Constable Selection System

Constable Selection Information Package

Physical Readiness Evaluation for Police - PREP

Preparing for the Shuttle Run

Aerobic Training

To improve aerobic fitness, you have to challenge your body’s oxygen transport system. This is done by exercising at an appropriate frequency, intensity and duration.

Frequency
Aerobic fitness training should be performed 3 to 5 times a week.

Duration
The duration of each exercise session is related to the number of training sessions per week. If exercise training is conducted 3 days per week, each session should include 50 to 60 minutes of continuous activity. If you train 5 days a week, each training session should be 30 to 40 minutes in length.

Intensity
The intensity of training is the most important aspect of an aerobic training session. The training intensity must be high enough to improve your aerobic fitness. Your heart rate is the gauge as to whether your training intensity is sufficient. Use a heart rate monitor or learn to take your own pulse by placing your fingers on the underside of your wrist and counting the heart beats felt. It is best to stop exercising and count your pulse for 10 seconds then multiply it by 6 to get your heart rate for one minute.

To improve your aerobic fitness, your heart rate must be kept above the threshold throughout the training session. The threshold heart rate when training for policing is 80% of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. Thus, to improve your aerobic fitness level, the threshold heart rate is 80% x (220 - your age).

As an example, for a 20-year-old, the threshold training heart rate is 80/100 x (220 - 20) = 160 beats per minute or 27 beats per 10 seconds. Hence, an effective training program for a 20-year old would be to exercise 5 days per week for 30 to 40 minutes each day with the heart rate continuously above 160 beats per minute throughout the exercise session.

Type of Activity
To improve aerobic fitness, the exercise training must involve large muscle activity such as running, cycling, cross-country skiing, swimming or active sports like basketball, soccer and squash. It is best to choose an activity with which you are already familiar. Exercising with a partner will provide greater motivation to continue the activity.

Maintenance Program
Generally, a 6-week training period of 5 days per week for 40 minutes each day will bring about substantial training improvements. After the 6-week period, you should be ready to switch to a maintenance program of 3 days per week for 45 minutes per day with your heart rate continuously above the training threshold throughout each exercise session.

Sample Workout
Try a resistance workout on Monday, Wednesday and Friday and an aerobic work-out on Tuesday, Thursday and Saturday.

Alternatively, perform both resistance and aerobic workouts 6 days a week.

Begin your combined aerobic and resistance training with 30 minutes of aerobic exercise at your target heart rate, followed by 20 minutes of resistance training for the arms, shoulders and back one day and 20 minutes of resistance training for the legs the next day.

All workouts should begin with a 5 to 10-minute warm-up of stretching and light calisthenics.

End all workouts with a 5-minute stretching cool-down.