Sign up for personal training / sports training by emailing cardiotrek@gmail.com.

7 Ways a Physical Therapist can Ease Your Pain

7 Ways a Woodbine Physical Therapy Provider Can Ease Your Pain

If you’ve been dealing with a sports injury for some time, you may want to take a trip to a physical therapist. Additionally, if you have a short-term injury that you’d like to speed up your recovery for, seeing a PT about your treatment options is a smart idea. The reason is that physical therapy has an excellent track record in a variety of wellness domains. One of them is pain reduction for short and long-term injuries. Below, we explain exactly how a Woodbine physical therapy provider can ease your pain and hopefully convince you to give one a try.

Targeted Exercise

When you have a significant sports injury, exercising without in-depth knowledge of your conditions is a risky decision. What will likely happen is you injuring yourself even more, and making your eventual recovery more difficult. The best way to avoid this trap is by talking to a physical therapist first. They will construct a workout plan for you that takes your injury into account and makes it better, not worse. 

Manual Therapy

One option your therapist will explore with you is manual therapy, which refers to treatments that are done using just the hands. What this will entail is feeling, massage, and stretching the injured area and those that surround it. There are many purposes for this type of therapy, but the most common are making an initial diagnosis, warm up, cool down, and soft tissue treatment. 

Other Treatments

Beyond manual therapy, there are a variety of methods that your PT might use to treat your sports injury:

Ice - The primary purpose of ice is to constrict blood vessels and reduce inflammation. Though an inflammatory response can help an injury, it can also become excessive and painful. Your PT may use ice to manage that inflammation.

Heat - In other situations, heat is the answer. The reason is that it can reduce pain and increase mobility. Additionally, when you are more mobile, you are more receptive to manual therapy.

Ultrasound - Your PT might use ultrasound waves to loosen your tissue before using other forms of therapy. 

Laser - Lasers have a variety of functions, but the most prevalent are stimulating healing, reducing inflammation, and lessening pain. 

Electrical - Sending electrical impulses through your body can stimulate muscle contraction and speed up the healing process. 

Education

One of the best things your therapist can do for you is to educate you on the nature of your sports injury. Not only will this let you understand it better, but it will also inform you on how to live with it. With this knowledge, you can go about your life without making your injury worse. 

Avoid Surgery

Though many people with injuries opt for surgery, its track record is not as good as you might think. In fact, a significant portion of operations do not yield the results that they intend, or even make symptoms worse. Physical therapy helps you avoid this cost and pain by using non-surgical methods. 

Speed Up Recovery

While you might recover without any attention from a PT, their expertise will surely speed up your recovery. This will allow you to feel less pain and get back to living your life without restriction. 

Keeping You Involved

A great thing about physical therapy, as opposed to traditional medicine or surgery, is that you are involved. Your therapist will explain your injury to you and inform you on how to treat it. Because of this, you take an active role in your recovery, which makes you feel less pain and more satisfaction. 

If your sports injury is severe enough, you will probably see a family doctor about it. Depending on the nature of that injury, your next step might be seeing a PT. This is the right choice, as physical therapy has been shown to be incredibly useful in pain reduction. If you’re interested in seeing what physical therapy can do for you, find yourself a local Woodbine physical therapy clinic and schedule a consultation.

6 Foods to Improve your Diet

Losing weight is often a combination of exercise activities plus eating and drinking in a healthy manner. Even if you do intense exercises, you must watch what you eat, or you will not meet your weight loss objective. It is beneficial if you are very specific about what foods you are putting into your body, or else you may be consuming foods that are no good for you and are ultimately ruining your weight loss goals. Some foods are also slow in providing you with the desired weight loss results.

A highly controversial category of foods for weight loss includes superfoods, and they are controversial because the "superfoods industry" is often trying to push exotic plants that cost a lot more. However you don't need to be buying exotic foods to find superfoods, there are superfoods which are right under your nose and don't cost a bundle.

