ENDURANCE ESSENTIALS FOR THE GREAT OUTDOORS
SURVIVAL HANDBOOK IN ASSOCIATION WITH THE
ROYAL MARINES
COMMANDOS
SURVIVAL
HANDBOOK IN ASSOCIATION WITH THE
ROYAL MARINES
COMMANDOS
CONTENTS LONDON, NEW YORK, MUNICH, MELBOURNE, DELHI Senior Editors Nicky Munro, Richard Gilbert
8
Introduction
Senior Art Editors Michael Duffy, Gillian Andrews Editors Bob Bridle, Chris Hawkes, Philip Morgan, Gill Pitts, Clare Weber Designers Sarah-Anne Arnold, Katie Eke, Brian Flynn, Phil Gamble, Sharon Spencer Lead Illustrator Mike Garland Assisting Illustrators Darren Awuah, Phil Gamble, Peter Liddiard, Tim Loughead, Mark Walker Production Editor Tony Phipps Production Controller Norma Weir Managing Editor Stephanie Farrow Managing Art Editor Lee Griffiths Art Director Bryn Walls Publisher Jonathan Metcalf First published in Great Britain in 2009 by Dorling Kindersley Limited Second edition published in Great Britain in 2012 by Dorling Kindersley Limited 80 Strand, London WC2R 0RL A Penguin Company 24681097531 Copyright © 2009, 2012 Dorling Kindersley Limited The Royal Navy and Royal Marines name and logo are trade marks of the UK Secretary of State for Defence and used under licence. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without prior permission of the copyright owner. A CIP catalogue record for this book is available from the British Library. ISBN 978-1-4053-9356-0 Printed and bound in Hong Kong by Hung Hing Discover more at www.dk.com
IMPORTANT NOTICE Some of the techniques desribed in this book should be used only in dire emergencies, when the survival of individuals depends upon them. The publisher cannot be held responsible for any injuries, damage, loss, or prosecutions resulting from the use or misuses of the information in this book. Do not practise these techniques on private land without the owner’s permission, and obey all laws relating to the protection of land, property, plants, and animals.
BEFORE YOU GO 16 18 20 22 24 26 28 30 32 34 36 38 40 42 44 46 50 52 56 58 60
Introduction: Prepare yourself Getting into shape Mental preparation Planning your journey Emergency plan of action Introduction: Know your environment Temperate environments Tropical environments Mountain environments Desert environments Cold environments Marine environments Introduction: Get the right gear Choosing your kit Choosing a backpack Dressing for the outdoors Extreme survival – in the wilderness Sleeping systems Eating on the trail Camping stoves Your survival kit
FEK?<KI8@C 64 66 68 72 74 76 78 80 82 84 86 88 90 92 94 98 100 104 106 108
Introduction: Find your way Maps and map-reading Get your bearings Route finding Navigating without a compass Natural navigation How weather works Weather phenomena Understanding local weather Introduction: Make a move Travelling on foot Crossing rivers Scrambling and climbing Extreme survival – in the mountains Moving over snow Using pack animals Four-wheel driving Kayaking and canoeing Building a raft Swimming
:8DG:I8=K 112 114 116 118 120 122 124 126 128 130 134 136 138 142 146
Introduction: Camp essentials Organizing your site Staying clean Making fire The elements of fire Char cloth and fire tin Types of fire Making sparks and flames Extreme survival – in the desert Fire by friction Introduction: Manual skills Man-made cordage Natural cordage Tying knots Using cutting tools
K8B@E>J?
