PELOTON- Gettin' in shape for the hunt!!
Elk
In December I bought the Peloton cycle, spin bike. I've had back and knee issues and desperately needed to find a low/no impact workout to prepare for my fall deer and elk hunts. Since Dec.22, I've dropped 27 lbs and my legs are stronger than ever. This was an investment for sure, $2,800 for the bike, delivery and 12 months prepaid of the monthly streaming membership. I managed to get credited a couple months because of their referral program where they give 2 months to each the referral and purchaser. I'll find out in couple weeks if I drew elk in NM, but either way I'll be ready physically. How does everyone else prepare for the hunt? www.pelotoncycle.com
Stationary bike with a weighted wheel, mountain bike, kettlebells, free weights, body weight exercises, band resistance, hiking in the mountains at varying pitches with varying weight packsnwith a "wave" cycle.
I have a feature coming in the June issue of Bowhunter on mountain fitness for older bowhunters. Paul@thefort is one of my idols.
What is a "streaming membership" to a stationary bike?
Jaquomo - the bike has a 22" tablet in front of the handle bars that connects wireless to the internet. There you stream live classes from their studio in NYC or you can take on demand classes. For the competitive spirits, there is a leader board that shows live performance against others around the world taking the class at the same time. not to mention, the female coaches are easy on the eyes...."inspiring"!!! Beats the hell out of a gym membership that I never go to... With the damage of years of abuse, my skeleton just doesn't allow for kettlebells and free weights anymore, so I stick to hiking, nutrition, and now Peloton.
I have a meniscus issue so I haven't been able to run. I started spinning in late Nov. It is different. I have been going 4-5 times a week. If you can hang with the instructors, you are in pretty good shape.
Insanity program, jogging, my own routine and once I get my new pack setup and fitted properly, I'll load it up and go hiking.
I duct tape my tablet to the handlebars, stream free internet porn, and listen to serious rock and roll from the iPod.
As TBM would say, "No prescription needed"!
I have watched hot chicks do kettlebell exercises on YouTube and always wondered what they're smiling about because it doesn't feel that fun to me....
Z,
My wife is a spinning instructor :^)
She seems quite proud of herself on those days when she really hammers her class and they whimper on their way out.
JLS, not trying to be smart here, for once, but what exactly does a spinning instructor do besides pedal faster and slower? Is there something about spinning technique that I'm missing, which would require an adult to take "classes"?
I walk up and down hills!
i lift things up and put them down
I walk, then walk some more, then put my pack on and walk, then add a bunch of weight to get the pack to 35 lbs and walk, then walk some more. Oh ya, its in a ski hill that has trails you can hike and when in good shape start walking up the down hill areas. Not a big place with huge runs but in flat land MN it gets the job done. If I start this June 1st by bow season I'm good to go. I do it in stages, slowly working my way up to till I can easily do 5-7 miles in a few hours with my pack at 35 lbs.
I've been teaching spin for years, riding on the road and trails for years. Good spin instructors can put the hammer on a class, others.....meh almost worst on motivation. I can't run like I used to. I've had 3 knee surgeries, and both hip labrum's are tore. I need a replacement on the left side. 6 months ago the doc told me I had 6-24 months before I would likely need to get it fixed. Spinning has no effect on it really, very comfortable. If you can ride the spin bike indoors with Peloton, Trainer Road, Sufferfest, or anything of the like that's awesome.
Good luck with NM.
I often wonder if I could keep up with Paul.
Jaquomo,, Looking forward to your article..
I always do my best to be in shape (round is not a shape) :) for my up coming elk hunts. I started my workout regimen last weekend. I start out by hiking a mountain by my house that I can get 1000 ft out of. After a month or so of hiking it, I add a pack and then start adding weight to it. By September I have 60 lbs in it and can pretty much do it nonstop if I take my time, pushing I do stop and take a breather. I add some mountain biking and cross fit in and mix.
Ed
3 part program here
(1) total gym workout 3x week (2) yoga 5 days/week (3) hiking up steep mountains (steep but crest at 3300'), with 60# ruck the last couple months at least 1 hour 3x week.
I had a deep bone edema in my right knee. The UGA sports medicine knee specialist said, you can try and go back to running. He said in his experience 9 out of 10 just reinjure their knee..
So two years ago I alternated between doing a thousand foot climb with or without weight. At 45 its just not enough. This year im starting earlier. Im hitting the mountain without weight and I walked 2 miles with a 20 pound pack this morning. I am going to try and add 5 pounds every week at least until I get to 50. Id like to make it to 75 at least once a week. Im going to have to add some type of cardio too. On both of the DIY hunts ive been on I could find elk. Most of them I felt like I could not get out by myself. Hopefully ill be better prepared this time.
