- Fitness Components
- Exercise Principles
- FITT (Frequency, Intensity, Time, Type)
- Safety and Smart Training
- Nutrition and Diet
Have you ever observed that the person or team that tired early usually loses during a sporting event? The same is valid for soldiers. Your capacity to deal with battlefield difficulties is heavily influenced by your degree of physical fitness. Physical fitness affects how well you perform in battle and improves your entire quality of life, increases productivity, and causes beneficial physical and mental improvements. Both the Army and you gain from your physical condition. The Army requires physically fit Soldiers and being healthy increases your chances of living a happy, productive life.
Physical fitness refers to your capacity to do physical labor, training, and other activities as part of your regular job routine. Physical fitness is multifaceted, and depending on your objectives, specific components will be more critical than others.
Five essential components define your physical fitness:
- Cardiorespiratory (CR) endurance—the efficiency with which your body delivers oxygen and nutrients for muscular activity and transports waste from the cells;
- Muscular strength—the most significant amount of force your muscle or muscle group can exert in a single effort; and
- Muscular endurance—the ability of your muscle or muscle group to perform repeated movements for extended periods.
- Flexibility—the capacity to move your joints (elbow or knee, for example) or any set of joints through their full range of motion.
- Body composition—the proportion of body fat to total body mass.
Improving the first three of these components will enhance your body composition by lowering your body fat percentage. Excess body fat detracts from other fitness metrics, reduces physical and mental performance, detracts from attractiveness, and raises overall health risks. Body fat may be measured as a proportion of total weight. It would help if you concentrated on improving your motor fitness in addition to your physical health. Motor fitness—speed, agility, muscular strength, eye-hand coordination, and eye-foot synchronization—directly impacts a Soldier’s combat performance. Appropriate training will enhance these aspects to the best of each Soldier’s ability. The Army’s fitness programmed aims to enhance physical and motor fitness at individual and unit levels via solid, progressive, mission specific physical training.
You must practice fundamental exercise concepts to create an efficient fitness training programmed. Exercise concepts apply to everyone at all levels of physical training, from Olympic champions to weekend golfers. They are particularly relevant to military fitness training because having consistent fitness standards throughout the organization saves time, energy, and resources and prevents injuries. If you know the acronym P-R-O-V-RB-S, you may easily retain the fundamental principles of exercise:
P – Progression—To enhance your fitness level, you must progressively raise the intensity and length of your workouts. A 10% increase at defined periods is a reasonable benchmark for progress.
R – Re-Consistency—Plan exercises in each of the first four fitness components at least three times each week for successful training. Regularity is also essential when it comes to relaxing, sleeping, and eating a healthy diet.
O – Overload—To have a training effect, the burden of each exercise session must be more significant than the usual demands put on your body. You’ve probably heard the expression “no pain, no gain.” A fitness trainer, such as your ROTC teacher, can teach you how to distinguish between pain caused by an optimal amount of overload and pain caused by possible damage.
V – Variety—Change your activities to avoid boredom and boost your desire to develop.
R – Recovery—After a rigorous day of training for a particular fitness component, you should follow it up with a more accessible training or rest day for that component. This aids your body’s recovery. Altering the muscle groups, you exercise in every other day is another method to improve recovery, particularly when exercising for strength and muscular endurance.
B – Balance—To be successful, a fitness programmed should cover all fitness components since overemphasizing one may detract from the others.
S – Specificity—Training must be tailored to particular objectives. Soldiers, for example, become better runners if their training focuses on running exercises and tactics. Swimming is an excellent workout, but it will not enhance a two-mile run time as much as an organized running programmed would.
Frequency, Intensity, Time, and Type are all variables to consider (FITT)
To be successful in any fitness-training programmed, you must track your frequency, intensity, duration, and kind of exercise (FITT). You may readily recall these elements by using the abbreviation FITT. While FITT is just one way of establishing an excellent long-term physical fitness routine, fitness professionals believe these elements are required for an efficient, safe daily exercise programmed.
The amount of exercises you do each week is referred to as your frequency. Three to five aerobic exercises, two to three strength workouts, two to five calisthenics sessions, and three to six flexibility workouts per week is a good starting point.
The intensity of your workout refers to how hard you work out. Passion may be measured using RPE (Rating of Perceived Exertion), a psychological scale that measures how difficult the exercise seems to you.
Your heart rate is the most frequently utilized indication of your exercise intensity. Ideally, you should keep your heart rate in a product range. You may calculate your Target Heart Rate using your age (THR)
The duration you spend exercising, like the intensity, is determined by the kind of activity you do. Cardiorespiratory endurance improved with at least 20 to 30 minutes of continuous challenging exercise. Exercise time equals the number of repetitions for muscle endurance and strength. Eight to twelve repetitions with adequate resistance to induce muscle failure can increase muscular endurance and power in the typical individual. As you improve, performing two or three sets of each resistance exercise can help you build muscle. Depending on the goal of the session, use flexibility exercises or stretches for different lengths of time. Hold each stretch for 10 to 15 seconds while warming up before a run, for example. Stretch throughout your cool-down to increase flexibility, holding each period for 30 to 60 seconds; if you want to increase your flexibility, set aside at least one session each week to work on it.
The kind of workout you do is referred to as its name. Consider the concept of specificity while selecting the type. Some individuals place too much emphasis on cross-training, and you should avoid this trap. Do CR-type activities, for example, to increase your CR fitness (the main fitness component in the two-mile run). The fundamental premise is that you must practice the exercise, activity, or skill in question to improve performance. To be excellent at push-ups, for example, you must perform push-ups. No other workout improves push-up performance as well as this one.
Smart Training and Safety
Request a checkup from your doctor before beginning an activity regimen. Your doctor may advise you to avoid or engage in certain activities based on your current health and history.
You live in your flesh and understand how your body feels and functions optimally. As a result, you should take charge of your fitness training regimen. Knowing your limitations and talents is essential for establishing objectives for improving your physical fitness. Innovative training entails adhering to several well-known guidelines:
- Progression—As previously said, increasing intensity and duration by 10% at regular intervals is a good idea.
- Warm-up—To minimize your risks of injury, always take a few minutes to warm up your muscles. Warm-up activities should include running in place or moderate jogging, stretching, and calisthenics. It should last five to seven minutes and take place immediately before the CR (muscular endurance and strength) portion of the exercise.
- Stretching—Stretching is essential for increasing flexibility since it improves overall fitness and decreases the risk of muscular damage. After exercising, stroll and stretch until your heart rate hits 100 beats per minute and heavy perspiration ceases.
- Mechanics—When exercising, focus on your form. Maintain your energy, but don’t let your condition deteriorate. You will not progress if you do workouts or repetitions improperly; instead, you will increase your risks of injury.
- A Healthy Diet—You’ve probably heard the adage, “You are what you eat.” Food is a source of power and vitality for you. What you eat has a significant impact on your capacity to maintain and enhance your overall fitness.