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Rule Number One: Cardio

Discussion in 'Preparedness & Survival' started by Ben Beckerich, Jul 28, 2011.

  1. Ben Beckerich

    Ben Beckerich NW Oregon Bronze Supporter Bronze Supporter

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    whats your routine? where are you, what did it take to get there, and what are your goals yet?
     
  2. Stickjockey

    Stickjockey Corvallis, OR Member 2015 Volunteer

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    I've just been doing more walking. Went from driving to taking the bus (easy in Corvallis with the free bus system) which requires me to walk to the stop. I also will usually walk to my in-laws if we need to go there, or to the store, etc.

    When I first started, I'd feel like someone had a band around my chest and was keeping me from fully inhaling. Now that I've "blown the carbon out," so to speak, I feel much better. Lost about 17 pounds, too.
     
  3. timac

    timac Loading Magazines! Well-Known Member

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    I lift weights 5 days a week, working a different body part each day. I change the weight routine from heavy, low reps one month, to light high reps the next month.

    My cardio is based on sprints of 25, 50 and 100 yards with a weighted pack, for 30 to 45 minutes, 5 days a week. I feel you'll never need to run miles for cover, in a survival situation.

    My goal is, never to lose a step.
     
  4. lowly monk

    lowly monk Beaverton, Oregon. Just a guy. Bronze Supporter

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    I have been practising tai chi chuan for 37 years now, I still get up at 6am everyday to do joint mobility, Muscle stretching and a long form followed up with chi gong. Then a mile walk. In the evening I practise with a young man who is a mma specialist, We put this soft internal system to the hard style. Often ending on the cement. Sometimes a bloody nose or brusied arms. Fun stuff. I also use kettlebells for strengh training. The job I have is Construction and remodeling,Maintenance so that is quite enough sometimes. I want to get back into riding bikes more often and change some not so good habits.
    Thanks bkb for helping us out with this .
     
  5. willseeker

    willseeker N. Portland. Well-Known Member

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    Well, not sure when I started. At 12, renting row boats on a lake, I would take 15 wood oars and curl them 20 to 30 times. Pretty nutty, huh?

    I've been going on and off to fitness clubs for the last 30 years. There's a few facts I've learned over the years. Anaerobic workouts (weights) three times a week, for twenty minutes will raise your metabolism for muscle growth and weight loss. You don't need to become a fitness club junkie.

    For men especially, working the abs is critical for lower back strength (plus you reduce Dunlop Disease) Start with 10 crunches in the morning after your stretch. Or whatever you can do without hurting yourself...listen to your body. I do 600 most everyday...and I'm a 57 year old!

    So quit doing the "fork lift" and start "pushing" away from the table. Always remember, never forget...Nutrition is 95% of getting in shape.

    Be well all. And do what you can...today! SHTF is coming.

    Will
     
  6. skydiver

    skydiver Sandy,OR Well-Known Member

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    Cardio...the most vital, yet most neglected aspect of survival.

    So much easier to just buy a gun with the newest wiz-bang ammo.

    I bought and daily use a quality tread-mill. Costco has them at affordable prices.

    I also do mild weight lifting for toning.

    Maybe I won't ever need a gun, but I certainly will need fitness to extend my life and happiness.
     
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  7. Wallygator

    Wallygator Albany, OR Active Member

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    I try to do kettle bells 4-5 times a week. I walk a mile on each of my 2 breaks at work M-F. I notice a big difference when I don't do the Kettle bells for a week.

    WG
     
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  8. spider

    spider Hillsboro Well-Known Member

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    Get on a track, at each corner of the track set up dumbells first corner, jump rope second corner, elevated push ups 3rd corner and dumbells for squats on the last corner, just do a light job around the track to warm up, then sprint/jog/power walk in between each station until you completed 4 laps, which equals a mile, I burned 40lbs doing this routine 3 days a week. My long distance running has drop below 20 mins for 2 miles and my sprints are way faster now, and I go roll for 9 minutes straight on a jiu jitsu match. I'm still at it tho, trying to get down to 200lbs
     
  9. apf

    apf WA New Member

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    What model did you buy? Any comments on it?

