Some of us hit the gym and/or track to condition our bodies for the upcoming season. Some of us shoot every day. Does anyone have a tested routine that works for them that conditions legs, shoulders, whole body? Some of you guys are fitness enthusiast. How about sharing with us mere mortals what works best for you. Hunting season is much closer than you think and many of us need time to condition, starting slowly.
What do you do to stay sharp?
Billy
There are a couple 6 plus page threads going already on this subject if you are interested. One is specifically for elk hunting "getting in shape for elk hunting" (I think) the other "4 months and counting, will you be prepared physically..."
Joshua
I've had the most success with Crossfit. It looks a little too intense for some folks who aren't already in decent shape but the approach is very scalable and very effective even for folks who are coming off of the couch.
In summary, don't think in terms of cardio or weight training. Take free weights and do full body motion excercises integrated into shorter, more intense workouts than you would traditionally pursue.
You can be a marathon runner or an arm wrestling champion and have weaknesses that a hunt can really expose. Full range of motion, intense, total body exercise is the best way to eliminate those weaknesses in my opinion.
There are programs like P90X that are very popular today and follow these same concepts as well. I just think they are very profit motivated and more complicated than necessary.
Crossfit for this guy- I am 50 this year and look in great shape- though I really have limitations/disabilities; just modify/adjust/creative the work outs for my ability.
Just google it and pop it up- it gives you the workout daily and costs nothing. There is also a complete video library of "how-toes" on the exercises. The routines vary greatly which also add to the enjoyment- never gets stale.
Good hunting
Dan in KS
I usually run up hills to prepare for the hunting season
When it gets hot I switch to lite beer.
QuoteOriginally posted by Onehair:
When it gets hot I switch to lite beer.
Is that because it's less filling or because it tastes great?
I am working out for the "relay for life" my goal is to walk a 12 mile stint in about 4 hours.
May be a bit simple but to me it seems most appropriate to stay in shape (generally) all year long. And to acheive this I use what's most natural to me and always available. All forms and angles of free hand (body weight) push ups, pull ups, hand stands, squats (free hand and with dumb bells), isometric (resistance against immovable surface) and polymetric, ( explosive pushes jumps and leaps basically against gravity). I live in Colorado so for cardio I find the fastest and safest (on knees etc..) way to keep heart healthy is running steep hills in intervals." I usually do this stuff before I break out the micro brews". And of course the best thing to keep the bow arms fit is to do the most sport specific stuff. ie: shoot your bow as much as possible. SC
The best trainer I've ever used - the TRX!! Hang it up and knock your self out. Worth every penny. H
Here's a good link to see what alot of folks are doing. Keep after guys!
http://tradgang.com/noncgi/ultimatebb.php?ubb=get_topic;f=1;t=083645;p=1
Run 3-4 days a week, 6-12 miles each with a long trail run of about 20 miles every three weeks. Cycle 3-4 days a week 15-30 miles each with a long ride of 45-75 miles once a week. Gym with wts or swim 2-3 times a week. There, after writing that down I have broken a sweat, wheres the pizza.
I've been working with a personal trainer, first time for me(not counting drill instructors at P.I.).
This guy kicks my butt twice a week. He believes in doing a pulling exercise, say lat pull-downs, followed immediately by a pushing exercise like incline push -ups. Also, a lot of free weights, almost no abs, cardio on off days.
I also swim laps.
I'm hoping I can move up in draw weight a little and handle my Everglades hikes/hunts a little easier this year.
The other plus is I can eat crappy and drink beer on the weekends.
I have a solid eating program and keep track of everything I eat everyday right now. Food is fuel and it all starts there and if your eating the wrong foods you won't have the energy to work out all the time or just consistently and that's the key also, do something everyday.
I'm riding a bike 3 times a week, running 3 times a week and swimming 2 to 3. I'm training for a Triathlon and have been running races since the first of the year. Down 30lbs and counting and I eat all the time all day long.
Everybody has limitations just learn to work around them.
Tracy
Alright onehair, how many curls do you do with that lite beer? Do you switch hands or is one side built up more than the other?
