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From: jklemm14 (jklemm14@optushome.com.au)
Date: Wed 13 Nov 2002 - 21:01:13 GMT
You guys have left out one very important activity for all 14er's well
being; the BAR!!!!!!
Regards,
Klemmy
Crew: AUS 309
-----Original Message-----
From: Toby_Matthews [mailto:Toby_Matthews@mediamonitoring.co.uk]
Sent: Thursday, 14 November 2002 4:02 AM
To: Dave Spragg; 14list@i14.org
Subject: RE: [I14] Fitness question
Hi Dave
I don't really know much about specific sailing fitness. I spent several
years rowing, stopped for a while because of injury and now getting back
into fitness. This is what I use.
At least one session of power endurance weights per week - circuit training
or anything throwing weights round for over half an hour. Boxing fitness
works really well as well - also very satisfying.
Rowing/Running: Basically anything to keep the heart rate going for a time.
Both will stregthen the legs up and should help lose weight. Be careful with
running - don't try to do too much in a week. Other alternatives are cycling
or swimming.
As to heavy weights: They will make you bulk up, but not too much provided
you concentrate on power rather than strength. Heavy weights should make you
lose weight - basically your muscles will be more active, even when you are
asleep, and therefore suck in more resources (or so I am told anyway). You
build strength by chucking the maximum amount on the bar and moving the bar
slowly. You build power by making sure you move the bar fast. The best
exercises are cleans/snatch but be very careful, they can be the easiest way
to hammer your back. If you start doing these then talk to a gym instructor
first and spend time getting the technique right.
Personally, I think the most important exercise is core stability work and
flexibility. If you get this stuff right, everything else will work better.
Yoga, Pilates and Swiz/exercise ball classes are all good fun and very good.
Always stretch during every session you do. I know an aussie international
rower who used to spend almost as much time stretching as other exercise. He
wasn't big yet he won his fair share of medals. After saturday, I am
thinking of doing plenty of hip flexibility/stength work to help me crawl
around the bottom of a boat next time.
Pick up a balance of the bits above. You can mix the
running/rowing/swimming/cycling with any of the other exercise types in a
single session. Don't mix power/endurance and beach weights in the same
session.
Make sure you recover sufficiently between sessions - its the recovery that
gets you fitter, not the exercise. If you push it too hard too start with,
you will get injured, ill or you will just get bored of it. Also, really
think about what you eat - it makes a huge difference eating something carb
based (my favourite are bananas) immediately after training.
Find a way of measuring your fitness and thereby set yourself challenges. I
record all of my training sessions but I tend to judge my fitness with
useful measures like running up the office stairs, being able to sit down on
a seat controlling my weight all the way down, and being able to sit upright
at my desk without slumping onto my back rest. All pretty insignificant (and
most would say silly) but at least it gives me something else to keep me
amused at work!
Sorry, fairly long winded reply.
Toby
-----Original Message-----
From: Dave Spragg [mailto:dave.spragg@gbr.i14.org]
Sent: 11 November 2002 15:39
To: 14list@i14.org
Subject: [I14] Fitness question
This weekend I went sailing for the first time in about six weeks, and today
various bits of my body hurt more than they should. Aside from spending more
time in the boat, what fitness regimes do people recommend for 14 sailors
without much spare time? I am a (not very good) helm, but I am sure lots of
crews will be interested in fitness tips too...
Cheers,
Dave
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