Survival Fitness and Health- Part 1, by JBH

Exercise Whole Body You need to exercise your whole body. The best way to do this is with exercises that utilize multiple joints at once. Examples include: Squats, weighted and/or body weight, Push-ups and/or bench pressing, Military presses or hand stand push-ups, Pull ups or rowing exercises, and Deadlifts with barbells, hay bales, rocks, or whatever. Kettle Bell Training If you do not like the sound of the above exercises, or just want to do something different, look into Russian kettle bell training. It can do everything you need by basically swing and/or lifting a cannonball with a handle. The 53lb kettle bell was and is a staple of Soviet/Russian military training. It’s highly effective at building strength and endurance in a relatively short time period. The 10-minute kettle bell snatch test is reportedly part of the overall Secret Service physical fitness test. Mixed martial artists are also very big…




Control Your Type 2 Diabetes or Die in TEOTWAWKI, by Scott M.

…exercising (220 minus your age) is multiplied by 60-70%. This heart rate is maintained at a minimum of 30 minutes 4-5 times per week. Make sure you have your doctor’s approval to start an exercise program and remember you have to gradually build tolerance to the program as going from being sedentary to tolerating that level of exercise takes time. A fast walk will work just as well as jogging but with a great deal less stress on the joints, muscles and tissues. And remember the more you stress on your body the greater the chance of down time due to injury and the resultant loss of conditioning. Other good aerobic exercises include swimming, rowing, cross country skiing, hiking on uneven terrain, jumping rope, bicycling and calisthenics. Remember to start slowly and gradually increase the intensity as well as the length of time you exercise. Make sure you know your…




Hobbies Can Make You a Better Prepper, by Dan Vale

…(ages 13-18). Disasters create many conditions that can cause considerable stress for family members. If family members are confined to their homes, cabin fever might develop. If family members must interact constantly with one another, and if daily patterns of living are drastically changed, stress can cause arguments that will further increase the mental tension in the household. Getting family members interested and involved in aerobic exercise before a disaster will expose them to the incredible stress busting effects of aerobic exercise. If family members are accustomed to using aerobic exercise to lower their stress, they will be more likely to use aerobics to lessen their stress during disasters. Examples of aerobic exercise include walking, jogging, skipping rope, and handball. Another example is a parent and child one-on-one basketball game. Exercising outdoors can be a multi-sensual, addicting experience. Seeing the sun shining through the morning dew drops makes them look…




Fitness for Success When the SHTF– Part 2 by JPM

…jumping jacks, then squats (un-weighted), then sit-ups, then push-ups, ending with your pull-ups, chin-ups, and dead lifts. This order runs from easiest to hardest, giving muscles a good round of warming up prior to moving on to more difficult exercise. You should also do a set of your exercises prior to running, for the same reasons stated above. I think this concludes the warm-up! Practical Fitness Exercises Practical fitness is very simple; it does not require numerous expensive pieces of equipment. These exercises are what our fighting men rely on to be of the most physically fit and strong people on the planet. (I don’t believe in steroids and fanatic body building. What’s the point?) At the end of this section, I will include a list of URL/resources for helpful diagrams of each exercise. I will use Snip URLs. The Jumping-Jack This is a very useful full body exercise that…




Preparing Your Body and Mind, by Michael P.

…has a diversity of use in survival situations. However, weight lifting, and consequently gaining size, to the point that is begins to detract from the body’s ability to maximize its speed or flexibility would be inhibiting for the purpose of survival. To truly maximize the body’s ability to perform at its peak requires a constantly changing exercise routine, to include stretching, strength training, cardiovascular training, interval and circuit training, endurance training, and mixed sports. Varying exercise routines develops muscles in a more effective, more natural, manner. Contrary to those who continually utilize the same exercises, varying exercises and techniques ensures that all individual muscles and all muscle groups are being worked, that all muscles are being contracted from all angles, and that the overall efficiency of the workout is being capitalized on. In addition to varying the exercise routine itself, consideration should be given to diversifying the environments in which…




Survival Fitness and Health- Part 2, by JBH

…we went over the the benefits of muscular strength and benefits of exercise versus labor activities and then began revealing resources for exercises to strengthen. We will pick up there, with more resources for strengthening exercises. For Those Who Lift Weights For those who want to lift weights, research the Stronglifts 5×5 program. It’s an incredibly simple and sound way to build strength, and it is also an old system that has been used at least 50 years or more. You will need to do some cardiovascular training and stretching to round this out. For most of my adult life I did workouts similar to the Stronglifts system and the Convict Conditioning system. I would do the Stronglifts type workouts when I was in port in the Navy and work similar to the Convict Conditioning system at sea on submarines when we did not have weights. In both cases, I…




The Role of Physical Exercise and the Consequences of Addiction in a Disaster, by C.A.I.

…do they type of labor you see yourself doing in whatever scenario you foresee. Gardening, working on your house or various chores could also provide the muscle memory your body may need. I am not an expert in kinesiology or exercise and no one in my group is and we do not claim to have the perfect workout routine but we are at least trying to hold each other accountable in the actions we take. Since we only meet once a month to exercise we make sure at our preparedness meetings that the other members are preparing in all areas, especially fitness. If you are out of shape and cannot do everything on my list try and do some research on what you can do there are hundreds of routines on the internet and even more for beginners.  No one can be able to do all these things in a…




Are You Preparing Without Physical Fitness? How and Why to Get Physically Fit, by Flhspete

…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…




Exercise for the Disabled, by CentOre

…disagreed with them. How did I prove them wrong?  I refused to just sit down and surrender.  I exercised in every way I could.  I pressed my limits.  Now there are a lot of jocks out there that will scoff at my rather puny efforts, compared to their exercise routines.  I can only stand back and admire their dedication, and their abilities. My disability is to the nerve bundle feeding down the ventral side of my right thigh.  It effectively prevents me from most strenuous work with my right leg.  I’m not whining, just stating facts. So, what did I do?  In the beginning I still did what amounted to modified, full exercise routines.  I swam, bowled, played racket ball, and rode many many miles on a bicycle.  The government helped out by providing me with as much pain medications as I wanted.  More than I wanted.  My doctors and…




SHTF-Oriented Fitness and Martial Arts for a Middle-Aged Couch Potato, by Dimitri G.

