Mostly a test here to see if I'm all connected to the list. I'm not competitive or training for any super voyages, but I'm interested in getting my general level of fitness together for kayaking, hiking, Nordic skiing, bicyling (Mt.Bike). Being in the "half century something" age bracket, the bod's not hugely responsive to rigorous workouts . . . mostly we burn out and then drink beer and ruminate about how good we once were. ("The older we get the better we were!") I'm walking with a bit of jogging mixed in. Hiking and paddling on the week-end. The diet is typical bachelor- live-on-the-road-eat-in-the-super-market-deli stuff. I know better, but I like beef/bean burritos and "Jo-jos." What are your views? Free web-based email, Forever, From anywhere! http://www.mailexcite.com *************************************************************************** PaddleWise Paddling Mailing List Submissions: paddlewise_at_lists.intelenet.net Subscriptions: paddlewise-request_at_lists.intelenet.net Website: http://www.gasp-seakayak.net/paddlewise/ ***************************************************************************
Hey, look at the bright side...a deli diet will insure that you won't have to "invest" in any of those pricey Canadian ballast stones :-) (If the four missing perfect stones are found and combined with the Fifth Element, are we then safe from ultimate evil??) -----Original Message----- From: Khiak Mann [mailto:khiak_at_mailexcite.com] Sent: Wednesday, October 14, 1998 4:37 PM To: PaddleWise_at_lists.intelenet.net Subject: [Paddlewise] Training/Conditioning? Mostly a test here to see if I'm all connected to the list. I'm not competitive or training for any super voyages, but I'm interested in getting my general level of fitness together for kayaking, hiking, Nordic skiing, bicyling (Mt.Bike). Being in the "half century something" age bracket, the bod's not hugely responsive to rigorous workouts . . . mostly we burn out and then drink beer and ruminate about how good we once were. ("The older we get the better we were!") I'm walking with a bit of jogging mixed in. Hiking and paddling on the week-end. The diet is typical bachelor- live-on-the-road-eat-in-the-super-market-deli stuff. I know better, but I like beef/bean burritos and "Jo-jos." What are your views? Free web-based email, Forever, From anywhere! http://www.mailexcite.com *************************************************************************** PaddleWise Paddling Mailing List Submissions: paddlewise_at_lists.intelenet.net Subscriptions: paddlewise-request_at_lists.intelenet.net Website: http://www.gasp-seakayak.net/paddlewise/ *************************************************************************** *************************************************************************** PaddleWise Paddling Mailing List Submissions: paddlewise_at_lists.intelenet.net Subscriptions: paddlewise-request_at_lists.intelenet.net Website: http://www.gasp-seakayak.net/paddlewise/ ***************************************************************************
In a message dated 10/14/1998 5:10:51 PM EST, khiak_at_mailexcite.com writes: << I'm not competitive or training for any super voyages, but I'm interested in getting my general level of fitness together for kayaking, hiking, Nordic skiing, bicyling (Mt.Bike). >> You'd do better by finding Ponce de Leon's "Fountain of Youth" as some of us old timers can attest, but the activity of those pursuits you listed are fun even if their intended reason is fuedal because "time heals everything" and screws up the rest. John *************************************************************************** PaddleWise Paddling Mailing List Submissions: paddlewise_at_lists.intelenet.net Subscriptions: paddlewise-request_at_lists.intelenet.net Website: http://www.gasp-seakayak.net/paddlewise/ ***************************************************************************
deli stuff. I know better, but I like beef/bean burritos and "Jo-jos." I hope you wear a sign if you jog and eat burritos. I certainly wouldn't want to be down wind of you :-). Moderation is probably the key word for the AARP crowd. Cardiovascular activty like walking or jogging is needed by everyone, regardless of age. If you're on the road a lot, you may have trouble getting to a gym on a regular basis. When walking, you might try ankle weights (any general sporting store) to add leg strength and stamina for Nordic skiing. I think wrist weights and a slower pumping motion while walking would help stengthen the shoulders and upper back muscles for paddling. Consistancy would be another key word. Ya gotta keep at it and make it part of your life style. *************************************************************************** PaddleWise Paddling Mailing List Submissions: paddlewise_at_lists.intelenet.net Subscriptions: paddlewise-request_at_lists.intelenet.net Website: http://www.gasp-seakayak.net/paddlewise/ ***************************************************************************
At 02:37 PM 10/14/98 -0700, Khiak Mann wrote: >Mostly a test here to see if I'm all connected to the list. > >I'm not competitive or training for any super voyages, but I'm interested in getting my general level of fitness together for kayaking, hiking, Nordic skiing, bicyling (Mt.Bike). > About a year ago on the wave-length list Chris Hardenbrook described an exercise that I adopted earlier this year when I was trying to get back in shape for kayaking. I've been doing these exercises for the past 5 months or so. Having just completed an 11 hour crossing of the Santa Barbara Channel, I can tell you that this routine really helped me. Of course I paddled once or twice each week and played tennis frequently, but I could really feel the weight and reps get easier each week; even as I increased the reps. A variation that I added, was to bend my knees each time I brought the weight down and straighten back up each time I raised the weight - shallow knee bends combined with the weight routine. This really