The days are passing quickly and the end of the year, and possibly the world, is near. You may have already made some preparations. However, some people neglect one of the most important preparations, which is to get the body into shape. In order to increase your chances of survival, you need to be as physically fit as possible. Here are exercises you should do to strengthen yourself for any apocalyptic event. All exercises should be done for six days in a row followed by a one-day break – this allows the muscles to repair and rejuvenate. Remember to stretch after exercising to maintain good flexibility.
Strengthening Your Arms
Prepare for the worst-case scenario. You may have to carry a lot more weight than you are used to – this is especially true if you assist the wounded and move them from harm’s way. Pushups are one of the best exercises for the arms, shoulders and back. Do as many as you can, in sets of three each day. Try to work up gradually to at least 100 pushups.
Train with barbells and dumbbells to build up your muscle volume. If you do not own this equipment, use milk jugs filled with sand.
Strengthening the Legs
Squats are a fast way to strengthen the legs and the buttocks. Stand with your legs shoulder-width apart. Keeping your back straight, slowly bend your knees until you assume a squatting position. Slowly rise up again. Repeat this as many times as you can for two sets per day.
Strengthening the Core
Lie on your back and place your hands behind your head. Bend your knees up. Gently lift your shoulders from the floor and touch your right elbow to your left knee. Next, touch your left elbow to your right knee while straightening the other leg. Pretend your feet are pushing the pedals on a bicycle. Continue this, rotating from knee to knee as long as you can. Remember to keep your abdominal muscles tightened during the exercise.
You need to prepare yourself for running, which requires good cardiovascular fitness. Jumping rope, jogging and dance are forms of cardio exercise that require little training but achieve good results. Start out slowly, doing only 10 minutes of cardio training per day for the first week. Increase the time by five minutes each consecutive week. You should work your way up to at least 30 minutes of cardio.
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