Stairmaster Stepmill Sm916 Exercise Machine Revolving Staircase with 8″ High Steps Most Closely Duplicates the Workout of Real Stairclimbing Motivating Programs Include a Nationally Recognized Fitness Test to Gauge Individual Progress and a Custom Firefighter Test

Stairmaster Stepmill Sm916 Exercise Machine Revolving Staircase with 8″ High Steps Most Closely Duplicates the Workout of Real Stairclimbing Motivating Programs Include a Nationally Recognized Fitness Test to Gauge Individual Progress and a Custom Firefighter Test

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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Improving Your Pull-Ups for the Marines Physical Fitness Test

Article by Jonathon Hyatt

Improving Your Pull-Ups for the Marines Physical Fitness Test – Health

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Pull-ups are the hardest part of the Marines physical fitness test. Most Marines can get ten or twelve, but hitting that elusive twenty takes carefully-planned training. Whether you’re trying to secure a spot at officer school – or you’re just getting into shape for your next test – follow these tips for your best performance yet.

Train Heavy

When people have a rep goal for a certain exercise, they usually spend way too much time training with light weights. This is true for pull-ups, as well as squats, push-ups, and other calisthenics. Your goal might be to do twenty chins with your bodyweight, but adding extra resistance is what will actually get you there.

If you don’t already have one, find a sturdy chain belt for adding weight. If you have a weighted vest with adjustable poundage, that’ll also work. Dedicate at least half of your training sessions to using heavy weights that only allow you to get six to eight pull-ups. If you get stronger, you’ll be able to do more reps with your bodyweight, as well.

Practice Daily

If you want to become proficient at any exercise, you need to practice it as often as possible. This doesn’t mean that every pull-up session needs to be a gut-busting, all-out effort – it simply means that you should do them every day. In fact, you may even want to set up a portable pull-up bar in your home. Do easy sets of five or ten every time you pass it, and you’ll soon find the movement to be far easier than before.

Hit the Gym

It’s important to do a variety of exercises to strengthen your upper back and biceps – the muscles that do most of the work in the pull-up. Barbell rows, dumbbell rows, and deadlifts are the best movements you can do, and you should focus on constantly lifting heavier weights. Some Marines are quick to write off curls as “non-functional,” but they can also help you squeeze out those last few inches to get your chin over the bar. Bicep work is especially important if you’re going to use an underhand grip in your PFT.

Energize

Make sure you fuel yourself with the right food every time you train or test. Poor nutrition will cause you to lose steam well before you hit twenty pull-ups, even if you’re strong enough to do it. Low-carb diets are great for losing weight, but you need starches and sugars for intense training. Energize with oats, potatoes, and yams for an even keel of energy. Gatorade and other glucose-based sports drinks are good, too – but stay away from table sugar and high fructose corn syrup.

Lose Some Weight

Heavy hitters can sometimes get good scores, but it’s the middleweights and little guys who usually excel at the Marines physical fitness test. To really get good at pull-ups, you’ll need to strike a balance between having enough muscle mass – and not weighing yourself down with extra flab. To get as lean and mean as possible, eat al of your carbs just before and after training. Load up on protein, eat moderate amounts of healthy fat, and stay away from fast food and other junk.

About the Author

Pull-ups are the hardest part of the Marines physical fitness test. Most Marines can get ten or twelve, but hitting that elusive twenty takes carefully-planned training.

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Jonathon Hyatt

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For TShirts strengthproject.spreadshirt.com www.strength-project.com http please visit our website and facebook for more training advice, tips, and discussions. This is the first weeks pull up videos for beginners. If you can already do pull ups, this weeks video is not for you. Make sure you subscribe and for a workout routine for beginners, please go to strength-project.com and in the tutorial section, go to calisthenics and you’ll find pull ups week 1 for beginners. Do these workouts and eventually you WILL get to the point where you can do a pull up.
Video Rating: 4 / 5

The Army Fitness Test

Article by Jackson Fyre

The Army Fitness Test – Health – Fitness

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Regardless of your age, all soldiers in the Active Army, Army Reserve, and the Army National Guard have to take the Army Physical Fitness Test, also known as the “APFT.” The Army Physical Fitness Test is a three-part event that will access your physical ability and test your endurance and cardio fitness. The APFT will put your major muscle groups and respiratory system through the ringer to see how you effectively move and maneuver. How you perform in the testing is linked to a soldier’s ability to perform tasks that have some fitness element to them. There are alternate APFT events for soldiers who have permanent profiles or for soldiers who have temporary profiles equaling greater than three-month duration.