I blue, lift weights and do the treadmill. I shoot my bow 3-4 times per wk for 100-300 shots each time. The coolest thing I am doing now is taking boxing lessons. I am 43 and never boxed in my life but boy what a workout. My teacher is a maniac. Tons of fun though.
a whole lot of running and stump shooting.
I usually stay off these threads, but will give one recommendation. I am an exercise physiologist and trainer. If I sat down for a full week to design the best possible workout program I would end up with something very close to the p90x system.
It is complete, customizable, and can be used for the rest of your life. Essentials to in a healthy program. There are a few moves that are really advanced that I won't do because I don't like the position it puts my body in. I just substitute a different move.
Just remember health is 50% activity/ and 50% diet.
My wife is a fitness trainer and she got me started on some circuit training with some weights. Lots of lunges and a full body workout but you do it fast enough to get cardio too. It seems to be doing well for me. I just need to get my eating habits in line with the excercise.
most guys are strong enough but need cardiovascular stamina...once the heart starts to race and your lungs can't hold up your muscles will never follow.
get the lungs and heart in shape and you will be that much further ahead of the game.
i train 4x a week in the gym with a strict weights/powerlifter routine with some moderate cardio and a strict diet.
I go to the Y minimum 3 days a week to lift and do some cardio, I ride my bike and do Tae Kwon Do and I shoot my bow a lot. I have to keep up with the young bucks when I'm out and about hunting or at the 3D range :thumbsup:
I walked out to the pole barn once last week to get the golf cart so I could ride out to the end of the driveway and get the mail...........
You are the man Biggie! If I remember correctly, you have someone that does your lifting and carrying. I have seen the picture!!!!
I live on a farm... That pretty much does it.
My trainer competes in the nationals as well. He is 52 and you would never know it. Hoping he wins the masters this year. Won the regular event at 49. His name is Matt Vasco. You may have heard of him. Good luck and I know how much work you put in!
Any kind of physical activity that gets your heartrate going, will be better than none. If you want to train specifically for - let's say - hunting in the mountains, then go powerwalking in the mountains!
I don't want to fool with the heavy weights. I just want to lose 60 lbs and get my stamina back. Getting through the woods is easier and quieter when you are skinny.
I am run-walk-jogging a mile, then 20 min on the eliptical and doing high reps with weights. I plan to increase the cardio as I progress. Hopefiully, I will get my blood pressure back down, feel better and be generally healthier/happier. Not to mention quieter in the woods!
Brill16hocky,
Yes, Matt will be doing the Masters in July. They are in Pittsburg. He is also a natural. He trains many of the best out there. We have some really big boys in the upstate NY area. His website in Empowerment2 I think. He took 4th in the masters at 50 then took a year off to build his business more. Good luck with your shows. Lookjs like you are pretty solid now. Just a tip...legs matter. A lot of the guys go all out with upper body but forget how important the legs are to match the two body parts. Matt has legs like no other person I have seen. I am strong but heavy. Trying to lose 50 lbs and then will look as strong as I am. I am 5'10" and 275. Last time we checked I had a 19% body fat. To high but not bad for someone my size. The boxing will bring the weight down in a good amount of time. Good luck.
Moderators???
I agree Biggie....Body building is a completely different.
If anyone has any specific exercise related questions or wants some suggestions feel free to PM me. Like I said before I am a trainer and Exercise Physiologist.... I would be happy to point anyone in the right direction for getting bowhunting and life fit in a SAFE and effective way.
sorry!
Did not realize getting specific about my take on the subject was to much. Sorry to those offended. Body building is very exact. Point taken. Not for everyone. :knothead:
Whoa guys! I don't think anyone was offended, it was just getting off track.
'sides, nobody wants to make you guys mad!
:notworthy:
Not mad at all. Just did not realize I was to specific for some. Not everyone is in to everything. I understand I was going farther than the thread and can pm and such for more in depth conversation. It totally is related to how I get ready for the season though. Will continue to follow the thread.
I was just giving my take on my training, which is a perfectly safe and effective way for me to get into the shape that I want to be in. The only thing that changes between me training for hunting, or just being healthy, to a bodybuilding show is the diet. I thought people would be interested to see the physique I was able to build with the amount of venison that I was eating. I was not saying my way was the only way, but I'm telling you it works!
