Ask Lucy: The Answers...
by Lucy Hawkins

Prior to attending national advanced leaders course in Ft. Lewis, I need to enable myself to do 42 solid perfect pushups. So far, I have struggled. What are some exercises that can help me improve my pushups quickly, as well as tone my upper body at the same time? Mr. Socko

Dear Mr. Socko:

The best exercise for improving your push-ups is...Push-Ups. The push-up tests your chest, shoulders, triceps and core muscle (abdominal and lower back) strength. I recommend you start with a cardiovascular workout on a cross trainer or elliptical trainer with handles bars. This will warm-up your upper torso. Stretch after the cardio workout and begin with 1 set of 25 GOOD push-ups. (Do them in front of a mirror or have some one observe you.)

Your starting position should be shoulders over arms (arms slightly past shoulder-width apart.) Your body should be straight and tight (gluts, abs, thighs) with your head up. Lower your body until your shoulders are parallel to your elbows, then lift your body back to the starting position. Do 25 repetitions within 40 seconds. Then do the upper back stretch by pushing your buttocks forward on the floor with your head between your arms (stretch for 15 seconds). Perform 10 more push-ups (stretch), and then 10 more push-ups. Perform the last five repetitions by laying flat on the floor with your hands in the regular push-up position. Lift your body to the up position; focus on lifting with the lower back coming up first. That will bring every thing else up while keeping your entire body straight and tight. Remember to breathe: inhale on the way down and exhale on the way up.

Strength training recommendations: Chest: Bench press; inclined press; dumbbell press (3 sets of 15 reps at 65% of your 1 max rep weight) Back: Lat I, II; one-arm row with dumbbells; low row cables (3 sets of 15 reps at 65%) Triceps: Triceps press with curl bar; triceps extension with cable; triceps kickbacks and dips (3 sets of 15 reps at 65%) Shoulders: Lateral fly with dumbbells out to the side at shoulder height; deltoid raise (one arm at a time with dumbbells to front); overhead press (1 set with both arms, 1 set with left and right arm only) Abdominals: Correctly performed regular sit-ups (1 set of 50); 1 set of 25 crunches; 1 set of 25 obliques (supine bikes changing from fast to slow speed with last 10 of 25 reps) Lower back: Low back machines or trunk extensions (1 set of 25) Note: If you have any shoulder or lower back injuries, lift lighter weights and do not perform overhead lifts

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Thanks for writing and good luck in achieving your goal.
 

Hi, Lucy! My name is Roger and I was in the Active Army from 1992 to 1994. I have been out of the military and out of shape for 8 years. I just started the paperwork to enlist in the reserves, but I have 80 pounds to lose before I can actually sign on the dotted line. I would like to be enlisted by the end of this year (2002). Could you tell me what fitness plan would benefit me the most to help me get the weight off in time for re-enlistment? I would really appreciate it! Thanks! Roger

Hi, Roger:

Congrats on your decision to enlist in the reserves! Losing eighty pounds by the end of this year may sound insurmountable, but it really isn't. Take the Swiss cheese approach and make losing two pounds per week your goal. Exercise and physical training will be half the battle. The other half is diet and nutrition. You can use the HOOAH 4 HEALTH "Winning the Weight Loss Race" formula for caloric intake guidance along with the body weight standard that you will be required to meet.

For the exercise portion of your program, a good place to start is with the HOOAH 4 HEALTH "APFT Training Schedule" for the first three months (April - June), making sure you exercise at least three times per week. If you exercise Monday, Wednesday and Friday, then on Tuesdays and Thursdays focus on performing static stretches for 30 minutes: 15-20 seconds per body part from top to bottom (i.e., head, shoulders, hips and back, knees and ankles). Rotate each body part 10 times clockwise and counter clockwise. Stretches should include calf, quad, hamstrings, hips and back; upper and lower back, shoulders and neck.

Month Four (July): Focus on twice a week (e.g., Tuesday and Thursday) 30-minute workouts for your upper and lower body. On alternating days, perform 1 set of 15 reps, at 65% of one maximum rep. (Compute the highest weight you can lift until you reach muscle failure and then multiple by .65; .75; .80.)

Month Five (August): Focus on multiple sets of upper and lower body workouts with 3 sets of 15 reps at 65%, 75%, and 80%.

Month Six (September): Focus on super sets (4 to 5) at 75% and 80%.

Month Seven (October): Focus on running 5 to 10 miles twice per week after push-ups and sit-ups. (Go for 100% in total reps for both events using the HOOAH 4 HEALTH APFT Calculator.)

Month Eight (November): Focus on eating healthier during the holidays. You should be able to run 10 to 15 miles in 1 hour and 30 minutes twice per week.

Note: If you have any set backs in training always start back at a lower level and pace.

Bottom Line: In order to drop the weight you must do aerobic activity in different planes. Running and walking is the vertical plane. Recumbent bike and rowing machines are the horizontal plane. Train within your target heart rate (see HOOAH 4 HEALTH "target heart rate") for 30 to 60 minutes. Eat balanced meals low in fats and high in carbohydrates and protein. (Note: eat less carbs for 3 dinner meals per week, making sure you eat those carbs during breakfast and lunch meals.) Drink plenty of water-at least 64 ounces per day.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Thanks for writing, and please keep us posted regarding your progress. I have a feeling you are going to be a terrific success story!