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Physical Preparation
A topic I've seen rarely mentioned, physical preparation for ZPOC is just as, if not greatly more important than, your gear is your physical state and capabilities.
In a post-apocalyptic world, staying in shape can mean the difference between life and death. Before it goes down, it means another layer of preparation and possibly a couple more years on your lifespan.
Pre-ZPOC
Getting into shape now relates to far more than just surviving a disaster, and encompasses more than just working out. The first part will encompass physical training, and the second part will encompass other aspects such as diet.
Physical Training
How far can you run at a consistent pace? How fast is that? You should ask yourself these questions. If your answer is less than a mile, and more than ten minutes, you are facing some problems. For the bugging-out kinfolk, running is an important aspect. For scouting it's important. In general, it represents your cardio health and stamina. Running uses both large and small muscle groups, all over the body, and uses a large amount of oxygen. Running can increase your stamina and lung health exponentially, which helps in many other activities.
For running training, start out at your limit. Not your level, not where you are comfortable, at your limit. If that's an 8-minute mile, go for it. This factor really keeps people from working out enough to have significant gains, but it should hurt when you are done, if only a little. Before you run, make sure you stretch out properly. Some forgotten or ignored zones are the groin, chest, abdomen, back, and all of the joints. This helps prevent injuries and makes running easier later. Set a goal, and lock that goal in your mind. The entire time you are running, focus on that goal, reaching that goal is your sole purpose in life. Exceed that goal. Set another. Keep that cycle going until you are completely satisfied with your capabilities. This will take no small amount of time, but with diligence you can see significant improvement.
Some tips that may or may not be possible for everyone:
Run with others of all kinds of paces. Push people slower than you, and be pushed by faster people.
Running cadences from all branches of the military and police/fire (they exist) do have physical effects to go with the mental effects. They force deeper breaths and force you to exhale more carbon dioxide harder. If you aren't bashful, let that voice ring out! All the better with a group to echo back.
How many pushups can you do in a matter of minutes? How much weight can you pick up and hold?
Pushups are a simple means of checking the stamina of your arm, back, and core muscles. It has an effect on strength, but strength training is much more specialized and effective than pushups alone. Pushups can increase the stamina of your arm muscles, and slowly increase their strength. If you are focusing on strength, weight lifting is more effective. This can effect your lifting capabilities, and your ability to navigate obstacles that require upper body strength. Admittedly, this is much simpler than the effects of running on your body.
How about some situps now? Situps demonstrate the stamina of the core and abdomen muscles. If you do them wrong, they can also demonstrate the stamina of the thigh muscles. All I can say for this section is to get a partner or a piece of furniture that can hold your feet, and do them. Do them until they don't hurt anymore, then add some weights.
A good overall workout and practice exercise to prepare you is a ruck march. Take what you would wear for the season come bugging out, take your BOB, and walk a long distance. As if you were actually bugging out, without going quite as far. You can work up to your longer distance as well, starting at 2 miles, building up to 8, 16, however far you want to push yourself. It's a practical exercise. How far you take the realism is up to you. YOu can hide from vehicles if they are on your trail, or you can simply walk. You can make your own trail to either simulate a realistic escape, to challenge you, or just to get used to carrying the equipment and wearing the clothes. Even a shorter march will allow you to learn the hotspots with your gear, so that you can adjust your gear to compensate for or fix those issues to prevent injuries. If your load is not balanced, you'll notice before the march is over. Heck, just go backpacking with some friends and have some fun, just using the bag for your BOB and get it adjusted. Make sure you rest periodically, and hydrate!
Diet
I will admit that I don't follow a healthy lifestyle myself. But it has obvious benefits. Feed yourself to fuel, not to fill. Protein, carbs, electrolytes, the proper amount of calories. Fueling correctly can prevent fat buildup and can make it easier and more comfortable to exert yourself. Staying away from junk foods is the biggest part of this, and limiting your intake of soda and other "crap" drinks. Drink water, fruit juices, gatorade/powerade type drinks. Eat MEALS, that are a variety of foods rather than one dish. Focus mainly on fruits and vegetables of all colors, with grains (bread, mostly) and meats in moderation (in comparison to a half-full plate of veggies and fruit). proper dieting can also increase your general health. It takes a bit more effort than picking up a bag of chips, but it's better for you.