…to be in good shape. Otherwise, do one set of this exercise twice a week (say, for example, right now, and then in 3 days, and then in 4 days, and then again in 3 days, and so on). When you feel it is easy, start doing 2 sets, with 2 minutes rest after the first set. Perform this exercise right after you’ve come back from a jog. Then do the stretching exercises, and then practice kicks: this “pre-tiredness” will help a lot if you have the same problem with my knees as I do (they hurt from kicks unless my muscles are already not only warmed up, but really tired when I start kicking practice). Pushups. A must-do for everyone. One of the best exercises for your upper body, and you can do it anywhere, anytime. If you can’t do it properly, put your hands on the side of…




Survival Health and Fitness

…you’ll do if you follow Step 7. Following those recommendations, a 180-pound man would eat about 145-155 g per day. First convert pounds to kilograms by dividing by 2.2. Then multiply by 1.9 to get the target daily amount of protein. (The math looks like: 180/2.2 = 81 kg; 81 kg x 1.9 g/kg = 155 grams.) Step 7: Resistance Train At Least Twice Weekly. Like in the case of avoiding fat, mainstream health advocates have been tireless but misguided in their promotion of endurance or “aerobic” exercise. Certainly, that type of exercise is beneficial. However, resistance training provides benefits that endurance training alone does not, such as an increased basal metabolic rate (which aids in weight loss/maintenance), reduced potential for injury, and increased strength and work capacity.[8] A well-rounded exercise program includes both endurance and resistance training. The American College of Sports Medicine recommends resistance training 2-3 times per…




Survival Fitness and Health- Part 4, by JBH

…It yields stagnation, injury, and frustration. You do not get stronger when you are exercising. You get stronger between exercise periods. You can only benefit from what you can recover from. At Least Stretch If you work physically hard for a living and I can’t convince you to exercise at all, at least stretch. If you don’t work physically hard for a living, you better exercise anyway. Otherwise, eventually you will be working hard just to climb stairs. Don’t necessarily try to lose weight. Sometimes it is a fool’s errand. Try to gain muscle and lose fat. I can almost guarantee you will get better results. Sometimes, after you increase muscle mass, you then lose weight. Diet Diet is a very debatable subject. A favorite writer of mine recommends you consider what was eaten and what was not eaten 100 to 200 years ago. The stuff invented or drastically increased…




Survival Fitness and Health- Part 3, by JBH

…body when other parts are injured can be helpful. However, if you habitually neglect one aspect of your fitness, it will as a rule stagnate or deteriorate. Specificity says you need to exercise your whole body with enough variety to keep your whole body strong. There are ways to do this that are not overly time consuming or complicated. In practicality, the specificity principle leads to some recommendations. Time Effective Exercises Do exercises that involve multiple major muscle groups and joints. Squats are usually better than leg presses. Rowing exercises or chin-ups are better than curls. By better, I largely mean more time effective. If you have all the time in the world to exercise each individual muscle, that is great. I do not. Although manual labor is an excellent source of exercise (perhaps the best for managing body composition IMO), it fails in specificity. As previously stated, most manual…




When the Antidepressants Run Out, by Dr. S.V.

…disorders accompanying depression. Symptoms of rapid caffeine withdrawal include headache, fatigue, decreased energy/activeness, decreased alertness, drowsiness, decreased contentedness, depressed mood, difficulty concentrating, irritability and foggy/not clearheaded. These symptoms may last for 2–9 days.  Even for those without depression, caffeine withdrawal will be an unpleasant exercise for many when coffee/tea/chocolate become unavailable. Reference: Expert Rev Pharmacoeconomics Outcomes Res. 2009;9(5):445-459. Exercise Regular exercise is one of the most effective and inexpensive ways to improve mood.  Exercise, particularly aerobic exercise, releases mood-elevating chemicals in the brain and decreases stress hormones, though the precise mechanism is unknown. Preliminary evidence suggests downregulation of 5-HT2C receptors or GABAA receptors, enhancement of slow-wave sleep, enhancement of perceived coping ability, and change in focus from ruminations and worries One of the best options to combat depression is taking a brisk walk outside each morning for at least 30 minutes five days a week. Non-aerobic weight training has also…




Maintain The Tool: Weight Control and Preparedness, by N.H.

…the 5BX Plan developed by Bill Orban in the 1950s for the Royal Canadian Air Force (later adopted by a number of Air Forces around the world including the USAF).  It is based on 5 Basic Exercises and uses 6 age-based charts arranged in a progression so your fitness improves over time.  The five exercises include warm-up and stretching exercises.  You perform the exercises in the same order every time for a maximum of 11 minutes each session. The theory behind this program is that the intensity of exercise yields better results than the duration of the session.  It works and many elite athletes now use this approach in their training. Numerous resources can be found about this topic, but here is one that is appropriate for most of us. Exercise, alone, will not help you burn fat.  The following table shows you how many calories the average person burns…