If you are planning on enlisting into the military, or you would like to get ready to start basic training, here are five ways to shape up fast.
The amount of practice and workouts required in the army can be overwhelming if your body is not prepared. Also, the expectations for the physical fitness test are daunting.
Incorporating these methods in your life right now can make the journey easier. Even if you are worried about meeting weight requirements, toning your body and having a healthy mind can help in the long run as well.
It is important to keep sharp for when you are on duty and build up your stamina. Here are some tips for cultivating your physique quickly.Are you preparing to enter the U.S. Army? Here's how you can prepare yourself physically and mentally for the realities of basic training! Click To Tweet
Military Run Workouts
There are many benefits to running besides purely getting in shape. Studies have proven running strengthens your joints, relieves stress, builds solid muscles for weightlifting. Also, it is a lot cheaper than a gym membership.
Typically, one should aim to run four days a week. However, if you prefer running every day, it should amount to an overall sum of 4.5 hours per week.
A wide range of shoes is also available to cater to what you would like out of running.
Some examples of different running shoes are lightweight shoes, trail shoes, stability shoes, cushioned shoes, and more. Whichever one you choose, it will help you achieve your expectations quicker, having shoes meant for running.
Start a Military Diet
When you start to healthily monitor what goes into your body, you can guarantee your weight is on track for the military and feel better in general. It is crucial to make sure your body is getting enough nutrients and the correct level of vitamins based on your height, age, weight, and gender.
The rule of thumb for those who enlist in the military is eating high protein, low-fat foods like pasta, 1% milk, beans, eggs, and a multitude of vegetables.
Most 30-Day plans out there meant for military enlisters focus on an average intake of 2,000 calories per day, but of course, this can vary depending on height, weight, and gender.
By eliminating fried or high-fat foods, you can most likely expect an increase in speed and endurance levels when working out.
Military Stretching Drills
Stretching is not only good before running but also for making sure your body is lean and flexible for the military. Your body needs to be able to bend and stretch as much as possible to become limber as well as endure high-intensity training later on.
There are many how-to videos and resources for executing these stretches on sites such as YouTube or Daily Burn.
The best stretches for army-bound individuals are:
- Bend and reach
- High jumper
- Squat bender
There are also two types of stretching called Dynamic and Static stretching. These two methods are a constant movement of about 2 seconds of stretch time for warming up and a long hold of about 30 seconds to build muscle and flexibility.
These are usually done before any workout (swimming, running, etc.) Even though one should stretch before working out, these are also good to do when walking around the house or watching TV.
Stretches can be done standing or even in bed. It is one of the most versatile exercises.
Military Grade Body Workouts
Another alternative to a gym membership is this functional trainer for those who want convenient all-in-one equipment.
When working out for the military, aim for aerobic exercises like pushups and planks. Another good way to increase your stamina and leg muscles is to fill a bag up with heavy rocks and go hiking for a couple of miles twice a week.
Working out by swimming is also a crucial part of preparation before training as it tests endurance and is an essential skill.
Stick to An Early to Bed, Early to Rise Military Routine
A healthy mind is on the road to a healthy body. Ensuring your circadian rhythm is on track is highly beneficial when getting used to the work hours of the military.
Adjusting to a set schedule ahead of time will prepare your body for different levels of sleep when in training.
Even though there is a multitude of methods to help you balance sleeping and wake up times, here are a couple of helpful tips:
- Utilize health apps | Fitbit | Samsung Health | Apple Health
- Bullet journal with sleep tracker
- Logging your progress with a chalkboard
- Having herbal tea near bedtime
- Avoid eating after 5 PM
- Working out in the morning and afternoon | 20-30 minutes
- Putting away electronics 30 minutes before bed to reduce blue light
- Drink water right away when getting up in the morning
Utilizing these methods is an almost sure-fire way to prepare for the physically demanding military training process. Incorporating eating healthily, having a set routine, and building muscle is key to successfully transforming your body quickly and healthily.
Even though it is necessary to prepare your mind before going into the military, your body should be able to withstand the intense workout levels coming soon.
To compete with others, ensuring your endurance is top-notch will amplify your necessity as a recruit for the military. Not only would these methods help if you are entering training shortly, but these tips will also help for adjusting to tight schedules of fitness in the army.