Getting in shape

[Deafirishman]

I am not exactly out of shape but not really in shape either....Are there any programs or advice on getting in shape for the next elk hunt? Something that doesn't take up a lot of time. Juggling work and raising 3 kids at the same time makes it hard to find time to prepare myself physically. I live in an area that is relatively flat so it's hard to train on hills...Will be going back to Idaho this Fall for my 2nd archery hunt. I have been elk hunting since 2004 and the mountains just about kick my butt every year !! Lol. Thanks for your input and I hope everyone enjoyed their 2013 season and are looking forward to the 2014 season

[Deafirishman]

Failed to mention that I live in Minnesota where the winter has been brutal this year so the elk hunting itch has been getting to me !!!!

[jmez]

P90x, Insanity or one of those types of programs would be a good start. Can do them at home when the kids are in bed. Mix in some sustained cardio stuff such as running, biking treadmill, stairs etc.

[Navesgane]

Strap your fully loaded pack on, along with an additional 10# and jump on a treadmill with an incline mode.

[Lark Bunting]

Hiit. High intensity interval training. Google it, find a program that interests you and hit it hard. You can do this on a treadmill, stationary bike, rowing machine, pool, local track, or even through weight intervals. I did 700 jump ropes just screwing around outside with my daughter yesterday. I always take the stairs, no matter where i am. I walk my dog at a good pace. Those are just things to do on active rest days.

If you are more into weights, look into the "shortcut to size" program by Jim something-or-other... (I can't remember his last name). It's a horrible name for the program but an AWESOME workout. I did p90x a few years ago but it can get discouraging if you can't do 20 pull ups, 50 pushups, etc. I also blame plyometrics for destroying my knees. (Not p90x's fault but plyometrics are more about technique and they don't really go into form much other than "land quietly".)

Find a hill nearby (or a stadium) and sprint up, walk down. Side hill, jump rope, wall squats, calf raises, etc.

Diet, cut out simple carbs (beer is my nemisis) burn more than you intake. It's all the stuff we know but ignore.

Good luck!

[JGH]

P90x-3 takes me 30 minutes daily ... I get up an hour early to do that without feeling rushed.

If you want a fast "ramp-up", Google "tabata training." 20 minutes per session is a good start. You could vary this to alternate upper and lower body, getting core strength, and you'll definitely get a HIIT (high-intensity interval training) workout.

For me, I need something to do DAILY, or else I get "off schedule".

You'll get plenty of people to respond here to put on a pack and walk. I think that's great advice, but it's not as efficient, i.e. it's going to take more time to get a great workout. But it is simple, and you get the added benefits of breaking in boots and learning about your pack. This sort of training sure works in as a good part of a program.

I personally think running is not terribly efficient in terms of exercise. It takes quite a bit of time to ramp up, and then to maintain "elk shape" means runs of 45-90 minutes ... and even then, you're not getting core and upper strength. For me, my running gains have been very difficult to "maintain", whereas my resistance training is maintained with less trouble.

With age, I think we tend to focus too much on cardiovascular training, and not enough on strength, flexibility, and balance. That's why I do like the P90x series (and Insanity does that, too, but I think Insanity was like P90x on cocaine, and that wasn't for me!).

See, I don't enjoy running, and I don't want to compete at it. I do want to avoid injury and have "practical" fitness for everyday "stuff". So, for me, P90x3 is what I like because it works not just on cardio, but on the strength, flexibility, and balance issues, too. Although it is designed as a 6 day per week program, there's no reason it couldn't be done on an every-other-day basis ... perhaps with some loaded pack hiking done in between workouts.

[mrganser]

Body weight exercises that target your legs and entire back as theses are large muscle groups that get us up the mountain, the bow drawn back and the meat packed out. Squats, lunges, planks, and all of their variations. Resistance bands (elitefts is where I get mine) can be used for this training as well. They are compact so can be stored easily.

[msd1228]

I'm totally on board with the rest of the advice here, but be sure to make time to put 50 or 75 pounds in your pack (or build up to that over time), strap on your boots, and get walking, even if its just on flat ground taking the dog for a walk. Your shoulders, back, and hips will thank you come elk season - weight training just isn't going to be able to emulate the sustained weight on your back and shoulders that you'll experience if you need to pack an animal out. Also, training with that kind of a load in your pack will 1) make your 10-15# pack feel like its not even there and 2) let you know if the pack you currently have will be sufficient for packing quarters out.

