So now you have successfully enrolled in the Canadian Army. You have also learned that you will use about 62% of your ten weeks in class. What about the rest of that time? Yes, you will be involved in military exercises, aimed at keeping you fit for the Canadian Army. This article will go through the basic preparation for military training
First, this does not mean you will not go through other exercises, tougher or not. You will undergo swimming exercises where you will jump into a pool wearing a life jacket and swim for 50 meters. You will also somersault into the water without a life jacket, tread water for two minutes, and then swim 20 meters. Another exercise is the confidence course where you will go through physical tasks like scaling two- and four-meter walls, climbing a four-meter net, and crossing a four-meter ditch while hanging from a set of monkey bars. You will also undergo field exercises that focus primarily on military skills like firing weapons, using a map and compass, as well as marches of various lengths, all while in full combat gear. The exercises mentioned below will require you to be at your optimum level, meaning you have to get ready to train now.
Determine your fitness levels to undergo these fitness exercises. This might mean talking to your doctor before starting the fitness routine or appraisal, especially if you have a heart condition, feel chest pains, lose your balance or consciousness, have a bone or joint problem, or take drugs for blood pressure or heart condition. Talk to your doctor about the kinds of activities you would want to do and keenly follow their advice. Your fitness program should start at a level that is right for you now. You can progress gradually as your strength and endurance improve. When starting a workout session, consider the frequency, intensity, time, type of activity, and goals. In other words, follow the FITT principle:
- Frequency: it is the balance between exercising often enough to challenge your body and resting enough to allow your body to recover from the workout.
- Intensity: it is measured using your heart rate during aerobic activity and workload during muscular strength training. Gradually increase the intensity of your workouts to increase your overall endurance.
- Time: this is the time of your workout, and it generally increases as you become more fit. However, if you exercise for more than 60 minutes you may risk overtraining and injury.
- Type: this refers to the kind of exercise you choose to achieve particular fitness goals; aerobic exercise for cardio fitness and resistance Basic training for muscular strength.
Before starting basic training, you should be able to run five kilometers, with 2.4km of these being at an appropriate time. You should also complete push-ups with a full range of motion and sit-ups, complete a hand-grip test, tread water for at least two minutes, and swim 20m without a life jacket. By the end of the basic training exercise, you should be able to complete a 13km march in full combat gear, complete push-ups and sit-up tests, run up to 6km, complete swimming tests and scale walls and cross ditches. As a rule of thumb, easing into your activities, gradually increase each element of FITT. Therefore, be sure to end each session with a cool-down.
- Example 1: begin with a 5- to 10-minute warm-up. Walking, biking or a slow jog will increase blood flow to the muscles and lightly increase your heart rate. Follow up with some light stretching of the muscles you will be using in your workout.
- Example 2: improve your overall fitness most effectively by doing a combination of 20 to 60 minutes of aerobic and strength exercises. The two sample fitness sessions below are based on Canadian Society for Exercise Physiology guidelines.
- Example 3: do a 5- to 10-minute cool-down, helping return your body to its normal, pre-exercise condition. Suddenly stopping an intense workout can make you dizzy, nauseated, or even faint. Walking, biking, or a slow jog will gradually bring down your heart rate and relieve muscle soreness
Aerobic fitness session
Frequency: Three to five times a week. Initially, exercising three times a week on non-consecutive days is best, gradually increasing your frequency to four to five times a week.
Intensity: 65% – 90% of your maximum heart rate. To determine the intensity of your aerobic exercise, first, calculate your maximum heart rate by subtracting your age from 220. Next, count the number of times your heart beats in 15 seconds and multiply by four to determine the average beats per minute. Divide the beats per minute by the maximum rate and multiply by 100. The resulting number is the percentage of intensity.
Time: 20 to 60 minutes. Your workout sessions should last about 20 minutes for the first few weeks. Gradually increase your time by two to three minutes each week. The frequency and duration should not be increased in the same week; increase them one at a time.
Type: any activity that raises your heart rate is good. However, work towards running – is a major part of basic training.
Muscular strength session
Frequency: Two to three times per week. Use all major muscle groups.
Intensity: the appropriate weight is what you can lift the required number of times and not more. The first set of exercises in a weight program is a warm-up set even though you have done a structured warm-up.
Time: 15 to 60 minutes. Your workout sessions should last about 15 minutes for the first few weeks. Gradually increase your time by two to three minutes each week. The frequency and duration should not be increased in the same week; increase them one at a time.
Type: resistance training can include both free weights and resistance machines
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