Apart from tactical practices, physical exercise still remains core when it comes to the armed forces. A fit armed personnel is expected to exhibit a certain level of fitness.
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A health expert in the British Army came up with 5 tips to help anyone become a fit armed personnel. Here are 5 tips consist of basic army training that can be done by both men and women alike and help you achieve the desired elite fitness level.
- Press Ups
Pres ups are a key component of physical fitness. It targets the upper body, arms, and the core. To become a fit armed personnel, you need to have great upper body strength.
This exercise also strengthens your biceps and enables you to have stable arms when firing a weapon. Core strength is also important because it enables you to maintain proper posture and balance especially when you are handling firearms.
So as to get the best results, you need to perform the press ups well, keeping the right posture. Start off by lying flat on your stomach. Next, lift your upper body using your arms and support yourself on your toes.
While doing this exercise, make sure your back is straight and not arched or hunched. Lower yourself with just your arms until your chest is about 3 inches off the ground making sure to keep your back straight. Hold this posture for about two seconds and lift yourself up again. To achieve the fitness of an armed person, do 3 sets of 50 three to five times a week.
- Reverse Lunges
To become a fit armed personnel you need to have stability and lower body strength. Reverse lunges are a great way to build leg muscles.
Unlike the normal forward lunges, reverse lunges offer more resistance and better results. To perform this exercise, start in a standing posture.
Have your feet slightly apart and your hands on your hips. With your shoulders straight and your head facing forward, lower your body by taking one leg backward and stopping at a kneeling position. Do not let your knee touch the floor.
Pause for a minute before slowly returning t the original position. Repeat this on the other leg making sure to keep your hands on your hips and your back straight. For great results, do two to three sets of 50 three to five times a week.
- Sit Ups
Sit-ups are a great exercise to improve your core strength. There are various variations of sit-ups such as regular sit-ups and reverse crunches.
For regular sit-ups, lie on the floor with your knees bent and have your legs slightly apart and your knees should be bent at a 90 degrees angle. The key to doing a proper military grade sit up is to ensure the heels of your feet are always in contact with the floor.
Your hands can be placed behind your head for balance. Raise your body to a vertical position. Use your core/abdominal muscles and make sure you keep your back straight. Stop when your back is aligned vertically at a 90 degrees angle with the ground.Follow @AboutLifting
The next part is to go back to the original position. As you do this, do not fall back instantly but move back slowly feeling the resistance on your abdomen. Ensure you do not arch your back and stop once your shoulder hit the floor. However, do not rest but do 50 sets continuously.
Planks are a great exercise that targets several areas of the body. They mostly aim to build strength with the emphasis on the core of your body. It builds core strength, strengthens the back and contributes to having a great posture.Follow @AboutLifting
What is great about this exercise is that it has several variations such as the side plank, leg lift plank, and push up a plank, forearm plank and plank jacks among others.
The forearm plank is considered the most standard plank. For this exercise, lie facing the floor with your feet straight. Support yourself on your elbows and your toes. Your elbows should each be directly below your shoulders.
Lie straight from your head to your toes making sure not to arch or hunch your back. Hold this posture for 60 seconds or more and rest. Do 3 sets of ten for maximum fitness.
Other variations of the plank such as the side plank refer to lying on one side with your body parallel to the floor. Support yourself with your elbow with your arm at a 90-degree angle with the floor. For raised keg planks, stay in this posture and slowly raise your leg. Apart from the core this also targets the sides, glutes and upper back.
- Cardiovascular exercises
This refers to exercises that speed up your heart rate. It includes exercises such as swimming, biking, hiking, jogging and others. Such exercises are important because they increase your stamina. Running is also very important – military personnel are expected to run several miles as fast as they can.
To become a fit armed personnel you need to have a high stamina to be able to withstand some activities. I recommend regular sets lasting about 30 min for three times a week.
In order to be in the best shape, it is important to do these exercises on a regular basis. Three to five times a week is recommended. Another tip is to do more than is normally required.
Going for that extra mile or doing that extra set will increase your level of fitness. As you do these exercises, aim to have perfect sets with no more than a minute of rest in between. Perfect posture is also a must.
On top of performing these exercises, you should also ensure you are healthy. Eat a balanced diet and drink plenty of water. Drinking about eight to ten glasses a day helps your body flush out toxins and keep you hydrated.
All around fitness from what you consume and training for strength, stamina and muscle training will help you become a fit armed personnel.