A proper warm up and stretch is very important, allow at least 5-7 minutes of warm up and 5-7 minutes of light stretching.
• Warm up can be walking in place, jumping jacks, high knee raises or brisk walk
• Stretching should be done lightly at first with no jerking or quick movements, examples of stretching would be :
• Triangle Pose---- Stand tall with back straight, feet wider than the hips, and arms in line with the shoulders (like a "T"), palms down. Turn your right toes out to the side and point your left toes forward. Lean to the right as if reaching your right fingertips toward the right wall. From there, bend at the side of the waist, allowing your right hand to fall naturally, resting on your knee, shin, ankle or the floor. Breathe deeply and hold. Repeat on opposite side.
• Torso twist------ Sit on the floor, back straight, shoulders down, abs engaged, and legs extended in front of you. Bend your right knee to place foot flat on the floor. Wrap your left arm around your right leg and twist to your right side, supporting yourself by placing your right hand behind you. Breathe deeply and hold. Repeat on opposite side
• Child's Pose----- Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral). Keep your knees and ankles separated and your toes curled under as you shift your weight back over your heels, lengthening your spine, relaxing your head and neck, and reaching forward through your fingertips. Breathe deeply and hold.
WARNING
Be careful, do not go beyond your fitness level, start slow and work your way up
Aerobic exercise
• I recommend that you walk as fast as you possibly can for at least 30 minutes 3 times per week, 30 minutes to an hour everyday is best. Walking is the single best exercise that we can do for our cardiovascular system as well as endurance for those long walks searching for mushrooms. So the more you walk now the better your chances of finding mushrooms are. So walk, 5 minutes is better than nothing.
Pick 1 or 2 of the below for each workout, try to do as many reps as you can, do 1 to 4 sets of each. Balance is the key so be sure and do the exercises for the upper AND lower body
Please keep in mind it is better to start slow and build up then to hurt your self and not be able to get the benefits from a good workout
Strength and Endurance Training for the Legs and Lower Back
.
• THE LUNGE----- Step foreword as far as possible with either your left or right leg, and bend at the knee until your leg is parallel to the floor and you feel a stretch in your thighs, buttocks, and hamstrings. DO NOT ALLOW YOUR KNEE TO GO OVER THE FOOT OR TO EITHER SIDE. Stop as your knee comes even with your ankle, repeat on the other side. 1 is good, a goal should be to do 1-2 more each time you do these and hopefully work you way up to 2-3 sets for each leg of around 15-30 reps
• THE PICKERS SQUAT/BEND Keeping your back flat bend at the knees until you are in the picking position ( BEND AT KNEES NOT WITH YOUR BACK/WAIST) and then stand back up completely straight, repeat as many times as you can. 1 is good, a goal should be to do 1-2 more each time you do these and hopefully work you way up to 2-3 sets for each leg of around 15-30 reps
• THE GROUCHO MARX WALK-----bend down at the knees as far as you can and think about the old time movies of Groucho walking around with his cigar, do this for intervals of 5-30 seconds
• LOG JUMP OR STEP OVER----- find a small log that you can either step or jump over, start on one side and step up and over, be sure and bring both feet all the way over to each side and then step or jump back to the other side. ( if you have bad knees just do the step over or not at all, please don't hurt your self.) As you get better conditioned you can increase the height and width of the log
• CREEK JUMP-----Find a section of a small creek that you can easily jump over, stand next to the creek and with the force or your whole lower and upper body leap to the other side, repeat as many times as possible.
Upper body Exercises
WARNING
Be careful, do not go beyond your fitness level, start slow and work your way up
A proper warm up and stretch is very important, allow at least 5-7 minutes of warm up and 5-7 minutes of light stretching
THE PLANK---- • Start by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows. Clasp your hands in front of you.
• 2
Extend your legs behind you and rest on your toes, as if you are going to do a pushup. Your hips should not be lifted to the ceiling, nor should your back be arched. You should look to attain a straight line between your shoulders and toes.
• 3
Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again.
• 4
Breathe evenly throughout the move. It's an easy mistake to try and hold your breath during the exertion, but it'll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer.
• 5
Feel your abdominal muscles working and getting fatigued as you hold the position. Challenge yourself to hold the position a little longer with each workout, and work toward holding it for 60 to 90 seconds at a time.
• 6
Make the move more challenging as you gain strength by lifting one leg at a time behind you. Inhale as you lift the leg, and exhale as you lower.
• 1 is good, a goal should be to do 1-2 more each time you do these and hopefully work you way up to 2-3 sets for each leg of around 15-30 reps
1. THE PUSH UP---- Assume a prone position on the floor or other rigid surface (preferably carpeted-more on that later) that's able to support your body weight. Keep your feet together!!!
2. 3
Position hands palms-down on the floor, approximately shoulder width apart. If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some pushup grips (they look like handles you put on the floor.) Curl your toes upward (towards your head) so that the balls of your feet touch the ground.
3. 4
Raise yourself using your arms. At this point, your weight should be supported by your hands and the balls of your feet. Make a straight line from your head to your heels. This position is called a "planche," which is used for other various exercises. This is the beginning and the end position of a single push-up.
4. 5
Lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance. Keep your head facing forward. Try to have the tip of your nose pointed directly ahead. Draw a breath as you lower yourself.
5. 6
Raise yourself by attempting to push the ground away from you. Breathe out as you push. The power for that push will inevitably come from your shoulders and chest. The triceps (the muscle on the back side of your upper arm) are also contracted but the primary exercise for the triceps isn't the push-up. Continue the push until your arms are almost in a straight position (but not locked).
6. 7
Repeat steps 5 and 6 for the remainder of the exercise.
7. 8
There are three types of push ups that use different muscles. Close-hand, regular, and wide-arm. The closer your hands are together the more you will engage your triceps, the wider apart the more you will engage your chest and shoulders.
