COP FITNESS

Mixing IT UP!

2011-07-31T16:54:00.000-07:00

Getting too set in your ways? Mix it up!

Get away from the bodybuilding sets and the Back/Bi days and try some crossfit style routines

Keep Moving

try 5 sets of:

20 pull ups

30 pushups

40 situps

50 squats

Keep moving, cut the reps down or the number of sets if your just starting out, the idea is to keep moving. SWEAT!

Wearing a Vest

2011-06-27T19:02:00.000-07:00

Everyone knows you should wear a vest, we have heard it millions of times. Still everyday I see deputies exposed to the public, not wearing body armour.

I wonder if those that choose not to wear body armour understand how it effects others around them? I would be willing to bet, they don't. Think about this, if you respond to a call to assist me in searching a house and your not wearing a vest, then you have effectively put me at risk.

Wear your vest, it's not just for you and your family, it's for me.

Tracking Your Workout with Your IPhone

2011-01-30T18:00:00.000-08:00

A lot of people like to use a journal to guide and record workouts. I have always liked the idea of this, but I just don't have it in me to carry a book and pen and write everything I do down. I do, however, have my iphone plugged into my head for music, not to mention it keeps most people from interupting your workout. If you want to look even more busy, you could use an app to record your workouts and much much more.

I have been using Gym Buddy, $2.99 last check, on my IPhone to record and track all kind of personal information about my gym efforts. There are several programs out there and once you get use to recording your sets and reps it comes natural. Some people find that it can help with motivation, "got to fill out my log", and if you miss a workout looking at that empty square on the calander can provide another form of motivation. One interesting bit of information that I like to look at is the total amount of weight lifted durning a session. I was shocked to see numbers over 27500 lbs for a chest tri workout and 55000 lbs for a leg routine. Check it out, it might be what you need to spark some new interest and get to see actual progress.

Add a Push-Up Day

2010-12-30T15:27:00.000-08:00

Increase your chest development and strength with the PUSH-UP!

Even if your working your chest hard, pick a day and add 100 push-ups to the mix. Do them in as few sets as possible with as little rest as possible. Also changing the type of push-up by elevating the feet or hands (incline/decline) can help and shock the muscles into growth.

2 Rules to follow:

If its easy change it so it's not.

When you can do 60 in the first set without stopping, do 150 total.

Order of Exercises

2010-11-21T18:50:00.000-08:00

Do exercises for large muscle groups (chest, back, hips/thighs) before smaller muscle groups (triceps, biceps, lower legs). For instance, do triceps after chest or biceps and forearms after back.

Alternate push and pull exercises (supersets).

Do multi-joint movements such as bench press before single joint movements. Start your routine with lat pulls and end the day with bicep curls.

The Warrior M20s flashlight 320 lumens

2010-10-30T19:40:00.000-07:00

Flashlights have come a long way in the past few years as LED technologies have taken off. If you take a look around chances are you will find several quality lights out there you have never heard of. Most of these lights offer more light for a fraction of the price of long time police favorites like streamlight and surefire.

Olight is one of those lesser known manufactures that are making lights that out perform the old favorites at a fraction of the cost. I have been using a Warrior M20s from Olight for a couple of weeks now and it's a great light for $70.00. It has 4 setting counting a very powerful and disorienting strobe that can be accessed with a instant on switch located on the side of the tail cap. With a maximum output of 320 lumen, it is in a class of its own when it comes to light output. In that price range in a surefire you would be looking at 11o lumen range, you would have to more than double the price to get close to that kind of output.

Shown in the middle of this lineup, the Olight Warrior features a instant on strobe switch, pocket clip and stainless steel striker type bezel. It is capable of using several popular batteries including CR123 batteries or rechargeable 18650. I'm looking for a good deal on the rechargeables now. The light can run for 4 hours on high (320 lumens), 12 hours on medium (120 lumens), and 150 hours on low (9 lumens). Olight seems to stand behind their lights and they are offer several accessories with the light like filters, 2 different reflectors, a weapon mount and a remote switch. The Olight uses the newest LED bulb which produces a bright white light and helps with the runtimes.

CONS:

Not easily recharged and limited only 4 hours of runtime on high. The biggest draw that streamlight offers is the ease of recharging the light and the ability to put out for basically a full shift.

May take some time to find duty gear or a way to carry the light on your belt that you like. The endless amounts of duty gear options for the surefire and streamlight models you won't have that problem. Some carriers for the more popular lights will work with the M20, it just takes a little hunting. I have been using the Maxpedition light holder, shown below.

The instant on switch for the strobe is a great feature and makes the light usable as a distraction device and even defense, but it is all but impossible to locate the switch quickly. I am not sure what the answer is to that problem, if it was more tactile or larger it could help, but it could increase the likely hood of accidental activation.

LIKES:

Well made

Waterproof

Compact and bright

Multiple Battery options

Easy to adjust light output

Customizable with removable pocket clip, bezel and tac ring.

Quality accessories like filters, mounts and switches

Health Reform Law and your favorite lunch spot....

2010-10-25T14:15:00.000-07:00

If you think the health care reform bill had nothing to do with your lunch, think again. A little noticed national calorie labeling rule tucked into the legislation assures that within a couple of years, everyone who walks into a chain restaurant will see calories counts displayed alongside the price of a meal.

The public health concept is twofold. Making restaurants post calorie counts might drive them to compete with healthier menu items instead of just on price and taste. And if customers learn that a Whopper is 670 calories and a caramel Frappucino is 380, they might make different choices.

New Yorkers have been living with highly visible calorie counts on chain restaurant menus for a couple of years. The results have been mixed at best.

Although the federal law is based largely on the one designed by the New York City Health Department, there are difference.
The rules about where the calories counts have to be at drive-through menus have been tightened. And the law only applies to chains with 20 restaurants or more. The New York law applies to chains with at least 15 restaurants. The change was requested by the National Restaurant Association, which wanted uniform standards nationwide.

Sixteen other states and localities have passed similar laws, and more are pending. The national law will supersede the local laws. So the Centers for Science in the Public Interest, which began a campaign for nutrition labeling at restaurants seven years ago, is suggesting people who worked for the fast food calorie labeling law turn their attention to getting calorie counts listed at cafeterias in hospitals and government buildings.

Reprinted from The New York Times, Kim Severson 3/23/10

I want to be a cop.....

2010-10-23T18:50:00.000-07:00

I read and take part in a few "forums", I think they can be useful, full of information and fun. Jeep Forums, Fitness Forums, Gun Forums, etc., I'm a forum junkie.
I came across an interesting thread in a jeep forum's off topic section lately. A member was wanting to change his career and go into local LE at the age of 33 and he was looking for advise.

The response from other members, some cops, some not, seemed strange and hollow to me. A few suggested being a firefighter over a cop, some advised to start in other fields like corrections.

This was my post
Some things to consider:
# SOME PEOPLE WILL THANK YOU
# SOME PEOPLE WILL HATE YOU WITHOUT EVEN KNOWING YOU
# YOU WILL SEE DEATH AND HEARTACHE
# YOU WILL SEE HOW THE SYSTEM FAILS MOST PEOPLE AND HELPS A FEW OTHERS
# YOU WILL PUT YOUR LIFE AND SAFETY AT RISK
# YOU WILL SLOWLY GROW TO HATE AND DISTRUST MOST PEOPLE
# YOU WILL BE BORED MOST OF THE TIME
# YOU WILL FIND SOME GREAT BROTHERS TO WORK WITH
# OTHER PEOPLE WILL TREAT YOU DIFFERENT, YOU ARE THE COP AT THE PARTY
# YOU WILL SEE OTHER COPS THAT MAKE IT DIFFICULT FOR EVERYONE
# YOU WILL MAKE A LOT OF MISTAKEs; IF YOUR LUCKY YOU WILL GET SECOND CHANCES
# YOU ARE HUMAN BUT OTHERS WILL NOT UNDERSTAND THAT
# YOU MUST WANT TO DO THE JOB
# IT IS LIKE NO OTHER JOB ON THE PLANET, FOR GOOD AND BAD

My 2cents

Sneaky Bags from www.sneakybags.com

2010-09-19T07:54:00.001-07:00

My MSAR with the small rifle bag and active shooter bag.

Equipment Heads-up!

I just came across a line of products that seem like a great idea and thought I would share.

I'm not ate up with the Tacticool look of most police products. I like taking a below-the-radar approach if it is possible.

The idea behind Sneaky Bags, is not to attract undue attention, hence the "Sneaky" part. The popularity of "blackops" super tactical products is all over the place. You can get tactical cell phone holders and active shooter bags to carry all your gear. The problem with most of these items are the attract attention and look the part. There is nothing wrong with this, sometimes function over form is necessary, but, there is something to be said for a quieter approach.

These products from Sneaky Bags maintain a high degree of function while not attracting a lot of "look at me, I have a rifle" attention.

I have been using a small rifle bag and an active shooter bag from them for over a month now and I can say that I am liking the "sneaky tactical" side of these bags. They are well made in the USA.

