Rangitoto summit run after
a 4.6km kayak paddle. There
are no shortage of hills to
climb in NZCarrying a full pack
will be easier with
some pre-season
trainingFrom this scale we could then say that you (the mountain goat)
are exercising ‘aerobically’ in a lower intensity zone. ‘Aerobically’
is generally between an RPE of 0-5. Your mate is more likely to
be operating at a much higher intensity despite being under
the same conditions. He is most likely working ‘anaerobically.’
‘Anaerobically’ is an RPE of 6-10. Refer to article one in Issue 71 for
information about aerobic/anaerobic.
You will most likely have to dial back on your pack
walking pace to allow him to keep up at an intensity
which is more sustainable for his level. You may feel like the
pace is becoming a walk in the park (which it technically is if you
are in a national park!) but that just means you can take some
more time to glass slips or clearings on the way through.
When everyone has fresh legs at the start of the day, the
difference in conditioning may not be as noticeable but when the
day stretches out, that is where the hours of conditioning time
put in before the hunt come into their own.
Hunting is a mixture of (predominantly) slow commutes,
stalking, and even sitting and waiting, but there are also some
quick bursts of action. Because there is so much variability in
hunting scenarios, the style of hunting, the terrain hunted and
other things like elevation gain, it can be hard to specifically
prescribe conditioning for every situation in a general article.What is the best cardio training –
steady state or interval training?
The best answer to that would be any training that is
similar to the functions and energy systems (aerobic or
anaerobic) that you use on the hill.1 - Steady state training (aerobic) is keeping the heart rate and
intensity in a low to moderate range generally over a medium to
long period of time, say 45-70 minutes.2 - Interval training (anaerobic) involves periods of short, sharp
high intensity activity followed by short rest periods. This cycle of
work/rest is repeated over a set period of time, generally a shorter
period than steady state, so say 30-45 minutes. As an example,
‘Tabata’ is a popular form of interval training which is 20 seconds
of maximum effort on an exercise, then 10 seconds of rest which
is repeated for 8 consecutive sets.
These two training modalities can be applied to any method of
cardio training.
Another interval training cardio circuit session might look like
this: work for 30sec, rest for 15sec then move to the next station,
aiming to complete 8 rounds of the circuit (40 sets) after a 5
minute warm up.- Skipping
- Step ups
- Burpees
4. Squats
5. Plank to push up
My advice with interval training would be to try and extend the
length of the sets every second week (eg from 30sec to 35sec) and
keep the rest period the same (eg 15sec) rather than shortening
the rest period.
In some cases a short sharp 30 minute interval training
workout (RPE of 6+) can be just as effective as a 60 minute
moderate intensity steady state workout (RPE of around
3-6). If you are training for big endurance walk-in trips then your
session duration should reflect that – longer and slower.
As an average guide for every ten minutes of aerobic exercise, you
will ‘burn’ around 80-100 calories. There are so many workout plans
for you to try on Google or YouTube. As my general rule of thumb,
I say to myself “Do more than you did yesterday”.Methods of cardio training
Cardio exercises that deliver great efficiency include
things like pack-weighted walks up local hills or stairs.
Biking, whether offroad, on the road or on a stationary bike are
excellent for getting the heart rate up, especially if you increase
your RPM (revolutions per minute) and include short sprints as
part of the session (some interval training).
Start building some gradual hill work into your running
programme to help lift that heart rate. Brisk walking the steep
stuff can also be a really good idea when you are building your
fitness base. Walking those steep parts translates well to hunting
conditioning. We don’t often run up hills chasing game (unless
the dogs have something bailed). If you blend in some hill runs
however, this is where you develop power and speed. If you
want to ramp intensity up further you can put on a tight-fitting
backpack and place some packets of dry rice or other weight
inside.
Group training such as circuits, boot camps, crossfit and boxing
provide really great cardio workouts that include many different
movements to keep the heart rate up. Everything in these
classes should be scalable so you can take easier options
if you need to as you build your fitness or work around
injuries. Try some of the more advanced progressions in the
coming weeks. Even ask around if a personal trainer can help
design a programme for you, particularly if you have joint,
muscular or other medical conditions that require a moreAugust / September 2019 ~ NZ HUNTER MAGAZINE 75Rangitotosummitrunafter
a 4.6kmkayakpaddle.There
arenoshortageofhillsto
climbinNZCarrying a full pack
will be easier with
some pre-season
trainingFrom this scale we could then say that you (the mountain goat)
are exercising ‘aerobically’ in a lower intensity zone. ‘Aerobically’
is generally between an RPE of 0-5. Your mate is more likely to
be operating at a much higher intensity despite being under
the same conditions. He is most likely working ‘anaerobically.’
