The Survival Podcast Forum

Armory, Self Defense, And EDC => Martial Arts, Unarmed Self Defense, Hand To Hand Combat, and Physical Fitness => Topic started by: 19kilo on October 29, 2008, 12:26:06 AM

Title: Exersize thread
Post by: 19kilo on October 29, 2008, 12:26:06 AM
I know we have a thread for what we have done to prepare.  However, I think and am sure most of us agree that we need to have physical fitness intergrate into our daily preparations.  Don't get me wrong, I am not Billy Blanks, (he did grow up here) but this year I have become very focused on the idea that all the preparing in world will do me no good if I can walk up a flight of stairs without oxygen.

So I'll start,

 Today I rode my bike to the gym (four miles)  Worked triceps and chest for twenty minutes and rode he rest of the way to work another mile.  Will ride home in the morning giving me a round trip total of ten miles on the bike.

btw mix of snow and rain all day and night.
Title: Re: Exersize thread
Post by: GroundPounder on October 29, 2008, 08:26:09 AM
+1 on the exercise.  In a disaster you will find being physically fit a huge benefit.  Whether you are cutting trees, moving debris, bugging out a long distance, or lugging a backpack it will be helpful.  If you go down because of a heart attack, heat stroke, etc you will now become a liability to your family.  It also helps to be stronger than your opponent if it comes to that.
Title: Re: Exersize thread
Post by: 19kilo on October 30, 2008, 10:48:07 PM
Today,  to work and back.  9 miles on the bike.
Title: Re: Exersize thread
Post by: kickbot on November 02, 2008, 10:40:45 PM
Building cardio is very important, but weight training may be even more so.  Starting with personal resistance exercises, like unweighted squats and push ups and eventually working up to barbell squats, dead lifts, bench press, etc. will have serious results for anybody.  Compound exercises that work the whole body are key, so forget the bicep curls.  This website is a good place to start and has a spreadsheet to help you track your progress.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/)

 
Title: Re: Exersize thread
Post by: Honorbound on November 28, 2008, 01:38:13 PM
I find that working your homestead will give you pleanty of cardio and weight bearing excersize.  Now Martial Arts is for fun! ;D ;D
Title: Re: Exersize thread
Post by: 19kilo on November 28, 2008, 02:27:32 PM
Building cardio is very important, but weight training may be even more so.  Starting with personal resistance exercises, like unweighted squats and push ups and eventually working up to barbell squats, dead lifts, bench press, etc. will have serious results for anybody.  Compound exercises that work the whole body are key, so forget the bicep curls.  This website is a good place to start and has a spreadsheet to help you track your progress.

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ (http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/)

 


An exercise physiologist I work with told me about the same.   

Strength training is cardio training too.
Title: Re: Exersize thread
Post by: CFG on March 12, 2009, 07:58:41 PM
I'm big on crosstraining.  Being a creature of habit, I can get into a rut, but I try to incorporate several things into my fitness regimen and do something at least three times a week.

Jogging, bicycling, canoeing, <cough>turbokick aerobics<cough> (yes, I know it's not real martial arts, but I got certified to teach it and lost all my baby weight in the process- to the tune of 50lbs,) rollerskating, dancing, gardening, chasing kids and playing games with them, hiking, mowing the lawn, etc.

I don't belong to a gym currently, so I don't have access to free weights or equipment.  But I make use of what I have around the house and the chores at hand.
Title: Re: Exersize thread
Post by: Debo on March 12, 2009, 09:41:27 PM
I ran a trail marathon on Saturday.  Took Sunday off .  Mon- Crossfit, Tuesday- run and abs, Wednesday- combatives 1 hour,  Today (Thursday) I did a 6 mile ruck/ruckrun 45#.  Tomorrow morning combatives for an hour again. 


D.
Title: Re: Exersize thread
Post by: CFG on March 13, 2009, 08:09:18 AM
I ran a trail marathon on Saturday.  Took Sunday off .  Mon- Crossfit, Tuesday- run and abs, Wednesday- combatives 1 hour,  Today (Thursday) I did a 6 mile ruck/ruckrun 45#.  Tomorrow morning combatives for an hour again. 


D.


Awesome. 
Title: Re: Exersize thread
Post by: Michael Masse on March 13, 2009, 10:33:23 AM
Taste great - less filling.

Is it one or the other or both?

I have seen great runners who never lift and they can barely do a push up.

I've seen lifters who have really bulked up but really drag on a hike.

You need both.  Look at military training they are huge on endurance as well as strength.

That is my take.  When the SHTF I want to be strong and be able to go long.

Title: Re: Exersize thread
Post by: ebonearth on March 13, 2009, 11:39:40 AM
I ran a trail marathon on Saturday.  Took Sunday off .  Mon- Crossfit, Tuesday- run and abs, Wednesday- combatives 1 hour,  Today (Thursday) I did a 6 mile ruck/ruckrun 45#.  Tomorrow morning combatives for an hour again.

