Marines Physical Fitness Test: How to Prepare

Article by Bryant Towell

Marines Physical Fitness Test: How to Prepare – Health

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The Marines Physical Fitness Test is the toughest among the branches in the United States military. You need to score well on the Marine physical fitness test whether you are a recruit or active duty. A great score on the PFT is essential for recruits to make it through Boot Camp, and it is even more important for officer candidates to be accepted into Officer Candidate School. For enlisted Marines, promotion also hinges on a first-class score. Here are some tips on how to prepare for the Marines physical fitness test.

Pull-Ups

Pull-ups are the most difficult exercise in the Marine physical fitness test, but they also present the greatest opportunity for score improvement. Each component of the PFT is worth 100 points, and a perfect score on pull-ups requires 20 repetitions. That means each pull-up is worth five points!

If you struggle with pull-ups and cannot do at least 10, you need to quickly build up your strength. This is best accomplished by doing pull-ups each and every day. Not every set needs to be an all-out effort, though. In fact, it is more productive to constantly practice good form by doing sets of 5 or 6. Do 10 or more of these “easy” sets per day, and you will quickly build up the strength to do 10 or more without letting go of the bar.

If you can already do 10 or more pull-ups, you should try increasing your overall strength by adding weight with a chain belt or weight vest. Using extra resistance can be much more effective than simply practicing with your body weight all the time. Once you take the weight off, your own body will feel lighter, and getting 20 reps will be far easier.

Sit-Ups

Most Marines joke that the sit-up portion of the physical fitness test is a “gift” from the Corps because it is so easy. In fact, many recruiting offices require their recruits to score perfect with 100 sit-ups before they will allow them to ship to Boot Camp.

Still, sit-ups require practice. You can quickly build up the endurance to perform 100 in the two minute time limit, but you can also easily lose it if you slack in your training. An easy way to get your sit-ups in is to do them every morning and night. If you can already do 100, then always do 100. If you can’t, perform as many repetitions as you can, rest a few seconds, and repeat until you get to 100.

Running

The Marine Physical Fitness Test has the longest run of any of the US military’s basic tests – 3 miles for time. A perfect score is a very fast 18:00, and the slowest time allowed is 28:00. Anything over 24:00 is considered very slow, however.

The run is also the hardest portion of the test, even for seasoned runners. The best way to practice is the simplest. You must run, run, and run some more. Don’t use treadmills or other machines at the gym, and run on the actual path you will test on if possible. Cross-training with wind sprints or hill-sprints can be helpful, but don’t neglect simple running on flat ground.

Weight Loss

The Marines physical fitness test is particularly difficult for heavier Marines, even those who are lean and muscular. If you are having trouble with your pull-ups and run time, you may need to lose weight through strict dieting and increased training volume.

About the Author

The Marines Physical Fitness Test is the toughest among the branches in the United States military. You need to score well on the Marine physical fitness test whether you are a recruit or active duty.

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Bryant Towell

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How to Prepare Your Kettlebell Workout Routine Schedule

Article by James Karim

How to Prepare Your Kettlebell Workout Routine Schedule – Sports

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Lots of people think that kettlebell training is way too hard to do. This is because most of the publicity goes to individuals who are capable of lifting hundreds of pounds (sometimes thousands) and whose muscles are huge-much larger than the well proportioned muscles you are probably hoping to develop. This type of thing is not what the sport is really about, which is building your health, increasing your energy and strengthening your stamina. It works out all of your muscles and helps you stay fit. When you pair it with a good lifestyle and a healthy diet, kettlebell training is quite a good sport! This article contains kettlebell workout tips that will help you approach the sport correctly.

Find someone who can help you. When you are first starting out you are more likely to make mistakes with your training routine. When you work with someone who is more experienced like a partner or a trainer you can learn the good habits first. Developing your own (good) training routine is a lot easier when you have someone with kettlebell experience on your side. You will be far more likely to have success and far less likely to hurt yourself by making silly mistakes. Eventually you will learn enough that you will be able to confidently develop your own kettlebell exercise regimen but if you are new to the sport, it is better to let someone teach you what you need to do. Your body will be very grateful that you did.

Kettlebell workout relies quite a bit upon proper protein intake. It is vitally important that you take in enough protein so that your muscles can build back up properly after each workout. Many Kettlebell Lifters add protein powders to their food to make sure that they get the protein that they need. You don’t have to do this when you are a beginning Kettlebell Lifter. Because you are just starting out, making sure that your diet is balanced and healthy should be good enough. If you become very involved in kettlebell training and start to take part in it more often or to intensify your workouts, you might want to think about upping your protein intake to compensate for the needs of your muscles. Ask your doctor which type of protein powder is best.