Check them out and think about how it can be tactical to go unnoticed.

Goal Setting

2010-09-12T10:23:00.000-07:00

If your going to lift weights, then ask yourself, "What's my Goal?"

MUSCULAR ENDURANCE: The ability of a muscle or group of muscles to perform repeated contractions against light loads for an extended period of time.

Use lighter weights, complete 3-4 sets of 12-15 repetitions, take a shortened rest period of 60 seconds or less between sets

MUSCULAR HYPERTROPHY (GROWTH): Increase in muscle size and mass.

Use a moderate to heavy weight complete 2-4 sets of 6-10 reps; rest 30 to 90 seconds between sets

MUSCULAR STRENGTH: The maximal force a muscle or group of muscles can generate in one maximal effort.

Use heavy weight; complete 3-8 sets of 1-6 reps, rest 2+ minutes between sets

Chances are, if your lifting weights already then your doing something along these lines. The best option is to rotate every 4 weeks or so, from one method to another.

The Uniform and Command Presence, A RANT!

2010-07-21T17:05:00.000-07:00

First, I don't mean any disrespect to anyone.
With that said, I do think that public image in the uniform is important. I have had civilians come up to me on numerous occasions asking why there is obviously no "physical fitness requirements to stay in law enforcement"?

That is a hard question to answer, because most people know to get into LE, and make it through most academies, you need to be in some kind of shape. The common question is why doesn't this continue? If the public see this, then administrators must see it also. Right?

Yes and no. The problem with making department wide fitness requirements is no one can be exempt. That means, big boy sitting at the top as to comply. Not a big deal, but what if he doesn't? What if the patrol guy doesn't? Are you going to let someone use a medical exemption for a "fitness" requirement? If they can't maintain a basic amount of fitness, can they do the job? Sounds like someone might get sued.

The truth is, Americans are overweight, so cops are overweight. The choice has to be the officers, you have to do it yourself.

KNOW THIS; THE PUBLIC SEES IT, THEY RESPOND TO IT, IT EFFECTS YOUR ABILITY TO DO YOUR JOB! IT TAKES AWAY YOUR COMMAND PRESENCE IT PUTS YOUR SAFETY AT RISK!

While I'm on the soap box: If your a "big boy" and think that extra 150 lbs your carrying around makes you a badass and intimidates the bad guy, your wrong! If your out of breath after you walk up a flight of stairs or up to a violator's vehicle, then you have displayed how weak you are. You have left yourself open to resistance, whether it be verbal, mental or physical.

Get in shape!

Change Things UP!

2010-05-31T15:05:00.001-07:00

SUPERSETS/CARDIO/TREADMILL/BIKE/JOG/GROUP CLASSES/HEAVY LIFTING/HIGH REPS/LOW REPS/NEGATIVES/SLOW REPS/SPORTS/SWIM/HIKE/YOGA/BOXING/ETC.

You have to mix up your program if you want to see results, avoid injury and keep your body burning calories at its max.

Change your program up every 4 weeks at least and any day that you need a change make it.

BURN MORE CALORIES/BUST PLATEAU/REACH FULL GROWTH POTENTIAL/INCREASE ENDURANCE/STAY MOTIVATED/HAVE FUN/GET CUT

BE YOUR BEST

Not all "Weight Problems" are the same

2010-04-23T05:58:00.000-07:00

Not everyone is looking to lose weight, some need to gain or maintain body mass. I know what some of you are thinking, "poor bastards." But, it can be a real problem for some.

If you are active and underweight it becomes even more important for you to maintain a nutritionally consistent diet. For individuals that are training hard and not seeing results, look at your protein intake. Your body may already be in a metabolic overdrive, throw in some exercise, and you may see a dangerous drop in body weight, recovery and energy levels. Focus on meals that are higher in calorie but try to keep simple sugars and bad fats down. This will help you maintain and gain quality mass and prevent belly fat.

Some options:

Fruits and Nuts are high in calorie, natural sugars and fats.

Meat (lean) and Potatoes make a good combo.

Spread out your calories and include a few extra snacks.

Protein Bars and supplements might be a good easy option for you.

Genetics and be a difficult obstacle for everyone, but you can put up a good fight and achieve your goals. You do have a GOAL, right?

Increase Strength on the Bench

2010-04-22T07:19:00.000-07:00

Negatives

Having trouble breaching that plateau on the benchpress? If you have access to a Smith Machine give negatives a try.

Set up a smith machine with a bench and heavy weight that you can bench maybe twice in a regular fashion. Have your partner do most of the lifting phase and you resist the negative (downward) phase of the lift. Try for a count of 5 before the weight touches down. Use the machines safety stops to prevent the weight from touching your chest.

Superset Extra:

2010-03-21T18:05:00.000-07:00

On Bi- Tri day throw in:

1 set of dips, as many reps as possible, followed up by one set of pull ups, as many reps as possible- Repeat this for 5 sets.

SUPERSETS

2010-03-02T19:28:00.000-08:00

Supersetting is a great way to bust through a routine or to move to the next level in your training. It is considered more advanced method of training. Basically, supersetting is moving from one exercise to another with no rest. The exercises can be for the same muscle group or different muscles, often opposing, like chest and back or bicep and triceps.

Advantages:

saves time

increase intensity

overload muscles

variety

Examples:

Pre-exhaustion sets: Doing a isolation movement like one set of LEG EXTENSIONS followed by a compound movement like one set of SQUATS. Repeat this for a total of 4 sets each.

Opposing Muscle sets: Combining one set of bench press followed by one set of dumbbell rows. Repeat each set 4 times.

Supersets can be a challenge and might require more rest and you should maintain a higher heart rate during your workout.

Lunch

2010-02-23T07:30:00.000-08:00

I'll just grab something fast!

How about an Arby's Ultimate BLT Market Fresh Sandwich. Sounds good, the "Market Fresh" is a nice touch. Let's see, how does *880 calories, *46 grams of fat (10 saturated) and *1740 mg of sodium sound for lunch?

How about Subway's Footlong Marina Meatball Sandwich? It shouldn't be a shock that it's bad, but how bad can it be? Hmmm, how does *1160 calories, *46 grams of fat (18 g saturated, 2 trans) and over *3000 mg of sodium sound? Yummy, even if you cut this one into a 6" your in trouble!

I have been good this week, I'll have a burger at Chili's. I'll take the Chili's Smokehouse Bacon Cheese Burger. I mean I know it's bad, but, I'll get back to the "diet" stuff tomorrow. So that's *1900 calories, *138 grams of fat (47 gr saturated) and 4200 mg of sodium.

Any one of these "lunches" and thousands of others just like them, just once a week, could wreck your efforts to lose weight and be healthy. Learn what you are eating, fix your own meals and stay away from the "cheat meals".

Eating Out

2010-02-15T17:32:00.000-08:00

Got to grab a quick lunch out?

Ask for:

No Cheese

Grilled

No Mayo

Wheat Bread

No Oil

Stay away from:

Crispy (=fried)

Fried

Special Sauce (?)

"Creamy" Dressings

Cheese

Hotdogs

Processed Meat

Supplements?

2010-02-14T13:18:00.000-08:00

I am often asked what supplements do I take, or what do I recommend?

Supplements are a difficult subject to talk about. If you read any kind of "Muscle and Fiction" mag or spend anytime looking online you will find 1000s of supplements that promise the world and even have "studies" and "research" with graphs and pictures.

One thing is for certain: If there was a pill to make you lose fat, then every woman in America would be taking it or would have taken it. If there was a pill to build muscle (that was safe and legal), then every man in America would be taking it or would have tried it.

My first recommendation would be to check with your doctor before taking any supplements. Most doctors will recommend a daily multi-vitamin and maybe a few other items, but not much else. Medicine in the U.S. is proactive, it does not focus on prevention or nutrition. You might have a doctor that will say something like, "you should cut down on the fried foods" or something to that effect, but to really discus your diet and how it effects your health with your physician is rare. In other countries it's not like that. Medicine is more proactive, you can't deny that diet, nutrition and genetics is important, and it makes sense to look at it. It's like taking your car to a mechanic and not discussing the fact that you never change the oil or that you have used bad gas.

The Basics:

Multi-Vitamin-look for a "Men's" version if your male and "Woman's" if your not. I take One A Day Men's.

Joint Supplement-containing Glucosamine and Chondroitin. I have used several brands, always looking at the labels to make sure they contain high enough doses of the desired ingredients. I am currently taking a product called "Move Free Advanced Triple Strength". I have noticed a decrease in shoulder and knee pain since supplementing with this type of product.

Omega-3 Fish Oil- Look for enteric coated to prevent "fish burps". I take a capsule from Sam's that is enteric coated and double strength so only one per day is needed, just makes it easier. If you have certain risk factors for heart disease there is a prescription version of this supplement, ask your doctor. Lots of research out there about supplementing with fish oil, it's the vitamin of the new age.

