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Police Fitness

admin — Mon, 27 Jun 2011 08:50:29 +0000

Police work is all about using the tools that we are given to do our job effectively and safely. The most important tool that we have in Police work is our bodies. We rely on our arms, shoulders, back, legs, & chest to aide us in the execution of our duties each day.

The main task of a Police Officer is to apprehend criminals and how can you do that if you are not in shape. Being in shape does not imply that you have to be a massive mountain of muscle with no neck. Being in shape is simply that you are not over weight and you have a minimal level of strength, endurance, and muscle mass.

You can have strong muscles without having them be gigantic like a pro bodybuilder. A Police Officer who is lean and strong and able to run will be a superb crime fighting machine. There may be times as a Police Officer where you will have to fight with a criminal and being fit will give you an advantage over most criminals who are unfit. Many criminals may put on some size with weight lifting but they usually have zero cardiovascular endurance and during a struggle they run out of gas rather quickly.

We hope that your Police Department has an exercise facility for you to use and if not you should start an effort for your department to implement one. Having a gym at your Police Department is great because you can exercise while you are at work or before and after your shift.

It’s also nice not having to go to to a public gym where you may run into someone that you have arrested or had a negative experience with. If your Police Department does not have it’s own gym you will be forced to join a public gym or exercise at home. Many public exercise facilities offer discounted rates to Police Officers and their families. You could also buy an inexpensive weight set to use at your home.

If weight lifting is not for you then there are many other activities that you can get into that will keep you fit. You could take up bicycling, flag football, soccer, basketball, volleyball, karate, kayaking, aerobics, hiking, inline skating, ice hockey or many other fitness related activities.

The bottom line is that you need to make the effort to do some form of fitness related activity to keep you fit and healthy. Police work is stressful and exercise helps fight the negative and harmful side effects of stress.

How To Pass The Air Force Physical Fitness Test With Ease

admin — Sat, 25 Jun 2011 13:05:29 +0000

If you’re reading this, you probably either want to know what you’ll have to do for the air force physical fitness test and/or how to train for it.

This article will cover both.

What Is Involved In The Air Force Physical Fitness Test?

You’ll be doing exercises in the following 4 areas: aerobic (running), body-composition, push-ups, and crunches.

Now, you’ll be rated on a scale of 1-100, but the trick comes with the age groups. You see, with different age groups comes different demands.

Just to state the obvious, the older you are the less you’ll be required to do.

If you want a full list of these ages and the requirements you can visit
http://usmilitary.about.com/od/airforce/l/blmalefitness.htm if you’re a male and
http://usmilitary.about.com/od/airforce/l/blfitfemale.htm if you’re a female.

3 Steps To Training For The Air Force Physical Fitness Test

1) The first thing you’ll want to do is write down the top grade you can get for each category. For example, 60 pushups would be a perfect 10 for a 20-25 year old.

After you do this, add a few reps and shoot for that. I would personally shoot for 70-75 just to be safe (and maybe impress your future officers).

2) Since you’re going to be training to failure during your air force physical fitness test most likely, I would suggest training to failure while you are preparing for the test. However, this is taxing on your body so do not do it everyday. You can try it every other day or ever 2 days, depending on certain factors such as how much you eat, your genetics, etc.

3) The third thing you’ll want to do to pass your air force physical fitness test with ease is to start learning how to visualize. It’s going to help you tremendously through the grueling workouts the air force will put you through, and it’s going to help you reach your goals faster.

The requirements for the air force physical fitness test aren’t too hard, but if you’re out of shape now they will prove to be a challenge.

Using these 3 techniques, and making sure you prepare in advance, the air force physical fitness test should be a walk in the park for you.

And if you need to lose a lot of weight to make it easier (remember, doing anything with your body will be much easier if you weigh less), there are a large variety of books that are available to help you get a fit body in the shortest amount of time as possible.

Weider Fitness

admin — Fri, 24 Jun 2011 05:46:20 +0000

Weider fitness equipment has brought the world of the gymnasium within easy reach of the average householder. Although fitness training and sports have never been more popular, there are inherent problems with relying on outside sources to provide the facilities you need. It is virtually impossible to get access to gym equipment without paying a settled monthly fee, and signing a contract.

At first glance, that may not seem like too much of a problem, as you need to maintain a fitness regime consistently to gain any benefit from it. There are potential hazards to this theory in everyone’s life, as nothing is ever predictable.