Some of the major kettlebell individual exercises include military presses, push ups, pull ups, dead lifts, curls, lunges, leg curls, squats, side laterals, barbell curls, hanging leg raises and all of the other types of exercise that most consider “normal” like running, biking and swimming. Make sure you have each of these exercises mastered and do not try to do them alone. You should always have a spotter when you are lifting, especially during the days when you are working on building up your strength for new weight limits. Trying to lift without having a spotter handy is dangerous because you will need someone to help you if the lift you do becomes too hard for you to do on your own. If you want to get into fantastic shape kettlebell training is a way to do that. For many beginning Kettlebell Lifters, increasing one’s health is the main goal. It is only later that they decide to focus more on their outward appearance and the actual building of their muscles. It is important that you take care to approach kettlebell training the right way. Remember: achieving good health is your main goal. Don’t take unnecessary risks. Don’t push yourself too hard or to fast. You will get to the place you want to go. Getting there involves hard work and lots of patience.

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Extra article:Kettlebell LiftingKettlebell Programmes

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James Karim

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How to Prepare Your Body Building Workout Routine Schedule

Article by David Kuehl

How to Prepare Your Body Building Workout Routine Schedule – Home

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For whatever reason, you find out and maybe the hard way that you must know a bit more about workout recovery drink. We were in your shoes once, and the simple fact is we had a very compelling reason to discover more about it.

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What comes to mind when you hear the words “body building?” Do you think about women and men with huge muscles parading about in tiny bathing suits and posing for pictures? Do you think of a man who can lift hundreds of pounds without help? Believe it or not, body building is a lot more than simply changing yourself into humongous muscle man. Body building is a fantastic way to tone and strengthen you muscles as you get into shape.

Body building is something pretty much everyone can do. Here are a few hints to help you get started.

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Yes, you will not only understand this better, but the knowledge you gain will have a positive impact. There are tremendous benefits to be had once you reach that particular place. It is natural for us humans to want to have some degree of command over the events and situations in our lives. Have someone teach you the correct way to breathe. Good breathing is key when you do a body building workout. You should not hold your breath. You want to take in enough oxygen to keep your muscles healthy and happy. When you breathe you want to breathe from your diaphragm and not from your lungs. Breathing with your lungs makes it harder to work the muscles in your chest because your chest will be expanded as you breathe. Breathing from the diaphragm, on the other hand, still gets you the oxygen you need but keeps your chest level so you can work those muscles. Take your time and learn all of the different exercises that body builders do. Trying them out does not mean that you have to include them in your workout routine forever. Doing this will help you learn which exercises to do when you want to work certain groups of muscles. If you want your body to undergo specific changes, learning which exercise does what will help you plan a proper work out to ensure that you see the results you want to see. After all, if you want to build your arms, you don’t want to focus on activities that build the muscles in your back! If you take some time to properly explore the different parts of the sport and to really learn what it is about you will be less likely to feel like you are wasting time (and you won’t be as likely to hurt yourself).

Always warm up completely before doing your workout. Stretch all of your muscles before you begin lifting or doing other types of exercise. Warming up your muscles will keep you from tearing them or accidentally injuring them later. It is much easier to exercise a muscle that has been stretched and warmed up than a muscle that has not. Cold muscles are resistant to exercise because they are stiff. Warmed up muscles are loose muscles which makes them better prepared to take the stress of exercise. Your warm up does not need to take long, but you need to make sure it is long and thorough enough to stretch out all of your muscles. Body building is a perfectly legitimate way to work your muscles, build your strength and increase your health. Many people assume that body building is more of a hobby. It is actually a wonderful method of building, toning and strengthening your muscles while improving on your overall levels of health. If you approach the sport correctly body building is an excellent way to build strength throughout your whole body.

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It is not always the easiest task while researching about recover from workouts, and I do know your pain. So, just realize or take it from us when we tell you it is pretty typical. So merely work with it the best you can and take things as they come; you will be fine. If you really want to see things in a more accurate light, then you need to see http://weightloss-hq.biz/recovery-drinks-and-bars/p90x-recovery-drink.html. One other point about this is you really should maintain a good balance with weightloss-hq.biz/recovery-drinks-and-bars/p90x-recovery-drink.html is taken into consideration. What you want to strive for is gaining the clearest and broadest understanding possible.

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David Kuehl

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How to Prepare for the Army Physical Fitness Test

There are things in life that aren’t easy – and preparing for the Army Physical Fitness Test is one among them. There are very few soldiers who could claim to have maxed out the army physical fitness test. And the reasons why preparation for, and maxing out the army physical fitness test requires meticulous attention and studious efforts, have more to do with the way people tend to approach the test.

Sufficient and Regular Training: For one thing, preparation for the army physical fitness test has a lot to do with training specifically for the test. One should realise that exercising is not to be equated with physical fitness. Training for the test requires just that – training specifically for the tests and for the tasks that one would be expected of in the tests. Further, even if one trained for the tests, there is also the issue of training enough for the test that would take them to their desired destinations.

For instance, if one were to do the specific preparations required but if the preparations were done infrequently or irregularly, it would not translate into performance in the physical fitness test.

Right combination of Exercise, Diet and Rest: And it is not just about exercises, their duration and their frequency alone that matters when it comes to preparation for army physical fitness test. While physical training and exercises are no doubt essential, it is also important that sufficient focus is given on the aspects of diet and rest. Most physical fitness trainers feel that they have not much control over what their trainees eat when being away from the training programmes, which is a major factor that leads to failure in performance.

