Introduction
The more physically fit one is overall, the better your odds are you will survive WTSHTF.
Or, maybe you don’t believe that survival preparations should include physical fitness.
U.S. military forces emphasize solid fitness in part because the higher the fitness level, the more an individual can maintain acceptable performance levels while under stress. Police SWAT units emphasize high levels of fitness for the same reasons. Organized units like these are highly effective also because they conduct rehearsals of established SOPs until it is ingrained to the point that they are able to perform under any conditions. They are able to train at high levels of performance seamlessly because they are capable of keeping up physically and mentally. They also have each other to depend on while operational making them even more effective. Maintaining a solid level of fitness is important for civilians as most of us are preparing with the free time available in our schedules. It is important to identify where you stand in physical fitness. Ask yourself, am I fit? How fit is fit enough? Who will be there to assist me when TSHTF?
When visiting the SurvivalBlog web site, consider how much of the material and advice provided requires you to be in good shape in order to take advantage of it.
I’ve assisted and encouraged others to improve their physical conditioning for decades. During yesteryear I promoted fitness primarily for healthy living. The reasons these days are for healthy living and potential survival scenarios. Living ‘healthy’ during a non-survival scenario is one thing, living healthy during a survival scenario is quite different. Fitness doesn’t just happen. Fitness is accomplished by adopting good habits of exercise, nutrition and rest.
Step One: Assessment
Assessing your level of fitness requires only that you be honest with yourself in several physical fitness categories including your present fitness level; your weight status; age; diet/nutrition; and your overall state of health.
Present Fitness Level: Ask yourself what you can do today in terms of sustained heart rate while active. If you are already active then this should be easy to answer. If not currently active (or haven’t been in the short term, i.e.: within 12 months), then you probably have a good understanding for where you stand and are capable of daily/weekly exercise routines not too far off from your previous workouts. If you haven’t been active for 12 months to 24 months but previously were active, then you know what you are capable of, you just have to start and make it routine again. For those beyond the 24 month time period, you fall into one of several categories spanning a range from former solid fitness to those who have never been fit. Either way, you have been away from a fitness routine for too long.
Weight Status: Are you overweight, underweight, or at (or close to) where you should be? Take this into consideration when deciding what course of action(s) you decide to take. If you are overweight today, you could be significantly trimmed down by your next birthday. Whatever your particular case is, when going from non-active to active, you will start to lose body fat and become lean. Just assess where you are and be cognizant of how your body will react. It is all important to keep in mind that your body will change and that you will need the proper diet/nutrition to recharge your batteries between workouts. Refueling with the right foods will payoff big when you go for the next workout. If you are not overweight but have never committed to a fitness program and feel it is unnecessary, consider this: my sister went for her annual physical. She is 50, mother of 3, is not overweight, and looks good. The physician advised her that she was obese. Huh?
The doctor’s explanation: you have no muscle and therefore you are obese. My sister has never done anything physical, ever. This may be an extreme example, but illustrates the point that inactivity and not being overweight don’t add up to capable of handling the rigors of a post-WTSHTF life.
Age: Don’t let age fool you. It’s deceiving. I currently exercise by training/running long distance races (10 mile races to marathons), weight lifting, boxing, biking, and recreational swimming. I started wrestling when I was 6 years old and continued competing for 15 years and it still pays off. I have a small farm that keeps me moving constantly otherwise. I also have a full time occupation so I don’t workout daily. It is unnecessary. I bother to mention this because with all of the above exercise and while I averaged 15 long distance races a year for the last four years, I am constantly amazed at the older men/women who beat me (45 yrs old) to the finish line every race and I’m in the top 15 – 25%! Age definitely slows one down in terms of intensity and volume but that’s it. Age is deceiving so never judge a book by a cover regarding fitness/self defense. If you consider yourself ‘old’ and have never been fit (or out of it for quite some time), it is never too late and you will probably surprise yourself at the results. If you are young and never been committed to a fitness program, don’t wait. Find something(s) and go for it. Make it a habit and the health benefits will stay with you for a lifetime.
Diet and Nutrition: Assess what you are eating and how you feel. Eating fast food? Too many carbs? Sweet tooth? Living on coffee and cigarettes? Or, are you already eating a healthy diet? Either way, the new stresses added to your daily routine in a survival scenario will cause your body new stresses. You will either keep up or break down. It really depends on your present habits. An individual who is fit and maintains a healthy diet will be able to make the transition from living in the present day to a survival mode relatively easy. Adrenaline will carry the day for a brief time. But after the adrenaline subsides, what’s left in the tank and where is the energy required to keep up coming from? I know many over the years who have maintained poor diets but had excellent workout routines. They were mostly the younger generation. It always catches up with them. They usually become injured/hurt, sick, and/or are tired…but then they come back after a rest period and the cycle repeats itself. If you have poor fitness and a poor diet, you are advised to alter both. The body wants good clean fuel, not items containing too many carbs, items made with hydrogenated oils, trans fats, a diet loaded with sugar (sodas, desserts, snack(s)…). Also overlooked is hydration. Re-hydrating is critical. Once you begin to exercise, you have to replace your fluids. Not doing so will result in cramping, tiredness, and/or can result in heat exhaustion if not replacing fluids while exercising. Watch the sports drinks as some have lots of sugar. I always dilute my quarts of Gatorade 50-50 [with water]. Too much sugar can prevent the hydration you are seeking. ‘Emergen-C’ is a product I use daily to keep the immune system strong. It contains numerous vitamins and supplements in small packets mixed in water. Particularly good is the chromium, sodium, several antioxidants, vitamin C and low sugar content. Some final words regarding overall diet and fitness are: everyone has time to eat right. If you believe you are eating ‘right’ but are under/overweight, then your diet needs improvement.
