Fitness: The art of staying in good enough shape to stay ahead of the ravages of old age!

  • Fitness Testing – Police Fitness 5

    Fitness and Conditioning Testing One nice thing about the police academy is that you have trained your body to work out, and even though you may not have kept up the training, your body does have some memory. Your fitness and conditioning were top-notch! Therefore, you will be able to get back into shape more easily. For those of you who have maintained a fitness routine I give you kudos! If you have not done so, I would suggest you review the previous police fitness blogs. They are, Police Fitness 101, Energy Systems – Police Fitness, Exercise Selection – Police…

  • Training Zones – Police Fitness 4

    Understanding training zones is essential for proper training. Five training zones are distinguished by heart rates or the rate of perceived exertion. Knowing your training zones will assist you in your exercise selections. heart rate Knowing your heart rate and the percentage of your maximum heart rate (HR max) is the best way to determine your training intensity. You can determine your heart rate using a heart rate monitor, a smart watch, or by checking your pulse. The first step is to determine your maximum heart rate. Maximum Heart Rate (HR max) There are many ways to determine your maximum…

  • Exercise Selection – Police Fitness 3

      Now that we have examined the fitness tests required by police services and the different types of energy systems, it is time to discuss exercise selection. Specificity One of the “rules” of fitness is the rule of specificity. This rule states that a person needs to train for the end result. If you aim to increase the number of pushups you can do, then the exercise selection would be pushups! Training for a 10k run will not increase the number of pushups you can do. Energy Systems Review In the last Police Fitness blog, I discussed energy systems. The…

  • the calorie dilema

    What is a calorie? A calorie, or kilocalorie, is a unit of measure. It is the energy needed to raise the temperature of 1 gram of water 1 degree Celsius. For many people though, it is that “thing” adding fat to our body! Speaking of bodies, our body needs calories in order to live! It gets those calories by consuming the macronutrients protein, fat, and carbohydrates. Through a metabolic process, the body turns the food calories into glucose, glycogen, amino acids and fatty acids. So, if this is a normal part of living, why the big deal about calories? Obesity…

  • Energy Systems – Police Fitness

    Three Energy Systems The are three energy systems that our body uses. The food we eat provides the fuel but the body has to break down that fuel from a biological state to an chemical state. MACRONUTRIENTS The three macro nutrients are carbohydrates, fat and protein. The body can utilize each of these as energy but, unless absolutely necessary, it will spare protein Protein, in the form of amino acids, is needed to repair the body and is used in many of the processes in the body. Carbohydrates, plant based food, and the different fats are the main choices for…

  • Holy Spirit

    The Holy Spirit in Spiritual Warfare This blog will explain why the Holy Spirit is necessary for the spiritual war going on around us. You can also view this topic on my YouTube Channel. ERT Physical Testing Qualification requirements We conducted semi-annual physical examinations with the North Vancouver Emergency Response Team (ERT). One day, several people tried out for the team. They knew they had to complete a minimum of 50 push-ups, 50 sit-ups in one minute, 5 pull-ups, and a 225-pound bench press. They performed these exercises consecutively with only brief rests in between. The aerobic test requires us…

  • Basic Training

    Spiritual Warfare Part 2 Basic training is essential in order to become a warrior in the spiritual battle raging around us. new eyes to see Immediately after you truly accept Christ as your Lord, a number of things happen. You immediately become a member of the family of God. Your home is no longer this earth but heaven. Adam did not suffer physical death immediately after he disobeyed God. He did suffer spiritual death. You accepted Christ as your Lord so you have new eyes. Spiritual eyes. You can see and understand things that happen in the spiritual realm now.…

  • Spiritual Warfare 1

    Introduction to Spiritual Warfare The Battle Halifax 1976 It was a dark night in 1976 and I was walking a beat in downtown Halifax. My duties included checking businesses to make sure they were secure. I checked the exterior of the Keith’s brewery. One of the gates was open. It was was usually locked. I called it in and started onto the property to check things out. It was pitch dark with no artificial lighting. With my flashlight in hand I made my way forward The Attack Then I heard a sound so I pulled my revolver and continued ……

  • Police Fitness 101

    Police Fitness Policing is a very high demand profession that attracts fit men and women. The initial training entails lots of physical fitness work to get the young officers into shape. Yet, what happens after they graduate. How does police fitness progress as the years roll on? Initial Training At the Academy Initial police fitness training at the academy, as mentioned above is strenuous. There are runs and push ups and obstacle courses to conquer. And, not to be undone, you need to do ground fighting! At the academy there are also the practical skills like arresting someone, handcuffing techniqes,…

  • lose weight by eating

    I attended an information session while on a cruise. The session was entitled “Eat and lose weight”. It was put on by one of the personal trainers and was really designed so we would sign up for a body composition test and to buy their supplements Truth and weight loss The information that was given out today was quite misleading. To someone who doesn’t know a lot about exercise or nutrition or how to lose weight, the personal trainer jumped from topic to topic causing confusion. He appears to be in the high carbohydrate camp but I wasn’t really sure…