Help Bells Get in Shape for a Job

[Bells]

So... finally i have a shot at a decent job.

I'm looking at a position as an Safety Assistant on a very nice company that mostly focus on Training and coordinating Private Fire Brigades for shoppings, malls and larger companies.

If i manage to pass the current stage of the process i still have a individual interview ahead of me and then a 2 week training course that ends with a Physical test (basically a watered down version of a Fireman's Physical test)

So, even though i'm oveweight my health is great and i have not a single issue to worry about besides my actual weight. regarding the course, i'm already studding to prepare for it.

...the physical test worries me.

I can do about 10 simple push ups, 50 sit ups, i can walk for 4 hours without burning out, and i'm way faster than people would think i would be due to my height and weight (i can lift up to 180Kg with my legs and i have 180cm).

My problem is this... i'm not very good at running. I can dash real fast for a good 100m, but i'm not very good on doing many laps on constant speed or longer distances.

And there is the Push up bar.... i don't think i have the shoulders for it. I've never done it before and i'm supposed to be able to do at least 10 push ups...

So, considering that i get trough all the stages up to the physical test, i'll have until the end of February to prepare myself the best i can. I plan on changing my diet and doing less Wii and more weight work, but i don't think that covers it.

So, any tips? I'm mostly worried about the Push up bar... and i'm not looking to ace the test (i know i really can't in such short time). But i would like to get the best result possible.

[Corel]

Originally Posted by Bells

So, any tips? I'm mostly worried about the Push up bar... and i'm not looking to ace the test (i know i really can't in such short time). But i would like to get the best result possible.

Basic answer: Do pushups. If you have a month until testing, you should be able to increase that number a good amount. You get crazy gains the first month, after that it becomes a wee bit harder.

Pushups on bars are a bit different to that of using the floor. If you can't find anything to emulate the bar, try doing them on your knuckles. Do you think grip will be a problem?

If you think your shoulders are a major problem elevate your legs on something like a chair so the shoulders are worked more. I would say if you can do 10, I would stick to the traditional pushup to practise with, but keep in mind changing hand position and elevation can work different muscle groups harder.

Is 10 your maximum repeition? If so try doing 3 sets of 6 repition with a 30-40 second rest inbetween instead of 10 in a row.

Originally Posted by Bells

My problem is this... i'm not very good at running. I can dash real fast for a good 100m, but i'm not very good on doing many laps on constant speed or longer distances.

What exactly is your trouble with longer distance running? Is it that you are winded and get stitches quickly? Legs start burning too much? Quite a few people struggle on longer distant running because they exert themselves too much, or have not so stellar breathing technique.

Edit: Regardless what you do, rest the day or so before the test. For reals.

[Bells]

Sorry, i might have mispoke... i'm talking about this one



I never did this before

[Corel]

Ah! I see! Easy to confuse.

Not going to lie to you; pull ups can be a bitch for many people. Quite a few people can barely do 1, (One proper one that is, as in arms starting from straight and chin over the bar) if that. If you've never done it before prepare for pain! It works pretty much works nearly all the upper body muscles.

Find yourself a bar to pull yourself up on. If you can't manage 1 pullup start by standing on a chair/jumping to the top and then lower yourself slowly until your arms are straight, stand up again on the chair and repeat.

Pull ups predominantley work the Latissimus dorsi (Or Lats, those large muscles in the middle of your back.) If you can't find a bar try doing some rows at quite a high weight; your test is going to have you lift your body weight, so make it count.

Be sure to work other parts of your upper body (including abdominals) as the pull up also utilises this.

Random note: Chin ups are when you have your palms facing towards you, and pull ups have your palms facing away. Chin ups make use more of biceps whilst pull ups use the lats. Just making sure we have the correct terminology here!

[bluestarultor]

Here's an idea for the pull/chin-ups: do you have a sturdy shower curtain bar that's built into the walls? Use that if you think it can support your weight. Test it first, of course. No need to end up on the floor with a bar through your ears.

I personally did a bit of this a couple years back, but I had a short, acrylic bar at my disposal (cubby shower) that probably could have held up a cow.

[Sir Pinkleton]

My only suggestion might be to run a great deal before the test, if you're having a problem with it.

One option I've heard of, to get better at sprinting, is to go on a walk. from one light pole to the next, sprint. Then, walk to the next light pole. And then repeat this process of sprinting and walking. That's what the runners at my highschool did, anyway.

But I'm no expert about the human body and exercising it.

[Funka Genocide]

yeah you're not going to be able to go from 0 to 10 pull ups in a month.

But basically, just do approximations of the exercise until you can do the actual exercise, then do it until you can do 10. You might be a freak of nature and churn your way to 10 in a month, but it's highly unlikely.

Someone said rows, those are good. Also, doing lat pulldowns with high weight, low reps. Once you're doing those with more than your body weight, you should at least be able to churn out a few pull ups.

