Get Fit
From The Rats Nest
Some tips for getting fit for the hockey season.
Nothing contained in this document should be considered advice, and you should manage your own exercise and fitness regime to suit your own personal circumstances. If in doubt, seek advice from a fitness professional, your doctor, or both.
The timetable listed here was taken from the 'Get fit for the ADF' pamphlet [1] the defense recruiters give to potential recruits and most of the ideas are compatible.
The primary activities here are walking, jogging, bike riding, sit-ups and push ups. All exercise should be preceeded by adequate warm-up and followed by suitable warm-down routines, including dynamic and static stretches. Unless you plan to join the military, following the directions here to the letter is not necessary. If you can't do all the prescribed sit-ups and push ups, do what you can manage.
WARM-UP PROCEDURE.
Every exercise session should be preceded by a period of 5 to 10 minutes of warm-up and stretching, where the body is gradually prepared for the effort to come. The warm-up should be gentle and rhythmic and preferably use the muscles to be involved in the major activity. After the warm-up you should complete a number of stretching exercises to prepare your muscles for the activity. Stretching exercises should be held for 5 to 10 seconds with no bouncing or pain. It is strongly advised to see a qualified fitness instructor for a stretching program.
COOL-DOWN PROCEDURE.
As with the warm-up, a cool-down period is a vital component of an exercise program. This involves a gradual decrease in the intensity of the exercise, until the body’s physiological functions return to the resting state. Stretching should also be done during this cool-down phase.
WEEK ONE
Monday
Morning – Brisk Walk for 30-40 minutes.
Afternoon – Push-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through. 2 minutes rest between sets.
Sit-ups. 10 Reps. 8 Reps. 6 Reps. 3 times through. 2 minutes rest between sets.
Tuesday
Morning – Light run for 1.5 km.
Afternoon – Bike ride/Walk for 30-40 minutes.
Wednesday
Push-up and Sit-up routine any time of day. Refer to Monday.
Thursday
Morning –Walk for 30-40 minutes.
Friday
Rest Day.
Saturday
Morning – Push-up and Sit-up routine. Refer to Monday.
Sunday
Rest Day.
WEEK TWO
Monday
Morning –Walk for 35-45 minutes.
Afternoon – Run for 1.8 km.
Tuesday
Morning – Push-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through. 1 min 45 sec rest between sets. Sit-ups. 12 Reps. 10 Reps. 8 Reps. 3 times through. 1 minute 45 seconds rest between sets.
Afternoon –Walk for 35-45 minutes.
Wednesday
Rest Day.
Thursday
Morning – 35-45 minute Bike Ride or Walk.
Afternoon – Push-up and Sit-up routine. Refer to Tuesday.
Friday
Rest Day.
Saturday
Morning – Run for 1.8 km.
Afternoon – Push-up and Sit-up routine. Refer to Tuesday.
Sunday
Morning –Walk for 35-45 minutes.
WEEK THREE
Monday
Morning – Run for 2 km. Push-ups. 14 Reps. 12 Reps. 10 Reps. 3 times through. 1 minute 30 seconds rest between sets. Sit-ups. 14 Reps. 12 Reps. 10 Reps. 3 times through. 1 minute 30 seconds rest between sets.
Tuesday
Morning –Walk for 40-50 minutes.
Wednesday
Morning – Run for 2 km.
Afternoon – Push-up and Sit-up routine. Refer to Monday.
Thursday
Morning –Walk for 40-50 minutes.
Friday
Morning – Run for 2 km.
Afternoon – Push-up and Sit-up routine. Refer to Monday.
Saturday
Morning –Walk for 40-50 minutes.
Afternoon – Push-up and Sit-up routine. Refer to Monday.
Sunday
Rest Day.
WEEK FOUR
Monday
Morning –Walk for 45-55 minutes.
Afternoon – Push-ups. 16 Reps. 14 Reps. 12 Reps. 3 times through. 1 minute 15 seconds rest between sets. Sit-ups. 14 Reps.12 Reps. 10 Reps. 3 times through. 1 minute 15 seconds rest between sets.
Tuesday
Morning – Run for 2.3 km.
Afternoon –Walk for 45-55 minutes.
Wednesday
Rest Day.
Thursday
Morning – Push-up and Sit-up routine. Refer to Monday.
Afternoon –Walk for 45-55 minutes.
Friday
Morning –Walk for 45-55 minutes.
Afternoon – Run for 2.3 km.
Saturday
Rest Day.
Sunday
Morning – Run for 2.3 km.
Afternoon – Push-up and Sit-up routine. Refer to Monday.