BTW Biggie, if you got some spray tan on them great white legs you have there you would be ready to step on stage!
Do you really think I'd take my shirt off and stand beside of you on stage???? Hah!!
Honestly, I do some treadmill work during the summer. Some people think fat guys can't be in decent shape (maybe that's the wrong word) but look at offensive linemen!
I like total body workouts, 3 days a week with some type of cardio on other days. I go to the bookstore and look at workout mags and check out workouts or crossfit. Some days on weight days I do as many as 20 reps for each excercise other days I'll do 10 reps with 3 sets for each ex. I enjoy running but my back doesen't. The diet is very important. I've read beware of food that has a long shelf life, thats a good start.
Heard some great advice the other day for diet. If you are a lable reader you may like this. If you try to eat as cleanly as you can you will love it.
If it has to have a lable you most likely should not eat it :biglaugh:
In other words if you want to eat healthy just choose REAL food not processed junk. Keep up the good work to all that are trying.
Biggie last year at a triathlon I had a dude that looked like an Olineman run past me on a triathlon. He finished way ahead of me. I am no small dude but that fella looked like he wouldn't be able to walk 20 feet let alone run 6 miles. So, forget how the exterior looks...it's the engine man!
Keep after it gents! It's worth it!
I am again with Biggie haha.. no offense intended or offense taken.
The commitment needed for body building is intense... diet, workouts, scheduling, lifestyle... the whole shabang... way to go!
LA Trapper,
A very basic workout regime consisting of sailor squats, lunges, toe raises, various push ups, Pull ups, and various "rows" with dumbbells with the addition of cardio training including intense walking and biking is enough to keep anyone in a healthy condition capable of performing any hunting and life's various tasks.
For the type of condition 99% of us need, there is no need to lift heavy weight.Heavy weight being more than half your body weight. As your ability to dominate these routines progresses addition of more weight, new movements, or variations of these movements brings you to further levels and intensities.
3 days lifting 3 days cardio both lasting about 45 minutes a day with some yoga or stretching thrown in there will keep you tip top and ready
Thanks guys for all of your input. No one has been offended. Man if we can't poke fun at one another in good nature, life would be boring. Especially this group with similar likes.
Thanks Nightowl. I sit behind a desk 10+ hours a day and if I am not behind the desk, I am driving to sit behind another one at another location. Then go home and turn the lap top back on and work until late.
I would like to PM you with some specifics. You have a wealth of knowledge.
When I was younger, I always looked at guys in their late 40's and early 50's and said how did they ever let that happen, they must not have any pride. Not me, I am going to stay ahead of the game and stay in shape. Well, I am that guy now at 51. Three good kids, a great wife, and trying to hang on to a job in this economy. I need to get it together or face high blood pressure, diabetes, heart issues, you know the drill. No issues at present.
When I get back into a routine, I walk a lot. Then jog in spurts and walk, jog, walk. I do circuit training with a "w" curl bar. A friend of mine gave me some rowing crew exercises with light weight and lots of reps. It works.
Another buddy said hit the heavy bag. It will take care of the cardio and the calories. If you have not hit one lately, 45 seconds seem like 20 minutes.
I am looking to widen my options and a lot of ideas on here are great. If I remember correctly varying your work out reduces stress on your joints, reduces plateau, and keeps your work out time fresh.
Best of luck and don't injure yourself.
Billy
My motivation is my family. I have a family history of heart disease and high cholesterol. I eat as sensably as possible and run 20-25 miles a week. I also do some pull-ups, situps, and pushups every week. I do all I can to stay as healthy as I can in this fast paced world we all live. I figure if I do have the "big one" I can at least die knowing I did my best.
My wife was outside working . Came in and showered when she went to get dressed she could not stand back up.
The last two days have been hard to see the pain she is in. Muscles are in knots.
I need to get in shape so this does not happen to me. She could not move me like I can her.
Will need to get her on a core routine to keep this from happening. About once a year a nerve goes on her and it takes 1 to 2 trips to the chiro. and she is good. This is the worst I have seen and no chiro for the holiday.