Beyond Basic:

Antioxidants- I take ECGC a green tea extract, Grape Seed Extract and an occasional extra Vitamin C. I won't go into it here, but spend a few minutes researching some of these antioxidants and others and make your own choice. To me extra antioxidants make good sense.

BCAA-Branch Chain Amino Acids-During heavy training routines I take a BCAA supplement in a drink mix. There is a ton of research out there about how these aminos can help you rebuild after training. My real world results are mixed, but I have used them for years and can tell (real or not) when I don't have them.
Protein- A quality Whey Protein may be useful if you are on a calorie restrictive diet, or if you are trying to eat 5-6 meals a day, a low calorie smoothie with some whey is a easy fix. I am hit or miss when it comes to supplementing with protein, currently I'm taking a scoop (25grams) of whey with a diet juice drink in place of a regular snack. Don't take more than 30 grams in a single serving.
Extra Vitamin D3-The FDA has suggested doubling the RDA of Vit D. If you work nights or use sunscreen or don't get enough dark green leafy vegetables you may need an extra 400 IUs to 800 IUs of Vitamin D3. Research is showing it may effect your body in multiple ways including preventing cancer and benefiting heart health. It is a different class of supplement, unlike most other vitamins, it is a hormone. Make sure it is the "D3" version.

How Much Protien

2010-02-08T17:48:00.000-08:00

Fact: Protein contains the same number of calories as carbs = 4

So eating protein results in eating calories, no way around it. If you are trying to take in more protein to help repair muscles after a hard workout then you must understand that you will likely be taking in more calories which will result in a BF increase.

New research from the University of Texas Medical Branch at Galveston is suggesting that the body can only use 30 grams of protein (a 4-ounce serving) per meal for muscle protein synthesis (production). Therefore, 4 ounces (approximately the size of a bar of soap, a checkbook, or a deck of cards) of chicken, fish, dairy, or lean beef may be all your body can use at one time. I am glad to see this information coming out. Some of the protein supplements containing 40-50+ grams per serving pack a lot of calories and may be going to waste.

Working out hard and following a basic meal schedule of 5-6 small meals per day seems to give you the most bang for your buck. Making sure you get 20-30 grams of protein in each one of those meals is important for your recovery. Keeping your meals around 300-400 calories is my basic recommendation, it's best to keep it simple.

Pull-ups

2010-02-08T06:25:00.000-08:00

Pull-ups take practice and determination, but can benefit your upper body strength like no other single routine. Often the bench press and bicep curl get all the attention when it comes to showing off at the gym. One reason you don't see the big tough guys showing off at the pull-up bar is they can't. To do an impressive set of pull-ups, it takes practice.

Try this 1 - 2 times a week:

4 sets of Pull-ups

4 sets of Lat pulls

4 sets of Cable Rows

(shoot for high reps, 10-15, to failure)

20 minute workout

2010-02-07T16:09:00.000-08:00

Complete as many sets as possible in 20 minutes, rest only if you have to!!!!

8 pull-ups

15 push-ups

25 body weight squats

25 crunches

Blackhawk Serpa level 3

2010-02-06T16:44:00.001-08:00

The Serpa Level 3

I have been using this holster and I have to say that it is the only true update on a LE holster that has come around in years. I think the holster is a smooth and fast operator under ideal conditions. I have not had to defend the weapon in a retention situation, training or otherwise, but I feel like it could take a lot of punishment and at least remain on the belt.
As for retaining the weapon during a struggle I'm not that convinced. I'm not sure how sturdy the hood is and if I would depend on that alone to retain the weapon if the lower button is being depressed. Here's a quick overview:

Cons/Concerns:

The top release mechanism is just that, a mechanism that has more than one point of potential failure. The release on the hood relies on a spring to open. Could this break or otherwise become jammed? It is possible, springs and hinge points fail. This is just a thought because it has been 100% reliable for me during hundreds of practice draws.
The lower release button is a rocker design. It seems like it would be possible for debris to get lodged into the button system if the officer was forced down to the ground. Rolling onto the holster could apply 100s of pounds of pressure that could force rocks, dirt or snow into mech and prevent the button from moving.

Pros

Finger position is more natural and, despite what some critics say, safer. We have all been trained to position the finger in a pointing position and with just a bit of practice the button is always in reach.
Light weight
Smooth to draw from

I think some real training with the holster, putting it through some heavy duty retention exercises may be needed for me to really give a full recommendation. Relying on 2 mechanical systems to work before I can get my weapon on target is scary to think about. For me, I do have some faith in the holster, or I would not carry it, and plan on continue to practice with it. No real life data is available for duty use and failure of the serpa. Blackhawk claims that multiple departments are using the system, Virgina Beach, VA is one of the larger ones.

One thing is for sure all holsters can and will fail, you have to make your own choice and practice, practice, practice.

Tech and Tools and Fitness

2010-02-06T16:37:00.000-08:00

I have decided to include some post on some tools of the trade. These mini articles are just for informative information only and they are MY OPINION.

Basic Resistance Training -Where to Start

2010-01-07T14:09:00.000-08:00

Give me a Routine

A very common request with a difficult answer. However, there is a basic idea that is easy to understand, Nike says it best, "Just Do It".

The SAID Principle

2010-01-01T11:23:00.000-08:00

SAID stands for Specific Adaptation to Imposed Demands. What does that mean? It refers to the principle of adaptation that your body uses to get stronger to meet physical demands that are placed on it. Specificity refers not only to exercise selection but also refers to how the exercise is done when lifting (fast/slow), and to the number of sets, repetitions, and amount of rest taken.

Basically this means that changing up your workout is necessary, it keeps you from plateauing and increases muscle gain.

Resistance Training

2009-12-19T10:32:00.000-08:00

TRAINING METHODS

Structuring your workouts in resistance training

There are 3 basic goals that are sought after in weight lifting: Endurance, Hyper-trophy (growth), and strength. To a certain degree you can benefit in each area from resistance training but some methods of lifting will achieve a more specific result.

Here are some general rules for the beginner/intermediate exerciser.

ENDURANCE TRAINING:

2-3 sets

12-15 reps

<70%>

30-60 sec of rest between exercises

30-60 minute workout

HYPER-TROPHY:

3-6 sets

8-12 reps

70-80% of max weight

30-60 sec of rest between exercises

30-60 minute workout

STRENGTH:

3-5 sets

1-6 reps

>80% of max weight

120 +/- of rest

40-80 minute workout

The more advanced you are the better you will become at gauging your % of max weight, pushing yourself with more reps and sets, and extending the duration of your workout.

I am a big proponent of increasing the number of reps as your fitness and strength levels rise. If you have been doing the 3 set workout for a while you will see a difference adding 1-2 more sets to your foundation exercises like bench press and squat.

It's Time to GET BACK IN SHAPE

2009-12-08T20:32:00.000-08:00

For those of you that have been "taking time off" from training it's time to get back up and moving.

Stay tuned, more info inbound!

2009-09-05T15:58:00.000-07:00

Exercising outside: Know the OZONE LEVEL

Click here for Houston's level
When the summer starts winding down more people move outside to exercise. Air pollution is much higher during the summer months and we have had several "Ozone Warning" lately.

It has long been known that high levels of ozone exposure are dangerous to health, and levels of ozone are monitored in most metropolitan areas. In 1979, the Federal Health Standard for "good air quality" was set at .12 parts of ozone per 1 million parts of air for one hour (abbreviated as ppm/hour). The Canadian level is set at .08 ppm/hour, and experts in the U.S. have seriously questioned the margin of safety provided by the national clean air standard.

• Avoid exercising during rush hours (the CO level peaks during rush hours).
• Avoid high cigarette smoking areas prior to and during exercise.• Avoid combinations of high temperature, humidity and air pollution.
• Keep the amount of time spent in high pollution areas to a minimum (physiological effects of air pollution are both time and dose dependent).
• Be aware of seasonal variations in ozone levels. The ozone level is usually low in winter, increases during summer with a daily peak around 3 p.m., and reaches maximal values in early autumn.

Bust out of the routine!

2009-08-30T06:39:00.000-07:00

Have you been doing the same routine for the past 6 months or longer? If so it is past time to switch things up. The most effective change you can make is in your number of reps and weight used.

Make a Change

If you have been lifting heavy and aiming for 5-10 reps then lifting lighter and aiming for 15-20 reps would be a big change. You will feel it.

Adding a different machine or substituting one exercise for another is also a good option. That could mean something simple like changing the handles on the lat pulls or trying a machine that you have never used before.

Adding a set can make a big difference. That is the first thing I recommend to more experienced lifters when they come to me. Most people get stuck on the 3 sets, I do 5 and sometime 6 on more compound movements. The only drawback is time, it will increase your workout time, just keep moving.

Reorganize your workout. Try supersets or adjust your rest time between sets.

Treadmill for eliptical or one of the other cardio machine that you have never tried.

Change is not easy and messing with your routine is a challenge, but it is very necessary. Your body and is an amazing machine and able to adapt, it has to be challenged to improve.

