It has been my dream in recent years to join the Strathclyde constabulary. Unfortunately, I will need to greatly improve my current level of fitness before applying. Can anyone who has maybe been there before recommend a good regimen of exercise that would bring me, loathsome lump I am, to a satisfactory level of fitness for the examination? Please keep in mind that I will need to start off slow as I am a very unfit, but have no time restraints so regime can go one for as long as needed. Many thanks in advance.
2006-07-09 23:41:35 · 21 answers · asked by Disgruntled Biscuit 4 in Health ➔ Diet & Fitness
Am overweight, but keep very active - two jobs, fishing, allotment and running around after my son!!
2006-07-09 23:48:33 · update #1
The key with any fitness regime is motivation. No matter how effective a plan is, it's no use if you can't or won't keep to it.
Find an exercise or activity you like, and do it and keep at it. Cycling is good, but beware of traffic. Swimming is great as it is very low impact. Power walking is great too. Find something that you like and can do (be it for reasons of where you live, time, etc.) and enjoy it.
Make sure you try and push as hard as you can. The aim is to work your body harder than it has done so that it will improve to meet the challenge the next time. The trick is to do that incrementally so as to not burn yourself out. So if you choose to swim, first set yourself a goal to, say, swim 30 lengths of the pool in an hour. Start off easy by say, swimming 15 lengths. Rest in between if you need to but keep to your target. Increase that to 20 once you feel that you don't need to rest anymore. And so on.
Doing normal things that would take up more exertion also helps. Like taking the stairs instead of the lift (if you have to go up 30 flights, why not go up the lift halfway and the stairs the rest of the way?). Or walking instead of taking the bus (or getting off a few bus stops earlier).
Do some weight training if you can. The body uses up more calories to keep muscle tissue alive than it does fat. The more muscle you have, the more calories it takes just to keep alive without even doing anything. Don't worry, you won't end up looking like Schwarzenneger, but more toned and feeling a heck of a lot stronger and fitter.
Eat well and healthily. Stop before you're full, eat before you're too hungry. Eat smaller meals 5-6 times a day, rather than 3 larger ones. This helps regulate and normalise your blood sugar levels through the days without the dips and spikes of heavy meals. Always keep an eye on fat content.
However, it is important that you don't feel like you're depriving yourself. If you do then you're less likely to keep to your goals. Treat yourself once in a while. Like if you've reached your 50 lengths of the pool goal, treat yourself to a dinner out. But don't treat yourself too often, otherwise that would be the norm, not a treat.
Drink lots of water. You'd be amazed at the number of times you thought that you're hungry when in fact it's thirst. Water helps your digestion, and yes, bowel movements. Nobody needs the sluggish feeling of constipation.
Last but not least, rest. If you feel tired and dread doing physical activitiy, it's no good. Remember, it's very important that you enjoy yourself. A fitness programme not stuck to is as good as no fitness programme (I hate calling it a regime - that word reminds me of Saddam Hussein).
2006-07-10 00:09:22 · answer #1 · answered by k² 6 · 4⤊ 1⤋
I totally recommend that you hire a personal trainer. These are reasonably cheap and are professional so they will help you get fit in time for you to join the constabulary.
2006-07-09 23:46:03 · answer #2 · answered by susanradford18 4 · 0⤊ 0⤋
Stop eatin lots and move all the time to begin with, swimming is good for real porkers as it takes alot of your weight for you. Cycling also wont jar your ankles, but really just keep moving and dont eat rubbish food. Stick at it, with no chippies, chocolate or cake!
2006-07-09 23:46:07 · answer #3 · answered by locky 1 · 0⤊ 0⤋
Daily crunches and a 3-mile walk 2 days a week.
2006-07-10 02:20:27 · answer #4 · answered by greenwolf44 4 · 0⤊ 0⤋
Take time once a 1 week to plan out and go shopping for meals and snacks so you're prepared whenever hunger strikes.
2016-02-25 12:28:44 · answer #5 · answered by Anonymous · 0⤊ 0⤋
Take time once a 1 week to plan out and look for meals and snacks so you are prepared whenever hunger strikes.
2016-07-13 20:09:40 · answer #6 · answered by ? 3 · 0⤊ 0⤋
Also include 10 grams of fiber to satiate hunger longer which will help prevent bloating from constipation.
2017-03-11 17:47:00 · answer #7 · answered by Natasha 3 · 0⤊ 0⤋
Follow a trim protein/green veg diet plan
2017-03-08 18:09:32 · answer #8 · answered by Mitchell 3 · 0⤊ 0⤋
set a smaller amount meal out there and you may carry less within
2017-02-05 13:20:38 · answer #9 · answered by ? 4 · 0⤊ 0⤋
Green Beret training regimen. good book. Shen Ku - Excellent book.
2006-07-09 23:46:43 · answer #10 · answered by Peter Vandrey 1 · 0⤊ 0⤋