Page 63 - APRIL 2019 FOP MAGAZINE

A contribution from a Chicago Lodge 7 Magazine sponsor
BRIAN SCHAB
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Preparing for the fitness test
Part two: the run
Hopefully, officers are preparing for the fitness test in October, which gives you seven months
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start. Because of their importance, I place them at the same level as your core.
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run. Each officer is given an allotted period of time, depending on age and sex, to run
a mile and a half. We will look at resistance and cardiovascular training options that, when combined, will improve your running time by making you smoother and more effi- cient.
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et ready. The last obstacle is the 1.5-mile
Next up are your hip and knee muscles, which are the gigantic movers of the run. The quadriceps (knee mus- cles) help extend the knee and also resist each time you land. In conjunction, the hamstrings also need to be capable of pushing the body forward. We all know that big exercises like squats, step-ups and lunges build lower body strength, but using the weight machines for leg extension and flexion would target those specific areas to
Personal Fitness
Resistance training can help improve the mus- cles’ ability to produce force in order to move faster. In order to do that, everything within the lower extremities needs to be performing effectively. Your foot muscles help propel you for- ward and absorb the shock of your body planting each step. They are vital muscles that should be included in your leg workouts. Your plantar muscles, or the bottom of your feet, can get stronger through mobility exercises such as curling and pointing your toes. The dorsal muscles, or top portion of your feet, should also be included. One example is to lift your feet up toward your knees by moving at the ankle joint. These are only a few of the motions your feet can do, but it is a place to
improve joint motion and strength.
Hip muscles are also greatly responsible for contributing to
fluid and dynamic motion. Both medial and lateral hip mus- cles contribute to maintain the plane you are moving through (think forward motion versus lateral). They help absorb and distribute landing forces from the hips up toward your lower back. Everything hopefully works together in a well-balanced scheme when it comes to running. Strategic resistance train- ing can help achieve that balance when done on a consistent, progressive basis. Machines like the hip abductor and adduc- tor are very useful, but I feel they are overused with superficial intentions. Please note: the upper extremities do contribute to running, so also coordinate your workouts with upper body ex- ercises.
Planning a step-by-step cardiovascular plan that will allow rest and recovery, while changing intensities in each workout, can increase your endurance and speed. My best advice is to mix the type of exercise you do to increase your heart rate. Running should be part of the program, but also include ma- chines such as the bike, StairMaster, Arc Trainer (similar to an elliptical, but with different motion and challenge) and others. Depending on where you are in terms of physical fitness, as a beginner or an elite athlete, the frequency will be different. An example can be four days a week: two days of resistance training, two days of cardiovascular training and three days of rest. This can be broken up however you see fit with your work schedule.
Intensity is another variable that’s important to help im- prove your time in passing the running obstacle. You can in- crease your speed as your stamina improves, or increase the duration, but do it at a steady rate. Soreness isn’t always a good indicator of a good workout, but it gives you an idea of where you can start. With personal training, there is a guidance and progression in your cardio and resistance training workouts to minimize soreness while making gains.
The sooner you begin the process, the better prepared you will be. A healthy dietary intake, rest and recovery are just as important as exercise to help prepare for the test. Personal training can be a great option to assist in keeping all of these things in check, in addition to providing strategic resistance training. If you have an injury and would still like to prepare for the test, please see your doctor or contact me and we can discuss options. As your fitness adviser , I’m available by email, or visit me through my website: www.schabfitness.com.
62 CHICAGO LODGE 7 ■ APRIL 2019