Kobiety Security Ltd.

Your endurance and stamina are components of how we train you and test your physical fitness.

We divide this into five components:

▪︎ cardiovascular endurance

▪︎ flexibility 

▪︎ body composition 

▪︎ muscular endurance

▪︎ muscular strength 

You must fulfill KS's high requirements in order to pass this section of  your Security Training 

Exercise can lower your risk of early death by up to 30%.

It is the miracle cure we've always had, but for too long we've neglected to take our recommended dose. Our health is now suffering as a consequence.

Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life.

People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, clinical depression, dementia and Alzheimer's disease.

Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.

It's medically proven that people who do regular physical activity have lower risk of:

• coronary heart disease and stroke
• type 2 diabetes
• bowel cancer
• breast cancer in women
• early death
• osteoarthritis
• hip fracture
• falls (among older adults)
• depression 
• dementia 

Adults should be active every day and aim to do atleast 150 minutes of physical activity over a week, through a variety of activities.

For most people, the easiest way to get moving is to make activity as part of their daily lives, like walking for health or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.

For any type of activity to benefit your health, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer. This level of effort is called moderate intensity activity. If you're working at a moderate intensity you should still be able to talk but you won't be able to sing the words to a song. 

An activity where you have to work even harder is called vigorous intensity activity. There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it's vigorous activity because you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

Day-to-day life: 

Strength training makes daily tasks easier, bringing your body into alignment and allowing your muscles to organise themselves into better shapes and postures with a reduced risk of injury.

Even simple things like standing up for long periods of time, or lying on the floor, can be improved with strength training because you are more focused on how your bones and muscles interact and where you may have imbalances.

Our outdoor fitness is a structured exercise program that takes advantage of the natural terrain to get you in shape.

Both indoor and outdoor training have numerous benefits and we include both for your sessions.

Strength training can seriously improve your performance in other sports. 

You can use resistance and force to build muscle in different ways; sprinters, for example, may want to isolate and train their calf muscles to give huge bursts of explosive energy, whereas long distance runners will want to improve the muscular endurance of their leg muscles which can also be achieved through strength training. 

Cyclists, swimmers, boxers, tennis players, rowers – everyone can massively increase their individual sport performance by focusing on concentrated muscle groups through strength training.

These drills strengthen the upper body and trunk, enabling to climb and tackle obstacles efficiently.

Both conditioning and technique determine success in climbing using your entire body.

• using your hands and feet as anchors and to initiate movements
• core muscles, such as the abdominal and back, stabilise the body
• push and pull upwards with your arms, using your legs for added support

Older adults should do some type of physical activity every day. It can help to improve your health and reduce the risk of heart disease and stroke.

Speak to your GP first if you have not exercised for some time, or if you have medical conditions or concerns before joining our programme. 

We will make sure that your activity and its intensity are appropriate for your fitness.

Adults aged 65 and over should:

• aim to be physically active every day, even if it's just light activity
• do activities that improve strength, balance and flexibility on at least 2 days a week
• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both
• reduce time spent sitting or lying down and break up long periods of not moving with some activity

We can incorporate swimming, tennis and cycling into your programme if these are prefered activities.

If you've fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet.

The ‘bleep test’ takes 3 minutes and 35 seconds and is made up of 35, 15 metre shuttles between two points.

Your running speed will start at 7.9kph and will increase to 9.9kph. The idea is to reach the other side before the next bleep. 

It can be challenging – after all, police officers need to be fit to do their job well. However, with the right preparation, you’ll be giving yourself the best chance to pass.

Join our 12 week programme and we will prepare you to pass and gain physical endurance and stamina. 

Are you wanting to become a soldier? Are you preparing to become a police officer? Do you not feel confident that you will pass your physical fitness test?

Meeting the Army/Police standards can be challenging and requires a lot of training; so we incorporate the exercises into your training routine which should be effective in passing your training.

It is a highly physical program that many people, not only aspiring soldiers and police officers appreciate and use to enhance their physical strength. Those wishing to be at their physical best can join.

Sign up for our 12 week programme and we will get you where you need to be physically.