Introduction: Taking shelter Hollows and caves Use-anywhere shelters Forest shelters Tropical shelters Extreme survival – in the jungle Desert shelters Shoreline shelters Snow shelters
N8K
Introduction: Find and treat water The importance of water Finding water: Temperate climates Finding water: Hot climates Finding water: Cold climates Finding water: At sea Carrying and storing water Treating water Introduction: Find and prepare food Wild cooking Edible plants Catching fish Preparing fish Extreme survival – adrift at sea Trapping animals Preparing small mammals Preparing large mammals Preparing other animals Catching birds Preparing birds
@E8E
Introduction: In an emergency Assessing your situation Attracting rescuers Wild animals Extreme survival – in cold conditions Environmental hazards Surviving at sea
=@IJK8@; 258 260 262 266 268 270 272 274 275 276 278
Introduction: First aid First aid essentials Flesh wounds Bites and stings Poisonous plants and intestinal parasites Bones, joints and muscles Treating exposure Treating shock Breathing difficulties Unconsciousness Moving a casualty
Wild food 280 Temperate plants 282 Desert plants 284 Tropical plants 286 Plants in cold climates 288 Coastal plants 290 Mammals 292 Birds 294 Amphibians and reptiles 296 Fish 298 Invertebrates Natural Dangers 300 Wild animals 302 Insects and arachnids 304 Poisonous plants
306 308 312 319 319 320
Resources Glossary Index About the author Acknowledgements About the Royal Marines
/
INTRODUCTION
@EKIF;L:K@FE HAVING TAUGHT SURVIVAL SKILLS FOR MANY YEARS,@_Xm\ c\Xie\[k_Xk]fli\c\d\ekjdljkY\`egcXZ\]fiXjlim`mXcj`klXk`fekf _Xm\k_\Z_XeZ\f]Xgfj`k`m\flkZfd\1befnc\[^\#XY`c`kp#k_\n`cckf jlim`m\#Xe[clZb%N_`c\befnc\[^\Xe[XY`c`kpZXeY\c\Xie\[#k_\n`cc kfjlim`m\`j_Xi[$n`i\[`ekfflijlim`mXcd\Z_Xe`jdXe[n\dXpefk befnn\gfjj\jj`klek`cn\i\glkkfk_\k\jk%=fi\oXdgc\#g\fgc\n_f n\i\]lccpkiX`e\[Xe[n\cc$\hl`gg\[_Xm\^`m\elg_fg\`ejlim`mXYc\ Zfe[`k`fej#n_`c\fk_\ij#n_fn\i\c\jjn\cc$gi\gXi\[Xe[`cc$\hl`gg\[# _Xm\jlim`m\[X^X`ejkXccf[[jY\ZXlj\k_\pi\]lj\[kf^`m\lg%
Always apply the principle of the least amount of energy expended for the maximum amount of gain 8epfe\m\ekli`e^`ekfk_\n`c[\ie\jjÆn_\k_\i]fiXefm\ie`^_k ZXdg`e^ki`gfiXc\e^k_p\og\[`k`feÆj_flc[le[\ijkXe[k_\YXj`Z gi`eZ`gc\jf]jlim`mXc%Befn`e^_fnkfjlim`m\`eXgXik`ZlcXij`klXk`fe n`ccXccfnpflkfZXiipflkk_\Zfii\ZkY\]fi\_Xe[gi\gXiXk`fe#Z_ffj\ k_\i`^_k\hl`gd\ekXe[c\Xie_fnkflj\`k #Xe[giXZk`j\k_\ e\Z\jjXipjb`ccj%N_`c\pfldXpY\XYc\kfjkXikXÔi\lj`e^Xc`^_k\i#]fi \oXdgc\#n_Xknflc[pfl[f`]`kjkfgg\[nfib`e^6
INTRODUCTION
Treat the wilderness with respect: carry in only what you can carry out; leave only footprints, take only pictures Survival knowledge and skills must be learned – and practised – under realistic conditions. Starting a fire with dry materials on a sunny day, for example, will teach you very little. The real survival skill is in understanding why a fire won’t start and working out a solution. The more you practise, the more you learn (I am yet to teach a course where I didn’t learn something new from one of my students). Finding solutions and overcoming problems continually adds to your knowledge and, in most cases, will help you deal with problems should they occur again. There are differences between teaching survival courses to civilians and teaching them to military personnel. Civilians have enrolled on (and paid for) a course to increase their knowledge and skills, not because their life may depend on it (although, should they find themselves in a lifethreatening situation, it may well do), but because they are interested in survival techniques in their own right. In contrast, the majority of military personnel who undergo survival training may very well need to put it into practice, but they invariably complete the training simply because they are required to do so. While no one in the military forces would underestimate the importance of survival training, it is a fact that, if you want to fly a Royal Navy Harrier, or become a Royal Marine Mountain Leader, survival training is just one of the many courses you must undertake.
