Bigfiveo
03-14-12, 11:48 PM
I need help guys! My shift just changed to 4 ten hr shifts. What kind of workouts could I do that will be beneficial just 3 days a week. Trying to lose weight. Help me out.
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McNulty
03-14-12, 11:56 PM
You sure you can't get a workout in on a workday? You're not going to get very far working out three days and taking four off.
Switchback
03-15-12, 07:55 AM
You sure you can't get a workout in on a workday? You're not going to get very far working out three days and taking four off.
I agree. It stinks, but it's going to be hard to make any improvements on 3 days a week, assuming nothing comes up and you are able to work out on EVERY day off.
I agree. It stinks, but it's going to be hard to make any improvements on 3 days a week, assuming nothing comes up and you are able to work out on EVERY day off.
Kimble
03-15-12, 10:27 AM
I agree. It stinks, but it's going to be hard to make any improvements on 3 days a week, assuming nothing comes up and you are able to work out on EVERY day off.I do miss my federal 3 hrs per week to workout on duty. :(
If you want a workout that will kick you @ss like no other I've tried (if you actually give it 100% effort) try the Insanity program by Beach Body.
If you want a workout that will kick you @ss like no other I've tried (if you actually give it 100% effort) try the Insanity program by Beach Body.
Bigfiveo
03-15-12, 10:32 AM
That's cool, I guess I need to suck it up and just do it after work. Thanks guys.
Switchback
03-15-12, 12:01 PM
I do miss my federal 3 hrs per week to workout on duty. :(
If you want a workout that will kick you @ss like no other I've tried (if you actually give it 100% effort) try the Insanity program by Beach Body.
You actually got your 3 hrs on the clock to do it? Ours is just 3 more hours of LEAP!
...and insanity is some pretty good stuff (so I hear). I also hear that you often feel like you are doing some twisted dance routine when doing it. LOL
That's cool, I guess I need to suck it up and just do it after work. Thanks guys.
Yeah, it sucks, man. I feel your pain.
If you want a workout that will kick you @ss like no other I've tried (if you actually give it 100% effort) try the Insanity program by Beach Body.
You actually got your 3 hrs on the clock to do it? Ours is just 3 more hours of LEAP!
...and insanity is some pretty good stuff (so I hear). I also hear that you often feel like you are doing some twisted dance routine when doing it. LOL
That's cool, I guess I need to suck it up and just do it after work. Thanks guys.
Yeah, it sucks, man. I feel your pain.
Kimble
03-15-12, 12:49 PM
You actually got your 3 hrs on the clock to do it? Ours is just 3 more hours of LEAP!
Several if us tried doing it as LEAP and were told by our SAC to either use the three hrs during our normal work hours or do it on our own time, but to not claim it as LEAP (guess which option we picked). NCIS is one of the few fed LE jobs I'm familiar with that does an annual PT test for agents (hence the 3 hrs/week they alotted for physical fitness), though there was no standard to meet, just mandatory participation.
Several if us tried doing it as LEAP and were told by our SAC to either use the three hrs during our normal work hours or do it on our own time, but to not claim it as LEAP (guess which option we picked). NCIS is one of the few fed LE jobs I'm familiar with that does an annual PT test for agents (hence the 3 hrs/week they alotted for physical fitness), though there was no standard to meet, just mandatory participation.
MORA Ranger
03-15-12, 06:50 PM
Several if us tried doing it as LEAP and were told by our SAC to either use the three hrs during our normal work hours or do it on our own time, but to not claim it as LEAP (guess which option we picked). NCIS is one of the few fed LE jobs I'm familiar with that does an annual PT test for agents (hence the 3 hrs/week they alotted for physical fitness), though there was no standard to meet, just mandatory participation.
National Park Service does to. We have to participate in the PEB every year. We have a standard to meet, but nothing is done if we don't meet it.
National Park Service does to. We have to participate in the PEB every year. We have a standard to meet, but nothing is done if we don't meet it.
