Healthy Hunter Pre-Season Training
Eating right and staying hydrated will maximize your physical endurance and mental concentration. Your overall fitness level will have a major affect on your comfort and your enjoyment of the hunt.Try these training tips and the 6-week nutrition and physical activity plan to help you get ready for the hunt.
Q: I have not been active for awhile, if I start exercising now, will it help my health?
A: New research shows that middle-aged, overweight adults who have been sedentary for 6 months can overcome the negative health effects of inactivity with just 6 months of exercise.
Q: If I exercise, will I prevent heart disease?
A: Physical inactivity, along with cigarette smoking, high blood pressure and high blood cholesterol, is one of the major modifiable risk factors for heart attack. There is no guarantee that you won’t get heart disease, but you’ll reduce your chance of heart disease if you avoid the risk factors.
Body Mass Index (BMI)
BMI is a guideline that uses your weight and height to figure out whether you are at risk for weight related health problems. Learn more.
Q: I have been inactive for years. Should I see a doctor before I start becoming physically active?
A: Inactive people middle-aged or older who are at high risk for heart disease or who already have a medical condition should seek medical advice before beginning or significantly increasing their physical activity. Most apparently healthy people of any age can safely engage in moderate levels of physical activity (e.g., moderate walking, gardening, yard work) without consulting a doctor first.
Q: How much physical activity is enough?
A: If you are inactive doing anything is better than nothing! Studies show that people who have low aerobic fitness levels are much more likely to die early than people who have achieved even a moderate level of fitness. To achieve and maintain good health and reduce the risk for chronic disease:
- Do moderate intensity aerobic physical activity (working hard enough to raise your heart rate and break a sweat, yet still be able to carry on a conversation) at least 30 minutes a day, 5 days a week
- If you want to exceed a moderate level of fitness, exercise for at least 20 minutes a day, at least 3 days a week, at 50-80% of your maximum capacity.
Small Steps Can Make a BIG Difference
- Walk to work
- Use fat-free instead of whole milk
- Do sit-ups in front of the TV
- Walk during lunch hour
- Drink water before a meal
- Learn more
Q: Is exercise safe?
A: The potential health benefits of exercise greatly outweigh the risk, although there is a very slight increased risk of death due to heart attack during vigorous exercise. Consult your doctor first if you have any concerns, have been sedentary, are overweight, are middle-aged or older or have a medical condition.
Q: Do I need to do vigorous aerobic activity?
A: No. Performing moderate-level activities often will help lower your health risks. If you want to achieve greater health benefits and attain a high level of cardiovascular fitness, you need to gradually progress to exercising at least 3 days a week for 20 minutes a day at 50-80% of your maximum capacity. Vigorous-intensity aerobic physical activity is an integral component of the physical activity recommendations, along with moderate-intensity physical activity.
Q: What types of activities are considered moderate-intensity or vigorous-intensity aerobic physical activities?
A: Moderate intensity includes:
- Hiking
- Golfing, walking the course
- Playing basketball, shooting baskets
- Vigorous-intensity includes:
- Running
- Bicycling more than 10 mph
- Football
Q: If I conduct routine activities of daily life such as household tasks of taking out the trash or cleaning, will I acquire enough cardiovascular benefits?
A: No. The recommended amount of aerobic physical activity (moderate- or vigorous-intensity) is recommended in addition to routine, light-intensity activities of daily living. These routine activities are often not performed at a moderate intensity. Daily activities such as gardening with a shovel, a brisk walk to work or carpentry, performed in 10 minute bouts are some examples of moderate- to vigorous-intensity aerobic activities which can be counted towards the physical activity recommendation.
Q: Does exercise counteract the harmful effects of other risk factors?
A: Studies show that being physically fit lowers heart disease risk even in people who have other health problems such as high blood pressure and high blood cholesterol. To minimize risk, however, you should be physically fit and avoid the other major risk factors you can do something about: cigarette smoke, high blood pressure, high blood cholesterol and overweight.
Q: I am a senior citizen. Is it too late for me to become physically active? Should I take special precautions?
A: More and more seniors are proving every day that they aren’t too old to exercise. In fact, the older you are, the more you need regular exercise. However, you should take some special precautions:
- If you have a family history of heart disease, check with your doctor first.
- Don’t try to do too much too fast.
- Exercise at an intensity appropriate for you.
- Pick activities that are fun, that suit your needs and that you can do year-round.
- Wear comfortable clothing and footwear.
- Choose a well-lighted, safe place with a smooth, soft surface.
- Take more time to warm up and cool down before and after your workout. Stretch slowly.
- Don’t rely on your sense of thirst; drink water on a fixed schedule.
Q: As a parent, how can I make sure that my children are physically fit?
A: Try these tips:
- Set a good example by practicing heart-healthy habits yourself.
- Limit sedentary activities such as television, movies, videos and computer games to no more than 2 hours a day.
- Plan active family outings and vacations.
- Assign household chores (mowing lawns, raking leaves, scrubbing floors, etc.) that require physical exertion.
- Observe what sports and activities appeal to your children, and then encourage their development with lessons or by joining teams.
- If it’s safe to walk or bike rather than drive, do so.
- Use stairs instead of elevators and escalators.
- Make sure that your children’s physical activities at school or in day care are adequate.
- When your children are bored, suggest something that gets them moving – play catch or build a snowman.
Related links
