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– ( coughing ) – Kevin: Is this full-fledged attack? – Oh, ( bleep ) – ( heart monitor beeping ) Oh, God. Oh, Jesus, not like this, Pete. – ( Pete grunts ) – Oh, my God. ( coughing ) – ( music playing ) – Kevin: Ah, yeah. Ah, yeah. Little man in a big truck. That’s what I am. Very excited about today’s episode of “What the Fit.” Why? Well, because I’m moving, people. So all this stuff needs to go. All the couches are going, the rug, the TVs are going. I’m gonna need to pack all this stuff in boxes right here. Kevin: Whoa! I’m gonna move a family out of their home and into a new home. Obviously, I need a partner.
It’s gonna be Pete Davidson. My comedy brother, he definitely looks like a hitchhiker right now. Not the best that I’ve seen him. Hey, Pete! ( laughs ) Hey, Pete. ( chuckles ) What’s up, man? How you doing, man? – I’m great, man. – Kevin: Are you good, are you good? Pete, this is gonna be great. Pete: I’m so excited. Kevin: Well, Pete, I’m even more excited. – What do we got going on, man? – Well… Pete, here on “What the Fit,” we put ourselves in situations that people wouldn’t expect us to be in.
And we find physical fit-like activities – within everyday life. – Cool. Movers basically, are exercising on a daily basis. That sounds great. Me and you are gonna help a family move. Here’s the thing, Pete, they have no idea that we’re coming to help them move. Are you telling me that we’re surprising this family? And we’re going to dig into this family’s personal life. Sick. Pete: Oh, yeah. Kevin: Oh, I forgot to give you your shirt. – because I’m moving company, – Okay, cool. so, yeah, you’re gonna have to put on that shirt. Let me put it on. I might have to unbuckle the seatbelt. I want us to look like a unit when we go up here.
– Like a real company. You know what I mean? – That’s tight. We don’t want to look like two crazy people– This is what a moving truck company usually is though. – It’s like one shredded guy… – That’s a good t-shirt. and then a really dumb partner. When we get in here, don’t have me moving – all these boxes by myself. – Oh, no, I’ll pick up stuff. – Yeah, you’re gonna help me. – I’ma help. If there’s a couch and I say we’re gonna get the couch, Pete, we gotta get the couch. I gotta be honest with you, man.
I’m not picking up that couch, okay? ( laughter ) Kevin: I really did a good job driving. That’s the last car I would ever think of you to get out of. – Can you get by, that’s– – “The Rock ‘n’ Roll Movers.” ( chuckles ) ( knocking ) – Someone’s at the door. – How– hold on. How do I look? – Just look natural, look natural. – Yeah, what’s up, man? Pete: Yeah, what up? Holy shit! – Pete: Oh, cool. – Oh! How are you? – Kevin: How are you? Hello. – Pete: What up? – What’s your name? Cheryl, how are you, Cheryl? – Cheryl. – Hi, I’m Schuyler. – Schuyler, this is my friend Pete right here. – Hello, Cheryl. – Oh, my God, you’re engaged to Ariana Grande. – Yes, I am. – Congratulations! – I’m Mr. Grande. – Oh, my gosh! It’s me, the new Kevin Federline. How are you? – Awesome. – We are helping you guys move. – All right, yay. – We are embracing this.
We are here as helping hands. – This a very nice home. – Oh, thank you. – I see a lot of memories were had here. – Yes. – Yeah. – 20 years almost. – You have a dad, that’s cool. – Yeah. – Congratulations. – Thank you. – What’s that like? – ( laughter ) You really want us to answer that? I don’t think I should be the one packing this up because… – Kevin: You’ll start crying. – …yeah, I’ll just start crying. – I’ll call my mom. – Cheryl: Oh, here’s the rest of the family! Pete: Oh, wow! Kevin: Oh, wow. – Evie, Shane, Allen. – Hi.
– Hello. – Hi, nice to meet you. Kevin: All right, so go on, man. So break it down to us. All right, break it down. So, we’re gonna start packing some boxes and what we’re gonna do is wrap these picture frames. – We’re gonna wrap. All right, so Pete, – Pete: Okay. we’re gonna help this family get out of here. – You got it. – Guys, don’t worry, you’ll be in your new house in no time because the Rock ‘n’ Roll Movers are on the job. – ( air guitar sounds ) – Rock ‘n’ Roll movers! – Kevin: Rock ‘n’ Roll movers. – You guys have a dog in here? – Yeah. – I’m super allergic. If you guys have a dog, what kind of dog? – Uh… – One’s a labradoodle.
Kevin: What’s the consequences of it? – Throat closes. – ( laughs ) Asthma attack. I swear. – We’ll get you some Benadryl. – ( hoarse voice ) Did we get the shot? ( hoarse voice ) Hey, guys. All right, well, me and Pete are gonna do the picture frames. – Okay. – I feel like I’m gonna hand them to you. Hey, uh, Rock ‘n’ Roll! Do you do ’em one-by-one or can I group ’em? – Oh, you should never group ’em. – Are you sure? This isn’t the way you pack memories? – That’s not how you pack it at all. – You sure? You grab one picture, and you’re gonna put it here… – Cool. – …right in the center of the bubble wrap. – Pete: Uh-huh. – You’re gonna do one fold there.
– That’s sick. – Another fold there. – Tight. – Another fold there. Pete: You do that one-by-one? We just do it like that while they watch, right? – Yeah. – But when they turn their heads then we get– we can do it the other way. Usually, uh, no. We gotta do it the right way. We’ll do it. I’ma show you how we’re gonna do it. – Give me four to five pictures. – Okay. ( chuckles ) Give me four to five of these pictures. – Cool, I think so, too. – Yeah, this is gonna be great. – Pete: We absolutely– – Kevin: Yeah, we do it his way – we ain’t never getting out of here. – We’ll never get out of here. Uh, this family seems cool and all, but– Yeah, they cool, but we’re not. So, watch this, when you wrap these up properly. – Cheryl: Yeah, they don’t– They don’t move. – Pete: They don’t move. You see what I’m saying. So, he was saying do it one-by-one, which is not good. I wish this was a joke, but if someone could have an asthma pump – brought to set. – Just in case, guys.
Just in case Pete dies. – We got more bubble wrap? – We do got more bubble wrap. ‘Cause me and Pete are flying through these frames. That’s all dog hair. That’s all dog hair. I’ma have a full asthma attack. – ( bleep ) – Kevin: Mom, get out the way. – Mover: On three. – One– one, two, three. – Oh, yeah. – Mover: There we go. – That’s a deep– uh-huh. – There we go, uh-huh. That’s a deep lift right there. – Yeah. Drop down. – Okay. – Whoo! – I’m starting to get a little tight in my throat. – Whoo! – Woman: Whoo! – Hey, uh, guys. – Woman: Yeah? Let’s make sure that we have Pete’s death medicine. – ( coughs ) – He keeps touching his throat. If this is how I die, I’ll be so mad. I die doing Kevin Hart’s “What the Fit.” He’s really shutting down over here, guys. Sounds like an Onion article. So what I’m gonna do right now is I’m gonna tape a blanket – so it stays in place. – If they weren’t in here would we do this or we just throw it in the truck? – Just throw that shit in there. – I’m gonna be honest with you– Like do you ever just throw shit in the truck? – I do not. – You’re a really noble guy.
You should ( bleep ) my mom. ( laughs ) She needs it so she can get off my back. ( imitating mom ) “Pete, what are you doing?” “Living my life!” Sorry. Pete: All right, man. There you go. – Oh, all right! All right. – There you go. That’s the thing about Rock ‘n’ Roll, baby, you gotta know how to rock and roll. Right? All right, this is ready. – Let’s get this one out. – Well, it’s not fully ready yet. – No, this is 100% ready. – It’s not the real Rock ‘n’ Roll way. Shrink wrap all the way up to here. – Yeah. – Then you’re going to stretch it. – Yeah. – And then wrap the corner. Hey, man, how important is this couch? – Ah! Shit! – We might as well get them a new couch. This is so much. Like, I’ll just get you guys a new couch. – Yeah. – All right, this is ready. – It is not ready. – So, Pete should take this outside now. – And by the way, you don’t do nothing. – Ah, man. – ( laughs ) – Kevin: You’re sitting here just watching. Okay, oh, God, Pete.
Oh, no, Pete! Pete, you can’t take a smoke break, Pete! I’m sorry, guys. Pete, no. Pete, this isn’t our house, Pete. ( bleep ) Yeah! Come on, you know you’re gonna make the crew do that shit. – Get in here! – Pete, we got shit to do, Pete. – Pete: Yeah! – And judging by those leaves on there, they don’t use that trampoline much. So you need to get the hell off it.
– Doesn’t look that safe, Pete. – All right! Hey, look, it’s grandma’s… ( meows ) – Kevin: Oh, God. – I’m sorry. I’m sorry y’all had to hear that. ( laughing ) Oh, God! Okay. All right, this is going outside. Brother, this is ready to go on the truck. I got you, Kevin. Yeah, there you go. Let’s do it. – Ready? Where do you want me to go? – Pete: I’m gonna open the door. – Where do you want me to go? I got it. – I want you to do is – to grab the wrap– – I got it.
I got it. You got it in the back? I got it in the front. Biggest thing with the movers is communicating, baby, so don’t let me hold it by myself. – I got you, Kevin. I’m right behind you. – I’m losing grip, baby. – Baby, I’m losing grip, you got it? – I got it. You got it, Pete? Is he in the back? – I’m right here in the back. – You got it? – Coming down, Pete! – You’re scaring me, Kevin. – Pete! Pete! – Kevin, you’re scaring me.
