Fit to survive!

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Robert Hairless wrote:
Does anyone else find it amusing to see men who might be in the thirty- to forty-year old age range advising an eighty-year-old grandmother on the need for her to become physically fit?

It's no more amusing than advising her to become proficient with her choice of small arms. Then again, I thought we had a choice in the U.S.A. Advising and demanding are two different things, and I am not demanding that anyone be proficient when it comes to fitness or combat skills. I do know, however, that both types of proficiencies are statistically proven to help survive a combat scenario.

Let's be honest: by age 80, if you've neither taken efforts to improve your fitness nor learn anything about firearms, chances are your achievements past that point with either will be, at best, marginal.

But if a "fitness regime" consists of the older lady doing some light stretches and carrying 3 pound weights in either hand for 30 minutes, a couple of times a week, I won't be the one to tell her to stop. Likewise, if all she can manage is a break-open .22 revolver, and she can barely hit anything with it, I won't be the one to tell her not to keep it by the bedstand.

BullfrogKen wrote:
But yes, Robert, I do tend to notice that those who maintain the condition of our physical health strongly influences the outcome of an encounter are often young and relatively fit themselves. In a like comparison, a large amount of gun owners feel that simply having a gun with them is enough to win the fight when they are offered violence. And thankfully for millions of Americans each year, it usually is.


What most influences the outcome of an encounter is mindset. We'll all age. The criminal population doesn't.

Of course mindset is key, but there are plenty of threads about that. Likewise there are plenty of threads about how, why, and where to point and shoot to stop a threat. But past that, I'm going to take any edge I can, within reason. Within reason meaning that I am not going to give up an inordinate amount of time, money, or freedom to avoid potential danger. Happily, I have personally found that it is fairly easy and enjoyable to increase my fitness levels, and thus that it falls well within my definition of "reasonable."

Here is what I am saying:
Improving your fitness proficiencies will likely improve your combat proficiencies (E&E, firearm skills, and hand-to-hand), no matter what level of fitness or combat proficiency you currently have. There is a reason that there are police and military fitness standards. There is a reason we practice things, no?

Here is what I am not saying:
That fitness is the end-all-be-all of combat.
That fitness is more important, in combat, than mindset or firearm proficiency.
That all people of all ages should have equal fitness proficiency (or for that matter, combat proficiency).
That anyone who does not choose the same path as me is wrong.

Thanks for the replies everyone.
 
By the way, as a brief addendum with thanks to Robert and Ken, I should mention that fitness does not make you invincible.

Some people who walk around with a gun think it makes them invincible, as evinced by certain news stories and anecdotes. It's party line at THR that this is a dangerous mindset.

What I don't want anyone to take away from this thread is that fitness should be a substitute for caution. Like the firearm, it's a useful addition to your toolbox and not a panacea.

Personally, the more I take care of myself the more my self-worth increases and the more cautious I am. I do not want anyone to think that I'm touting increased fitness as invincibility. When it comes to an unpredictable and volatile combat situation it's an edge, that's all.
 
I want to remind everyone that "excellent physical fitness" is a great goal but it is also a great goal to achieve fitness that is an improvement for you. If you work within your limits to be as fit as possible, you should be proud.

Conwict wrote this on the second page near the top. I think that it should be reread, since it seems to be getting lost in the shuffle of the excitement of talking about exercise and the recommendations and links and such.

Also, Conwict, if you have any creds or resume regarding fitness training, you may want to post them here so people know who you are and where you're coming from with all this.
 
I just pick these up and man they WORK!!!

The Perfect Pushup:
newunit.jpg


I highly recommend them. It works everything in the upper body.
 
Count Glockula, thanks for the post.

Actually I don't have much of a resume when it comes to fitness. I'm 21 and have been on a serious fitness regime for about three years or slightly less. I haven't been licensed as a PT, but I do plan on doing so at some point and working as a fitness consultant.

What I've found is that a lot of Personal Training certification gigs are for-profit only. In other words, they may offer some liability protection in a potential lawsuit, but mostly you're paying to take an online test and get some letters by your name.