[JohnFitzgerald]

Workout with a weighted pack and a high altitude fitness masks.

[zpd307]

also from mn here. training for triathlons and marathons here. swim bike and run. I do occasionally pop in my insanity dvds along with hike/jogs with a loaded pack. anything is better than nothing, which my buddy found out last year in Colorado. sometimes its a simple as doing situps and pushups before getting ready for work.

[Fridaythe13th]

easy put the snowshoes on grab the rifle and start walking section. You might run into a coyote.

[zpd307]

that will definitely give you a workout.... especially with the snow we have been and are about to get tonight and tomorrow.

[Triplebhunters]

Lots of good ideas already mentioned.
Walking through the deep snow will give you a work out as well.

[fm]

If your kids are old enough and you have a school with a playground and a track or football field with bleachers let the kids play and use the bleachers to hike up and down. Good for your legs and cardio. If you have a place to ride bike its a good workout to and most of the time kids like to ride to.

[G Posik]

I like to mix in weights and cardio. I actually like running and this time of the year I mix in some base miles and HIIT runs. For weights I just finished a cycle of heavy weights with very few reps. Now I am starting a cycle of high reps with light weight. I live just outside Houston and the hills here are bleachers. So that is what I climb with a weighted pack. Once a month I just do a walk with a weighted pack. One of the weight exercises I do is hips. A lot of people over look them. They really help out when the pack is on. I think a good balance of strength and cardio is best for me. Good luck with your training.


Glenn

[Swede]

Being in good condition is very important, but I am not convinced you need to be ready to compete in a marathon to be an effective elk hunter. I believe this "extreme" stuff has been promoted, well, to an extreme. Get and stay in good shape, acclimate to the altitude you will be hunting, and pace yourself. Just my thoughts.

[JJ Overkill]

Lots of good ideas already mentioned.
Walking through the deep snow will give you a work out as well.

put out a trapping line. you will put up some miles real quick and when carrying 50# of traps through the snow you will get a work out. plus it can lead to some extra cash for hunting items

man I miss trapping in northern MN

[cnelk]

After an 8 year hiatus due to an on-ice collision and concussion, I pulled out the hockey gear.
Been hitting the ice for some great workouts and scoring some goals too

[JJ Overkill]

now theres an idea brad. its been a long time since ive laced up a pair of skates

[cohunter14]

After an 8 year hiatus due to an on-ice collision and concussion, I pulled out the hockey gear.
Been hitting the ice for some great workouts and scoring some goals too

Now THAT will get you in shape!! I miss the days of being on the ice five days a week. Best shape I have ever been in by far.

[Wyo67]

Having raised 3 kids, I can relate... You'll have to find something you can stick to. Tried the P90X and it gets on my nerves after a few weeks, and then I gotta get back to the gym. Work cardio every chance you get and build up your core and leg muscles to get you up, around, and over the mountains.

[zpd307]

anything you do is better than nothing. my motivation for elk country is triathlons and marathons. i complete them so i am better prepared come September. i didn't mean to say that anything else is bad.... hell, my first marathon was in October and i ran/walked it in 5.20 hours. i am 6'00 195 so i am not in super awesome shape.... i have done 4 tri's as my motivation to be able to go where i needed. i feel it has helped with my mental preparedness. i will say that my hunting partners who haven't, cant keep up. i also have 3 little boys.....

[SoCo Mark]

I lift 2 nights a week. Currently I do legs one night, and arms shoulders and back another night. Then on another 3 nights, I do cardio on machines at the gym. I always pick the interval mode and the machine will alternate every 2 minutes from hard to easier. Plus, I get to pick how hard and how easy each cycle is. I go for 40 minutes plus a 5 minute cool down, then hit the sauna.
Then at my age, I was wanting/needing to lose some pounds so I started changing my diet. Between a trainer at the gym and the internet, I've found basically the same info. If you want to lose weight it is about 80% what you eat and 20% about your workouts. So, I researched more and now have a really good grasp on my daily meals. I eat between 5-6 times a day and top out under 2000 cal per day. It may not sound like much, but if you choose your calories wisely, 2000 will be hard to consume from a hunger standpoint. Or you can blow through 2000 in one meal and be hungry 3 hours later...
I've been doing this about 3 months and I will say I'm getting to a pretty good fitness level. I rarely step on a scale as weight seems to fluctuate so much day to day and hour to hour, IMO, but I will say I'm wearing pants now that I haven't worn for quite awhile.

