secondchance said:
Yes,
I can understund what you are talking about.But my motivation is doing fitness is quiet simple:
"Any case if you get job offer or not fitness can help for being in good shape and health condition."
I am not young and doing sport is big benefit for me.
I am trying to do minimum and some time extra activities.
My minimum is :
1.Running ( 2-3 times per week).
I started to run from 500 metres. Now my minimum is 8 km.Sometime I can run 12 km.But 8 km it is minimum.But speed is not perfect- about 9 km per hour.
2. Of course - push ups and sit ups. According fitness demanding of Canadian Force for my age ( over 35) in 2 times.
It means for push ups 14x2=28 as minimum. I recommend to be ready doing in 2 times more.
With sit ups - I am trying to do as much as possible in 1 minutes.Time here is issue.
For improving push ups and sit ups I recommend to use next websites:
http://hundredpushups.com/
http://www.twohundredsitups.com/
or any iOS or Android apps if you are owner of smartphone.
Hi Secondchance,
I just wanted to share my fitness regime, and had a few questions. Thanks for sharing those websites by the way. I have been reviewing the push ups one and I like it. Mind you, I'm not sure I could implement the plan right now. My personal trainer (PT) says I can do the push ups every day now if I want but still to maintain my regular days of rest. On my days of rest though I can do other activities just no strength training back to back to allow my muscles recovery time.
I have noticed, because I was over training at one point in time, that I was not able to increase my weights for a few months. I can now though with days of rest implemented. It's also helping with my push up performance. I find the military style push up very difficult to perform.
I run three times a week. My running coach is a firm believer that running a minimum of 3x per week helps to prevent injury.
I was running between 5 to 7km, 3x per week and probably a pace around 7 to 8 mins per km. I was enjoying it. I was doing sets of ten minutes on, and one minute off(walk), but graduated in September 2012 at the Ottawa Army Run. Huge milestone as I had started to learn to run November 2012. Now that my endurance has built up, it's time to work on speed for the CF shuttle run, and to be able to complete 2.4km in my CF required time. Now my running routine has changed. Twice a week I am doing intervals.
Warm up, then 30 seconds as fast as I can and 90 seconds slow. I repeat this 8x and then cool down.
Warm up, then 60 seconds fast as I can, and 60 seconds slow. I repeat this 8x and then cool down. (I find this run much more difficult to make it to the 60 seconds but do see progress each time)
These runs are shorter than my normal 5 to 7km runs I was doing but I do a long run once a week that still ranges between the 5 to 7km. The pace is picking up slowly.
I have completed about 6-5km races. My first one was done in -30 weather in January 2012. I had snow covered eyelashes by the time I was finished. Like I said my pace is pretty slack, and my PB is 5km in about 35mins.
I do strength train, three times a week. A program developed by my personal trainer according to my CF physical requirements.
Do you, or have you. seen a personal trainer to help develop you a program to meet the CF physical requirements?
There are other exercises to build the muscles to complete the push ups, sits ups, etc. I see my PT once a week, sometimes less, sometimes more, depending on my motivation level but always complete my three times a week. Normally twice on my own. I have been doing this for over a year.
I do some other classes at the moment, spin class once a week, and a kettlebells once a week. In in the winter I try swim at least once a week. Doing a 1km swim.
In the summer time I bike.
I hope to get in some snowshoeing and cross country ski'ing this winter but might be difficult with no car to get me there.
Keep up the great work. Any physical training is better than none. Regardless of how long it will take to get IN to the CF. My physical training is the one thing I am the most routine with. It's some other emotional issues I find that get in the way of staying optimistic that my time will come when I am sworn in.