    I need to do more walking (and movement in general), but I'm a desk jockey for 8+ hours a day. Working from home has taken away the only needs I had to get up and walk, and since I'm the only one doing this job for my team that is in the US, I can't be away (unplanned) for too long lest something goes down or blows up. We have a rowing machine that works pretty well that I use every morning, but a good treadmill I can get without breaking the bank would be a plus. Or a recumbent bike might be better, my knee isn't too happy from all the desk time either.

    I have a kettle bell by my desk, which helps some, but there is a lot of damage I'm trying to undo, so the going is just gonna be slow.
     
  10. diehard2013

    diehard2013 nw pa New Member

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    i used to be great on cardio...1 ran a 1.5 mile in 9:32 also used to run 6 mi a day when i was in the navy.
    just on my own.ended up running with a guy who was on the seal team we would run 3 mi swim a 50 yards then run 3 mi back.
    when i was studying/teaching karate we would do 200 jumping jacks sometimes 500 !,run, next we would do pushups, sit ups, dips and jump on and off this big 1.5 ft high box.then sparring etc.

    anyways this was in the 80's and 90's...now ive gained 50-60 lbs cant get rid of it,( i weigh 290) but i dont really look fat just big.
    i get on the scale at the dr.s office and the nurses do a double take and move the scale weights.
    i work out 3x a week lifting weights and apx 15-30 min each time on the treadmill.
    i want to run again.
    but when i start to run it seems like the treadmill is going to break ! and i cant run in the winter here b/c of the snow in northern pa.

    ok im done

    DH2013
     
  11. supergenius

    supergenius 206 Active Member

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    Went on JC 4 months ago at 335 pounds. No excercise for the first 2 months and lost 40 LBS just pushing my fat *** away from the table.

    Last 2 months Ive been walking 2 miles a day at lunch, and riding a bike 5-7 miles everyother day. Still no weights. 62 pounds off in 4 months.

    Once I get down to 260 (Soon) Ill go to the gym and start weight training. I hav 0 problem putting on muscle. I dont smoke which helps alot.


    Losing 62 Lbs will make you feel 10 years younger. I could ride the damn bike all day if I had the time, when I started I wanted to die after 1 lap around green lake (2.5 miles).


    Goal is back down to 240 and in shape. Im amazed how well my body reacted to JUST the diet... And how well my muscles have reacted to the light cardio. Curious to see how the muscle goes once the weights start. I used to be a pretty big boy... I surely dont look like I weigh 270 now. Pretty f in solid for 41 and 6'2" at 270x.

    IMG_20110914_095903.jpg

    Am I printing right side IWB? LOL
     
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  12. dmancornell

    dmancornell Portland, OR New Member

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    I run 2 miles up a hill twice a week. Try to walk to lunch as much as I can but that's not really possible during the NW winter. When I'm at TCGC I walk instead of drive to the 300/600 yard targets, going back to take them down I jog or run.

    By far the biggest change is when I ditched the fast food a few years back. It made the cardio possible to begin with, before that I'd just get stomach cramps after a few minutes.
     
  13. supergenius

    supergenius 206 Active Member

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    Agreed. No soda, WHite bread or processed crap like that... FF, or candy. I eat chicken and turkey mostly and use beef for a "treat" LOL.

    Portioning was perhaps my biggest educational thing. If I make my goal of 90 off in a year Ill be pumped.
     
  14. dmancornell

    dmancornell Portland, OR New Member

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    My health issue is not obesity but the opposite, I was emaciated most of my life due to academic pressure and being dirt broke, no energy = no exercise.

    I still drink a lot of soda, it's an addiction that I haven't really tried to ditch (switched to Coke Zero because Diet Coke tastes awful). I don't cook at all due to incompetence and/or laziness so instead of fast food, I go to healthier fast casual places. Not super healthy but better than the gutter fast food. I only eat twice a day, I watch portion sizes, and I never eat dessert or candy.

    Back when I first started exercising regularly the sudden increase in food and exercise actually messed me up for about 2 months, was eating way too much, gained like 40 pounds almost immediately. LOL.
     