seemed to give me a good likeness to paddling where both legs and shoulders are working hard. It takes about 15 minutes (depending the number of reps) but is vigorous enough to warm me up and get me breathing. I believe its enough of a workout for those "days off" to keep me in the losing weight mode, something that us 50+ year olds need to consider. << Chris Hardenbrook: My qualification for giving this advice: Experience. For a period of seven years, I diligently pushed and pulled weights at a local gym, four days a week, 2-1/2 hours at a stretch. I developed a pretty good physique and was able to hone and refine specific exercises not only for myself but for others who came to me for advice. The exercise given below is *guaranteed* effective, takes little time, and employs only light weight (always preferable when endurance rather than brute strength or shear size is the goal). Its nickname is "Twenty-Ones". There are variations, but stick to this the way it is described, for at least three weeks. Guessing you are in pretty good condition to start with, after three weeks you will notice better flexibility, strength, and definition in your shoulders or I will eat the little fishes in my signature ;-P. First, a word on general form. Make all movements in the exercise slowly and evenly. Do not jerk or bounce the movement at either end. Do not stop the movement when you change movement direction. Keep good posture; knees slightly bent, back straight, face forward, and if possible do this exercise in front of a mirror; good form is essential. Here goes: 1) Use 5 or 7 or 10 pounds per hand (doesn't matter if you use dumbbells or fishing weights as long as it is comfortable in your grip), the weight is determined by your strength, but don't use more than 10 pounds even if you are a big macho/macha kinda guy/gal. 2) First movement is to raise both hands straight out in front of the body (at the same time), palms facing down, to a height parallel to the floor. Then lower them to the sides of your body. The elbows are straight but not locked; stay loose. At your sides, the backs of your hands are facing forward (in other words, don't twist your arms as you raise or lower the weights). Repeat this movement slowly seven times, and remember, no pause at the top or bounce off the bottom. 3) Without pause from the completion of your seventh rep in front of your body, now start the second phase: Face the backs of your hands out and lift the weights straight out to your sides until parallel with the floor, then return to your sides. This time there is a little twist movement incorporated, as follows: As you raise the weights, tip the front of the weight down, like you are pouring water from a glass. At the top (no higher than your shoulders) then, your thumbs are down about 45 - 60 degrees. Do seven rep's in good, steady, slow form without stopping or bouncing. 4) Final movement is to take a wider stance, feet about shoulder width apart, and bend at the waist until your torso is nearly parallel with the floor. Your knees are bent, also. Usually the torso ends up at about a 15 degree upward tilt just to keep balance. Look up and hang the weights below your body, wrists out, and then lift the weights out and up to ear level. Your elbows will bend in this part of the exercise but the wrists will not twist. It is like picking up laundry. Keep your body stationary, lift to ear level do not let your lifts go to the rear of your ears or in front of your head. This is the hardest part of Twenty-Ones; keeping good form when *picking up the laundry*. Of course, do seven reps without stopping or bouncing. The whole exercise should be like one continuous motion, do not pause between the three phases. When complete with the three phases, each with seven rep's (Twenty-One), you rest 15 - 20 SECONDS and DO IT AGAIN...TWICE! So you will do the twenty-one movements three times. Now you know why you are using light weights that seemed so simple the first time around. By the third set, you will feel it. Trust me. Over the three weeks (there's that twenty-one, again) add as follows: Second week, do the whole thing twice, once in the morning and once in the evening. Third week, add a fourth component, if you want (very beneficial) by sitting down at the completion of the set, back straight and looking forward. Lift a light weight (if you have barbells, you might use the empty bar if it weighs 15-20 pounds or so) straight over your head and down behind your head. Again, seven rep's, no stopping, bouncing, keep it slow, etc. This last bit is a little controversial but I found it useful. Depending on the width of your grip on the bar, you will be working different muscles. Experiment for yourself. I like a wider grip to put more emphasis on the deltoid area. Try not to tilt your head too far forward as that defeats the flexibility you will gain from this exercise. Okay, so this has been rather a long description. It is easier to *show* an exercise in good form than to describe it. I hope this is complete enough that you will feel confident you are doing it correctly. Twenty-Ones is very form-dependent for good results. Stretch after doing any exercise. Twenty-Ones is a good warm-up exercise for the upper torso, and an excellent exercise to use in combination with a brisk, arm-swinging walk if you do *nothing* else. >////:> Chris Hardenbrook <:\\\\< Sunny Southern California email (text only): <cghbrook_at_juno.com> (w/attachments): <cghbrook_at_earthlink.net> >> Bob Tellefson Santa Barbara Kayak Assocation http://www.sbka.org 805-683-9717 *************************************************************************** PaddleWise Paddling Mailing List Submissions: paddlewise_at_lists.intelenet.net Subscriptions: paddlewise-request_at_lists.intelenet.net Website: http://www.gasp-seakayak.net/paddlewise/ ***************************************************************************
This archive was generated by hypermail 2.4.0 : Thu Aug 21 2025 - 16:32:52 PDT