Lifestyle Of Fitness

To get the most out of any fitness routine you need to use the correct technique for each individual exercise. In this section we set out detailed instructions on how to complete the different sections of your program, as well as warm-up and cool-down procedures, vital in protecting against injury and allowing the muscles time to repair.

When someone joins the Army, they undergo a Physical Fitness Assessment that tests muscular endurance and cardiovascular strength, through push-ups, sit-ups and a 20-metre shuttle run test.

Sit-ups

Sit-ups assist in improving abdominal strength and endurance, vital in supporting the body through a range of military tasks. The PFA requirement for Army is 45 sit-ups for both males and females.

1. To start, your legs must be bent at 90 degrees and your feet are either flat or with heels on the ground. Your feet can be held or anchored.

2. Keep your arms straight with the palms of your hands on top of your legs. Your chin should be as close to your chest bone as comfortable.

3. To sit-up, keep your hands in contact with your legs until your wrists come to the top of your knee caps. When your wrists reach the top, lower to the start position. This should take three seconds and is counted as one sit-up.

Warm-up

Before any physical training session commences you should always start with a warm-up. This gradually prepares the body for the activity to come, decreases the potential for injury and reduces delayed onset muscle soreness that can follow exercise.

To start with, do some gentle stretching. This could include shoulder rotations, upper body twists, calf stretches and ankle circles; follow with a low impact activity like running on the spot, light jogging or a brisk walk; finish with some general upper body movements which could be light cross-body punching. A warm-up of around ten minutes will prepare your body well for the workout to follow.

It's incredibly important that you keep up your fluids before, during and after exercise. Remaining hydrated will allow you to exercise longer and safer.

Cool-down

As with the warm-up, a cool-down period is a vital component of any exercise program. This involves a gradual decrease in the intensity of exercise and level of activity, until the heart rate is returned to a resting state. By cooling down you reduce the risk of blood pooling in working muscles and the likelihood of injuries.

All you need to do is slow down gradually at the end of your exercise session, so spend 3-5 minutes reducing your pace, allowing your breathing and heart rate to return to normal. If you're running for instance, slow down to a slow jog or walk for the last few minutes. If you’re cycling, switch to a low gear for the last part of your ride.

And finally, finish your exercise routine by stretching any of the major muscle groups you've just worked. Try to include your hamstrings, quadriceps, glutes, calves and hips and hold each stretch without movement for around 15-20 seconds.