9
('
INTRODUCTION
@ek_\d`c`kXip#n\ZXk\^fi`q\k_\]fliYXj`Zgi`eZ`gc\jf]jlim`mXcXj gifk\Zk`fe#cfZXk`fe#nXk\i#Xe[]ff[%Gifk\Zk`fe]fZlj\jfepfliXY`c`kp kfgi\m\ek]lik_\i`ealipXe[[\]\e[pflij\c]X^X`ejkeXkli\Xe[k_\ \c\d\ekj%CfZXk`fei\]\ijkfk_\`dgfikXeZ\f]_\cg`e^fk_\ijkfi\jZl\ pflYpc\kk`e^k_\dbefnn_\i\pflXi\%K_\gi`eZ`gc\f]nXk\i]fZlj\j fedXb`e^jli\k_Xk#\m\e`ek_\j_fikk\id#pfliYf[p_Xjk_\nXk\i`k e\\[jkf\eXYc\pflkfXZZfdgc`j_k_\Ôijkknfgi`eZ`gc\j%=ff[#n_`c\ efkXgi`fi`kp`ek_\j_fikk\id#Y\Zfd\jdfi\`dgfikXekk_\cfe^\i pflij`klXk`fecXjkj%N\k\XZ_k_\gi`eZ`gc\j`ek_`jfi[\i#Ylkk_\`i gi`fi`kpZXeZ_Xe^\[\g\e[`e^fek_\\em`ifed\ek#k_\Zfe[`k`fef]k_\ jlim`mfi#Xe[k_\j`klXk`fe`en_`Z_k_\jlim`mfiÔe[j_`d$fi_\ij\c]%
Understanding your environment will allow you to select the best equipment, adopt the best techniques, and learn the correct skills N\Xcjfk\XZ_X[mXeZ\[jlim`mXck\Z_e`hl\jkfj\c\Zk\[g\ijfee\cn_f dXpY\Zfd\`jfcXk\[]ifdk_\`ifne]fiZ\j#jlZ_Xjn_\efg\iXk`e^ Y\_`e[\e\dpc`e\j%K_\]fligi`eZ`gc\jf]jlim`mXci\dX`ek_\jXd\# Ylkn\jlYjk`klk\ÈcfZXk`feÉn`k_È\mXj`feÉ%K_\d`c`kXip[\Ôe`k`fef] \mXj`fe`ji\Zf^e`q\[Xj1ÈY\`e^XYc\kfc`m\f]]k_\cXe[n_`c\i\dX`e`e^ le[\k\Zk\[Ypk_\\e\dpÉ%K_`j`emfcm\jc\Xie`e^_fnkfYl`c[Xj_\ck\i k_XkZXeefkY\j\\e#_fnkfdX`ekX`eXÔi\k_Xk[f\jeËk^`m\XnXppfli gfj`k`fe#Xe[_fnkfc\kpflifne]fiZ\jbefnn_\i\pflXi\Ylk i\dX`ele[\k\Zk\[Ypk_\\e\dp%
@EKIF;L:K@FE
@ed`c`kXipkiX`e`e^#Xe[n`k_dfjk\og\[`k`fej#k_\\hl`gd\ekn`k_ n_`Z_pflkiX`en`ccY\jg\Z`ÔZkfXgXik`ZlcXi\em`ifed\ekÆdXi`e\j fg\iXk`e^`ek_\ale^c\jf]9\c`q\n`ccefkgXZbXj\kf]Zfc[$n\Xk_\i Zcfk_`e^#]fi\oXdgc\2Xe[J`iIXelcg_=`\ee\jnfekgiXZk`j\glkk`e^ lg_`jale^c\_XddfZbY\]fi\m\ekli`e^`ekfk_\8iZk`Z?fn\m\i#k_\ jkXe[Xi[giXZk`Z\f]Y\`e^\hl`gg\[Xe[kiX`e\[]fiXjg\Z`ÔZ \em`ifed\ekZXegifm\kfY\XdXafiZ_Xcc\e^\]fijfd\\og\[`k`fej% ;li`e^dpZXi\\iXjXjlim`mXc`ejkilZkfi#]fi\oXdgc\#@_Xm\Y\\e ]fikleXk\\efl^_kf_Xm\nfib\[feknff]J`iI`Z_Xi[9iXejfeËj