Unless you are a professional athlete, you will have more important factors in your life than maintaining your fitness program. If a serious crisis crops up in your personal or business life, what is going to give way? Cancelling a gym membership has proven a nightmare for many people, who have had their credit rating smashed despite being adamant that they had cancelled their membership in the prescribed fashion. Even if you never do have to leave the gym, there is always the consideration that you may not be able to get access to the machine you need for your workout at exactly the same time you need it.

It is easy to see why the idea of building your own home gym is so attractive to so many people. You have total control over your circumstances, your environment, what music, if any, is playing while you work out. You control your schedule, and the machine you need will always be available.

Enter Weider fitness equipment. It is no longer a bank breaking project to build a gym right there in your own home. The equipment is now available at a price which brings it well within the reach of the average man. There are even payment options to spread the expense over several months. There really is no reason not to dive in and try the world of home fitness for yourself.

These Weider fitness machines are so well designed that they allow you to work several muscle groups at once, all on a light frame that can be sold for a reasonable price, maintained easily, and can be stored in just one corner of an average sized room. For the seriously dedicated enthusiast with a large budget, there is even a digitally controlled weight bench that allows you to specify the exact amount of resistance you apply to yourself. This is fitness technology taken to the fullest possible extent, a deluxe machine that any professional athlete would be happy to train on.

That is not all. For athletes needing strength training, there are dedicated strength systems which can simulate the lifting of heavy weights, but without the inherent risk involved in lifting the real thing. There is no possibility of a loose weight damaging something valuable in the home, or, even worse, causing pain to a family member or visitor.

Top 10 Tips for Flourishing in 2011

admin — Mon, 20 Jun 2011 23:07:40 +0000

To flourish means to grow well, to be strong and healthy, and to be in one’s prime. Who doesn’t want more of that in their life? Start using these tips now to be healthier and happier next year.

Top 10 Tips for Flourishing in 2011:

Make a list of 5-10 thing that you love to do and that bring you joy. Create a vision of yourself flourishing by imagining yourself doing the things you listed. Write down a description of how your life will be better as you do more of the things that make you flourish. Share your list and vision with others who care about you and will support your efforts. Let go of the notion of a quick fix or magic bullet for health and happiness. Accept that you are in it for the long haul. Lasting change promotes new perspectives, learning and new confidence. Stop “should”-ing all over yourself! Take the words “would, could and should” out of your vocabulary. Think “I will ______, so that I can________.” This statement will help you connect with the deeper meaning and importance for increasing lifelong wellness. Develop appealing small goals that you are confident that you can achieve. Accomplishing something you set out to do (even if it’s a small thing) increases confidence and breeds success. Enjoy the present – make the most of your current situation and keep a positive outlook. Life has its ups and downs, staying positive builds resilience – which leads to success. Reward yourself – recognize your efforts and celebrate your successes along the way. At the end of the year, reflect back on 2011 and appreciate your progress, whatever it looks like.

How will you flourish this year?

Fitness Over 40

admin — Sun, 19 Jun 2011 19:55:30 +0000

As you approach forty years of age and beyond the importance of exercise becomes even greater then when you were younger. Your body isn’t what it used to be and if you want to slow the aging process and live a longer healthier life then exercise is the way to go. Being forty or older is not the end of the world. If you start exercising, eating right and taking care of yourself now chances are you will live a long and fruitful life. If you discount this advice then consider this.

People who do a minimum amount of physical exercise and smoke or have high blood pressure have a lower death rate then people who do nothing. That’s right, as you get older, the less physical activity you do the greater your chances of having serious health issues and dying at a younger are. The more fit you are as you age the greater the benefit to your overall health and longevity.

Why is fitness when you are over 40 so important? Because research has shown that people who do not exercise are more at risk for heart disease. In fact, not exercising ranks right up there with smoking, high blood pressure and bad cholesterol as a major cause of heart disease. Going for a walk every day or even 3-4 times a week will significantly decrease your chances of heart disease. The important thing is that you get out and do some form of exercise. It doesn’t have to be a workout that lasts for hours either. Studies have shown how many exercise frequency is more important than how long you exercise.

As we age we begin to lose muscle mass, bone density, and strength. Exercise in general and resistance exercises, such as weight bearing exercise, in particular are great for slowing these loses.

Of particular importance is osteoporosis or loss of bone density, in women over the age of 40 because their estrogen levels are lower as they approach menopause. Although women are more susceptible to osteoporosis, men also need to be aware of its affects and take the proper preventative measures and nothing is better at preventing the loss of bone density than exercise.

