strength

Cruising Fitness – Progress Review

/ Ben Starling / 1 Comment
This is NOT the Can Opener. But if Captain Cat were human, he would look JUST like this.

 

How’s the First Mate shaping up these days?

It’s good to know where you’ve been. Looking back at my scrupulously kept records, I was surprised to see just how far the First Mate has come in one short year. 

While we will always press on, we are pleased with his progress thus far. Three stars and a catnip free-for-all for the Can Opener! 

(Hey, Furrball – it’s supposed to be about rewards that I would like!   Mmph? Who would not like catnip?? The First Mate doth speak in riddles…)

Current Training Plan 2012

  • Strength Training: 4x/week, 30 minutes per session, 25% increase in weights carried over last year
  • Cardio: 4x/week at the gym, 45 minutes per session, includes 25% intensity increase 2x/week (ie interval training begun). Treadmill, bikes, x-trainer
  • Crunches: 3x/week, 150-200/day
  • Flexibility: stretching before and after, 5 minutes x2

Last Year’s Training Plan
Here’s the point that he started from in 2011…

  • Strength Training: 3x/week, 30 minutes per session
  • Cardio: 4x/week at the gym, 30 minutes per session. Treadmill, bikes, x-trainer.
  • Crunches: 100/day, 3x/week
  • Flexibility: stretching before and after, 5 minutes x2

Could I push the Can Opener harder? Of course, I could! But I know this guy. Slow and steady wins the race.

Could he cruise without this fitness training? Of course, he could. Many – even most – cruisers probably do. Seems like a good idea to get him in shape though. I may need some tuna crates hefted out of the bilge-bottom depths of a boat locker someday. He needs to be prepared.


Cost so far
  • I have moved the Can Opener to a gym that only costs £216/year ($344/year) or just £18/month ($29/month)! It doesn’t have a pool though… 
  • (Last year’s gym was a little dearer: £360/year ($593/year) ie. £30/month for gym membership on special offer. It didn‘t have a pool either. This was a pretty average cost in our town.)
  • £50 ($82) – last year’s training shoes, on sale 


What sports/exercise best translate to a live-aboard life?

What else should I add to the Can Opener’s fitness programme? Yoga? T’ai Chi? Any suggestions gratefully received.

–Captain Cat

(transcribed by the Can Opener)

How Much Does ‘Cruising’ Fitness Cost?

/ Ben Starling / Leave a comment


How Much Does ‘Cruising’ Fitness Equipment Cost? 

How much will it cost to keep the Can Opener in fine form? The First Mate and I industriously researched a few items of interest along ‘Cruising’ Fitness Equipment lines. 

Here’s a sampling of prices for some popular on-board fitness items we found at the websites of a few big retailers. 

Of course, caveat emptor and prices change all the time. This is just a baseline price trawl for rough budget estimating purposes.

 
Here we go… 

Some Ballpark Prices in the USA  

  • resistance tubing ($5-15 at Walmart)
  • yoga DVD ($7-20 at Amazon depending which one you buy, $5 if you buy used)
  • snorkeling gear (about $30 at Amazon for a medium quality set)
  • skipping rope ($5-10 at Amazon, you can spend $40 if you want somebody’s idea of the ‘Olympic’ version…)
  • Mini Stepper, Stairmaster-type equipment ($40-70 at Walmart depending on what brand you buy) 
  • TRX Suspension Trainer ($150-200 at Amazon depending on what package you buy)
  • folding bike – good for getting to the store and back ($140-260 at Amazon) and bike repair kit ($25-38 at Amazon)

Some Ballpark Prices in the UK

  • resistance tubing (£9-12 at Sports Direct)
  • yoga DVD (£2-10 at Amazon UK depending which one you buy)
  • snorkeling gear (£18-26 at Sports Direct for just a ‘fun set’)
  • skipping rope (£5-14 at Sports Direct) 
  • Mini Stepper, Stairmaster-type equipment (£35-120 at Amazon UK depending on what brand you buy)
  • TRX Suspension Trainer (£160-200 at Amazon UK depending on what package you buy)
  • folding bike – good for getting to the store and back (£100-210 at Amazon UK) and bike repair kit (£10-15 at Amazon UK)

 
Observed  
Above samples are for ‘new’ prices. eBay pros and secondhand treasure-hunters, of course, can drive great bargains.

If you’re into scuba, kayaking or high end bikes and boards, you could spend a bundle. 

But if you’re like us, you can stay in shape with a pair of running shoes, a swimsuit and some pretty nominal purchases. And… no more gym fees! Which is good news for the budget-conscious crowd.


Conclusion
We will probably choose get most of the above – except for the Mini Stepper and the TRX. We’re not yet convinced.  I’d like to investigate more to see if the TRX really adds that much value beyond what the resistance tubing provides.