The more you understand how and why something works, the more prepared you will be to adapt and improvise should it be damaged or lost ^cfYXcZ`iZldeXm`^Xk`feYXccffeZ_Xcc\e^\jn`k_G\iC`e[jkiXe[Xe[ k_\cXk\Jk\m\=fjj\kk%=fik_\j\\og\[`k`fej#k_\i\jgfej`Y`c`kp]fi j\c\Zk`e^k_\jlim`mXc\hl`gd\ekXe[kiX`e`e^k_\g`cfkjnXjXle`hl\# `][Xlek`e^#kXjb%K_\YXccffenflc[Y\Õp`e^Xklgkf0#'''d *'#''']k Xe[nflc[gfk\ek`XccpZifjj\m\ipkpg\f]\em`ifed\ek1 k\dg\iXk\#[\j\ik#kifg`ZXciX`e]fi\jk#ale^c\#Xe[fg\efZ\Xe%N_`c\ `knflc[_Xm\kXb\ejfd\m\ipjkife^n`e[jkfYcfnk_\YXccffe`ekf k_\gfcXii\^`fej#n\[`[ÕpÆX]k\iXYi`\]Xe[legcXee\[\oZlij`fe`ekf :_`eXÆXZifjjk_\?`dXcXpXj%
((
()
INTRODUCTION
N\Xcjf_X[kfkiX`e]fik_\nfijk$ZXj\jZ\eXi`f#n_`Z_nflc[Y\XÔi\ `ek_\YXccffeZXgjlc\%8ZXgjlc\Ôi\nflc[c\Xm\k_\k_i\\g`cfkjef fgk`feYlkkfYX`cflk#gfk\ek`Xccp]ifdX^i\Xk_\`^_k#Yi\Xk_`e^]ifdXe fop^\eZpc`e[\i#Xke`^_k#Xe[Xepn_\i\`ek_\nfic[#n_\k_\ifm\icXe[ fij\X%K_\Z_XeZ\jf]k_\dcXe[`e^`ek_\jXd\m`Z`e`kpXj\XZ_fk_\i le[\ijlZ_Z`iZldjkXeZ\jnflc[Y\jc`dkfefe$\o`jk\ek#jf\XZ_g`cfk nflc[e\\[efkfecpk_\e\Z\jjXip\hl`gd\ekkfX[[i\jjk_\gi`fi`k`\j f]jlim`mXc`e\XZ_\em`ifed\ek#YlkXcjfk_\befnc\[^\kfY\XYc\kf lj\`kZfeÔ[\ekcpXe[Xcfe\%N\X[[i\jj\[k_`jZ_Xcc\e^\Ypgifm`[`e^ \XZ_g`cfkn`k_jlim`mXcgXZbj[\m`j\[]fijg\Z`ÔZ\em`ifed\ekj#X j`e^c\$dXec`]\iX]kn_`Z_gifm`[\jj_\ck\ik_XkËjaljkXj^ff[`eX[\j\ik Xj`k`jXkj\X Xe[i\Xc`jk`ZkiX`e`e^n`k_k_\\hl`gd\ekZfekX`e\[`e \XZ_gXZb%8jk_\YXccffedfm\[]ifdfe\\em`ifed\ekkfXefk_\i# k_\gXZbjn\i\ifkXk\[XZZfi[`e^cp#Xe[k_\g`cfkji\$Yi`\]\[fek_\`i jlim`mXcgi`fi`k`\j]fi\XZ_\em`ifed\ek%
