hunter fitness

[duckhunt]

Yesterday I started a thread about quiting smoking. It has been over a week now.Today im starting a thread about fitness. I figured its time to get back into the fitness center. I havent worked out in over a year so I figure I better start off with some light lifting and light cardio. Im a flat lander but eventually would like to be in shape for the back country. What kind of workout would be recommended for a western hunt?
I would also like to thank Randy Newberg with Fresh Tracks and all the Hunt Talkers for the inspiration. It is what I learned from Randy and Hunt Talk that made me want to get healthy and fit for some DIY western hunts.

 

[nmelktrout]

Stick with it, amigo. Your body and family will thank you for quitting the cigs. If you aren't in shape I would certainly recommend starting with the light lifting and cardio as you mentioned. I would also recommend low-impact cardio such as a treadmill or eliptical until you build your leg muscles up. A common mistake I see a lot of guys make is to start out running. If your leg muscles aren't up to par you run the risk of shin splints, sore ankles or knees or other issues that could potentially work against you. In addition to the cardio, I would also recommend long walks with some weight strapped into your pack. Start off light and work your way up. This will help your cardio, build your leg strength back up as well as start your core and back strength. I've also found that I don't get sore shoulders when hunting season runs around. Another thing to help leg strength is to engage in some leg lifts. You can lie on your back watching tv and literally just crank out leg-lift reps like Gene Simmons. Look online for some good leg-lift exercises, you will be glad you did and I guarantee you will fee the burn. The other big thing is to strengthen your core. There are a bunch of great core-strengthening exercises you can do at home. Leg lifts and core exercises are what you should be doing every time you turn on the TV or get bored.

You absolutely need to stretch each morning and before your hit the sack at night and whatever you do, stay well-hydrated.

-Cody

 

[Gellar]

I go to the gym 2-3 times a week and I hike outside on the biggest hill I can find on the other days. I try not to spend more than an hour at the gym and focus on my core muscles. I do 3 sets with 12 reps of each lift. My lifts are:

Bench press
Bicep curl
Tricep extension
Upright rows
Pull-ups/pull downs
Squats (2 times a week)
Lunges(the day I don't squat)
Leg extensions
Leg curls

At the end I do the rowing machine for 2000 meters and sit in the sauna. I use weight, but if you are just starting out only use your body weight for the squats and lunges.

 

[MKotur325]

I think there's a bunch of us trying to get in better shape this year. One of my favorites for Cardio for hunting. When you head for the Gym, hit a treadmill, set the incline all the way up and go for a nice brisk walk. For me, that ends up at a 15 Degree incline walking at 3.2-3.5mph for about as long as I can stand it... typically somewhere between 30-45 mins. Start out a bit lower if you want. Maybe a 13-13.5 Degree incline at 3mph or so and build up. I would not mix this with squats the first couple times, I did and spent two days that I couldn't walk up stairs........

This will really help with being able to handle hills...

When I work with weights, we will typically lift twice a week. First day, lifting "Push exercises" bench press, incline press, decline press, flys, triceps stuff... Second day lifign "Pulling exercises" Curls, Hammer Curls, Shoulder raises, seated row, bent row, lat pull downs... We will typically mix some legs and abs in both days.

One other recommendation, if your Gym offers anything like Body Pump or any group fitness classes they can be really effective.

 

[duckhunt]

Awsome info guys. Thanks alot.

 

[TRS_Montana]

IMO the stair stepper is about the best cardio workout you can do if you plan on hunting in the mountains

 

[ShootsManyBullets]

IMO the stair stepper is about the best cardio workout you can do if you plan on hunting in the mountains

Once you're proficient start adding some weight in a backpack. DO NOT USE THE HANDLE BARS. They take the weight off of your leg muscles that you are trying to build up.

Keep it simple and varied so you don't lose interest. TONS of info here and all over the net.

 

[TheJason]

IMO the stair stepper is about the best cardio workout you can do if you plan on hunting in the mountains

Skip the stair stepper and do step ups onto a bench. You can't cheat yourself doing it this way.

 

[TheJason]

Yesterday I started a thread about quiting smoking. It has been over a week now.Today im starting a thread about fitness. I figured its time to get back into the fitness center. I havent worked out in over a year so I figure I better start off with some light lifting and light cardio. Im a flat lander but eventually would like to be in shape for the back country. What kind of workout would be recommended for a western hunt?
I would also like to thank Randy Newberg with Fresh Tracks and all the Hunt Talkers for the inspiration. It is what I learned from Randy and Hunt Talk that made me want to get healthy and fit for some DIY western hunts.

Okay, let's break this down into stages.

First, you want to spend a couple to three months just building your cardio base and some strength. Do some light weight lifitng or body weight exercises a couple of days a week, and do some cardio 2-3 days a week (hike, jog, bike, etc.).

After this phase, then you can begin upping the intensity. One of the best workouts for western hunting is interval training. You can do this on the track or in the gym. It really doesn't matter. What matters is getting your heart rate up, allowing a short recovery, then go at it again. These workouts shouldn't be more than 20-30 minutes initially, then you can work up in duration.

Do some step ups or a weighted pack hike on hills one day a week. You want to build your leg strenght for the climbing, but more importantly the descending. A descent really kills your leg muscles, particularly if you are moving fast.

Focus on a quality diet, and get plenty of water. Avoid the tendency to push too hard too fast. If something hurts, quit doing what makes it hurt. Get ice on it and find something else to do.

Good luck.

 

[mixedbag]

All these posts were excellent.I'm ready to get rid of the cabin fever and start getting over to the gym.For western hunts I mainly concentrate on my legs and core.The stepper machine is excellent for getting your legs ready if you don't cheat
Build up strength SLOWLY

 

[buckykm1]

As some of the others have said, start out slow and work your way up, don't over do it. it is easy to end a season before it even starts, if you over do your workouts and hurt yourself.
good luck on the quitting smoking, I quit 4 years ago, it isn't easy.
And age is a Big factor in your workout, I am 62 now, and I sure can't do what I did at 52 anymore.
I workout about 10 months out of the year now, and try to do every other day for a 1/2 hour to a hour.
I rotate between my Treadmill, Elliptical, and Total Gym, and I also ride my Bike when the weather allows.

Kevin

 

[duckhunt]

Last night I started doing some basic exercises (situps, pushups,and squats). Holy crap am I out of shape. I felt like a limp noodle after that. But this morning I feel great. First off still not smoking, second feels good to start getting exercise again. Tonight I think I will just do a long walk outside. I figure maybe swap exercise and walks every other day to start. Good luck to anybody else trying to go nicotine free.

 

[gwhunter]

First off still not smoking

Very nice! :hump:

 

[nmelktrout]

Good work, duckhunt. Stick with it, Amigo. Some good advice here regarding exercises and the need to start slowly and build yourself up. Don't forget to stretch! If you ever get the urge to smoke you need to drop and pound out some pushups.

Use those walks to carry a little weight. Well worth it.