Post Z-POC
After the SHTF, it's important to sustain your physical wellbeing as much as possible. Sustainment is a bit different than improvement. Sustaining your current state consists of working in the areas to your level, and only pushing a little. Not tearing up your muscles, but making sure they don't weaken. That is to say, you shouldn't neglect improving yourself, but the general situation does not always permit the time or space to really work out. In fact, sustainment will be hard enough as is.
While you should attempt to keep up a healthy diet, the situation of ZPOC makes it nigh impossible as food is food and food and water keep you alive.
In a post-apocalyptic world, staying in shape can mean the difference between life and death. Before it goes down, it means another layer of preparation and possibly a couple more years on your lifespan.
Pre-ZPOC
Getting into shape now relates to far more than just surviving a disaster, and encompasses more than just working out. The first part will encompass physical training, and the second part will encompass other aspects such as diet.
Physical Training
How far can you run at a consistent pace? How fast is that? You should ask yourself these questions. If your answer is less than a mile, and more than ten minutes, you are facing some problems. For the bugging-out kinfolk, running is an important aspect. For scouting it's important. In general, it represents your cardio health and stamina. Running uses both large and small muscle groups, all over the body, and uses a large amount of oxygen. Running can increase your stamina and lung health exponentially, which helps in many other activities.
For running training, start out at your limit. Not your level, not where you are comfortable, at your limit. If that's an 8-minute mile, go for it. This factor really keeps people from working out enough to have significant gains, but it should hurt when you are done, if only a little. Before you run, make sure you stretch out properly. Some forgotten or ignored zones are the groin, chest, abdomen, back, and all of the joints. This helps prevent injuries and makes running easier later. Set a goal, and lock that goal in your mind. The entire time you are running, focus on that goal, reaching that goal is your sole purpose in life. Exceed that goal. Set another. Keep that cycle going until you are completely satisfied with your capabilities. This will take no small amount of time, but with diligence you can see significant improvement.
Some tips that may or may not be possible for everyone:
Run with others of all kinds of paces. Push people slower than you, and be pushed by faster people.
Running cadences from all branches of the military and police/fire (they exist) do have physical effects to go with the mental effects. They force deeper breaths and force you to exhale more carbon dioxide harder. If you aren't bashful, let that voice ring out! All the better with a group to echo back.
How many pushups can you do in a matter of minutes? How much weight can you pick up and hold?
Pushups are a simple means of checking the stamina of your arm, back, and core muscles. It has an effect on strength, but strength training is much more specialized and effective than pushups alone. Pushups can increase the stamina of your arm muscles, and slowly increase their strength. If you are focusing on strength, weight lifting is more effective. This can effect your lifting capabilities, and your ability to navigate obstacles that require upper body strength. Admittedly, this is much simpler than the effects of running on your body.
How about some situps now? Situps demonstrate the stamina of the core and abdomen muscles. If you do them wrong, they can also demonstrate the stamina of the thigh muscles. All I can say for this section is to get a partner or a piece of furniture that can hold your feet, and do them. Do them until they don't hurt anymore, then add some weights.
A good overall workout and practice exercise to prepare you is a ruck march. Take what you would wear for the season come bugging out, take your BOB, and walk a long distance. As if you were actually bugging out, without going quite as far. You can work up to your longer distance as well, starting at 2 miles, building up to 8, 16, however far you want to push yourself. It's a practical exercise. How far you take the realism is up to you. YOu can hide from vehicles if they are on your trail, or you can simply walk. You can make your own trail to either simulate a realistic escape, to challenge you, or just to get used to carrying the equipment and wearing the clothes. Even a shorter march will allow you to learn the hotspots with your gear, so that you can adjust your gear to compensate for or fix those issues to prevent injuries. If your load is not balanced, you'll notice before the march is over. Heck, just go backpacking with some friends and have some fun, just using the bag for your BOB and get it adjusted. Make sure you rest periodically, and hydrate!