Yay! another Crossfit devotee! i am just getting started on it myself but so far so fun!
Title: Re: Exersize thread
Post by: Roswell on March 13, 2009, 01:36:25 PM
I recently started hiking with my wife.  We love it.  Good exercise and fresh clean air.  Yesterday, we did 4.3, 3.5 the day before that and we did 11 on Saturday.  Maybe do some today if it doesn't rain.
Title: Re: Exersize thread
Post by: Grasshopper2Ant on March 13, 2009, 01:52:57 PM
Gardening Monday, Tuesday, Thursday & Friday. 
Title: Re: Exersize thread
Post by: Tommy Jefferson on March 13, 2009, 09:40:10 PM
I think many people fail at exercise because I make it into a mind-number, repetitive chore that must be done.

The most important thing is to do something you enjoy that gets your pumper to pumping.

I HATE exercising.  But I love wrasslin, which just happens to be great exercise.

To me, anything like racquetball, bicycling, climbing, hoeing, hunting, or even walking is better than exercising.

Title: Re: Exersize thread
Post by: 19kilo on March 15, 2009, 07:05:28 PM
I think many people fail at exercise because I make it into a mind-number, repetitive chore that must be done.

The most important thing is to do something you enjoy that gets your pumper to pumping.

I HATE exercising.  But I love wrasslin, which just happens to be great exercise.

To me, anything like racquetball, bicycling, climbing, hoeing, hunting, or even walking is better than exercising.




Very true.  Thats why I ride a bike.  EVry where I go if I don't need to take the kids with me, I am going on my bike.  I think you tend to be more aware of your sorroundings when your not in a car.

What is hoeing?
Title: Re: Exersize thread
Post by: ejsandstrom on March 16, 2009, 07:17:19 AM

What is hoeing?

Its the result of Pimpin'

My wife an I just joined the local Y, its not a free workout by any means but it is keeping us on track. 60min of honest cardio interval training and then strength training after that. We are meeting with a trainer tonight to get an actual program. I went from struggling to make it 20 min on the treadmill to looking for more after 60 min in just 2 weeks. I say not bad since the last time I worked out was in 94 in AFBMT. 
Title: Re: Exersize thread
Post by: CFG on March 16, 2009, 08:51:48 AM
Taste great - less filling.

Is it one or the other or both?

I have seen great runners who never lift and they can barely do a push up.

I've seen lifters who have really bulked up but really drag on a hike.

You need both.  Look at military training they are huge on endurance as well as strength.

That is my take.  When the SHTF I want to be strong and be able to go long.



Agreed.  Luck favors the prepared, Dahling.
Title: Re: Exersize thread
Post by: Coyote on March 17, 2009, 04:56:07 AM
Used to be a power lifter but switched in the past few years to crosstraining.  Heavy weights take their toll on the body as time goes on...not that I'm getting older.  Being strong is one thing...being able to heft / haul what you need to without getting winded is even more important.  These days, I focus on cardio, at least 45 minutes, with a mix of stength training at least 4 days a week not including the chores around the homestead like splitting wood.  The discipline that goes with adhering to an exercise routine will also play an important part in keeping a positive mental attitude if the SHTF.
Title: Re: Exersize thread
Post by: jetta2337 on March 17, 2009, 10:46:25 AM
I lift but go for mid-weight with short rest time between reps. 30 seconds at max or as soon as my partner is done if he shows. For anyone to tell me that isnt a cardio workout has never done it.  ;) Been reading many more studies where lifting before your cardio is better for weight loss and getting in shape. Just for feel only I agree with that. I referee football in the fall and hike in the summer so I get the cardio in many ways also. I got to do something to fight the bulge with sitting on my duff all day for work.
Title: Re: Exersize thread
Post by: Michael Masse on March 17, 2009, 12:47:43 PM
I generally run 3-6 miles and then lift.  I'll give swapping it out a try and lift first.  I think it is good to change it up.

I also agree if you are doing aggressive lifting like you mentioned above that your heart rate is up.  I think most don't lift in that manner and there fore are not getting as good  a cardio as they would if they focus on it.
Title: Re: Exersize thread
Post by: BigDanInTX on March 17, 2009, 12:55:47 PM
Its the result of Pimpin'
Yes, and in the Pimp exercise program, you are encouraged to Keep Your Pimp Hand Strong...  ;-]
Title: Re: Exersize thread
Post by: jetta2337 on March 17, 2009, 02:16:56 PM
  I think it is good to change it up.
Yes it is. I need to add more cardio though to my workout. The running and such. I wish I could do the old Walter Payton workout. I just dont have a old crappy hill to run up around here. They are all mountains.  ;D
Title: Re: Exersize thread
Post by: ejsandstrom on March 18, 2009, 07:58:12 AM
I generally run 3-6 miles and then lift.  I'll give swapping it out a try and lift first.  I think it is good to change it up.

I also agree if you are doing aggressive lifting like you mentioned above that your heart rate is up.  I think most don't lift in that manner and there fore are not getting as good  a cardio as they would if they focus on it.

