A) Cardio Benefits
There are many health benefits of cardiovascular exercise for both your current normal life and your life in post-apocalyptic times.
These include:
- reduced risk of heart disease
- reduces resting heart rate
- normalizes your blood pressure
- improves your ability to perform daily tasks and activities
- improves athletic performance
- improves overall self-esteem and confidence
- being able to outrun a zombie significantly increases your chances of surviving
Without doubt, you’ll need to be able to run long, hard and fast when caught in a zombie attack. So having excellent cardiovascular capacity and performance is essential. There are many training tips that are proven to improve your cardio, and to help keep you alive, I’m going to share them with you here.
B) Heart Rate
At the core of any cardio training program is your heart. It circulates the oxygen your body needs for high intensity exercise by pumping the blood through your body. Understanding your heart rate is essential for a more efficient training program.
Your heart rate (HR) will be lower when at rest than when active. Its important to measure both your resting and active heart rates to understand how hard your body is working.
HR(rest):
Your resting heart rate, HR(rest), represents how hard your heart has to work in order to supply your body with the oxygen it needs to keep your body alive while at rest (e.g. sleeping or sitting). To measure your HR(rest) simply measure your pulse when you wake in the morning. Easy places to measure your pulse can be found on your wrist and neck.
For example, Morgan measured her resting heart rate one morning to be 65 bpm (bpm = beats per minute).
HR(warm up):
A basic rule of thumb (especially for those who hate calculators and lots of math) to estimate what your heart rate should be during your warm up prior to your cardio exercise is to simply add 50 to your HR(rest).
HR(warm up) = HR(rest) + 50
Continuing Morgan’s example:
HR(warm up) = 65 bpm + 50 =115 bpm
Morgan would measure her pulse and ensure its reached approximately 115 bpm during her warm up. She should maintain this for a couple minutes before starting an intense cardio workout.
HR(max):
Your heart rate while active will be higher than at rest because it has to pump harder to meet the increased oxygen demand on your body. The harder your body works, the more oxygen it needs, the higher the heart rate, typically the faster you’re going to be moving.
There are a few more factors involved in measuring your heart rate maximum range, HR(max). This will depend on your age, fitness level and activity level. Find your age and how hard you want to push yourself during the workout on the table below. Now we can use the following calculation to determine your HR(max).
HR(max) = (220 - age) x percent
For example, Morgan is 30 years old and wants to push herself to 80% of her maximum cardio ability for her workout:
HR(max) = (220 - 30) x 0.80 = 152 bpm
During your workout be sure to measure your pulse at regular intervals. In Morgan’s case, it would be ideal to for her to maintain a training heart rate of 152 bpm to obtain excellent results like improved health and athletic performance. A range of 10 bpm higher or lower (e.g. 142-162 bpm) would be fine.
While these calculations are done for 80% max effort, as a personal trainer I would never push someone harder than 90% max to be safe. Remember over time as your fitness improves you’ll be able to work harder. Be patient and work hard. Results come in time. Knowing your target heart rate and using this to push yourself harder and more efficiently during your cardio workouts is the first training tip to master, after getting up off the couch of course!
Now that we have your target heart rate lets discuss the different types of cardio exercises that can be best applied for surviving the zombie apocalypse.
***Its always important to consult your doctor before beginning any new training program to ensure you are healthy enough to meet the program demands safely. Be sure your doctor approves your heart is strong enough for intense cardio workouts.
Table 1: Heart Rate Chart (recommended heart rates per age)
Age
|
% HR Max
|
HR (bpm)
|
20
|
55
|
110
|
60
|
120
|
|
70
|
140
|
|
80
|
160
|
|
90
|
180
|
|
30
|
55
|
105
|
60
|
114
|
|
70
|
133
|
|
80
|
152
|
|
90
|
171
|
|
40
|
55
|
99
|
60
|
108
|
|
70
|
126
|
|
80
|
144
|
|
90
|
162
|
|
50
|
55
|
94
|
60
|
102
|
|
70
|
119
|
|
80
|
136
|
|
90
|
153
|
|
60
|
55
|
88
|
60
|
96
|
|
70
|
112
|
|
80
|
128
|
|
90
|
144
|
Source: Foundations of Personal Professional Training. 2008. Can-Fit-Pro.