– Kev! – Pete, hold on, Pete! – ( grunts ) – There you go. – Goddamn! – Come on, Kev. – Goddamn, Pete! Stop! – All right! – Right here, Pete. – Go ahead and leave it right here. – Right here! – We’re gonna put the lift gate down. Right here. Hey, Pete, between me and you, they gotta come get this theyself. – Let them come out and do this. – Let’s go to In-N-Out. Hey, you gotta do a better job of wrapping. ‘Cause look at me, I’m secure. You had this part. All my shit stayed. This is your stuff. – So you gotta do a better job. – That’s the most exercise I’ve done.
– I tried telling Kevin… – Kevin: Oh, my God! …that we, uh, gotta wrap the couch in full. Didn’t work out. Kevin: I feel like I’m doing everything myself. Oh, my God. Do you wrap these up, too? Movers: No, we do not wrap up the cushions. These just go on. I got the cushions. – ( frames breaking ) – Oh, my goodness. Oof. Yeah, man. – Whoa! – Oh! Man, that was their dead grandma’s urn. Come on, man, like… What happened? – Maybe this house is haunted or something. – Somebody broke the vase. No, I had– I had the couch– I had the pillows, so somebody must have– – Pete: It was a ghost. – Pete, Kev, let’s go move the drum set. Okay, yeah. You know, I used to play a little bit, actually. – Really? – Yeah. This is just like the drum set I had. I can teach you a little bit if you want.
All right. ( off-beat drum beat ) I was just making sure your tones is right. Of course, of course. – Hey, yo, Kev. – I was in a band. Hey, hey, Pete. No, no, Pete, Pete. What? That’s not ours! We’re moving. You think they’re gonna put that in their next fridge? ( laughter ) Oh, wait, Pete. Ask me a question. Just anything. Hey, man, what’s up? Well, I’ll tell you what’s not up. Me and my wife. ( laughs ) The new Kevin Hart. Boy, I just flew in and let me tell you something, my arms are tired. Those are like Jerry Seinfeld’s actual jokes. ( laughs ) Man, anybody here got kids? Well, if you don’t, you could take mine. Pete just did a spit take. This was my act. Sold out arenas and this is my act. Right here on this drum set.
– Do you play? – I do play. – You really play? Or… – I really play. Here you go, brother, you sit down and let me– Let me get a little taste of what you got, buddy. ( playing drum ) – ( coughing ) – Kevin: Whoo! – ( laughter ) – We gotta get outside, Pete Davidson is having an asthma attack right in front of our face. – Come on. – I’m okay, Kev. Can we get Pete out there in the back, Juan? Take Pete out the back.
– ( groans ) – Kevin: Pete’s not playing. Pete is having an asthma attack right now. – If I stay in there, it’ll get bad. – Pete’s really in some trouble. You guys killed Pete. ( air swishing ) Oh, yeah! – ( chuckles ) – Oh, gosh. Oh, God. This– Oh, Jesus, not like this, Pete. All right, I can hold this down in there, okay? Yeah. I’ma figure out the move.
– Yes. – ( laughter ) We’re very much friends, Pete. I’m 100% your friend, Pete. Okay. All right, man. ( muffled laughter ) Okay, guys. What I’m seeing is a lot– What in the “Family Ties” is this? What type of soft-porn– what? Hey, uh, Mom? Oh, gosh. What’s, uh, what’s going on here? – It was 1997ish. – 1990– who came up with the idea? – Cheryl: My husband. – Kevin: He said, “Let’s get sexy. – Get frisky. – And 20 years later it’s still hanging – on the wall of my house. – It should be. – This is the beginning. I love it. – Yeah. 1997. Very soft-pornish, though. Oh, my God! How much stuff do we have? This is a lot of stuff. Are you taking all of this stuff? Well, yeah, I mean, I have to get rid of some clothing, but this is mostly junk. We gotta get rid of some stuff. Let’s do a yard sale. Here, all your junk. Get all the junk. This is junk. – We’re gonna call this junk. – Cheryl: Keepsakes. No keepsakes, no keepsakes. You’re a hoarder. – This is a– – I’m not really a hoarder! This just became an episode of “Hoarders.” ( chuckles ) – You know what this is? It’s my first baby. – What’s that? – Are you serious? – That was Lucy.
– Her dog’s ashes. – Unfortunately, she’s not with us anymore. – Well, no, she’s here. – She’s right here. – Lucy’s here. – Lucy. How long have you had this? So she died when Stevie was two, Stevie’s twelve. ( laughs ) Oh, my God. But she died a horrible death, so… keepsakes. Oh, my God. ( laughs ) – You ready? You ready? – Oh, my God. – Little teeth. – She has a box full of teeth. – Should I put it with the ashes? – Uh, okay, well those teeth– it’s time for them to go in the trash. Now I’m going to make a necklace out of them. – Oh, my gosh. – ( laughter ) I can’t– ( quiet laughter ) How you doing, buddy? You all right? It’s like a Make A Wish episode. – You okay. – Yeah, man, I’m okay. I talked them into having a garage sale. – Okay. – They’re gonna sell some of the junk.
Also, we went through memory lane, – Mm. – Uh, she has all the kids’ teeth. – Still, to this day. – Yo, I’m out, that’s weird. – Yeah. – If I stay any longer she’ll have our teeth, you know what I mean? So… No, it’s definitely turned into an episode of “Get Out.” Cheryl: Oh, this is a good idea for a yard sale. Kevin: This is, right? We’re gonna get rid of a lot of stuff right now. I don’t know if anyone’s gonna buy this stuff. – Oh, yeah. Get it. – Yeah, right? Tack it on. – Ah! – Oh, there you go. Now that, I’m not gonna lie to you. That’s dope. Yeah, man. This is really… I mean, you want people over here? This is how you get people to buy stuff, man.
You know, don’t make no dumb, cute, yard sale. ( shouting ) Hey! Buy my shit! – There you go. – Bet you my idea works. Anybody want to buy my shit? – Hey, buy my shit. – It’s a little aggressive. Hey, I almost died today I’m gonna live my life. So everything that you’re selling has to be sold with a story. Let me tell you a story about these scarves. These scarves were got when we went to Madrid. Don’t matter if you’ve been to Madrid or not.
The conversation sells it. Here we go, people are coming, look alive, look alive. People are coming. Mom, put your hat on. Put your hat on, you look real– it makes you look really good. – Oh, yeah. – Everybody act natural. All right, everybody look natural, look like we belong. – Hey! – Hey, what up? – How are you? – Hey. Look at this very cool pencil case made out of a horse. – That’s not just any pencil case. – Yeah, that’s not just any– Pete: You guys are not good. Leonardo DiCaprio used to use that in school. – Kevin: There you go. – What? – That’s Leonardo DiCaprio’s pencil case. – Cheryl: How about this? Hey, I’ll blow you if you take all this shit.
– Okay. – ( laughter ) You guys don’t know how to sell stuff, man. I’m from the streets. ( laughing ) “I’ll blow you if you take…” – All these items are great items. – Pete: Sure. This hat was actually worn by Tom Hanks. – ( laughter ) – Uh, Tom Hanks wore it at– There you go! Now wait a minute, sir. $40 for everything. Pete: Whatever that is just give it us! – It’s $40. – That’s good, give it all to us. And it all goes to charity, in Pete Davidson’s pocket.
Kevin: How are you guys doing? Those aren’t just any plastic forks, and spoons, and knives. – Those are… – They’re not. They’re champagne flutes. Those are champagne flutes. They’re actually modeled after the gentleman who owns this house’s penis. Very big flutes. This is really cool. This is like Dolce & Gabbana, but I’ll give it to you for $9. Yo, I’ll give you this for a dollar. Come back. I’ll give you all of this for a dollar. There you go. – One dollar? – One dollar, I swear. – Pete: Oh yeah! – Cheryl: What kind you got? Hey! Give me a dollar! Don’t run off with that shit! – ( laughter ) – I’m watching you! Kevin: Pizza is always welcome here, thank you, – thank you. – Yeah! Look at that sale! – Yes.
Hey, we did it! Yeah! – Oh, my God! – Pete: Here you go, man. – Kevin: Thank you, brother. – Kevin: Appreciate you. – Pete: Have a good one. – Rock ‘n’ Roll movers! – $61.43. All right, all right, they got it. We’ll give you a Twitter shout out. Kevin: Who got the money, guys? – I got the money. – Kevin: Rock ‘n’ Roll movers! We got pizza, guys! Guys, I’ll be honest, moving is a lot tougher than we thought. Uh, as you can see, stuff got broken, Pete had an asthma attack, uh, we found out that a lady loves her dog way too much. More importantly, we’re trying to sell stuff – because they’re also hoarders. – Three dollars.
