Going to the Gym

[Russ]

I vaguely remember reading something about KSL's archery-specific fitness vs. general fitness (he recommends both); it's probably on his website, too. The general fitness programme concentrates on what he calls "core" strength (which I'm guessing is cardio, as well as abdominal and upper leg muscles).

Originally Posted by Stace

...Do this routine for about 4-6 weeks then look at changing it to prevent your body getting too used to it.

If you're looking to increase strength, avoid cardio as it burns valuable calories that your body needs to grow your muscles. The same applies to fat loss too as experts are now questioning the effective use of cardio work...

Don't fall foul of the common new gym goer's disease which is over enthusiasm. Your rest days are as important as your training days so allow 2 days where you do nothing strenuous.

Feel free to contact me for any further advice.

This is really good to know, Stace; I had some idea about recovery time, but nothing this concrete. And this stuff about cardio using up calories needed for muscle is really interesting. I've had problems in archery with muscle strength (and consequently with my form) during intensive training periods with my running (not marathons or anything, but a fast 6-10K); would this explain why?

[Stace]

Originally Posted by Russ

. I've had problems in archery with muscle strength (and consequently with my form) during intensive training periods with my running (not marathons or anything, but a fast 6-10K); would this explain why?

It could well be the cause, yes. Imagine a horizontal scale... at one end of this scale is strength, at the other is endurance. If you're training solely for strength, your endurance will be effected - this has happened to me recently where after 6 doxen arrows, I was beginning to flag (not so bad with indoor rounds but as we're approaching outdoor season I've altered my training program). Obviously, if you're training for endurance, as you are with your runs, then your strength will be effected.

To find a good all round position on the strength/endurance scale, do push/pull supersets (where you train a muscle for one set then immediately train its opposing muscle and repeat with very little recovery time until you've completed 3 sets of each) - these will effectively increase your endurance as you're as good as doing 6 sets straight after another.

Don't forget the importance of food with all this gym going either. If you're eating too little protein when doing strength training then you'll be undoing all the good work. Same goes for carbs - no energy, no strength/stamina.

Russ, core strength is your trunk, particularly your abs and lower back - this provides your stability.

Don't get me wrong, cardio has it's place but more for specialism training like running etc...

[hypertigger]

yoga and pilates are good for core strength.

my yoga instructor is really quite pushy, and we hold poses, 'push' them further for minutes at a time (doesn't sound long but ohhhhh it is)

[martin]

Originally Posted by hypertigger

yoga and pilates are good for core strength.

I've heard Yoga is extremely effective but I'm not bendy enough !!!

Besides, if my wife finds out I'm thinking of doing yoga, she might try to pitch ballroom dancing again and that only leads to the dark place......

[not dead yet]

Originally Posted by big_bloke_with_a_stylist

Good for you

I joined a gym last summer and have never looked back. I do a one hour session 3 times a week. The first half hour consists of doing cardio on a rowing machine and cross trainer then a high repetition weights program (3 sets x 15 reps) for my shoulders, back, chest and stomach. I don't do anything on my arms at the moment as such as too much bulk on arms can cause clearance problems.

I have lost a stone and a half and am shooting better than ever. I also swim on a saturday afternoon and have managed a PB of 62 lengths tonight.

If the gym you go to has staff there that can write a program for you. Just ask them for a muscular endurance and stamina program and I'm sure they can do something for you.

Keep at it and you'll see and feel the benefit within a month or two both in shooting and in general and wonder why you didn't start sooner!

Good luck.

PMSL,,, big bloke with a stylist, firstly where have you lost the stone and a half from. 2nd you are defo shooting well. 3rd where have you lost the stone and a half from....see you at lilleshall... still PMSL

Pete

[Neo]

Thanks everyone, ive booked my health check for monday after work so after that the gym will draw me up an action plan.

I will mention some of the advice posted here it has been most useful

Cheers

Will keep you posted of my Fat Loss as time progresses LOL

[Neo]

Well todays my first day at the Gym. Got my health check at 16.30 after school, if i survive teaching all these little horrors all day and have the energy left i might go through a training program and have a swim today to ease myself into it.

STILL NO CAKE

[hypertigger]

Originally Posted by big_bloke_with_a_stylist

I've heard Yoga is extremely effective but I'm not bendy enough !!!

you don't have to be very bendy!!

[Neo]

Thats not what ive been telling my girlfriend!!!

[X10-arrow]

What a crock of poo....I joined a gym 3 years ago and i was shooting great then i stopped going and my performance dipped...ive recently joined another gym and i cant believe the difference it has made just recently beat my PB on a Portsmouth so i do believe getting regular excersise is good for archery as long as you have a good warm up so you dont pull any muscles in your shoulders or neck and you will be fine...