Page 57 - SEPTEMBE 2018 Newsletter

A contribution from a Chicago Lodge 7 Magazine sponsor
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Managing a fitness program
eryone has a busy life: a family to care for, an eight-hour job, errands to run, bills to pay, a social life to maintain. So who has time to exercise and cook healthy meals? We all have excuses, but the bottom line is making time for yourself.
It is possible, and what you do with that time can still create strength benefits.
Police offers have complex, long shifts. They also rotate shifts from time to time, throwing off their workout sched- ules and sleep patterns. Exercise doesn’t have to take an hour, whether it’s weight training or cardiovascular exercise. Before your shift starts, get into the gym at the station (if available) and pick three exercises.
I know this is tough to manage, so here are a couple of sug- gestions you can focus on:
Seated lat pulldown. Pick a weight that you can move at a 3:1:3 tempo (3 seconds pulling down, 1 second pause, then 3 seconds up). Do this for 2 minutes. Focus on making your
back muscles — like your latissimus dorsi muscles, or “lats” — do most of the work.
DB chest press on a bench. Use a 3:1:3 tempo, and focus on your chest and triceps doing most of the work as you push up. This can be done for 2 minutes. Leg press. Perform the 3:1:3 tempo, and select a weight you can do for 2 minutes. Since this requires most of the lower body to act, think about contracting your
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BRIAN SCHAB
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f
Personal Fitness
f you can prioritize your health into
your busy schedule, you will start seeing re- sults. Managing fitness time in your schedule is the issue. One possible solution is taking 15 to 30 minutes out of the day to do resistance training.
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glutes along with your quad muscles as you push forward. This workout is not the ultimate solution, but an example of taking three difffferent exercises and using parameters to maintain control of the weight while thinking of muscles you want to contract. Exercise can benefit the mind when you’re cognitive of your muscles and control the motion. Exercise should be about quality repetitions, rather than how many
you do.
Instead of making excuses, make the time to benefit your
body and mind and see the results you want. If you need extra guidance and a focused program to meet your goals, please contact me at schabpersonal@gmail.com. d
54 CHICAGO LODGE 7 ■ SEPTEMBER 2018