This includes apples, eggs, berries and other common foods found in your local run-of-the-mill grocery store. They come highly recommended for individuals who are looking to burn belly fat. Also, they provide various other health benefits to boost the functionality of your body. The following are some recommended foods for weight loss.

Apples

As a fruit, apples are good for general body health. Apples suppress hunger thanks to their soluble fiber. They also contain pectin as well as regulate your glucose levels. This will help to make you feel full longer and in turn reduce your food intake. In addition, due to the fact that you have to chew them longer (enjoy the crunchiness), you will feel fuller as your body registers that you have eaten more. This is not to say that other fruits are not good for you but apples stand out as a super food. You can include them in your salads or juices.

Berries

Berries of all types including blackberries, raspberries, as well as strawberries are recommended for their ability to boost metabolism as well as regulate blood sugar.

Eggs

Eggs are rich in protein while at the same time have low-calorie count. They are also filling making them ideal for weight loss. They also suppress appetite, so you do not always have to try to meet your cravings.

However, it is best recommended that you do not consume eggs in large quantities. In this, the portion quantities matter a great deal. A few times in a week is excellent.


Nuts

Nuts are not only healthy to eat but also crunchy. They can be added to different foods to add their nutritional value and find better results. They have a high content of protein, and they are rich in healthy fats making it fit for everyone. Even better, they are low in simple carbohydrates thus making it ideal for use even for individual who are looking to lose weight. When consumed, they stimulate your body, provide energy, and in turn, they burn excess fat. Consider cashew nuts, walnuts, Brazil nuts, and almonds.

Salmon

While fish is recommended as a source of protein, salmon is realty recommended. Salmon is rich in omega-3 fatty acids which in turn increases the hormone leptin in the human body. Leptin in turn suppresses hunger. Eat this with a food that is low in carbohydrate to complete your meal. Avoid overcooking this dish for better nutrient value. You can substitute this with tuna and herring for similar benefits.

Spinach

Spinach is an excellent source of vitamins as minerals. This green leafy vegetable offers energy boosting properties. The iron content is also ideal for use with individuals who want to work out and athletes. You can eat it raw in salads as well as when cooked. However, it is best recommended that you take it when it is natural. This is in the same family line as cauliflower as well as broccoli so you can switch between these. Kales are also an excellent substitute.

Five Things to Consider when Buying Extra Archery Equipment

Today one of my archery students contacted me wanting my opinion about the Astra Shot Trainer (see video below from Lancaster Archery) and he surmised that he could just sew an equivalent.

I agreed, spending $60 USD on what is essentially a sock with some paracord attached seems rather overpriced for a gadget people might easily get bored of.

But thinking about this got me thinking about various questions people should ask themselves when buying new archery equipment (and can be used for buying anything really, not just archery equipment). eg. Do I really need a canoe?





Five Things to Consider when Buying Extra Archery Equipment

#1. Do I really NEED this or do I really WANT this?

eg. Do I really need a quiver, or do I really want a quiver?

#2. Can I just make this myself? And if so, how easy is it to make?

eg. There many different ways to make a quiver, and oddly enough they are quite easy to make.

#3. How often will I use this thing?

eg. I might not use a quiver all the time even if I had one. Or I might use it constantly.

#4. Will I get bored of this or want a better one?

eg. This quiver is boring. I want a nicer / more interesting quiver.

#5. Would my money or time be better spent on something else?

eg. Should I spend money to buy this quiver / waste time making my own quiver? Or would that money/time be better spent on something else that would be more useful?


And like I mentioned above you could use these questions when considering whether to buy other things:
  1. Do I need this canoe? Nope.
  2. Can I build a canoe? Probably not a good one.
  3. How often will I use this canoe? Not often.
  4. Will I get bored of this canoe and want a better one? Yes.
  5. Should I spend my money elsewhere? Yes.



So for example, the Astra Shot Trainer...

1. Definitely not a need in my opinion. Some people might think they need it, but they might be confusing want with need. You don't need this gadget.