There is a thin line between being in awe of an environment and being at its mercy 8jpfli\X[k_`jYffbXe[gcXekfglkk_\jb`ccjXe[k\Z_e`hl\jZfm\i\[ _\i\`ekfgiXZk`Z\#pfln`cckpg`ZXccpY\\hl`gg`e^pflij\c]]fialjkfe\ gXik`ZlcXikpg\f]\em`ifed\ekÆYlk`kj`dgfikXekk_Xkpfl]lccp le[\ijkXe[k_Xkfe\\em`ifed\ek%DXb\jli\pfli\j\XiZ_efkfecp n_Xkk_\\em`ifed\ek_Xjkff]]\ipflXjXkiXm\cc\iÆjfk_XkpflZXe Y\kk\iXggi\Z`Xk\`kÆYlkXcjfn_Xk`kf]]\ijpflXjXjlim`mfi1k_\i\ `jjfd\k`d\jXm\ipk_`ec`e\Y\kn\\eY\`e^`eXn\f]k_\Y\Xlkpf]
INTRODUCTION
an environment and being at its mercy. The more you understand both the appeal and dangers of an environment, the better informed you will be to select the right equipment and understand how best to utilize it should the need arise. Remember, no matter how good your survival equipment, or how extensive your knowledge and skills, never underestimate the power of nature. If things aren’t going as planned, never hesitate to stop and re-assess your situation and priorities, and never be afraid to turn back and try again later – the challenge will always be there tomorrow. Finally, always remember that the most effective method of dealing with a survival situation is to avoid getting into it in the first place.
Colin Towell
Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do MARK TWAIN
13
9<=FI<PFL>F
(-
BEFORE YOU GO VGI
GI
@ek_\d`c`kXip]fiZ\j#kiffgjgi\gXi\ ]fijlim`mXcj`klXk`fejYpc\Xie`e^k_\ YXj`Zgi`eZ`gc\jXe[k\Z_e`hl\jXe[ k_\egiXZk`j`e^k_\dlek`ck_\pY\Zfd\ j\Zfe[eXkli\%K_\dfi\pflgiXZk`j\ XgXik`ZlcXijlim`mXcjb`cc#k_\dfi\ pflËccle[\ijkXe[_fnXe[n_p`knfibj# Xe[k_\dfi\pflËccle[\ijkXe[pfli fnejki\e^k_jXe[n\Xbe\jj\j%DXep _\c`Zfgk\iZi\nd\dY\ijn_f_Xm\ Y\\e`emfcm\[`eXjlim`mXcj`klXk`fe# ]fi\oXdgc\#i\gfikk_Xk#_Xm`e^[`kZ_\[ k_\`iX`iZiX]k`ek_\j\X#k_\pZflc[efk i\d\dY\i_fnk_\pjlYj\hl\ekcp
In this sectionPFLN@CC;@J:FM
GI
(.
