by: Ann Mattson and Darla Baumgarten



Are you prepared for hunting season? You have probably purchased new clothing and gadgets for hunting, but have you planned ahead for the physical exercise? You may benefit from pre-season training if you answer "no" to any of the following questions:

- Could you walk in think brush for more than 15 minutes?

- Could you walk into your camp or blind without becoming out-of-breath?

- Could you drag a deer one-quarter of a mile with the help of your hunting partner?


This year, invest some time and energy to help reduce your muscle soreness and muscle fatigue. Try to include each of the three major components of exercise into your exercise routine: stretching, endurance and strengthening.

Stretching: Warm up and stretch before any activity. Stretches help warm the muscles by getting blood flowing to them before demanding heavier work from them. Some people also stretch after the activity to help relax the muscles. Some suggested stretches include: trunk twist, knee hugs, calf stretches, hamstring stretches, and quadricep stretches. Each stretch should be held for 30 seconds with no bouncing and no breath-holding.

Endurance: Improve your endurance by regularly challenging your heart and lungs. This can be accomplished by briskly walking 15-30 minutes, 3 to 5 times each week. Jogging, swimming, or any other aerobic exercise choice will improve your physical fitness, but "walking in the woods will be the best way to prepare you for "walking in the woods".

Strengthening: Muscle strengthening can help us to feel that any activity is easier. Whether using hand weights, barbells, or other weight training equipment, remember to start slowly and increase gradually. It is best to begin with low weights and high repetitions (i.e. 12, 15, or 20 repetitions). Select a few upper body (i.e. biceps, triceps, shoulders) and a few lower body (quadriceps, hamstrings, calves) exercises. Add a few abdominal exercises into your routine as well.

When you begin a pre-season exercise training program, you can expect some muscle soreness. That is natural. The hope is that you can prepare and show some improvement before hunting season begins so that you will be able to enjoy your hunting season and avoid unnecessary fatigue and potential injuries.

http://www.mgh.org