Police Officer Fitness and Physical Assessment Preparation Tips
Being physically fit is extremely important for police officers and those interested in becoming a peace officer. That’s why a police specific workout plan is best for those training for the physical fitness recruitment test.
Law enforcement officers that are in shape usually experience less stress than their out-of- shape peers. Too much stress can negatively impact your law enforcement career and your family life.
Physically fit officers often use less sick time than those not fit. Officers that are in-shape usually recover from injuries faster than they would if they were not in-shape. Physically fit law enforcement officers usually have more energy than those not fit.
Criminals often “size up” an officer before determining whether they want to run from or fight with an officer. The more fit you are and the more fit you appear, the less likely it will be that a criminal will “test” you. You will not be as strong or as fit as every criminal, but the more fit you are, the better your chances of surviving / winning a physical encounter.
Many experts say that it is not necessary to have a physical exam before beginning an exercise program if you are less than 35 years old. However, it is not a bad idea to do so. There are many things to keep in mind when you are considering fitness programs.
There are programs designed for weight loss, there are programs designed for muscle building, but if you’re getting in shape for a police related job, I recommended following a police specific workout program.
There are many activities such as karate, mountain biking, swimming, hiking, racquetball, etc. etc. that can be used by themselves or included as part of a fitness program.
There is no one program that is better than all the others. What is important to remember is that overall fitness requires exercise (aerobic training and strength training), proper nutrition, and an adequate sleep. It is also important to remember that weight loss, gaining strength, and gaining muscle takes time, and patience is required.
Rome was not built in a day. Remember that being fit is not easy for most people. If it were, most people would be fit. Being fit often takes dedication and commitment.
Although it can seem difficult, it is usually not a matter of difficulty, but a matter of discipline. There are some rather simple things you can do, that if done regularly, will make a big difference. Without going into too much detail and explanation, here are some tips.
Avoid refined sugar and white carbohydrates.
Avoid saturated fat.
Eat only until you are satisfied, not stuffed.
Eat a variety of healthy foods.
Try to make flax seed, green tea, whey protein, and fish oil part of your diet.
Include “super foods” such as pomegranates, broccoli sprouts, blueberries, turkey, walnuts, and oatmeal in your diet.
Take a good daily vitamin.
Eat five or six smaller meals instead of two or three larger ones. Space them out about every three hours.
Drink a glass of water with every meal.
Don’t overdo it when beginning a program. Start out slow.
Always warm up with some low level activity such as walking, light jogging, knee lifts, arm circles, etc. for at least five minutes.
Done properly, pushups, pull ups, crunches and walking or jogging can be some of the best exercises.
If lifting weights, use proper form and have a spotter when appropriate.
Do not strain.
Give muscles time to rest and recover between workouts.
When your routine seems easy, increase the intensity, add some exercises, and / or change the order of the exercises you do.
Wear comfortable clothes when working out.
Get adequate sleep, think positive, be patient, and be consistent!