So being fit and over 40 is like the fountain of youth. We all know that exercise is good for us, but the hard part for a lot of people is actually getting into that mindset and doing some sort of exercise program. We can come up with all the excuses in the world why not to exercise but the fact remains that following some sort of exercise program as we age can slow down that process and allow us to live longer and healthier lives. So join the fitness over 40 crowd and see how much younger you can feel.

Fitness Instructor Job Description

admin — Tue, 14 Jun 2011 03:18:24 +0000

Fitness instructors or personal trainers work to increase individuals’ level of fitness through evaluating how fit they are, and working towards goals to optimise their fitness through the creation of structured programmes. They may work on a freelance basis in fitness clubs or health centres, they may work as corporate fitness instructors for companies, or they may work individually on a one to one basis with clients.

Fitness instructors are responsible for assessing a client’s well-being in terms of their blood pressure, weight, aerobic capacity, whether they have any health factors limiting their ability to get fitter e.g. asthma, and will assess whether they need to change aspects to do with their lifestyle.

They will work closely with clients in order to work out specific aims as regards fitness. These may include such things as losing weight, toning up, or gaining more energy. Once these have been agreed the instructor will work out a tailored programme including exercise, diet and lifestyle to create a path towards these goals.
The instructor needs to be involved with clients at every stage of their development and must be able to motivate people and provide regular feedback.

Qualifications in exercise science, health studies, sports studies and diet and nutrition are all useful for those working in this area. Employers also often like to see candidates who have completed examinations run by REPs, (the Register of Exercise Professionals). This has 4 entry levels – those with a relevant degree and at least six months experience will gain a level three, a level which most employers ask for.

Qualified fitness instructors can choose to move into specialist areas including working with disabled people or working rehabilitating people after injuries. They may decide to work with pre and post natal groups or run children’s exercise classes. Many fitness instructors also teach classes including yoga, aerobics, aqua-aerobics and Pilates for instance.

Prospects for personal instructors could be a move into sports management or they may progress to management within the fitness centre.

When working for personal clients instructors usually earn around £30-£50 per hour, dependent on location.

Makeup and Beauty Trends for Spring and Summer 2011

admin — Mon, 13 Jun 2011 17:59:43 +0000

Fashion weeks are held semi-annually in all major fashion capitals. From January to April, designers show their autumn/winter collections and from September to November spring/summer collections are showcased. Fashion weeks are held well in advance to allow a chance to press and buyers to preview fashion trends for upcoming season.

Various fashion trends have been set for upcoming Spring/Summer 2011 season. Top Italian designer houses like Giorgio Armani, Prada and Gucci have revealed their spring-summer masterpieces along with latest makeup and beauty trends. Upcoming spring/summer 2011 season offers top beauty trends inspirations. Some of the major makeup and beauty trends are given below.

Bright Lips:

Models that strutted down Spring/Summer 2011 runways were popped up with coral, pink and red lips. From matte through glossy finishes, no doubts bright lips are clearly must-haves for upcoming season. Continued from winter 2010, bright colors like orange-red will be defining fashion for spring 2011 season as well. Bright lips will be a symbol for bold and beautiful flaunting sensuality.

Hippie Hair:

This season, retro hairstyle will be IN. It’s easy to create and manage this look. Long flowing natural waves, the reminiscent of 1960s and 1970s, trailed down the runways of spring-summer 2011. To recreate matte waves, makeup artists used generous amount of gel. For 2011 spring-summer, messier the hairs will be, better they will look.

Bronze Babes:

Golden or bronze skin is synonymous to warm climate and this makeup trend was frequently don by runway models during spring/summer 2011 shows. Etro models wore violet lids to accentuate hazy. Makeup artist dusted MAC White Gold Pro Pigment Powder on top of peach blush which created a sun-kissed glow. Carrying on with same color as side theme, Moschino girls upper cheeks were dusted in rust-brown shades which accentuated their pouts.

Sleek Updos:

Spring 2011 runway shows of Versace, Prada and Jil Sander viewed models wearing the classic lady look updos. Hairs were kept close to head which draws attention to face that can be just as high glamorous as big hair. You can play with accessories and shape which adds complementary touch to updo. Sleek updos look classy and elegant for all occasions.

These were some makeup and beauty highlights from Spring/Summer 2011 runway shows. So, get inspired with these makeup trends and get ready for the ravishing summer looks!

