Help with Fitness

[Milky Bar Kid]

Right, I have some training coming up at the end of August for which I need to be pretty fit for. It's gonna be a week of wearing heavy gear, carrying stuff and running about basically and I need to improve my fitness before I go.

Basically want to improve my CV and my upper body. Any advice for this would be much appreciated.

Thanks folks!

[Rai86]

Exercise wearing heavy gear, carrying stuff and running about. That would do it. Do weighted runs, slowly increasing the time you run and the weight you carry

[Bri w]

Pretty much as Rai says.

The way to build the required muscle sets you will need at the end of Aug is to do exactly that now. For example cycling won't make you an Olympic sprinter - totally the wrong muscles in the legs, although CV would be improved. Try shuttle running with the kit on too.

[Milky Bar Kid]

That is my intention in a few weeks but I think starting off with weights would leave me open to injury.

[_Stretchie_]

Right, I have some training coming up at the end of August for which I need to be pretty fit for. It's gonna be a week of wearing heavy gear, carrying stuff and running about basically and I need to improve my fitness before I go.


The AR is at THE BEGINING of August you numpty, and our bags aren't that big so not too much heavy lifting

; )

[Bri w]

That is my intention in a few weeks but I think starting off with weights would leave me open to injury.

If you are wanting to do weights, do light weights but lots of reps

[Milky Bar Kid]

If you are wanting to do weights, do light weights but lots of reps

I was meaning starting off with the weights I need for it to be realistic to the gear. All my gear and body armour required will probably weigh, I dunno, 20kilos or so?

[Milky Bar Kid]

The AR is at THE BEGINING of August you numpty, and our bags aren't that big so not too much heavy lifting

; )

:smt072

I is muchos excited though Stretch-meister....GYOZA!!!!!!!!! Yas! Get it up ye!!

:smt008

[Jayneflakes]

Swimming, cycling and aerobics are a good start to improving fitness, too much high impact sport too soon will lead to injury. Have a rest day where you just do gentle walking too, so not exercising at high intensity every day. Cycling is low impact and very good for heart and lungs, however too far too soon can damage knee joints. PM me if you want to chat further, Outdoor Education Teacher here.

If you want good upper body, try your local climbing wall too, that will build up your fore arms and shoulders. Be careful with your fingers though.

Hugs, Jayneypants XXX

[arc123]

all depends on your current levels of fitness???

If you are willing to spend the cash then a weighted vest would be a good idea to replicate that kind of workout...

http://www.ukfitnesssupplies.co.uk/ProductDetail.asp?ProductID=3463

[Milky Bar Kid]

Well, although not brilliantly fit, I am fairly fit. Have an average resting heart rate of around 72 so not too bad.

A weighted vest may be a brilliant idea, considering we have to wear them anyway. WIll see how much they are first though

[appollo1]

flutter you eyes.....look sheepish and sad........get someone else to carry the stuff for you!!!!!

[Milky Bar Kid]

Right, starting from here:

Resting heart rate: 72
Current weight: 10st 5 (not impressed!!)

I have decided to keep myself motivated I am gonna post regularly on this thread...and you can all shout at me and stuff too!

[arc123]

Well, although not brilliantly fit, I am fairly fit. Have an average resting heart rate of around 72 so not too bad.

A weighted vest may be a brilliant idea, considering we have to wear them anyway. WIll see how much they are first though

well thats a good start then... I'd do a mix of jogging (and other lower impact CV such as cycling/swimming), body weight exercises (pressups alone there are a hundred different varieties to use, from static, to plyometric, weighted etc). The weighted vest will be the best to replicate what you're going to be doing... that one is about 80 quid I think, you can get cheaper. I have used that one though and its great quality, will last for ages. I use it to increase strength & conditioning, use it whilst doing pressups/pullups etc....

[Jamesy D]

My best advice would be to do fitness in the gear you'd actually be wearing... so if you can, get your paws on the kit you'll be wearing and train best you can in that. That trains all the synergist muscles and joints to deal with the weight as it is in situ, not just wearing weight on your back, or as a vest/belt etc.

You could train with just a rucksack, for example:
Body armor - 15kg
Rucksack - 35kg
what you can do, is run around with a rucksack on your back with 50kg in it, BUT that won't train the synergist muscles that would be needed to bear weight on the torso (ie transverse abdominals, taps, deltoids) as well as getting you used to the strain on the joints.

Plus sticking all the weight on your back can be bad for your spine.

As for weight training, increasing the overall amount of muscle in the body will increase the amount of energy you can get at (due to the amount of ATP in your muscles), but personally I'd concentrate on core/abdominals and lots of leg work, and then add anything else you'd feel is required.

Hope that helps :)

[Dicky Ticker]

Sex-sex-sex and more sex;)-----good for the abdominal muscles







Sorry,I'll get my coat and leave now

[Milky Bar Kid]

Sex-sex-sex and more sex;)-----good for the abdominal muscles







Sorry,I'll get my coat and leave now


haha! If I had someone willing, that would make that regime a teeny bit easier!

[Milky Bar Kid]

Right, starting from here:

Resting heart rate: 72
Current weight: 10st 5 (not impressed!!)

I have decided to keep myself motivated I am gonna post regularly on this thread...and you can all shout at me and stuff too!

Further to that, I allowed myself 1 minute for each and managed:

33 Situps
10 Press ups (proper ones).

Hoping those go up a bit too....

[Kilted Ginger]

8 weeks training, you should be looking at short sharp intense reps.ie 15 second rotations, 15 seconds work, 15 seconds rest 4 reps of same or slightly diff exerxise ie pressups. Also pyramid reps are good,shuttle runs 1 run 1 rest, 2 runs 1 rest 3 runs 1 rest 2 runs etc.
Also supersets bicep curls straight into shoulder press then 1 min rest 3 sets of 30 reps. the weight you use should allow you to do do 30 then 28-30 then 25 -30, if you manage 30 for all 3 sets increase the weight if you manage less than 25 then decrease it.

If you do the short sharp high intensity stuff it leaves more time for longer jogs, try Fartlek runs rather than pounding miles at the same speed, lampposts are good spacers.

Remember training should hurt, no pain nogain. you need to train different muscles different days and have rest days,
mon, chest and back
tue cardio
wed arms and abbs
thursday cardio
friday rest
etc

[Dave Mac]

speak to your pti, cba is lighter but osprey is more balanced, after about a week of wearing it you wont notice it.

i guess its herrick your on about

[Milky Bar Kid]

speak to your pti, cba is lighter but osprey is more balanced, after about a week of wearing it you wont notice it.

i guess its herrick your on about

EH??!

I have no idea what you are talking about?!

[Dave Mac]

never mind,

how long are you wearing the kit for every day?

[Milky Bar Kid]

It will be 9 hours.

[Dave Mac]

ok, start off slow and steady. start off with light weights then add a bit more over time. go about 1-2 pounds over what you have to wear at work, this way when you do wear your work stuff it will seem light, try to wear the weight for a couple of hours a day and build up the time

[Dave Mac]

i thought you were in my job when you said body armour.

[Lozzo]

Stay off the jelly babies, they go straight on your bum and eventually your bum will go blackcurrant colour and be as squidgy. My nan told me that... the lying cow.

[Shellywoozle]

SHAGGIN !!!!!!!!!!! (altho don't work for me)

[Nobbylad]

Right, starting from here:

Resting heart rate: 72
Current weight: 10st 5 (not impressed!!)

I have decided to keep myself motivated I am gonna post regularly on this thread...and you can all shout at me and stuff too!


I hope you're 8ft tall? :smt040

Get off yer lazy arris and get swimming + aerobics or boxercise or summat.

Full on kickboxing would be good, although might not be up your street or available in the area (plus prone to injury). Key things are to exercise regularly and stuff yourself full of protein instead of chocolate hob knobs.

[Nobbylad]

SHAGGIN !!!!!!!!!!! (altho don't work for me)

Hmmmm....maybe you're not doing it right then? :smt104

[Milky Bar Kid]

I hope you're 8ft tall? :smt040

Get off yer lazy arris and get swimming + aerobics or boxercise or summat.


Erm, aye, thanks for that, still within the decent BMI range!:smt072

[Nobbylad]

I was only kidding kidda....I'm sure you'll be OK with the training, just make sure you do some running every other day and some swimming etc. As has been said, swimming is ace as it's low impact, works a lot of key muscle groups and has good cardio.

Doing too much too soon will leave you knackered.

[Milky Bar Kid]

I would swim....but...I'm not very good at it....as in, I kinda drown a bit..!

[appollo1]

speak to your pti, cba is lighter but osprey is more balanced, after about a week of wearing it you wont notice it.

i guess its herrick your on about

MBK is a police officer not military.

[Dave Mac]

MBK is a police officer not military.

i know she mailed me lol

[Shellywoozle]

Hmmmm....maybe you're not doing it right then? :smt104


Ohhhh I am I just don't get it enuf LOL

[Nobbylad]

I would swim....but...I'm not very good at it....as in, I kinda drown a bit..!

Errrrr....so practice makes perfect right? Get yer cozzy on and get splashing!

[ethariel]

Well, firstly, enjoy the riot training to come, secondly, i could lend you a steel ring chain coat, weighs about 40lbs, put that on under the normal body armour for a week and you will feel sooooooo good after taking it off that you will be happy with your current weight :)

[Milky Bar Kid]

Errrrr....so practice makes perfect right? Get yer cozzy on and get splashing!


Do you want me to drown??:smt104

Or just see me in me swimsuit??

[Nobbylad]

lol...it would be a laugh seeing you in a bikini........gurning! lol

[Razor]

krav maga, as you're a LEO it's the way to go, willimprove your fitness and train you for any sticky situations you might find yourself in... IMHO of course ;)

[Milky Bar Kid]

krav maga, as you're a LEO it's the way to go, willimprove your fitness and train you for any sticky situations you might find yourself in... IMHO of course ;)

I dont even understand that sentence...:confused:

[davepreston]

less eating more moving
hth
ps im 6'8 and you weigh more than me












i am joking by the way
try 2 mins of situps 2 mins of pressups and walk 8 mile

[Seggons]

http://blocs.xtec.cat/etwinningfontsere/files/2009/04/anniversary_cakes_03.jpg
http://www.virginmedia.com/images/ysp%20food%206%20sweets%20on%20la%20rambla,%20barc elona%20by%20helen%20sandell.jpg
http://213.210.8.133/images/round%20of%20sweets.jpg

HTH. :lol:

[Razor]

I dont even understand that sentence...:confused:

don't worry standards are falling all over

[Nobbylad]

krav maga, as you're a LEO it's the way to go, willimprove your fitness and train you for any sticky situations you might find yourself in... IMHO of course ;)

That's a good shout, however classes are pretty rare from what I've seen.

[ophic]

Do you want me to drown??:smt104

Or just see me in me swimsuit??
Pah. Who needs a swimsuit? :p

[Gemaroo]

If it's MAST you're prepping for, I'd just do a bit of extra running with ankle and wrist weights, and also running in the steel toe caps. I hate the shield run but it's mind over matter.

G

[ophic]

This thread inspired me to take my dog for a 2 mile jog last night instead of a walk. Having just stuffed myself with take away pizza I was feeling er... energetic :cool:

[Nobbylad]

Good one! It inspired me to set the weights bench up in one of the attics. That broke a sweat in it's self!

[Milky Bar Kid]

Right, starting from here:

Resting heart rate: 72
Current weight: 10st 5 (not impressed!!)

I have decided to keep myself motivated I am gonna post regularly on this thread...and you can all shout at me and stuff too!

Course completed and weight is now...9st 10!!! Holy fook! Didn't think you could lose so much weight in one week! :smt045:smt045

[Sally]

Like 9 lbs?
Well done! :)
More sh@gging too, that could help :)
Hoo haaa

[Milky Bar Kid]

Yeh, I can't believe it! I hadn't lost any weight before the course! Any sh@ggin' at all would help! LOL

[Sally]

Yeah am sure it wouldn't do any harm :) Haha

[EssexDave]

8 weeks training, you should be looking at short sharp intense reps.ie 15 second rotations, 15 seconds work, 15 seconds rest 4 reps of same or slightly diff exerxise ie pressups. Also pyramid reps are good,shuttle runs 1 run 1 rest, 2 runs 1 rest 3 runs 1 rest 2 runs etc.
Also supersets bicep curls straight into shoulder press then 1 min rest 3 sets of 30 reps. the weight you use should allow you to do do 30 then 28-30 then 25 -30, if you manage 30 for all 3 sets increase the weight if you manage less than 25 then decrease it.

If you do the short sharp high intensity stuff it leaves more time for longer jogs, try Fartlek runs rather than pounding miles at the same speed, lampposts are good spacers.

Remember training should hurt, no pain nogain. you need to train different muscles different days and have rest days,
mon, chest and back
tue cardio
wed arms and abbs
thursday cardio
friday rest
etc

Seeing as most chest exercises also use your arm muscles, it's best to do chest/back/arms all in one day. Weight training like squats to a press, chest press, bicep curls, tricep pushdowns etc all go hand in hand.

Tuesday I'd be looking at something like circuits, high intensity, low rest in between and could get away with short sessions. This frees up your wednesday for a leg training day, which is going to help you no end in carrying all tha weight if you're running as well.

[Milky Bar Kid]

Thanks ED but I have done the course already!

[neio79]

Thanks ED but I have done the course already!
Yeah but no point just training for a course then lettign yourself go again. try to keep up a routine of sorts.

if you let all the effort go to rat ****e, the next time you do a course it will be just as hard.

keeping fit over a longer period of time will help you in the future.

[Milky Bar Kid]

Yeh, I know that!

[neio79]

Oh, ok, well dont you lot have an annual fitnes tests like we do??

[Milky Bar Kid]

Nope, not normally, but I will have a 6monthly fitness test now cos I have this specialism.

[neio79]

Do you think there is a case for the Police to have one for the normal bobby on the beat??

[Milky Bar Kid]

Not really to be honest.

[husky03]

Do you think there is a case for the Police to have one for the normal bobby on the beat??

i think that should be the case but every two years-i've seen some cops with a few years to go with tee shirts double seamed because there so fat-no way they could be classed as operational

[neio79]

i think that should be the case but every two years-i've seen some cops with a few years to go with tee shirts double seamed because there so fat-no way they could be classed as operational

Surely by introducing a fitnes test annually, or indeed as us bi-annually you ensure people dont get to that stage in the first place?? And as like us use a graded sloping scale of pass standards to take into account age and gender.

As i understand it there is a fitness test to join and during your initial training is there not PT sessions?? seem a bit pointless to have that then as soon as you get your warrent card for it not to be of inportance.

[husky03]

thats the thing mate- you get a refresher course for firearms and public order etc where you must achieve a certain result within a certain time , but apart from that the only other thing you get is a annual officer safety training.Its easy to see how so many let themselves go-takeaways, bevvy and next to no gym time-i use them gym at work 4 x a week and would say that apart from two others it doesn't get used, some guys hit the private gyms but i could count the numbers on two hands and thats out of nearly a hundred people-it takes a copper getting a kicking for some to see that its in their own interests to be fit all the time.

[The Guru]

Surely by introducing a fitnes test annually, or indeed as us bi-annually you ensure people dont get to that stage in the first place?? And as like us use a graded sloping scale of pass standards to take into account age and gender.

As i understand it there is a fitness test to join and during your initial training is there not PT sessions?? seem a bit pointless to have that then as soon as you get your warrent card for it not to be of inportance.

I agree with an annual fitness assessment.

Your correct that there are tests to join and during probation but after that officers are expected to have the self discipline/motivation to stay fit and active. Most dont.

[Milky Bar Kid]

thats the thing mate- you get a refresher course for firearms and public order etc where you must achieve a certain result within a certain time , but apart from that the only other thing you get is a annual officer safety training.Its easy to see how so many let themselves go-takeaways, bevvy and next to no gym time-i use them gym at work 4 x a week and would say that apart from two others it doesn't get used, some guys hit the private gyms but i could count the numbers on two hands and thats out of nearly a hundred people-it takes a copper getting a kicking for some to see that its in their own interests to be fit all the time.

gym at work? Are you having a laugh?! Seriously, you have gym equipment provided???? We don't even get discount to use the LA gym's!

[husky03]

told you before mrs you should transfer to the "real" polis;)-we got the best of the cybex gym equipment-treadmill, multigym, rowing machine, cross trainer,bikes-but some prat from the federation binned the free weights on a check up visit when i was on a course(been replaced though:-dd)

[neio79]

that must be infuriating for you guys who do have the self disapline to stay fit for role.

[husky03]

that must be infuriating for you guys who do have the self disapline to stay fit for role.

its short sightedness on their behalf mate-there's two types of copper as far as i'm concerned-the ones who only want to deal with the stuff that doesn't involve putting there jaw in places where it might get smacked and the ones who are willing to get involved in anything and face it head on and take what ever comes their way-we deal with some bad people who given the chance would be quite happy to jump on our heads or plunge us-i'm gonna be doing whatever it takes to makesure i'm bigger and stronger than most of them-still miss the chinese though:sad:

[Milky Bar Kid]

its short sightedness on their behalf mate-there's two types of copper as far as i'm concerned-the ones who only want to deal with the stuff that doesn't involve putting there jaw in places where it might get smacked and the ones who are willing to get involved in anything and face it head on and take what ever comes their way-we deal with some bad people who given the chance would be quite happy to jump on our heads or plunge us-i'm gonna be doing whatever it takes to makesure i'm bigger and stronger than most of them-still miss the chinese though:sad:

I'm the one that's always in the middle, getting punched, kicked, spat at, lunged at with knives etc etc etc....and I wouldn't have it any other way.

[husky03]

so your the jam in the sandwich mrs eh

[Milky Bar Kid]

Lol Husky!!!

[husky03]

Hmmm-me likes jam

[stewie]

I'm the one that's always in the middle, getting punched, kicked, spat at, lunged at with knives etc etc etc....and I wouldn't have it any other way.
Didnt know you worked in Warrington ? :) surprised you arent reqd to do an annual assesment for fitness etc