Switchback
03-15-12, 10:45 PM
We have mandatory fit tests every 6 months. We have for as long as I have been on (since 1996).
Now, let me clarify my LEAP comment. Yes, I end up working out after hours most of the time. However, on my time sheet, it was logged as straight time and I just shifted an hour of my investigations to LEAP (since LEAP was not designed for fit time. :)). They just redid our time sheet and now there is not even an option to put fit on it!
Now, let me clarify my LEAP comment. Yes, I end up working out after hours most of the time. However, on my time sheet, it was logged as straight time and I just shifted an hour of my investigations to LEAP (since LEAP was not designed for fit time. :)). They just redid our time sheet and now there is not even an option to put fit on it!
K-9MALY
03-16-12, 09:18 AM
CBP management proposed it last year, and the NTEU went into howler monkey mode over it. I feel it is a good thing, but the actuality of it happening is pretty much moot. We are starting to see portions of the agency take it into account, but it won't ever become a full fledge agency mandate.
Safety Steve
03-16-12, 09:24 AM
I will be the first to admit that it is very hard to make myself workout after working 10 or more hours in a day. I can motivate myself to run but not anything else.
Be Safe.
Be Safe.
Blackgoat06
03-16-12, 02:07 PM
For the guys with the yearly(or less) fitness tests, namelySafety Steve and Switchback, what are the standards you usually have to meet?
Switchback
03-16-12, 04:04 PM
Ours are stupid-easy! The only events you really need to worry about are the 3 core events, push-ups, sit-ups and the run.
U.S. Marshals Service, Career Opportunities, Fitness Standards for Men (http://www.usmarshals.gov/careers/fitness_men.html)
If I keep my numbers up to 2 superiors and an excellent, I get a day off. So far, I am still doing it at the 20-29 year old standards. :)
U.S. Marshals Service, Career Opportunities, Fitness Standards for Men (http://www.usmarshals.gov/careers/fitness_men.html)
If I keep my numbers up to 2 superiors and an excellent, I get a day off. So far, I am still doing it at the 20-29 year old standards. :)
Blackgoat06
03-16-12, 04:22 PM
Ours are stupid-easy! The only events you really need to worry about are the 3 core events, push-ups, sit-ups and the run.
U.S. Marshals Service, Career Opportunities, Fitness Standards for Men (http://www.usmarshals.gov/careers/fitness_men.html)
If I keep my numbers up to 2 superiors and an excellent, I get a day off. So far, I am still doing it at the 20-29 year old standards. :)
We had to beat 12:18 to get out of the academy in the 1.5 mile. I couldn't run it anywhere near that right now. I'm in the 14 minutes range so not that easy for me. You guys have to maintain that throughout your employment??
U.S. Marshals Service, Career Opportunities, Fitness Standards for Men (http://www.usmarshals.gov/careers/fitness_men.html)
If I keep my numbers up to 2 superiors and an excellent, I get a day off. So far, I am still doing it at the 20-29 year old standards. :)
We had to beat 12:18 to get out of the academy in the 1.5 mile. I couldn't run it anywhere near that right now. I'm in the 14 minutes range so not that easy for me. You guys have to maintain that throughout your employment??
retdetsgt
03-16-12, 05:01 PM
I will be the first to admit that it is very hard to make myself workout after working 10 or more hours in a day. I can motivate myself to run but not anything else.
I worked a 4-10 my last 3 years and still went to the gym. It wasn't like the day wasn't already shot for anything else. I did longer workouts on my days off, but I usually did upper or lower body workout or maybe just some cardio if nothing else on duty days. I felt guilty if I didn't.
I worked a 4-10 my last 3 years and still went to the gym. It wasn't like the day wasn't already shot for anything else. I did longer workouts on my days off, but I usually did upper or lower body workout or maybe just some cardio if nothing else on duty days. I felt guilty if I didn't.
Switchback
03-16-12, 06:21 PM
You need to score a "Good" to get out of the academy and then maintain the minimum after graduation. To be honest, I am not sure what, if any, the repercussions are for not maintaining the minimum. I believe, at the very least, you are ineligible for promotions.
