You’re two months out from the annual Army Physical Fitness (APFT) test. It’s time to kick your training into high gear.
As motivation to keep your training focused, write down your goals for each event and tape them to your desk, dashboard, or bathroom mirror.
If your APFT is sooner than 60 days, Guard Your Health has you covered with an exercise plan for 30 days to go.
The Basics: Arms, Chest, Core, Back, and Cardio
Building arm, chest, core, and back strength will help you tone up and build a base to complete high-quality push-ups and sit-ups during the APFT.
To build your cardio (cardiovascular) endurance, run 20 to 40 minutes three times a week.
Pick Your Fitness Level
When starting an exercise plan, it’s important to begin where you are. Pick the exercise plan that matches your fitness level right now – not where you want to be.
- Level 1 – “Willing to Sweat”
- Level 2 – “Occasional Athlete”
- Level 3 – “Gym Rat”
Get Started with Your Exercise Plan
To get training today, check out the exercise plan, “How to Crush the APFT: 60 Days to Go!” It includes cardio and strength training for each level of fitness.
Print the exercise plan and take it with you to the gym or hang it up at home!
Get Your Technique Right to Prevent Injury
Not sure how to do some of the weight training exercises in the exercise plan? Check out these videos for additional instruction.
Follow These Safety Tips to Stay Injury-free
Before working out, keep these safety tips in mind:
- Always warm up and cool down and stretch for five minutes before and after you run.
- To ensure that you recover quickly and can keep working out, never exercise to the point of exhaustion or pain.
- Soldiers over 50 and those with joint pain should make sure that they can complete the same workout for two weeks before increasing distance and weight resistance.
- Talk with a qualified medical professional if you have questions about your ability to exercise.
- If you have an injury or condition that will prevent you from completing the standard APFT, talk to your Medical Readiness NCO about a medical profile, modified training, and an alternate testing plan.
Once you complete this exercise plan, move onto “How to Crush the APFT: 30 Days to Go Exercise Plan.”
- Kick up your APFT score using the Guard Fit app.
- Not all health gains are made by sweating it out. Start eating healthy to improve your APFT performance. Learn how to eat smart at home and when dining out.
- Have fun in the kitchen by whipping up your own healthy dishes.