New Physical Protocol has me stumped/not working.

[fitz19d]

So I'll preface this. My job has had me more sedentary than my prior, and in particular my existing work site has basically no were to even walk around. I have like 30 feet of sidewalk, then cubicles... Suffice to say my cardio isn't great I'll be the first to say. Though I'm not obese. 6'1 195 and was already slowly heading back towards 185 after the holidays.

However I've never had problems with work physicals before. I had just started to start running and stuff again before getting 2 week notice of upcoming physical. During the 2 weeks I focused mainly on pushup/situp since the treadmill was never an issue before, usually carrying on a conversation with the tester during it in the past. They are using a new provider now, and not sure what changed but the treadmill test I'm failing. Frustrating since I'm getting off not breathing heavy and ready to shoot qual right away if that was an option.

But my BPM is too high for whatever test this is. It's on some scale, I need a 9 and I'm getting an 8. Test is 3mins 3mph 2% grade then 3minutes at 7%. I need to keep it to around 140bpm or lower and I was sitting at 150 with the last 30 seconds spiking to 158. I feel like a decent bit is testing anxiety, the first attempt I was certainly nervous about pushups/situps etc.

So currently going to retest next friday. Going to be 2-3 a day 30+ minute walk/run sessions using my stairs and the school parking lot which has a loop with some hill to it. My treadmill is ghetto and no incline option but may use it if it's easier than sidewalks as I get shin splints fast. I'm not sure what else I should consider doing. It's frustrating knowing there's a couple 400+ lb guys that I guess have passed it and I see them sweat walking 50 feet, and it was alluded to me that they are popping beta blockers. Lucky them. I have valium/hydrocodone leftover from my surgery prescribed for back issues as needed, debating just popping a valium to kill any increase from anxiety and get the last 5% improvement in this 8 extra days of training time.

[ray1970]

Or, you could just try working on your cardio.

[Irving]

Do at least 30 seconds of sprinting at every exercise session. Hills would be good as well.

[zulu01]

Make sure you are sufficiently hydrated when you take the test. Dehydration can cause increased heart rate.

[brutal]

I'm on a beta blocker and had to have stress test a while back. Fuckers worked me over on the treadmill to even get my heart rate up enough where they needed it to take the pics.

So then why does my heart rate go nuts hiking up the mountain Elk hunting? I know, altitude...

But yea, if some lard ass like me or bigger that doesn't cardio (57YO 5'10, 225#) is passing, they're cheating.

[fitz19d]

I think that was covered at the end. I'm mixing in other workouts too just to keep heart rate up/out of breath.

Today so far I did more jog/light run mixed in with pushups/squats and fast walking as only break. I'll mix in that sprinting of Irvings makes sense kinda making it more of a HIIT thing.


@zulu. Today I was higher bp/bpm at rest than the other day, I had drank water in the morning, but i've noticed I'm usually been super dried out in the am. So will wake earlier so I can sip water longer.

[fitz19d]

I'm on a beta blocker and had to have stress test a while back. Fuckers worked me over on the treadmill to even get my heart rate up enough where they needed it to take the pics.

So then why does my heart rate go nuts hiking up the mountain Elk hunting? I know, altitude...

But yea, if some lard ass like me or bigger that doesn't cardio (57YO 5'10, 225#) is passing, they're cheating.

Ya, one guy in particular is younger than you, maybe same height, but his chair at work, I could fit 2 of myself side by side. Just massive...

[Graves]

Not to get OT, but...What line of work requires you to be around cubicles all day and stay in shape?

[fitz19d]

Not to get OT, but...What line of work requires you to be around cubicles all day and stay in shape?

Federal Contract Security. I guard a boring lobby, it's a corner office of a bigger building so I can't even do laps of the building. Instead I have like I said a little strip of sidewalk I walk in 15 seconds, once inside I basically have the public seating, my desk, and behind a wall all the cubicles for the fed employee's. If there was a quiet corner somewhere I'd go try to do some pushups here and there but no-go. Not even some stairs. Some posts like gates require actual work, a few posts actually have patrols over a decent area, but largely most sites are 100% sedentary.

I wouldnt say the physical even needs you to be in shape. All the tests are very easy, just out of the blue however they do this treadmill thing is having a lot of people fail and retest.

[crays]

Maybe they're looking to reduce headcount to replace with cheaper labor. Wouldn't surprise me.

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