Extreme Fitness

admin — Sun, 12 Jun 2011 13:06:47 +0000

Extreme Fitness is a Toronto based fitness club with more than ten gyms in areas such as 90 Interchange, North York, Thornhill, Danforth, Delisle, Dunfield, Pickering, Whitby, Richmond, and Wellington. Set in a clean environment and equipped with state of the art fitness as well as work out equipments, Extreme Fitness strives for a quality as well as healthy fitness health club culture. Opened its door in 1995, Extreme Fitness states that it has now more than 100,000 members, with 13 state-of-the-art facilities in the GTA, all of them rendering high quality, result-oriented fitness training programs and plans, in addition to providing access to expert fitness professionals.

Depending upon unique fitness goals, Extreme Fitness offers a range of fitness programs to suit your requirements, from personal training and nutrition and weight management to chiropractor, massage, and swimming classes. You have options to choose from more than 400 personal trainers, who in turn help you to set goals and train you in handling fitness equipments as well as guiding through fitness classes. Likewise, the services of certified nutritionists are made available here to devise a diet plan in order to meet your specific requirements. There are also certified licensed and registered massage therapists to help members with injuries that occur during sport and work out training programs. In addition, in certain locations, Extreme Fitness renders the services of certified swimming instructors in order to train you as well as your kids through the Life Saving Society swim program.

When it comes to fitness classes, hundreds of fitness classes are available that have been categorized into five such as Cardio, which are classes that are focused to burn calories and improve the functioning of heart as well as muscles; Strength and Tone that is designed in such a way that it should be practiced on regular basis; Mind and Body – a fitness program that gives emphasis to physical training while rejuvenating your mental; Cycle, which is designed to recreate the biking experience, and Specialty that are based on activities related to holidays, sports, and cultural events.

Above all, a specialty is its SmartStart System that cover analysis and evaluation of body composition analysis, physical condition assessment, cardiovascular efficiency assessment, goal setting, establishment of target heart rate zones, workout technique assessment, workout orientation, and nutritional knowledge assessment.

Fitness Testing

admin — Sun, 12 Jun 2011 01:03:36 +0000

For decades we have read about, took part in and wondered why fitness tests are important or necessary, but do we actually understand them, the basics, the make up, the results, probably not.

The word conjures up dread and fear in many an athlete or member of the public, no one wants to look a fool or fail at the test, some are physically sick before, during, after or all three, some need toilet breaks at every natural pause in the test.

Trainers attempt to misguide you by calling it an assessment or a base test, but at the end of the day, it boils down to a test.

What does the test cover, well that depends on your trainer, gym, fitness advisor, health professional, Some tests cover strength, aerobic output, lactic tolerance, speed, endurance others cover flexibility, VO2 max, explosive power, some are general in approach others sports and generic specific. Generally speaking, fitness tests cover strength, speed, suppleness, stamina, the outcome is the same it gives a trainer or a coach something to work from and gives the athlete or client a base line from which they can see an improvement the next time the test is conducted.

Why do we test, this question can become complicated however a test is conducted in order that a measurement or evaluation process can begin, however anyone conducting the test as a trainer or coach should ensure they are familiar with the test and understand that the test must be specific to the end result and that it can be standardized and specific to the skills required for the client or athlete and may be performed under pressure. Tests should be able to measure the required factors that are to be tested, in other words the test should be objective rather than subjective. A test should be able to measure specific requirements in a sterile environment where possible, or be as close to the initial test as possible.

Factors to consider prior to testing

o Area to be measured (e.g. recovery time)

o Method of measurement (e.g. monitor)

o Accuracy of the device (data input/output)

o Data Collection

o Data analysis

o Data to be disseminated

o Decisions to be considered in relation to collated information

o Implementation of such decisions regarding technique (if applicable) and training regimes

The above factors and considerations should be done in consultation with the person being tested and be completed at each stage.

Everyone should be aware that other factors can influence a test and need to be considered,

o Accuracy of the test

o Test conditions

o Specificity of the test

o Commitment of the client/athlete

o Caffeine intake

o Medication

o Warm Up

o Time of the test

o Fueling in respect of last meal and what time

o Clients knowledge of the test

o Effort during the test by the client or athlete

o Knowledge and skill of the tester

o Athlete/clients rest periods prior to the test

o Time elapsed since last fitness test

The test itself should be simplistic in that it will test one factor unless a sport specific technique is required to be tested. Trainers, Coaches, athletes and clients alike should be aware, No be prepared for fluctuations in the tests each time, resulting in increases and decreases in some areas.

