These Survival Exercises Will Save Your Life (LEARN THEM NOW!) | Fit For Survival

Learn These Fitness Survival Skills (They May Just Save Your Life)

FIT FOR SURVIVAL

Maybe it's a fire, maybe it's an angry mob, or maybe you're in a frantic search for a loved one. Whatever it is, in an intense situation you're going to need physical survival skills. And the exercises for these five survival scenarios may just help to save your life.

1: The Chase

Exercises Needed For The Chase:

LISS - Low Intensity Steady State (Treadmill, Walking Outside)

Low Intensity Steady State is an excellent way to help increase your body's efficiency for cardiovascular endurance and VO2 MAX (maximal oxygen consumption). Aim for a “zone 1” in order to help build your base and force certain physiological changes, such as increased capillarization and enhanced mitochondrial density; the biochemical processes of respiration and energy production.

Low intensity steady state should remain easy, and a brisk 45 minute walk or bike ride are great examples. Try incorporating this training anywhere from 2 - 3 days a week or more, depending on your schedule.

HIIT - High Intensity Interval Training (Jump Rope, Sprinting)

Introduce High Intensity Interval Training to promote maximal oxygen consumption, which is “zone 4”. This will train the body to be able to push to the limit and accelerate your fitness levels very quickly. Make sure to do a proper warm-up beforehand to avoid injury, and introduce a cool-down to help flush out lactic acid build up at the end. Intervals will typically last anywhere from 30 seconds to 2 minutes, with short active rest in between. Incorporate this training 2 - 3 days a week and try not to exceed 20 minutes per workout as it can take a toll on your body and its systems.

2: The Climb

Exercises needed for The Climb:

Band Assisted Pull-Ups

To do a proper pull up, you’ll want to practice an actual pull up. That can be tough if you’re not strong enough to do one yet. Thankfully there is the band assisted pull-ups. This will lesson the difficulty by alleviating your bodyweight on your muscles from a band. Focus on scapular depression, elbows placed down and back, tense core, and flexion in your elbows - all the muscles working in unison to pull your body up. Start with a higher resistance band and slowly work and build strength until you decrease the resistance and assistance, finally reaching a pull-up with your own bodyweight.

3: The Push

Exercises needed for The Push:

Standard Push-Ups

This is either your progression from a knee push-up, or you already have the strength to do a push-up, either way - the push-up is an excellent tool to build strength, endurance and confidence. Keep your body straight by tensing your core, your shoulders locked back, and your elbows tighter to your body. This will ensure you’re hitting all the right muscles, and creating less stress on the joints.

4: The Jump

Exercises needed for The Jump:

Squats

An essential movement for most things in your life, and one especially to learn if you want to jump high. Squats will activate and develop your glutes, quads, hamstrings, and core - muscles needed to attain a higher and farther jump. Place your feet in a somewhat wide stance with toes pointed to a comfortable position. Push your hips back and squat down below parallel. Keep your back straight, feet flat on the ground and knees following your toes.

5: The Swim

Exercises needed for The Swim:

Swimming

To get better at something, you have to do that particular thing. This is called “training specificity”. To get better and more confident at swimming, you’re going to have to swim. Find a local pool, lake or river and swim anywhere from 10 - 30 minutes a day and slowly increase your time in the water. Try to incorporate different styles of swimming, like: free style, backstroke, breaststroke, and butterfly. Swimming is an excellent full body, low impact cardio that will only benefit you.