KEEP H2O in you on the hot days and keep working out.
I need to get on this wagon.
QuoteOriginally posted by Davt:
Run 3-4 days a week, 6-12 miles each with a long trail run of about 20 miles every three weeks. Cycle 3-4 days a week 15-30 miles each with a long ride of 45-75 miles once a week. Gym with wts or swim 2-3 times a week. There, after writing that down I have broken a sweat, wheres the pizza.
If I did all of that, I wouldn't have the time to work, so therfore I wouldn't have the money to go hunting for which I was getting in shape for. Oh it is such an evil cycle we all are in. If anyone finds the right balance, please let all of us know how it was done.
Grapes, as great as that is it isn't necessary. A simple routine is all you need to keep up your health for hunting and life in general. You will be amazed at how much a very basic simple program can effect quality of life. As you get healthier and want to move to the next level it takes more and more effort.
Pound for pound the first step is always the most productive...
I am 36 now with three children of my own. I was involved with highly competitive sports until I was 30. Nowadays my children are everything to me. When I get home from work the last thing I want to do is "get away" from my kids to go to the gym to workout. I want to incorporate the things I do with them to make the activity a workout. If I take them down to the creek I bring the dogs with me...I play chase with all of them until I am breathing heavily. If I am upstairs with the kids and playing I tell them to jump on my back and I do 20 squats then throw them onto the bed. They laugh hysterically AND it gives me a workout. Like today I took them fishing and let them swim in the creek. I swam with them and ran around on the banks jumping here and there and was acting like a kid again myself.
The only thing many of us have to worry about these days as we age is to prevent injury as we workout. In my line of work I cannot afford to be injured. I also beat my body down with decades of workouts and sports from basically age 5 to age 30. My joints are my concern and I baby them by being safe, yet I try to get my muscles vigourous workouts.
Just some suggestions. Make the workouts FUN and you will reap the benefits. As a longtime gym junky I do not see myself ever going back into the gym. I want to see and experience the outdoors with my kids, and fuse my workouts with the adventures we have together.
Nightowl,
I sent you an email. Did you receive it? Your email address is hidden so I had to back door it through the Trad Gang System. I generally have bad luck with that situation. If you did not receive it, can you email me so I can capture your address?
Thanks;
Billy
I start off with alot of manual labor but thats everyday for me. I run 5+ miles several times a week. shoot everyday ever if its only a dozen arrows. By the fall I will be backing the 5+ miles I ran. I have very tender shoulders so I will have to build up to it. I have smoked for 15 years, just quit last week and I went for a 5 1/2 mile speed walk/ run this morning and it only took an hour and I didn't over exurte myself. I was sweating but the humidity was 90% and it had rained earlier. Give it a shot guys it's really not that hard.
Celtic....I am PROUD of you man for quitting the smoking. Both my grandparents died when I was 7 from smoking related causes. I actually quit chewing last summer, cold turkey and have not looked back since. KEEP up the good work.
I'am not training for the olymlic games just a simple elk hunt in the colorado mountains,I will be 64 in july cannot run a marathon ,been walking 4.5 mile in the national forest 4 or 6 times a week ,just keep it fun its called bow hunting not hell...
If you live close enought to a good Brazilian Jiu Jitsu school, give them a try. Participating in the randori after the lessons will really put your cardio and muscular endurance to the test. Lots of fun, too.
The best piece of BOWHUNTING exercise gear I ever got was a little backpack in which I put 50 lbs of lead shot. Wear it and walk the dog up and down hills, mow the lawn with a pushmower, go bow stumping, climb stands, whatever. Excellent workout and not so hard on the joints with repetitive motion!
I also wear a pulse monitor to be sure I am getting a workout with it.
You don't need a special pack, you of course could just wear your hunting or back pack. But with two bags of lead shot in my camelbak transformer, the pack is very small. It isn't comfortable in my shoulders, but that is all part of the exercise. Then when I wear my nice hunting pack with good shoulder straps and hip belt it feels like nothing!!
3 months before hunting season, go on 3 to 4 mile walks with it on.