This is another episode of “What the Fit.” I’ma go check on Pete, but from the look of things, Pete Davidson is still on his last leg. Uh, I gotta go check on my friend. I’ll see you guys next week. Hey, when Kevin Hart says jump, you say, “How high?” When I say click, you say, “How hard?” With that being said, I want you to click these videos and watch more episodes of “What the Fit.” Do it. ( pulsing ) ( heart beating ) .Read More
You may have noticed over the past few months on GSN that there have been a few references to my lack of fitness partly tine cheek but I do have to admit that there’s more than a grain of truth to it you see in 2018 I reckon I did less than a thousand kilometers in total on my bike there are a few reasons for that I won’t go into great detail but there’s firstly the fact that I’m abroad and therefore away a lot and I’ve got a family I don’t want to get back home I go on the bike for three hours straight away when I get through the door there’s also the fact that I’ve got quite a long commute into work and works been very busy well I’m definitely not complaining about that cause I’m very privileged I love work and I love talking about sight above all of that though there’s the fact that but there’s the fact that I haven’t really wanted to go out on my bike otherwise quite frankly I would have made the time and I’ve been contemplating why that is and I think I know the reason I’ve concluded that the reason I got into cycling was not for the fresh air or the beautiful views that you get or the centric venture or the social the health aspect it’s because I wanted to get better and faster do specific intervals and see my numbers go up and ultimately get better results in races and before you say anything I know I wasn’t particularly successful in that department either but that was the reason that I did it I got as far as I could with my talent but seven years down the line that power and speed has gone I will never be as good as I was oh you can start with the violins now the point I’m trying to make is that uncle’ getting unfit I mean it’s been a good reason what I’ve been using ebikes and videos recently par from the fact they’re great fun without one I can’t keep up with the other presenters who are generally still fit as a fiddle and I need to do something about it I mean I am going to be 40 fairly soon and this could be a slippery slope and above all I need something that’s going to offset the old mineral water consumption the pub beer you’re gonna need a second we’re going mmm and so I’ve hatched a plan one I think even I should be able to stick to I’m going to commit to a training program that’s ten weeks long each week I will do five hours of training in total of which four is going to be on the bye and in order to be as time efficient as possible I’ll be doing most of that on an indoor trainer so with all that in mind I got in touch with supper fest and they have kindly agreed to provide me with that very specific 10-week training program to get the most out of myself and also with elites who have kindly provided me with a drive out to endorse smart trainer upon which I will be suffering so a total of 40 hours on the bike over ten weeks how hard can it be more importantly how fit can I get over that time we also find out I first need to establish how fit or unfit I am right now and that unfortunately is going to involve plenty of pain on an indoor test I’m going to do the full frontal 4d peace of the fest test which I spoke to Neal Henderson about earlier he is suffer fest chief science officer and coach to Rowan Dennis well Time Trial champion no less Neal thank you first of all for agreeing to coach me over the next ten weeks opener taking too much time away from Rowan Dennis’s plan but I need to do some testing times day I know a little bit about the full-frontal for DP from what sy and Kris did recently but if you could go over it again so I know fully what I’m in for that would be great yeah big picture what we’re doing here is getting an idea of where you’re at across a number of different time domains so we’re gonna start off with some short sprint efforts that are about six seconds long that’s telling us about your peak nor muscular power second effort you’re gonna do is gonna be a five minute effort and that’s gonna be what we call your max aerobic power kind of similar to like the power at vo2 max so that kind of establishes your upper air robic ceiling that is one of the more intense test efforts but don’t worry we do follow it up with something else a little more a little more sustained on that 20 minute effort that’s gonna then be really your your FTP or trying to maximum sustainable power we do those in that order so that we really get a better idea of what you could actually sustain putting that five minute on the front end it really does kind of take the sting out and so that 20-minute is really more realistic to what you could sustain for potentially up to about an hour especially once you get through the entire ten weeks and then we end up with a final one-minute effort for what we call your anaerobic capacity and that’s a little bit about diving really deep into those anaerobic reserves really producing a ton of lactate and really emptying out the tank wow it sounds brutal I mean I’ve done all of those durations as a test before but not definite not within an hour probably not on the same day I don’t think in the past but I’ll give it a go I’m not sure what to expect actually I’ve got no reference in the last 12 to 16 months really of what I’m capable of and I presume I’d love to fair bit so I think pacing is going to be potentially quite difficult yeah for sure since you’re coming up from the couch here there’s one of those things that like in a little bit on the judicious side at the start is probably going to help you out you know we often say in that first five minutes to take the first couple minutes feeling like you could definitely do more normally you’re just hanging on for dear life in the last you know 90 seconds or minute or so that 20 minute good target often is to use maybe about 80% of what you did for the five-minute if you see what your average power was and just start about there I’ve been sake much more bucks in juice since you mentioned this test so I think I dunno what I’m in for we’ll see whether I’m ready we’ll see how many stuff the credits I’ve got left actually after suffering a lot during my career I’m ready though I’m gonna go do the test now perfect good luck Dan suffer well it’s time for the test my first Summerfest as Neal just explained it’s called four dimensional power or four DP or full-frontal so rather than just doing a twenty minute test and extrapolating my FTP from that I’m also going to doing a max spring test look at neuromuscular power that’s the one that’s going to come first followed by short break then a five minute effort to establish my maximal aerobic power then it’s 20 minute test to establish FTP and finally in all-out one-minute effort to find my anaerobic power there’s a very good reason for this specific protocol it’s because every rider is different and your FTP only tells part of your story so based on the results of the test today sufferfest will set very precise intervals that will make sure that I’m suffering to the full at every duration and therefore making them maximum gains possible over the next ten weeks and the fact that the tests are very specific is gonna be crucial to me because I’m only doing four hours training a week and I want to make sure I get the most out of those hours on the bike currently I am just five minutes into my warm-up heartrate already creeping up to 120 the notes cuz I’m pretty unfilled because I’m really nervous why now I’m nervous because I won’t say toilet twice pulled to start this I’ve heard it’s gonna hurt a lot from a few people just under two minutes until the first part of the test which is the first of two’s max effort sprints the easiest of the test actually just under a minute to go until my five minute effort so instead of being in a tall Britain I’m now at the dura d’Italia in the mountains I think I’m annoying for about 300 that seems quite conservative I’ve got no idea what to expect but I’ll know after a couple of minutes whether I can crease it or if that’s about right well if it’s too much maybe I think I pasted it about right I reckon I averaged get over 300 slightly depressing in itself considering I’ve done a couple rides in the past or I’ve had you averaged 300 watts for four hours and still got to start somewhere annoyingly haven’t got long left before the twenty minutes s although that is part of this for the twenty minute test the average of that will be what’s uses my FTP because the five minutes that I’ve done that you will do beforehand will bring that twenty minute power down and after your representative of what you could normally do for an hour if you’re completely fresh and I’m definitely not completely fresh three minutes to go okay okay get ready toidy three two one steady at the start only three minutes in how are you 10 160 but it does feel quite hard to hold 250 watts in a moment I thought I probably average about 240 so far 2 4 5 mini – yeah watching yo here we go sans Lord shake come on fight come on bacon yes beautiful spiritual are disloyal yeah yeah it’s good have powers gone up since you came in only I’m not sure I can last three minutes just about recovered from the 20 minute enough to talk I think a page that not too bad pretty about 245 watts I reckon it did go up I’ve got excited when I had a crowd coming so it went to 60 and dip back down in the last minute or so now for the five minutes and the 20 minute test it’s quite important to pace it if you go too fast at the start you’ll really die and your rate and average will be lower than it should be but with one minute you can afford to front-load it go really hard at the start and just try to hold on even though the power will be going down that’s what I’m going to try to do but it does make it a very long minute and I’m the robic one minute effort although not after the previous efforts ten seconds by or Wow Oh Oh oh I’ve just about recovered it’s about three hours after I finished my test I’m sure we’re going to want to hear what the exact results were so my maximum five-second power was 1035 was what too shabby at least I got into four figures there for five minutes I did 309 watts which is about what I was expecting Oh then for 20 minutes I did 244 what so that is what will be my baseline FTP and then for that final one-minute test I did 440 was now those results have somewhat surprisingly categorized me as a sprinter I think the reason for this is that I’ve lost far less of my very top end power than I have on the longer duration test so that could change over the course of the next 10 which if you’re interested my current weight is 73 kilograms we surround about four kilograms more than my racing weight was back around about ten years ago now I sent all the results over to Neil who’s been scanning over them so I’m gonna call him now get the verdicts and get my program Neil I’ve just about recovered few hours after I did the test but I think it kinda was expected from my point of view nowhere near where I was before but I couldn’t expect to be there yeah I’d