Not to disparage PTs: a lot of them are great, and some cert programs are very extensive and do build skills. That's the kind I plan on getting, but I don't have the temporal or financial resources to start that kind of business right now.

At any rate, I'm just a "teacher" personality and love to share what I've learned. I also tend to be able to catalog things mentally pretty well and spout 'em back out, if I'm so inclined. But if you look at the sites I mentioned, most of what I am saying is presented as basic truth. I'm not making any leaps in what I'm saying here, and I certainly can't take credit for inventing it.

The stuff about goals, improving your fitness levels, and figuring out what works for you is the way I approach everything in life. I'm all about figuring out what works for me. So to me a lot of this is common sense, too. If something isn't possible for you, don't fret. Figure out what is possible. You know?

Basically I thought we needed a dialogue about fitness: how to get it, how it relates to survival, combat, and preparedness, and so on.

As for my own experience, I started at 150lb. I'm a hair over 6', so that is skinny. Within about 15 months I had hit 210, which was basically my goal, but was chubbier around the middle than I liked. In about another 2.5 months I made my way down to 185, which was lean but too thin for my taste. So I've delicately made my way back up to 200ish, lean, and I am happy with that. I'm happy with the change. I think it's positively affected most sectors of my life, especially determination and confidence.

Thanks
Conwict
 
Two words: resistance training.

They make these little velcro-attaching arm bands and leg bands for exercise. I've seen them in 5lb, 10lb, 20lb, and 50lb weight sets - or there about. I'm guessing you're supposed to wear them during your work outs for resistance training, but a pair of the 10lb ones (or whatever) on your ankles and wrists at all times, under your clothes, seems to me like a great way to build up a large amount of resistance strength, and to increase your cardovascular work out (if you've got to move about a lot throughout the day). I've been meaning to do that for a while now...

Me, I'm 160lb or so and 6'2". I'm skinny, look fairly fit (people assume skinny = exercise in this country - I'm built like a runner), and not all that bad looking. :p But I'm really, really out of shape, in part due to my excessive use of computers and in part due to the long winters up here (ie, they're cold and inhospitable to life). I also smoke and don't get any exercise, and at times my diet is horrible (ie not enough food punctuated by periods of gorging myself on junk/unhealthy food, simply not eating enough regularly, or overeating in general).
 
I wouldn't expect someone not interested in fitness to be interested in this thread anymore than someone living in NYC has much interest in the myriad of CCW threads that don't apply to them. "Rules" and "standards" being forced on others?:rolleyes:
 
strambo, I agree. For some people (wasting syndrome, extreme infirmity, arthritis) any improvement of fitness is out of the question.

For some people, a .45 is out of the question.

For some people, a CCW is out of the question - history of mental illness, live in NYC, D.C., and so on.

There is no "one solution" to anything in life...this goes for Strategies & Tactics, health, fitness, firearms, relationships, and just about anything I can think of.

This issue reminds me of a sci fi short story I read, which I think was by Robert Heinlein. In the fictional society, everyone was equal. This was achieved by "handicapping" the smarter, stronger, or faster folks. If you were smart, you would be fed medication to keep you from thinking. If you were strong, you'd be starved and atrophy. If you were fast, you'd be weighed down. And so on.

Now, one of the strong-suits of this site is that it is accepting and even tailored toward a diverse population. Machismo and elitism are not good things. But on the other hand, not everyone will be included in every discussion, period. Though I do think people in general could benefit from some sort of combat-specific fitness, to whatever degree possible. Let's not poo-poo a thread just because it doesn't apply to every single person who may happen to read the site. For that matter, lots of 80 year old grandmas don't get online; those that do are probably the exception to the rule.
 
Muscles You Never Knew You Had

I recently discovered a regimen that's guaranteed to work mystery muscle groups.

Change jobs. Make sure that this requires that you change states. Do your own moving. Don't do it all in one load, as this reduces the "reps" needed for fitness.

Load 3/4 of everything you own into a 26-foot truck and drive cross country for a minimum of two days. Make sure when you unload that the crew of friends who helped you load it are not available to take stuff off the truck.