@knflc[Y\]ffc`j_kfk_`eb k_Xkk_\Xdflekf]gi`figi\gXiXk`fe i\hl`i\[]fiXe\og\[`k`fe`j[`i\Zkcp i\cXk\[kfk_\c\e^k_f]k_\ki`gfi`kj g\iZ\`m\[[Xe^\i%
\jZXg\[]ifdk_\`iX`iZiX]kXe[ jlZZ\jj]lccpYfXi[\[k_\`ic`]\iX]k% K_Xebjkfk_\`i`ek\ej\kiX`e`e^i\^`d\# k_\`iXZk`fej_X[Y\Zfd\`ejk`eZk`m\ Xe[k_\i\]fi\jlYZfejZ`flj% N_\k_\ipflËi\gi\gXi`e^]fiXe fm\ie`^_kZXdg`e^ki`gfiX^Xg$p\Xi Yi\XbXifle[8]i`ZX#k_\dfi\gi\gXi\[ pflXi\kfd\\kk_\Z_Xcc\e^\jgfj\[ YpXgXik`ZlcXi\em`ifed\ek#k_\dfi\ c`b\cppflXi\kfY\XYc\kfZfg\ÆYfk_ g_pj`ZXccpXe[d\ekXccpÆj_flc[pfl k_\e]`e[pflij\c]Zfe]ifek\[n`k_X jlim`mXcj`klXk`fe%
ACCIDENTS CAN HAPPENXepn_\i\% Fe\f]k_\dfjk`dgfikXekk_`e^jpflZXe[fkf `dgifm\pfliZ_XeZ\jf]jlim`mXc`jkfc\kg\fgc\ befnn_\i\pflËi\^f`e^Xe[n_\epflËccY\ YXZb%C\Xm\Xe`k`e\iXipf]pfliki`gn`k_]Xd`cp fi]i`\e[j#Xe[XiiXe^\Xk`d\n_\epfln`cc ZXcckfc\kk_\dbefnpflXi\jX]\% In many instances#j`dgcpdXb`e^jli\ pfl_Xm\XdfY`c\g_fe\n`k_pflZXegi\m\ek XeXZZ`[\ekY\Zfd`e^XdXafijlim`mXc`eZ`[\ek% @e)''.#Xgif]\jj`feXcXk_c\k\#flkilee`e^n`k_ _\i[f^`eDfXY#LJ8#jc`gg\[fe`Z\#]\cc Xggifo`dXk\cp(/d-']k #Xe[Yifb\_\ig\cm`j% ?Xm`e^c\]k_\idfY`c\g_fe\`e_\im\_`Zc\# j_\dXeX^\[kfjlim`m\]fiknfe`^_kj`ek_\ ]i\\q`e^[\j\ikY\]fi\i\jZl\ijn\i\ÔeXccp c\X[kf_\iYp_\i[f^%
In a separate incident`e)''/#X]Xid nfib\i`ek_\LBZXl^_k_`jXid`edXZ_`e\ip% LeXYc\kfXkkiXZkXkk\ek`feXe[efk_Xm`e^_`j dfY`c\g_fe\n`k__`d#_\nXj]XZ\[n`k_X jkXibZ_f`Z\n_\ek_\dXZ_`e\ipZXl^_kÔi\1 Yc\\[kf[\Xk_#Yliekf[\Xk_#fiZlkf]]_`jfne Xidn`k_XgfZb\kbe`]\Æ_\Z_fj\k_\cXkk\i%
Never assume that the amount of prior preparation required is directly related to the length of a trip or its perceived danger
(/
BEFORE YOU GOVGI
>@EKFJ?8G< @E8EPJLIM@M8CJ@KL8K@FEpflËi\c`b\cpkfY\Xkpfli Y\jk#Yfk_g_pj`ZXccpXe[d\ekXccp#`ek_\dfd\ekjY\]fi\ k_\j`klXk`fefZZlij%=ifdk_Xkgf`ekfe#k_ifl^_cXZbf] jc\\g#]ff[#Xe[nXk\i#pflij`klXk`fen`cc[\k\i`fiXk\lek`c pflii\jZl\%9\`e^`e^ff[g_pj`ZXcZfe[`k`fen`cc_\cgpfl fm\iZfd\k_\Z_Xcc\e^\jpflËcc]XZ\`eXjlim`mXcj`klXk`fe%
K?<9
KNOWING YOUR LIMITS Having a general idea of how fit you are and knowing how much you are capable of achieving before entering the wilderness will mean you can set yourself realistic goals – which will help to keep you out of danger.