Blackgoat06
03-16-12, 10:45 PM
Wow I really do suck. My legs just tire out quickly and my pace slows down drastically, breathing isn't that bad.
MORA Ranger
03-17-12, 04:18 PM
I will be the first to admit that it is very hard to make myself workout after working 10 or more hours in a day. I can motivate myself to run but not anything else.
Be Safe.
I hardly ever can get motivated to work out after work. But I can almost always roll out of bed a little earlier to get a workout in the morning. I read somewhere that it only takes 7 days to make a habit, so if you can manage to get motivated for 7 pre-work workouts, the rest will be much easier.
Be Safe.
I hardly ever can get motivated to work out after work. But I can almost always roll out of bed a little earlier to get a workout in the morning. I read somewhere that it only takes 7 days to make a habit, so if you can manage to get motivated for 7 pre-work workouts, the rest will be much easier.
Dave999
03-23-12, 02:10 PM
Gentleman
I have zero LEO experience and am new to this forum as well so feel free to disregard anything that comes out of my mouth. I was just wondering how much physical fitness is really stressed at any departments you have ever worked for. I am very physically active and enjoy sharing that experience with my co workers, but I really don't like being looked at as being some sort of "over achiever kiss ***" or something. Have any of you ever worked anywhere that offers a PT program run by one of the other officers? And if not how well would it be received if someone tried to implement such a program? It was something I did a lot of in the Corps and would like to continue along that same line.
I have zero LEO experience and am new to this forum as well so feel free to disregard anything that comes out of my mouth. I was just wondering how much physical fitness is really stressed at any departments you have ever worked for. I am very physically active and enjoy sharing that experience with my co workers, but I really don't like being looked at as being some sort of "over achiever kiss ***" or something. Have any of you ever worked anywhere that offers a PT program run by one of the other officers? And if not how well would it be received if someone tried to implement such a program? It was something I did a lot of in the Corps and would like to continue along that same line.
Switchback
03-23-12, 04:41 PM
Gentleman
I have zero LEO experience and am new to this forum as well so feel free to disregard anything that comes out of my mouth. I was just wondering how much physical fitness is really stressed at any departments you have ever worked for. I am very physically active and enjoy sharing that experience with my co workers, but I really don't like being looked at as being some sort of "over achiever kiss ***" or something. Have any of you ever worked anywhere that offers a PT program run by one of the other officers? And if not how well would it be received if someone tried to implement such a program? It was something I did a lot of in the Corps and would like to continue along that same line.
We have people in our agency certified as personal trainers. It's about liability when administering the fit tests (to both applicants and current employees). A few of us even got certified as CrossFit instructors. I know of a couple locations where wepost workouts on dry erase boards in the gym and have a "psudo-program" for those interested. That board also has times/weights posted for progress/bragging rights. I know one office that takes it a step further and has special events posted. Some events have included who could do the highest number of dead-hang pull-ups or run to the top of the building and back down (it has over 30 floors). It has been a real motivation for that office... even some federal judges have joined in!
I have zero LEO experience and am new to this forum as well so feel free to disregard anything that comes out of my mouth. I was just wondering how much physical fitness is really stressed at any departments you have ever worked for. I am very physically active and enjoy sharing that experience with my co workers, but I really don't like being looked at as being some sort of "over achiever kiss ***" or something. Have any of you ever worked anywhere that offers a PT program run by one of the other officers? And if not how well would it be received if someone tried to implement such a program? It was something I did a lot of in the Corps and would like to continue along that same line.
We have people in our agency certified as personal trainers. It's about liability when administering the fit tests (to both applicants and current employees). A few of us even got certified as CrossFit instructors. I know of a couple locations where wepost workouts on dry erase boards in the gym and have a "psudo-program" for those interested. That board also has times/weights posted for progress/bragging rights. I know one office that takes it a step further and has special events posted. Some events have included who could do the highest number of dead-hang pull-ups or run to the top of the building and back down (it has over 30 floors). It has been a real motivation for that office... even some federal judges have joined in!