‘Anaerobically’ is an RPE of 6-10. Refer to article one in Issue 71 for
information about aerobic/anaerobic.
You will most likely have to dial back on your pack
walking pace to allow him to keep up at an intensity
which is more sustainable for his level. You may feel like the
pace is becoming a walk in the park (which it technically is if you
are in a national park!) but that just means you can take some
more time to glass slips or clearings on the way through.
When everyone has fresh legs at the start of the day, the
difference in conditioning may not be as noticeable but when the
day stretches out, that is where the hours of conditioning time
put in before the hunt come into their own.
Hunting is a mixture of (predominantly) slow commutes,
stalking, and even sitting and waiting, but there are also some
quick bursts of action. Because there is so much variability in
hunting scenarios, the style of hunting, the terrain hunted and
other things like elevation gain, it can be hard to specifically
prescribe conditioning for every situation in a general article.
What is the best cardio training –
steady state or interval training?
The best answer to that would be any training that is
similar to the functions and energy systems (aerobic or
anaerobic) that you use on the hill.
1 - Steady state training (aerobic) is keeping the heart rate and
intensity in a low to moderate range generally over a medium to
long period of time, say 45-70 minutes.
2 - Interval training (anaerobic) involves periods of short, sharp
high intensity activity followed by short rest periods. This cycle of
work/rest is repeated over a set period of time, generally a shorter
period than steady state, so say 30-45 minutes. As an example,
‘Tabata’ is a popular form of interval training which is 20 seconds
of maximum effort on an exercise, then 10 seconds of rest which
is repeated for 8 consecutive sets.
These two training modalities can be applied to any method of
cardio training.
Another interval training cardio circuit session might look like
this: work for 30sec, rest for 15sec then move to the next station,
aiming to complete 8 rounds of the circuit (40 sets) after a 5
minute warm up.
- Skipping
- Step ups
- Burpees
4. Squats
5. Plank to push up
My advice with interval training would be to try and extend the
length of the sets every second week (eg from 30sec to 35sec) and
keep the rest period the same (eg 15sec) rather than shortening
the rest period.
In some cases a short sharp 30 minute interval training
workout (RPE of 6+) can be just as effective as a 60 minute
moderate intensity steady state workout (RPE of around
3-6). If you are training for big endurance walk-in trips then your
session duration should reflect that – longer and slower.
As an average guide for every ten minutes of aerobic exercise, you
will ‘burn’ around 80-100 calories. There are so many workout plans
for you to try on Google or YouTube. As my general rule of thumb,
I say to myself “Do more than you did yesterday”.
Methods of cardio training
Cardio exercises that deliver great efficiency include
things like pack-weighted walks up local hills or stairs.
Biking, whether offroad, on the road or on a stationary bike are
excellent for getting the heart rate up, especially if you increase
your RPM (revolutions per minute) and include short sprints as
part of the session (some interval training).
Start building some gradual hill work into your running
programme to help lift that heart rate. Brisk walking the steep
stuff can also be a really good idea when you are building your
fitness base. Walking those steep parts translates well to hunting
conditioning. We don’t often run up hills chasing game (unless
the dogs have something bailed). If you blend in some hill runs
however, this is where you develop power and speed. If you
want to ramp intensity up further you can put on a tight-fitting
backpack and place some packets of dry rice or other weight
inside.
Group training such as circuits, boot camps, crossfit and boxing
provide really great cardio workouts that include many different
movements to keep the heart rate up. Everything in these
classes should be scalable so you can take easier options
if you need to as you build your fitness or work around
injuries. Try some of the more advanced progressions in the
coming weeks. Even ask around if a personal trainer can help
design a programme for you, particularly if you have joint,
muscular or other medical conditions that require a moreAugust / September 2019 ~ NZ HUNTER MAGAZINE 75