9XZb1jkife^ YXZbdljZc\j _\cgn_\epfl Xi\ZXiip`e^X _\XmpYXZbgXZb
9iX`e1pfliXY`c`kpkf ZfeZ\ekiXk\]ficfe^ g\i`f[jf]k`d\`dgifm\j n`k_`eZi\Xj\[Ôke\jj
?FN=@K8I<PFL6 8Ôk_\XikgldgjYcff[dfi\jcfncpXe[\]ÔZ`\ekcp k_XeXeleÔkfe\%K_\_\Xikjf]nfd\e#Z_`c[i\e#Xe[ fc[\ig\fgc\Y\Xk]Xjk\ik_Xek_fj\f]pfle^X[lckdXc\j% KXb\pfliglcj\Ôijkk_`e^`ek_\dfie`e^Æk_`j`jbefne Xjk_\ÈYXj\iXk\É%8jk_\kXYc\Y\cfnj_fnj#k_\]Xjk\i pfliglcj\i\kliejkf`kjYXj\iXk\X]k\iXg\i`f[f] \o\iZ`j\#k_\Ôkk\ipflXi\%Efk\k_Xk3[\efk\jÈc\jj k_XeÉXe[5[\efk\jÈdfi\k_XeÉ% AGE 20–29 RATING
30–39 40–49 BASE RATE
?\Xik1`dgifm\[ ZXi[`fmXjZlcXi Ôke\jjn`cc\eXYc\ pflkfnXcb ^i\Xk\i[`jkXeZ\j
50+
MEN Good
< 69
< 71
Average
70–85
72–87
74–89
76–91
Poor
> 85
> 87
> 89
> 91
< 75
Cfn\iYXZb1 jki\e^k_\e`e^ pflicfn\iYXZb dljZc\j`dgifm\j Zfi\jki\e^k_#Xe[ pfliXY`c`kpkf ZXiip_\XmpcfX[j
WOMEN Good
< 77
< 79
< 81
< 83
Average
78–94
80–96
82–98
84–100
Poor
> 94
> 96
> 98
> 100
AGE 20–29 30–39 40–49 50+ RATING BEATS AFTER EXERCISE MEN Good
< 85
< 87
< 89
< 91
Average
86–101
88–102
90–105
92–107
Poor
> 101
> 102
> 105
> 107
WOMEN Good
< 93
< 95
< 97
< 99
Average
94–110
96–112
98–114
100–116
Poor
> 110
> 112
> 114
> 116
:Xc]dljZc\j1 cfn\i$c\^ jki\e^k__\cgj feifZbpk\iiX`e
C\^j1`dgifm\[ c\^jki\e^k_`j X_l^\Y\e\Ôk n_\epflËi\ fek_\kiX`c 9XcXeZ\1 jli\$]ffk\[e\jj Xe[ZfeÔ[\eZ\ Xi\lj\]lc hlXc`k`\jfe ifZbpk\iiX`e
>@EKFJ?8G<
=@K=FIK?<:?8CC<
>F=FI8?<8CK?:?<:B
Jlim`mXcÔke\jj`jefkXYflkkip`e^kf ilek_\(''d\ki\j`e('j\Zfe[j2`kËj XYflkjkXd`eXXe[\e[liXeZ\#Xe[XYflk befn`e^pflig_pj`ZXcc`d`kXk`fejXe[ Y\`e^XYc\kfnfibn`k_k_\d%@k`jXcjf XYflkle[\ijkXe[`e^k_XkpfldXp_Xm\ kfglj_pflij\c]Y\pfe[pflic`d`kjXe[ k_Xk_Xm`e^Xgfj`k`m\d\ekXcXkk`kl[\`j gXiXdflekkfjlim`mXcÆk_\d`e[n`ccf]k\e ^`m\lgcfe^Y\]fi\k_\Yf[p_Xji\XZ_\[ `kjc`d`k%9\Xi`ed`e[k_Xk\m\ipkXjb`e Xjlim`mXcj`klXk`fen`ccjXgpfli\e\i^p%