say you know I looked at some historical comparisons of what you did today versus what you’ve done let’s just say maybe about 10 years ago and definitely you have you know had some decreases here and there but we got a plan to help you turn that around yeah yeah well yeah it’ll be studious plans I’ve got 10 weeks I’ve got 4 hours on the bike there give me an hour or so off the bike each week – so let’s start with beyond the bike training which I’ll be doing mainly on indoor trainers to keep it focused but what’s the plan over that ten weeks yeah big picture we’re gonna have a balance of work and rest so we have ten weeks to work with and we’re gonna do two weeks of kind of more intense training for week one and two and then the third week pull you back we’ll repeat that again a two week on one week off and for the final four weeks it’ll actually be a three week on and then followed by an easier week at the end before you get to retest and see what kind of improvement you make from in the full-frontal from today verse and week around and now is it going to be divided between different intensities of effort you’re gonna concentrate me on one type each week like FTP or the anaerobic efforts or is there a bit of a bit of each one each week yeah there’s there’s a little bit of a mix this coming week is gonna be for just transition to get you back on so we’ll pull back the intensity a little bit this first week for your second week is gonna have a little bit more of a focus on on some strength a little bit bigger gear work and just like you mention some of the stuff off the bike some of the strength training and things like that will are all gonna be part of that and so it’s really the balance of work and rest so we’re not gonna not gonna put the fire hose to you in the first week yeah so the stuff off the bike strength training yoga understand him as a mental spring training which I I think I could do I wonder if I could have pushed myself a little bit harder on a couple of those tests if I’ve been mentally stronger although I was well I was always sick towards the end I push myself pretty hard the hour off the bike how will that week divide up and what am I likely to achieve with that yeah we’re gonna give you a little bit of a mix you know in a perfect world we’d have you know maybe even something most days that you’re on the bike is you’re gonna have four days on the bike each week with the components that we have for strength training yoga and the mental toughness we’re just gonna insert some of the highlights and some of the key things that are gonna be helping you out in that week and as we build up over the ten weeks cool I’m looking forward to actually so 10 weeks four hours we one hour off fit given my history and the lack of training I’ve done for the last year or so what are you expecting why do you think I can get to in 10 weeks a lot of times will say you know a good rate of improvement is around one percent per week though there’s a caveat that you have an experience as a professional athlete and so it’s likely that you may respond a little bit better than than the average and so I wouldn’t be shocked if we saw some games even in the 15 or 20% for you though I’m gonna set that the gold bar is about a 10 percent improvement I’m personally aiming for a 300 watt FTP which is waiting yeah yeah it’s in the realm of possibility easy no possible yes well I would say there we go I’m gonna be so interested to find out how much gain I can make over the course of next few weeks I’m actually really looking forward to seeing the numbers hopefully going the right direction all right Archie so Disney down there we go one and this is where I’m going to be doing my suffering for the next ten weeks at least on the bike this is my small pain cable supper station I guess you could call it now so I squeezed into the corner of our garage since my wife acquired this Jaguar but it’s quite good for resting in towers on Wall Street raining now as I mentioned earlier elite sponsoring this for the next ten weeks and they’ve given me their drive OH – smart trainer to use in that time and very chuffed about that for two reasons firstly it’s really heavy and solid which is going to be quite handy given my newfound sprinter status but secondly the power meter inside it is extremely accurate plus or minus 0.5 percent so more accurate that most power meters that you’ll get on bikes out on the open road that’s so important to me because I was particularly anal about my power dater when I was a full time ride I even used to calibrate my own power meter regularly by hanging weight off the cracks so up here I’ve got my flat screen television with my laptop hooked up behind it so I’ve got myself s programs there and then believe it or not I’ve got two fans I had many fans in my lifetime too at the same time it’s pretty unique I particularly like that one there it’s resting on top of the weed bin because it makes me cool weird it’s quite hard to do as you know I don’t think I’m gonna be able to back out of this now I’m fully committed if you would like to join in you are more than welcome if I’d love to have you along for the ride over the next 10 weeks we could have a mini competition so you can make the biggest percentage gains over that time which would be pretty interesting you’ve got plenty of time to get involved if you so wish we’re going to put all the details into the description just below this video my program starts on Tuesday the 8th of January so you’ve got plenty of time to suffer in the full frontal test like I did a little bit earlier on once we get to Tuesday the 8th I’m gonna give regular updates on my social media so Facebook Twitter and Instagram as well as uploading all of my numbers to Strava where you can find me at Daniel Lloyd from Bournemouth Plus on top of all of that I’m going to give you updates on my progress weekly every Tuesday on the GSN show which basically means I’m not going to be able to slack at all during this training program for now though I’m going to bid you a fond farewell as I mentally prepare myself for my first training session in the meantime though if you would like to see the reasons behind the testing protocol from Sufis it’s not just because they’re sailors there’s some sound scientific reasoning behind it – psy explains all in the video that’s just down here
IT’S 2:00 IN THE MORNING, I JUST WOKE UP, AND I’M GOING TO WORK OUT WITH MARK WAHLBERG. IT IS 10 TO 3:00 IN THE MORNING, ACCORDING TO MARK WAHLBERG’S INSTAGRAM SCHEDULE. HE’S PRAYING RIGHT NOW. AND SO AM I, I’M PRAYING HE CANCELS. I MEAN, I NEVER SEEN THESE ROADS SO QUIET. I MEAN, I NEVER SEEN THESE ROADS SO QUIET. ♪ ♪. >> James: THIS IS THE MOST RIDICULOUS THING EVER. ♪ ♪ >> James: SLEEPING. I HAVEN’T SEEN ONE CAR ON THE JOURNEY HERE. ONE CAR. >> ISN’T IT NICE AND PEACEFUL THOUGH? YOU GET UP? >> James: IS COMPLETELY PEACEFUL. >> THE WORK-OUT IS GOING TO SUCK, BUT YOU’LL FEEL GREAT AND ATTACK THE REST OF DAY >> James: I WANT TO GO BACK TO BED.
>> LIE DOWN AND THESE MATS AND HOME RUN STRETCH. >> James: SURE. I CAN LIE DOWN. LYING DOWN IS NO PROBLEM. THIS IS JUST A GET AWAY FROM THE FAMILY YOU SAY I’M GOING TO WORK OUT AND YOU LIE DOWN AND HAVE A SNOOZE. IS THAT IT? WHAT ARE YOU DOING HERE? >> James: BEING A NORMAL PERSON. I DON’T EVEN KNOW IF I’M STILL AWAKE OR IF THIS IS SOME SORT OF WEIRD DREAM. LYING ON THE FLOOR. MARK WAHLBERG. I PUT IT OFF YOUR SCHEDULE. IS THIS FOR REAL, 2:30 WAKE-UP. 2:45, PRAYER. >> WHEN I GOT MY 2:45 WAKE-UP I LAID IN THE BED UNTIL 3:05. >> WHEN I GOT MY 2:45 WAKE-UP I LAID IN THE BED UNTIL 3:05. I KNEW I WOULDN’T GO BACK TO SLEEP BECAUSE I HAD TO PEE >> IF YOU WANT TO GET IN TOP, TOP SHAPE. >> I’LL SETTLE FOR LIKE BOTTOM, BOTTOMS SHAPE. I’LL TAKE BAD SHAPE. >> YOU GOT TO BE READY. THERE’S A WHOLE LOT IN FRONT OF YOU >> I’M JUST SAYING I’M NOT MARK WAHLBERG. I’LL CALL IN THEY WILL COME OVER PROVIDED IT’S BEFORE 5:00 P.M.
♪ ♪. ♪ ♪. >> James: CUTTING A RUG. >> THREE, TWO, COME ON, MORE, ONE MORE, GOT TO GET SO ZERO. ONE MORE. >> WHAT DO MEAN ONE MORE? NO ONE COUNTS ZERO. ! >> WHAT? NOW I FEEL LIKE I’M IN A BOY BAND AND ENJOYING IT. EVERYBODY. WE NEED MUSIC. >> ROCK YOUR BODY. ♪ ♪. ♪ ♪. >> THERE YOU GO. >> THERE YOU GO. >> James: DO YOU ALWAYS WORK OUT IN FROM A CARDBOARD? >> James: DO YOU ALWAYS WORK OUT IN FROM A CARDBOARD? THAT WAS SO QUICK. IT WAS THERE. MARK, WHAT DO YOU GOT >> MADE US SOME MERCH, ME AND YOU, THE 4:00 A.M. CLUB >> YOU LOOK MORE JACK THAN ME >> YES, I DON’T KNOW WHAT HAPPENED I JUST SAID TO THE GUY, IMAGINE WHAT I LOOK LIKE WITH MY TOP OFF. AND IMAGINE WHAT MARK LOOKS LIKE AND THEY JUST DID IT. ♪ ♪. ♪. ♪ ♪. HA HA HA. >> James: WE GOT TO GO NOW.
THIS PRETTY MUCH CONCLUDES THE WARM-UP. NOW WE GOT TO START THE WORK-OUT >> James: I’M DONE. I’LL SEE YOU TOMORROW >> ARE YOU COMING >> James: YEAH, I’LL BE HERE ABOUT MIDNIGHT. I GET A COUPLE OF HOURS IN BEFORE YOU WAKE UP. THE 4:00 A.M. CLUB, JAMES CORDEN OUT. MAKE SURE HE DOESN’T THROW UP IN MY BATHROOM. OK? .Read More
What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. How about a bodyweight workout that all depends on the outcome of the Super Bowl? Well, that’s what we’ve got here today. Now whether you’re watching this video before the Super Bowl, during the Super Bowl or after the Super Bowl, you’re going to have your work cut out for you because your workout is going to depend upon what the score of the game is. Now, the average person that watches the Super Bowl will consume on Super Bowl Sunday 2,400 extra calories. That’s a lot of calories. So, you can either try to do this during the game as I’ll show you here, or you do it any day after the game, matter of fact, when the game is over, I will post the score right here and you’ll know exactly what you’re going to have to do for the workout based on what I’m going to describe to you now.
So, basically the old Super Bowl pools that you’re familiar with, you have all the numbers across, zero through nine, zero through nine, one for each team. In this case, Super Bowl 49, the New England Patriots and the Seattle Seahawks. In these typical pools, you’ve filled out a box. The numbers get pooled. You have 2 numbers, the last digit in the score, that’s what the number is, that’s whether or not you win the pool. Well, in this case, oh, you’re going to win all right, but you’re going to win some bodyweight exercises that you’re going to have to do, 50 of each one. For zero, we have Archers. You can see me demonstrating here the Archer. You’re going to do 50, ok. That 25 to the right, and 25 to the left. The numeral 1 here, Hannibal Push Ups. Tough exercise, but this is not an easy workout. We’ve got 50 Hannibal Push Ups. Number 2. Scissor Jack Burpees. A right leg, a left leg, switch down to a Burpee.
Come back up explosive, hard exercise. Number 3. Stair Jumps. If you’re working out at home, and you don’t have a bench to jump on, pick 2 steps and jump up on those. If you’re really just starting out, try to pick on just the bottom step and jump up on that. Next one, Number 4, one of the best bodyweight exercises, Pull Ups. Now, if you don’t have somewhere that you can do Pull Ups in a doorway, you should invest in a bar, but if you don’t, you could always Pull Up underneath a countertop or an overhang in your house if you have one. Again, buy a Pull Up Bar, they’re like 10 bucks.