2. It is easy to make and wouldn't take much time. Just make it yourself. Paracord + Old Sock = Shot Trainer.

3. Myself personally, I cannot see using this gadget. I have a garage. If I want to do archery, I go shoot at cardboard boxes in the garage any time I want to. Failing that, I am typically at the Toronto Archery Range 3 to 4 days per week.

Other people who don't have a garage or similar space to practice however might find it useful.

4. I would get bored of this gadget very quickly. But other people might find it useful... and get bored eventually.

5. Definitely a waste of money to purchase. Some people might benefit from making their own. And whenever they do get bored of it, cut the paracord off the old sock, toss the old sock away, and you still have paracord you could use for other things.

:)

Maximizing your Cardio Workout using Vitamins


By Josh Wardini

[Click image on the right to see the full Infographic.]

Want to get the best out of every cardio workout? Then you need to fuel your body with the highest quality nutrition possible. You’ve heard it all before – you need to exercise properly and eat properly to be as healthy as possible.
It’s something every mother has told her kids at some stage or another – you have to eat your vegetables. The reasons given are numerous – eat your carrots so that you can see in the dark, veggies make you healthy and strong, etc. You know the drill.
And, as it turns out, our mothers were right. We do need to eat our veggies. What they got wrong, however, was how many servings to eat daily. Until recently, it was thought that five servings of fruits and veggies a day were adequate.
Research has since found out that nine servings a day are essential for optimal health. And it’s as important to have a varied range of veggies as it is to get enough servings. A varied range is essential so that you get the range of vitamins you need.
You might even be slightly deficient in some vitamins now. The easiest way to check if you really are could be by looking at the following vitamins infographic. It contains more information on what the various vitamins do and what the symptoms of their deficiency are. We found it at medalerthelp.org, a site which reviews devices that can help the elderly with proactive emergency care.
But it is not just that fruit and veggies are good for our body. They provide fiber and vital nutrients that are essential for good gut health as well. What does the gut have to do with the mind? That is something that science is only just starting to understand.
We don’t know the exact mechanism yet, but there is a correlation between poor gut health and increased levels of depression. So, if you truly want to get the most out of your cardio, mentally as well as physically, you better start filling your plate with healthy fruit and vegetables.

Top 10 Calorie Burning Sports

Guest Post by Alicia Kate.

Previously in ‘12 Tips to Stay Fit with Modern Lifestyle’, one of our recommendations to get into great shape was to take up a new sport. Athletes are some of the fittest and healthiest people on the planet for a reason. In the context of fitness, playing sports is ideal for burning fat because it burns a lot of calories and you enjoy the activity so you strive harder and end up burning more than you would simply exercising. If you are looking for a new sport here are 10 calorie burning sports you should consider.

Many of the exercises below are ideal for Summer, but can also be done other times of the year.

1. Marathon

Running a marathon burns thousands of calories, with a 130 lbs runner burning 2,224 calories during a typical 26.2 mile course. A 165 lbs runner, on the other hand, will burn 2,822 calories, while 210 lbs runner will burn 3,593 calories. Marathons are the perfect way to get fit due to the training involved to be in good enough shape to be able to run one.

2. Basketball

A lot goes on when you play basketball. You run and sprint back and forth between the two hoops on the court frequently. You move constantly both to score and to block shots. For all that constant effort, you will burn upwards of 400 calories per hour depending on your body size. A fun session with friends is enough to get the heart racing and burn a lot of calories.

And there is no age limit for playing many sports. Some people keep playing well into their old age.


3. Soccer

Soccer is one of the best sports for getting into great shape, with some sources claiming that 900 to 1,400 calories per hour are burnt - although it really varies on how much they are running and the size of the individual player. Soccer players are some of the fittest athletes due to the intensity and pace of the game. A match typically lasts for around 96 minutes. While you most likely won’t be playing for that duration of time, a quick soccer game with friends can still provide a very good workout.