Diet
I will admit that I don't follow a healthy lifestyle myself. But it has obvious benefits. Feed yourself to fuel, not to fill. Protein, carbs, electrolytes, the proper amount of calories. Fueling correctly can prevent fat buildup and can make it easier and more comfortable to exert yourself. Staying away from junk foods is the biggest part of this, and limiting your intake of soda and other "crap" drinks. Drink water, fruit juices, gatorade/powerade type drinks. Eat MEALS, that are a variety of foods rather than one dish. Focus mainly on fruits and vegetables of all colors, with grains (bread, mostly) and meats in moderation (in comparison to a half-full plate of veggies and fruit). proper dieting can also increase your general health. It takes a bit more effort than picking up a bag of chips, but it's better for you.
Post Z-POC
After the SHTF, it's important to sustain your physical wellbeing as much as possible. Sustainment is a bit different than improvement. Sustaining your current state consists of working in the areas to your level, and only pushing a little. Not tearing up your muscles, but making sure they don't weaken. That is to say, you shouldn't neglect improving yourself, but the general situation does not always permit the time or space to really work out. In fact, sustainment will be hard enough as is.
While you should attempt to keep up a healthy diet, the situation of ZPOC makes it nigh impossible as food is food and food and water keep you alive.
cas13f |
Latest page update: made by cas13f
, Nov 30 2010, 12:48 AM EST
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Keyword tags:
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| Started By | Thread Subject | Replies | Last Post | ||
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| fixdeluxe1 | Building strength and muscle mass (page: 1 2 3) | 44 | Apr 19 2011, 4:46 AM EDT by fixdeluxe1 | ||
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Thread started: Apr 10 2011, 2:08 AM EDT
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After any Z-day type scenario,your diet will be based on what you can acquire.But before then,strength will be an important part of a survival plan.Whether you are fighting off a raider or building a fortress,you will need the strength to do so.
A simple workout of squats,rowing,bicep curls,tricep and lat pull downs,jump-rope and push-ups/pull ups should do you good.Leg press,calf raises and crunches can be added in time and conditions/equipment permitting. With the weighted exercises,the focus should not be on how many sets/reps you can do(you aren't toning muscle,you are building strength) but on the weight and form.Get the technique correct,and go to failure point. And get into a weekly routine (i.e 1 day lower body,1 day back,1 day upper body,1 day cardio) with a day inbetween if you wish,or a double day rest period. In terms of diet,remember,lots of water(1-2 gallons AT LEAST) an minimize fat content(if you are bodybuilding completely eliminate it) and increase protein.Carbs do not matter. A simple diet of Chicken,Turkey and Fish on alternating days with rice and vegetables spread into 5 small meals will do you magic wonders,along side egg whites and whey shakes.
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| fixdeluxe1 | Basic Fitness Test(démarreurs Sports) | 6 | Dec 12 2010, 7:46 PM EST by fixdeluxe1 | ||
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Thread started: Dec 2 2010, 10:55 PM EST
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This is the standard required of you in all services of the NZ Defense Force.
EFL (Entry Fitness Level) Run 2.4 Kms Curl-Ups Press-Ups Male 12 Minutes 45 15 Female 14 Minutes 35 8 RFL G2 is what you need to achieve to graduate recruit training. Allowances exist for people aged 25 years or over. RFL G2 (Required Fitness Level - Grade 2) Run 2.4 Kms Curl-Ups Press-Ups Male 10 Minutes 30 Seconds 60 28 Female 12 Minutes 20 SecondS 50 14 RFL G1 is the desired fitness level for all serving soldiers and officers. RFL G1 (Required Fitness Level - Grade 1) Run 2.4 Kms Curl-Ups Press-Ups Male 10 Minutes 66 30 Female 11 Minutes 50 Seconds 55 15 THE '100 CLUB' is the fitness level that all New Zealand Army officers and soldiers aspire to reach. THE '100 CLUB' Run 2.4 Kms Curl-Ups Press-Ups Male 8 Minutes 130 55 Female 10 Minutes 5 Seconds 118 36 I reckon this table is pretty universal and reasonable.It's graded and thus recruit platoons are streamlined.I was G1 at All-Arms recruit training/basic. Another good indication of fitness is my own annual program: -Cooper Test(How far you can run in 12 minutes without stopping) -95 Situps -Flexibility(I get my whole hand past my feet)
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