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Hunters Need to Be in Shape

Posted on: Monday, 27 August 2007, 06:10 CDT

By John McGonigle

Physical demands can put out-of-condition hunters at risk.

Hunting seasons are opening in a rush, and it is important to be fit enough to meet the physical demands required by hunting. Today's sedentary lifestyle no longer provides a high level of fitness without extra effort on our part.

Dove, squirrel and waterfowl season are not overly demanding, but pheasant, grouse, turkey, archery and firearms deer seasons can be very, even perilously, demanding physically.

While we are going to primarily consider the physical demands of hunting, a note of caution is in order. Do not discount the physical demands placed on the heart by excitement; that demand can be enormous for turkey hunters and deer hunters.

In a recent study, researchers attached heart monitors to deer hunters afield and found that some hunters' heart rates spiked dangerously high at the sight of a deer, especially a big buck. This dramatic heart-rate increase can be dangerous to hunters who are unfit or who have one or more risk factors for heart disease.

There is still time to improve one's fitness level prior to the more physically demanding hunting seasons.

The American College of Sports Medicine and the American Heart Association recently updated their physical activity guidelines for healthy adults.

Healthy adults under 65 should do moderately intense cardiovascular (heart and veins) exercise for 30 minutes a day five days a week or do vigorously intense cardio exercise 20 minutes a day three days a week. Additionally, they should do eight-to-10 strength-training exercises, with eight-to-12 repetitions of each exercise, twice a week, as well as exercises such as push-ups, sit- ups and weight training.

Moderate-intensity activity consists of exercising hard enough to raise your heart rate and break a sweat while still being able to converse. This recommendation is designed to maintain general health and reduce the risk of cardiovascular disease.

Everyone is busy; no one has time to exercise, yada, yada, yada.

Ask yourself: How important is my health and quality of life? How important is my health to my family, especially my spouse and children? If you answered "very important" to either question, keep reading.

Anyone 40 or over should see a physician, and preferably have a complete physical examination, prior to starting a fitness or weight- loss program.

Start including exercise in your daily routine by doing it in small portions, perhaps three 10-minute time periods rather than exercising for 30-minutes at one time. Try mixing moderate- and vigorous-intensity activities to reach your goals; do high- intensity exercise two times a week and moderate exercise several times a week.

Exercising is similar to saving money - you must set aside both money and time to obtain effective results. Save money by paying yourself first each week; exercise on regularly scheduled days to be successful. You will be amazed at your results when you make saving and fitness a regularly scheduled part of your lifestyle.

Basements and garages are good exercise venues for using treadmills, rowing machines, ski machines and for weight/strength training.

Exercise with a partner to reduce boredom and maintain motivation; include family members.

Mixing your activities and exercises to avoid boredom is a good technique to use when beginning an exercise program. Cardiovascular exercises like swimming, cycling, walking, jogging and basketball are good fitness activities, and something most people can do. Additionally, choose fun activities like swimming, biking, or playing basketball as motivation for your daily physical activity.

Following the newly released ACSM and AHA guidelines will help you avoid cardiovascular disease. Be aware, though, that to lose weight and keep it off, and to get and stay stronger, requires significantly more time and effort than the new guidelines recommend. Generally, 60-to-90 minutes five days a week is required.

Strength training was added to the updated program and is valuable and important to good health. Stretching to improve flexibility enhances your everyday life, and certainly your hunting.

Walking 30 minutes five days a week is a good, and relatively easy, way to achieve the moderate-intensity exercise goal. Jogging or swimming for 20 minutes three days a week meets the vigorous- intensity goal. Strength training two to three times per week meets the strength goal. Again, vary your activities and insert some fun into them to help you continue your fitness program.

The average age of Pennsylvania hunters is around 50; obviously, a significant number of us are older. The age factor puts hunters squarely in line for heart attacks, high blood pressure, stroke and other serious health problems.

Start exercising now to prepare for pheasant, grouse, turkey and deer seasons. Your chance for hunting success is elevated when you are fit enough to go the extra mile.

John McGonigle is outdoors editor of the Sunday News. E-mail him at jmcgonigle@lnpnews.com.

Source: Intelligencer Journal

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