C) I highly recommend the following types of cardio workouts for surviving a zombie apocalypse:
- Running - Fairly obvious I expect, but the more you hit the treadmill or the trail, the better able you’ll be to outrun those zombies. From what I’ve seen on some movies you might want to build up to running at least a half-marathon to know what you are capable of when push comes to shove.
- Cycling - Another excellent cardio workout, it also gives you a speed advantage over the living dead, especially in a post-apocalyptic world where fuel is limited and noise a dead give-away. Take a spin class or get outside for some mountain biking.
- Swimming - I have yet to see a single zombie that could efficiently swim. While zombie culture has yet to clarify if zombies can drown or not, its widely accepted that zombies have not developed gills. I expect they’ll have a time limited ‘Jason Voorhees’ type slow stagger across the bottom of the pond. So if you can swim across a lake or river to escape you’ll have a distinct survival advantage.
- Canoeing/Kayaking/Rowing - These cardio workouts again play up the water advantage we have over the zombies, as well as an excellent form of transportation in a fuel restricted world. Canoeing along water and portaging over land, while reminiscent of the pioneer days in Canada, may become practical once more. Or sea kayaking up the coast to reach a safer destination may be a best option for some. If you don’t have access to a boat try your gyms rowing machine for a great workout.
- Climbing (both stairs and rock) - i) Stair-climbing is an ideal cardio workout for zombie attacks. You’ll probably find yourselves running upstairs and hills like never before, so get on that stair-master or run up the full 30 flights of the stairs in your condo and you’ll be better off for it. ii) Rock-climbing can also be extremely valuable in real-life escape situations. The living have a distinct tactile and nimble advantage over the dead, so head to your local wall climbing gym to hone your skills.
- Hiking - Another excellent form of exercise that gets you out of the gym and into the real world. Setting a brisk pace over difficult terrain will whip your heart and body into top shape, and prepare you for the worst case scenario of being chased by zombies in the wilderness. Developing orientation skills with a map and compass would be an added bonus. Try geo-caching for some fun.
- Cross-Country Skiing/Snowshoeing - For those of us living in the northern climates we all know how challenging a good cross-country ski trail can be. This great cardio workout provides a simple yet excellent speed advantage over zombies. If you participate in biathlon (nordic skiing combined with target shooting) you’ll be even more prepared. Its been argued that zombies may slow down or even enter into a state of torpor over the cold winter months, so becoming a winter sport enthusiast might just save your life.
D) Personal Trainer approved cardio workouts for fun, fitness and survival:
Cardio Workout #1 - Zombie Treadmill
Start running on the treadmill. Start with a warm-up for 2 min at a lower level (2-3), then run at higher level (5-7) for 20-30 min. During the run begin to scan your peripheral vision for zombies or other threats. Add in punch combinations (e.g. jabs, cross, hooks, elbows, just like your boxing) to defend yourself from zombie attacks while you’re running for your life. After running for 30 min, cool down at a lower level again for 2 min. Don’t forget to stretch your tired limbs!
To intensify the experience develop a playlist for your ipod using some of your favourite movie soundtracks. Upbeat music with dramatic crescendos and beats help you keep going. My personal favourite at the moment is The Walking Dead Soundtrack.
Advanced zombie treadmill techniques:
- Add steeper incline levels.
- Set a faster pace for an interval workout with sprints.
- Carry a heavy knapsack during the run filled with supplies.
- Hold 1-3 lbs dumb bells while you run for added resistance.
Cardio Workout #2 - Local Park Obstacle Course Workout
You can easily set up a home made obstacle course in your backyard or local park by taking advantage of already existing objects/features (e.g. picnic tables, park benches, trees, hills, trails).
Start by running short, quick laps around nature trails and walkways. Take advantage of any hills, if available, by doing a few hill sprints between laps. Picnic tables are great for crawling under and using for step-ups and box jumps. Calisthenics (such as burpees, mountain climbers, spiderman crawls, jumping jacks, ski jacks) can be done in any open space and provide effective cardio bursts. Climb trees then sprint hard between them as if you were using them to escape your enemies.
