FOUR PACK WILL BE HIGHLIGHTING THE BENEFITS OF ISOMETRIC CORE WORKOUTS…THEY CAN BE DONE ANYWHERE. EVEN ON A SAILBOAT….007 IS A COMMANDER IN THE ROYAL NAVY….COMBINING SMALL, NUTRITIOUS, HIGH PROTEIN, LOW SIMPLE CARBOHYDRATE MEALS EATEN EVERY 3 HOURS WITH EXERCISE IS A RECIPE FOR SUCCESS……THE FOLLOWING EXCERPTS ARE FROM A “GLOBEANDMAIL.COM GLOBELIFE” ARTICLE FROM THEIR HEALTH SECTION…..
Sailing demands upper body and core strength.
“Sailing is physically demanding. … I’ve got to be fast: There’s a lot of running around on deck without tripping on cables and sheets and lines. She’s got three sails and they’ve all got to be winched up. When you dock you’ve got to bring all those sails back down again. You’ve got to wrap them around the boom and tie them off.
“When she lands I’ve got to jump onto the deck and tie her up really fast. It’s a lot of leaping and climbing and winching and pulling, and it’s really fun.”
Before the next sailing season begins, Mr. Shepley encourages Mr. McDonald to take up a five- to six-week pre-season strength program:
Three sets of 10 reps each: seated low row or low-pulley, lat pull-down, push-ups;
One or two sets of two to five chin-ups;
Four sets of 15 reps: abdominal/core exercises;
Three sets of 10 lunges (each leg).
No skipping meals
Mr. Shepley suggests eating small meals frequently. “It will speed up his metabolism … plus the consistent calories to his brain [will] keep him fresh.”
Mr. McDonald can grab healthy snacks such as veggies, pretzels, fruit or granola.
Put your back into it
Taking into account his age and “all the twisting and turning” sailing demands, Mr. Shepley says Mr. McDonald could face back problems. A 10-minute, core-strength routine from a yoga DVD two or three times a week will help prevent injuries. Good posture will give his body an instant boost.
Bonus: He can do it anywhere, even in the middle of the ocean.”
4pack
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