Here are the three events that you will perform in the Army Physical Fitness Test. The events are listed in the required order.

-Push-ups-Sit-ups-2-mile run

You perform the events in the order listed above, and you will have to take at least 10 minutes to recover and no more than 20 minutes to recover before moving on to the next event.

Push-up event (2 minutes) – This event will test the endurance of your chest, shoulder, and triceps muscles. Depending on your age, there is a specific standard of push-ups you will need to perform in two minutes.

Sit-up event (2 minutes) – Sit-ups will test the endurance of your hip-flexors and abdominal muscles. Again, depending on your age, there is a standard amount of sit-ups you will need to do in that two-minute time frame.

2-mile event – This cardio event will challenge the endurance of your respiratory system and legs, and of course there is a time limit depending on your age.

There are many different exercises you can do to get yourself ready for these fitness tests. Make sure that you continue to do push-ups and sit-ups a few times a week, and always push yourself to the limit when do these workouts. Another great workout to do to get your upper body ready for the push-up test is chin-ups. Begin to do chin-ups and pull-ups, which will build your biceps and back. You can also do some free weight lifting to get your upper body ready for that push-up test.

To train for your sit-ups, you will definitely want to do as many sit-ups as possible, get used to the motion. Start involving extra weight when doing your sit-ups, and make sure that you are timing yourself too. Do not take this event lightly, because you might find it extremely difficult to reach your required amount if you do not prepare.

When preparing for your 2 mile run, make sure you time yourself so you know what pace you will need to run at during the actually testing. Besides running, you can also do interval training and stairs to get your lungs nice and strong. Swimming is another great way to build strength for your lungs, but make sure you get out and run as much as possible.

About the Author

Jackson has been involved with helping people get into shape for about 5 years. If there is a question you have Jackson can answer it. He can help you with fitness related questions like, “How to train for a marathon ?” or certified personal trainer questions.

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Jackson Fyre

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Watch as 11th Regiment, Bravo Troop completes the Army Physical Fitness Test during Operation Warrior Forge held on Joint Base Lewis-McChord, Washington.
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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.

Endurance Test

Endurance tests are a series of obstacle and distance courses designed to test the limitations of the human body in terms of its ability to perform extreme physical activities. It can include running, swimming, mountain biking, basic exercises such as pushups, crunches, bench press, indoor exercise biking, mountain climbing and many more combined together in a race type event. Some do it simply to test their physical abilities while others organize it as a game where competitors will fight for the prize, which is usually a trophy or a plaque and although very rarely, it can sometimes have prize money.

In an endurance test event a person will be required to perform physically draining activities – that is why it’s called an endurance test – and should he or she survives until the last test, then he/she will be declared the most fit person in that particular event or the whole world unless someone else will challenge him/her for that title.

For example the event will include:
Distance Running Test – this is where the player or competitor is asked to run for 10 – 30 miles, now keeping the time short in covering that distance is important because it will reflect how fast he could run for 30 miles (48.27 kilometers). Otherwise if another competitor will cover that distance in less than the time it took the first competitor, then clearly the other guy has a bigger advantage over the first.
Swimming Trial – in more than one occasion competitors were asked to swim from shore line to shore line before reaching the next event, and the distance covered is sometimes 20 – 25 miles (105,550.4 feet to 131,938 feet).
Distance Biking – in this trial the players will ride a mountain bike and sometimes race on a 15° – 30° uphill slope for another 10 – 20 miles (17,600 – 35,200 yards).
1,000 pushups, 1,000 abdominal crunches, 300 – 500 bench presses with an added weight of 200 pounds set of weights.
Sometimes a 100 mile marathon is also included in endurance trials, which will basically push anyone to their physical limits.

Usually the winner of this event will automatically set several world records including a new record for being the most physically fit man or woman alive.

Endurance trials are only allowed to go on for a maximum of 24 hours by medical professionals, because the body will literally give up if it is continually subjected to rigorous tests. No persons with poor health, disabilities or people who are basically unfit for such an event may be allowed to participate. Moreover, to qualify the athlete/player must show that he has had trained for more than 6 months in endurance trials otherwise he will be disqualified. This is a precaution for the game organizers and to protect the individual from certain danger. A person might have cardiac arrest, dehydration, heat stroke, severe muscle spasms and other medical emergencies while participating in such an event. Although rarely it could lead to death sometimes, this is why a strict screening process is required and only the best may participate.

