Non-LEO Forums >> Security Officers >> fitness



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Posted over 4 years ago



im trying to become a officer and im not really fit. Im not that fat. But im not fit. So I was wondering if I could get some tips.


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Rate This | Posted over 4 years ago


Start working out.


861 posts

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Rated +1 | Posted over 4 years ago


Move more, eat less . There are numerous options available to those looking to get in shape/lose weight. Take a look at the P90X or Insanity DVD programs if you are a self starter and prefer working out alone and at home. If you are the type that could benefit from the support and camaraderie of others, then check into the various cross-training type classes offered at a local health club.

Find an activity requiring physical exertion that you enjoy. It doesn't have to be a "workout" per se. Play some basketball, racquetball, etc. Start exploring some local hiking/biking trails. The main thing is doing something, anything, is better than sitting around doing nothing.

To quote a popular clothing/footwear company's motto...."Just do it!"


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Rate This | Posted over 4 years ago


 Check out the fitness links and articles on here, they're full of great advice.


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Rated +2 | Posted over 4 years ago


 No offense, but I hate to see folks coming into law enforcement that are already behind the 8 ball if you know what I mean. If you are out of shape now, chances are you will let yourself go completely once you come into law enforcement. I don't know what department you intend on working for, but here at my agency I wouldn't want you as a partner being out of shape. That is not to be mean, or's just a fact. At my agency we work only two on duty at a time, with a sergeant that splits and is with us half of the shift. In this area, we need a heck of a lot more than what we have, but we get by with what we do have. I have had two partners so far at this agency. My first partner and I were so darn close we practically did each others grocery shopping, and were never a part. My new partner and I are very close, maybe not as close as the first, but I didn't allow it to be optional for him to tell me no, when I told him we will be doing physical fitness after every patrol shift PERIOD. lol. We run at least two miles together either before, or after shift (depending if we are on days or nights) and we hit the gym three times a week together. We go to the range once a month together for an entire day for day and night shooting. We are always working with another. If he is not 100%, then I cannot count on him to save my life and vice versus. This includes mental health as well! I need his mind to be 100%, and mine as well.

We work a rural ghetto area....and I would hate to be lying half dead in the woods, and he is so out of shape that he couldn't carry my skinny butt out of the there, because he ate too much McDonald's and was out shape. Same goes for me....I am constantly keeping up with upper body strength. I will never bench as much as he does, but I am sqaured away and I know I could drag or carry him if I needed to. So.....if you plan on being a cop...get to running. PERIOD. Begin with healthy diets..natural and nutritional foods. This doesn't mean you can't enjoy yourself occassionaly, however 6 days out of 7 in a week, you are on A HEALTHY EATING SCHEDULE and the one day you pick for the week will be the REWARD day for doing well the other 6. Example, Mon-Sat me and my partner eat nothing but good healthy well balanced meals. Proteins, fruits, veggies, salads, etc. Sunday he and I eat pizza, or grab tacos, or whatever we choose.

A good cardio beginners schedule is interval training. 30 minute runs total each and every time. Do not focus on distance at first, rather time, and getting your heart rate up. Begin the first two weeks by running for a minute, and walking for a minute. Continue this until you reach 30 minutes. After this becomes comfortable to you, you may increase your run time, and keep the walk time the same, or adjust it accordingly. Additionally, I find circuit training, and crossfit to be a great routine for cops. It focuses on total body conditioning, and strength. Particularly your core and cardio which are very important to cops for a lot of reasons. Not all cross fit is created equal and some practice unsafe habits, for back and knees. Focus on programs that have national certification, and have been around for some time. It will be rough at first, but in several months you will find that you are happier, and have improved tremendously. As cops...we generally have unhealhy lifestyles because of the odd hours, irregular sleep patters, etc. So, we must make every effort to keep ourselves at our best. This includes healthy eating, not smoking, limiting alcohol, working out regularly, keeping your mind healthy,. and trying to be overall happy. Just because you appear thin or small in stature, doesn't mean internally that you are healthy.

Email me if you want some work out routines. I have a ton, and work a lot with other officers and people in the academy who are struggling physically.

Good luck.



"I believe with all my heart that standing up for AMERICA means standing up for the God who has so blessed our land"- Reagan.


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Rate This | Posted over 4 years ago


 Yes, you need to extercise between 30 minutes and an hour each day.  Make sure you do cardio and weights.  What you eat is vital to trying to lose weight, so make sure you are eating healthy.  You have to count calories too.  I hope this helps and good luck.

The glory of young men is their strength: and the beauty of old men is the grey head
- Proverbs 20:29

Nemo me impune lacessit

YaYa SuzieQ


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Rate This | Posted over 4 years ago


 Bump All.

The goal is to be healthy and strong, and the only way to accomplish this is with a combination of 70% Fitness Training, 25% Diet, & 5% Supplements. It's about calories in vs. calories out, and the only way to get those calories out is through exercise. It takes time to figure out what works for you. I believe the benefit of joining a gym is motivation, because being around people with the same goals motivates you to keep going.