 After setting some goals and establishing a game plan, now is the time to figure how to utilize your time.
Cardiovascular training needs to be planned, minimum 20-30 minutes each time, 2-3 times a week. Practice weightlifting 2 times a week (to start) focusing on a total body workout. It will take about 50 minutes to 1 hour. Divide the session, starting with larger muscle groups to smaller; Chest, back, shoulders, biceps and then triceps. Do abs for 5 minutes and then legs; quadriceps, hamstring, leg press and calves.1-2 sets will be great. Understand that many routines exist. Practice slow and controlled movement, never jerking or ballistic. Machines are fantastic and will get results. Muscles could care less how the resistance is applied. Free weights will additionally challenge balance and coordination. Exer-bands will work and is a great tool to use when traveling...
Finally, you must have a nutritional game plan. I’ve promoted this before -“Food for Fitness by Chris Carmichael (Great way to learn how to eat like an athlete). More examples of weightlifting can be found on a web site called www.myfit.ca or try P90X BY Tony Horton. Look for Annapolis Sailing Fitness DVD featuring Terry Hutchinson, Anna Tunnicliffe and a host of other great sailors demonstrating technique “Sailing Fitness, Opti’s to the Americas Cup” coming soon! |