Getting Ready In a Hurry- Advice?

[BWallace10327]

Although I've lost some great private land to hunt and am moving to a POSSIBLY non-backyard-range friendly area I exchanged my muzzleloader tag for an either-sex archery licence. It just didn't feel right to pass up the opportunity to hit the woods, bow in hand.  My exercise regimen, while present, hasn't been on par with years past.  

While I'm confident in my shooting, as of right now, I'm going to have to kick it into high gear to get my lungs set for the high country in just a few weeks; thankfully I was born at 8,000 feet.  Any tips for getting those cilia working fast?  I'll really appreciate it and thank you, although if all goes as planned, an elk may just curse the advice you've given me.    

[TIM B]

Congrats on that good decision -I'm sure ya won't regret.  
Exercise wise - don't over do it right now or you'll end up sore sore sore....and get there early enough to acclimate a couple days.
Good luck

[ChuckC]

My thoughts....at this date running etc is not gonna help much.  Do stairs to "break your legs in " so they don't get sore and weak on the hunt, as when you first start a weight lifting program.  Then go slow up dem der hills is all.  You won't outrun an elk, so stop trying to.

[YosemiteSam]

I'm not a doctor, physical therapist or other medical professional.  I'm just a dude on an internet forum who is into fitness stuff.  So take this for what it's worth.

From what I've learned and experienced, your lungs & cardiovascular system will adapt to exercise within a couple weeks.  Your muscles take 1-3 months to start building strength.  Your tendons take 3-4 months.  Lastly, your bones take about 6 months or longer to strengthen.  This is why stress fractures and sprains happen when you ramp up your training too fast -- one system can handle it while the others are still trying to catch up.  

If you have 3 weeks to train for some high-altitude climbing, you can make some substantial improvements through running, arguably the most time-efficient way to boost your fitness in many areas.  Obviously, the best way to train is to train doing what you want to do (go out and haul a pack up some mountains).  Barring that, running will help.  Just don't overdo it.  As we used to be told when I did marathons & triathlons, it's better to be a little undertrained than overtrained.  Grit and perseverance can carry you through a tough situation but injury will keep you from doing ordinary things at all.  While you're out hunting, shorten your strides, mind your breathing and stop more often.  Slow it down more than usual and you'll probably be fine.

I also notice that I can handle the elevation better by the start of hunting season than I can in the late spring when I start hiking up high.  I live at sea level and have to drive a couple hours to many of my hiking and hunting spots.  My theory is that the exposure helps.  If you can get up once or twice for some power hikes, you may see some benefit.  Maybe not.  But it's a  fun way to experiment.

[monterey]

Also, you can get into your cardio training heart rate without running.  As said above, a heavy pack and climbing up hill at your training rate will be as effective as running and will also work your quads.

[monterey]

A training trick that was used by a champion Austrian down hill skier was running backwards up hill.

[Trumpkin the Dwarf]

Stairs for the leg muscles, 2 or 3 at a step. Swimming is also a good way to work on your lungs. I used to play hours of full court pickup basketball for two weeks prior to elk season.

[BWallace10327]

Thanks for all the advice.  I feel that my biggest hurdle is getting my lungs in shape.

Running is a no go, bad right knee from and old femur break and a weak right ankle from many years of compensating. Strength isn't the issue this time around.  I don't live at a gym, but I'm big on push-ups, pull-ups, core exercises, shadow boxing with 3lb gloves and a challenging (to me) medicine ball work-out that I've stuck to for a few years.  I'll also do a 3 or 4 round circuit a few days per week consisting of; 3 min jump rope wearing 3lb ankle weights, 3 min heavy bag, 3 min speed bag.  I'll try blowing up balloons to give my lungs an extra work-out throughout the day as well.  

Thankfully, I have a fear of getting stuck in the elevator and take the stairs frequently, hauling tools, ladders, and 5-gallon bucket of paint in each hand up several flights of stairs, am constantly kneeling, standing, climbing up and down ladders. I live at 6900 ft and will be hunting anywhere from 8000 to 1100 feet, which is a jump up, but not as bad as it could be.  I'd be a little more distraught if I was a flat-lander with an office job.

In years past my routine consisted of the medicine ball routine, pull-ups/push-ups/core work plus the circuit for 4-6 days per week atleast 6 months prior to the season opener.  This year, I've been lazy and picked circuit or medicine ball routine, pull-ups/push-ups/core work 3 or 4 days per week, plus I've drank a few sodas and bud lights per week, and everyone knows carbonated drinks aren't your friend.
There is some time time until opening day, so I think all will be well.

[Longtoke]

what about a bike riding if your knees arnt up for running?  that will get the job done fast, especially riding uphill.

[old_goat2]

Just do what you can to get ready and go slow!