HELP ME FITNESS

[rm4392]

Right ive just signed up to this site and you lot seem a helful bunch so here it goes... ive got my medical comin up on tues and ive applied for raf reg gunner, now ive not been the healthiest person in the past due to alot of wee smokin but ive now quit that for about 4months but still smokin cigs, i go to the gym every day apart from sunday and have nps doin sit ups and press ups but the only thing is i crap at running, at the minute i can manage 2 mile in 16.15 but cant seem to do any more i warm up on cross trainer first for 15 mins, i dont eat crap anymore just pasta rice and veg, but im worried incase im not fit enuff for pgac, how long ata med is the pgac roughly and any realistic tips for me im not fat btw lol

[Wholley]

My first"Realistic"Tip is to concentrate more on your spelling.
If you read the sticky's you will know that text speak and general laziness are unacceptable within this forum.

[mr_man_2168]

Re: your running, I'd say you need to slow down a bit and concentrate on getting the distance up to the 3 miles you need, then try and get the time down. Are you running on a treadmill? Much better idea to get out and run for real if you can do. Set yourself targets to beat each day/week/month Say a build up on the distance or certain number of seconds off you time. All the little gains add up, so don't get frustrated if you seem to be progressing slowly. Also remember to rest properly in between sessions. it's no good while your fitness is still developing to go in the gym every day and wreck yourself or your muscles just won't recover properly.
Hope that's been some help, good luck!

[rm4392]

sorry about my spelling i was on my playstation 3
i prefer running outside as the air seems to help with my pace,
i run every day at the gym and my muscles seem to be holding fine i have no aches after either as i do a cool down but what im really worried about is how long is it between my medical and Pgac?

[rm4392]

mr man

yeh im running it on a treadmill at the moment,
the 2 miles i run i want to improve on but i will have to do 3mile in at the most 24mins which honestly im brcking it mate,
i dont know how long it is until my pgac thats what worries me as if i go to my medical on tuesday and they say right your pgac is next week i will fail and i dont want to fail first time round, i quit smoking but stress at my current job has got the better of me so im thinking of spending no money except for essentials and quiting work to rag myself every day because i dont want to just pass i want to fly through my pgac

[Brett B]

mr man

yeh im running it on a treadmill at the moment,
the 2 miles i run i want to improve on but i will have to do 3mile in at the most 24mins which honestly im brcking it mate,
i dont know how long it is until my pgac thats what worries me as if i go to my medical on tuesday and they say right your pgac is next week i will fail and i dont want to fail first time round, i quit smoking but stress at my current job has got the better of me so im thinking of spending no money except for essentials and quiting work to rag myself every day because i dont want to just pass i want to fly through my pgac

dont quit your job, its the worst thing u can do. because if u fail pgac with no job. then your pretty much buggered, and with the current climate you wont find a job to get by in the mean time. advice on running all i can say is drink plenty and push your self until you cant run anymore. until your sick on the floor maybe? then thats when you feel your doing good phys. its all in the head, if u cant push your self past your limits then you will never do it.

goodluck with your application
brett

[jay999]

The physical requirements for PGAC as far as I am aware are not too intense. You want to get yourself running 3miles comfortably in less than 22minutes. You want to start running outside, maybe if you cannot run 3miles at this speed right now get your body used to doing that distance first at a comfortable pace and on seperate days do intervals so maybe 6 800metre runs at balls out pace. This will increase the pace you run at and therefore bring your run time down. Once every week you want to be going balls out over 3miles literally pushing yourself to the max to guage your fitness. Also start incorporating circuit training into your fitness routise so maybe do some sprints on a football pitch including pressups and situps when you reach the halfway line. Mainly it is all mental so just get used to pushing your body through the pain barrier.

[rm4392]

Thanks for all your replies i will take them into consideration
If any one can help with a day to dAY fitness plan i would be gratefull just at the min im pushing myself as hard as i can

[Stokey_14]

mr man

yeh im running it on a treadmill at the moment,
the 2 miles i run i want to improve on but i will have to do 3mile in at the most 24mins which honestly im brcking it mate,
i dont know how long it is until my pgac thats what worries me as if i go to my medical on tuesday and they say right your pgac is next week i will fail and i dont want to fail first time round, i quit smoking but stress at my current job has got the better of me so im thinking of spending no money except for essentials and quiting work to rag myself every day because i dont want to just pass i want to fly through my pgac

dont quit your job, its the worst thing u can do. because if u fail pgac with no job. then your pretty much buggered, and with the current climate you wont find a job to get by in the mean time. advice on running all i can say is drink plenty and push your self until you cant run anymore. until your sick on the floor maybe? then thats when you feel your doing good phys. its all in the head, if u cant push your self past your limits then you will never do it.

goodluck with your application
brett

Sorry to be a pain but too advise running until you throw up and pushing you're self that hard straight away and regularly is in my opinion the worst idea.

Throwing up is not a good indication of hard work, or a good 'phys' session . Granted it might happen from time to time but it is not necessary or a good thing. It's all well and good to push ones self, I've thrown up doing all sorts of exercise but still only very occasionally.

Steady progression is the key to fitness so long as you're improving at a respectable rate (varys from person to person) you're on the right track.

To improve running times and ability I'd advise mixing up run types and intensity. there is no set way of going about this but look into things such as;

hill sprints
interval running
LSD running
Fartlek training

and maybe add some of them from time to time as a added challenge.

Each week do a little bit more, weather thats run faster,further or for a longer time it's all progression.

recovery and rest is just as important maybe start with 3 runs a week... when this becomes easy add another sessions in and so on.

Doing anything to fast to soon fitness wise will in most cases lead to problems.

Stokey