When it comes to being in hunting shape, I’m often asked about my workout routine. Working out is part of my daily life. Not only do I workout in preparation for the many hunts I take in the rugged West throughout the year, but to keep in better, overall health, as well.
Soon, hunting seasons kick-off out West and in preparation for the elk, deer, bear and other hunts we have coming up, I wanted to share my workout routine in hopes that it may help you be better prepared. You’d be surprised by the number of camps I’m in each fall where hunters physically can’t get to the places they need to be in order to hunt. The number one reason is they simply aren’t in good enough shape to tackle the rough terrain. Don’t let this be you.
Having lived out West my entire life, and making a living by hunting this harsh terrain, following is what I do to help me consistently find success in the woods. I workout year-round to stay in shape, but these next two months are critical for hunters heading into the backcountry.
For muscle strength I lift free weights six days a week. Workouts last 30 to 90 minutes, depending on the muscle groups being worked. On long workout days where multiple muscle groups are worked, I’ll often split the workout, doing one in the morning, one in the afternoon. For each body part I’ll utilize up to a dozen different lifts, mixing them up each time to maximize muscle confusion and optimize strength-building.
For cardio’ work I depend on a stationary bike. Three years ago I tore two discs in my lower back and have since been unable to run long distances. However, working out on my Airdyne bike has put me in better cardio’ shape than I ever was while pounding the pavement for miles, and it’s easier on the body. The key is pushing yourself on the bike. I ride only 14 minutes, 3-4 times a week. I go as fast as I can for 30 seconds (working legs and arms), then take it slow for 1:30 min. This gets my heart rate up to 170+ during each 30 second burst, then allows it to drop to about 130 before it’s time to hit it again. Of all the workouts I do, this is the most intense, most grueling. Yes it hurts, and I honestly feel like I’m going to pass-out at the end if each ride, but if you push yourself to the max, this will get you in great shape.
In addition to the stationary bike, I’ll take occasional hikes into the hills. This time of year, the closer hunting season gets, the more weight I’ll put into my pack to get ready for those days afield. I’ll also ride a mountain bike to break things up. Ab workouts are done 3-4 times a week. If looking to burn fat and build strength, programs like P90X are great for getting in shape.
Following is my typical weekly workout schedule.
Day 1: Chest, Back, Legs, Abs
Day 2: Biceps, Shoulders, Cardio
Day 3: Back, Triceps, Legs, Abs
Day 4: Chest, Shoulders, Cardio
Day 5: Back, Biceps, Legs, Abs
Day 6: Chest, Shoulders, Triceps, Cardio
Day 7: Stretch or pickup any body parts I missed over the week. If feeling good I’ll work Cardio and/or Abs.
Keep in mind this is a workout schedule I’ve found to work best for me. My goal isn’t to bulk-up, rather to build and maintain strength, increase endurance and stay lean. I’ve been actively working out for over 30 years and know what my body and mind are capable of. Don’t overdo things right out the gates. Pace yourself and over time develop a routine that best fits you.
The better shape you’re in, the better chance you’ll have of filling a tag in the demanding land out West, and the more enjoyable the hunt will be. You’ll also become a better shot with bow and rifle due to increased strength and stability. Ultimately, you’ll lead a healthier life. Good luck, work hard, and remember, no pain, no gain! We’re a team…get to work, have fun and help one another out!
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