Gutwrench
03-24-12, 07:18 AM
I need help guys! My shift just changed to 4 ten hr shifts. What kind of workouts could I do that will be beneficial just 3 days a week. Trying to lose weight. Help me out.
I didn't read the thread so I apologize if this is a repeat.
If your goal is to lose weight then you need to force yourself into a caloric deficit. This can be done through diet or increasing your activity or by both. A 500 per day caloric deficit is one pound per week. This isn't difficult at all.
1. Identity your unadjusted BMR
2. Correct your diet to be cleaner and so you remain at least 500 calories below.
3. Eat every 2-3 hours
4. Incorporate some exercise, such as something simple like spinning. 1 hour spinning class for an adult male will burn about 600-1100 calories.
5. Be patient and give the program time.
Generally one cannot gain mass and lose weight at the same time. Of course there are examples of people who do but those are usually cycling gear.
I didn't read the thread so I apologize if this is a repeat.
If your goal is to lose weight then you need to force yourself into a caloric deficit. This can be done through diet or increasing your activity or by both. A 500 per day caloric deficit is one pound per week. This isn't difficult at all.
1. Identity your unadjusted BMR
2. Correct your diet to be cleaner and so you remain at least 500 calories below.
3. Eat every 2-3 hours
4. Incorporate some exercise, such as something simple like spinning. 1 hour spinning class for an adult male will burn about 600-1100 calories.
5. Be patient and give the program time.
Generally one cannot gain mass and lose weight at the same time. Of course there are examples of people who do but those are usually cycling gear.
Oliver125
10-09-12, 10:19 AM
Do some cardio exercises for the fitness improvement and weight loss.
Jogging, swimming, running, and cycling will be the good exercises for you to lose your weight successfully.
Along with this workout you should also take some weight loss effective diet.
Jogging, swimming, running, and cycling will be the good exercises for you to lose your weight successfully.
Along with this workout you should also take some weight loss effective diet.
Switchback
10-09-12, 12:45 PM
Do some cardio exercises for the fitness improvement and weight loss.
Jogging, swimming, running, and cycling will be the good exercises for you to lose your weight successfully.
Along with this workout you should also take some weight loss effective diet.
How insightful. :rolleyes5:
How about an intro, Mr. Obvious!
Jogging, swimming, running, and cycling will be the good exercises for you to lose your weight successfully.
Along with this workout you should also take some weight loss effective diet.
How insightful. :rolleyes5:
How about an intro, Mr. Obvious!
Big Sexy
10-09-12, 09:16 PM
:iagree::beatdeadhorse5:
citizen12
10-10-12, 07:49 PM
I do miss my federal 3 hrs per week to workout on duty. :(
If you want a workout that will kick you @ss like no other I've tried (if you actually give it 100% effort) try the Insanity program by Beach Body.
I've heard Insanity is an awesome workout series... Isn't it similar to P90X? Or is it?
To the OP: I worked the graveyard shift at the local hospital for a while with a 7 on/7 off schedule, working 10 hour shifts. I'd workout on my 7 off days but I couldn't consistently workout on during my "7 on", so I speak from firsthand experience when I say that working out just half the time isn't going to cut it! I know how hard it is to make yourself workout on a work day but I just don't see any way around it if you really want to see results. =\
If you want a workout that will kick you @ss like no other I've tried (if you actually give it 100% effort) try the Insanity program by Beach Body.
I've heard Insanity is an awesome workout series... Isn't it similar to P90X? Or is it?
To the OP: I worked the graveyard shift at the local hospital for a while with a 7 on/7 off schedule, working 10 hour shifts. I'd workout on my 7 off days but I couldn't consistently workout on during my "7 on", so I speak from firsthand experience when I say that working out just half the time isn't going to cut it! I know how hard it is to make yourself workout on a work day but I just don't see any way around it if you really want to see results. =\