The Next thing, Number 5. Single Leg Landmines. Each leg, 50. Ok, So here, demonstrating what it looks like, an explosive lower body movement, 50 coming up on the right, 50 coming up on the left. Next, Number 6. An ab exercise, Hanging Leg Raises. Again, a tough exercise. If you’re just starting out, you might want to lighten up that weight that you have to lift. Pull the knees in and do hanging Knee Raises instead, but 50 nonetheless. Number 7. Side Kickthroughs. Here, you’ve got 50 on each leg as I demonstrate again this quick-foot, quick-transitional exercise on the ground athletic. Aim for 50 to each side. Next up, Number 8. Dragon Thrusts.
Another tough ab exercise focusing on that lower ab strength. You’re going to kick up and out. Try to make sure that you don’t sag in your low back. Come back in. 50 reps. And finally, 9, Bodyweight Tricep X-Tensions. You’re going to try to get 50 of these again as many times until failure. So, here’s the rules. We know that each one of these digits is the same. So, if at the end of the first quarter, the score is 3-0 New England, well, 3 of you are going to be doing 50 Stair Jumps and nothing will be the Archers here. 50. If at the end of the first half, it’s 19-10, well, again, you’ve 9, you’re doing 50 more Bodyweight Tricep X-Tensions and 0, another 50 Archer Push Ups. What we’ve got here guys, is your entire workout consisting of 400 reps, ok. You determine what it is, quarter by quarter, what the score is at the end of every quarter, Again, I will post every quarter’s score here. First quarter, halftime, third quarter and final score of the game. That will determine what 400 reps of these exercise you’re doing and we’ll see just how super you are at bodyweight training.
Now guys, if you’re looking for a complete zero-equipment, not even requiring a Pull Up bar, workout program that will help you to build muscle because a lot of bodyweight programs do not help you build muscle.They’re simply glorified cardio programs. We know what they are. Athlean Xero is a bodyweight program meant to help you build muscle period. You can get it over at ATHLEANX.COM. We say No bars. No bands. No bench. No bull. We mean it. Again, here, I’m extending it a little bit. We’ve got a bar that we’re using, but other than that, absolutely nothing required for ATHLEAN XERO to build muscle with your own bodyweight. You guys are the machine.
If you guys like this video, make sure you leave your thumb’s up and of course if you’re watching the video before hand, make a prediction. Who do you got? Seattle or New England?? I’m a New England guy, but I’ve got to say, I don’t like to flake gate. I’m pulling for Seattle tomorrow. Alright guys, I’ll see you soon. .Read More
This concept started with me having what I call a belief in fitness that is I was of the view, still am of the view that there was a general physical capacity that would lend itself well, generally well, to any and all contingencies to the likely, to the unlikely, to the known, to the unknown. Little different than the fitness is required for, say, sport. In fact, one of the things it demarcates, delineates, defines sport physiologically is how much we know about the physiological demands. And so, I look at a guy like this, Mr. Prefontaine, rest in peace, I don’t think a 400-pound bench press would have helped his efforts or made him a better runner. Understand that? And if you want to be a bench press competition I don’t think training with him would have gotten you there either. But that’s because we weren’t looking, he wasn’t looking for a broad, general and inclusive fitness, he wasn’t looking for fitness that would prepare him for the unknown and unknowable though, hey, maybe that might have made a difference in his, in his demise.
Interesting bit of speculation, but we’re chasing headlong this this concept a fitness is a broad, general, inclusive adaptive capacity, something again that would prepare you for the unknown and unknowable and went to the literature to look for and that could find shit, you know, and the stuff we did find seemed either esoteric, irrelevant, logically flawed, scientifically flawed, even for the stuff that came from the best scientific minds. To date the American College of Sports Medicine cannot give a scientific definition fitness. They give a definition for sure but it contains nothing that can be measured. In scientific definitions that includes unmeasurable things are not scientific, though it may look like it. Could have all kinds of words like neurosynaptic facilitation, I mean you can really get fancy with the language and throw some Latin at you, but if in the end if it’s not measurable you don’t have a good definition.
And so, we started playing with it and it came up with three operational models. You’ll see what they are. They were kinda clumsy but they had utility and they guided us, kept us on this path and I’ll share with you what they are. Jim Cawley and Bruce Evans of Dynamax, they make these med balls over here, poor guys have gone completely senile but still it was a big contribution. It’s a great, great med ball. In their prime, in their days vigor and vitality, they produced a list of physiological adaptations possible for an exercise program and this includes cardiorespiratory endurance, and you can get these from the “What is Fitness?” article, you needn’t write them down, I want you to just get an overview here what we’re talking about. They listed these 10 general physical skills they called ’em and really what they did is they represented the gamut of potential adaptation, physiological adaptation, to an exercise program. That is, you can improve cardiorespiratory endurance, stamina strength, flexibility, power speed, coordination, accuracy, agility and balance. Ten. They gave reasonable definitions to each of these 10 so that they were seem fairly distinct.
Couple of notes here– nature has no obligation to recognize these distinctions, it’s completely man-made. This is an abstraction, a construct, a model made by a couple of coaches and exercise physiologists to help us understand fitness better. Well, what we did with this that was a surprise to the guys came up with the list, they said they had one of these damn it moments where they wish they had taken that next step, let the other shoe hit the ground, if you will, was we said that he or she was as fit as you were developed in breadth and depth in those 10 capacities. And to the extent that you were deficient in one relative to any cohort, that is, the guy standing next ya, you were less fit.
OK? Simple. This is a balance, a compromise if you will, you probably understand of physiological adaptation. Second model. This is kind of a statistical model based on training modalities. Here’s what we’re going to do–I’m gonna take a big hopper you know like we pick a lottery winner and throw in all the cards and envelopes and turn the thing and pull out your winner, right, you’ve seen that before. What we wanna do is I wanna load this thing with his many skills and drills from as many different sports and strength and conditionings you can come up with, and I mean it could be B-skip drills from track, agility ladder work from football, it could be a one rep max bench press, it could be Fran, Helen and Diane from the CrossFit workouts, any of our Hero workouts, those are all CrossFitters that we lost.
It could be, fuck, I’ll put Pilates in, some yoga shit in there, I don’t care. I’m not gonna exclude anything, the more the better. Fill it. Now, line everyone up, turn the crank, pull something out and put it to the test, give it the Pepsi challenge. Here’s the contention, he or she that performs best at these randomly assigned, physical task is fittest, and it may very well be that the fittest man on Earth is about 75 percentile in terms of what you pick out, you understand? In fact, best at many things would tell me immediately that you’re not as fit as you could be. Want a for instance for that? I’ll give you one, you got a 4:10 mile, I’m gonna tell ya I know thousands of people a whole lot fitter than you are, because part of the adaptation to get you a 4:10 mile is it probably coincides with a max bench about half body weight in a vertical leap a 3-4 inches.
And I get a 4-minute mile, it’s especially true, and we get under that and it’s just it’s absolutely certain, absolutely certain. You got 900-pound back squat? Let me tell you, you walk funny, you can’t really run, you can jump up boxes too well and you’d be hard-pressed to run a mile without stopping four or five times. That’s just how that is. It’s not a character flaw, that’s part and parcel of the adaptation. Now if you tell me I’m living for a 900-pound back squat, great, I’m all for it. I can tell you put you in touch with Dave Tate, he’ll get you there. Mark Rippetoe, he’ll probably get you on your way.
You want a 4-minute mile, I’ve got people who can help you with that, move you in that direction. But you are not advancing your fitness in doing so. What you’re doing is advancing a very narrow bandwidth specialized capacity, that’s what you’re doing, no value judgment here. So, we have a statistical model where we’re looking at skills and drills, and what I’m talking about his balance and compromise, breadth and depth, capacity breadth and depth of training modality, OK, different skills and drills. The other one, the first one if you remember was this balance about adaptation, physiological adaptation. I got a third–there are three metabolic pathways, turns out there’s a fourth in there, someday probably a fifth, sixth and seventh, we fundamentally don’t care, but you put power on this axis and duration of effort here, time and the first one looks like that, second one looks like that, third looks like that. The real point here is that this is a high-power, about a hundred percent of max human output of your output, this one’s oh probably 75 percent, maybe 70, authorities differ.
This one could be about 40 percent this one craps out here at about 10 seconds, this one peaks at about 60 seconds, this one terminates at 120, and this first one here, this long one starts real low and doesn’t fade in any reasonable time for which I have patience or interest. Right? These are engines, engines that produce ATP. What is that? It’s the currency of all effort of all energy output, doesn’t really matter. High-powered, short duration. Moderate powered, moderate duration. Low-powered, long duration. Yes, they have names: phosphocreatine or phosphogen. Go ahead and forget it, you’ll be better off if you did. Lactated or glytorictic, and oxidative or aerobic–these two are are anaerobic and this is aerobic by definition. Good, forget it all. Guess what? Our thought is that you are as fit as you are balanced in capacity in all three of these engines. The human being is a vehicle with three engines on it let’s get ’em all workin’, does that make sense? How fuckin’ crazy is that, huh, simple.
And you tell me not as a fourth engine, well fuckin’ rev that one up too. How about a fifth, sixth or seventh? Am I like, no forget them. No, let’s get them too. Now turns out we were maximizing, very likely maximizing in a global sense, maybe historically, we we’re maximizing the output of a pathway that would no one knew existed. How? Through constantly varied, high intensity, functional movement. If you want to remember something, remember that, and Tony gave it to you in the prescription, constantly varied, high intensity, functional movement, of which the WOD on the website is nothing but an example, alright? So, breadth and depth balance in bioenergetics and the biochemistry, the engines that fuel all human activity. By the way, you’re all in one of the states right now and all three engines work all the time to some extent, kinda cool, they idle, others rev, they rev, others idle, two will rev, one will idle, doesn’t matter. But right now you’re using one of these dominantly, oxidative. The key is sustainability. Are you doing right now something you can only do for 10 seconds, I hope I’m not that fuckin’ boring, but you know you can probably not, I go a little longer than 10 seconds, Coach.