After everything has been calculated, debated, analysed and considered, what happens to the information that is recorded. Well the information collated is only viable if all parties concerned are aware that training diaries on both sides must be maintained. The trainer or Coach requires training records in order that a programme can be monitored, corrected and implemented to increase or decrease the volume of training and specificity of it so that injuries, overtraining and de-motivation is not allowed to creep in. The client or athlete is required to keep a diary in order that they can see progression, monitor injuries, monitor fueling, moods the list can be as detailed or as sparse as is required for the standard of the records and test.

Coaches and Trainers need to understand the test they are conducting in order that the correct data will be collated from the test, failure to get the basics right will have dramatic effects on future training regimes and tests.

Information required to be collated from any test will vary dependant on various factors, a few things can help minimise some of the effecting factors, such as the test should be specific and measurable, data from training sessions both Coach/trainer led and individual training need to be collated and compared ensuring all are kept up to date this shouldn’t be a problem for any of the parties involved in the test. Factors affecting the test,

o Athlete well being (moods, composure, health)

o Training Load

o Intensity of Training

o Specificity of training

o Last race/test

o Body statistics (body fat, bmi, resting heart rate etc)

o Training Conditions (eg outside, inside, hilly, windy, hot)

o Injuries

o Responsiveness (to training load, moods, etc)

Other information that should be considered are status measurements, this can be a test, which in turn becomes part of the training regime and is used frequently to measure and observe progress within the regime. Things such as

o Event Specific

o Muscle endurance

o Plyometric strength

o Flexibility

o Mobility

After considering all of the above and the need for various types of testing how best can they be described,
Maximal Tests,
Basically record the client or athlete’s effort at race pace, which in turn means until exhaustion, tests such as

o MSFT (multi stage fitness test)

o BFT (Military basic Fitness Test)
These tests do have disadvantages such as athlete commitment to the test, injury or overload.

Sub maximal tests are designed to test an athlete below their maximal effort in turn a coach or trainer can make a generalization about the results beyond those areas tested. As with maximal testing there are disadvantages such as small measurement recorded inaccurately can result in large discrepancies owing to the generalisation of the result, also generalisation in comparison to the test.

What kind of tests are there and how do we know which ones are right for us as individuals or as trainers/coaches. Basically some of it will and is trial and error although the test should be specific to the outcome, and tests criteria should remain constant at each testing face. No matter what part of your body, or Cardio system you wont to test their is a test out their.

In Heaven in 2011

admin — Sat, 11 Jun 2011 20:04:48 +0000

It’s time for the yearly battle of the bulge that is the holidays. It’s a war out there and the battlefield is lined with fried turkeys, pies, cakes, cookies, and anything else your heart desires. It’s you against the calories. How are you going to come out on the other side unscathed?

That’s definitely easier said than done. A big part of meeting your weight loss goals during the holidays has to do with simply deciding in your mind (and your tummy!) that you will not succumb to those holiday calories. Keep your body active and keep choosing activities that force you and the family off the couch and into the world!

As a long-time personal trainer in Cambridge, MA, I’ve got some great ideas on how to keep your blood pumping and your hunger levels low during this holiday season.

Take a group fitness class – Fighting the urge to stay on the couch and veg? Hit your gym and take in a group fitness class. This can be anything from zumba to yoga to spinning and anything in between – anything that gets you up and moving! Lots of gyms have holiday deals and sales. Check them out and see if you can find a cost-effective way of keeping the pounds off. Also look into taking a group personal training class with friends.

Dress up a little – The weather outside is frightful, but you don’t have to look it! Studies show that the better you feel about yourself, the less harm you will do to your body. So if you’re attending a fancy party, dress for success and chat it up with a handsome stranger. Maybe that person will keep you so busy you won’t even notice you never made it to the refreshment table.

Cook yourself some low-fat options – Going to the family home for that big holiday day? Used to getting home cooking from Mom? This year, try something a little different. Bring your own dish potluck style. You should try to control as many variables as possible in your diet and exercise journey. If you bring your own dish (of course, which you cooked in a healthy way!) you know exactly what’s in it and the portion size that you can have. This is not to say you should only eat this one thing – but at least you have a basis to start from where you can be comfortable.

Get the family involved – Instead of vegging out on the couch post-dinner, get the family up and out. Instead of going to the movies as usual, what about going bowling? Engaging Dad and Grandpa in some games on the Wii Fit? Even having a contest of who can lift the most or having a talent show will use up some of those extra calories you’ve taken in. You never know – you could be starting a new and original family tradition! Help your family meet their weight loss goals in addition to your own, and start the new year bonded and stronger than ever!