4. Football and Rugby

Concussion concerns in football are real, so we are recommending less physical versions of the sport—touch and flag football, and also rugby which requires a less violent method of tackling opponents. While physical contact may be prohibited in touch and flag football, you will still burn 600–900 calories an hour as you will be doing a lot of running, sprinting, pivoting, catching, and throwing.

5. Tennis

Tennis is akin to a full body workout, with your upper and lower body, along with your back and core, getting an intense burn. You will burn a lot of calories simply by moving around the court, and you will burn quite a few more swinging the racket. An hour of a singles tennis match will burn approximately 400–500 calories.

6. Swimming

Swimming, despite being low impact, is an aerobic exercise that is a full body workout. It is also one of the most accessible sports as you can swim in public pools, rivers, lakes and the ocean. The best part of swimming is that you are getting a great workout without stressing your joints. Swimming is perfect for those carrying recurring injuries and want to get back into shape.



7. Rowing

Rowing is a must try if you want to lose weight and get a great upper body workout to boot. Your shoulders, back, and biceps will be tested and that means you will burn 560 calories per hour. As mentioned, a strong back and shoulders is needed to excel in rowing, so before you try out this sport, you might want to fortify your back by performing the exercises Cardio Trek suggested in ‘6 Exercises for a Stronger Back’.

8. Boxing

To be a boxer is to be in the peak of physical condition. Going 12 rounds in the boxing ring is one of the biggest tests of endurance an athlete can go through. Boxers burn upwards of 600 calories an hour. While it may be a step too far to get into the ring in competition, boxing training is a highly effective way to burn calories and build serious strength.

Note - While Cardio Trek does provide boxing lessons for people in Toronto, it should be noted that we favour a more relaxed and jovial approach to teaching boxing wherein we focus on exercise and having fun. People who want to do boxing as a serious sport are recommended to go to a dedicated boxing gym and find a boxing coach who teaches competitive boxing.

9. Martial Arts

Learning a martial art like Tae Kwon Do or Karate can have the same intensity as boxing, but with a different focus. As kicks, elbows, knees, grappling, and even wrestling are all allowed in some martial arts (eg. Judo combines wrestling with throws), martial arts training is a true full-body workout. You will be burning between 400 to 600 calories an hour.

10. Lacrosse

The intensity and pace of Lacrosse, along with carrying and swinging a lacrosse stick, make it a highly effective sport for becoming physically fit. Upper strength along with good cardio levels are required to play this sport, which is why if you are looking to burn calories it is a good place to start.

Lacrosse is one of the potentially more violent sports on this list, and compares to say "ice hockey" and has a reputation of being pretty brutal.

Conclusions

There are many other sports worth trying and plenty of other reasons why you should play sports aside from that fact that doing so burns calories. Playing sports improves all aspects of health such as enhancing heart function, lowering cholesterol levels, improving blood circulation, and decreasing hypertension and stress levels. It also brings forth positive energy, promotes discipline, and builds self-esteem.

So, what are you waiting for? The time to play sports is now!

What is my favourite bow to shoot?

So I was talking back and forth with one of my previous students about archery equipment, answering any and all questions he had, and I mentioned I had recently purchased a vintage bow off eBay, bringing my total number of bows to 32.

To which they responded and added a postscript:


" P.S. 32 bows!! At least you must have a sweet collection. Which one is your favorite bow? "

I had to seriously think about that question because I had never chosen a favourite out of them.

So I responded with the following:

Honestly, very difficult to choose a favourite. It really depends on my mood what I feel like shooting on a particular day. I definitely prefer the older recurves I have collected from the 1970s. I also have other older bows from the 40s, 50s and 60s... the oldest of which is from 1942. Obviously I don't shoot the really old ones that often because I consider them to be "shootable museum pieces", and thus I prefer to only shoot those on rare occasions when the weather is favourable - don't want to shoot them when it is too hot, too cold, or too wet.