Could you do it longer than two minutes? I think I’ve already proven you can ’cause everyone’s still looking I don’t see anyone eyes closed. This one, ah, so right now you’re doing aerobics, isn’t that cool. You get really fit this way, right? Balance in physiological adaptation– coordination, accuracy, agility, balance stamina– you got it? Balance in the skills and drills from a sundry of sports, throw ’em in, turn the crank, pull it out, statistical kind of game. Balance in bioenergetics in the molecular mechanisms that create all activity– sleeping, eating, fighting, it’s all there– we don’t even need to know how many there are or where, we just want them all balanced, and then we move forward and we launched, the workout, the WOD, put up the website.
And use these three operational models and they’re operational and therefore kinda clumsy, but they had utility they kept us on track. Let me just give you some of that. In the hopper model turning the crank and pull something out, check this out. Everyone here probably knows what it is you don’t want to see come out of the hopper. Got a sense of that? There’s something you’re like, oh that would be fucked. And there’s probably something, too, that you’re like, man, this would be a great one.
But if you’re like everyone else, and you’re standin’ there and the crank’s turning, you’re saying some kind of silent prayer. Dear God, don’t let it be … and there’s something you just don’t want to be confronted with. Here’s what I have learned about fitness, about sport training, about preparing yourself for the unknown and the unknowable. There’s more traction, more advantage, more opportunity in pursuing that thing that you don’t want to see come out headlong to put more time into that thing you’re already good at.
That thing you don’t want to come out is a chink in your armor, and in addressing it will make a difference for you in ways you’ll never be able to predict prior to to the experiment. Never be able to predict, and we have countless examples of this from I amateur and professional sport. Aand really the heart of this is that we’ve learned some things about GPP that the world never knew before– general physical preparedness. Someone’s taking notes, so I’m gonna just run with that a little bit here and give you some fuel on this. There’s more opportunity to advance athletic performance in advancing GPP beyond whatever you think its current state is than there is more specific strength conditioning training, specific to the sport.
I don’t care who you are, you could be eight-figure ball sport megastar or a UFC champ or the guy next door, there is some significant, glaring deficiency in your GPP and is a correlate to that just give your clinical centers it will take me, at most, at most two hours to find it. Two hours, I guarantee I’m gonna have it nailed down, we will confront you, relative to other people at your performance level, this is something you suck at compared to them. I don’t care who you. Fixing that will give advantage where it doesn’t make sense, maybe mechanically or metabolically. Why do more pull-ups make for better skiers, I’m not quite sure. We’ve got some theories, but we demonstrated it’s a fact. Do we need to know the why of it, the actual mechanism? Not really. I’m in the business of just advancing performance. So, we got the three models, we’re doing constantly varied, high intensity, functional movement as a an attempt to stay true, these are more like lighthouse guideposts, you know, a litmus for us than anything else, and we’re plugging along and we’re doing WODs and we’ve collected data and we start analyzing this data and looking at it and looking at, and what does it really mean to do Fran? What does it really mean to do Helen? What does it mean to say that your time went from seven minutes to six minutes to five minutes to four minutes? And some interesting things kinda came out of this.
Now, work is force times distance divided by time. And apologies, just a little bit of algebra here, maybe I shouldn’t even said that word but don’t let it scare you. Force times distance divided by time, essentially, what is it weigh? Distance, how far did you displace it upward? Time, how long did it take? Now, the functional movements–this prescription here is constantly varied, high intensity, functional movements. The functional movements are defined as well as by any other definition, they have a unique capacity to move large loads, long distance and quickly. This turns out to be power. Now, in workout like Fran–does anyone know what that is? Show of hands if you do. Look, here’s a thruster, I front squat, drive 95 pounds overhead, that’s one rep. Do 21 of those, then 21 pull-ups and it’s basically 21 times chin over the bar, anyhow. The kip is the most efficient way to do that. Twenty-one pull-ups then go back. Fifteen of the thrusters, 15 up pull-ups, 9 of each, stop the clock.
And we get a time for it, OK? The work required for Zack to do Fran is constant. It doesn’t change, unless your height changes, the distance we travel, the load changes, your weight changes or the bar changes, but as long as you are you’re current–what are you, 5’8″, 5’9″? 5’10”, as long as you stay 5’10” and your weight doesn’t change and we stay at 95 pounds and we don’t change our standards for range of motion, and we do not, then every time you do that workout, the work is constant.
So, we do it some first time here and we get some time one for it. And if we do it on another date I’ve got the same work–don’t do scare you–and I get a separate time. Now if I go to divide these, if I want to compare these two here, check this out. You guys remember how to do this. We take the denominator here flip it, right? These are the same and they cancel.
Now suppose there were some error and there will be, we know about it those of you who have got a math/physics background, you a doc? PT? Just a smart kid. That’s good. As long as this work is constant, it is, any error incumbent inherent that lies within our methodology of measurement and how we’re doing is we’re … I’m measuring the weight with a scale, I’m measuring the distance you travel with a tape measure and I’m measuring the time with a watch. There’s really not a lot of error there. But there are some interesting things as we’re calculating the body’s displacement by you looking at the center of mass, blah, blah, blah. It is your error, it is constant error, the error that is here is it here when I do with the second time. But what happens when we go to look at the map? What happens is, though, the work and its error cancels and the ratio of the second time we did to the first time we did it describes my progress to the accuracy and precision of the fucking watch, which is really enormous, it’s the best of my tools.
It’s better than my scale, it’s better than my ability to use a yardstick. It’s time. It’s watch, it’s easy. So what are we looking at here, well we’re looking at it we’re looking at changes in power we’re gonna change is a power and we didn’t have to study this much longer to come to this understanding. That if I put power on this axis and duration of effort here, and say we take a handful of efforts that take approximately 10 seconds to do and measure their power output, and get an average. And I can do this at 30 seconds and I can give you examples, but it doesn’t really matter.
We can keep playing this game, getting these data points and then graph this thing. What I’ve done here technically, mathematically, with adequate scientific accuracy and precision is I have graphed an individual or I could do this with the company, a group, a battalion, a platoon or a country. I have measured work capacity across broad time and model domains. By the way, this power is work capacity. Here, we’ll draw it again pull it out of the rubble here.
Power equals force times distance divided by time. Work–that’s work per unit time, work capacity, power is work capacity. I have a measure here of your work capacity across broad time from short duration to long duration doing a bunch of different things at each duration at each time limit. I have measured your work capacity across broad time and modal domains. And what this means is that the area under the curve gives me scientific, accurate and precise measure, scientific measure, valid measure of an athlete’s fitness. And we’re the first people to have ever done that. Now, I’ve got exercise physiologists scratching their heads and and calling it dangerous and it is dangerous ’cause it’s fucking up their position in the market. And calling me an asshole, but you know, I don’t have anyone out of exercise physiology who’s refuting this and what’s interesting is when we show this to physicists, chemists, engineers, you know what they say? Why, of course, there’s no other way to assess the capacity of something be it rocket, motorcycle, truck, humvee, tank, I wanna know what does it weigh? How far did it move and how long did it take? It turns out that everything else is derived from that or entirely irrelevant, like is it blue or green? You know, we don’t care.
You with me? .Read More
All right, so if you’re still a beginner at the whole fitness thing, you’re not happy with the shape you’re in right now, maybe you’re on the thinner side and you want to put on some muscle, maybe you’re overweight and you want to lean down, or you’re somewhere in the middle and you want to do both, I know that if you’ve never really been in great shape before then it might seem like kind of a lofty goal right now, there’s a lot of things you’re trying to keep track of; figuring out your calories, your macronutrients, food choices, setting up a proper workout plan, getting to the gym consistently, putting in the actual effort during your training sessions, tracking your progress, your supplements, it definitely can feel a bit overwhelming at the start.
I’ve been there myself. You might be having a tough time, you might be questioning whether or not it’s even worth it. But one very important thing that you have to keep in mind is that learning the ropes in terms of building muscle and losing fat is just like any other skill. And once you’ve gone through that initial grind and you’ve gotten accustomed to things, you’ve learned about your body, you’ve built up the proper habits, you’ve achieved some decent muscle building and fat burning results, it might be easy to just focus on the immediate short-term game that you’re gonna see, but you also have to understand that by just putting in the work for that initial year or two you’re literally setting yourself up for an entire lifetime of benefits. And the specific time frame it’s gonna take for each person to get to that point where they really just get it in terms of training and nutrition, and they’ve built a decent physique, and everything is mostly on autopilot, that time frame is gonna differ a bit it depends on whether you’re being exposed to the right information and how closely you’re dedicating yourself to your plan, but I think in most average cases probably somewhere between a year or two if you’re getting the right informatio, that’s all it takes to really get a solid handle on things where training has just become a normal part of life, probably something you enjoy and look forward to, at least on certain days of the week, and where nutrition is mostly just automatic and is something that you don’t really have to think too much about.
I mean, if you go about things properly you should be able to gain roughly 50% of the total muscle mass you’re ever gonna build just in that first year alone. And then probably the second year will be another 25%, so within one to two years you can make a very solid transformation if you stay consistent, and be right up around 75% of your genetic limit. And then the next year or two would be used to fill in most of the remaining amount.
And not everyone is even trying to be as muscular as possible, so if you’re going for a leaner more aesthetic look, then by the two-year mark you might already be carrying an amount of muscle that you’re satisfied with. And if you compare that to the scope of your life as a whole, that’s really not a long time. That’s seven hundred and thirty days, and it’s a hundred and four weeks. And then the other very important thing to understand in this whole equation, is the fact that maintaining your physique after you’ve built it is a lot easier than the actual process of building it from the ground up. Not only because you’ll have all the right habits in place already so they’re easier to stick to but even just physiologically as well, it doesn’t require as heavy of a training stimulus to keep your existing muscle mass intact in comparison to initially building it.
