Rain, Rain, Go Away!
ExercisesWell, it's another soggy weekend here in Boot Camp Land, Kansas. The lightning this morning was a real pain and I am sorry for needing to cancel the physical fitness test. Unfortunately if nature has taught us anything about lightning, it's that it is unpredictable. It's simply too big of a risk to take unnecessarily.
However, we'll get the PT test knocked out soon and we'll soon be well on our way into the 04 CRUCIBLE 2008!
For today, to make up for the missed physical fitness, perform the following:
MAX REPS - PUSH-UPS - Complete the maximum number of push-ups you can do without going to your knees, THEN go to your knees and complete the maximum number you can from that position.
MAX REPS - SIT-UPS - Find something or someone to hold your feet and complete the absolute maximum number of sit-ups you can finish with your hands behind your head and WITHOUT grabbing your knees
2 MILES - Walk or Run 2 Miles and record your finish time.
Have a great (soggy) weekend!
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Flutter Kicks: How To
ExercisesFrom Wikipedia - The flutter kick is a kicking movement used in both swimming and calisthenics.
In swimming (either front crawl or backstroke), the legs are extended straight out in line with the body and then moved up and down, the one leg kicking downwards as the other leg moves up again. The legs are separated to not enhance wingtip vortices. The toes point in the direction of motion to mimic a hydrofoil. The knees are slightly bent to adjust the angle of attack.
In calisthenics, one lies on one's back, with one's hands under the hips, and the chin tucked to the chest. The legs are then raised 6 inches off the ground, and then alternately moved up and down, two sets of leg movements counting as one count of the exercise. This exercise is often used as an intensive tool in the military.
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Burpees: How To
ExercisesFrom Wikipedia - The burpee is a calisthenic exercise performed to increase strength and explosiveness. Performed in repetitions, it also improves cardio-vascular fitness.
1. Start in a push up position.
2. Quickly jump feet forward to a squatting position, like in a squat thrust.
3. Jump high into the air, bringing your knees up to your chest.
4. Land with feet together, on the balls of your feet..
5. Drop back to a squat.
6. Jump feet back to position #1.
7. Repeat many times.
With practice the exercise can be done in a fluid, constant movement without pauses. This exercise can be performed in a relatively small area. Many variations can be added, such as performing a push up between steps #1 and #2. In one variation of the exercise called "whoopee jumps," a loud shout is added, which can help build endurance.
The burpee is one of a series of exercises common in a soccer player's circuit training, along with the split jump and squat thrust. It is anecdotally popular in prisons, where exercise time, equipment, and space are all limited.
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Fartleks
ExercisesWhat are fartleks and why are they important to physical fitness?
From Wikipedia - Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of this exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most Fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise including cycling, rowing or swimming.
While we haven't truly arrived at the Fartlek as it was intended, the class is well on its way. Fartleks are very important to increasing endurance and for including your maximum heart rate (MHR). Unlike continuous training, fartlek training increases both anerobic and aerobic fitness.
You can use this approach to develop more self-awareness, by concentrating on what you are feeling while running at the different paces. How fast a pace can you attain before your regular, easy breathing begins to be labored? After slowing down, how long before your breathing & other responses return to normal? What happens to your stride length as you increase speed?
Our favorite Fartlek Challenge consists of a 2 mile run. Our course is a square, 100M on a side which results in 8 laps for 2 miles. Our members run 100m at a sprint, then jog 100m, then sprint, then jog on each leg of the square. It's brutal, but does a tremendous job of improving breathing patterns and stride.
Chief Ev
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