Of the bows from the 70s my favourite is probably the Black Hawk Avenger from 1972. It is a rather pretty "magnum style" recurve. It is called a magnum style because it is shorter and designed for hunters to easily move around with, less worry about it getting caught on branches etc. The problem with that design however is that it makes the bow less forgiving. A longer bow is more forgiving, you can make a mistake and still hit the target. With an unforgiving bow, you make a mistake and miss completely. Thus while it is a small beautiful bow, it is very challenging to shoot accurately and perhaps that is why I enjoy it more - because I like the challenge it presents.

Photos below, the Black Hawk Avenger. I really should take more photos of this bow. These photos do not do it justice. I also have a Black Hawk Chief Scout (compound bow) which is the prettiest wooden compound bow I have ever seen. They don't make them like that any more.
 
 
 


Weekday Archery Lessons, Autumn Discount 10%

Autumn is one of the best times of year to do archery.
Now here is a special offer for anyone who has lots of spare time on weekdays and is looking to get into archery.

For a limited time* I am offering a 10% discount when people sign up for 3 or more archery lessons on weekdays.

*Offer valid until September 21st (Autumn Solstice) 2018. Offer does not stack with the standard Seniors Discount of 10%. Offer does not apply to weekend archery lessons.

Discount Code: AUTUMNSOLSTICE10.

So why am I offering this discount? Honestly, it is so I can fill up some empty time slots on specific weekdays. Purely a logistical motivation on my part to fill those days.

The regular weekday rates for 3 or more lessons for 1 student are:

3 Lessons - $170; 5 Lessons - $270; 10 Lessons - $520.


So the discounted rates are:

3 Lessons - $153; 5 Lessons - $243; 10 Lessons - $468.

Want to book now? Start by emailing cardiotrek@gmail.com. Have a nice day!

Notes
  • Browse my archery lessons page if you want to book lessons for 2 or 3 people.
  • This discount also makes now a great time to prebook archery lessons for Spring 2019.
  • You can also buy archery lessons as a gift for a friend, family member or colleague. I sell Gift Vouchers so they can redeem the voucher later and schedule accordingly.





Steroids, HGH, SARMS and Peptides = :(

Earlier today I got an email (spam???) from a company trying to sell steroid pills / etc.

It said the following (edited so I am not accidentally advertising their company):

"Hi friend,

Good day! This is Vera from NAME OF COMPANY REMOVED, which has engaged in R&D, production and marketing steroid powders, HGH, peptides and Sarms for more than 10 years, our products are exported well into U.S. , Canada, Brazil, UK, Germany, Poland, Greece, Italy, Australia and many other areas. Our company gains high reputation among our old and new clients through the highest quality, best price, fast and safe delivery as well as the excellent customer service, many of them are famous labs.

What we can serve for our customers:
◊ 100% legit steroid powders with top purity
◊ Competitive price with frequent discount
◊ Mature logistic system to assure the delivery time
◊ Discreet package for worldwide shipping
◊ One to one on&after-sales customer service to support

If you have interests, small trial order for first cooperation to test our quality and shipping efficiency is welcomed. I'll try my best to satisfy you on your request. Looking forward to your kind reply.

Regards,
Vera
COMPANY WEBSITE REMOVED"

Getting this email disgusted me.

It is bad enough when professional athletes are induced into taking steroids because they really want to win and they manage to find someone willing to sell them a steroid or illicit drug that will allow them to cheat.

But it is even worse to be trying to sell this crap to a personal trainer / sports coach, who would then effectively become drug dealers trying to sell the drugs to their clients / athletes. That to me is much worse, as it tarnishes the sacred role of a teacher (which is what I consider myself to be) and turns the teacher into a drug dealer who can effect multiple students / clients. So not just one person is effected in such a scenario, but multiple people.



No reputable person should be dealing in steroids.

Not an athlete. Not a coach. Not an instructor. Not a personal trainer. Not a doctor. Not a nutritionist. Nobody.

Anyone who is encouraging cheating / drugging yourself to bulk up should be ashamed of themselves, and when caught banished from the industry.