So once you’ve achieved a physique that you’re happy with, at that point if you want you can be a quite a bit looser with your training and your physique probably won’t change that much. And then because of muscle memory if you do happen to go off the rails a bit down the line and fall off track a bit, which happens to most people here and there, you’re going to be able to rebuild any muscle that you might lose at a way faster pace than it took to originally build it. So, what I’m ultimately getting at here is that, if you’re in those beginner stages, if you’re thinking this is really hard, I’m overwhelmed, I don’t know if I can maintain this, understand that there’s a huge lifetime ROI involved with just buckling down and putting in the work for the first one to two years. Even though it might seem challenging right now, if you can just grind through and move forward regardless, stick to your training plan, stick to your nutrition plan, continue researching so that you can expand your knowledge further, that is going to massively benefit you literally for the rest of your life, because it really just gets easier and easier the longer you’ve been doing this.
And once you’ve gone through those first couple years, you’ll always be in shape and have a body that you’re happy with moving forward. You’ll be healthier. You’ll be more confident and you’ll have the knowledge to easily get back in shape if you do fall off track. One to two years is not a long time to ask for in the grand scheme. There are a lot harder things in life than going to the gym and eating well.
Those are things that will directly benefit you not just physically but mentally as well, so just go and do it, keep that bigger picture in mind and understand that the effort you’re putting in right now is going to have a reverberating effect ten, twenty, thirty, fifty years or more down the line. So, I hope this was helpful. Like I mentioned before, having access to the proper information is a critical aspect of helping you learn the ropes as efficiently as possible and maximizing your results in those first couple of years, so if you do want to grab a fully structured step-by-step plan that lays out everything you need to know in terms of training nutrition and supplementation using a no BS science-based approach, I definitely recommend checking out my Body Transformation Blueprint program by clicking up here or visiting www.BTBluePrint.com.
Definitely a resource that I wish I would have had when I first started. For those who are new to the channel, my brand new science-based pre-workout fish oil and multivitamin are also now available over at www.RealScienceAthletics.com, the link is in the description. And make sure to hit the like button, leave a comment, and subscribe below if you haven’t already, in order to stay up to date on future videos. Thanks for watching, guys. And I’ll see you in the next video. .Read More
Eleven rookie workout mistakes you should avoid Going to the gym is great. Workouts are good for both your body and your mind after a stressful day. But we often make mistakes during our workouts that stand in the way of being healthy Did you know that doing exercises in a wrong way is even worse than doing nothing at all? Why do you go to the gym regularly and don’t get the desired resuls? In this video, we collected the 11 most common workout mistakes that you should avoid. Remember the devil is in the details 11. long cardio workouts When it comes to cardio workouts, you need to learn to keep the balance. On the one hand, don’t exhaust yourself. Overdoing cardio can have a negative effect on your cardiovascular system We are pretty sure that the last thing you want from your workouts is heart problems.
On the other hand, not doing enough means exercising in vain. Of course, it’s different for everyone, but the average duration of a cardio training should be around 30 minutes We recommend you start small and gradually build your way up. This way you will know your limits and keep your heart safe 10. low calorie diet Generally, low calorie diets are healthy and can slow down the aging of the heart and prevent cardio diseases However, they contain very small amounts of fat that your body needs so much during an intensive workout To get the necessary fats, proteins and carbohydrates for your body, eat more salmon and avocado These products have enough fat but they are healthy and nondestructive 9.
Not sleeping enough Of course, not sleeping enough means lower physical performance and slower recovery And when you feel tired, there is no point going to the gym. In such a bad mood, you will be cheating yourself, doing the exercises just for show. like this video if we’re right 8. sports drinks with electrolytes Drinks with electrolytes can harm your body a lot because they contain a large amount of sugar This is exactly why they seem to make you feel energetic and refreshed Drink pure water instead. Many people think drinking water when exercising is wrong, but you are not one of them, right? Don’t torture yourself by not drinking any water. During a workout your body actively loses a lot of fluids So be kind. Don’t deprive yourself of life-sustaining water 7.
Eating more Yes, sometimes you may feel like a good workout is a great feat So you deserve a feast We’re not fans at this pun either. If you want to keep your weight in check or even decrease it, you have to eat right and stay away from empty calories What do you choose? super tasty hamburgers or a beautiful body? 6. working out on an empty stomach If you come to the gym hungry, there is a great chance you won’t be able to finish the workout because of tiredness and feeling unwell If you don’t want to lose consciousness, this is not a joke. It’s real In the gym, eat two hours before exercising. Two hours is enough for the body to digest the food to the point when you are already not feeling sleepy and not hungry yet 5. going to the sauna after a workout Like we said before, during an intensive workout you lose a lot of fluids because of that your body pressure rises So a hot bath or a sauna can be very dangerous for your heart and blood vessels So, if you want to wash off the sweat, take a warm shower instead.
It’s quicker and less harmful. 4. using a scale Do you feel discouraged every time you step on a scale? Well you shouldn’t. You can comfort yourself with this thought: Muscles weigh more than fat So maybe the fat you wanted to burn turned into muscles Seriously speaking, to get accurate measurements, you need to use special devices that can tell you how much fat there is on your body 3. not hiring a fitness trainer Some people, if not most, need a Shia LaBeouf in the gym, someone who can yell at them. Just do it. If you are one of such people, don’t be cheap and hire a trainer He or she won’t let you stop when you want to Trainers are usually great motivators besides their job is to develop a training program that fits your needs and your physical capacity A professional trainer can make sure you do all exercises correctly and don’t harm yourself accidentally 2.
Not cooling down Don’t forget to take a few minutes to stretch after a workout it will reduce the pain in the muscles and make your recovery much faster. Also when running, don’t stop immediately Slow down gradually and walk a little in the end. Don’t forget about this and leave some energy for it 1. daily workouts Regular workouts and eating healthy food are your way to a great body But regular doesn’t mean everyday. If you workout every day you will feel exhausted. and your muscles won’t have time to recover Ironically, daily workouts lead to the increase of cortisol in your body This hormone may cause your weight to increase so that all of your effort will be for nothing To avoid this, take breaks between training sessions, get enough sleep and eat well Do you know any other workout mistakes that we should avoid in the gym.
Share them in the comment section below Share this video with your friends to help them get their dream bodies and hit the like button below the video The more likes we get, the faster we make new videos for you .Read More
(female narrator) Congratulations, you have been tentatively selected as a candidate for the position of Customs and Border Protection Officer with the Department of Homeland Security, U.S. Customs and Border Protection, also known as CBP. Customs and Border Protection Officers, also known as CBP Officers, serve on the frontline at our nation’s air and sea ports of entry. A career as a CBP Officer offers excitement, variety, and the reward of public service. The job duties are physically demanding, therefore, the CBP Officer benefits from intense, rigorous training at the Office of Field Operations Academy, located at the Federal Law Enforcement Training Center in Glynco, Georgia. As one of the requirements in the hiring process, you must pass the Pre-employment Fitness Test-1 also known as PFT-1. The PFT-1 is designed to predict a candidate’s ability to successfully complete the physical fitness requirements of the Field Operations Academy.
This presentation will introduce you to the PFT-1 protocol so you can prepare and know exactly what to expect the day of your scheduled fitness test. To increase your chance of passing, carefully review and practice the tests as demonstrated in this presentation. Remember to consult with a medical provider before practicing the fitness test or starting any exercise program. Here are some things you should know about the fitness testing process. When you arrive at the testing location, a test administrator will greet you to ensure you have your government-issued identification and Candidate Health History Questionnaire. If you have a medical condition that might affect your ability to participate in or complete any of the fitness tests, you must get clearance in advance from your medical provider prior to the scheduling of your fitness test. Bring the completed and signed Candidate Health History Questionnaire and, if necessary, the Medical Provider Statement with any medical restrictions to your fitness test appointment. You will receive further instructions on these forms when you schedule your PFT-1 appointment.
After confirming that everything is in order, the test administrator will take your height and weight. Bring any braces or supports you routinely wear while working out as the fitness tests require heavy lifting and repetitive task activities. Immediately following the review of your paperwork and the taking of your height and weight, the PFT-1 will begin. Wear clothing appropriate for the fitness tests. Dress in the clothes you would wear inside to work out at a gym: a t-shirt or tank top, sweat pants or shorts, and athletic shoes with good support. The PFT-1 battery consists of five physical abilities tests administered and scored in two parts. Here is the PFT-1 order of tests: the Sit-up Test, the Push-up Test, the Side Step Test, and the Lift/Lower Test. Part 2 consists of a 5-minute Step Test. While each test will help you loosen up for the next one, you may also want to warm-up and stretch prior to beginning the first test and as well during the three minute intervals between each test if time permits.
To ensure consistency in how the PFT-1 is administered, the entire PFT-1 is played by an audio file that contains all instructions and time frames. The audio file has three minute intervals for practice and instructions in-between. Throughout the test, the audio file provides instructions and gives you start and stop commands in addition to the audio beeps to help indicate the beginning and ending of each test. (narration on audio file) Ready? Go. (female narrator) During the three-minute intervals the audio file will explain the next test and allow you to practice the movements as well. Once the audio file starts, the fitness test will not be stopped for any reason until it is completed, unless a injury occurs or you voluntarily stop. As mentioned earlier, there are two parts to the PFT-1. Part 1 uses a compensatory or cumulative scoring system to score the tests. The number of repetitions you complete during the sit-up test, push-up test, side step test, and how many seconds it takes for you to complete 8 lift/lower cycles is tallied and a total score for each test is assigned.
