Fitness Help

[DannyAmes]

I have been looking at joining the RAF for a while now and have just done my Interview last week. (Still waiting for response)

Just wondering how I could go about improving my fitness. I started in January, I was 5'9 and 12 stone 13 pounds (overweight) but have been excercising and eating better and I am now 5'10 and 10 stone 5 pounds.

This is my current fitness schedule

Monday to Saturday morning - muscular indurance

- 25 tricep dips
- 25 sit ups
- 10 press ups
- 20 dorsal raises
- 25 step ups
- 3 Pull ups (overhand)

I do this 3 to 4 times.

Monday afternoon - 1.5 mile run
Tuesday afternoon - 20 minutes cycling
Wednesday - 20 minute run (mainly uphill)
Thursday - 20 minute cycle
Friday - 3 mile running/jogging
Saturday - Hour and a half of Football
Sunday - Rest Day

I do 50 reps (sets of five) of 25kg weights on monday, wednesday, and friday.

Used to take me around 17 mins 30 secs to do the 1.5 mile run. I can now do the 1.5 (2.4km) mile run in 11 min 10 secs.

Can't seem to get any quicker than that and was looking to be able to do it in around 9 mins 30 seconds.

Any help on how I can achieve this would be greatly appreciated.

[Chris Gray]

Hello Danny, your scedule looks just fine for RAF Halton basic training. The new fitness test at Halton comprises of 20 press - ups and 35 sit - ups so build yourself up to them figures prior to joining.

To improve your running for your run here is a scedule you should look at which will improve your time.

Monday = Rest Day
Tuesday = 3mile Run
Wednesday = 5 x 400m runs ( Just use a footie pitch if you don't have a running track near you.
Thursday = 3mile Run
Friday = 3mile Run
Saturday = Rest
Sunday = 1.5mile Run

[Alex Himself]

Yeah looks pretty good and what Chris has given you there is spot on. I did this, or thereabouts, prior to Halton and met the standards with ease. Try combining some hill reps. i.e. steep hill about 50metres and sprint up, jog down, repeat say 5 times.

Also ensure that you do RAF standard press ups, they have recently changed from fist distance from the floor, to shoulder lowered to a certain distance, but if you practice the fist ones, that will prep you well.
http://www.raf.mod.uk/structure/raffitnesstest2007.cfm


Put something, roughly the height of a fist underneath your chest and see how many you can do in 60secs. What trade are you going for out of interest?

Alex

[Wicksieboiirafreg]

I'd like to know I'm new to this I've got my PGAC on the 4th of Feb

My 3 mile run time is 25mins, can anyone help me out on getting it down to 20 mins?

Thanks

[thundersafety]

There are lots of different plans on here about run times.

Do a quick search and I'm sure you will find one.

Make sure you run a variety of distances

e.g.

1.5 mile
3 mile
6 mile

For example, oh and you should be pretty much thrashing yourself when running, as the PTI will do this so it makes for less of a shock!

Literally when I get back from a 3 miler I feel like being sick and my legs are jelly! If it hurts just say to yourself "get to that tree, get to that car" and think about how much you want to join.

[Wicksieboiirafreg]

Thanks for the help

I'll start doing that

Do you know any TG course dates for 2008?

[KT1982]

Got my PGAC on the 4th of Feb too Wicksieboiirafreg.....

They told me there are in-takes every month, so if you pass PGAC in February, you may get in then or definitely March!

[Wicksieboiirafreg]

Kool KT1982 see you on the 4th of feb

[grantbrown]

I've got my PGAC on the 21st of April, and I'm bricking it from what I've heard so far.

I go running everyday and I go boxing training 3 times a week but I still feel like I'm not fit enough..... think I need to up my game.

Good luck for the ones who have theirs in February. Let me know how it goes.

[Brett B]

Hey,
I'm looking for a bit of guidance.
I'm 18, weigh 9 stone 12 and 5''7

Whats the ideal mass, weight etc. 9 stone seems really small for a guy of my age?

Also can anyone help out with a decent regime?

Thanks
Brett

[Illustrious]

Aye Brett, that is borderline dead

In all seriousness, you are in the normal category according to this BMI chart but you are at the low end of normal. 5KG less and you'd be underweight or about 5cm more and you'd be underweight.

Put some weight on boy, just don't do it the Macdonalds route

[Brett B]

aye Brett, that is borderline dead

In all seriousness, you are in the normal category according to this BMI chart but you are at the low end of normal. 5KG less and you'd be underweight or about 5cm more and you'd be underweight.

Put some weight on boy, just dont do it the macdonalds route

I eat shed loads just don't put it on, I'm so active in my job I just lose it straight away. Any ideas instead of Mcdonalds.

[daz89]

aye Brett, that is borderline dead

In all seriousness, you are in the normal category according to this BMI chart but you are at the low end of normal. 5KG less and you'd be underweight or about 5cm more and you'd be underweight.

Put some weight on boy, just dont do it the macdonalds route

i eat shed loads just don't put it on, im so active in my job i just lose it straight away. any ideas instead of mcdonalds.

I had the same problem mate. I started eating 5 meals a day and did some weight training. That should help but if it doesn't you can get supplements like creatine that help you put weight on.

[adz3276]

That should help but if it doesn't you can get supplements like creatine that help you put weight on.

Ignore this past comment. Creatine will only aid weight gain by water retention not anything worth putting on.

Don't look at the BMI chart like it's the law, you should actually look at your bodyfat % if you are below 10%, then yes you could do with putting weight on but if you are infact above this you are fine.

If any supplement should be recommended it should be something like a meal replacement shake or a balanced weight gainer but these should be carefully selected and researched I used to sell these products so I could make some appropriate suggestions just send me a PM.

Adz

[MonsterMunch]

HIIT
http://en.wikipedia.org/wiki/High-inten ... l_training

HIIT increases the RMR (resting metabolic rate) for the following 24 hours due to EPOC (Excess post-exercise oxygen consumption), and may improve VO2 max more effectively than doing only traditional, long aerobic workouts.

I swear by HIIT, and I'm sure alot of other people do on this forum (and some won't even know it).

Try doing a circuit consisiting of treadmill, bike, rower and then X-trainer using HIIT techniques. Here's how I used to train:

Treadmill - 10mins; 1:30 at jog speed (started at 10kmph and increased from there) then 30secs at sprints speed (I used 20kmph, but got a mate who used 18kmph)

Static Bike - 10mins on level 5 (of 20); 45secs at around 90-100rpm, 15secs balls out

Rower - 10mins on level 8 (of 10); 45secs at around 2:00 per 500m, 15secs balls out

X-Trainer - 10mins on lvl 5 at around 13kmph (not HIIT).

This got my 1.5mile times down really quickly, and I also included alot of rowing on my non cardio specific days. If I remember right, it was found in a study (that was printed later in Mens Health) that Rowing was the 4th best exercise for increasing vo2 max. I don't have the magazine so can't remember the ones infront, but I seem to remember underwater hockey and triathalons were in there or something :/

Brett B :
For bulking I'd try and watch your diet carefully, taking in the right ratios of macronutrients so you don't get fat, and continuing with training. The best way I'd suggest is to go on a bodybuilders forum or something and check their training/progress threads. A good one to check out is:
www.johnstonefitness.com
Here's his proof:
http://johnstonefitness.com/all/front/m.php
This way, you avoid all the mistakes as they have probably already made them. Good luck