Search Results for: exercise

Survival Fitness and Health- Part 1, by JBH

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…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.

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…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…


Fitness and Preparedness – Part 3, by N.C.

…an alternative to yoga. She focuses on follow along mobility exercises and that’s helpful to me because I have not built up good patience in performing these mobility drills on my own. I also like her single dumb-bell or kettlebell workouts and her handstand work. Power Monkey Fitness I like if you’re interested in gymnastics type exercises. Here former olympic competitors discuss specific exercises and form and progressions. Dave Durante’s video on building bulletproof shoulders is highly recommended even if you’re not interested in gymnastics style training. Caroline Girvan Finally, for advanced training I’ll suggest Caroline Girvan if you want an advanced follow along exercise her exercise videos are brutal. Her kettle bell week and her calisthenics week. Are both very difficult. Even her low impact is challenging. She is sane and balanced but I would categorize her exercises as advanced. Books Go the Distance: The British Paratrooper Fitness Guide….


Hobbies Can Make You a Better Prepper, by Dan Vale

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…(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…


Basic Handgun Proficiently Training – Part 2, by Steve A.

…to do some research or get some quality training. After each exercise make the firearm safe and return it to its holster. Your finger should be out of the trigger guard when you put the firearm in the holster, Rule 3. The total of the rounds fired in the exercises is 50, which is normally one box of handgun ammunition. Now you will start the live fire exercises. Each exercise has multiple repetitions. You may reload between repetitions as needed to complete each individual repetition without having to reload during the repetition. The first exercise is the most basic move, drawing from concealment and firing one round at the target. This simple exercise can be considered the basis for all the other exercises and must be mastered. Exercise 1, fire one shot, repeat the entire cycle 5 times: Draw from concealment and fire one shot at the target. Exercise 2,…


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

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…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…


Repeater Down? Use Simplex Amateur Radio, by A.S.

…messages (Figure 4) to Net Control Station (NCS) THE SIMPLEX NET EXERCISE LOG A simplex net exercise log should be started prior to your planned exercise night. Gather a list of members that want to participate. You will need to pick a frequency, day, and time for the exercise to take place. Make a log, assign a number and time to transmit for each participant then give to each participant beforehand. Alphabetizing by name helps in future procedures. Have them fill out their name, their call sign, and radio type on the log. Make sure participants know how to set up their radios for simplex.     The ARRL suggests using 146.40-146.58 and 147.42-147.57 frequencies for Simplex calls. We did our first exercise using 145.500 and found out later that the ARRL’s suggested frequency got us further distances. Exercise Night First gather participants on your repeater and answer any questions…


By Default: Habits, Good and Bad – Part 2, by N.C.

…small efforts with outsized rewards. Here are a few examples I’ve implemented to give you some ideas. If there is junk food in the house, then it goes in a cupboard, up high. The fruit on the other hand is on the counter or table in the open. This makes it easy to grab an apple mindlessly but harder to grab a cookie mindlessly. The splitting maul lives in the house by the door not the garage. It made it easier for me to grab and split a couple logs. It’s not that much easier than going to the garage but it’s enough easier. I put my exercise clothes in the home exercise area (or pack my gym bag the night before) because it makes it easier to do my exercise. Is it that much easier than going to my bedroom to change? Apparently. Because it made it just enough…


Aggression and Awareness, by SwampFox

…hurt? Does it break? Does it bleed a lot? Now, look at the tools in your kitchen and your garage. Ask three guiding questions: Is it heavy? Is it sharp? Does it burn? Keep the three anatomy questions and the three tool questions in mind for the exercise. The mental exercise is ideally done with a partner, but you can do it alone. This exercise is entirely mental, and nobody around you should know you are doing it. Some might see this exercise as creepy, so you won’t be making friends with this. Pick a store. It does not matter what the store sells or what area of the store you are in. Look at someone nearby, and then look (without touching) at whatever is around you that is useful as a weapon. For example, a 2-pound head of cabbage in a large sack in the grocery section can inflict…


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…


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…


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…