8. 9
Stretch the chest and shoulder muscles during your cool down cycle. Proper stretching and cool down routines are just as important as the warm up, but, unfortunately, are quite often overlooked.
• 1 is good, a goal should be to do 1-2 more each time you do these and hopefully work you way up to 2-3 sets for each leg of around 15-30 reps
• TREE PULL UP/ROW------ Begin by using the tree trunk grip it with both hands and allow your self to fall away from the tree by using your feet as hinges, as you come to the fully extended arms position pull your self back towords the tree using you back and bicep muscles. 1 is good, a goal should be to do 1-2 more each time you do these and hopefully work you way up to 2-3 sets for each leg of around 15-30 reps
• PIKE PEAK PRESS I recommend you do not try these with the ball at first –Get in the push position and raise your but up until it is as high as you can get it, now allow your head to drop to the floor and press back up, repeat as many times as possible.1 is good, a goal should be to do 1-2 more each time you do these and hopefully work you way up to 2-3 sets for each leg of around 15-30 reps
I have this file with pictures of how to perform the moves if anyone is interested let me know via PM and I will send it out to you, get started now and you will be amazed at how good you will fell by spring!
Good Luck Morel hunters, get busy!
CREEK JUMP-----Find a section of a small creek that you can easily jump over, stand next to the creek and with the force or your whole lower and upper body leap to the other side, repeat as many times as possible.
I am all-over this one
Linn.....you ever dun such a thang!!!
"Then,taking along some of the fruit of the land,they brought it down to us and reported,'The land which the lord,our God,gives us is good.'"Deuteronomy 1:25
morelchef2-you forgot the 'ol BUMP&GRIND exercise!.........
I must say that one is my favorite!
......but it NEVER lasts long enough
"Then,taking along some of the fruit of the land,they brought it down to us and reported,'The land which the lord,our God,gives us is good.'"Deuteronomy 1:25
LOL after 3 months of this work out my firends the ole bump and grind is MUCH better, think about it what makes that thing work? yep blood flow, what does phycial fitness give you hmmm better blood flow....so yea try it and you will find that the ole bump and grind can last for a couple hours:)
"Then,taking along some of the fruit of the land,they brought it down to us and reported,'The land which the lord,our God,gives us is good.'"Deuteronomy 1:25
this was a funny bunch of stuff. guess i should have been on line in Jan. Don't forget to find a bluff to practice falling down while you hold your schrooms up and out of harms way.
Yes year round. Make us the routine. Morning coffee-check! Bring up morelhunters-check! I try to check in daily to see what's up. Trust me, you miss two days you miss a ton here! even in December. Pretty cool.
As to that creek jump. You need to make sure you land in mud up to your hip, or fall backwards into the creek to keep it realistic. Five years ago I picked morels on a slope so steep that i literally slid down the slope grabbing them on the way by, hoping i was not going to kill myself. be prepared for anything.
I am getting a late start, does anyone have the Cliff notes?
I think TMK or KB have the Cilff notes, they are both billy goats.
Hey I have lost 85 #'s doing this workout BTW, which is gunna make me a billy goat this year, I aint fat no more so I am going to be able to climb faster, further and higher this year. I may become the Mushroom king!
Hey boys, don't forget your balance exercises. As in "can I make it across this 12ft long log without falling in the creek or should I do the hiney drag technique?" And yep, if you've never had the shoe sucked off your foot and fell ass-backwards into the creek...then your not trying hard enough:P
My favorite time of year, 1st find in central IL 4/20/11! He doesn't look like much, which is why I left his better looking siblings to grow.
You can prepare the body, but alot is still in the mind. Like walking all day for little payback with the hope of that one tree. You and your bro did that last year if I recall, with a big reward at the end. In peak season I have a habit of counting the # of trees i look around before payback, one year i hit 162, just elms, not the kind of record i want to break. The driving goes the same way and I don't drive near what some of the folks do.
I agree KB becasue I have walked and looked for days before without finding them, and when you pull in and fill up the gas tank for like $70 and the wife starts b!tch!*g it is tough. However being physcially fit helps in that area as well. But the mental is the biggest challenge. I question myself from the beginig every year.
Yeah, that's why I tried to stay away from this board. It gets my mind working and thinking ahead to soon. The wife saw me with my maps out the other night and just gave me the STARE. Already worrying about missing places.
Yeah, that's why I tried to stay away from this board. It gets my mind working and thinking ahead to soon. The wife saw me with my maps out the other night and just gave me the STARE. Already worrying about missing places.
LOL at the STARE I get that often and it don't even need to be mushroom season.
This is a reallll special STARE, reserved solely for morel season. Interpretation: Dude if you are going to be gone for the next 6 weeks you better bring back something worthwhile.
hope you all been working out, I know I have...ready to stomp the yard no matter how far back in I gotta go!!! wont EVER BE no wussing out by me ever again TMK...the MP has spoken!
MP stands for Military Police....right???
No worries MC2, last years hunt had me at the verge of heat stroke, dehydration, and many other things.....
Thats why I start early. Get over that shock factor to the body. Ive got an extra 13# in the backpack that will stay there until they hit.
As far as the stare, you have to set the expectations low in moorel season. My wife, and my boss, (not the same person), both have came to the realization of what I live for.
I quit eating sweets and drinking beer since 7 weeks ago,15 pounds gone,only 15 to go!!!!
I know...boring,but I WILL be in better shape than last years Morel season,I promised myself!!!
Not that I was that bad,but this year I will be a tuned MACHINE!!!!
"Then,taking along some of the fruit of the land,they brought it down to us and reported,'The land which the lord,our God,gives us is good.'"Deuteronomy 1:25
even in December. Pretty cool. 
