How do I improve fitness in a week?
I’m not talking about losing weight.
I’ve been training some for a physical fitness test required for a job I’m applying for…I have to do 18-22 pushups, run 1.5 miles in 14-15:20 minutes, and do at least 28 situps in a minute.
Currently, I have not made the 1.5 miles in 15 minutes. I’m a couple of minutes shy. I’ve been doing pushups every day, but not as good about running. Now it is crunch time.
I was just informed this morning that my test is next thursday. We did not have more notice than this. What should I do in the meantime to maximize the little time I have left to train?
Please realize I’m not looking for miracles, I know you can’t get into the best shape of your life in one week’s time, but this is what I have to work with. How can I do it best?
Any suggestions would be appreciated!
July 2nd, 2010 at 6:30 am
walk or run on sand. that helps
July 2nd, 2010 at 7:07 am
run at least twice a day every day for 15 minuets make sure you keep a good healthy diet with a lot of carbs for lasting energy. keep hydrated and do what ever you can to build good endurance. don’t kill your self the day before or you won’t be able to perform the day of. Good Luck!
July 2nd, 2010 at 7:15 am
Well just once a day run a mile and time your self like when spring started i started running 3 times a week and went from running 2.5 miles in over 10 min to less than 7 min soo yea just try running everyday and then before or after running do the crunches….Well good luck and just remember keep at it…
: )
July 2nd, 2010 at 7:46 am
Its commonly held in triathlete circles that you get the benefit of today’s workout in two weeks.
Sorry, not much you can do in terms of fitness at this point. Its kind of hard to make suggestions, not knowing where you are in terms of fitness and miles per week.
Typically, endurance athletes ‘taper’ before big events, i.e., do their last really long runs 2-3 weeks before, then gradually reduce mileage leading to a couple days of rest right before the big event.
I guess ‘practicing’ by doing your hardest runs in the 2 days before the test would be a bad idea……
Whatever you decide to do, you don’t want to be tired and sore the day of. If it was me, I’d probably just continue running easy this week, maybe swim a couple miles easy 2 days before to stay loose, and rest the day before.
July 2nd, 2010 at 8:36 am
Try interval running. Start by warming up with a brisk walk for one minute. Then run as hard as you can for a full minute. Make sure you run the full minute. Then walk briskly again for a minute, then run again. Keep doing this for three miles.
By alternating the pace, you alternate the load on your heart and lungs and give them more exercising than running at a steady rate. This also changes the way you leg muscles work.
You need to run longer than the goal distance to build up your endurance. I am not sure you can shave a couple minutes off in a week, but this is the approach that worked for me.
July 2nd, 2010 at 9:00 am
eat food in time,eat sprouds till 2 pm only.walk regulorly.eat simple diet.avoid fried,fats,no butter,no suger.you can have sweet fruits of your wish.drink at least 3 litres of water every day. go in the shelter of nature and believe in god.exercise to become in your proper shape.it is your wish which can bring you up no one can,so start encouraging your self from now.all in your hand.go ahead.all the best.