February 10, 2017, by Cindy Rollins – Hitting the gym regularly and shaping/toning out your body is a great way to stay fit and healthy, but getting a body fit and eligible for Army standards is a bit different and more intense. Determination, along with enough inspiration and motivation will keep you going with the extensive training. Here are some simple tips that will be handy for you to reach the required fitness:
Setting yourself up for success
The first step obviously is to know your goal clear and to set an effective plan to reach there. Be aware of the details regarding the fitness tests conducted in army selection (mostly it will be focused on a combination of strength, fitness and body flexibility). Your training intensity and routine must be carefully made based on your present body composition and fitness standard and of course, on the number of days left for the final test. It is recommended that you start preparing at least 3 months prior. Routines with alternating days of cardio and strength exercises work best to prepare for Army tests. Whatever it is, the most important thing is the consistency and a steady upward slope of your exercise regime along with a healthy diet to support your body throughout your preparation.
Learn to walk
Of course, running is what you will do almost daily as a part of your exercise regime, but walking is vital. But a typical army protocol is carrying loads on your backs and wandering on tough terrains. Your body must be capable of walking miles after miles no matter how the surroundings are. Those drills of walking in ambush require leaning forward and bending the knees to make larger steps need excessive walking-trainings to master.
Eat a healthy diet
Diet must not be overlooked while preparing for army selection, as done by many. Instead give it a center-stage importance in your training routine. You are basically changing your body composition from being a no-workout person to someone immensely fit, strong and flexible and hence, right kind of food is must for the body to support and sustain the change. Avoid all unhealthy foods containing fatty acids, sugars, deep-fried and beverages containing caffeine and alcohol. Bring in green, leafy edibles, whole grains and lentils and foods rich in protein and other meat and dairy products in your diet regime.
Learn to swim or get better
A very regular drill in the army is mobility in water. Start with learning extensively the techniques of swimming swiftly and try to get proficient in this skill. A helpful tip would be to practice swimming with clothes on, as is required in a real-time scenario, once you are an intermediate level swimmer.
Do compound movements
Army protocols involve fast movements with heavy loads mounted on your body, and hence you require immense core strength to be capable of doing such drills. Squats, presses and deadlift along with planks (both front and side) will help you in forming the base for such drills. These are regular exercises for power-lifters, and that is what you need to move explosively with extra weights on.
Exercise that will make your body fit
Well, there are many exercises to make your body strong and fit. It is better to consult your gym instructor or research online to make out routines what is best for you. Check out this vibration machine which will help you to enhance your workout daily. A good exercise routine will consist of cardiovascular workouts, push-ups/pull-ups, squats, curls, lunges, planks and dead-lifts. Outdoor activities like sprinting up and down the hill and climbing and jumping off obstacles with ropes, ladders, monkey bars will make you agile with your movements and body flexibility.