Each test score from Part 1 is added together for a final cumulative score. You must earn a score greater than zero on each test and a total score of at least 80 points in order to pass Part 1. Therefore it is to your advantage to perform as many repetitions as you can to earn the highest score possible for each test. The test administrator will administer the entire battery of tests even if you do not complete a test within the required time or perform the minimum amount of repetitions. For example, if you fail to perform the required amount of push-ups, you still must perform the next fitness test, the side-step test. Part 2 of the PFT-1 consists of the step test where you step on and off of a 12-inch bench to a cadence of 120 steps per minute for five minutes. You pass the PFT-1 when you have a passing cumulative score of at least 80 and successfully complete the step test. Remember a score of zero on any test in Part 1 will result in failing the PFT-1. The Sit-up Test is the first of four tests in the PFT-1. You are required to complete as many sit-ups as possible in 60 seconds with a minimum of 20 repetitions.
The sit-up test measures dynamic strength and endurance of the abdominal muscles. Start in the down position with your back on the mat, feet flat with your knees bent at a ninety-degree angle. This should give you about an 18 inch separation between your heels and buttocks. Place your hands behind your head without interlocking the fingers together with your thumbs by your ears. Let the weight of your head rest comfortably on your fingers to prevent strain on the neck. The test administrator will hold your feet down with his or her hands either on top of the feet or behind your heels for the entire test. If you like, the test administrator can kneel on top of your feet while holding behind your heels or ankles.
To get to the up position, your elbows must touch your knees or break the plane of your knees. Between each sit-up you must lower yourself until your shoulder blades touch the mat. This equals one proper form sit-up. When you hear the word “go”, on the audio file, the sit up test begins. The test administrator will count aloud the number of sit-ups you complete with proper form. (test administrator) Twelve, thirteen… (female narrator) They also inform you when a sit-up does not count. As mentioned, you must perform as many proper form sit-ups as possible in 60 seconds with a minimum of 20 repetitions. You may rest in the up position only, but the time will continue. Staying down for three seconds or more will result in a score of zero for the sit-up test.
A sit-up will not count: If the buttocks are raised off the mat. If the hands are used to pull yourself up from the down position to the up position. If half sit-ups are performed, when you fail to touch your knees with your elbows or break the plane of the knees with your elbows Or, if the shoulder blades do not touch the mat The sit-up test ends when 60 seconds expires, when you stay in the down position for three seconds or more, or when you cannot perform any more sit-ups. During a timed three-minute interval the push-up test is explained via the audio file. The Push-up Test is the second test in the PFT-1. It is a measure of upper body strength and muscular endurance. You must complete as many proper form push-ups as possible in 60 seconds with a minimum of 12 repetitions.
Start in the up position with elbows straight, hands spaced shoulder width apart with the thumbs aligned with the crease of your shoulders. Keep the body in a straight line with feet no more than 12 inches apart. You may rest in the up position only, but the time will continue. While you are in the start position, a 4 or 5 inch foam block will be placed directly below your sternum, which is also known as your breastbone, and held in position by the test administrator, who may be a male or female, throughout the entire test. The 5-inch foam block is used for candidates 5 feet 9 inches tall and above. When you hear the word “go”, bend your elbows and drop down, keeping your back straight until your sternum touches the foam block then push back up until your elbows are straight. This equals one proper form push-up.
The test administrator will count out loud the number of proper form push-ups completed correctly. (test administrator) Six, seven (female narrator) They also inform you when a push up does not count. A push-up will not count: If you have a sagging back, If your buttocks are raised in the air, If your feet are spread wider than 12 inches apart, Or, If you perform half push-ups, where you fail to touch the foam block with your sternum or do not come all the way up with your elbows straight. The push-up test ends when 60 seconds expires, when you cannot perform any more push-ups with proper form, or when one or both knees touch the ground. The Side Step Test explained via audio file during the timed three-minute interval. In the interval, you will have a brief period to practice the techniques of the side step test.
The side step test is the third test in the PFT-1. The side step test is a measure of coordination, explosive strength, and anaerobic power. You are required to perform a minimum of 8 line touches or crosses in one of the two 10-second trials. There is a 20 second pause to allow you to get back into position between the first and second trial. The highest number of outside line touches or crosses and center line crosses of the two trials is recorded and a final score for that trial is assigned. You will stand straddling the center line with your right foot on one side of the tape and the left foot on the other side of the tape.
The measured distance is six feet to either side tape from the center line tape. When you hear the word “go”, slide either right or left towards the outside taped line until the closest foot touches or crosses the outside line. Count 1. Now slide in the opposite direction, crossing the center line, count 2, towards the other outside line where the other closest foot touches or crosses the other outside line. Count 3. Continue to slide right and left, touching or crossing the outside lines and crossing the center line until 10 seconds expires performing as many repetitions as you can. Remember, you must complete as many outside touches or crosses and center line crosses as possible with a minimum of 8 repetitions in 10 seconds. Here are some things to keep in mind. While performing the side step test, you cannot cross your feet or turn your torso to the side. You may turn your head, but not your torso.
If you cross your legs, or turn your torso during the test, you will get a zero for the first trial. Regroup and wait for the second trial to begin in 20 seconds. If you fail to maintain the correct position during the second trial or you do not attain at least 8 line touches and crosses, you will get a zero, and you will fail the Side Step Test. The Lift/Lower Test is explained via the audio file during the three-minute interval. You are given time to practice the techniques of the lift/lower test.
The lift/lower test is the fourth test in the PFT-1. The lift/lower test is a measure of muscular strength and endurance. The lift/lower test requires that you complete 8 lift/lower cycles as quickly and safely as possible in 60 seconds. A lift/lower cycle is when you lift a crate of 50 pounds of loose weights from the floor to a 30 inch high table and back to the floor. First, you will practice lifting the crate of 50 loose pounds a few inches off the floor to get a feel of the crate and weight. At the start of the test, the audio file beeps and the test administrator begins the stopwatch at the same time.
(audio file) Go (female narrator) There are no verbal instructions of this test during the entire 60 seconds. Step up close to the crate. The table is on your right or left. You are not facing the table. Bend your knees, squat down, with your back straight, and grip the crate handles. Look up slightly. Proceed to stand while lifting the crate, turn towards the table with the crate. Place the crate on the table and release your grip briefly by opening your hands, then re-grip the handles of the crate again. Lift the crate from the table, turning and moving your feet back to the starting position, while still holding the crate, lower your body by bending your knees while keeping your back straight, squat down, and place the crate on the floor.
Here are some safety reminders: Look up and out slightly as you lift. Keep your back straight and aligned, from your neck to the base of your spine. Bend your knees as you lift and lower the crate. Turn your body by moving your feet. Do not twist your spine or knees when placing the crate on the floor or the table. Although using an incorrect lifting technique will not cause you to fail the test, to prevent injury, you should always lift in a safe manner by bending your legs when lifting. You should also move your feet when lifting the crate to and from the table, and make sure not to twist your spine. Keep your back straight with your chin slightly up while lifting.
The lift/lower test ends when you complete 8 cycles as quickly and safely as possible. You will hear the beep on the audio file along with the stop command at the end of sixty seconds. If you hear the word stop, the beep sound on the audio file and you have not completed 8 lift/lower cycles, you will receive a zero for this test. Part 2 of the PFT-1 is the 5-minute Step Test. This test is the fifth and final test in the PFT-1 and is scored as pass/fail. The step test is a measure of cardiovascular endurance. The step test is explained via the audio file during the three-minute interval. You will also have a brief period to practice the techniques of the step test. The video will take you through several practices to illustrate the movements and the pace of the step test. The step test is performed by stepping on and off a 12-inch high step to a cadence of 120 steps per minute for five minutes.
The step test is performed by stepping onto the step with either your right or left foot as the lead foot, followed by stepping up with the other foot; then stepping down with the lead foot, followed by stepping down with the other foot in a up-up-down-down sequence. The audio file is narrated along with the cadence sound throughout the entire five minutes. (narration on audio file) Up, up, down, down Up, up, down, down (female narrator) Changing the lead foot lessens local muscle fatigue, thus enhancing your likelihood of successfully completing the test.
It’s difficult for some people to perform a lead foot change and stay in cadence. If you experience problems with changing your lead foot, just keep stepping and change when or if you can. The important thing is to keep stepping in cadence and not to stop. Remember, you must step with the cadence sound, which is heard with the audio file throughout the step test. (narration on audio file) Up, up, down, down Up, up, down, down (female narrator) Reasons for failing the step test include: Not completing the entire five minutes; Not maintaining the stepping cadence in accordance with the audio file for three consecutive up, up, down, down sequences; Using your hands to push on your legs to assist in stepping; or, missing six up, up, down, down cadence sequences, during the 5-minute test.
To decrease the number of missed cadences, keep stepping while working to get back on pace. The 5-minute step test will stop when: five minutes is up, you stop yourself due to medical issues or other immediate hazards, the test administrator feels you are posing a health or safety risk to yourself, for example you could trip, experience dizziness, light-headedness, nausea, severe shortness of breath, or if you complain of chest pain, You use your hands to push on your legs to assist in stepping, You do not maintain the stepping cadence in accordance with the sound file for three consecutive up, up, down, down sequences; Or You miss six up, up, down, down cadence sequences during the 5-minute test. Upon the completion of the fitness tests, the Minneapolis Hiring Center will contact you with your results and advise you of the next steps. (Candidate #1) Make sure you practice at home, it really helps. (Candidate #2) It was really hard, but I believe I passed. (Candidate #3) My advice is to be prepared by practicing, watching the DVD provided on CBP.gov, and reading all the material available.