New "Research" on exercise

2009-08-12T18:47:00.000-07:00

The Myth about Exercise

is a

Misleading headline

If you get a chance to read this article in Time Magazine please do. I have a real problem with how this information has been presented on the news.

Basically the article states that when people exercise they become hungry and eat more. Furthermore, some people seem more likely to engage in bad eating habits because they exercise. "Well I ran this morning so I can eat these chips", would be a good example. So, it is not that exercise is a myth, but will power can become more of an issue for those who workout. So again it comes down to what you eat more than anything else.

I do agree, as stated in the article, that will power is like a muscle and it becomes tired the more we use it. So it may be better to cheat once in a while just be sure to make it in moderation and make wise choices when you do.

Get started before you buy

2009-07-08T19:45:00.000-07:00

I have a lot of people ask me about items to buy like pullup bars and boso balls, but I always find it interesting that most of these people have never worked out before. I mean, they have made no effort to workout on a regular basis, but they are prepared to go out and buy the newest thing they saw on TV.

It is a good idea to get a routine started, get out there and get active at the track or gym . So many guys are willing to buy equipment but have no desire to stick to a routine. What happens then, the new gear gets pushed to the corner. First, commit; make the decision to achieve your goal then buy the toys.

$$$$$$$$$$

Little Weight, A Lot of Effort

2009-06-28T17:29:00.000-07:00

It doesn't take much to get a good workout. The most important thing is doing something and remember a little weight can go a long way.

1. The Jump squat using a medicine ball

Hold the MB at your chest. Begin by lowering yourself down to a fully squatted position as you did in the standard squat. When you have reached the depth of the squat, reverse motion and jump up into the air as high as you possibly can. When you land from your jump, go immediately into your next squat.

2. My favorite, the Close Grip pushup, check it out on previous post.

3. The Chop Squat

Combining the Squat with a bicep curling motion

Combine these 3 movements, 3 sets each with 30 seconds or less of rest between sets.

Long Day, pack a lunch

2009-05-28T07:03:00.000-07:00

Skip the fast food and pack a lunch.

It takes a bit of effort, but it could make all the difference in the world. One meal a week picked up through the fast food window may not kill you, but it could sabotage your diet and fitness efforts.

Pack a lunch and a health snack to get you through that long shift and extra job.

low fat turkey sandwich
tuna lunch kit
left over chicken breast with brown rice
fruit
almonds
snack bar -look for something less that 200 calories
water

Medicine Ball Plank

2009-04-08T11:20:00.000-07:00

The medicine ball plank is an advanced move for your core. As seen here, lock your core in place and find a comfortable position for your hands on a large medicine ball and hold until your form breaks or until total failure.

Challenge: During your plank perform slow tricep pushups until failure.

More Core

2009-03-07T16:58:00.000-08:00

Starting position: 1 Sit on the floor, your back straight but leaning slightly toward the floor, as if in the "up" position of a situp. Your knees should be bent 90 degrees, your heels about 15 inches apart and resting on the floor.
The move: Hold the ball close to your chest, 2 rotate your torso to the left, and place the ball on the floor behind you. Rotate around to the right, pick up the ball, rotate left, and place it behind you. Repeat eight to 12 times, then do eight to 12 more starting with a rotation to your right; that's one set.
Hint: Keep your head in line with your torso throughout the movement. Perform this move as quickly as possible.

People hate Cardio

2009-02-23T18:46:00.000-08:00

HOW MUCH?

There is no 'best' cardio exercise. Anything that gets your heart rate up fits the bill
It's not what you do, but how hard you work. Any exercise can be challenging if you make it that way

Do something you enjoy. If you hate gym workouts, don't force yourself onto a treadmill. If you like socializing, consider team sports or a walking club.

Do something you can see yourself doing at least 3 days a week.
Be flexible. You don't have to do the same thing all the time--it's boring and will lead to weight loss plateaus as well.

Don't worry about the science behind heart rate. To get started take note of your percieved exertion, keep your cardio just below the level of were you can't hold a converstation, maybe a 4-6, and you will be doing some good.

Don't Skip the CORE!

2009-02-03T09:32:00.000-08:00

If you get knocked down or fall can you continue the fight?

If your on the ground what muscle group do you think is most important? The act of "getting up" takes almost every muscle in the body. The core ties these muscles together, the stronger the your core the more efficient you can react in a downed situation. Think about a side crunch and the movement the officer in the above photo is making. What if he had to maintain weapon position and stand, his core would be doing 90% of the work.

Bridges and bicycle crunches are 2 very effective ways to train your abs. Don't skip the core, it is important!

Heart Reat Monitor

2009-02-01T08:45:00.000-08:00

I use a polar heart rate monitor that allows me to, not only monitor my heart rate during exercise, but I can download the data onto my computer for further analyses. This is great for serious athletes and novices like the rest of us. For me it helps motivate me and keep me interested. Polar makes lots of cool tech to help you reach your goals check them out here .

Here is a sample of my heart rate during a spin class at the gym.

The graph helps you see how hard you are working, the peaks in the red are around 85% of my max.

To get your heart rate estimates click here.

How bad was lunch?

2009-01-19T15:18:00.000-08:00

SUBWAY:

6" meatball marinara on wheat with cheese has -560 calories and 24 grams of fat, 11grams saturated fat. That means if you have a foot long you will take in 1120 calories and 22 grams of saturated fat and 3180 mg of sodium. The worst sandwich on the menu is the chicken and bacon ranch, but just barely. The Tuna sandwich is the 3rd highest with 530 calories and 31 grams of fat for the 6".
click here for Subway's menu info

Chili's:

Hard to know where to begin here. Chili's has a horrible menu and if you eat there even once a month you should checkout there website for nutritional information.Take the chicken crispers for example-over 1800 calories and 124 grams of fat, 17 saturated, and 4790 mg of sodium. That is not the worst item on the menu. click here to see how bad it really is

click here for Sonic

Click here for McDonald's

The information is out there you should spend a few minutes and find out what you are really eating.

Fat Intake

2009-01-03T18:52:00.000-08:00

Look for 30% or less total calories from fat!

That means, taking the label above, divide the number of calories from fat {110} by the total number of calories {250} to get the % of fat calories.

110/250=.44 or 44%

Sandwich is an easy FIX

2009-01-01T10:52:00.001-08:00

A sandwich can be an easy fix, if you are looking for a "good for me" meal.

Just follow some common sense rules and you will be fine.

Make it yourself so you know what is in it
whole wheat bread
no secret sauces or mayo-use mustard it's low in calorie and fat free
Add spinach, sprouts, tomatoes, pickles and fancy lettuce for added vitamins
Avoid the cheese or try fat free or at least lower fat, just realize that you could be adding 150 calories to your sandwich with a single slice
Use lean meats like turkey, chicken or ham and watch for processed sandwich meats, look for natural striations in the meat if you don't see them it's likely that it is highly processed. The "turkey breast" may be pressed together from bits and pieces from who knows what. Terms like "all natural" and "low fat" have no true definition and are not regulated by the FDA.
Skip the chips or at least look for "baked", and again, you are adding 200-250 calories to your meal with no nutritional value.

The "Murph"

2009-01-01T10:39:00.001-08:00

Workouts come in all shapes and sizes. You don't have to go to the gym to get a good workout.

Here is a hardcore one I found on Crossfit:

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005".

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Of course not everyone is can do 100 pull ups or 200 pushups, but you might be surprised what you can do if you really push yourself.

Second Hand Smoke

2008-12-31T20:29:00.000-08:00

Smoking ban leads to major drop in heart attacks
By MIKE STOBBE, AP Medical Writer Mike Stobbe, Ap Medical Writer – Wed Dec 31, 6:06 pm ET
ATLANTA – A smoking ban in one Colorado city led to a dramatic drop in heart attack hospitalizations within three years, a sign of just how serious a health threat secondhand smoke is, government researchers said Wednesday. The study, the longest-running of its kind, showed the rate of hospitalized cases dropped 41 percent in the three years after the ban of workplace smoking in Pueblo, Colo., took effect. There was no such drop in two neighboring areas, and researchers believe it's a clear sign the ban was responsible.
The study suggests that secondhand smoke may be a terrible and under-recognized cause of heart attack deaths in this country, said one of its authors, Terry Pechacek of the U.S. Centers for Disease Control and Prevention.
At least eight earlier studies have linked smoking bans to decreased heart attacks, but none ran as long as three years. The new study looked at heart attack hospitalizations for three years following the July 1, 2003 enactment of Pueblo's ban, and found declines as great or greater than those in earlier research.
"This study is very dramatic," said Dr. Michael Thun, a researcher with the American Cancer Society.
"This is now the ninth study, so it is clear that smoke-free laws are one of the most effective and cost-effective to reduce heart attacks," said Thun, who was not involved in the CDC study released Thursday.
Smoking bans are designed not only to cut smoking rates but also to reduce secondhand tobacco smoke. It is a widely recognized cause of lung cancer, but its effect on heart disease can be more immediate. It not only damages the lining of blood vessels, but also increases the kind of blood clotting that leads to heart attacks. Reducing exposure to smoke can quickly cut the risk of clotting, some experts said.
"You remove the final one or two links in the chain" of events leading to a heart attack, Thun said.
Secondhand smoke causes an estimated 46,000 heart disease deaths and about 3,000 lung cancer deaths among nonsmokers each year, according to statistics cited by the CDC.