Im hoping for NM too. If not ill be headed to the same OTC units in Colo, I hunted in 2014.
Lou,
Like anything, there is nothing an instructor has you do on a spin bike that you couldn't do on your own. For some people, I'm sure the class has both a social aspect and a motivation factor to work out harder than they could on their own.
Kind of like using a personal trainer to work out harder, I never have (despite being married to one), but some people can't or won't work out at all/very hard without a trainer.
Back to the spin class, she puts together the music, and creates the workout with appropriate timed intervals, recovery periods, etc. What a good instructor does provide you is a well structured workout that has purpose and will maximize your returns.
Plus, she looks good doing it.
Lou
I can tell you what a spinning instructor does for me. Prior to attending spinning classes, I would ride the stationary bike and I thought I was prepared. (I was WRONG!)
The instructor will pull/drag you out of your comfort zone. They break up what could be very monotonous. They mix up endurance, intervals, speed, and intensity (IE HEAVY). It took me a while to embrace the discomfort of pedaling with heavy resistance. But the sensation is very similar to hiking up a mountainside. (At least that is what I tell myself!)
If I could get the to play some good music, I could get addicted! One instructor did oblige my request for Iron Maiden "Run to the Hills" though! (Those over 40 were into it, but I am sure the 20 somethings were rolling their eyes!)
BigMo - Congratulations! 30 lbs is a good amount of weight for 4 months. You will appreciate it. I would be careful if the big gets into the really heavy gears because that can damage the knees also. Sounds like you are doing it right, though.
Z - "I have a meniscus issue so I haven't been able to run"
NOOOOOOO!!!!!!
You forgot to mention that the spinning instructor faces you with her low cut spandex.
LOU, Sooooo........at what age is one considered an "older bowhunter"? I ask because I feel I am quickly falling into that category and want to know for sure! Isn't 50 the new 30? :)
BigMo, the type of shape you will shoot for in your exercise program should be tailored to the type of country & distances you've self imposed for your elk hunt. If sitting a stand of sorts at destination spots for most your hunt you will not need the same training as a hunter who runs & guns everyday for 7-10 miles a day in all types of terrain & elevations.
Starting with a workout program of any sorts is a huge plus in ones needs for his hunt. The fact you lost so much weight from eating right & exercising shows you are on the right track. The combination of aerobics, weight lifting in a moderate fashion & carrying a weighted pack (start light like 25# in pack) will go a long ways in building your strength, stamina & confidence as you prepare now for your hunt.
Do your best to spend aprox 45 minutes 3 days a week with a day seperation between workouts for aerobics & weights combined. Keep things simple & grow with your strength, you do not need unneeded injuries. This is a way to get your mind & body conditioned in a controlled manner. As you strengthen increase your aerobics not with more time but with more intensity as you rest less, this shows you are increasing your endurance.
With the weights you may start with 25# for curls with each arm & 110# on a bench press. In time you will see that weight will become easier, that's a time to add 5#-10# to the bar. I would recommend the Wave Training Workout for this routine. You can google it & watch youtube clips on how it's done. I do this myself & have seen great results.
Carrying the pack is a must, try to do this as time allows. Start with one mile total & as you feel you're getting stronger add both weight & distance a little at a time, make sure to set achievable goals & you will be motivated to continue on. Do this 3-4 times a week in the mornings or evenings. You do not need mountains for this, yes they're nice but not necessary, you will still get your legs & lungs conditioned.
I will be 61 in two weeks & I do everything here that I recommended to you to stay in elk shape. It's a way of life these days & do it year around. You can do this. Remember, you will get out of your workout what you put into it! (grin) Good luck & keep us posted!
p.s. all this can be done at home, you do not need to go to a gym & do any of this, I too work out from the comfort of my home.
ElkNut1
I've done several spin classes. My favorite was called spin-x. Throughout the spin class, we would jump off the bikes and do intervals of strength exercises with dumbells, kettle bells, resistance bands, etc. Then back to spinning. Much more fun. I can't stand to just jump on a treadmill and run but I can do intervals of sprints or steep incline fast walks mixed in with high rep, low weight lifting. VERY challenging and less mind numbing, especially if you have a workout buddy to push you.
I normally do treadmill and weight routine but recently I started stair lift. Man, those stairs make a difference! Works leg muscles and lungs...a good workout.