In addition, If you have some hula hoops, rope, pylons and cones, any number of drills can be set up to test your endurance all while having fun in the park.
Cardio Workout #3 - Fit Family Getaway
Make your next family getaway a fit and fun survival weekend:
- The Great Lakes region offers wonderful opportunities for canoeing and portaging. Hone your fishing skills on the water, and enjoy a brisk hike in the countryside while there. This will keep your family in great shape and hone some basic survival skills all while encouraging family bonding and active living.
- Sea kayaking along the Atlantic or Pacific coastlines might be the perfect alternative if you live on the coast. Single or tandem kayaks can be outfitted with gear and you will get a terrific workout cruising along the scenic coastlines while keeping safely away from any zombie predators.
*******
Morgan’s Story - “Running for Her Life”
Chapter 2. Cardio
Stepping out into the hallway for the first time in over a week, she was greeted with an overpowering stench of death and decay. She looked to her left, and at the far end of the hallway saw a zombie gnawing greedily at a body on the floor. It looked up at her and Morgan immediately took off running to her right, down the opposite end of hallway. Her pulse was racing from the sudden outburst but she knew she couldn’t stop. The zombie was not far behind her and each second counted down the time left between life and death if she stopped. Steadying herself with a deep breath, she pressed onwards. Running down the long hallway of her apartment building she reached the end of the corridor, and with the elevators (and the automated garage doors) obviously out of order she pulled open the door to the staircase and prepped herself for the steep ten flight dash down the stairwell. She’d have to do this the old fashioned way.
Down she ran. Step after step, taking two at a time. Practically leaping down the stairs. She flew down the staircase like never before. Her feet were barely touching the steps as she descended, so she knew the banging and pounding sounds that emanated from within her apartment building could only be coming from the undead trapped within its walls. The thought was quite unsettling to say the least, and only served to fuel her descent down the remaining seven flights. Fear was a powerful motivator.
Gripping her hand along the railing she tightly rounded each corner of the staircase. Halfway down, while turning the fifth corner she finally came face to face with the inevitable, one of the undead, slumped in the corner of the stairwell, had caught glimpse of Morgan’s flight down the stairs. Stiffly, but pointedly, the zombie directed its attention towards her. She was still ten feet above the threat but to her horror realized she was running full flight into the zombies outstretched arms. Considering her momentum might be her best weapon at this point, Morgan ran full force towards the zombie, and grabbing the rail just in front of the beast, used momentum to swing her legs up and kick the zombie in the head with her boot, knocking it to the floor with a loud thud while she propelled herself over the undead corpse several steps down the stairs. She did not slow down to check behind her to see if the zombie was still chasing her. She couldn’t hear any further noise from him, it, whatever that thing was. She simply hoped for the best. Just three more flights to go.
Continuing her run down the seemingly endless steps, she felt the beginning of a slight throb in her lower right side. Glancing down to make sure the zombie she had kicked a few flights back hadn’t tore into her abdomen, she was relieved to see no blood on her clothes. But the pain was still there despite the lack of flesh wound. Oh no, not a stitch! Not now.
Occasionally whenever she jogged the trails in the nature park during the summer she sometimes worked up a stitch in her side. She thought it was just her being out of shape, but after chatting with another jogger on the path one day she learned it was more about proper breath control. Recalling that conversation, Morgan calmed herself with a few deep breaths. In through her nose, down into the pit of her stomach and diaphragm, and then slowly and controlled out through her mouth, trying to empty herself completely before taking another controlled breath. She started running down the steps again maintaining this proper breathing technique and soon quelled her stitch as she finally reached the bottom of the staircase.
Quieting her steps into tip toes now, she peeked through the window of the doorway to assess the situation awaiting her in the lobby. There was an open concept lobby with a space of 20 ft x 40 ft she had to cross in order to reach the controlled access porch and then out into the street. God only knew what lay past those doors. But first she had to get across the lobby and through the porch before she could hope to reach the outside world.
