Author Topic: Sit Ups in 60 Seconds - How to Increase Your Numbers  (Read 76662 times)

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Offline bms

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Sit Ups in 60 Seconds - How to Increase Your Numbers
« on: April 26, 2008, 13:54:34 »
 Good day!

 I noticed that my push up advice helped people. However, I also realize that there are people who have troubles with sit ups.

The Method

 Sit ups aren't really a high strength exercise. It's a core endurance exercise. And there is really an easy compound way to get those sit up numbers up.

 The first part of the compound method is to do sit ups. Kind of obvious, right? There are a few points that you should consider in your routine though:

 * Flex those abs. Constant contraction will help build up the endurance.
 * Do sit ups very slowly and with a full range of motion. Sit up as far as possible and never use your arms as a way to boost your way up.
 * Keep a straight back.

 It should also be noted that it's probably a good idea to set up a routine and stick with it. Such as doing 60 sit ups about 3 times a week. This can be broken up into sets(such as 6 sets of 10) if you cannot do 60 straight sit ups.

 The second part of the compund method is to flex your abs and hold them there when you are just sitting around and such. Doing this will help build up your endurance and allow you to get up the volume of sit ups you can do in 60 seconds.

The Routine

 60 sit ups 3 times a week. The goal is to be able to do 60 sit ups with the points in The Method followed(see above). If you can do this, you should be able to get about 55-63 sit ups in 60 seconds, and a routine is a good way to get there.

 To set up a good sit up routine is easy. First, you see how many sit ups you can do in 60 seconds(use the normal CF way). Take that number and divide it by 2 or 3 or 4(depending on how hard you want to push). Now, you take that number and find how many times it goes into 60(round up always), this number is sets and the other is reps. Now, you do the number of sets and reps you got out of this 3 times a week. At the beginning of each week, try again. If you do more sit ups in 60 seconds, raise the bar. If not, keep it where it's at.

 For example:

 On Monday, I did 30 sit ups in 60 seconds, and I want to push myself. So I divide 30 by 2, which is 15. 15 goes into 60 4 times. So, I will do 4 sets of 15 on Tuesday, Thurday, and Saturday. On the following Monday, I got 40 sit ups in 60 seconds, so I now have to do 3 sets of 20  on Tuesday, Thursday, and Saturday. And so on.

 If you combine routine and flexing your abs when you aren't doing anything else, it shouldn't take long to see some gains, and any gain is a good gain.

 Anyone have any other ideas and suggestions on increasing sit up numbers in 60 seconds? 
 
 

Offline Mr.Newf

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #1 on: April 26, 2008, 14:13:52 »
Another great post, BMS! Thanks.


Baker

Edit

Just thought that I would also say that you should not strain yourself when doing situps (like any other exercise, for that matter), and to stretch before doing a bunch of PT.

Plus, take breaks every week. i.e. you do pushups one day, situps another, so the different muscles you use have time to rest and grow.

You know, the basic stuff you all should already know ;)
« Last Edit: April 26, 2008, 14:22:15 by Baker »
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Offline DustintheWind

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #2 on: April 27, 2008, 11:53:57 »
During the physical examination they hold down your feet correct?

When i do this at home and pin my legs down or against something i feel like im pulling my weight up more with my leg strength then anything. It may just be how it feels but i dunno, is this normal to do or should i TRY not to use my legs bracings to help pull me up?
 :threat:

Offline bms

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #3 on: April 27, 2008, 12:11:58 »
 On both the Army Cadet Fitness Test and the Canadian Forces Express Test:

 * Lie flat on your back
 * The angle between your calves and your thighs must be 90 degrees
 * Legs and feet are together
 * Place your hands on the side of your head, so that your ears are covered
 * Sit up and touch your elbows to your knees

 Your feet are held to the ground.

 Any way for you to get up during your test is okay, as long as you don't swing your arms or lift your *** off the ground. However, it's more beneficial to try not to use anything but your abdominals while training.

Offline Celticgirl

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #4 on: April 27, 2008, 12:21:31 »
I find it's easier to do sit-ups (and I can thus do more of them and do them more quickly) when my trainer is holding my feet. When I am doing them without anyone holding my feet, they are harder to do and I struggle to do 30.

So I am wondering why someone holds your feet during the test(s)?
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Offline Mr.Newf

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #5 on: April 27, 2008, 12:38:29 »
During the physical examination they hold down your feet correct?

When i do this at home and pin my legs down or against something i feel like im pulling my weight up more with my leg strength then anything. It may just be how it feels but i dunno, is this normal to do or should i TRY not to use my legs bracings to help pull me up?
 :threat:
Put your feet under a couch, thats what I do. I don't feel it in my legs that way.