The PT told me I shoud be doing stength before cardio sooooooooo last night I tried it. OMG I was so waisted I could only manage 20 min on the bike. Keeping in mind that the day before I did 5 miles on the treadmill and could have done more.

I am going to try it out again tonight.
Title: Re: Exersize thread
Post by: TeamPrecisionIT on April 02, 2009, 08:26:53 AM
I feel I can add to this thread on what a poster has already stated. I personally use a functional purpose to all my exercise. When it comes weight/resistance training, I try everything I can to not use barbells or dumbells for workout purposes but instead use logs, rocks, weighted bags/sacks, old tires, etc. I try to emulate real life scenarios and workout around them to keep my body tip top for real world situations.

I never use a treadmill or exercise bikes, ellipticals, etc. Instead I go walk, hike, run or bicycle outdoors, even in inclement weather due to it we shouldn't expect the sun to be shining and the winds be calm when we NEED to do these things to evade or escape situations that can happen in life. Having to move tree limbs or other debris out of a path is a very usual thing that happens when there are any number of natural and man made disasters.

I also try to incorporate doing these things as part of my everyday life. For instance, if I need to pick up some things from the store, instead of driving there, I will either ride the bike (if more than a 3 mile round trip) or walk (< 3 mile round trip). These things have literally kept me in pretty good shape, as well as reduce stress and keep me familiar with my surroundings a little more intimately than driving would. I have noticed creeks, paths, wild plants and etc., that can be useable in a SHTF scenario that I would have never noticed otherwise.

Damian
Title: Re: Exersize thread
Post by: ebonearth on June 23, 2009, 08:07:44 PM
Reviving this Zombie Thread because frankly, I feel we all need to be focusing on this.

I am at present trying to take my march past the five miles and I have just started carrying a small pack. At the moment it's just a water bladder but once I get accustomed to it I'll switch to one of my BOBs. Any suggestions on how to better incorporate lifting and calisthenics into a daily routine? I already do a little Yoga and Pilates but what has be salivating is Crossfit, save there no group anywhere near the homestead so I can only try it when I am in the city. Thanks!
Title: Re: Exersize thread
Post by: Cave Dweller on June 24, 2009, 12:58:49 AM
Thanks for bumping the thread,
a little reminder sometimes helps.
Title: Re: Exersize thread
Post by: “Mark” on June 24, 2009, 08:58:28 AM
Any suggestions on how to better incorporate lifting and calisthenics into a daily routine? I already do a little Yoga and Pilates but what has be salivating is Crossfit, save there no group anywhere near the homestead so I can only try it when I am in the city. Thanks!

Take your backpack crosscountry over uneven trails. The uneven surface will work your core strength and the hills will work your legs.

If you live in a flat area, your best bet for unevenness is to follow rivers and creeks.
Title: Re: Exersize thread
Post by: Eric M on June 28, 2009, 06:16:51 PM
I recommend a program like Combat Conditioning. There is also the 5BX program was developed for the Royal Canadian Air Force.  This is available at no cost through various sites.  These can be good for exercising with little equipment or space.
Title: Re: Exersize thread
Post by: SvrWx on July 01, 2009, 08:24:08 PM
I had the benefit of working with SPECWAR for 3 years and I learned a few good things exercise wise...and I'm in the process of getting myself back in shape using some of their techniques.

Buy some Kettlebells...15-30 pounds.  Do exercises like Turkish Get-ups or kettlebells swings.  Also, there are some pretty cool workout cards called FitCards.  Look them up.  They are built on the idea of pushups using playing cards.

I also bought, for my command, a treadmill called a Force.  Go to www.woodway.com (http://www.woodway.com).  This is expensive, but one helluva a workout. 

Also buy a Bosu Ball.  You can do awesome pushup and situp workouts on bosu balls including core workouts.

Do 2 minute sessions on each exercise you come up with.  Do these for 20-30 minutes.  You'll be dead tired.  Also include, if able, suicide runs.  These are where you set up cones at 5, 10, 15, and 20 yards.  Run once to 5 yards and back.  Rest for 5 seconds.  Then run 5 and back and 10 and back.  Rest 10 seconds.  And on, and on, and on.  1 or 2 sprint sessions will increase your wind three fold.
Title: Re: Exersize thread
Post by: fngrlickingood on July 19, 2009, 10:28:16 PM
Taste great - less filling.

Is it one or the other or both?

I have seen great runners who never lift and they can barely do a push up.

I've seen lifters who have really bulked up but really drag on a hike.

You need both.  Look at military training they are huge on endurance as well as strength.

That is my take.  When the SHTF I want to be strong and be able to go long.



That couldn't have been said better!
Title: Re: Exersize thread
Post by: Klonus on August 09, 2009, 08:02:25 PM
My exercise routine I have dubbed "destination" training for lack of a better term.  Basicallly, anything that trains me to get from point A to B and possibly C, D, E, etc lol.  On top of my weight training, I do alot of biking, swimming, rowing, running, and hiking with a pack.