Scanning the space before her: the concierge desk looked abandoned, no big surprise there, it was most of the time anyway, and the set of couches across from the front desk had someone or something slumped across its cushions. Whether the person was dead or alive she could only guess from this angle.
Gingerly she opened the door and left the narrow stairwell into the open lobby. She treaded slowly yet swiftly making a beeline for the porch door. She only made it ten steps across the lobby when the weight of the security door made a loud clattering sound as it slammed shut behind her. She always hated those heavy doors (they were so hard to open whenever she was carrying her grocery bags). But now they served an even greater inconvenience. The slam of the closing door stirred the zombie that had collapsed on the couch, and like a wildcat awakened from its slumber it focussed its attention in the direction of the noise, betraying her presence. Damn it!
She knew she wasn’t close enough to the porch door to outrun the zombie, but she was only a few feet away from the concierge desk, so she made a break for that instead, betting her life on the chance that she could find some sort of makeshift weapon on the desk to use against the predator. Taking a few running steps, she vaulted herself over the top of the desk and quickly scanned the shelves. The zombie was just steps away from her now and on impulse she grabbed the pen attached to the visitor sign in sheet, and when suddenly the stench of the undead beast filled her nostrils she lashed out with the pen and stabbed it directly in the eye. The corpse stiffened and fell to the floor. Some kind of blackened blood-like ooze flowed from his skull out through the eye socket where the pen had sunk in. Looking down at the finally dead body at her feet, she realized she knew her lifeless attacker. It was Scott Paterson from just down the hall. She never did like him much actually. He never wiped down the stationary bikes in the gym after he used them. Sweaty dirtbag.
Morgan kicked him once to be sure he was really dead before hauling out the pen from his face, wiping his gore onto his stained white t-shirt and tucking it into the front pocket of her own shirt. She didn’t know if she might need to use it again. On a whim she pulled open the desk drawers before her, conveniently found a flashlight and letter opener the concierge must have once used, and pocketed them too. They might come in handy later. She then made a quick dash for the porch and the outside world, to see what was left of her hometown.
The bright sunlight stung her eyes, and she had to take a moment to let her pupils readjust to the light, but it did feel good to have the sun shine on her skin again after hiding in her dark apartment for so long. And for once, the air was fresh just beyond the porch doors of the building where all the smokers used to hover for their nicotine fixes. It was nice to have them gone, but then she immediately felt guilty realizing they were all probably zombies now.
Pushing that thought out of her mind she now set her sights on a new goal. She still had several kilometers run ahead of her before she could get to her next destination. Morgan had to get to her parents house to see if they were still safe or not. She hadn’t been able to reach them for days after the phone lines went down. All she could do now was to physically go over there and see if they had lived through this too. Pacing herself, Morgan ran down the road in search of her family, acutely aware of the zombies lurking on that very same road she had to travel.
Morgan’s body ached. She had not done much exercise during the days she had been trapped in her apartment. The sudden flight down the stairs, and attack in the lobby had re-awakened her own stiff body. She felt alive again, felt the blood rushing in her veins. She had to keep pushing her body onwards, her parents’ house was just five kilometers down the road, and she knew wouldn’t be able to live with herself without knowing what had happened to them in all this madness. So she forced herself down the road to find out.
She ducked behind a tree in the yard and ever so slightly stuck her head out from behind to scan the immediate vicinity. A few cars were left in their parking spots alongside the street, but most of the lots were empty. She assumed most people had fled town when the epidemic began. The apartment buildings that lined the street she lived on had most of their windows barred and covered tightly, as if trying to shut out all the horror that was happening just a few feet away. She couldn’t tell if any of the parked cars had people in them or not. They could’ve been slumped over like poor old Scott in her lobby. But she couldn’t tell from her vantage point.
Regardless, she had to keep going. She never made it down that road to her parents house so fast as she did that day. With her warm-up run out of her condo apt building and the adrenaline pulsing freely through her veins, it was probably the fastest 5K she ever ran. Where was this adrenaline when she did her first ‘Give it a Tri’ Triathlon last summer, she mused to herself...
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