There are online length conversion tools that you can use in case you got confused on the figures that we gave above.

Extreme Endurance is the greatest athletic discovery since tennis shoes. The product increases aerobic capacity by double digits and delays lactic acid by 15%. This is a revolutionary product.
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Tips On The Federal Bureau Of Investigations Physical Fitness Test

Advice On The FBI PFT Test

If you’ve dreamed of one day working for the federal government as an FBI special agent then you must know one thing – the selection process won’t be easy. The first hurdle in your quest to become a FBI special agent is the physical fitness test. That’s why I recommend that every recruit follow an FBI Workout Program prior to taking the fitness test.

The FBI physical fitness test, which I believe is one of the toughest in law enforcement will be a major stumbling block if you aren’t physically ready. My best guess is that 50% will fail the test on their first attempt. Honestly if you are overweight or out of shape, I wouldn’t bother applying. Why? you don’t want to send a bad message.

You see, first impression means everything in law enforcement so if you arrive to the test site grossly out of shape, you maybe forever tagged by the people administering the test (some of which are FBI agents).

I may be wrong on this, but I wouldn’t chance it by arriving at the FBI pft test in poor shape. The best way to quickly improve your cardiovascular conditioning, strength, and anaerobic power is by doing high intensity interval training. If you’ve ever played sports in your lifetime, you’ve done some form of interval training.

Why interval training?

Well the FBI agility test evaluates applicants on three major fitness categories. The first fitness test evaluates your aerobic power (1.5 mile run), and then your anaerobic power (300 meter sprint) and finally your overall strength (push-ups & sit-ups).

All three major fitness categories can be improved relatively quickly if you add interval training to your daily workout routine.

In Conclusion

Whether you’re preparing for your first FBI physical fitness test or you’re retaking it after failing it the first time through, you need to follow an FBI Workout Program to maximize your results. And the best way to get started is by download a FBI workout routine including a daily meal plan at www.PassThePoliceFitnessTest.com/FBI-Workout-Guide.

A Test You Can Not Learn For: Physical Fitness Test

Article by Jeremy S. Abrahamson

If an individual has decided to become more physically fit, there are certain steps that should be followed before embarking on this physical fitness journey. Those steps include consulting with a physician and then deciding what physical fitness regimen to undertake.

Consulting with a Physician

First of all the individual should consult with their doctor to make sure that the physical fitness exercise plan that they are considering matches their current physical fitness. This is especially true for older adults. The physician can make needed recommendations based on a physical fitness test.

There are many ways that doctors can perform physical fitness tests on their patients. Some of these methods include tests such as standing on one leg, bending the body forward and back, bending the legs, etc. In addition, to enhance the physical fitness test, doctors may order the individual to utilize equipment to determine their level of physical fitness.

Such equipment could include walking on a treadmill and utilizing a stair climb. Generally, when these tests are conducted the individual is wired to a monitoring system which returns their heart rate, provides respiratory data and indicators to determine the strength of the individual.

When the physical fitness test has been completed, then the physician can make recommendations regarding what exercise program to undertake. This recommendation will not only be based on the scoring achieved through the physical fitness test, but a clear idea of the level of the individual’s physical fitness.

Deciding on a Physical Fitness Plan

When an individual is ready and has made the commitment to start a physical fitness program they need to determine which activities they would like to engage in. For example if an individual wants to increase their stamina they may choose an activity such as swimming, power walking, etc. Or if an individual wants to build their body strength they may wish to engage in lifting weights.

Additionally, if the goal of the physical fitness exercise program that the individual is considering includes the loss of weight they may wish to choose a physical fitness plan that burns substantial amounts of calories. One such exercise is swimming.

Another important component in considering what physical fitness plan to embark on is an individual’s financial situation. For example, if choosing walking as the fitness plan to be committed to the only investment may be a good pair of walking shoes. However, if choosing weight lifting the individual may purchase free standing weights or invest in a weight lifting unit that has various stations incorporated in the unit.

More Physical Fitness Articles

Military Physical Fitness Test Standards

Article by Marcus Martinez

Military Physical Fitness Test standards provide valuable information and guidelines for all fitness enthusiasts. What better way to test yourself than by using tests that gauge the readiness of soldiers in the best military in the world? Military Physical Fitness Tests (PFTs) have been established for each branch of the military and can help you set challenging goals for yourself while also motivating you by tracking your progression.Here are a few of the toughest Physical Fitness Test standards in the military (these aren

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.

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