Also since we were already employees there's kind of an assumption that we will pass the background, so everything has been jumbled/pushed together.
Im gonna try my best to break some stuff down to give you a better understanding of how you might want to work out .
Energy levels and recovery: I once had this describe to me. Think of your energy level like a bucket of water. Every time you're doing activity you're taking out cups from that bucket. Depending on how much is left is how much potential maximum you can do. Every hour you rest that bucket slowly refills. Pretty basic but leads into my idea of doing cardio MWF and strength-endurance training TTHS.
Now this goes against a research article i read that stated doing cardio before strength training will lead to more muscular gains. Here is the problem for me and probably you too. This study was people doing cardio at 80% max for less than 20 minutes. Thats not what my cardio workout looks like right now. I'm, and im assuming you are too; pushing yourself to a higher and higher VO2 max, AKA better cardio, faster mile. Whatever easy term to understand.
I suggest alternating cardio days with lifting days 6 days a week and take one day a week off
(until you reach a cardio state you are happy with. Once you reach that point, do it for 6 weeks straight(at that level, i.i.e.. 3 miles in 20 minutes). If at the end of 6 weeks you still do not feel you want to improve your cardio anymore, i would recommend trying to workout 3x week doing cardio and strength training in the same day)
Here is something interesting that most people do not know. Really a big deal when it comes to working out. Your body can release high amounts of testosterone for 45-60 mins. The more muscle groups you work at any given time the more testosterone you release. So doing a compound exercise workout that is less than an hour is a really good idea. Probably between 8-10 reps is best...This is going to go against what most people believe but I'm just telling it its the truth as I've learned it. Doing 10reps for 3 sets will release more testosterone than doing a 5x5 workout. Assuming you are working in the proper %max
You said you're doing "basic" compound lifts, and pull-up push up type workout.
Well pull-ups, push ups, dips also compound exercises...Single arm row and so on. Im going to assume you doing squats and chest press and rows and pull ups. LMK WHAT EXACTLY UR DOING. but on body weight workouts like pull-ups and dips. Once you can do 3 sets off 10, start breaking out that weight belt.
If any thing was unclear lmk. Ill re-explain it or re type it up. Im kinda running out the door. Sry
Considering enlisting into the military to serve my country. Not just for the extra points for future tests, it's something that genuinely interests me. Does anybody know if or how the reserves affects extra points compared with full time duty with dcas?
As for deductions for age - your days in service will be detailed in your service record (DD 214) and different from Active Duty. A Reservist's days of service (applicable to the age threshold) would include all days served in training, monthly/yearly reserve duty, and any deployments but not the total span of time from when they signed up to discharge. This is my understanding, but I'd certainly confirm it all with the military liaison at Metrotech.
Hey btw, how is your quest for that EMS parking placard working out?
For the ems guys going through the process that have their 1.5mile runs well below 12, what type of training program did you do to achieve this. I just started tinning my runs around my complex this week which is 6laps(approx 1.7miles) and within the first week I'm down from im down to 13:30. Distance has never been my thing so any tips that did the trick to bring you into the 11s? As i said i just started timing my runs this week and have been following that guide posted a few pages back with the interval/endurance running alternate days
If you want to go a step further with it, do some sets of body weight exercises with little to no break in between each set. I've seen some pretty solid drops in my times by really pushing myself with squats, lunges, pushups, etc. done at a quick pace. I found its a great way to build cardiovascular endurance without actually running, so it saves your knees/ankles/feet/whatever is bothering you.
Ran yesterday after 5 days off. Did alright, then had a heavy, awkward carry down last night. My ****ing knees were killing me when I was going home. I could barely walk down the stairs to the ****ing subway. It's really weird that up until sometime in November I was doing fine with this, and now it feels like I'm twice my age. No running for another week.
Dont know if we had the same issue as only one of my knees was bothering me but for 15 bucks its worth giving it a shot.
Deff dont run for another week. Rest them.
Quick question: which part of the process can be done on the weekends?
I know the CPAT classes can be taken on saturdays, but what about the CPAt orientation Background investigation and medical? I started a new job this week and I imagine it would be hard for me to take off weekdays for atleast a little while.
If you have a knee problem you gotta ice ice ice it. 20 minutes on, 20 off, at least 2x a day preferably right after you run. My knee was bothering me for a bit and I started doing this, felt 100% better within a few days. Now even if my knee is fine, if I'm relaxing at night I'll throw the ice pack on for 20 minutes anyway. I'd recommend the one linked below, it's pliable and gets crazy cold in the freezer, quickly.
Little off topic but my wife and I were discussing the promotion process for the FD.. Can anyone give a little insight to the qualification/ testing/ appointment process?
Fire side... Firefighter to LT.