ZaTiger
08-08-2006, 04:39 AM
Physical Training
To be Fit… everyone needs to be just that “FIT” not over grown with muscles neither blubbering with fat. You have to find the balance and the following will information will help you to get fit.
Being fit can help you out in more than a few ways. It can help you be physically ready incase war breaks out, as well as get you in shape to avoid any diseases you might face a few years down the road.
It s better if you do the following in groups, you and a few friends that could help create an atmosphere of “team play” and later on close cooperation that might lead to “TEAM formation”.
Step One: Warm up and Cool down.
A warm-up should include some running-in-place or slow jogging, and stretching. It should last five to seven minutes and should occur just before the P.T. (Physical Training) or muscular endurance and strength part of the workout.
Step Two: Basic training.
Run (walking won’t help) for 20-30 minutes after stretching out, try as much as possible to make it on leveled ground, no ups and downs. Once you get to 1⁄2 the time you are willing to run do the sets that are in the table below, each set has to range from 5 to 25 repetitions, it’s important to do the same amount of repetitions in each set.
Timed SetsSet No.ActivityTime PeriodRest Interval1Push-ups45 Seconds02Sit-ups45 Seconds03Push-ups30 Seconds04Sit-ups30 Seconds05Push-ups30 Seconds06Sit-ups30 Seconds0
Step Three: Intermediate training.
Here we will be running further and faster or you can replace faster by longer which ever fits you. Running time has to range from 30-40 minutes including the sets in the box below at 1⁄2 the time you are intending on running.
Timed SetsSet No.ActivityTime PeriodRest Interval1Regular Push-ups30 Seconds30 Seconds2Wide-hand Push-ups30 Seconds30 Seconds3Close-hand Push-ups30 Seconds30 Seconds4Regular Push-ups20 Seconds30 Seconds5Regular Push-ups
done on knees
30 Seconds30 Seconds6Regular Sit-ups60 Seconds30 Seconds7Abdominal Twists40 Seconds30 Seconds8Curl-ups30 Seconds30 Seconds9Abdominal Crunches30 SecondsEnd
Keep in mind it would be better to start up with step one rather than jump straight to step two, and remember “frequency” (number of times you train in a week) can make A LOT of difference. The more you train the better. The best would be to apply this on a daily basis, remember that you HAVE to train at least twice a week.
For more advanced training just combine the basic and intermediate steps.
http://www.freewebtown.com/challenger/images/ptmuscles.gif
If you do have access to “gym” equipment the following charts can help you make out what muscle groups can be trained with what exercise.
Beginning Exercise ProgramName of ExercoseMajor Muscle Group(s) Worked1. Leg press or squatQuadriceps, Gluteals2. Leg curlHam strings3. Heel raiseGastrocnemius, Soleus4. Bench pressPectorals, Triceps, Deltoids5. Lat pull-down or pull-upLatis simus Dorsi, Biceps6. Overhead pressDeltoids, Triceps7. Sit-upRectus Abdominusm, Illopsoas,
oblique muscles
8. Bent-leg dead-liftErector Spinae, Quadriceps, Gluteals
More Advanced Exercise ProgramName of ExercoseMajor Muscle Group(s) Worked1. Leg press or squatQuadriceps, Gluteals2. Leg RaisesIllopsoas (hip flexors)3. Leg extensionQuadriceps4. Leg curlHam strings5. Heel raiseGastrocnemius, Soleus6. Bench pressPectorals, Triceps, Deltoids7. Seated rowRhomboids, Latissiumus dorsi8. Overhead pressDeltoids, Triceps9. Lat pull-down or pull-upLatis simus Dorsi, Biceps10. Shoulder shrugUpper trapezius11. Triceps extensionTriceps12. Biceps curlBiceps13. Sit-upRectus Abdominusm, Liopsoas,
oblique muscles
14. Bent-leg dead-liftErector Spinae, Quadriceps, Gluteal15. Neck extensionUpper trapezius
To be Fit… everyone needs to be just that “FIT” not over grown with muscles neither blubbering with fat. You have to find the balance and the following will information will help you to get fit.