Read more on this article here.click

The Police and Bad Diets

2008-12-29T19:40:00.000-08:00

Don't wait for your new year's resolution to start eating right. DO IT NOW!

Lay off the fast food-eat before you leave for work. Pack your lunch with lean meats, natrual complex carbs and fruits like apples, oranges and bananas. Skip the mayo and cheese on your sandwich. Skip the chips and fries.

Wake up and burn some calories. Hit your workout first thing in the morning. Once it is done you don't have to worry about running out of time later in the day. If you don't schedule a workout, it doesn't exist-you have to make time.

Don't wait-start now. Don't start Monday or next week start now. Follow an eating schedule.

example

6:30am breakfast

9:30am morning snack

12:30pm lunch

3:30pm afternoon snack

6:30pm dinner

10, 15, 20 INCREASING REP SETS

2008-12-24T12:51:00.000-08:00

A different twist in how to structure you sets, the "increasing rep" method can help you breach a door or a plateau in your training. Here is how it works:

First, pick a weight that you can only lift 10 times with good form.

Then, go down in weight so that you can complete 15 good reps.

Your third set should have a weight that you can lift with 20 reps.

If you are in good shape and need a few extra sets then do each step twice (2 sets at 10 reps, 2 sets at 15 reps, etc.), you may not be able to complete the second set in the the group, but that's ok.

You have to change things up to make true progress.......CHALLENGE YOURSELF!!!

Help your PFT Sit-ups and Pull-ups

2008-12-18T08:49:00.000-08:00

Timed workouts can help increase your numbers on PFTs and are great for increasing strength.

Timed Workout (no rest, or resting in the ready postion only)
Repeat twice:- 1 minute of push-ups- 1 minute of sit-ups

Repeat three times:- 30 seconds of push-ups- 30 seconds of sit-ups,

Repeat four times:- 15 seconds of push-ups- 15 seconds of sit-up

Once this becomes easy, increase the times X2.

If you are lifting or exercising regularly you can just add a timed workout like this in your program twice a week and you will see a difference in your scores. If you are not working out regular and are just interested in improving your numbers in these two areas, doing something like this 3 times a week can make you improve and get you use to performing under the clock.

Pull-up advice

2008-12-16T09:32:00.000-08:00

A lot of officers ask me about how to improve their score on pull-up pfts. Although I have touched on it here before here are some actual exercises that can help.

The common denominators between men and women who can do pull-ups are that they practice them regularly and have lower bodyfat percentages. The best way to train to increase the number of pull-ups you can do is to do pull-ups until you are exhausted, every other day. Being able to do pull-ups effectively helps with lifts, negotiating obstacles, body drags, crawling and more.

NEGATIVE PULL-UPS

Negatives are great if you can only do a few actual pull-ups then burning yourself out with negatives can help get you to the next step. A negative is assisting yourself to the "up" position and allowing your body to slowly lower to the "down" position. The idea is to lower your body as slowly as possible fighting against gravity for at least a 5-8 count.

LAT PULLS

The next best thing to a pull-up is the lat pull machine. The problem I see with people doing lat pulls, pulling a ton of weight, is they are almost always doing it wrong. It is important to retract your shoulder blades, sticking out your chest continuously throughout the movement. For other words, before making that first movement retract your shoulder blades together, which causes your chest to stick out, a natural curve to the lower back is fine. Keeping these muscles retracted throughout the whole movement is key. It may feel like you are not getting a "full range of motion" keeping the rhomboids and traps contracted, but you are increasing the work required from your upper back. Chances are you will not be able to do the same heavy weight and you should not be pulling from your hips or lower back. Never pull the bar behind your head.

DURING THE WEEK

To start pick 2 days a week to hit the pull-ups hard. Work with negatives and lat pulls 4-5 sets of each. Each set should be until exhaustion or close to it. Rest about 2 minutes between sets. Don't forget to work your biceps once a week (much smaller muscle group), another important component of pull-ups. Pull-ups are rough, make sure to get enough rest between workouts.

Salad is always a good choice, right?

2008-12-09T18:15:00.000-08:00

Chili’s Caesar Salad w/ Grilled Chicken & Caesar Dressing

1,010 calories

76 g fat (13 g saturated)

1,910 mg sodium

The top three words you never want to see sharing a space with “salad” on a menu: tuna, taco, and yes, the mighty Caesar. Consider that tangle of romaine a hapless vehicle for the troubling trinity of croutons, parmesan cheese, and viscous Caesar dressing. Chili’s version is the worst; the elephantine portion yields a salad with more fat than a dozen Oreo Ice Cream Sandwiches from Breyers.

Quizno’s Chicken with Honey Mustard Flatbread Salad

1,110 calories

74 g fat (14.5 g saturated)

2030 mg sodium

Surprised to see a Quizno’s salad with nearly as many calories as five packages of Reese’s Peanut Butter Cups? Don’t be. Half the salads on the menu top 1,000 calories, and 330 of those calories come from the flatbread alone.

A better choice:

McDonald’s Premium Asian Salad with Grilled Chicken

300 calories

10 g fat (1 g saturated)

890 mg sodium

make sure to get a fat free dressing

Denny’s Grilled Chicken Salad

290 calories

10 g fat (5 g saturated)

770 mg sodium

One of the only things Denny's has going for it.

Fitness is Survival

2008-12-06T17:09:00.000-08:00

Will you be able to do what is needed and still survive the fight?

Fitness is important

Supersets for Push-ups and Sit-ups
Repeat this cycle of exercises non-stop 5-10 times:
- Regular pushups - 10

- Regular situps - 10

- Wide pushups - 10

- Reverse Crunches - 10

- Close or Tricep pushups - 10

- Double crunches - 10

If you do this five times, you will have done 150 pushups and abdominal exercises in less than 15 minutes! Now that's a good foundation-building workout. You'll reach failure no matter who you are, only if you continue this workout for 10-15 times.

Push yourself without a gym!

2008-12-06T16:00:00.000-08:00

The Spartan Run

A popular workout with special forces and military units overseas, The Spartan Run, represents a challenge that can be a fun and competitive way to workout.

The original:

Run one mile

100 push-up, 100 sit-ups in as few sets as possible

run one mile

75 push-ups, 75 sit-ups in as few sets as possible

run one mile

50 push-ups, 50 sit-ups in a few sets as possible

Completed for time (equals 3 mile run, 225 push-ups and sit-ups)

It can be modified in almost any way, here is one of mine:

run 2 laps

75 push-ups, 75 sit-ups

run 2 laps

50 push-ups, 50 sit-ups

run 2 laps

50 squats with olympic bar, 50 deadlifts with olympic bar

Completed for time (equals 1.5 mile run, 120 push-ups and sit-ups, 50 squats and deadlifts)

Have fun and push yourself.

More on Cardio

2008-11-24T08:49:00.000-08:00

Cardio can turn back the clock

Research has shown that cardiovascular exercise not only can increase a person's longevity , but it can also reverse signs of aging. One study published in the British Journal of Sports Medicine concluded that by maintaining aerobic fitness through middle age and beyond, a person can delay aging by up to 12 years. A person can also stay independent longer when they become older. The old saying "use it or lose it" is definitely true when it comes to cardiovascular exercise. By exercising, an older adult can maintain a better level of functioning and delay aging-related disabilities.

BAD GUYS CAN WORKOUT TOO!

2008-11-16T17:41:00.000-08:00

Convicts spend hours working out in prison, they can even buy protein, creatine and other supplements on prison commissary. They teach each other how to defeat grappling holds and joint manipulation techniques that are taught in police academies.

THEY TRAIN- SO SHOULD YOU!

The guy in the pic above is Tookie Williams, co-founder of the Crips gang who was executed in December 2005 for the murder of 4 people.

The Deadly South

2008-11-16T16:47:00.000-08:00

Obesity rates have soared across the nation, but nine of the 10 fattest states are in the South, according to the Centers for Disease Control and Prevention.

Diabetes was the nation's seventh-leading cause of death in 2006, according to the CDC. More than 23 million Americans have diabetes, and the number is rapidly growing. About 1.6 million new cases were diagnosed among adults last year

DID YOU EXERCISE TODAY?

The 1.5 mile run

2008-11-11T11:29:00.000-08:00

What kind of standards are out there? You might be surprised.

The U.S. military sets a "good minimum standard for the 1.5 mile run is 10:30 (or a 7:00/mile pace).

Women at the US Naval Academy have to run under 12:30 for the 1.5 mile run or they fail the test - that is an 8:00 / mile pace.

To pass the SEAL PST the 1.5 mile requirement is 9:00 minutes.

