Police officers put their lives on the line to serve and protect citizens from danger, and this comes at a price. A police officer must always stay in top physical shape in order to cope with the physical demands that come with the territory. He or she must do this to avoid paying the ultimate price if it is possible to do so. It is, for this reason, evident that police officers need fitness routines that maintain their condition because of the ever-present element of danger in their line of work.
Are you a police officer or someone who wants to join the force some day? Here are workout routines for police officer training that may come in handy. Try a single procedure every day, from day one through to the last day of the week.
Cardiovascular exercises are the key to maintaining a fit body. This type of training manages the endurance of your heart and circulatory system. Cardio is essential for acquiring a manageable level of weight, which aids your reaction time by making your body easier to move. Cone drills provide a perfect opportunity for cardio work out.
Cardio focuses on these areas of interest:
• Speed in movement
• Agility in defense
• Quickness when reacting to stressful situations
2. Full Body Work Out
These types of exercises focus on building your overall strength. As an officer of the law, you need muscle to fight back. You need to run to apprehend suspects who can sprint as fast as track athletes can. At the same time, you need a stable torso to stay on your feet at all times. Full body workouts are also perfect ways of burning extra calories.
Full body exercises include:
It is always nice to alternate between vigorous workouts and those that focus on healing your body and aiding recovery. Reduce the vigor of your workout from time to time through:
4. Anaerobic Cardio
Training routines that emphasize on anaerobic aspects help you build up a good level of oxygen efficiency. As a result, this increases your level of endurance in high-charged, limited oxygen situations. Focus on bursts of speed and random halts to help your system acclimatize. Try treadmill workouts and sprints.
5. Muscle Endurance
You need to train your muscles to live through tough situations. Your muscles are your most valuable physical assets. If your muscles give in during high-intensity confrontations, you risk a very unpleasant outcome. Training should also focus on helping your muscles recover easily from a setback. Such exercises include:
• Leg presses
• Calf raises
• Back extensions
• Dumbbell lunges
6. Long Duration Anaerobics
It is important to focus on calorie loss. Long duration exercise helps to burn fat based calories. Training for extended periods, say 60-90 minutes a session pushes your body to the next level and help you gain staying power. To achieve this, try cycling, elliptical machines or long distance running.
Always avoid crash programs. Give your body time to recover from broken tendons and help the fibrous tissue of your muscles’ to recover. Training goes hand in hand with diet. Workout routines for police officer training are physically draining. In the course of your exercises, always take a lot of water and soft drinks. Eat many different types of fruits and avoid junk food.