Overall State of Health: Take the four assessment categories above and rate yourself overall. With the exception of age, you should be in control of the other three categories. While modern medicine has extended, saved, and aided our lives, could you get by without the convenience of it? If you find yourself not in control of your fitness, weight, and diet, you need to get control of each. If you score low in each of the categories and are overwhelmed by what appears to be too much at once, take Henry Ford’s advice: “Nothing is particularly hard if you divide it into small jobs.”
Step Two: Getting Started and Motivated
I found that to identify a realistic fitness program, it’s important to know that person’s motivation, goals, attitude and background regarding physical training. Rate yourself in each category. Not everyone has time or ability to invest in what it takes to climb mountains, run marathons, bicycle 100 mile routes, or carry a 60 lb ruck sack with battle weapon in hand over an extended obstacle course. That’s understandable. However, everyone should make time to ensure that they can do the arduous tasks that await us in a survival scenario. Your motivation in this regard is to increase your fitness level and therefore increase your ability to survive. Your goals need to be realistic. Most of us are not trying to qualify for the Olympic Judo Team. From a strictly survival perspective, ‘realistic’ fitness means different things to different people. Consider the answers to some commonsense survival questions: Just how arduous will it be? How much time are we talking? Will I be able to drive to my retreat? Will I have to run or walk long distances outside of my retreat? If forced, how much stuff can I carry and for how long? If threatened, will I defeat the attacker(s)? Can I carry/drag that 125 lb. deer I just shot to my retreat? How far can I push that bike I loaded up with supplies and while carrying a weapon, water, and ammo?
Only you can answer these types of questions. Identifying now your limits regarding stamina, endurance, strength, hand and eye coordination, and reflexes will certainly give you a good feel for where you stand in regards to survival fitness. It will also help fine tune your survival plan by forcing you to be practical. A likely money/silver savings will result by not wasting it on items that just don’t fit into your plan.
SurvivalBlog patrons already know that their survival depends on various factors including the location of your retreat (or staying put), your level of preparations, and the duration and type of WTSHTF in your area. Often overlooked is your fitness level. When going from ‘normal life’ to a ‘survival life’, it’s going to be stressful and require a lot more personal energy. Procrastinating fitness until the day you need it is risky. Getting ‘fit’ after it kicks off will be impossible. The best you can hope for at that point is that you get lucky, don’t get hurt, and/or are not too exhausted to survive when it counts. Keep in mind that if you are lacking physical fitness, the possibility of placing a burden on your family-retreat group when you can’t keep up will cause even more unnecessary (and avoidable) stress. Obviously, I’m not referring to elderly family members or those with illnesses.
A crucial key to success is what motivates you. If you are in the business of fitness, you are really in the business of motivation. If not motivated, then there is nothing anyone can do for you. If motivated, the sky is the limit. It’s up to you.
Getting started requires that you just select an activity. Once you determined what you plant to do, get some good advice and training partners to share the load. Go online for advice or subscribe to a magazine dedicated to that activity and identify beginner, intermediate, advanced, and expert workout routines. Then, make a suitable schedule and get started. Mixing activities is ideal as it keeps you mentally fresh and your body doesn’t get used the same activity. Furthermore, mixing activities challenges your body more and therefore reaps added benefits. Your fitness program most likely will change from time to time as your fitness increases and you take the next step in those activities. After time, you will discover that your body will ‘crave’ the workout and it’ll become difficult for you to ignore that. Competing in amateur events or joining a club which sponsors events will help define goals. Being around like minded fitness people also provides a pool of knowledge that will assist you in attaining your goals. Pushing yourself and testing how you hold up under ‘game time’ conditions is one of the joys of being active and gives you confidence. Keep in mind that being physically fit has a carryover effect where one becomes mentally tough along the way. Working out with others is always beneficial as you push each other to be on time and not waste time. Your workout friends also become good friends. Along the way, you learn what you’re made of and that’s an important part of knowing that you will survive.
Step Three: Which Activities? Where to Get Fitness Information?
