Physical Fitness Test in the military?
Posted on Jun 25, 2010 with Comments 2
Im a 15 year old girl and I plan on going into the Army as soon as I graduate a 4 year college after high school. (im a freshman)
I have been EXTREMELY worried about the PFT (physical fitness tests) that the army gives you in order to get in. I am a really bad runner because my lungs cant keep up with me (I do NOT have athsma) and I dont this its because I’m not fit because I am not overweight at all. I’ve been running full speed on a treadmill for a mile a night and I’ve done a mile in 8 minuets every time with much difficulty. Then I thought, mabye its because I havent been getting enough rest. I have been very lazy and tired everyday. I have to wake up at 6 every morning, and Ive been going to bed around 11:30. What do you recomend I go to sleep at if I must wake at 6? Any tips on any of that?
As for the sit-up part of the PFT, I can do 53 in 2 minuets with moderate difficulty. Is that good or bad? And how many do you recomend I do a day?
Anyone have a sort of workout routine or something I can follow? Including rest times, what to eat, when to workout, run, etc.? If anyone makes one for me Ill be sure to follow it strictly and see if i get results.
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Filed Under: Running Fitness Q & A
Try using the “overhead lateral ladders” at the playgrounds. You have to make it both ways twice to pass. Also, the run, jump and dodge is a good one, too. Visit the nearest military base with a basic training program and they will show you the PT testing area. You will get a good idea from them. Also, visit your favorite recruiting office. They will give you the right exercises to succeed. Don’t worry. You’ll be fine.
Step 1, don’t worry about the test. You WILL be able to pass it when you get the chance to take it. You are doing the right thing now by starting to get in shape and working out.
Step 2, get off the treadmill, and get on the track. Running inside is good if the weather is nasty out, but being outside is best.
I’ve never been the best runner, either, but all that matters is that you pass the test. Here are some tips:
Your work out doesn’t need to be more than one hour long, including stretching before and after the work out. We used to spend 5 minutes stretching, 45 working out, and 10 minutes in cool down/stretch out.
Monday: Stretch out, do a set amount of push ups (this will increase as it gets easier) Start with 10. Roll over and do some 20 situps. Roll over and do 10 push ups. Roll over and do 20 leg lifts. Roll over and do 10 push ups. Roll over and do 20 crunches. Do this for 25-30 minutes. Now, go do some sprints. Run 10 yards, jog/walk for 20 yards. Repeat until time is up.
Tuesday: Stretch out and do a LIGHT set of pushups and situps. You should be sore from yesterday’s work out. You’re upper body strength training shouldn’t take more that 10-15 minutes. Now, go for a long, SLOW run. Get on the track and set a distance. Since you can run one mile, try to go for 2 or 3. (Distance will also increase as you go along) Don’t worry if you can’t run the entire distance, your endurance WILL improve. The main thing is that you push yourself and complete your goals.
Wednesday: Repeat Monday
Thursday: Repeat Tuesday
Friday: Repeat Monday
Saturday: Repeat Tuesday
Sunday: OFF!!!!
Once you find that the pushups, situps, or run aren’t pushing you anymore, increase the amount/time.
Good luck