I turned 65 yesterday and have dropped my weight from a high of 197 to 175 over that past few years. I spend a lot of time just walking the woods [professional forester], maintaining our two acre yard and gardens, and watching what I eat.
All I need to do to get my blood working is push a wheelbarrel full of dirt from the low end of the yard to the upper end. :)
I also cut, load, haul and split a couple cords of firewood annually, mostly during July and August.
I shoot regularly from my elevated deck or any place in the yard, working out more with a heavier bow than I hunt with.
My goal is simply to stay active.
Hey virginia shadow good work buddy. Proud to hear of anyone getting off of that stuff. I am still struggling with quiting I have smoked on and off for the last 2 months but as long as I keep quiting I will one day. Thanks for the support bud I appreciate it.
I lift a little, but mostly work the cross trainer with a pack on to simulate what I normally carry.
My 75 year old Dad is a 2 1/2 tour Vietnam Vet.
That man can out walk anybody.
He still walks, at a strong pace, thru the hardest terrain he can find.
Occasionally, he will drop for sit ups and pushups, or grab a tree limb for pull ups, or do some body weight squats.
Oh, he will pick up anything heavy, a rock or log, and throw it. He walks to the object, picks it up again and throws it. He will do this for a few hundred yards.
You will be fit and ready to go in no time.
Billy,
Buy a treadmill and walk/jog 3 miles before work and do pushups throughout the day at work. (helps if you've got an office w/ a door so you don't have to explain).
Keep track of the push-ups in an Excel spreadsheet and you'll be surprised at the progress you make!
With work hammering you like it is keep your workouts "easy" or you won't do them. There is a time to go hard and a time to just do what you can.
Should have added that I did buy the P90 program last year and it is a good one. The workouts are 30-45 minutes six days a week and mix of cardio and strength training. I didn't see the results that they claim but I pretty much ignored the diet part of the program and just did the workouts.
It was worth it IMO and I plan to start another 90 day cycle soon.
Thank you celtic....remember you are not alone when you are trying to quit by yourself. People are pulling for you and I wish you the best quitting for GOOD.
Brett
I'm 47, and few months ago my cousin had a stroke....same age as me. I decided to get in shape before it was too late. Since February I have lost 32 pounds. I'm eating NO junk, lots of venison, fresh Michigan salmon, and working out. Every other day, I hit the stepper one day, and lift wieghts the other. Feels good. I should be below 200 by Compton, about 190 by deer season.
I run and chase my kids around the yard.
The best thing I have found is to setup a race (triathlon, running, whatever) and put it on the calendar. It was always hard for me to just "get in shape for hunting" as that is a loose definition. When you have a defined goal on the calendar it makes it easier to skip the extra helping of desert and go for a jog.
Even just a walk each evening with the wife with a weighted pack will get you better than you are.
The way I see it, Lance Armstrong can get "fitter" everyday and he is a machine. If he has room for improvement then so do I.
But, have fun. The only way it will be life long is to enjoy it.
Thanks Mike, good to hear from you. I am in the middle of one of those monster weeks at work. Lot of work, very early and late.
Good to hear about the P90X. My sons want me to purchase it (for them). I tell them let's make it a group effort, so come across with some caah.
Billy
Interesting thread! :thumbsup:
Margly
Fitness can become boring. Jogging or taking a long walk is great, but when summertime approaches, seize the opportunity to be with your friends and family! So far, I've been playing football, basketball, beach volleyball (which will really condition your lower body), throwing frisbees and all such things. It gets your heartrate going, and while you're having fun, personal fitness becomes second priority :)
No more smokes. I don't have to worry about weight as I'm about 138 right now and have never been over 145. I pick up the 25 lb. dumb bells about twice a week for shoulder presses, some curls, just whatever I feel needs some work. The other nights its a hoe or rake in the garden. You can concentrate on certain muscles if you're concious of it. The odd nights its simple push-ups and sit ups while I watch ESPN and drink Coors Lights. Got to stay hydrated. Actually, most of it happens with silver bullets. You can't cut out everything.
I'm 44 this month. I'm injured now because of overtraining to meet a goal related to my job.