Being fit can help you out in more than a few ways. It can help you be physically ready incase war breaks out, as well as get you in shape to avoid any diseases you might face a few years down the road.
It s better if you do the following in groups, you and a few friends that could help create an atmosphere of “team play” and later on close cooperation that might lead to “TEAM formation”.
Step One: Warm up and Cool down.
A warm-up should include some running-in-place or slow jogging, and stretching. It should last five to seven minutes and should occur just before the P.T. (Physical Training) or muscular endurance and strength part of the workout.
Step Two: Basic training.
Run (walking won’t help) for 20-30 minutes after stretching out, try as much as possible to make it on leveled ground, no ups and downs. Once you get to 1⁄2 the time you are willing to run do the sets that are in the table below, each set has to range from 5 to 25 repetitions, it’s important to do the same amount of repetitions in each set.
Timed SetsSet No.ActivityTime PeriodRest Interval1Push-ups45 Seconds02Sit-ups45 Seconds03Push-ups30 Seconds04Sit-ups30 Seconds05Push-ups30 Seconds06Sit-ups30 Seconds0
Step Three: Intermediate training.
Here we will be running further and faster or you can replace faster by longer which ever fits you. Running time has to range from 30-40 minutes including the sets in the box below at 1⁄2 the time you are intending on running.
Timed SetsSet No.ActivityTime PeriodRest Interval1Regular Push-ups30 Seconds30 Seconds2Wide-hand Push-ups30 Seconds30 Seconds3Close-hand Push-ups30 Seconds30 Seconds4Regular Push-ups20 Seconds30 Seconds5Regular Push-ups
done on knees
30 Seconds30 Seconds6Regular Sit-ups60 Seconds30 Seconds7Abdominal Twists40 Seconds30 Seconds8Curl-ups30 Seconds30 Seconds9Abdominal Crunches30 SecondsEnd
Keep in mind it would be better to start up with step one rather than jump straight to step two, and remember “frequency” (number of times you train in a week) can make A LOT of difference. The more you train the better. The best would be to apply this on a daily basis, remember that you HAVE to train at least twice a week.
For more advanced training just combine the basic and intermediate steps.
http://www.freewebtown.com/challenger/images/ptmuscles.gif
If you do have access to “gym” equipment the following charts can help you make out what muscle groups can be trained with what exercise.
Beginning Exercise ProgramName of ExercoseMajor Muscle Group(s) Worked1. Leg press or squatQuadriceps, Gluteals2. Leg curlHam strings3. Heel raiseGastrocnemius, Soleus4. Bench pressPectorals, Triceps, Deltoids5. Lat pull-down or pull-upLatis simus Dorsi, Biceps6. Overhead pressDeltoids, Triceps7. Sit-upRectus Abdominusm, Illopsoas,
oblique muscles
8. Bent-leg dead-liftErector Spinae, Quadriceps, Gluteals
More Advanced Exercise ProgramName of ExercoseMajor Muscle Group(s) Worked1. Leg press or squatQuadriceps, Gluteals2. Leg RaisesIllopsoas (hip flexors)3. Leg extensionQuadriceps4. Leg curlHam strings5. Heel raiseGastrocnemius, Soleus6. Bench pressPectorals, Triceps, Deltoids7. Seated rowRhomboids, Latissiumus dorsi8. Overhead pressDeltoids, Triceps9. Lat pull-down or pull-upLatis simus Dorsi, Biceps10. Shoulder shrugUpper trapezius11. Triceps extensionTriceps12. Biceps curlBiceps13. Sit-upRectus Abdominusm, Liopsoas,
oblique muscles
14. Bent-leg dead-liftErector Spinae, Quadriceps, Gluteal15. Neck extensionUpper trapezius