To qualify to join the army, it’s necessary to be in the best physical condition possible. Getting in shape takes a little bit of time for most of us, hence the need for patience. To start with, you need to be familiar with the basics of training. Hinging on your prevailing physical condition, it might take a few months or even up to a year to get you in top shape for service. Service hopefuls require a combination of strength and cardiovascular training and a healthy diet to get them to where they need to be to be accepted into the army.
The Army Physical Fitness Test
All your training efforts must be geared towards passing the army physical fitness test. The APFT tests your endurance, cardiovascular fitness and muscular strength conducted on three exercises;
- Push-ups with the upper arms parallel to the floor.
- Sit-ups completed with the upper-body rousing vertically with the neck over the spine.
- A two-mile spurt.
The APFT aggregate score is determined by your score in the above three mentioned exercises.
Preparing for the APFT test
With the right workouts, it’s possible to increase your chances of passing the APFT test. Men should perform 65-80 sit-ups and 60-75 push-up exercises each in two minutes and 14 to 14:30 minutes on the two-mile run. Ladies need to perform 65-80 sit-ups and 30-45 push-up exercises and clock fifteen and a half to eighteen minutes on the two-mile run.
Step 1: Nutrition
Eat healthily. A balanced diet remains a pre-exquisite for basic training. A healthy diet fuels the body – include plenty of carbohydrates and proteins. Also, eat five to six meals throughout each day. Meals should consist of lean meats, whole grains, vegetables, low-fat dairy, and fruits.
Step 2: Hydration
Take plenty of water to remain hydrated at all times. Eight glasses of water should suffice. Water replenishes the muscles after exercising.
Step 3: Cardio
Improve your endurance. Cardiovascular exercise aids in raising your stamina and endurance. Researchers suggest half an hour of cardiovascular exercises five days a weekly for weight maintenance. Engage in 60 to 90-minute exercises for weight loss for a few days a week, even though this varies from person to person. Cardiovascular exercises include cycling, brisk walking, sprinting (mixed with varying intensities during the workout), running, aerobics and swimming.
Step 4: Strength training
Strength training helps in building muscles and toning the body, thereby adequately prepares you for the gruesome demands of the army. Use free weights and weight machines to develop both your lower and upper body strength – including sit-ups, lunges, pushups, planks, squats, chin-ups and reverse crunches.
We recommend you partake in strength training three days a week on non-successive days to allow for muscle recovery. Consult a physician in preparation to embarking on an exercise regimen or joining any arm of the military to get a clearance. If you are cleared to attempt the regimen, then by all means, go for it.