To graduate the Air Force Academy it is 1.5 mile run in 11:57 (male) and 13:56 (females)

Minimum for the New Jersey State Police is a 14:26 1.5 mile time.

British Special Forces selection requires a 1.5 mile run in less that 10:00.

Watch your Weekend Calories!

2008-11-09T20:05:00.000-08:00

WEEKENDS!
Do not think the weekends are free time to eat and act however you want. According to the Journal of Obesity Research, Americans consume an extra 115 calories per day on the weekends, this means that with 104 weekend days a year that the extra 115 calories will add up to an extra 3.5 lbs a year. Be smart and cheat smart, do not sabotage your weekday efforts with carefree weekends.

State of Mind-Fitness

2008-11-09T19:16:00.000-08:00

Realize that you must adopt a lifestyle that influences you in a positive way. It is not a diet and it is not temporary, it is a positive way of life.

"Make" time for your workout and stay with it. Nike has the right idea "Just Do It".

When you workout make sure you do it with intensity. You can't read a book or talk on your cell phone while riding the exercise bike.

Learn about nutrition. Read food labels and realize that everything you put in your body makes a difference.

Be well rounded in your workouts, don't skip the cardio, work on all areas of you body for balance and strength.

High Intensity Interval Training-HIIT

2008-11-05T19:11:00.000-08:00

HIIT consists of bouts of high-intensity activity followed by a slower pace of activity, referred to as a recovery period. Indoor cycling classes are an example. This type of training incorporates sprints and simulated hill climbs with slower-paced recovery periods.
I can’t confirm HIIT as a magic fat-burning technique, but it does beat the monotony and boredom that inevitably come with the typical 45 minutes of steady cardiovascular training. Some studies have shown that you burn more calories post-cardio and sustain an elevated metabolism longer after a HIIT session than you do after conventional cardio training.
A simple type of HIIT exercise is 30 seconds of intense activity mixed with 30 seconds of regular activity.
Here’s an example of a 20-minute jogging/running HIIT treadmill session (the same can be done on a bike, elliptical machine or stair-climbing machine). Beginners might want to replace the jogging portion with a brisk walk and the sprinting portion with jogging.
Warm up with a brisk, five-minute walk. Jog for 30 seconds, sprint for 30 seconds, then jog again for 30 seconds. Repeat this cycle. Cool down with a brisk, three-minute walk. When using a bike, elliptical machine or stair machine, alter the level during your sprint periods so they are challenging. If you are training at a track, try jogging around the curves and sprinting during the straightaways. Or, if you are jogging on a street, sprint from one telephone pole to another (or any type of marker), jogging between sprints.
If you are new to HIIT, start with a five-minute session and increase the length of the sessions by one minute on subsequent days. Follow a HIIT program for eight weeks to gauge its results. Strive for three to five HIIT sessions a week, alternating with weight-training days.
For those bent on using the HIIT method to lose weight, make sure you follow a clean diet. Instead of drastically reducing calories, try cutting your intake by 500 calories. This could be as simple as forgoing dessert, replacing your midday candy bar with a piece of fruit and a handful of almonds, or decreasing portion sizes.

The Supplement Question?

2008-11-01T15:17:00.001-07:00

What do I take?

The number one question beginners ask me is what type of supplements do I take or recommend. First, I hesitate to recommend any nutritional supplements. There are a lot of false advertisements out there and the lack of government regulation on product purity and label claims makes it a difficult subject. The Internet is a double edged sword when it comes to trying to research supplements. Some websites may appear to be legit but sometimes turn out to be advertisements in disguise or written by someone who just doesn't know. Magazines like Muscle and Fiction are worse. Think about it, how can you talk honestly about a bogus supplement when they are paying mega bucks to advertise on your back cover.......you can't.
Of course, ALWAYS CHECK WITH YOUR DOCTOR before taking supplements and make sure they don't interfere with any prescription medication. Do some research yourself!
With that said, here is what I take and why:

Omega 3 fish oil- Highly researched and commonly recommended by doctors. There is even a prescription version of this supplement and I would ask my doctor about it if you have cardiovascular disease or you are at risk. It has been shown to lower blood pressure, regulate and lower high LDL cholesterol, prevent cardiovascular disease and more than 30 other possible benefits more info here . Look for the coated caps to prevent "fish burps".
Multi-Vitamin-Most people don't get all the vitamins and minerals they need from their diets and a good multi is important and basic. If your a male look for multi for men same for women.
Extra Vitamin D3-Tons of new research coming out about Vitamin D. The RDA as already been doubled and children and adults older than 50 may require even more. I take an extra 800 iu a day of the D3 type. The benefits may extend far beyond its conection to calcuim including heart health.
Glucosamine/Chondroitin -In some trials it has been shown to be more effective in relieving knee pain, long term, then prescribed medication.
Antioxidants-I take extra antioxidants including 500 mg of Ester-C, Grapeseed Extract, and ECGC (the antioxidant found in green tea). I believe that they help me recover and fight some of the harsh effects that exercise and the environment can have on your body. This is something you should defiantly research on your own and talk to your doctor about.
Creatine and Branch Chain Amino Acids- After I workout I sometimes take these 2 products and again they are some of the most researched products out there. I would not recommend beginners use either one of these products, it is just not necessary. Once you have a base and are working out hard then give them a try. I can say that sometimes I see a bit of difference when I am on them, but I really can't claim much benefit from either.

Over the years I have spent a lot of money on various supplements with no real proof of any benefit. Save your money when it comes to miracle supplements, go to the gym, workout with intensity, eat right and get plenty of rest. We know that works.

What is FITNESS

2008-10-30T20:02:00.001-07:00

How do you define fitness?

The Cooper Institute defines fitness as...."an organic condition of the body which enables an individual to use his/her body in activities requiring strength , muscular endurance, cardiorespiratory fitness, flexibility, coordination, agility, power, balance, speed and accuracy - without undue experience of fatigue and exhaustion". Further it also includes ......"the ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to engage in leisure time pursuits and to meet the above average physical stresses encountered in emergency situations".

How important is this in Law Enforcement? Your life or the life of your partner may depend on it.

GET FIT

The Core

2008-10-30T19:23:00.000-07:00

These 3 basic moves can make a big difference in your core strength.

The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist), according to a study done by the American Council on Exercise. To do this exercise correctly:
1. Lie face up on the floor and lace your fingers behind your head.

2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

4. Switch sides, bringing the right elbow towards the left knee.

5. Continue alternating sides in a 'pedaling' motion for 15-25 reps.

The plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:
1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

The exercise ball is an excellent tool to strengthen the abs. To do it right:
1. Lie face-up with the ball resting under your mid/lower back.

2. Cross your arms over the chest or place them behind your head.

3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.

4. As you curl up, keep the ball stable (i.e., you shouldn't roll).

5. Lower back down, getting a stretch in the abs, and repeat for 12-16 reps.

Run for your life

2008-10-26T10:45:00.000-07:00

It's official:

Running increases your chances of living longer. Stanford researchers recently completed a 21-year study of 284 runners and 156 healthy nonrunners. They found that middle-aged and older runners cut their risk of disability and death from all major diseases by 40%. The scientists believe it's due to the sport's ability to increase cardiovascular fitness, improve aerobic capacity, expand organ reserve, boost skeletal and muscle mass, lower circulating inflammatory markers, and improve cognitive functions.

"Body Mass Index", does it mean anything for me?

2008-10-19T10:41:00.000-07:00

Body Mass Index

what is your
BMI

Most everyone has heard of the BMI scale and of it's "weaknesses" as depicted above. However, for most adults it can be a useful tool to determine obesity. Where it falls short is measuring subjects with large amounts of muscle mass or in some high fit individuals and athletes. BMI is used by doctors and the CDC to determine obesity and is widely accepted throughout the world. It is also useful in children and uses age along with height and weight to determine BMI.

The formula for adults aged 20 and over is:

You are looking for a score less than 25. If your score is 25-30 then you may be overweight and 30-39 obese and 40+ you are considered extremely obese. You may be considered underweight, as an adult with a BMI of 18 or less.

Check here for more useful information about BMI: Centers for Disease Control and Prevention

What is the minimum?

2008-10-18T10:51:00.000-07:00

In 2007 the American Heart Association and the American College of Sports Medicine released a joint statement on "Physical Activity and Public Health". The statement doubled the previous standards of moderate-intensity aerobic activity.

"To promote and maintain health, all healthy adults aged 18 to 65 years need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 minutes on five days each week or vigorous-intensity aerobic physical activity for a minimum of 20 minutes of three days each week. Combinations of moderate and vigorous intensity activity can be performed to meet this recommendation. Moderate intensity aerobic activity is generally equivalent to a brisk walk and noticeably accelerates the heart rate. Vigorous intensity aerobic activity is exemplified by jogging, and causes rapid breathing and a substantial increase in heart rate."
It is important to understand that this is considered the "minimum" .
"...persons who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities or prevent unhealthy weight gain may benefit by exceeding the minimum recommended amounts of physical activity."