I’ve identified above the fitness activities that I participate in and maybe none of those appeal to you. Some people can’t get themselves to get fit in the ‘traditional’ sorts of ways. No problem. Those of you that fall into that category, I encourage you to take on activities specific to your threat profile. Any type of martial arts will keep you fit and provides a useful skill. For those participating in martial arts, I encourage you to incorporate ‘Empty Hands’ training. This involves the integration of empty hand skills with firearms skills.
One thought regarding martial arts training (and generally speaking regarding being fit and armed) I have often overheard that “ I have a gun(s), what do I need xyz training for?” Because, all weapons skills are physical in their nature. They all depend on your ability to move decisively, with balance and coordination, and at times with power. Just like you will need in a survival scenario. Maybe it won’t involve firearms but imagine yourself carrying water (weight = 7.8 lbs per gallon!), gardening daily, and/or hunting for an extended period of time. It’s hot or freezing outside. The fitness will pay off. These skills (and fitness levels) have to be developed. Training takes time and precious few of us have it to spare so make the most of your training time.
For those looking to multi-task and have dogs, training in Schutzhund will challenge you and canine, and both of you will get fit. Schutzhund is training for canines (and handler) in tracking, obedience, and protection. The canines trained for this are mostly German Shepherds but also include Rottweillers, Dobermans, and Belgian Malinois, Giant Schnauzers, and Bouviers. It seems that a Rhodesian Ridgeback would be particularly suited for Schutzhund but I’ve never seen one at a club. If you are ‘dogless’, consider adopting and he’ll remind you that he wants his exercise too. Not all dogs are suited for Schutzhund so be aware that the canine needs to have drive, agility, and intelligence.
Instead of listing numerous activities and providing levels of workouts ad nauseam, listed are tried and true sources of information to help you get started and/or enhance your current fitness program.
Crossfit.com
In my opinion, this is the best approach to overall fitness. Incorporates what is referred to as ‘Interval Training’. Provides a different workout daily (including a rest day) that is designed for all types. Focus is on intensity, varied exercises. Daily workout may be only one exercise [i.e.: run a 5k.], other days, three exercises are on the schedule. If you don’t have weights at home, access to weights will be necessary. No, you do not need an entire gym full of equipment. You can get by with a few dumbbells, plates, and a bar. Garage/yard sales sometimes give up this stuff for free just to get rid of it. The Crossfit.com web site has full video clips of each exercise for demonstration purposes. The web site offers substitute exercises for each workout. They offer nutrition advice, seminars, and an affiliates list. Lots of good stuff there!)
rrca.org
Road Runners of America. Running tips and coaching for all levels, calendar of events, links for local affiliates/clubs, nutrition advice, news, shoe reviews.
runnersworld.com (and their corresponding magazine)
I subscribe and it has much to offer all levels of runners. They have a very knowledgeable staff.
TitleBoxing.com
Title boxing has been around for a very long time. They have all the supplies needed to keep you fit using just a heavy bag or equipping yourself with an entire array of training items. Heavy bag training is an excellent choice for overall fitness (and stress reduction!). It also gives me a break from running and weight lifting, two things lots of folks just can’t get into. I subsequently created my own workout that is only 15 minutes. But believe me, 15 minutes is enough. Heavy bag training will build overall strength, power, and stamina. From head to toe you will improve fitness since you use your legs as much as arms while hitting the heavy bag. Title also offers videos/DVDs and books to illustrate how to train with the heavy bag. Huge advantage is that you don’t have to join a gym, drive anywhere, and is an all-weather, day- night friendly workout.
Paperbacks:
NEANDERTHIN, by Ray Audette.
Excluding the appendix and recipes, only 130 pages. Taken from the cover is this description: Eat the foods your body was designed to eat and have the body you were meant to have!
How to become a modern day Hunter-Gatherer and give up the addictive foods and habits that have kept you unhealthy and overweight.
How a high-calorie, high fat diet can actually make you leaner.
Becoming Neanderfit: a five-week exercise plan to complement your new diet.
PROTEIN POWER, by Dr. Michael Eades, and Dr. Mary Ann Eades.
Taken from the cover is this description: The high protein low carbohydrate way to lose weight, feel fit, and boost your health. I’ve adopted these eating habits and the description is accurate.
Combatives Hand to Hand Combat, Dept. of Army FM 21-150. For the individual seeking to increase his/her fitness via martial arts type drilling, supplement it on the cheap with military training manuals. Copies of these manuals are available at CheaperthanDirt.com (only $6.97); used book stores with a good military manual section; and/or many military surplus stores. Other titles available in military field manuals are: Hand to Hand Fighting, Karate, Tae-Kwon-Do, US Army Special Forces, ST 31-204 and Close Combat and Hand to Hand Fighting, US Marine Corps, FM 0-7.
Good luck and stay fit. – Flhspete
JWR Adds: Keep in mind that reading books on martial arts is no substitute for actual hands-on training. Instinctive, reflexive “muscle memory” in hand-to-hand combatives only comes with lots of practice.