement and you’ll find it’s a challenge to keep your arms as upright and
straight as potential. You should also really feel the mid and lower trap muscle working additional time to maintain you in this place.
The combination of those 7 components will not solely hit all the main features of human performance,
however will lend itself to picking the right workout routines for
constructing muscle. Not solely will I present you the
workout routines, I’ll clarify why I selected every single
train for this full-body gym exercise routine. This isn’t to say you could construct the most muscle with
the heaviest weights, in any other case olympic lifters and power lifters could be the most important
athletes round. While they are muscular and robust, they don’t
have as much muscle as bodybuilder. This workout accommodates every
thing you want to placed on measurement fast—a squat, press,
and pullup—done with heavy weights, and you must be succesful of wrap
it up within forty five minutes.
Be sure to rest 60 to ninety seconds between sets, with up
to three minutes of rest between workout routines. In different words, by the point your breathing
begins to normalize, you must have weights in hand once more.
Before I write this, please perceive that I’m an advocate for lifting
heavy weights with decrease rep ranges to construct measurement,
power, and dense muscle mass. However, I’ve discovered that training legs require a unique strategy.
And in this submit, I’m going to share why I do excessive reps
for legs…. The key to long-term muscle progress and bodybuilding success
is progressive overload.
It is a great tool and equally efficient as straight-set coaching.
Of course, the more usually you prepare a muscle group,
the less sets you need to do per session. Otherwise, you wouldn’t be succesful of recover from the massive complete weekly training volume.
These are just three examples, and there could be no evidence that
a sure number of training days are superior, though most bodybuilders favor to work out no less than four occasions weekly.
In common, single-joint and multi-joint workouts are equally effective for
building muscle.three Combining both is likely helpful
for long-term muscle growth. Your training is essentially the most critical a
half of the bodybuilding puzzle.
If that’s a difficulty for you, don’t worry about dashing things up a bit by only resting a minute between your sets.
When you become old, your muscle tissue change their
composition. All workouts ought to use a weight that tires you within reps however doesn’t obtain muscle failure.
Complete 3 sets of every train and goal to rest around 2-3 minutes between workouts.
Over the course of the 12 weeks, you’ll only be
within the fitness center 3 occasions per week.
That’s long sufficient to trigger some real variations to your physique, but additionally, long
enough to allow restoration. It is not one hundred pc obligatory to maintain doing
the same exercises within the routine.
This is a workout routine for the hardgainer
struggling to construct muscle. You train four instances weekly, focusing on compound workouts
and heavy weights, permitting most restoration and
growth. It Is finest to do full physique workout routines about 3 times every week because it permits for adequate rest intervals between workouts for the aim of constructing muscle.
Three days per week is the best frequency of
exercises for muscle progress as a result of you might have enough relaxation time between coaching to permit for the muscle
building response. That mentioned, those training solely for
strength features shouldn’t count on to maximize muscle development, and guys lifting to get bigger won’t essentially get powerlifting-strong.
Start the day with the same breakfast you’ve had for the final few days.
Maintain your high fluid and sodium intake, however add 100 mg of potassium to your breakfast, lunch, and pre-sleep meal.
The sodium-potassium pump will allow you to store most amounts of water inside your
muscles, pulling it from beneath the pores and skin and storing it the place you want it to
be.
This might be considered a ‘push workout’ as you’re working muscle tissue that
push out. Some will select to coach triceps with chest, and that’s okay too
(chest and triceps can be a push workout). The idea is
to train a big muscle with a smaller muscle collectively.
Here’s an instance of a coaching cut up you ought to use, but be at liberty to alter the
order or days of the exercises to your choice.
The outcomes from doing bodybuilding workouts for mass are essentially the
most rewarding, ever! As A End Result Of you’re going to get greater,
stronger, and you’re going to develop an awesome bodybuilder physique.
I’ll get into the semantics, however this program has you putting 100 percent
of your efforts and concentrate on bodybuilding.
References:
What Is The Best Steroid To Use