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  • +10

    To Run or Not to Run

    To Run or Not to Run
    Running injury free requires near perfect technique, great shoes, possibly the addition of orthotics / insoles, and a gradual build-up after long periods of no running or beginning a running plan. Last week’s article concerning women’s running and training plan caused me to re-think my advice as the intensity of the article was not perfectly directed toward a novice exerciser. In ...
    Rated +10
  • +10

    Time to Exercise

    Time to Exercise
    Do you really not have enough time in your day to exercise? Too many times people say, “I need to exercise but I do not have enough time in the day.” Or, when they do have the time they only have the energy to lie down and watch TV. Whether you are on travel working late hours or at home dealing ...
    Rated +10
  • +9

    Fitness Training and Police Work

    *+Flexibility is Key+* First of all, a police officer should be flexible with an ability to move at a moment's notice. After hours of sitting still, jumping out of a car and chasing someone at full speed can injure even the most athletic individuals. Stretching at least your legs and lower back throughout the day and on a daily basis with ...
    Rated +9
  • +9

    Fitness Standards We All Should Attain

    Fitness Standards We All Should Attain
    If you have read my articles and books in the past, you will see a common thread in all of my writings: _Surpass the minimum standards in physical fitness testing if your profession (or life) is physically demanding._ This mantra holds water with military, law enforcement, fire fighters and other public servants who daily job requirements have physical challenges that can ...
    Rated +9
  • +9

    Running and Your Heart Rate: What You Need to Know

    Here is a great question from a sailor seeking to better his PFT run time and has gathered extra information about training with heart rate monitor training. _How much emphasis should I put on target heart rate while training for the PRT run? The Navy PRT web page says the target heart rate for my age group (25 years) is 117-146bpm, ...
    Rated +9
  • +9

    Fitness For Future Recruits for the Law Enforcement / Military

    Fitness For Future Recruits for the Law Enforcement / Military
    Often, I receive emails from young men and women in their teens who ask about law enforcement or military careers when they get old enough to serve their country by doing such honorable professions. I wish however, most emails were like this future Marine. Too many times, young men and women start to prepare way too late for professions that require ...
    Rated +9
  • +8

    How to Make a Circuit Workout...

    Often people send me workouts that they created for my opinion. This week an email prompted me to write about many of the varieties of workouts that you can create using a circuit program. Often people like to use the circuit workout as a form to quickly get through a workout routine yet still workout effectively. Here are some examples of ...
    Rated +8
  • +8

    Run Faster

    I received several e-mails last week about running faster. A few requested workouts for their 1.5 mile, 2 mile or three mile PFT runs and several were runners who compete 5K and 10K races on the weekends. Since all these distances use relatively the same training philosophy - short distance , faster pace - I decided to answer them all ...
    Rated +8
  • +8

    Spruce Up the Workouts With Dumbbell Movements

    Many people like to go to the weight room and start performing the standard isolation exercises either using a machine weight system or even free weights. Afterwards, they do a 20-30 minute cycle of cardio vascular exercise. Then, after a normal day of picking up groceries in/out of the car and into the house and some moderate yard work, they find ...
    Rated +8
  • +7

    PFT: Train for the Transition

    This week I received an email from an officer who writes: Every time I take the PFT, I ace the PT part but my run is much worse than if I ran first. Does the PT take that much out of me that I cannot run my normal pace had I not done the PT first? As with any test, you ...
    Rated +7
  • +7

    Fitting Workout Recovery Time Into an Officer's Schedule

    Fitting Workout Recovery Time Into an Officer's Schedule
    This series of emails comes from a police officer / instructor who understands the importance of recovery, but has a hard time fitting it into his training plan. We all need to actively pursue a recovery period in our high tempo training cycle, otherwise we will break down, burn out, and likely get injured over time. Here is his email. Stew, ...
    Rated +7
  • +7

    Advanced Balance Training for Athletes – Tactical Athletes Too!

    I recently wrote an article on "Adding Balance to Your Life,":http://policelink.monster.com/police-fitness/articles/101253-add-some-balance-to-your-life but it was aimed more at beginners and for those who are losing their balance as they age. People fall everyday due to loss of balance muscles that accompanies a sedentary lifestyle. Spending your 40s, 50s, and 60s not exercising regularly can lead to a variety of broken bones and ...
    Rated +7
  • +7

    Surviving Cold Weather Workouts

    Most people who exercise in the winter either live in temperate climates or stay indoors to burn the excess calories that lead to weight gain. The focus of your goals should not change due to the season, we all still need exercise and to eat properly year round. However, if you are one of the few people who can handle the ...
    Rated +7
  • +7

    Balancing Out a Workout

    Balancing Out a Workout
    Having a muscular – skeletal strength imbalance can cause injury and other complications in your performance athletically or on the job. Here is a question from an officer seeking to improve his performance keeping balance in mind. “Stew, I have a question on how I should be progressing with opposing muscle group exercises. The last 3 set Dip/ Pull-up workout was ...
    Rated +7
  • +6

    Breathing During Exercise and Daily Activity

    This week, I received an email from an Army Soldier who was having a difficult time running a few months ago. His breathing patterns were so erratic that he was basically hyperventilating while running his two mile PFT run. Once he started breathing properly as well as exhaling FULLY, he was able to perform better in the run – not only ...
    Rated +6
  • +6

    Learn How the Mind and Body Works with the Five Psychological Phases of Fitness

    Whether you are a military, special operations officer, an athlete, or just a regular person seeking to lose weight, all groups experience similar personal obstacles. Those who succeed in their training programs learn to conquer self-doubt. That is the key to fitness! Every day, excited people join fitness clubs determined to attend classes or workout for an hour a day, five ...
    Rated +6
  • +6

    Running: How Do You Find Your Pace?

    As with any cardiovascular activity if you are going to perform for several minutes or even a few hours you need to find a sustainable pace.  Here is an email from someone who enjoys running with a group but struggles with running alone: Hey Stew - When I run with my group of friends, I am always faster than when I ...
    Rated +6
  • +6

    Add Some Balance to Your Life

    An email from a physical therapist in the Navy asked me about training people to have better balance. He states: "One of the biggest culprits to injury as we age is falling or losing your balance. Do you have any plans for folks to gain balance or better stability?" Great question! When training athletes, one of the most important elements of ...
    Rated +6
  • +6

    Fitness Questions and Answers for Cops

    *Do you have any advice with changing bad habits, or advice on what kinds of food I could eat on the run at work or could take in the patrol car with me through an entire shift? Also, any other changes I could make to my workout to help increase metabolism?* "This is what I do for food.":www.stewsmith.com/foodplan.doc But when on ...
    Rated +6
  • +6

    Does Water Affect Weight?

    This week a young man asked me, "Does water affect weight?" After some digging, I realized he has been observing his mother use one of the 45 Day Plans to lose weight / get fit and this program requires the user to drink more water than they normally would - up to 3-4 quarts a day!! Most people do not drink ...
    Rated +6
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