I teach a class like Nick is talking about. It's a Sunday specialty class that I only do throughout the winter as I a have too many clients and other things going on outside of that time frame. 60 minute class. 35-40 on the bike, 20-25 off the bike doing dumbells, bodyweight, and core. It's the most received class at the gym. I have 22 bikes available and if you aren't there 15 minutes prior to class start you are SOL.
Swimm 1000 yards, P90X Yoga, Insanity, hike with a pack, play with my 2 daughters and 6 year old lab... can't wait for summer backpack trips!
I'm 58 and looking forward to checking out Jaquomo's article...
Well, I'll be danged. Grown men being taught how to ride a stationary bike. I guess it's never too late to learn.... Harry Reid fell off his and got a black eye. Maybe he needed a different technique!
Tim and all, the article is tailored toward mountain hunters 60 and older, but 58 qualifies, I think.. :) As part of the article, a friend who is a personal trainer and over-60 bowhunter put together a mountain fitness regimen for older hunters that includes "wave training" with a pack, plus a 20 minute home workout that anyone can do with no fancy equipment.
Plus it features Superman Paul Navarre working out at the gym with the hotties calling out, "There's Paul! Hi Paul!"
My every other day workout is virtually identical to Elkaddict's class, except I do longer outdoor bike rides when possible. On the odd days from May-September I hike with a pack of varying weights over varying distance and steepness.
Jaquomo - don't knock until you've tried it....... I thought the same way until I tried it, now it's the staple in my routine. Accept the challenge? Go to www.pelotoncycle.com and you can take free trial classes live on your iphone or ipad.
Running and Weight training pretty much covers it. Two things a bow hunter needs. 1 gas in the tank running gets you there and enough strength to haul out what you shoot that's what the weight training does.
Running is free and a craigslist weight set wont even break the bank. the rest is up to you.
There's a lot more to spinning than just hopping on a stationary and peddling. Different cadence, resistance, sprints, stand up, hover, jumps, etc.
You'll never work as hard by yourself than you will with someone pushing you. It's much more fun with a group, too.
I used to do all my working out solo. Now it's half my social life....lol.
midwest, I do that myself, and I push myself hard. I vary the resistance, cadence, and even jump it over the coffee table.
You guys can do all the stationary bike classes you want, and I think its great if you need that to stay motivated. I'll stick with my free streamed internet Porn on my duct taped tablet and Bad Religion in the headphones, thanks very much!
Jaquie
You must be an older hunter if you can stream porn while you're riding and not have blood rushing to the wrong er 'leg'.
Bottom line is if spinning gets people committed to a serious aerobic program, and does so without undue strain on vulnerable joints or safety issues, it's a really good thing. I love riding, and am fortunate to live in an area where I can get the wind in my face year-round.
Jaq, Post up a video of the coffee table jump!
Can you get just the bike and have the classes stream to a computer or a Ipad you already own?
I vary my cadence with the video - he pumps, I pump. When the music syncs with the video it's so magical that I can jump the "bike" over the furniture.
Jaq, you need to do a stand up routine at some comedy club!!!!!!!
LMAO reading this!!!
i'm with Mo.. After hip replacement 12 yrs ago I'm a spinning beast. I do sneak in a run occasionally (don't tell my orthopedist) but spinning and a revolving stair machine are a mainstay of my elk hunting preparation.
I'm 63, my favorite exercise equipment is my rowing machine, which I row seven miles everyday. I also have a 69 step staircase at work that I climb multiple times in the morning before I punch in. Will add weight as summer moves along. My stationary bike every so often and the treadmill is gathering dust.
Grew up in a home with a dad who ran marathons for 20 years and now see his knee and back issues surfacing. Based on my own opinion I think this looks very sustainable for decades due to the low impact workout it offers. One more item for the savings list!!
Paul and I go to the same gym. I can attest, he's a popular cat there with many including the ladies. Ol' Paul the panie dropper.
Ok, you guys convinced me. After watching this video I understand why a video/streaming is helpful to learn this discipline!
And I see what you mean about the hot chick instructor!
;-)
Lou
I think your link is broken. Ingrid doesn't quite do it for me.
I am pretty sure this is the video you were looking for.
I use an eliptical when my kids are napping. Between work and kids I sleep 3 hours a day, so that adds a little SUCK to my training. I put pictures up from previous western hunts, particularly ones from pack outs, so when I'm doing a workout I know why. It also helps to watch videos of hunts on the iPad.