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  15. diehard2013

    diehard2013 nw pa New Member

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    hey supergenius
    we could be brothers its like looking in the mirror !
    but im maybe just a little more studly
    (im 49.5 years old)

    i have lost a lot of blubber not much weight tho.
    but im lifting about 3x more weight.
    i used to work out in my basement then started going to the real gym...
    i went down there about 9 months after starting at the gym and the weight i was
    working on was like nothing.
    i was maxing out on the that setup...then i did about 25 reps no sweat i havent been down there since..

    my friend who is 62 and a nationally ranked competive body builder
    built like an 18 year old tarzan is my mentor, but i cant do his tuna and turkey 24/7 diet
    that and lettuce is it except for 2 weeks after the competition season is over

    the battle goes on...

    DH2013
     
  16. apf

    apf WA New Member

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    Thanks for posting, this alone might help me put the damn fork down sooner than usual.

    The hard part is what to eat. I can probably get by replacing my white toast with wheat toast, or something else maybe, in my usual breakfast routine, and finally got (back) off of soda a while ago, but favoring poultry over beef just sounds like sacrilege to me.
     
  17. 19 Adam

    19 Adam rural Clackamas County, Oregon Active Member

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    Thanks to the Preparedness/Survival forum my wife and I signed up for a gym last August and started to get fit. First we were going two to three days a week and doing light weights, machine weights, and cardio. After some progress we bought each other some sessions with a personal trainer, Steve, who put us on a program of free weights and cardio that is really showing weekly improvement. The good thing is that the trainer is our age, 50, and does some competitive body building so he looks the part and is a good role model. We have talked about getting fit like we were in our 20's and 30's all the way through our 40's and into our 50's but until we got into the gym it wouldn't work for us. At home there are always a long list of things to get done that take priority, then there is food prep, eating, clean-up, and relaxing after the hard day at work. Excuses, excuses, excuses.

    We now enjoy going to the gym five days a week and spend the first hour with the weights and the second hour doing cardio. Friends who have not seen us in awhile comment on how good we both look. We both still have a ways to go but it is a lifetime commitment for us and I really enjoy the muscle mass increases that I am making in my upper body. The tire is very very slow to deflate but it's half the size it was when we started.

    It may not work for everyone but thanks to the gym: we took up snow shoeing, doing day hikes with our day packs (b.o.b.'s) and are now scuba diving again. Sure buying new toys and ammo in the classifieds is fun but all the guns in the world will not save you if you have a heart attack running for them, plus you will never be able to bug out if you only walk from the fridge to the TV!
     
  18. Burt Gummer

    Burt Gummer Portland Completely Out of Ammo

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    Thanks to the recommendation of a poster here I saw the movie 'Fat, Sick, and Nearly Dead' about a guy that decided to go to radical measures via dieting/fasting to his weight loss. (Juicing)

    The other inspirational thing was what Charles Barkley was doing, however I don't work well with others so I decided not to join any program.

    It is so easy as the years go by to pile on weight and the older you are the harder it is stop the progressive weight gain let alone reverse it. My weight gain over the last decade was affecting my health. BP was 143/93, 266, had about 50 lbs to lose.

    My goal is to lose all the extra weight I've put on over ten years in six months which I think is pretty aggressive, but if I 'dabble at it' I know I'll fail.

    I've lost about 20 lbs this year so far and about .4/lb per day average now. When I hit 240 I'll start weights as well as my 30-min daily treadmill. I have ate more vegetables and fruits this year already than the previous five.

    I am surrounded by people that offer no support whatsoever. People at work start the day with 5-6 cups of coffee, eat garbage and wash it down at 5pm with buckets of beer. A couple of friends of mine know I have nothing but 'rabbit food' at the house now so they bring their own greasy chicken, fries, and chips. One even brought his own giant salt canister. LOL. He thinks 'sea salt' is healthy :(

    Strangely, I realize that I actually like a lot of veggies and healthy food and don't crave the greasy slop I used to it or how it made me feel afterward. So, hopefully, this is a lifestyle permanent change for me and not just a diet fad.

    Time will tell how it turns out. Great to read the encouraging stories here.
     
  19. Burt Gummer

    Burt Gummer Portland Completely Out of Ammo

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    Since I am new to vegetables and doing my own 'cooking' I didn't get the memo about cleaning fruits and veggies before eating them. My ignorance was rewarded with four days on a toilet.
     
  20. Ben Beckerich

    Ben Beckerich NW Oregon Bronze Supporter Bronze Supporter

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    Nothin' like a little Hep A to drive the point home.