@kËjXjX[]XZkk_Xkk_\dXafi`kpf]lj[feËk_Xm\i\^lcXi_\Xck_ Z_\Zbj%DXepg\fgc\nfibfek_\gi`eZ`gc\k_Xkpflfecpe\\[kf j\\X[fZkfifi[\ek`jk`]jfd\k_`e^`jnife^%?fn\m\i#pflj_flc[ XcnXpjdXb\jli\k_XkpfljkXikXepX[m\ekli\fin`c[\ie\jj ki\b`ekfgZfe[`k`fe%K_\i\]fi\#Y\]fi\pflj\kflk#gXpXm`j`k kfpfli[fZkfiXe[[\ek`jkXe[dXb\jli\k_XkpfliYf[pXe[ k\\k_Xi\`e^ff[Zfe[`k`fe%
EXERCISING REGULARLY Any effective training schedule must include at least three 45-minute sessions per week, with exercises that raise the heartbeat to more than 120 beats per minute.
JK8IK@E>8=@KEI8DD< Kfjg\e[k`d\`ek_\n`c[\ie\jjn`k_XgXZbfe pfliYXZbi\hl`i\jXZfdY`eXk`fef]jki\e^k_ Xe[X\ifY`ZÔke\jj%KiX`e`e^`ek_\^pdY\]fi\ pflj\kf]]n`ccjki\e^k_\epfli_\Xik#cle^j# Xe[c\^dljZc\j#Xe[n`cc`eZi\Xj\pfli jkXd`eXc\m\cjn_\epflXi\flkfek_\kiX`c% J\\b\og\ik`ejkilZk`feXe[^l`[XeZ\ n_\i\m\igfjj`Yc\% JkXik^iX[lXccpXe[k_\eYl`c[lgpfli iflk`e\gif^i\jj`m\cp% E\m\ikipkfnfibk_ifl^_`eali`\jÆi\jk Xe[j\\bd\[`ZXcX[m`Z\% ;\m`j\Xi\c\mXekÔke\jjgif^iXdd\2k_\i\ Xi\dXepn\Yj`k\jXe[fi^Xe`qXk`fejk_Xk gifm`[\pfln`k_[\kX`c\[Ôke\jjgif^iXdd\j ]fimXi`fljc\m\cjf]jg\Z`ÔZXZk`m`k`\j#]ifd kiX`e`e^]fiXki\bk_ifl^_k_\ale^c\kf dflekX`e$Y`b`e^Xcfe^k_\8ggXcXZ_`XeKiX`c% ;lgc`ZXk`e^`ekiX`e`e^n_XkpflË[c`b\kfY\ XYc\kfXZ_`\m\fek_\kiX`cn`ccXccfnpflkf Yl`c[lgi\]\i\eZ\gf`ekjXYflk_fnpfliYf[p nfibj#Xe[_fn`kZfg\j`e[`]]\i\ekj`klXk`fej% K_\dfi\pflbefnXYflk_fnpflg\i]fid# k_\Y\kk\i\hl`gg\[pflËccY\fek_\kiX`c%
M@J@KK?<;F:KFI C\kk_\[fZkfibefnf]XepX`cd\ekjk_Xk_Xm\Y\\eXZfeZ\ie kfpfl[li`e^k_\Zflij\f]k_\gi\m`fljp\Xi% K\cck_\[fZkfin_\i\pflXi\^f`e^Xe[\ehl`i\XYflki\c\mXek `efZlcXk`fejfid\[`ZXk`fek_Xkpflj_flc[Y\kXb`e^n`k_pfl%
M@J@KK?<;