Question by Jeremiah S: I have a timed physical agility test in 5 days & need cardio tips?
I just found out that I have a timed physical agility test in 5 days. I was notified today. I haven’t ran for fitness in a couple months and need tips on some hardcore cardio routine to boost my system so I’m not huffing and puffing the entire time. It is a 4 minute obstacle course. Lots of stairs, cones, and fence climbing.
Answer by Victor J
Five days doesn’t give you much time to make adaptations to your body to have a noticable effect. But, there may be some hope:
Find a relatively steep, short hill (approx 100yds) and do repeat run-ups with a slow walk down. Try not to allow much recovery time at the bottom, 30 seconds at the most. Your body will tell you when it’s time to take a break (and you better listen to it, too!).
Find some stairs (the more stories, the better) or do some lunges. Basically, with stairs, cones, and fences, we’re looking at strengthening the quads and hamstrings.
Two days before the testing, take it easy. Don’t go “all out” on these days. The day before, you could even skip any workout altogether to recover from the previous four days’ work.
Listen to you body!!! It will tell you if you’re doing too much or if you can go further. Of course, if you don’t have an athletic background, proceed with caution. Five days is not enough time to go from couch-potato to weekend warrior.
Registered Clinical Exercise Physiologist (ACSM)
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Since I’m kinda skinny, I wanna get stronger. I already know about eatting vegies and fruits and keep the sweets low.
But mainly, I want to know some good exercises. Any websites? I’m currently spending about 15-20min a day doing push-ups at night.
BTW, I’m usually kinda hyper and have quite some energy.
I’m not looking for weigh-loss products. I want to gain weight a bit and get stronger.
Answer by franky_204
At your age don’t do weights!!! Just do Crunches Pull Up’s Jump rope Jog 10-15 mnts a day and Sprint you will be knocking out kids around your age like babies in What ever sport you do!!! ; )
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Question by : Need to get fit for high school soccer season tips?
Soccer tryouts are in 2 months what can I do to improve my fitness so I can get fit again and what do I do to improve my skill level and my game? Thanks (:
Answer by vf1111
Be able to run at least 2 miles, do some exercises with the medicine ball, do push ups, sit ups, crunches and stuff like that to build your upper body. Do some foot work drills. Use the latters (if you know what I mean) you get your footwork better. Practice shooting and juggle the ball some. Just be able to run, have good ball skills and some build up your upper body some
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Question by E34: I need some tips getting back into shape for baseball?
Well i haven’t played since last season. And i couldn’t play since september til now. I have two weeks, the winter break, to get back into shape. The reason was because i had too many things because of AP classes and such, but recently my parents gave me a car. I live about 6 miles away from school. so now it’s much more easier for me to quickly go home and stuff. Well i was planning to start going to 24 fitness and workout. Any tips?
Answer by mattpiloto
For you, I would say a combination of weight training and high intensity interval training (HIIT). In basketball you require a lot of power and speed, and these 2 things will help you to develop that. I put a link at the bottom that explains the benefits of weight training in more detail. The HIIT is kind of self explanatory. You can find a bunch of videos on youtube of what to do. You should be able to find all of the equipment you need to do both at any gym you go to. Just make sure that you go hard on whatever you are doing. 2 weeks isn’t very long, but you can get a good head start if you push yourself.
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Article by Harry88
Fitness is important not just to make you look good! Your quality of life and longevity are also an important consideration. You must manifest the attitude that lets you apply the adaptations necessary to enable you to care properly for yourself. These selected tips should guide you through these changes.
You should just jump your way into fitness. A jump rope is an inexpensive, and very portable, way to keep fit. Even just a few, five minute jump rope sessions per day can have a big impact on your fitness.
It is essential to maintain proper form when walking to prevent injury. Walk with your body perpendicular to the ground and keep your shoulders angled back. Keep your elbows bent at a angle that is about 90 degrees. Move each arm with the motion of the opposing foot. Allow your foot to land on the heel, roll to the toe, and spring forward to the next step.
Don’t feel guilty when you watch TV! Just establish a little exercise routine to follow while you watch. If you exercise during a commercial break, you can still relax and watch TV.
To quickly repair muscle tissue that has been strained during a strenuous workout, repeat the same exercises the day after. By doing so, you will bring more nutrients and blood to the muscles, and therefore increase the repair efforts.
Make exercise as much a part of your everyday life as eating and sleeping. If you can manage to shower daily, apply the same level of priority to exercising. Add exercising to your list of daily activities, and you will feel great crossing it off your to-do list. By doing this, you will ensure that you get exercise every day.
Snacking on convenient fruits like pears and apples is good for your fitness and overall health. A diet that is rich with fruits and vegetables is proven to be a very effective method of getting healthy.
While doing crunches, try to exhale hard when you get to the top of the crunch. This will cause your abs to tense harder than they otherwise would. This will get you more out of each crunch you perform.
Remember that your fitness gear is important too, particularly your footwear. Go to the store to buy shoes at night since your feet are bigger at that time of day. There needs to be at least a half inch between your big toe and the shoe. Your toes should have wiggle room.
By including barbell squats with free weights in your fitness regiment, you can start to create a more defined physique. Squats are one of the best exercises to build up your abs, calves, quads, hamstrings and lower back. They also create a temporary growth hormone spurt to help with total body mass gain.
Take a break when your body feels like it needs one. Trainers make rules about resting in between sets or exercises. However, you should pay attention to your body’s advice more than the advice of your trainer. Do not ignore your body when it tells you that it needs a break. Take one. Otherwise, you may be risking an injury.
When possible, try to workout outdoors. There are many outdoor activities that are great for your health. You will get a great work out and feel rejuvenated at the same time. Being outside will immediately lower your stress leel and improve your mood and outlook.
When you properly do a sit-up it will not harm your back. Using a rolled towel under the lower portion of your back, along with a Swiss ball, will also help you avoid back strain. Keeping your feet down by putting them under a couch can put a lot of pressure on your back and cause an injury.
If watching your favorite television program makes you feel like a couch potato, try this tip for guilt-free watching. Watching television while exercising during commercials is a good way to kill two birds with one stone.
Your smaller muscle groups get worn out quicker than your larger ones. Start your workout using hand-held dumbbells, working up to the barbells, and machines last.
It’s important to hold a stretch for the proper length of time to reap the most benefits. For those under 40, a stretch should be about 30 seconds. Stretch them for 60 though if you are older than 40. Using this guideline will help keep your muscles in good condition.
Always use your fingers to check out the quality of the pads on a bench before choosing which one to spend time working out on. If the wood can be felt under the padding, choose a machine that has more padding. A machine that does not have adequate padding can cause bruising during your workout.
Getting fit is a challenging experience, but it is also an enjoyable one. Apply the advice in this article to your exercise regimen. Try to think of good fitness as a daily habit. If you push to exercise harder and a bit more often, you will see much better results.
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