Preparing for a western hunt is much different than simply climbing into a tree stand overlooking a food plot. Hunting out west often requires miles of walking on steep terrain, sometimes carrying a heavy supply pack. And if you’re successful, you may also have to haul out hundreds of pounds of meat, cape and antlers.
To adequately prepare for such a hunt, you’ll need to get in shape. First and foremost, your training should start with a healthy diet.
Protein is essential because it builds and repairs tissue, which is vital for people undergoing rigorous exercise. Protein also helps transfer and store nutrients and bolsters immune health. Examples of protein include meat, fish, nuts, beans, milk, eggs and other animal products.
It’s common knowledge that carbohydrates are important to athletes as a source of energy, but there are different kinds of carbs. You want complex carbohydrates for sustained fuel. Good examples are rice, oats, quinoa, fruit, some vegetables—like potatoes—pasta and whole grains. Simple carbohydrates, like sugary snacks like soda and candy, provide a quick blood sugar rush but won’t give you sustained energy.
Although we’ve been taught to avoid fats, healthy fats are actually good for your body. They provide energy and some can even lower bad cholesterol and raise good cholesterol. Examples of healthy fats are avocados, salmon, olive oil, eggs, nuts and seeds.
In addition, staying hydrated during exercise – and while hunting – is critical to keeping your body functioning properly. Water helps your organs function, lubricates joints, removes waste and regulates body temperature. Drink water before, during and after exercising. Your urine should look like pale lemonade. If it’s dark yellow, you need to drink more fluids.
Exercise is equally important as a healthy diet. You want to strengthen your core and build stamina.
One of the simplest exercises you can do is to simply hike with a weighted backpack. Use the same hiking boots and backpack you’ll wear while hunting. While breaking in your boots, you’ll also learn how to adjust your backpack to carry loads properly and build up stamina. For an added workout, climb hills or bleachers.
Another simple exercise is the Farmer’s Carry. This is a full-body workout that improves grip strength and improves posture while providing cardiovascular fitness. To do the farmer’s carry, pick up equal-sized weights of a challenging size (25-plus pounds to maybe even 100 pounds) in each hand. Keeping your hands in line with your elbows, carry the weights with your arms extended at your sides while walking for a few minutes or a set distance. Keep your back straight and shoulders back. You can use dumbbells or kettle bells, or even water jugs or 5-gallon buckets. For an extra workout, step with “high knees.”
The Dumbbell Overhead March builds core strength and works arm and shoulder muscles. Lift a dumbbell straight over your head in each arm, with arms pointed straight up. March in place, alternately lifting each knee up toward your chest. The dumbbells should be heavy enough to be somewhat challenging but not so heavy that you lose control. Do several reps or march for a couple of minutes. Alternatively, you can use just one dumbbell at a time.
The Turkish Get-Up can be done at home with or without weights. To do it, lie on your back with your left arm raised straight up, your right arm out away from your body (but still on the ground), your left knee bent and your left heel drawn in near your buttocks. Use your right arm to push up on an elbow and then to a brief sitting position. With your left arm still extended straight up, use your left foot to push up while swinging your right leg back behind you. Put your right knee flat on the ground, with your toe pointing downward. Your left foot should be planted flat on the ground so that you’re kneeling on one knee. Keeping your left arm still pointed upward, stand up. Then reverse the motion back to a lying position and repeat for the other side of your body. Alternatively, hold a dumbbell in the skyward-pointing hand for increased difficulty.
Taking advantage of these diet and exercise tips will help you get in shape for your most challenging fall hunts!