Vitamins, minerals, calcium supplements, whey protein powders, creatine - these I don't have a problem with because they are all natural things we get in our diets, they are just being used as supplements to make certain the athlete is getting enough of what they need.

Whey protein is just a protein found in milk, which is separated during the process of making cheese, and is sold in powder form so people can take mix with water / milk for a protein drink. Creatine is just a chemical found in red meat that regulates energy to muscle tissue, and thus is handy for losing weight / building muscle.

As such they are used by people who know they aren't eating enough red meat or not enough protein, so that they can maximize their body's natural ability to regulate energy / build new muscle tissue.

Man-made Steroids however...

All sorts of bad side effects.

Decades of research into the topic has revealed while steroids do give a temporary advantage to athletes, they cause long term permanent side effects which I am not going to bother listing as there are so many of them. The most notable and common side effect is liver damage leading to terminal liver cancer, as steroids are also toxins and the liver will try to filter the toxins out - but doing so puts so much stress on the organ that it effectively kills the person's liver.

HGH is technically a natural hormone, human growth hormone, but humans usually only have large amounts of it when they are children or pregnant. Adults taking HGH pills is effectively unnatural and allows the person to build muscle at a faster than normal rate. It is heavily regulated too, and numerous celebrities and athletes have been arrested trying to smuggle HGH across international borders. So if it has to be smuggled into Canada by criminals, then it is definitely not something I am interested in.

SARMs, are various chemicals categorized as selective androgen receptor modulator are a type of androgenic drugs. They can be used legitimately for people who suffer from low testosterone, but for people who do not they are used to increase testosterone production. Various athletes in the NFL and NBA have been banned due to alleged use of SARMs.

Peptides are short chains of amino acids connected by peptide bonds, hence the name. They block and/or control sugar, and thus they can be used as anti-obesity medication, but are also used in the bodybuilding industry to increase energy levels to muscle tissue. Taking in combination with steroids, they give a person an unnatural edge over the competition. Some peptides can also effect the body's HGH production levels, can be used to increase testosterone levels, etc. As such an athlete who tests positive for certain peptides used to effect HGH, testosterone, and anything else that gives them a competitive edge is considered to have cheated.


Honestly... are people so obsessed with winning that they have to damage their liver and ruin the reputations just for a shiny trophy or gold medal to hang on a mantle?

Clearly some people are.

Ben Johnson, Lance Armstrong, Marion Jones, etc.

Thankfully there are some sports where doping doesn't really help. Figure skating for example is more about finesse than bulk muscle.

Tonya Harding already had the physique of an amazon that gave her a physical edge to perform triple axels - making her the first woman to complete a triple axel in a competition. But her fear of losing resulted in her conspiring with several men to put out a hit on rival Nancy Kerrigan's leg.

So there are always more ways than one to cheat in sports, but when you consider that Tonya Harding was banned from figure skating and later took up a brief career in boxing because of her financial problems.

Clearly cheating doesn't pay.

And selling the drugs to do so clearly means that a sports trainer is in it for the money, not because they actually enjoy teaching and guiding athletes.

Speaking for myself, I enjoy what I teach. It allows me to go outside and exercise regularly, and to get paid to do it. I cannot ask for anything better.

How to train like a Superhero Vigilante

Step 1. Disappear off the grid for 5 years to study weapons, martial arts, and how to MacGyver yourself out of a bad situation...

Step 2. Focus on cardio and endurance in the beginning, then switch to weightlifting and speed training over time to become a more efficient fighting machine.

Step 3. Get an actor or actress like Ben Affleck or Jennifer Garner to portray you in the film adaptation... Is it weird that those two are married, and yet Ben Affleck plays Batman and Jennifer Garner is in the new film "Peppermint" where she basically plays a female version of Batman*?

* Although to be fair, her character is more like the Punisher.



