January 18, 2017, By Jennifer O’Neal – APFT is also known as the Army Physical Fitness Test that is thoroughly designed and founded to test the fitness of every soldier in the United States. It is comprised with different types of fitness and skills examinations to measure the muscular strength, endurance, cardiovascular, and another physical trait that is needed in the army.Generally, the test is done by scoring each participant mainly on three events – push-ups, sit-ups, and a two-mile run. They are all scored based on categories such as gender, age, and a number of repetitions they have done for each event.
Basically, proper knowledge to the said fitness test is the first step of preparation. Consequently, have the proper workouts to maximize your full ability the coming fitness test. Here are some points how to fully prepare for the Army Physical Fitness Test:
Push-Ups And Pull-Ups
Push-Up and Pull-Up is the first category of event wherein you will be scored upon. It is a must to focus on your muscular strength and endurance in the areas of your shoulders and chest.
You may gain a high number of repetitions with your push-ups and pull-ups in your APFT once you have already strengthened your core. To do this, you must focus on exercises that will build your core up such as planking, upper back exercises, and most especially push-ups with variations of it.
Sit-Ups And Lunges
Generally, there are three areas of you that will surely get cramped or tired when you do lots of sit-ups and lunges. These are your abdominals, leg muscles, and your neck.
The recommended routines for you to fully maximize your body in doing sit-ups and lunges are hip flexor stretching, neck and head exercises, and of course sit-ups.
Three-Mile Run
The last category in APFT is the two-mile run. Now, to fully prepare yourself in that specific category, you must practice and exercise very well that will help you to go further than 2 miles.Your run preparation must focus mainly on your legs and hips.
You may opt to run outdoors but recommended areas are the ones with uphill and downhill parts. Another option for you is to run using exercise bikes for these are really helpful especially running indoors.
Crunches
In preparing yourself physically, you need to be really immersed in different activities that will strengthen your core because your core is very much important in doing and passing all of the said categories in APFT with flying colors. Crunches are a very good exercise and routine in strengthening your core.
Some Tips:
Take the Boot Camp Trainings
Aside from exercising on your own, take the boot camp training intended for you to prepare you for APFT. All of the given routines in the camp training are very much adequate for the specific fitness test that will surely help you.
Stretch Daily
One of the most important things to keep in mind in preparing yourself is to stretch every day because this will prevent you from getting injuries and muscle strains.
Drink More Water
Always remember that water is your best friend whatever and whichever physical training you are taking or doing. Water will always help you in ways you never imagine.
Take A 30 Day Fitness Challenge
Alongside the training and routines you are doing, and before the actual APFT, try to challenge yourself by setting goals and taking a month challenge of intense fitness to full guide you on your way to success in whatever physical fitness test you will be taking.
Keep A Check on your Meals
Physical Fitness does not only mean strength and muscular endurance – it is intended as well to include your eating habits and lifestyle. You must gravely plan your meals and intakes for these largely contribute to your overall fitness and physical attributes.
In summing it all up, doing these points and tips will lead you to a more organized, prepared, and confident self to face the APFT. These factors and key points require a lot of time, effort, and patience but in the end, it will all be surely worth it.