R.E.L.A.X.
Rest. Eat Right. Listen to Your Body. Ask for Support. eXercise
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 3-5 Rounds 30 Walking lunges (15 ea leg) 25 Slow Eccentric Squats 20 Glutei Bridge Holds (5 sec Hold) 15 Good Mornings
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 3-5 Rounds 25 KB Swings 20 KB Goblet Squats 25 5 Count KB RDL's 20 KB Push Presses 50 Russian Twists  Measurements Measurements are the best way to see just how much change is occurring to your physical features. For this reason, it would be recommended to conduct Arm, shoulder, chest, waist, hip and thigh measurements to get the best data tracking. Body Weight This method of tracking would be least recommended, simply because it is not taking into account body composition. You could weigh 130lbs and still be lacking the proper muscle percentages. Body Fat Percentage This would be the best way to know you are losing fat and gaining muscle. 200lbs at 10% body fat looks a lot different than 200lbs at 35% body fat. as a general rule we would like to be between 10-25% body fat for optimal health.  3-5 Rounds 30 Walking Lunges 25 Kettlebell Swings 20 Jump Squats 15 Push Ups Row 500m  Every Minute On the Minute 10 Jump Squats 5 Burpees Finish within the minute and the seconds left over is your rest period. Do this until you can not finish these exercises within that minute.  We all SHOULD be stretching no less than 2 times daily! We here at HeartFit recommend stretching when you wake up, finish your daily activity, and when you go to bed! This will ensure, not only a good feeling, but this will help prevent us from injury in the future.  3-5 Rounds 20 Squat Holds (3 seconds hold) 20 Good Mornings 20 Push-ups 20 V-ups  Until recently, officers were discouraged from acknowledging that they were having issues coping with stress and the pressures of the job. Such admissions were often considered a sign of weakness and brought into question an officer’s ability to perform his or her duties. As a result, many officers who experienced symptoms of secondary traumatic stress suffered in silence. Sadly, this stress broke many good officers, who resigned or caused them to behave in a way that caused them to lose their jobs.
Individuals who practice with this purpose are often better able to process stress and convert it into higher levels of performance. Yoga allows people to increase their ability to focus and problem-solve, gives them heightened situational awareness, and helps them make intelligent gut reactions to situations. People who practice yoga also have the ability to make self-directed biological changes, meaning they can impact the functioning of their brain and nervous system through their own actions. Such biological changes are shown to be a possible outcome of those who practice mindfulness exercises, such as yoga, thanks to research projects using biofeedback machines that track activity inside the brain and body.
Source: https://inpublicsafety.com/2016/04/5-reasons-first-responders-should-take-yoga-seriously/ |
AuthorsKepra Jack Archives
December 2020
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