One should watch out on what one eats, and it has to include a lot of lean proteins, vegetables and a significant proportion of fresh fruits. It is important to realise that any extra weight would respond to the gravitational pull and would have a negative impact on performance. At the same time, continuous and strenuous exercises without adequate rests would also hinder the body’s ability from complete recovery. Proper exercises punctuated with the right rest schedules help the body recuperate and rejuvenate for optimum performance.

For best performance in Army Physical Fitness Tests, training has to be done thrice a week and the focus has to be on the right exercises that would enable you towards excelling at sit-ups, push-ups and the two mile run. Running has to be done for a distance longer than what is required for the tests, while running should be done after the strength training is done with. Concentrating on these steps would get the best out of performance during army physical fitness tests.

How to Prepare for the Army Physical Fitness Test

Article by Abigail Turpin

There are things in life that aren’t easy – and preparing for the Army Test is one among them. There are very few soldiers who could claim to have maxed out the army physical fitness test. And the reasons why preparation for, and maxing out the army physical fitness test requires meticulous attention and studious efforts, have more to do with the way people tend to approach the test.

Sufficient and Regular Training: For one thing, preparation for the army test has a lot to do with training specifically for the test. One should realise that exercising is not to be equated with physical fitness. Training for the test requires just that – training specifically for the tests and for the tasks that one would be expected of in the tests. Further, even if one trained for the tests, there is also the issue of training enough for the test that would take them to their desired destinations. For instance, if one were to do the specific preparations required but if the preparations were done infrequently or irregularly, it would not translate into performance in the physical fitness test.

Right combination of Exercise, Diet and Rest: And it is not just about exercises, their duration and their frequency alone that matters when it comes to preparation for army physical fitness test. While physical training and exercises are no doubt essential, it is also important that sufficient focus is given on the aspects of diet and rest. Most physical fitness trainers feel that they have not much control over what their trainees eat when being away from the training programmes, which is a major factor that leads to failure in performance.

One should watch out on what one eats, and it has to include a lot of lean proteins, vegetables and a significant proportion of fresh fruits. It is important to realise that any extra weight would respond to the gravitational pull and would have a negative impact on performance. At the same time, continuous and strenuous exercises without adequate rests would also hinder the body’s ability from complete recovery. Proper exercises punctuated with the right rest schedules help the body recuperate and rejuvenate for optimum performance.

For best performance in Army Physical Fitness Tests, training has to be done thrice a week and the focus has to be on the right exercises that would enable you towards excelling at sit-ups, push-ups and the two mile run. Running has to be done for a distance longer than what is required for the tests, while running should be done after the strength training is done with. Concentrating on these steps would get the best out of performance during army physical fitness tests.

How to Prepare for the Army Physical Fitness Test

There are things in life that aren’t easy – and preparing for the Army Physical Fitness Test is one among them. There are very few soldiers who could claim to have maxed out the army physical fitness test. And the reasons why preparation for, and maxing out the army physical fitness test requires meticulous attention and studious efforts, have more to do with the way people tend to approach the test.

Sufficient and Regular Training: For one thing, preparation for the army physical fitness test has a lot to do with training specifically for the test. One should realise that exercising is not to be equated with physical fitness. Training for the test requires just that – training specifically for the tests and for the tasks that one would be expected of in the tests. Further, even if one trained for the tests, there is also the issue of training enough for the test that would take them to their desired destinations.

For instance, if one were to do the specific preparations required but if the preparations were done infrequently or irregularly, it would not translate into performance in the physical fitness test.

Right combination of Exercise, Diet and Rest: And it is not just about exercises, their duration and their frequency alone that matters when it comes to preparation for army physical fitness test. While physical training and exercises are no doubt essential, it is also important that sufficient focus is given on the aspects of diet and rest. Most physical fitness trainers feel that they have not much control over what their trainees eat when being away from the training programmes, which is a major factor that leads to failure in performance.

One should watch out on what one eats, and it has to include a lot of lean proteins, vegetables and a significant proportion of fresh fruits. It is important to realise that any extra weight would respond to the gravitational pull and would have a negative impact on performance. At the same time, continuous and strenuous exercises without adequate rests would also hinder the body’s ability from complete recovery. Proper exercises punctuated with the right rest schedules help the body recuperate and rejuvenate for optimum performance.

For best performance in Army Physical Fitness Tests, training has to be done thrice a week and the focus has to be on the right exercises that would enable you towards excelling at sit-ups, push-ups and the two mile run. Running has to be done for a distance longer than what is required for the tests, while running should be done after the strength training is done with. Concentrating on these steps would get the best out of performance during army physical fitness tests.

The Army Physical Fitness Test (APFT) is being overhauled for the first time since 1980. Two new tests, the Physical Readiness Test and the Combat Readiness Test, will be incorporated. The new elements of the Army’s physical training incorporate advances in exercise science and will challenge the body in different ways. To learn more about fitness, check out bit.ly Video courtesy of National Guard Bureau Public Affairs, ng.mil.
Video Rating: 4 / 5

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