For the last several weeks I have been doing a different type of workout than I usually do and it is because I am getting ready for 2 separate physicals. The physical is for a job with my local Sheriff department in 2 different counties and it consists of:
300 Meter sprint in 71 seconds or less
Run 1.5 miles in 16 minutes and 28 seconds
25 Pushups (minimum)
29 Sit-ups in a minute
Before testing myself in these exercises, I thought this will be soo easy; I got this! And for the most part, I had it. But, what really came as a shock to me was the pushups and running outside. In my own initial test, I could only do 15 pushups and running outside on concrete gave me horrible shin splits. I couldn’t believe it and thought how in the heck am I going get to 25 pushups in such a short period of time (3 weeks) and my shins are on FIRE! How am I suppose to run when I can’t even walk?! The rest of the test I could do in my initial testing, but I wanted to improve times and numbers.
Prior to getting ready for these physicals I have always done weight lifting, cardio and occasionally yoga. I weight lifted 5 days a week and did cardio on an elliptical or stairmaster 2-3 days a week. I followed a very strict routine and never missed a day. So when I couldn’t do all the pushups and really had to work at 29 sit-ups and improving my run times, I was put back into place. I grew an appreciation of the test and began to love and hate it, all at the same time. I began doing pushups and sit-ups every other day, alternating the two; increasing numbers each day. Running everyday…outside and on a treadmill. I have a history of getting shin splits because my feet have collapsed arches that require orthotics. I have been avoiding running outside or on the treadmill for this reason; however, I had never had them this bad before.
This routine uses ALL kinds of muscles. The sprinting uses your gluteus maximus, hamstrings, quadriceps femoris, iliopsoas, calves, triceps, biceps and shoulders (spryfeet.com, 2011). This is an aerobic exercise. My goal was to finish this in 50 seconds and I have achieved that goal. I definitely did not like doing this exercise. You basically run as fast and as hard as you can… pretty much till you feel like you may throw up. Which is not any fun.
The mile and a half running uses your gluteus maximus, hamstrings, quadriceps femoris, iliopsoas, calves, biceps, upper and lower abdominals and the external and internal intercostals (spryfeet, 2011). This is an aerobic exercise and I do enjoy this. Once I figured out how to control my shin splits, this was very enjoyable for me. I had to get new shoes designed to help people with collapsed arches and who have to have orthotics in their shoes and I had to also get compression sleeves for my calves. The combination of those, ice and elevation, my shins were healing quickly. I also taped my shins on the day of my first physical; they did not hurt at all. My goal was to decrease my total time. When I first started I was running it in 14:26 and I set a goal of 13:00. I have achieved this goal.
The pushups use pectoralis major, triceps, deltoids, serratus anterior and coracobrachialis (livestrong.com, 2011). This is an isotonic exercise. My goal was to get to 25 pushups and I have achieved that.
The sit-ups use your iliopsoas and abdominals. This is also an isotonic exercise. My goal was to do at least 30 in a minute; I have achieved that goal.
I have finished one physical and am awaiting the other. On the day of my physical I was more nervous than the day I got married! My heart rate was out of this world! It was a HUGE relief when I passed the physical. But, I have one more to complete. Cross your fingers for me!
Overall I have enjoyed doing this routine, however I am missing the weight lifting. But, it proved to me that I was not using a lot of muscles. My whole body was pretty much sore the first week of this routine. Just goes to show the importance of switching up your exercises and doing new routines.
References
Muscles Used When Running. (n.d.). SpryFeet.com — Happiness for Endurance Runners and Walkers. Retrieved April 21, 2011, from
http://www.spryfeet.com/2010/04/05/muscles-used-when-running/.What Muscles Are Used In Push-up Exercises? | LIVESTRONG.COM. (n.d.). LIVESTRONG.COM - Lose Weight & Get Fit with Diet, Nutrition & Fitness Tools. Retrieved April 21, 2011, from
http://www.livestrong.com/article/17377-muscles-used-pushup-exercises/.
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