Out of Shape...

**kdm0409** · 04-20-06, 09:42 PM

Ok.. This sucks.. I got word today that if we get a new Sheriff he is wanting me to go to the "Physical Fitness Instructor School" because he wants to impose some standards on the department to weed some people out. Well, the class sounds a little tough and I am getting lazy being a SRO lol.

I am the youngest and smallest at the department. I am 26, 5'4, 115lbs, and am female, so he thinks if I can make it through the class and come back and impose what I have learned we should have a good group of people working for us.

Here is the class info:

This school promises to be one of the most physically demanding schools offered by this organization. Students should arrive ready for a week of exercise & information pertinent for this subject area. Students will be expected to participate in all blocks of instruction . The students will be subjected to running the obstacle course for time, completing a wide variety of calisthenics, explosive burst training, distance runs, and the Cooper Institute Standards during the week of training. Upon successful completion of this program, the user will be able to: Identify Cardiovascular Fitness; Identify Various Types of Exercise; Identify VO2 Max; Identify Body Composition Analysis; Properly Conduct Flexibility Exercises; Advise Proper Nutrition Habits; Develop an Objective Physical Fitness Program; Identify Title VII Requirements; Identify A.D.A. Requirements; Identify E.E.O.C. Requirements; and finally, to help0 personnel from their department prepare for the EXACT STANDARDS OF THE Tennessee Law Enforcement Training Academy Physical Fitness Program! Students will need athletic clothing for the entire week. Sweats will be required for the dining hall. The students will be doing physical training every day and should bring plenty of PT clothing. Comfortable, broken-in running shoes cannot be overstated as a necessity for this week of training. Each student should bring a Camelback or canteen for hydration. Optional equipment includes: MP3 player or Walkman, duct tape or leggings, and Vaseline or Gold Bond is suggested.

In case we get this new guy as Sheriff, I need to get my butt in a little better shape than what it is. Any suggestions from ANYONE would be appreciated! I'm really hoping our current Sheriff get's re-elected and I think he will (I hope he will!!!)

**Virginian** · 04-20-06, 09:49 PM

Run, don't drink soda, don't drink beer, run, run, eat something besides fast food, run, run

Running not only strengthened my legs, it helped my back, abs and shoulders. I used to have back problems, but once I strengthened the muscles in my back they disappeared. Plus running puts you in the frame of mind to do other things, like weights, pushups, situps. Gives you more energy. So run

**kdm0409** · 04-20-06, 09:51 PM

I don't wanna run

lol.. Do you know any good running programs? I played soccer, but that has been years ago now and I haven't ran a lot since then. I'd rather ride my bike, but hell lately I haven't wanted to do that either. I think working at the S.O. has made me lazy, either that or its cause I am getting older lol.

**Welpe** · 04-20-06, 09:53 PM

kdm, give this running program a try. I'm on it now and I've never been much of a runner but it is a great way to get started.

The Couch to 5K Running Program

http://www.coolrunning.com/engine/2/2_3/181.shtml

Combine that with this and a good pair of running shoes and you're good to go.

www.mapmyrun.com

**kdm0409** · 04-20-06, 09:59 PM

Thank Ya very much Welpe and Virginian

**Andrewtx** · 04-20-06, 10:17 PM

Ice cream. Lots and lots of ice cream.

**Darin** · 04-20-06, 10:28 PM

Better you than me!!!! Good luck...you'll need it

**Daynathepayna** · 04-20-06, 10:45 PM

Eat well and do some weight training. It will give you some strength for running which is very good for endurance.

**Bosco3379** · 04-20-06, 11:12 PM

Put down the fork!

**Retdetsgt** · 04-20-06, 11:19 PM

I hate running, unless someone is chasing me. I'd rather swim, it's not nearly as hard on the joints. Lotsa runners pay for it when they get older via knees and hips. Swimming only affects the muscles.

**chris2001** · 04-20-06, 11:25 PM

Originally Posted by Retdetsgt

I hate running, unless someone is chasing me. I'd rather swim, it's not nearly as hard on the joints. Lotsa runners pay for it when they get older via knees and hips. Swimming only affects the muscles.

Muscles still hurt thought RDS

.

**Daynathepayna** · 04-20-06, 11:34 PM

Weight bearing exercise is good for maintaining bone density. Just don't overdo it.

**Retdetsgt** · 04-21-06, 12:02 AM

Originally Posted by chris2001

Muscles still hurt thought RDS

.

Muscles will hurt swimming or running. But swimming does no orthopedic damage that will catch up later on. I know you young guys think you're bullet proof and will live forever, but a lot of my friends aren't enjoying their retirement nearly as much because they are limited by bad backs, knees and other joints.

You mentioned once about having some problems along that line already. In your early 20's it's a bit of a bother, in your late 50's, it's a daily problem that will only get worse, surgery or not.

But you're right, the swimming will hurt just as bad. It's helpful of course if you know how to swim!

**chris2001** · 04-21-06, 12:17 AM

Originally Posted by Retdetsgt

Muscles will hurt swimming or running. But swimming does no orthopedic damage that will catch up later on. I know you young guys think you're bullet proof and will live forever, but a lot of my friends aren't enjoying their retirement nearly as much because they are limited by bad backs, knees and other joints.

You mentioned once about having some problems along that line already. In your early 20's it's a bit of a bother, in your late 50's, it's a daily problem that will only get worse, surgery or not.

But you're right, the swimming will hurt just as bad. It's helpful of course if you know how to swim!

Good memory my retired brother. I in fact do have two titanium screws in my right knee. Its what I get for being a jock in high school

.

**Daynathepayna** · 04-21-06, 12:26 AM

yoga and pilates.Nothing gets injured

**Welpe** · 04-21-06, 12:53 AM

RDS not running is not an option for me...especially if I want to join the CHP. The academies around here all require a ton of it.

I don't like running but it has to be done.

**Retdetsgt** · 04-21-06, 01:20 AM

Originally Posted by chris2001

Good memory my retired brother. I in fact do have two titanium screws in my right knee. Its what I get for being a jock in high school

.

That's why I quit HS football my sophomore year. And in Texas, that's blasphemous. But I was an end because I could run. A few hits by some 200+ lb seniors made me rethink that. Every year at my school, at least one kid was fairly seriously injured (and no, we didn't wear leather helmets, they were plastic like yours.....

). I played only baseball after that.

**Virginian** · 04-21-06, 01:33 AM

One other suggestion - sign up for a local charity run. That way you're basically tied down to run that distance by the time of the race. Worked for me this year. I went from being tired while walking to running 6.2 miles in 2 months.

**Donut Aficionado** · 04-21-06, 06:04 AM

Take it from me, SKIP THE DONUTS!!!

**cntryboy0531** · 04-21-06, 07:43 AM

I hate running, does so much damage to your body. It tears my shins up. The last person that made me run, got his ass whooped when he resisted and I caught him.

Better you than me.