So how did Jennifer Garner really get in shape for the film role? According to interviews she has done, she used a variety of exercises including:
  • Australian Twist
  • Handstand Butt Kick
  • Side Shaper
  • Single Towel Slider
  • Wonder Woman Pose
But the exercise she did most of all was Star Jumps. She did 10 star jumps in-between each of the other exercises. See what Star Jumps looks like below.


The exercise routine uses a combination of cardio to burn fat and body weight exercises to build muscle. eg. Simply jumping in the air is both cardio and a bodyweight exercise.

And where did she come up with this unusual exercise routine? Well, she didn't do it herself. The studio hired a personal trainer for her. Having a personal trainer gives a person a real edge towards accomplishing the goals set forward.

In other news I am promoting my other website "Project Gridless" this September and to start things off I am giving away tickets to see an advance screening of "Peppermint".

To be eligible, simply visit my Project Gridless youtube channel, subscribe, and leave a positive comment on one of my videos.

Also you must live in or near Toronto in order to receive your prize if you do win, but everyone is welcome to check out the Project Gridless website and youtube channel http://youtube.com/ProjectGridless even if you don't live in Toronto or the GTA.

Project Gridless is all about "off the grid" living. eg. To live in the wilderness, to fish/hunt/farm/forage for food, to build your own shelter/home, survival skills, etc.

So if you ever want to disappear off the grid for 5 years, and then come back a vigilante superhero, please let me know because I would like to interview you for my youtube channel. ;)

How to get the best of both worlds when buying archery equipment

A


"Hey Charles, hope all is good with you. This is Aadil, I took lessons with you like over two years ago, unfortunately have not practiced archery since. I want to get back into it, and maybe down the line take more lessons.

I wanted to ask if you could recommend arrows and bows:

For bow, I am looking at the Samick Sage Takedown @ 40 lbs.

http://www.lancasterarchery.com/samick-sage-takedown-recurve-bow.html

For arrows, I am a bit confused about because there are so many. Would you be able to recommend any?

Would love to hear you again, and perhaps maybe catch you on the field someday.

Best,
Aadil S."

A

Hey Aadil!

Long time no see!

I never recommend starting at 40 lbs when getting your first bow, but if you really want to get 40 here is my recommendation:

Get two sets of limbs, 25 lbs and 40 lbs. This way you can practice form on the 25 lb limbs and when you are later ready to shoot 40 (to build muscle, to hunt deer / small game) you can switch to the more powerful limbs. This then gives you the best of both worlds... A lighter set of limbs which are easier for a beginner to practice form on, and a stronger set of limbs for when they want to build muscle, shoot longer distances, practice for hunting, etc.

What I don't like to see is when a beginner gets a 40 lb bow, finds out that shooting it is exhausting, the exhaustion takes the fun out of it, and then their bow collects dust in the closet most of the year. Having the lighter limbs allows them to have more fun, still practice, practice more often, and has the bonus feature that you can give the 25 lb bow to a friend / sibling / etc and they can still hopefully shoot it.

Since you are looking at getting a 40 lb bow, I recommend getting 500 spine arrows. Depending on your draw length you might need different arrows, so please consult the chart on the following page:

http://www.cardiotrek.ca/2014/05/3-frequently-asked-archery-equipment.html


The 500 spine arrows will be a bit too stiff for 25 lbs, but better to be too stiff than to be too easily broken.

Also with respect to arrow fletching, aim for 3 to 4" fletching. 5" fletching is great on a day when there is zero wind, but we live in Toronto and there is ALWAYS wind here. 3" fletching will be less effected by the wind. 4" fletching will be more accurate when there is less wind. Pros and Cons to both.

I wouldn't worry too much about brand names. Get 500 spine and 3 or 4" fletching and you should be fine.

With respect to more lessons I sometimes have discounts, so if you check my website once in awhile I sometimes post a discount. So if you are thinking of getting more archery lessons, perhaps subscribe / come back to my site regularly and you will probably see a discount posted.

If you have more questions feel free to ask. See you at the range!

Sincerely,
Charles Moffat
CardioTrek.ca
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

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