The biggest thing I want to stress is building your core strength. I started packing a 50 lb weight vest on a stairmill since that was part of the test I needed to pass. My core wasn't ready for that and I messed up an abdominal oblique pretty badly. Core strength is key. I just stepped up before I was ready due to a time deadline I needed to meet.
The TRX is great for building core strength. So is the Combat Conditioning program by Matt Furey. Hill sprint repeats are great for all around cardio, glutes and legs.
When I get rehabbed and ready to go again my plan is to mix it up with the following core exercises; planks, ab exercises, hill repeats, TRX, Hindu Squats, Hindu Pushups, and bridging. Always keep the body guessing. In my humble opinion us as bowhunters should aim at an all around fitness that suits our hunting style.
QuoteOriginally posted by pdk25:
If you live close enought to a good Brazilian Jiu Jitsu school, give them a try. Participating in the randori after the lessons will really put your cardio and muscular endurance to the test. Lots of fun, too.
I went into Mr Ahn's Ju-Jitsu here in Macon, told them I wanted to sign up. One guy laughed so hard he had tears in his eyes......
I don't get it
Biggie,
You are welcome at my Ju-Jitsu school. My training partner is Ex-Marine and is 50 years old. He and I can still out wrestle the young guys.
Of course, we cheat, early and often.
Any martial art is good ,even Ti chi, what ever you choose start slow and build up slowly. No different than stating any fitness program! Anything to get you off the couch and out move'n!
I see alot of stuff about getting in shape for what you are going to do "hunting", but all the stuff seems to keep you out of the woods. Closest I saw, was the post about living on the farm to keep you in shape. Sorry if I missed anyone but getting in the woods, hiking, backpacking, trailriding(bike/horse), cutting trails, putting in food plots by hand deep in the woods, climbing trees with your tree stand, or just walking the woods stump shooting/scouting, etc. will do the job during the summer months. Doing the actual stuff or something "like it" in the gym/home/outdoors will let you know if you are up to the hunting season. Make it fun and productive boys!! Looking forward to the stories!
LoneWolf,
I will post this again because I think his fitness program is in line with your thinking.
QuoteMy 75 year old Dad is a 2 1/2 tour Vietnam Vet.
That man can out walk anybody.
He still walks, at a strong pace, thru the hardest terrain he can find.
Occasionally, he will drop for sit ups and pushups, or grab a tree limb for pull ups, or do some body weight squats.
Oh, he will pick up anything heavy, a rock or log, and throw it. He walks to the object, picks it up again and throws it. He will do this for a few hundred yards.
You will be fit and ready to go in no time.
As important as the physical exercise is you simply cannot out-train a poor diet. You are what you eat and what you eat or don't can make a big difference in how you look and feel no matter how much you exercise. I just took a nutrition course and by making simple changes in what I ate, when I ate it, etc. I lost 14# in 6 weeks without changing anything else. And, unlike other times when I tried to get rid of the belly fat I did not loose any strength. I go to the gym four days a week (I'm retired which makes it easier) but I was really surprised at how much difference the proper diet can make. In fact, I overall am eating more per day ( increased protein, decreased carbs, drink more fluids) and I am loosing weight.
DITTO to what Bill said!
I am at the big 5 - 0 and have made some serious adjustments to my food consumption. I feel better when I wake up, have more energy, and am losing weight.
It is soooooooo worth it!
The key for me was to quit eatin' the foods that stimulated my immune system. Once I identified those and took them out of my diet life has taken on a whole new meaning!
:jumper: :jumper: :jumper:
Shoot straight, Shinken
All that stuff around your belly is carbs...doing a thousand situps a day won't change it unless you cut back on the carbs and add protein to your diet. And, I am not talking about going on a "diet"...just eating was is good for you and not buying and keeping in the house things that will be self defeating. Food that is good for you can be very delicious and your are right, Shinken, you will feel better.
Time for climbing to the elk! Hope all that getting ready pays off!
I didn't do as well this summer as before - I think I'm going to notice it!
TTT
QuoteOriginally posted by Biggie Hoffman:
I walked out to the pole barn once last week to get the golf cart so I could ride out to the end of the driveway and get the mail...........
:bigsmyl: