Help with Fitness

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

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

Yeah am sure it wouldn't do any harm Haha

Originally Posted by 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

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.

Thanks ED but I have done the course already!

Originally Posted by Milky Bar Kid

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.

Yeh, I know that!

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

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

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