Intro
Boost your army physical fitness with these 7 effective exercises. Improve your APFT score and pass the test with flying colors. Incorporate strength training, cardio, and flexibility exercises like push-ups, sit-ups, and 2-mile runs to increase endurance and agility. Get ready to crush your fitness goals and serve with confidence.
Joining the army is a challenging and admirable decision. It requires a great deal of physical and mental strength, discipline, and perseverance. One of the most critical aspects of army life is physical fitness. Army physical fitness tests (APFT) are designed to assess a soldier's endurance, strength, and agility. If you're considering joining the army or want to improve your overall fitness, here are 7 effective exercises to help you prepare for the APFT.
Understanding the Army Physical Fitness Test (APFT)
Before we dive into the exercises, it's essential to understand what the APFT entails. The test consists of three main components:
- Push-ups: Measures upper body strength and endurance.
- Sit-ups: Assesses core strength and endurance.
- 2-mile run: Evaluates cardiovascular endurance.
The APFT is scored based on the soldier's performance in each event, with a maximum score of 300. The test is administered twice a year, and soldiers are expected to meet the minimum standards.
Exercise 1: Push-ups
Push-ups are a fundamental exercise for building upper body strength. To perform a proper push-up:
- Start in a plank position with your hands shoulder-width apart.
- Lower your body until your chest almost touches the ground.
- Push back up to the starting position.
Aim to do 3 sets of 10-15 reps.
Exercise 2: Incline Dumbbell Press
The incline dumbbell press targets the upper chest muscles, which are essential for push-ups.
- Sit on an incline bench with your back straight.
- Hold a dumbbell in each hand, with your palms facing forward.
- Press the dumbbells upwards, extending your arms fully.
- Lower the dumbbells back to the starting position.
Do 3 sets of 8-12 reps.
Exercise 3: Sit-ups
Sit-ups are another crucial exercise for the APFT. To perform a proper sit-up:
- Lie on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head for support.
- Lift your torso off the ground, keeping your lower back pressed into the floor.
- Lower your torso back to the starting position.
Aim to do 3 sets of 10-15 reps.
Exercise 4: Russian twists
Russian twists target the obliques, which are essential for core strength.
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly and lift your feet off the ground.
- Hold a weight or medicine ball in front of your chest.
- Twist your torso to left and right, touching the weight to the ground each time.
Do 3 sets of 10-15 reps.
Exercise 5: 2-mile run
The 2-mile run is the final component of the APFT. To improve your running endurance:
- Start with short distances and gradually increase your mileage.
- Incorporate interval training to boost your speed and endurance.
- Focus on proper running form and breathing techniques.
Aim to run at least 3 times a week, with one longer run on the weekends.
Exercise 6: Burpees
Burpees are a full-body exercise that targets strength, endurance, and agility.
- Start in a standing position.
- Drop down into a squat position and place your hands on the ground.
- From the squat position, kick your feet back into a plank position.
- Do a push-up.
- Quickly return your feet to the squat position.
- Stand up from the squat position.
Aim to do 3 sets of 10-15 reps.
Exercise 7: Mountain climbers
Mountain climbers are a plyometric exercise that targets agility and endurance.
- Start in a plank position.
- Bring one knee up towards your chest, then quickly switch to the other knee.
- Continue alternating legs as quickly as possible.
Aim to do 3 sets of 30-60 seconds.
Gallery of Army Physical Fitness Exercises
Army Physical Fitness Exercises Image Gallery
What is the Army Physical Fitness Test (APFT)?
+The APFT is a test designed to assess a soldier's physical fitness. It consists of three components: push-ups, sit-ups, and a 2-mile run.
How often should I train for the APFT?
+Aim to train at least 3-4 times a week, with one longer run on the weekends.
What are some common mistakes to avoid during the APFT?
+Common mistakes include poor form, inadequate warm-up, and not pacing yourself during the run.
How can I improve my push-up score?
+Incorporate exercises like incline dumbbell press, and focus on proper form and technique.
What is the minimum score required to pass the APFT?
+The minimum score required to pass the APFT is 180 points, with a minimum of 60 points in each event.
By incorporating these exercises into your training routine, you'll be well-prepared for the Army Physical Fitness Test. Remember to focus on proper form, technique, and pacing, and don't be afraid to ask for help or guidance. Good luck!