Boot Camp Fitness Test – Military-Style For Civilians – How to Conduct

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Boot Camp Fitness Test - Military-Style For Civilians - How to Conduct
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Boot Camp Fitness — The U.S. Army is in the business of preparing our soldiers of military operations to include combat. Transitioning this approach into civilian life with the purpose of maintaining health works just as well. A simple military-style fitness test will assess your muscle endurance, cardio and strength. All it takes are three very basic activities, push-ups, crunches or sit-ups and a one-mile run/walk. Use the results as a benchmark.

You need the benchmark in order to establish reasonable, attainable goals to shoot for every four weeks of testing. For your kick-start program, test yourself every four weeks for four months. After that, you can test yourself every three months or twice a year. If you notice you are falling back to your old ways of insufficient exercise, the fitness test will let you know and become a wake-up call to get back on track.

Conduct the Fitness Test Events in This Order
1. Push-ups
2. Crunches or sit-ups
3. One mile run/walk

Push-Ups (Knee or Regular)

The push-up will test the endurance of your chest, shoulders and triceps. Rest is permitted in the up position of the push-up or by raising your rearward anatomy while in the upward push-up position. Only correct push-ups count. You have two minutes to perform as many as you can. You count the completed repetition in the up position.

Crunches or Sit-Ups

Choose regular crunches or sit-ups for this event. The sit-up measures the endurance of your abdominals and hip-flexor muscles. Perform as many as you can within two minutes. You will notice that time is really of the essence when performing this event. Keep the pace up as fast as you reasonably can.

Only correct repetitions count. Resting is permitted only in the “up” position for the sit-up. There is no resting position for crunches; continue performing them until the two minutes are up, or stop prior to the two minutes if too fatigued to continue.

One-Mile Run/Walk

The one-mile run/walk is designed to measure your aerobic fitness and leg endurance. If, however, you do not have a measured one-mile distance, pick an approximate distance with clear beginning and ending landmarks, and always use this course for your measurement of progress. Your objective is to complete this event as fast as you reasonably can.

Record Your Scores and Establish Your Four-Week Goals

You may need some help with establishing your goals. If you are out of shape and just starting out, you will find that, with consistency, you will make significant progress with all three events.

How to Establish Fitness Goals

Boot Camp Fitness Test
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Let us say you completed the one-mile run/walk in 11 minutes. I would expect that with your next test, you would complete the mile run within a range of 9 to 10 minutes, shaving off one to two minutes of your time. You will conduct a test every four weeks for at least four months.

As your fitness improves, the goals will probably not be as great a difference, such a shaving off one to two minutes of your time from the mile run.
U.S. Army Fitness Test Scores for 37 to 41 Year Olds (Example)

Male Female
Push-ups
Minimum 34 13
Maximum 73 40
Sit-ups
Minimum 38 38
Maximum 76 76
Two-mile Run
Minimum 18:16 22:42
Maximum 13:35 17:00

Your action plan: Take the challenge and measure your fitness level, military-style. Set your goals for the next test and prepare to exceed those scores. Do it for your health.

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The author of this article is Lt. Col. Bob Weinstein, USAR-Ret., boot camp fitness instructor and personal trainer.
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Making something good out of your current wardrobe using blazer badges isn’t difficult and it can actually be quite fun – but you must be aware of some things before you set out shopping for them. Blazer badges come in all shapes and sizes – as clich as it may sound, it’s actually literally true in this particular case, and if you don’t know what sizes would fit your clothes well, you may end with quite a few purchases that you don’t enjoy.

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On the list of hottest trends at this time is military style. This long running trend has changed fashion in several ways. Almost every article of clothing has been affected by this trend. You can see this military style in many shapes through the globe. One of one of the most well-known articles of clothing you’ll find will be the military style jacket.

Military style jackets are a hot style for fall. In fact, people will wear this style straight through the fall season and into Winter as well since they look so good. These jackets are found in lots of unique designs in lots of prices. What keeps these jackets very popular is a lot of hot designers putting great products out and also the fact that lots of celebrities choose to sport this style.

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Military fashion is strange in the way that it draws many consumers to want this style. It was originally developed so everyone wearing them inside the military would look alike, and no one stood out. However, when people wear these jackets now, they are intended to give a sense of uniqueness. It was intended for men in the beginning, but now it is being worn by women the world over.

Some words that describe this fashion are elegant, very stylish, robust, and unique. People love this style since a lot of the jackets are made from very tough. Since the fabric is rugged, you don’t have to worry about tearing it. This is the case for most of the fabrics though, especially the ones that are imitating the originals. This lets you wear it a lot more without worrying. It is worn by anyone, in any country, no matter if they’re young or old.

Cheap vinyl models are made for military style too and they can have some function in your wardrobe. This style is a bit more cheap looking though. For a true, replica or authentic look go for real leather.

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