[Kevrod3]

I lift 2-3 days a week fairly heavy. Hate running so I bought a road bike. Only ride 2-3 times a week, but this is great for
my quads and hamstrings. Click in binders helps me work different muscles when one set is fatigued.

my goal importants to elevate my heart rate, but then be able to lower it quickly. I don'care how in shape you are, its critical to be able to get your breathing and heart rate under control for that shot of a lifetime.

I like to shoot my bow sometimes right after a workout or ride. This type of training helps build my mental strenght through determination, and focus. I've heard to many horror stories about guys not being mentally prepared. Just as Important as psychical strength!

[ctdad]

I agree with a lot of the ideas being shared here. As long as you aren't hurting yourself, there probably isn't a wrong way to train. Just do something and it will help you.

Nutrition is huge, and hard. I can feel a difference in my workouts if my diet is clean vs if I have recently eaten crap food. A good lesson for meal planning while hunting too.

I have found that a good way to teach your body how to recover from breathing hard is to do high intensity interval training of some sort. My anaerobic recovery is much better now than it was last fall since doing this all winter.

For me, working out has become an extension of my elk hunting. A lifestyle. I really enjoy it. I can participate in my elk hunting experience all year through this forum, archery leagues and my working out. I don't believe that everyone must be an extreme athlete to elk hunt. However, I have seen what the mountains do to a person who is not physically prepared for them, and it is not enjoyable.

[JGH]

I agree ... you don't have to be an extreme athlete to hunt elk.

Nor do you have to be a camper.

Nor enjoy shooting rifles or bows.

Nor do you need to snow-shoe, or ski.

Nor enjoy horses.

Nor like to take long hikes.

But ... I like ALL of those things, and all of them are a reminder to keep myself in shape, to enjoy them for what years are ahead of me -- hopefully, a lot of them!

Therefore ...

be an "extreme camper" ... a gear nut who enjoys a trip to REI.

be an "extreme marksman" ... get into reloading, arrow-making, and memorize a Cabelas catalog.

be an "extreme winter outdoorsman" ... enjoy the outdoors year-round.

be an "extreme horseman" ... for me, this means endurance riding and extended pack trips in the summer, and learning more about horses year-round.

be an "extreme hiker" ... plan a 14-er, or explore some off-trail stuff.

Enjoying those things -- I think -- isn't really "extreme". They are, though, reasons to care for my physical self with good exercise, decent nutrition, moderation in alcohol, stress reduction, etc.

So then ... in the fall, you can be an elk hunter. But really, you were an elk hunter all year, weren't you?

[JCS]

There are a lot of good ideas to get you started but, whatever you do start slow and work your way up. You don't want to hurt yourself within the first week or so and then have to start all over again. I do I have to say that no matter how in shape you are, you will be breathing hard due to the high altitude (depending on how hard you push yourself during your hunt).

[Digit]

I do lots and lots of cardio. as well as going to the gym with my kids and playing basketball. then all summer I run and then lots of hiking and scouting trips

[DMiller6868]

I fill my pack up with 60 lbs of canned goods and then hike in the snow looking for sheds. I'm going to give the high altitude mask a try here soon.

[dreamhunter]

Thanks for the thread. It was very encouraging.i made it a point to go for a nice walk today since it was so nice out.it felt good and whirl out walking all I could do was imagine I was hunting and thinking about different scenarios . Just wanna do something every day to move me forward to tip top shape come Sept. I really want to have the experience of shooting and packing out an elk.

[Broken arrow]

How do you plan to hunt? From camp pack in? Late season early season?

[Broken arrow]

I'll say from my experience you can have pecks legs and biceps the size of small cars and it means nothing. You need strong legs and strong knees. Look up knee strengthening exercises do those along with pushing your lungs till they burn. Make yourself uncomfortable when you want to quit push more and you'll do fine in the mountains. After about day 4 of my hunt last year I would have called into work rather than get out of my tent.... But to kill an elk I got up every step hurt but I mentally pushed on because I wanted it that bad. My 2 cents