Melbourne Fun Run

Sussan Womens Fun Run 2012

Sussan Women’s Fun Run – Sun 2nd Dec, 2012
5km or 10km Walk/Run

Details for this year Sussan Women’s Fun Run have been announced for this years event. Help raise money for the Breast Cancer Network Australia!

Find out more about the event:

Fitness Advice

Beep Test Changes for Vic Police

Police Fitness Test Scores Lowered

The Victorian Police recruit application process has just been made a little easier with police lowering the physical standard of it’s toughest fitness test, the dreaded Beep Test.

The beep test, also known as the multi-stage fitness test, 20m shuttle run or bleep test has always been the hardest test that potential recruits struggle with when applying to join the Victorian Police. Over the years we have trained a huge number of clients who were wanting to join one of the Emergency Services (Police, Fire Brigade, ADF) and each and every client has had the same question.

How Do I Improve My Beep Test!

Since its introduction as a fitness requirement, successful recruits needed to achieve a 6.10 level to become a police officer, compared to level 9.6 to become an MFB firefighter or join the CFA. The fitness requirement has now been lowered to 5.10 and has already received criticism from exisiting officers and new recruits who have previously put in all the hard effort and training to reach the old 6.10 requirement.

Victorian Police Multi-Stage Fitness Test

New Pass Standard: Level 5.01 – 33 shuttles and is 660m and 4 minutes and 18 seconds of running.
Old Pass Standard: Level 6.10 – 51 shuttles and is 1020m and 6 minutes and 20 seconds of running.

MFB Fire Fighter Multi-Stage Fitness Test

Current Standard: Level 9.06 – 78 shuttles and is 1560m and 9 minutes and 02 seconds of running.

A police spokeswoman said the change has been made to align the fitness entrance requirement for police and PSOs with other police jurisdictions across Australia.

“The agreement was approved on 1 December, 2011 with the implementation of the Enterprise Bargaining Agreement which took affect at the start of July, 2012. Applications from those who did not meet the previous fitness standard between those dates are being reviewed,’’

So what is the Beep Test?

The beep test is used to estimate your maximum oxygen uptake better known as VO2Max. The test involves running continuously between two points that are 20 metres apart and you must time your running speed to match a pre-recorded audio tape, CD or laptop which plays beeps at set intervals. As the beep test proceeds, the interval between each successive beep reduces, forcing the runner to increase their speed between the shuttles, until it is impossible to keep in sync with the recording. The test finishes when participants either becomes too tired and stops running or they record two consecutive misses at reaching the lines in time for the beep.

Have the new standards been set too low? We would love to hear your thoughts below?

If you are looking to join any of the Emergency Services you should take your preparation seriously. Learn more about our Emergency Service Fitness Training

MaxNRG Personal Training is a mobile personal trainer company in Melbourne, VICTORIA. All our fitness trainers are highly qualified and are the types of trainers who are willing to go above and beyond to be excellent and truly help people reach their fitness and exercise goals. Our goal is provide the best personal training services available in Australia.

To learn more about how we can help you, simply fill out our easy online contact form or call us on 0403-741-278 and a member of our personal training team will discuss how we can provide the best possible support for you to succeed.

Enquire About Police Fitness Preparation

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Fitness Advice

What is a Calorie? (Part 1)

Welcome to Part 1 of our new healthy eating and training series where we will look at the basics of nutrition and helping you understand and create a weight loss program that will work for you.

The first part I’m going to touch on is Calories.  Now I’m not going to go over the whole counting Calories thing. This isn’t just about counting calories. This is about understanding what they are in the first place, and how ultimately the energy in a calorie will decide whether your are gaining fat or losing fat.

A Calorie Is A What?

How many calories do you burn?

A calorie is a unit of energy. More specifically it is the amount of energy/heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius. It is most often used to access the energy content of food, though it can measure other amounts of energy in chemistry. On a nutrition label, it will appear in the Energy column as “cals” or “Kcal.”

The basic way the total energy is calculated is based on the list below.

  • 1 gram of Carbohydrates = 4 Calories
  • 1 gram of Protein =4 Calories
  • 1 gram of Fat =9 calories
  • 1 gram of Alcohol =7 Calories
  • Using this formula, if all you have is the gram amounts for your food item, you can figure up the caloric amount on your own.

    For example 2 tbsp (30 grams) of Peanut Butter has:
    16 grams of Fat
    6 grams of Carbohydrates
    8 grams of Protein

    This translates to this using our formula

    16 Grams of Fat =16 x 9 =144
    6 Grams of Carb =6 x 4 =24
    8 Grams of Protein =8 x 4 =32

    Add those totals together and you get 144 + 24 + 32 =200 Calories for every 2 tbsp or (30 grams) of Peanut Butter.

    How Many Calories Do I Need?

    Here are three phrases you need to become familiar with:

    Caloric Deficit – Meaning that you are in a negative amount of energy needs for your body.
    Caloric Surplus – Meaning that you are in an excess amount of energy needs for your body.
    Maintenance – Meaning you are taking in just the needed energy for your body.

    Here is a basic example:

    Amy’s body in one day burns 2000 calories. If Amy is consuming 1600 calories a day, then Amy is in a caloric deficit because she is consuming LESS than what her body is expending in a day. (- 400 cal)

    The next day Amy’s body burns 2000 calories. If Amy is consuming 2400 calories then Amy is in a caloric surplus because she is consuming MORE than what her body is expending in a day. (+ 400 cal)

    The third day Amy’s body burns 2000 calories. If Amy is taking in 2000 calories then Amy is at maintenance because she is consuming the SAME amount that her body is expending in a day. (0 cal)

    This is the absolute very basics of weight loss.

    If you are in a caloric deficit you are going to lose weight, because you are expending more energy than you are taking in. Your body is going to turn to stores of fat (or muscle) to make up for that energy deficit. The reverse is true for a surplus. Take in more energy, and you are going to store more energy as fat for future uses. This is where fat comes from, EXCESS ENERGY.

    I hope you have enjoyed part 1 of ‘What is a Calorie’ and in part 2 we will discuss:

    How to calculate what your daily energy needs are, and how to use these numbers to achieve your fat loss goals.