Fitness boot camps within the military or in everyday classes are still very effective to our current evolving generation!

The military-inspired workouts burn some serious calories in a short amount of time. “Built on three fundamentals of training—cardio, strength, and agility—boot-camp workouts require a little more than your body weight to get results. They’re more intense than any fitness class and more fun than traditional gym workouts.” Challenging your body is what the “boot camp” style workouts are intended for. Let’s kick our bodies into shape!(Smith 1)

Body Basics There is no need for fancy yoga and big machines when it comes to the fitness basics.  Your typical what some people may call them “old Fashioned” basics are exercises that use just your own body and muscle.

Examples can be:

Jumping Jacks

Pushups

Squats

These basic full body workouts turn your body into a resistance mechanism for your training. By full body workout, I mean using your muscles through your entire body. Using your own body’s weight to challenge yourself when it comes to raising the cardio training is key to burning calories and getting the results you want.

 

Tick Tock Set a time limit for each exercise so you are not wearing your body down and getting too tired too fast. A 20 to 60 second break in-between reps or activities are the perfect amount of time for ones heart rate to calm. Take small gaps in your workout to rest if need be but stay on top of your training until you’re completely finished for that day’s workout training session.

Outside Play Get rid of your large equipment or complicated moves!

Working out outside gives you the option to train anywhere. Such as: a park, a playground, even a parking lot. Taking your training outside is beneficial because , “ Researchers compared the mental benefits of an outdoor workout with an indoor one, 71 percent of the fresh-air exercisers felt less tense afterward, while 72 percent of the cooped-up crew felt even more stressed.” (Smith 1)

Buddy System For most, it is sometimes very challenging to find just the right amount of motivation to really get a good workout in. A major factor to keep you focused can be finding support or a workout partner. Make your workouts challenging but exciting as well. A boring workout isn’t going to motivate you to want to do it again the next day! But with this, choose your partner wisely. A lazy workout buddy isn’t going to help push you and give you the results you are looking for in the end. Pick a small group of friends who have similar fitness goals and pick a time and place to meet.

APFT FITNESS STYLE

“The Army’s Basic Training Physical Fitness Test is a three-event physical performance test used to assess endurance. It is used to measure your physical strengths, abilities, and cardio-respiratory fitness. You are required to pass the Basic Training APFT to graduate boot camp and continue on to Advance Infantry Training.

The three PFT events are two minutes of push-ups, two minutes of sit-ups, and a timed 2-mile run. Your results from each event are assigned a score. Your age, gender and the amount of repetitions or time elapsed for each event determines your score. Unlike other military endurance tests the APFT is normally performed in normal workout gear. To graduate boot camp you must score 150 points or higher with at least 50 points in each event.”(Smith 1)

Examples of the minimum requirements for the PFT:

Age Group	Gender	Push-Ups	Sit-Ups	2-Mile Run
17 – 21	Male	35	47	16:36
	Female	13	47	19:42
22 – 26	Male	31	43	17:30
	Female	11	43	20:36

If you want to maximize your score on the Army PFT you will need to commit to a regular workout routine. This workout can include:

– Pull-ups / Flexed Arm Hang – Pushups and Sit-ups – Running – Prepare for Ruck Marches

Ever wonder why military members are so strong and toned. This type of training is great on giving you results and helps to build your endurance/stamina. Military members especially are training the right way and they also train almost every day. To get results you must be consistent, there is no way around it. Exercising once to twice a day can be just the trick to teach your muscles to shape up! Get into Fitness Basics and discover what you have been doing wrong the whole time! (Smith 1)

Training for the Army PFT can be found in many Military.com links! Let’s start searching!

http://www.military.com/military-fitness/army-fitness-requirements/army-basic-training-pft

Alexandria Cummines

{Here is some background information on me.

1. Come from a military based family. The military has been apart of my whole childhood and growing up with a father and brother who were enlisted in the navy.

2. I was previuously enlisted into the Army myself.

3. I am a fitness health major at ODU with a Associates Degree in Therapy.

Smith, Stew. “Army Basic Training PFT.” Military.com. 2 Oct. 2014. Web. 2 Oct. 2014.