The folding bike, on the other hand, will probably pay for itself pronto by getting us past the tourist-priced areas near marinas and out to the food and shopping markets used by locals. 

Where did you buy your play/exercise stuff? Would you buy it there again? Any recommendations for good price-value brands?

–Captain Cat

(transcribed by the Can Opener)

Life Aboard 
Previously: Fitness on Boats

Fitness on Boats

/ Ben Starling / Leave a comment

If Captain Cat were human, he would look just like this. The Can Opener does not.

Can Opener: So. This Voyaging Fitness Routine you’ve been researching for me… result?

Captain Cat: It’s a work in progress. Here’s what I’ve got so far…
    While at sea
    Muscles
  • muscle work with resistance tubing ($10-15 at Walmart)
  • TRX Suspension Trainer (costs about $150-200)
  • stretches and yoga (cost of a DVD)
  • giving the Captain his daily massages
  • heavy lifting of fresh-caught fish into Captain’s dinner dish
      
    Aerobics
  • This is a lot harder to find an answer for at sea. The Voyager’s Handbook recommended some ship-size Mini Stepper, Stairmaster-type equipment ($40 at Walmart). Don’t know how well it would work if we were heeling. It looks like just one more thing to pack, but we’ll check it out.
    
    While at the dock:
    Add more aerobic exercise to the above…
  • jogging
  • skipping rope like a boxer
  • cycling and kayaking (folding bike and kayak on the ‘potential equipment’ list) 
  • swimming / snorkeling excursions
  • dragging the Captain’s groceries home
That should about do it.

Can Opener: Er… what about fitness for you, mon capitaine?
Captain Cat: I am a perfect specimen. There is no improving upon this. 
And I will exert myself to keep our yacht mouse-free at all times. Just as I do in our current abode.

Can Opener: How would anyone know if you’re any good with mice? There’s nothing here to catch!
Captain Cat: Exactly.
(transcribed by the Can Opener)

The Plan to Get Fit

/ Ben Starling / Leave a comment


How many newtons of force on the wheel in 35 knots of breeze? And how many newtons can my First Mate, the Can Opener, exert to crank on the main sheet in 45 knots? in 60??  Not enough, I tell you. Not yet. Not by a long shot.

So I’ve drawn up a fitness plan for my First Mate and am marking his progress monthly. I set a good example: Captain Cat is already in outstanding shape, as mentioned previously in  Captain Cat’s Invincible Plan to Get Cruising. I’m in peak condition to lounge behind our dodger while supervising Can Opener as we cruise our yacht from England to infinity and beyond.

Positive reinforcement is my mantra. We are a fair and just captain. Improvement merits rewards – for defined periods of time after the Can Opener does well, I will share my catnip rat with him. For any performance slidebacks, however,… well, the point is moot. Those. are. NOT. permitted.

Current Training Plan 2012

  • Strength Training: 4x/week, 30 minutes per session
  • Cardio: 4x/week at the gym, 45 minutes per session. Treadmill, bikes, x-trainer.*
  • Crunches: 150-200/day
  • Flexibility: stretching before and after, 5 minutes x2
Last Year’s Training Plan
It’s good to know where you’ve been. I was surprised to see how far the First Mate has come one short year. While we will always press on, we are pleased with the Can Opener’s progress thus far. Here’s the point that he started from in 2011…
  • Strength Training: 3x/week, 30 minutes per session
  • Cardio: 4x/week at the gym, 30 minutes per session. Treadmill, bikes, x-trainer. *
  • Crunches: 100/day
  • Flexibility: stretching before and after, 5 minutes x2

* Unfortunately, el cheapo gym that I picked for him does not have a pool. I am working on alternatives.

Could I push the Can Opener harder? Of course, I could! But I know this guy. Slow and steady wins the race.

Could he cruise without this fitness training? Of course, he could. Many – even most – cruisers probably do. Seems like a good idea to get him in shape though. I may need some tuna crates hefted out of the bilge-bottom depths of a boat locker someday. He needs to be prepared.


Cost so far
  • £50 ($82) – Training shoes, on sale
  • I have moved the Can Opener to a gym that only costs £216/year ($344/year) or just £18/month ($29/month)! It doesn’t have a pool though… 
  • (Last year’s gym was a little dearer: £360/year ($593/year) – £30/month for gym membership on special offer. This was a pretty average cost in our town.)

What sports/exercise best translate to a live-aboard life?

What else should I add to the Can Opener’s fitness programme? Yoga? T’ai Chi? Any suggestions gratefully received.



–Captain Cat

(transcribed by the Can Opener)

N.B.  Part 2 of Captain Cat’s Invincible Plan to Get Cruising is: The Plan to Get Social.