Get your pyramid on

2008-10-14T09:03:00.000-07:00

Have no idea how to plan a diet or how many calories you need, visit http://www.mypyramid.gov/ and get a customized plan.

Another great site to visit is http://www.standupandeat.org/, tons of info from the Cooper Institute.

Protein, how much do I need?

2008-10-13T17:21:00.000-07:00

Slaves to Advertisement

Everyone has done, for years I did it. Read magazines like Muscle and Fiction, Men's Health and worst of all Flex.

I see it all the time, guys taking massive amounts of protein to rebuild after a hard workout. "I Got to recover, I need to fuel those muscles." Right?

Well, no, it turns out not really. Carbs fuel your muscle and are most needed after a hard workout. Furthermore, protein is a minor and difficult source of energy for the body, another myth that advertisers push by selling "protein energy" supplements.

If you read Muscle and Fiction magazine then without doubt you have seen articles and adds trying to sell you on extra protein, 1 gram per pound of body weight, according to some "experts".

Sorry, but here are the FACTS.

A normal active adult only needs about .36 grams of protein per pound of body weight.

Truly active adults like athletes who are training vigorously on a daily basis may require .45-.75 grams of protein per pound of body weight.

Infants need 1 gram per pound of body weight.

So what does this mean? Protein has 4 calories per gram so if you only need 67 grams of protein per day ( 185lbs X .36= 67 grams) then the extra boils down to just extra calories. Extra calories are not what you are looking for if you are trying to loose weight. The facts are that you do not store "protein" you store fat. The protein that does not get used by your body is turned into glucose and fatty acids by the liver, stored as fat and some is excreted. So you can see if weight loss is your goal then extra protein is really extra calories that you must burn off later. This is hardest truth for the "hardcore" lifters to believe and for most of them it is not really an issue unless extra calories are a concern. I still struggle with it myself, I just finished a massive baked chicken breast for dinner that probably contained over 65 grams of protein, a part of me still wants to think it is justified.

How do I know if it is safe to start exercising?

2008-10-09T18:07:00.000-07:00

That is an important question.

For some people, starting an exercise program is a daunting task, but it can also be dangerous. It is highly recommended that everyone get a physical exam, including blood work, and discuss starting an exercise program with your doctor. It is a good idea to know your cholesterol levels and your blood pressure before you get started.

Some risk to starting a program may include:

Individuals with a regular blood pressure reading of 140/90 or higher or taking antihypertensive medication.
Total cholesterol of 200 or higher, or LDL of 130 or higher, or a HDL of 40 or less.
Current Smoker
Family history of Heart Attack, Bypass Surgery or Sudden Death before age 55.
Obese with a BMI of 30 or higher.
Diabetes
Sedentary Lifestyle especially after age 45.

Highest Risk

Individuals with signs/symptoms of Cardiovascular Disease/Pulmonary Disease or known CVD, pulmonary or metabolic disease like diabetes. Subject taking Nitrates, Beta Blockers Calcium Channel Blockers, Alpha Blockers, Vasodilators, Antiarrhythmic Agent and Antihyperlipidemic Agents

Basically everyone needs a check-up once a year. The good news is once you get that done and are able to get started on a fitness program you can start reaping the benefits.

The Pull-up

2008-10-08T05:58:00.000-07:00

The Pull-up Problem
Pull-ups are often required during fitness test and tryouts and they can be a tough challenge to overcome. The main reason for this is the pull-up uses several muscle groups that, if you don't work them out on a regular bases, are not normally developed to the degree needed to do pull-ups. Oh, then there is the body weight issue, if you are hauling extra pounds a pull-up will definitely let you know, so getting your body fat % down will help.

Some to the Muscles used:
Lats, Rhomboid, Posterior Delts and Biceps
That is just the main list, other major movers during the exercise include the Upper Trapezius, Teres Minor and Major and more. What is the best way to work these muscles? Pull-ups of course, what else. What if you can't do one pull-up? Then you have to start by mimicking the movement with other exercises. Doing pull-up with a partner helping you is the second best way to get all the muscles moving. Otherwise, you will have to concentrate on upper body exercises that require pulling. Lat Pulls and Rowing movements are necessary to develop the upper back. Biceps are used during those movements, but you will need to put some extra training time on them as well.

Target Heart Rate

2008-10-06T18:55:00.000-07:00

When it comes to cardiovascular fitness it is important to exercise with in a certain intensity to make sure you get the benefit you are looking for and also so you don't over do it.

Just beginning: 50%-60% Intensity of Heart Rate Reserve for 10-30 minutes, 3 days a week.
Intermediate: 60%-70% Intensity of Heart Rate Reserve for 15-45 minutes, 3-4 days a week.
Advanced: 70%-85% Intensity of Heart Rate Reserve for 30-60 minutes, 5 days a week.

To know where you fall in these groups you need a physical fitness assessment from a certified personal trainer who can also recommend a productive cardio prescription. First step is to estimate your Maximal Heart Rate, follow the steps below (using my info as an example).

Determine your resting heart rate. Ideally, count your pulse in the morning before you get out of bed for one minute. (example: 55 bpm)
Determine your predicted maximal heart rate using 220-age. (example: 220-37=183)
Subtract resting heart rate from predicted maximal heart rate to get your heart rate reserve. (example: 183-55=128)
Multiply the heart rate reserve by the desired intensity level. (example:50%-60% intensity, 128 X 50%=64 bpm and 128 X 60%=77 bpm)
Add the resting heart rate back to the results. This is the target heart range.(example 64+55=119 and 77+55=132, to exercise in the 50%-60% range my bpm should be between 119-132 bpm)

Hear Rate Monitor

2008-10-04T12:09:00.000-07:00

My Polar s725x.

If you are going to get serious about your carido vascular fitness then I would recommend a heart rate monitor. I have to say that I am a sucker for tech, most cops are, so if there is a toy out there that I can use I will. Heart rate monitors are great tools that allow you to exercise within certain parameters and get the most out of your workout. Like most tech, they can be basic and reasonably priced or very advanced and expensive. I would recommend the ones that use a chest strap you wear, it transmits data wirelessly to the watch that constantly monitors your heart rate. You can't go wrong with any model from Polar. Others style include models that you have to place two fingers on and wait for the watch to give a current HR reading. These models usually don't work as well and are not as carefree as the chest strap models.

A couple of years ago I purchase the Polar s725x shown above. I is a more advanced model that can be coupled with wireless bike sensor to give you speed, distance and time while you are on your bike, or a wireless foot pod that can give you a speed, distance, pace and other info while you run. The watch comes with software that allows you to download the information to your PC to track you workouts, calories burned and more.

Sample of Polar software that allows you to analyze your workouts with great detail.

Cardiovascular Disease CVD

2008-09-30T16:58:00.000-07:00

CVD

CVD is a general term for diseases that affect the heart and or circulatory system, and is the leading cause of death in the U.S. for both men and women, approximately 1 million deaths annually.
Coronary Artery Disease CAD is a common form of CVD. CAD is the buildup of fatty plaque in the coronary arteries, which are located within the heart muscle. This buildup can cause a restriction of blood flow to the heart and if a blockage occurs a heart attack results. Approximately 1.1 million heart attacks occur annually in the United States, with over 90% of these occurring at rest. Heart attacks account for 52% of all CVD deaths.
It is important to be able to recognize the "7 Major (primary) risk Factors for CAD", most importantly it is important to realize that, all but one of these risk factors are completely avoidable for most individuals.

7 Major Risk Factors for CAD

1) Abnormal Blood Cholesterol Level

2) Hypertension

3) Smoking

4) Diabetes/Prediabetes

5) Family History

6) Sedentary Lifestyle

7) Obesity

It is important to get a yearly checkup complete with blood work. Check with your doctor about these risk factors and make a change. It could save your life.

-some information taken from the Cooper Institute manual '08

Cooper Institute Law Enforcement Fitness Program

2008-09-28T18:11:00.000-07:00

Cooper Institute gym

This is my first attempt at a mobile entry on the blog. I will send some pictures through out the week while I'm here getting my certification.

Sent from my BlackBerry® smartphone with SprintSpeed

10 Muscle Facts

2008-09-26T19:37:00.000-07:00

DID YOU KNOW

1.The human body has more than 650 muscles.

2.Skeletal muscle is the body's largest tissue, accounting for approximately 45% of body weight in men and 36% in women.

3.Muscle fibers are thinner than a human hair and can support up 1,000 times its own weight.

4.There are three types of muscles in the human body: skeletal, smooth and cardiac.

5.Muscles are efficient. They normally use about 35-50 percent of their potential energy.

6.By the age of 65, individuals who haven't engaged in strength/exercise programs on a regular basis may incur a decrease in muscular strength by as much as 80%.

7.Approximately 70-75% of skeletal muscle is water, 20-25% is protein.

8.Muscle soreness is a result of microscopic trauma of tissue and not due to lactic acid.

9.By the age of 80, sedentary individuals will lose about 50% of their muscle mass.