Wait four months. Load the other 3/4 of everything you own into another 26-foot truck and drive cross country again. This time make sure your spouse is following you in another vehicle with a few cats. Three is a good number. This time, extend the cross-country journey by at least a day, so that you'll be in a frantic hurry to unload.

Arrange it so that you have little or no assistance offloading the stuff. Spend a couple of days on it. Enhance the regimen by lifting from odd angles. Do not lift with your legs. Pay no attention to the sharp pains emanating from your back. No pain, no gain.

If you find your self getting soft, do this routine again.

You may never actually get fit, but at least you'll hurt like the dickens.
 
ArfinGreebly said:

Do your own moving. Don't do it all in one load, as this reduces the "reps" needed for fitness.

Load 3/4 of everything you own into a 26-foot truck...

+1, couldn't agree more. Heh. I moved 5 times in a 2 year period, hauling around not only my own stuff, but the accumulated pack-rat debris of 2 people over 30 years. Every time, I was in better shape afterwards, albeit mentally and physically exhausted.

I hate moving. Did I mention that? It's a workout, though... if you can avoid getting an ulcer, or a herniated disc.
 
for jrk1089

"Speaking of spine, how would a person who has had steel rod surgery bring the muscles surrounding the spine back to some decent shape?"

jrk--I have 2 Harrington rods, the result of a broken back I suffered in a car accident more than 20 years ago. I have partial and permanent nerve damage and muscle atrophy of the right leg.

I have a good stretching routine to help my back muscles stay as loose as possible. I lift weights, ride a bike, do crunches and pushups every day to keep my abs and torso in good shape (strong abs take pressure off the back because they hold you upright better)...in other words, I don't limit myself other than what my body simply cannot do. Yes, I still have stiffness in my back after a hard workout or after a day of hard physical labor. But that's what Advil is for. :) I started taking Krav Maga a few weeks ago, and after telling my instructor about my back rods, we agreed that we'd limit any kind of physical sparring that would potentially hurt my back, but that anything else was fair game.

So to answer your question, (and please, take what I say simply as MY experience and not necessarily advice as to what YOU should do. Always ask your doc what he/she thinks you can handle), what helps my back stay strong is stretching and keeping physically fit.
 
Fitness is a good thing. My goal for the year is to lose weight and become more fit. I won't be getting fanatic about it.

If nothing else, it allows you to run away from a fight with a better chance of the BG not catching you.
 
Actually, if you are aiming for fitness (both mental and physical), I would suggest you take up dancing.

No, not "get your groove on" or "disco fever", but some type of ballroom dancing. You'll be surprised how much concentration (especially those who are rythmically challenged) and physical effort is required.

If you're not in shape, try the slower variations of a waltz (there are very fast waltzes, too) and some rhumba or the like.

If you want an extreme exertion, get into tango or swing...

Plus, those of you without significant others may actually find people to spend time with.

Also, it's good to broaden your horizons.

Edit:

And for those of us who do have a wife/girlfriend- think of the brownie points you can score towards acceptance of your next guns!
 
I was thinking about this thread a few days back when I was helping my family care for granddad. He's in his 70's, fighting cancer, and the treatment has him down 20 pounds. He can only eat through a tube due to radiation burns in his neck from the treatment.

Just taking a drink of water is an unknown for him now. He has to use the tube more often than not. Ordinary life is now an ordeal for granddad.

After one tube feeding, granddad gets up from his chair, shuffles over to a door where he keeps one of those elastic portable gyms, and proceeds to do some repetitions on it.

Here you and I are wondering when we have the time to work out, worrying about our work schedules, or this excuse or that excuse, and granddad gets up from a tube feeding, ignores the pain from his radiation burns, goes over to his portable gym, and weak as he is, does what exercises he can.

However you define fitness, it doesn't take fancy equipment. It doesn't take lots of time. It just takes mettle. Granddad showed me.
 