Baker
« Last Edit: April 27, 2008, 12:46:39 by Baker »
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Offline bms

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #6 on: April 27, 2008, 15:21:13 »
  Your feet are held because it is a much more accurate depiction of strictly your core strength and endurance.

  However, for training, the most difficult way is the best  :pushup:

Offline jacksparrow

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #7 on: July 14, 2008, 12:37:01 »
I find it's easier to do sit-ups (and I can thus do more of them and do them more quickly) when my trainer is holding my feet. When I am doing them without anyone holding my feet, they are harder to do and I struggle to do 30.

So I am wondering why someone holds your feet during the test(s)?

This is the question am hoping the experts on here can answer regarding the CF test. At home, when I put my feet under our platform bed, I can do a lot of situps, but when no one is holding my feet, I can't go as far as my elbows touching my knees.

So the question again, how is it done at St Jean?

Cheers

Offline Springroll

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #8 on: July 14, 2008, 15:21:21 »
This is the question am hoping the experts on here can answer regarding the CF test. At home, when I put my feet under our platform bed, I can do a lot of situps, but when no one is holding my feet, I can't go as far as my elbows touching my knees.

So the question again, how is it done at St Jean?

Cheers

bms already stated how they are done in St Jean:

 * Lie flat on your back
 * The angle between your calves and your thighs must be 90 degrees
 * Legs and feet are together
 * Place your hands on the side of your head, so that your ears are covered
 * Sit up and touch your elbows to your knees

Your feet are held to the ground.
"Take every day with a grain of salt. This works much better if the salt accompanies a Margarita"

Offline jacksparrow

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #9 on: July 14, 2008, 15:37:23 »
No need to spring out of control. It was the last bit of your post that I needed clearance on, as there are conflicting posts out there.


bms already stated how they are done in St Jean:

 * Lie flat on your back
 * The angle between your calves and your thighs must be 90 degrees
 * Legs and feet are together
 * Place your hands on the side of your head, so that your ears are covered
 * Sit up and touch your elbows to your knees

Your feet are held to the ground.

Offline Springroll

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #10 on: July 14, 2008, 17:49:19 »
No need to spring out of control. It was the last bit of your post that I needed clearance on, as there are conflicting posts out there.


Not sure what conflicting posts your talking about, but if you had taken the time to read the posts in this particular thread, you would have seen bms's post stating exactly what is expected for the CF Express test . His post was dated April 27, 2008....only the 4th posts from the top of the thread.

Time for you to settle down and take a deep breath in...I was far from "springing" out of control....hehehe
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Offline jacksparrow

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #11 on: July 14, 2008, 22:09:31 »
Not sure what conflicting posts your talking about, but if you had taken the time to read the posts in this particular thread, you would have seen bms's post stating exactly what is expected for the CF Express test . His post was dated April 27, 2008....only the 4th posts from the top of the thread.

Time for you to settle down and take a deep breath in...I was far from "springing" out of control....hehehe

Are you always like this, or you are just making an extra effort for me?  :o

Offline greyman_11

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #12 on: July 14, 2008, 23:59:22 »
Great post BMS.

I am doing the push ups one now, because well I just flat out suck at push ups. Maybe I'll give this one a whirl too.
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Offline Soldier1stTradesman2nd

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #13 on: August 24, 2008, 13:43:07 »
Maybe I am stating the obvious, but the CF/PSP sit-up is not solely working the abs (actually PSP has acknowledged this and recommend normal crunches when training) but is something that has to be done for the CF EXPRES test. When doing crunches (up to 30 degrees off the ground for shoulders), the abs are isolated in the exercise. When doing situps, past 30 degrees, the iliopsoas (hip flexors) kick in and help with the movement. These muscles are attached to the lower spine and the upper thigh bone and help in bringing the legs to the torso. Thus the difficulty in doing a proper situp when the feet are not held down by someone or by bar/couch etc.

Good resources to check out: Strength Training Anatomy and Legendary Abs II by Health for Life. (granted - we have to prepare for the EXPRES test as well, and have to train in a specific manner IOT succeed in the test, no matter how silly the test may be. SAID principle - specific adaptation to imposed demand.)

NOTE: I am not a medical practitioner or have a degree in kinesiology/phys ed. I simply like working out and I like to work out properly to make maximum gains while preventing injuries.
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Offline MikeMacLeod

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #14 on: August 24, 2008, 16:13:44 »
Nice, this is really good information.

If you don't mind me adding

* Breathe - Exhale as you situp, inhale as you go down.
* Don't rest when in the down position (Try to keep the rhythm)

These are my own opinions based on how I have been taught, I try to work my core 5 times a week.
on top of crunches and sit-ups to work my abs, I usually do

* L-Sits - the way I do them is from hanging on a pull-up bar and moving your legs up so your body is shaped like an L. (Can also do them on a dip machine)
* Knees to elbows(unsure of the real name) - Using a pull-up bar you bring your knees to touch your elbows, this is also a lower back workout and because you are hanging you work your forearms (grip).

