Crunches vs. Sit-ups

[Supra]

Ok
-Crunches VS sit-ups
which is better? I'm in police academy and we have to do sit-ups so i've just been doing those so I can do them just fine during our tests. If crunches would show better results can I just do those at home and still be fine doing sit-ups in class??

-Running VS "video tapes"
I hate running.. although again I have to do it in class and for tests. Do you think I could get the same results getting a video such as that strip tease one? or should I suck it up and run? Although pollen KILLS me...

And finally... We've been lifting as well as doing a CRAP load of pushups.. i'm finally able to do everything just like everyone else (well untill we have to do them with our vests and duty belts on) and my arms are getting pretty big.. but.. not defined.. when I flex it's impressive.. but otherwise it's like a big muscle mass.. it's bleh.. I don't want a big ass arm.. I want it defined.. any suggestions?

[fitlett]

Crunches vs situps: Crunches do a better job isolating your abs - situps involve your hip flexors. I'd do both if your test involves actually doing situps.

Running vs. video tapes: There are some home exercise videos that will whip you into great cardio shape, but I'm thinking more boot camp, step or hi-lo aerobics rather than the strip tease videos. Check out www.videofitness.com for video reviews. Unfortunately, the best training for running is running - you can't simulate the impact and motion with a video. A suggestion is to try to use a treadmill to run - at least it will keep you out of the pollen outside.

Arm definition: Definition is more a function of body fat levels than muscle mass. I've been lifting heavy for three years now and have dropped 100 lbs off my frame in that time - my muscle mass under my fat was impressive, but made my arms look large and undefined - it wasn't till I got around 20% body fat that I really got defined arms (and all my hard work finally paid off : - this has been the summer of the tank top! ).

[threenorns]

a GREAT way to build up cardio endurance and explosive leg power very quickly is GPP - general physical preparedness, most common example being sled dragging. it's a great way to build up power in your lower body and because it can be very high intensity (depending, of course, how much effort you put into it and how much weight you're dragging), you can burn off quite a bit of excess fat while saving time compared to 45 - 60min of jogging on a boring old treadmill.

you can go whole hog and purchase a proper sled with plates, but anything heavy will do: a tire (put a slab of plywood inside and load it with heavy stuff), a vehicle, a chunk of log, whatever.

trust me: couple weeks dragging heavy stuff by walking as fast as you can and you'll find your sprint starts a lot more explosive and endurance much improved.

[Shamrock]

Find a football field and hit their sled, wow that brings back memories.

If you don't like being outdoors for a long period of time try HIIT or Guerilla cardio (do a search). You can easily accomplish both inside a gym or at the worst it will drastically reduce your time outdoors.

In any case try and shoot for way beyond whats expected of you. If the test is 50 pushups with your gear on make sure you can do much more than that. If you have to run a mile in so many minutes, be able to do it in less. Then you'll sleep through the final test.

[Fit_4_Life]

Personally, I preferr crunches. They do more for me than sit ups. But, If you are needing to do sit ups for the academy. I would continue to do them. Dont want to slack or fall behind. Best of luck to you!

Here's my advice regarding crunches vs. sit-ups: DO BOTH!

Do the sit-ups, concentrating on increasing your reps to prepare you for the test. Just don't do one set to failure each time. I suggest 2-4 sets of reps that are 5 short of failure with a 1-2 minute recovery between sets. I got into a sit-up blitz in preparation for a self-administered Marine Physical Fitness test and I was humbled at how poor my sit-up performance was when I started preparing.

After doing the sit-up workout above, then do some crunches, one set of 10 reps done is a slow and controlled manner with a 2-count contraction at the top of each crunch. Maybe do 3-5 sets of crunches, changing the leg position for each set.

The sit-ups and crunches will compliment each other and, I believe, you'll be best prepared for your test.

With regard to running, if you want to do well on your test, then you need to run. There is nothing like running for getting in tip-top cardio-shape. I've tried them all - elliptical, stair-stepper, concept rower, heavyhands - running is king - bottom line. And I mean running, not the pounding, foot stomping, jogging stuff that some people confuse and call running.

Keep us posted. Good luck!

[Supra]

Ok cool i'll try some of this.. thanks

Was also thinking of asking our PT instructor if he'd do some exercises with us to make us RUN. Granted we do suicides but he makes us do sit ups, up and downs, and push ups at everyline you "touch". Or he'll have us run 2 or 3 miles..but if I know it's a long distance I jog. And its hard as crap to run the suicides when your like "Damn..have to get down and do 20".
I'd do something around my house but it's all hills.. I don't like hills.. lol

[Supra]

Also.. while I have this here..

Since i'm in school I take night classes.. 5:00pm to sometimes 11pm or later. Normally don't have time to eat. I never eat in the morning because i'm too exhausted. I'm also about to get a job again so I'll grab something portable to eat and then go to work.. right from work i'll rush home to change and be off again to class.
Heard it's not good to eat past 8:00... what if I don't have much of a choice?

I CAN eat/drink something small in class though.

Should I start getting some MRP drinks? Or how about those yogert smoothie things they have now?

I'm one of those types who are use to only eating once a day... And i always have issues in PT because I am always on the brink of heat stroke (heck one day I actually got chills while running) I will drink water all damn day but i'll still start to see spots and all that great stuff. Trainer said it's because my body will take in anything I eat and drink since I don't eat often? I have no damn clue?!

[threenorns]

EAT, dammit!


eat every three hours, i don't care if you have to sneak a protein bar in the bathroom. if you have time to shower and change, you have five lousy minutes you can spend fuelling your body.

if you don't eat properly, all the exercise in the world isn't going to help you pass that exam - you'll be running on empty.

furthermore, by not eating, you're telling your body there's a famine in the land. your body will then go into survival mode. that means everything you eat will go toward fat storage to ensure long-term survival. your body will turn down your metabolism - you'll have less energy to do anything, you'll get tired more easily, and if you wait long enough, your core body temp will drop. you'll find it hard to think and concentrate - your brain runs off carbs. in an emergency, it can run off ketones, but that's like putting low-octane fuel in a high-octane motor.

the one thing you MUST put as a top priority is your health. that means: good food, good exercise, and good sleep.

oh, and that business about not eating after 8pm? that's crap.