Getting Fit For Camp

collisster

collisster

collisster

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Joined
23 May 2006
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Blythe
After the my GCSEs have finished (15th June) I want to start training to burn excess flab and get fitter in general. :)
Every summer I go on CCF (combined cadet force) camp, its a really good week but quite physically challenging, I want to get more out of it this year than previous years in which I have been let down by my fitness.
So boffs can you spec me some kind of routine or give me some pointers on how to "get fit quick" for camp, I've got about a month after exams. I'm not at a bad fitness level at the moment but the main thing is I hate running as it bores me to tears. Activities I do like are:
Rowing
Cycling
Sailing
Swimming (not much access to a pool though)
I've tried to resist using the word toned :p but now I'm 16 I can use the weights in the gym I plan to rejoin so I wouldn't mind putting on some muscle too :D

thanks
Collisster
 
You can use weights before 16. The whole 16 things a load of bs. :p. Probably best to do a three day split routine, with cardio like hiit somewhere inbetween.
 
sort your diet out first and foremost, then hit the cardio hard. in all fairness, 1 month will be hard to lose fat, gain fitness and put on some mass. however, you are young and done right you could hit your honeymoon period hard and make some impressive gains in mass and good loss in fat!

check gordy's sticky for the main pointers to start with :]
 
Morba said:
s1 month will be hard to lose fat, gain fitness and put on some mass.
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Probably not worth bothering about the fat, the camp will probably do that, probably best just to focus on fitness and strength.
 
yep I read the body building sticky :) , My diet is not too bad three meals a day being really what ever my mum serves up :rolleyes: I usually have a smoothie and toast for breakfast :)

Collisster
 
yep. so to really get my fitness and strength up quickly can you guys spec me some sort of routine ? at the gym there is:
bikes,
hand bike,
rowing machines, of the concept 2 variety :p
cross trainer,
stepping machines
treadmills
tons of weight machines - main thing is i dont know how much I can lift :(
and a wiered lying down sort of bike..

collisster
 
3 meals a day is not good ;]

eat more often to keep the metabolism up, keeping your energy up, avoiding peaks and troughs in your blood sugar levels etc etc
 
collisster said:
rowing machines, of the concept 2 variety :p
tons of weight machines - main thing is i dont know how much I can lift :(

collisster
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A few mins on a Concept will do nicely, probably won't need much else :p.

Best to use freeweights rather than machines.

Tuesday (Chest/Shoulder/Triceps)
Incline Dumbbell Press – 3x8
Decline Dumbbell Press - 3x8
Military Dumbbell Press – 3x8
Decline Extensions (EZ) – 3x8
Lateral Dumbbell Raises – 3x8

Thursday (Back/Biceps)

Dead lifts (OB) – 3x8
Bent over one arm Dumbbell rows – 3x8
Wide arm pullups - 3x8
Seated Dumbbell Curl -3x8
Dumbbell Preacher Curls – 3x8

Saturday (Legs/Abs)

Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises - 4x10 or Donkey.
Abdominal workout (Romain Chair etc)
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Something along the lines of that is good. Lower reps, like 6 are probably better than 8. May need to cut down on the tuesday. Could do an extra session if you're feeling optimistic.
 
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As an ex-rower I'm probably biased, but using the concept2 machines would be ideal given what you're wanting to achieve in a month. Rowing machines are low impact stress, and use a wide variety of different muscle groups allowing your cardiovascular performance to be the real limiting factor. This is what you need for rapid fitness improvements.

I would suggest long, low intensity sessions for the first two weeks. I like 3*20 minutes with a couple of minutes break in between for water and stretches for this. You should see an impressive increase in fitness fairly quickly...

Later on you would benefit from higher intensity stints on the machine. Check out about HIIT, and formulate something similar for your yourself on the C2. The basic premise is low intensity work intersperced with flat out bursts. If you do it properly, you will feel like you're about to die :p

Given that you're primarily interested in fitness rather than body-shape improvements, I would keep weights to a minimum and focus on cardio - swimming would be a good idea to mix it up a bit.
 
ok so I'll do it the same every day I go to the gym? should that be everyday? or just 3 or 4 like it says in the body building sticky? what distance should I be aiming for on the rower in 20 mins? so give me an idea of the pae I ought to go at. I'm 5'7'' tall if that makes any differene :P

thanks
 
collisster said:
ok so I'll do it the same every day I go to the gym? should that be everyday? or just 3 or 4 like it says in the body building sticky? what distance should I be aiming for on the rower in 20 mins? so give me an idea of the pae I ought to go at. I'm 5'7'' tall if that makes any differene :P

thanks
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I would definitely give yourself one rest day per week. Perhaps two would be better at first...

Personally I don't go by distance, but instead by split time (the time it would take you to do 500m at your current pace). As for what distance/split you should aim for it depends a lot on your technique and strength etc. Rather than aiming for a time I would aim to work at a reasonable intensity - with the 3*20min sets you want to be feeling fairly comfortable, but still sweatting and a little out of breath. If you have access to a heartrate monitor, aim for a heartrate of somewhere around 155.

To start with, set off by pulling a split of around 2:10 and see where that takes you. You should find out fairly soon if it's a speed you can comfortably maintain for 20 minutes.
 
right ok, sounds fine. I'm in the process of making myself a fitness plan, when I last rowed I could do 1km in 4:50 but that sounds carp compared to what people are saying in the concept 2 thread :(
 
collisster said:
right ok, sounds fine. I'm in the process of making myself a fitness plan, when I last rowed I could do 1km in 4:50 but that sounds carp compared to what people are saying in the concept 2 thread :(
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Well, before you start up again have a look at this link:

http://www.concept2.co.uk/training/technique.php

And make sure you're using it correctly. Too many people in gyms row with their arms, and lean too far back. Not only is this bad for your back, but it's very inefficient - your arms will never be as strong as your legs!

If there's someone on the machine that looks like they know what they're doing, have a look at how they're using it. Also, try to take roughly twice as long on the recovery section as you do during the drive phase.
 
yep I'm rowing right, well I've grown tons since I last went to the gym so I'll time myslef over 1km some time and het back to you on that one. atm I'm looking at:

Monday:
10 mins on bike
rest
20 mins on row @ 5
rest
20 mins on row @ 5
rest
20 mins on row @ 5

Tuesday:
10 mins on bike
rest
20 mins on row @ 5
rest
2 mile run on treadmill
rest
20 mins on row @ 5

Wednesday
gonig to do some weights I'll take advice on this at the gym :)

Friday:
10 mins on bike
rest
20 mins on row @ 5
rest
20 mins on row @ 5
rest
10 mins on cross trainer

Saturday:
rest :p but I'll go out and have a play with my mates which usually means biking around or footie

Sunday:
Go on a longish bike trail with a friend


what does ^^ that lot look like to you, I can see I'm going to get sick of the rowing machine though :eek:
 
Looks good to me...

If you do get sick of the rower, just replace some of them with other similar cardio activities.

Anyway, if you keep up that routine or something similar for a month you should see some good fitness gains. Remember to eat plenty as well!
 
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