These are basic for Lower and upper abs, which will help to improve your core strength. I also modify those to work on my obliques (Cross overs)

Offline apache2001

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #15 on: August 24, 2008, 20:11:53 »
In addition to the helpful tips above: Focus and do your sit-ups slowly.  :P  Do not cheat yourself just to get to the count you wanted. ;D
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Offline Soldier1stTradesman2nd

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #16 on: August 25, 2008, 19:41:19 »
Also, when doing hanging leg/knee raises, make sure you stop (if your abs allow) when you cannot round your lower back (or pelvis) forward with the up-swing of the legs/knees. The lower back starts taking an incredible strain as soon as it arches backwards when raising the legs. And not sure if it has been mentioned here (but I see alot of people breaking this rule), but do all core exercises last (abs first, then lower back). You do not want to have the key stabilizing muscles around the spine to be fatigued when doing say, military presses. Conveniently, the EXPRES test has the sit-ups last.
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Offline Spectrum

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #17 on: August 26, 2008, 23:36:39 »
Just exhale on the way up and give' er. For those of you who know the 5th point of flight procedure (legs held 6inches off ground) hold that for as long as you can it feels nice on the core...  :)

Offline sdpauoiuapdsf

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #18 on: December 11, 2008, 20:17:37 »
One way to increase the number of repetitions, or speed thereof, is to increase the overall peak capability of a muscle.

If you do one of your sets of situps during the week with a dumbell behind your head, start light, say with 5-10 lbs, just do as many as you can in one set and that is all, then it will build overall abdominal mass, which will make it so that percentage of overall muscle fibre recruitment per situp is reduced. One way to make an activity easier or to excel more at it is to keep the effort needed far from the peak capability of that particular movement by expanding your peak capability far beyond your present capability for one repetition.

In short, if you can do ten situps with a 65 lb dumbell behind your head, you will have an easier go of it doing 60 with the (relatively fluffy) weight of only your body.

Similarly, for aerobic conditioning, doing high-intensity work such as wind sprints to increase the peak capacity of your cardiorespiratory system will make it so that they effort spent to do lower-intensity longer-duration work will be decreased, leading to increased performance. 100m sprints at full speed are great for finding how good the cardiorespiratory system is on peak output.

When I was deadlifting 520 lbs for one rep, doing 20 reps with 225 was possible. Not fun or easy, but possible. Increase your peak capabilities, and you increase the facility with which you do your lower-intensity, longer-duration work.

If you want to become more proficient at climbing a rope, strap on some weight, and go as high as you can. After a few weeks, strap on some more weight, and so on. When it comes time to climb the rope unhindered, you will find that it is far easier.

Peak capacity is one of the most under-utilized and overlooked part of endurance training.

You do not replace your high-rep, lower-intensity work with this. You augment it.

Since this is resistance training designed to increase muscle mass/density a little bit, get some protein every 2-4 hours while you are awake, as your body cannot store protein, but needs it right when a muscle is being rebuilt. Not a LOT of protein, but a small dose on a more regular basis is more easily and efficiently utilized by your body than a five-pound steak in the morning, most of which will be converted to fat or glycogen, and the excess nitrogen urinated away.

Offline The Dunnminator

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #19 on: December 11, 2008, 20:50:21 »
One way to increase the number of repetitions, or speed thereof, is to increase the overall peak capability of a muscle.

If you do one of your sets of situps during the week with a dumbell behind your head, start light, say with 5-10 lbs, just do as many as you can in one set and that is all, then it will build overall abdominal mass, which will make it so that percentage of overall muscle fibre recruitment per situp is reduced. One way to make an activity easier or to excel more at it is to keep the effort needed far from the peak capability of that particular movement by expanding your peak capability far beyond your present capability for one repetition.

In short, if you can do ten situps with a 65 lb dumbell behind your head, you will have an easier go of it doing 60 with the (relatively fluffy) weight of only your body.

Similarly, for aerobic conditioning, doing high-intensity work such as wind sprints to increase the peak capacity of your cardiorespiratory system will make it so that they effort spent to do lower-intensity longer-duration work will be decreased, leading to increased performance. 100m sprints at full speed are great for finding how good the cardiorespiratory system is on peak output.

When I was deadlifting 520 lbs for one rep, doing 20 reps with 225 was possible. Not fun or easy, but possible. Increase your peak capabilities, and you increase the facility with which you do your lower-intensity, longer-duration work.

If you want to become more proficient at climbing a rope, strap on some weight, and go as high as you can. After a few weeks, strap on some more weight, and so on. When it comes time to climb the rope unhindered, you will find that it is far easier.