Between weights, rowing, running, walking, heavy bag work (occasionally), and now mountain biking (it's finally that season again), I have little problem staying in shape and recommend a similar regimen for anyone else. I'll do weights 4 days/week (mon/tues/weds/thurs) and alternate cardio events (mon/tues/fri and maybe on the weekends). The girlfriend and I also walk the dog frequently, and those are good for another 2-5 miles per event.
I'm a huge fan of what a C2 rower does, but hate how it does it - it will always wind you, and if it doesn't, you're doing something wrong. Low/no impact, works legs, back, and core. Their biggest bonus is that people seldom use them, so if you go to a gym that has one, it is usually open.
-Joe
Damn, Z....where's that class?
Yes! With a tall boy breakfast Bud between his legs!
I don't do any of this stuff. At 60 plus, can I still eat donuts with KTH and post on Bowsite?
My favorites are vanilla cream filled sugar donuts. A baker’s dozen is just about right as a brunch on a busy day.
I do a lot of hip thrusts.
Bob, I think Lisa mentioned that you climb a mountain behind the house on a regular basis?
Like me, if you have that, you don't need no stinkin' internet woman from New York telling you how to ride a bike in the basement!
;-)
But its just a small mountain.
Some have the discipline to do it on there own, I don't unfortunately. I can go workout, that's not the issue, its the intensity. I do better when it's a class, could be the peer pressure to keep up or simply doing what I'm told (been married a long time!)
I love spinning, but also other classes, primarily body weight or small weight like kettlebells, you can really kill your body, in a good way, with a good instructor.
I've also had good and bad spinning instructors and they make a difference and yes, they are sadists, they get a kick out of killing a class.
Bob, you're not alone! Being self motivated doesn't come natural for most folks concerning their consistent workouts! It's tough at times but kudos to you & others realizing the need! We all appreciate them come elk season! (grin)
ElkNut1
I have been looking but the cost is a hard pill to swallow. For me I have so much going on it is virtually impossible to set any sort of routine. My wife works nights, I work days, 2 kids with school, violin, wrestling, softball, tee ball, dance, all happening. I can not get to a gym on a regular basis but if I had something at home I could do that would be great. Each weekend I usually get in a 7 to 10 miles hike with a 40 pound pack, but that is not leading to any weight loss at all.
I hate to say it but taking a 30 minute class while dinner is cooking, or while the kids are showering might be my best solution.
Ace & coelker - I suspect both of you go hunting in order to get some sleep?
Amoebus - I will not lie the very best thing about my fall hunting is the mid day nap I get. It is simply amazing usually stuff my self with lunch at 11 and then sleep until 2.
My wife is incredible, but as of this fall she will be enrolled into a Nurse Practioners Program at Regis University. The good news a is a great career move. Bad news is.... I will be even more of a stay at home mom.
coelker, lookup insanity, T25 and max 30, all by Sean T. a Beach Body workout designer. All are on video, all will kick your butt (ok T25 is targeted as a group that if you can handle insanity, T25 is easy) and all need no equipment because they use body weight against you. Though Insanity workouts are more like 45 minutes, but if you skip the warm up stretch and cool down stretch you get to 30 minutes. I've done insanity like that while my wife made dinner.
I am, admittedly, spoiled. My work has a fitness center, with the classes I take, mostly at lunch time, some before and some after work. They do multiple kinds of classes and the fee is almost nothing. It's a no brainer.
Losing fat is about 80% diet and 20% exercise.
Eat clean, exercise with intensity and consistency....the fat will melt away.
Midwest - "Losing fat is about 80% diet and 20% exercise."
I think that is true once you hit 40-45 years old. When I was younger, I don't remember having to work the diet aspect so hard.
That's because your metabolism was faster.
The Insanity series is good, I've done it quite a bit. It's tough, and it will get you in good all around shape. Mix in some running and mountain biking and you'll be good to go come September.
All of you guys, don't overlook the importance of strength training as you get older. There is a LOT of research that shows the benefits of lifting only one or two days a week. You lose muscle mass as you age. The only way to keep it is to strength train. My weight workouts take me about 45 minutes from warm up to cool down.
That's a great point! And not just for muscle mass. Will help to maintain bone mass and keep the tendons and ligaments strong. Injury prevention is also a benefit.
Walk and eat reasonably. Add weight to your pack in the summer. Do some push ups and arm work-out a couple times per week. You'll be all set for an enjoyable hunt. It's really not as physically demanding as some make it in most part's of the west. With that said, you don't want to use KTH's method (even though I like it!: )