I found myself getting seriously overweight and took the drastic solution of ditching the car completely. I've been car free for a year. Still overweight, but my BP heart rate and so on are back to normal and I've got some very strong legs. Biking through an Anchorage winter is no small thing. But it works better for me as exercise than jogging because it puts far less stress on my knees. I also do quite a bit of walking, and plan on doing some long hikes into the Chugach this summer.

My goal is to work on core fitness, which in my book includes general cardio health, good lungs and above all strong legs and back muscles. The secondary and tertiary muscles such as arm and chest are where most people seem to spend most of their time, but they matter a lot less for either fitness or health.

Actually, if you are aiming for fitness (both mental and physical), I would suggest you take up dancing.

For the sake of world peace and general sanity, I decline.
 
I should add, if you want a simple way to get fit start riding a bike to the rifle range, or replace the 4 wheeler with a mountain bike on your next hunt.
 
Charles Staley wrote a book called The Science of Martial Arts Training. I highly recommend this book to anyone who thinks tactically and trains to be ready for anything. His advise is mirrored here: Trick your body. Fool your mechanical parts into thinking you're going to do one thing, and then change it. Routine will get you to a plateau very fast, and there will be no progress until you CHANGE EVERYTHING about your workout. In my case, the summer approaches, and then I'll lose twenty pounds again, that I haven't got to lose. The sandbox is murder on the body, no matter how you train.
Best,
Steve
 
"Beginner:
100m-400m run"

Is this farther than halfway down a city block? If it is is there a 'Before Beginner' class? 52 and sedentary will catch up with ya!
 
I second "The Science of Martial Arts Training" by Staley. It is a great book...and don't let the title fool you, I could have cared less about martial arts (and still don't) when I got the book. It is about how to plan and implement a functional fitness program. It is probably more info than the average user needs, but I guess you can't have too much knowledge.


Other good books: "Power to the People" by Pavel Tsatsouline on how to get strong without bulk, complicated routines, expensive equipment or lots of time.

"Strength Training Anatomy" Great illustrations of the muscles involved in any particular exercise.

"Beyond Bodybuilding" by Pavel Tsatsouline. Tons of different routines geared towards size and strength. Also has a section on bodyweight training.
 
A scenario...

Walking through the woods, a companion and I startle a bear. It decides that it wishes to rip our faces off.

I'm old, fat, and have bad knees.

My companion is a marathon runner who competes in mixed martial arts.

Plan: Shoot the fellow, and kinda run.
 
This is kinda off topic, but I figure I'll ask anyway- I don't have a lot of time to exerscise, so I just do them whenever I get a break. I try to do 3 sets of push-ups 3 times a week, for whatever reason I can't get past 40 per set. any tips on how to get out of my rut? thanks
On topic I think being fit if possible is the best way to protect yourself. It's nice to be able to retreat:)
 
Rodbow,

The recommendation of 100-400 meters is both for conditioning benefits and specificity. The reason I advised running farther for newer people is simply because a middle distance run is less intense than a short sprint. It may seem counterintuitive but you should start out with a few "sets" of 100-400 meter runs, like 6 100m runs, or 3 400 meter runs, and then eventually split those up into say 12 50m sprints, and eventually something like 15 20m sprints. The body has to be in better condition to run a short distance at high performance than a medium distance at medium performance.

steveracer and strambo, Staley is an AWESOME source of info. Down to earth, smart, and not afraid to recommend unusual protocols if they work. If you like his stuff, check out these two articles:

http://www.t-nation.com/readTopic.do?id=1034530 - Hammer Down "Strength"

http://www.t-nation.com/findArticle.do?article=06-085-training - Hammer down "Endurance"

Of the two, "endurance" is more important, especially for people who want bang for their buck and firearm/real life combat scenario type fitness. Again, the two go together like bread and butter, so you can't go wrong. Those programs work awesome in and of themselves, but if you don't wanna adopt them 100% then feel free to glean ideas from them; there are plenty.

Wayne, you're right. Fitness is a spectrum, and everyone should struggle to advance their own standing on their own specific, unique continuum.

bogie, good thinking. Mindset is key!
 
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