Peak capacity is one of the most under-utilized and overlooked part of endurance training.

You do not replace your high-rep, lower-intensity work with this. You augment it.

Since this is resistance training designed to increase muscle mass/density a little bit, get some protein every 2-4 hours while you are awake, as your body cannot store protein, but needs it right when a muscle is being rebuilt. Not a LOT of protein, but a small dose on a more regular basis is more easily and efficiently utilized by your body than a five-pound steak in the morning, most of which will be converted to fat or glycogen, and the excess nitrogen urinated away.

I would't recommend doing situps with a dumbell beacuse of the risk of injury, I would recommend more doing them in mass using different positions but always with proper technique.

Offline sdpauoiuapdsf

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #20 on: December 11, 2008, 20:58:59 »
Risk of injury? I've been doing them that way for 21 years.

I would heartily recommend them due to a lack of risk of injury.  ;D

Offline DustintheWind

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #21 on: December 11, 2008, 22:43:44 »
Risk of injury? I've been doing them that way for 21 years.

I would heartily recommend them due to a lack of risk of injury.  ;D

It has been said to be risky, you may not feel it now but maybe in your later years :P
It DOES help, no doubt about it.. but do not load yourself..

Offline The Dunnminator

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #22 on: December 12, 2008, 03:42:09 »
Risk of injury? I've been doing them that way for 21 years.

I would heartily recommend them due to a lack of risk of injury.  ;D

I said risk, not guarantee of injury. This isn't just my opinion though, I already asked my professors at the university (I study in Kinesiology) about situps and the advice they gave me was basically not to do any situps but to do different types of crunches (ex crunches on the ground, on a stability ball, doing them by touching the knee to the opposite elbow etc...). The reason for this is that while doing situps the movement is mostly accomplished by the muscles around the hips to femur articulation (mostly the iliopsoas) and during crunches it is mostly the abdominal muscles that do the work. However, it is easy to cheat while doing the crunches movement, for them to be effective, you have to do them with the proper technique.

Offline Highlander60

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #23 on: December 12, 2008, 06:50:05 »
I hate sit-ups, I often wonder why they are still part of the express test as they have potential to injure your back. I can still do over 40 during my express test but I never practice them throughout the year because of potential injury to my back. I do leg lifts and crunches to build core strength.

Offline sdpauoiuapdsf

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Re: Sit Ups in 60 Seconds - How to Increase Your Numbers
« Reply #24 on: December 12, 2008, 16:26:51 »
I said risk, not guarantee of injury. This isn't just my opinion though, I already asked my professors at the university (I study in Kinesiology) about situps and the advice they gave me was basically not to do any situps but to do different types of crunches (ex crunches on the ground, on a stability ball, doing them by touching the knee to the opposite elbow etc...). The reason for this is that while doing situps the movement is mostly accomplished by the muscles around the hips to femur articulation (mostly the iliopsoas) and during crunches it is mostly the abdominal muscles that do the work. However, it is easy to cheat while doing the crunches movement, for them to be effective, you have to do them with the proper technique.

Riiight. And how many of your professors have ever done one situp?

How many situps have you ever done? More than one?

The problem with your theorems and kinesiological research is this: The topic here is not crunches. It is how to be able to do more situps.

Not crunches. Situp. Situps are not crunches. This is not designed to give you sexy abs. This is designed to make you better at doing situps.

As it is the case that we are discussing situps, I want to remind you that though your professors, not one of whom has offered any proof whatsoever experimentally, that using a dumbell for situps is anything but beneficial, state that in theory it is a possibility that maybe someone could perhaps injure themself (I have no idea how) by doing a situp with a dumbell behind their neck, that I do them, have done them, never got within a Mac50 range of injuring myself therby.

Please, don't cling to theories when faced with real world realities. If you are under fire somewhere and your mates tell you to duck, will you instead stand tall, quoting your professors that said that enemies don't exist in that region?

In theory, they couldn't go to the moon, fly in a heavier-than-air craft, and I can't do deadlifts without a weight belt. For 25 years. All these theories are false.

If you were talking to the Wright brothers or someone who said that in theory, their plane should not have flown, who would you believe?

Consider your sources. Facts trump theories every single time. Your obvious great regard for your professors, who, from what you have said, offer no proof from their own personal experience that:
A) they have any knowledge of how to even DO a situp
B) they know how to increase situp capability
C) they have ever done ONE THING to increase any physical capability whatsoever
D) have ever even been in the same province as someone who was, at that time, to their knowledge, done a situp with a dumbell behind their head
should not prevent you from putting more stock in real-world experience.

Theories look great. Until reality makes them obviously ridiculous.
« Last Edit: December 12, 2008, 16:29:56 by sm1lodon »