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Thank you, Klemmy, for your touch of reality: engineering and body building
were about to drive me over the edge.
Alan, USA 1144
----- Original Message -----
From: "jklemm14" <jklemm14@optushome.com.au>
To: "Toby_Matthews" <Toby_Matthews@mediamonitoring.co.uk>; "Dave Spragg"
<dave.spragg@gbr.i14.org>; <14list@i14.org>
Sent: Wednesday, November 13, 2002 1:01 PM
Subject: RE: [I14] Fitness question

> 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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