Work your way up to 1, then keep doing it until you get more comfortable. I personally think 1 month is too short a time frame, but 2 months seems feasible. Then again I am by no means an expert, I'd suggest getting a personal trainer but I mean, you're doing this to get a job so that you can afford things like a personal trainer I'd assume, which makes my advice moot.

Just keep working out and who knows! Maybe you'll do it in time!

As for running, you'd be surprised how quickly you can acclimate your body to distance running. It really is all about overcoming that initial hurdle of "what the fuck is going on" your body experiences when you do something new. Concentrate on even breathing, maintaining a constant pace (even if it feels really, really slow) and running for a set period of time, not distance.

If you can jog for 20 minutes, you're at a good starting point to progress.

and walking has very little to do with jogging. I always find it funny when people cite their amazing walking abilities as a measure of good health. The human body is designed to walk long distances, unless you are seriously obese or crippled you can pretty much walk forever, it's basic physiology. Moving at a faster rate of speed brings your body out of homeostasis (which is pretty much maintained while you casually stroll along) and puts pressure on your various biomechanical systems which is not at all extant while walking. In terms of energy consumed per distance traveled the two activities are approximately analogous, but running is more a matter of biomechanical efficiency than total energy used.

Also, sprinting is an anaerobic exercise and so has very little to do with jogging as well.

If you're serious about improving your physical condition, you should be honest about your current level of health. You are likely very unhealthy, don't sugar coat it, use it as motivation to improve.

[Sir Pinkleton]

About the jogging thing:



So technically, long distance running is what you should be best at. :p

[Hanuman]

I've done extensive research, and I've got a simple plan for you, and I'll bold everything that needs serious attention.
1) Buy new runners, go to your local sports or running store and ask for the attendant to help you buy a pair of shoes, the right shoes WILL make the difference here.
2) Keep super hydrated, max 1.5L/hour and 6L/day, any more and it can be bad for now.
3) More fiber, scrub that sticky goo outta your engine, astringent foods also help here but you should not overdo the acidy-astringent foods if you plan on running heavily or your joints could damage.
4) Feet straight, knees face first 2 toes. Never deviate.
5) Change your diet to a 2CARB:1PROTEIN diet, exercise all day, eat small meals but often, have protein every meal, have MEAT every day, after a muscle building workout have at least 100g of high GI foods and protein as the high GI foods in conjunction with the BCAA levels in the meat will boost your insulin spike for maximum muscle growth.
6) STRETCH ALL MUSCLE GROUPS 30 SECONDS EACH, STATIC.
7) The best results I've seen come from PT PYRAMID training, a standard in military fitness programs http://www.military.com/military-fit...rep/pt-pyramid
8) When running do a warmup of walking first, then run at a pace you can speak at, when you can't speak properly then stop running and continue to walk, then run again when you're able.

Running Muscle Training
http://www.youtube.com/watch?v=8mZ0mPBaC-w

Post-Run Stretches
http://www.youtube.com/watch?v=71A8wuXqiSM

Everything Else
http://www.exrx.net/

Do pushups. If you have a month until testing, you should be able to increase that number a good amount.

Don't count number, keep in motion and keep track of duration on a watch on the floor or something. They aren't going to test you in #pushups unless they have a standardized timing and count for you.

[Corel]

Originally Posted by Funka Genocide

yeah you're not going to be able to go from 0 to 10 pull ups in a month.

But basically, just do approximations of the exercise until you can do the actual exercise, then do it until you can do 10. You might be a freak of nature and churn your way to 10 in a month, but it's highly unlikely.

Yep, concur exactly with this. The average improvement I've seen in people is going from 1 to about 3 or 4 in a month. (Which isn't too crazy, seeing as what gains the body develops the first time you properly start exercising your body.

Work your way up to 1, then keep doing it until you get more comfortable. I personally think 1 month is too short a time frame, but 2 months seems feasible.

Yeah, the first time you attempt pull ups most likely you're going to kill all your muscles from how new and exciting this all is, which will probably deter you from doing it from a while. Shame it's such a short terms notice.

Oh, and a tip about pullups, look upwards and over the bar and imagine that you "feel light". It will help.

Also to add to the running, if you're maintaining a slow pace make sure you're not exerting yourself more than you should be. Imagine your legs are pendulums and that they only need to move slightly to actually get anywhere. I would advise against music, as you will want to find your own natural rythm with running and correct any mistakes you feel. Music can intefere with this sometimes.

Oh, and if when you are jogging it starts to become unbearable there is no shame in slowing down to a walk for 30 seconds to a minute and starting to jog again. Stick with it.

We wish you all the best of luck in the fitness thing. Just some friendly advice; it never gets easier, you just get more used to the pain! Bwhaha!