10.People who strength train with a partner have more success and better results.

I'm going to have to buy on of these!

Another effective use for this new toy I mean tool. I have looked at them online and surpised to find out they are pricey at $99-$129.

Crunch

The basic crunch is performed by lying with your back on the ball, and your feet flat on the ground. Then proceed to complete a crunching motion, and return to the initial position. The ball will allow you to get a greater range of motion for your abdominals. Complete at least 3 set of 30 crunches, or as many as you can do.

Great Pushup, Crazy Contraption

2008-09-25T16:55:00.000-07:00

BOSU BALL

Found an awesome pushup using a contraption that has been around for awhile, but I have always walked by it. I knew it had potential, I just wasn't sure how to give it a chance.
This exercise is performed with the bubble side on the ground. Place your hands on the outer edges of the flat platform, making sure they are directly under your shoulders. Making sure to maintain a flat back, tighten your abdominals throughout the workout.
Descend until your chest is very close to the platform, and then slowly push back up. Perform one set until you cannot go any more, making sure to keep proper form the entire time. Once you complete your first set, rest for one minute, and repeat.

Core Strength

2008-09-22T09:19:00.001-07:00

BenchPress and Squats, Bicep curls and Skull Crushers are all important exercises, but, alone they can't prepare you for hours of groucho walking, climbing, running, stopping, waiting and jumping all with a full load out of gear. You core must be able to support your body and allow it to move and balance with ease.
This takes more than a few situps and crunches. Try adding these a couple of times a week.

The side bridge: hold for up to 2 minutes Swiss ball twist

Hanging weighted twist:
You will be surprised what a situp can't do.

Know the Ozone Levels!

2008-09-03T08:38:00.000-07:00

Breathe Easy be aware of ozone and air pollution when exercising outdoors.

Just because you're not in a big city does not mean you're safe; pollutants can be carried into rural areas. Slow your pace or move indoors if you experience tightness in your chest, wheezing, coughing or unusual difficulty breathing. Additional pointers: Protect lungs with vitamins and antioxidants from a diet rich in fruits and vegetables. Avoid outdoor exercise when the weather is thick and stagnant. If you exercise midday when ozone levels peak, take it indoors. Avoid busy streets and rush hour to limit exposure to pollution.
To check local ozone levels click this link: Check it Here!

Exercise of the day

2008-09-01T17:41:00.000-07:00

If you are looking for a change, try incline bicep curls. You will find that you must use a lighter wieght and they will cook your biceps fast.

Do you have an abnormal blood cholesterol level?

2008-08-31T14:05:00.000-07:00

Only a blood test/screening can determine your cholesterol level.
1/3 to 1/2 of all Americans have abnormal blood cholesterol levels; only a small percentage of these individuals are taking medications to improve their cholesterol.
Cholesterol is produced by the liver and obtained in the diet.

High density lipoprotein (HDL) is know as the "good" cholesterol, low density lipoprotein (LDL) is know as the "bad" cholesterol.
Total cholestrol of 200 or less is considered ideal for most people. LDL is considered optimal below 100 and a LDL of 160 is high. A HDL value of less than 40 may be considered low and a risk factor for heart disease. HDL of over 60 may offer protection against HD.

Genetics, diet, physical activity level, %body fat and distribution, stress, age, gender and unknown factors determine blood cholesterol levels.

Lifestyle Factors That Decrease LDL Cholesterol
*increase physical activity level
*decrease dietary saturated and hydrogenated fat
*decrease dietary cholesterol
*increase dietary soluble fiber and soy
*decrease percent body fat
*manage stress effectively
*control diabetes

Lifestyle Factors that Increase HDL
*increase physical activity level
*increase percent body fat
*quit smoking
*decrease blood triglyceride levels
*increase mono and polyunsaturated fat intake
*reduce simple and refined carbohydrates

Consult the following links for more information: http://www.americanheart.org/. http://www.eatright.org/, http://www.cancer.org/
some of the above information provided by The Cooper Institute, Dallas, TX,'05

Calories from FAT

2008-08-29T07:29:00.000-07:00

The number one rule is, "READ LABELS"!

Your daily calories should come from a mixture of carbs, protein and fat. You need all of them to fuel your body properly. Out of those 3 basic groups FAT is an important one to watch.

Carbs and protein have 4 calories per gram and Fat has 9. Most agree, that fat calories should be limited to 30% of you total calorie intake or less if you are trying to lose weight.

So take the label above: Each serving has 250 calories, 110 of which come from fat. So 110/250=44%. So a quick look at this macaroni and cheese label indicates that it gets too many of its calories from fat and should be avoided. 25% of those fat calories are from saturated fat, NOT GOOD=NOT A GOOD SIDE DISH for your kids.

Exercise of the day

2008-08-27T17:13:00.000-07:00

MOUNTAIN CLIMBERS

Muscles worked: calves, quads, glutes, back, chest, triceps, abs, and shoulders•In a push-up position, keeping your back flat, pump your legs as if running in place. Try not to brush the ground with your toes as they come forward. Do 50 right-left reps.

FAT: GOOD and BAD

2008-08-27T17:08:00.000-07:00

Fat Facts: Fat contains 9 calories per gram and are a necessary dietary component. When looking at the fat content of food it is important to look at food ingredients, not just the nutritional facts, to determine what types of fats they may contain.
Bad Fats:
Saturated Fats-often solid at room temperature (beef, pork, whole milk) and they come from mostly animal sources.
Tropical oils-often are liquid at room temperture (palm oil, coconut oil) and are found in many different food items including baked pastries and snack foods.
Trans-fats (hydrogenated fats) have been shown to increase the risk of coronary heart disease. They are often found in fried fast foods, processed baked goods and stick margarines.
Current RDA states that individuals with a LDL/HDL of >130 mg/dl should get less than 7% of total daily calories from Saturated and Hydrogenated Fats.
Good Fats:
Monounsaturated fats and Polyunsaturated fats have been shown to have a positive effect on cholesterol levels in the body. Mono-fats tend to lower LDL (bad) cholesterol and increase HDL (good) cholesterol. Poly-fats tend to lower LDL, but also may lower HDL levels.
Omega-3 polyunsaturated fats (fish & flaxseed) have been proven to prevent heart attacks, strokes and sudden cardiac death. Omega-3s inhibit blood clot formation and promote dilation of blood vessels and prevent fatal cardiac arrhymias. They have been shown to have positive effects on body fat, skin and depression in some individuals. A fish oil supplement is worth looking into.

EXERCISE OF THE DAY

2008-08-26T19:22:00.002-07:00

ABDOMINAL BICYCLES

Muscles worked: abs, obliques, and hip flexors• Lie on your back in a sit-up position, with your hands behind your head. Raise your legs off the ground and bring your left knee to your right elbow while extending your right leg straight out. Change sides and repeat

Cops and FASTFOOD

2008-08-26T19:22:00.001-07:00

Ever wonder what your eating when you grab that burger and fries for that quick lunch?

How bad can it be? Is it ok to hit the drive through just a couple of times a week?

You might be surprised. Its not all bad, things are changing, most restaurants are making the nutritional value of their food available to the consumer. However, some food establishments have refused to list the nutritional information. You have to ask yourself why they would want to do that; don't you think you have a right to now what you are eating? Sure you do.

Quiznos has been a notorious example of this only recently listing the calories of a select few menu items, choosing not to show fat, sodium or other content.

Lets take a quick look at a couple of meals:
Meal #1: Whataburger, lg Fries, md shake
Whataburger, no cheese- 607 calories, 29.9g of fat, 1,158mg of sodium
Large Fries- 514 calories, 26g of fat, 413mg of sodium
32oz Vanilla Shake- 834 calories, 25g of fat, 449mg of sodium
This one meal as a total of 1955 calories, 80.9g of fat and 2020mg of sodium. Whata-Size it and add 275 calories and 15g of fat! It doesn't take a dietitian to realize that this is not going to be a good choice, but how many people eat something like that several times a week, what about everyday?
Meal #2: McDonald's Premium Grilled Chicken Sandwich, md coke
Sandwich calories-420, 17g fat, 1470mg sodium
Medium Coca Cola- 210 calories
This meal is a bit better, but still not the "diet meal" that some would like to think with 630 calories, 17g fat and 1470 sodium.

As you can see both of these meals are very high in sodium and would be very detrimental for anyone with high blood pressure or on a low sodium diet. As for the fat, the burger combo contains way too much fat with a large percentage coming from saturated fat. The addition of fries sends it over the edge.

The grilled chicken sandwich is better, it gets about 21% of its calories from fat, which is acceptable and it is low in saturated fat. You did know that a medium coke as over 200 calories of pure HIGH FRUCTROSE CORN SYRUP, right? If you must frequent "Fast Food" restaurants then take sometime to research the nutritional information for their menus. Don't just think that this is a problem at fast food restaurants, it is a common theme anywhere, even real sit down eateries.
http://www.whataburger.com/browse_nutritional_info.php http://www.mcdonalds.com/usa/eat/nutrition_info.html