The Ultimate RUN/ALTERNATE AEROBIC

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The UltimateRUN/ALTERNATE AEROBICAPFT Improvement Guide:How to Crush Your Run, Swim, Bike, or Walk Eventwww.GuardYourHealth.com

CONTENTSChapter 1 Set Your Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3Run and Alternate Aerobic Events Requirements . . . . . . . . . . . . . . . . . . . . . . . . 3Chapter 2 Cut Minutes Without Adding Miles to Your Run . . . . . . . . . . . . . . 4Mix Your Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4Focus on Your Running Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5Chapter 3 Optimize Your Swimming Skills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6Build Your Endurance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6Master Your Swimming Form . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7Chapter 4 Enhance Your Cycling Skills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Vary Your Intensity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8Strategies for Cycling Faster and Farther . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Chapter 5 Boost Your Walking Skills . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Increase Your Stamina . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10Before You Take Off Walking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11Tips for Test Day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12DISCLAIMER: Preparation for the Army Physical Fitness Test (APFT) can be strenuous. You should consult a trainedmedical professional before you begin any strenuous exercise program, before making any changes in your diet and/orphysical activity levels, and before adopting any of the information contained in this guide. This is especially true if youhave or suspect that you may have heart disease, high blood pressure, diabetes, or any other medical conditions. If youfeel faint or dizzy at any time while performing physical training, stop immediately and seek medical evaluation. The UnitedStates Government and any service member, civilian, or contractor employed by the United States Government disclaimsany liability, personal or professional, resulting from the misapplication of any training procedure, technique, or guidancedescribed in this guide. This guide is for informational purposes only, and does not constitute medical advice or guidance.It is also not meant to replace guidance provided by your physician or a trained medical professional or fitness instructor.WEBSITE DISCLAIMER: The appearance of web addresses to external sites does not constitute endorsement by the ArmyNational Guard of the linked website or the information, products, or services contained therein. For other than authorizedactivities, such as military exchanges and Morale, Welfare, and Recreation sites, the Army National Guard does not exerciseany editorial control over the information you may find at these locations. This guide provides such web addresses consistentwith the stated purpose of this Defense Department publication.

Chapter 1 Set Your GoalsRUN AND ALTERNATE AEROBICEVENTS REQUIREMENTSSoldiers with permanent medical profiles or long-term temporaryprofiles who cannot perform the 2-mile run may take one of thealternate aerobic events as determined by their commander andmedical professional.The following chart shows the minimum requirements to pass the APFT for the runevent and three alternate aerobic events—swimming, cycling, and walking—basedon age and gender. There are no points received when the running portion of theAPFT is replaced with an alternate event. Soldiers will receive a GO (pass) or NOGO (fail) mark on DA Form 705.Want to max your score? Learn more about APFT minimum and maximum scores dSwimTime6.2mileCycleTime2.5mileWalkTime3 7-6162 38:0038:3039:0039:3040:00 40:3041:0041:30Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide .

Chapter 2 Cut Minutes Without Adding Miles to Your RunMIX YOUR WORKOUTSMixing your workouts will increase your muscle strength, lung capacity, and musclemass. Changing up your runs each week will build your speed and endurance muchmore efficiently than running at the same pace each time.Check out Guard Your Health’s full APFT Run Improvement Guide for tips on settinga training schedule at www.GYH.Tips/RunGuide.AMP UP YOUR FITNESS BY:1Running uphill.4Doing weight training.2Increasing yourtreadmill’s resistanceand running on a steepincline.5Cross training in place ofone of your runs everyother week.3Adding an 8-secondsprint to the end of yourworkout.6Stretching before andafter your workouts.4 Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide .

PRO TIPSFOCUS ON YOURRUNNING FORMTaking time to perfect your running form, fromhead-to-toe, will not only save you time and energy,but will also spare your body from injuries as youtrain and during the APFT run.Time your breathingBreathe in for 3 seconds and out for 2 .Repeat .Move your armsBend arms at the elbow to form a 90-degreeangle . Move arms straight, not side to side .Keep wrists straight, and hands loosely cupped .Conserve energyDo not bring knees up too high . Pointfeet directly forward .Avoid InjuryInjuries can set you back and significantly impact your runningperformance . Avoid getting sidelined with these tips:GRADUALLY INCREASE YOUR MILEAGEThis will help avoid shin splints or other injuries . A good rule ofthumb is to increase mileage by no more than 10 percent each week .TAKE TIME TO RECOVERRest is important . Take a day off after a really tough run to recover .RUN SMARTERLearn tips to run smarter at www .GYH .Tips/RunSmarter .5 Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide .

Chapter 3 Optimize Your Swimming SkillsBUILD YOUR ENDURANCEFor the alternate APFT, depending on your age and gender, you willhave between 20–26 minutes to swim the 800-yard requirement.The first step in building swimming endurance is determining thelength of your pool. Standard swimming pools are 25 yards. For thisreason, pushing off one wall and swimming to the other end is knownas a 25, or one lap. In a standard pool, you will need to do 32 laps tomeet the APFT requirement.MAKE A SPLASH WITH THIS INTERVAL WORKOUT:1Begin by warming upwith 5-10 minutes ofwalking or riding astationary bike.2Get into the pool andslowly swim 12 laps. Takea 10-second break.Prep TipAPFT standards will notallow you to dive into apool when taking the test.Practice for your APFT byslowly getting into the poolWITHOUT diving.5Swim 12 laps at amoderate pace. Take a20-second break.6Slowly swim 12 laps andthen exit the pool.37Swim 12 more laps,pushing yourself a littleharder than before. Take a20-second breakCool down by stretching.4Swim hard, like you’re in arace, for eight laps. Take a30-second break.If you’re a more advancedswimmer, go fast and furiousfor 12 laps instead of eight.No matter if you’re swimmingeight or 12 laps, you can takea one-minute break everytwo laps if needed.6 Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide .

PRO TIPSMASTER YOURSWIMMING FORMKeep your head downKeep your head in the water, in line with your body .This not only cuts down on drag, but also relievesstrain on your neck .Make each breath countExhale deeply before taking a quick, full breathevery six strokes . Turn your head no more than90 degrees out of the water .Turn your feet into finsYour legs should be fully extended, scissoringthrough the water, while your feet remain relaxed .This form will cause your feet to snap at thedownstroke of each kick, adding power and helpingtwist your torso along the way .7 Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide .

Chapter 4 Enhance Your Cycling SkillsVARY YOUR INTENSITYDepending on your age and gender, you will need to complete the6.2-mile bike ride within 24–34 minutes. If you are using the stationary-cycleergometer, it will have a resistance setting of 2-kilo pounds. You can work your wayup to a 6.2-mile bike ride by cycling 30–40 minutes, four to five times a week.You can increase your speed by doing interval workouts—a series of low-to-highintensity workouts with periods of rest. Do the interval workout two or three daysper week. By pushing yourself with short periods of intensity, you will force yourbody to quickly adapt and grow stronger.EXAMPLE: LOW-TO-HIGH INTENSITY WORKOUT1234Ride at aneasy pace for5–10 minutes towarm up yourlegs and muscles.Shift into a highergear, or addresistance, andpedal at a slower,harder rate.Ride hard for15 minutes in thehigher gear, andthen do 7 minutesof easy spinningbefore riding hardagain for another15 minutes.Cool down with5–10 minutes ofeasy spinning.8 Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide .

PRO TIPSSTRATEGIES FOR CYCLINGFASTER AND FARTHERCheck your formMake sure your bike is properly fitted and that you maintaincorrect form on the bike by pulling your stomach in,lengthening your torso, and keeping your chest slightlyraised while riding . For more information on proper cyclingposture, visit www .GYH .Tips/CyclingPosture .Pace yourselfSave your strength by riding at a moderatepace to start, then build to a faster pace .Focus on your legsLet your legs do all the work, keepingyour upper body as still as possible .9 Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide .

Chapter 5 Boost Your Walking SkillsINCREASE YOUR STAMINADepending on your age and gender, you will have 34–41.5 minutes to completethe 2.5-mile walk.INCREASE YOUR WALKING SPEED ANDSTAMINA WITH THESE TIPS:1Aim to walk four to sixtimes per week. Startwith a 20-30 minutewalk, then work up to45 minutes to an hour.4Bring your heart rate up.Find a pace at whichyou’re breathing hard,but still able to speakshort sentences. Walkthis pace for30 minutes.25Switch up each workoutby changing terrain. Trywalking on a track, a trail,or a treadmill.Test if you’re meetingyour required time. Usea timer to clock yourselfon a practice walk oncea week.3Increase the incline on atreadmill, but leave thespeed at a slow pace.ReminderOne foot must be in contactwith the ground at all timesduring the alternate APFT.If you break into a runningstride or have both feet offthe ground at the same time,your performance in the eventwill be terminated.10 Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide .

PRO TIPSBEFORE YOU TAKE OFFWALKINGFocus on your postureStand tall . Keep your head up,stomach in, and shoulders relaxed .Choose the right shoesFit and flexibility are important . Visit www .GYH .Tips/RightShoesfor tips on picking the right workout shoes .Also make sure your shoes are laced properly . Learn more atwww .GYH .Tips/ShoeLaces .Stride naturallyWith your toes and knees pointed straightahead, try to land on your heel and roll yourweight forward for each step .11 Use or application of the information contained on this page is subject to the disclaimer on the first page of this guide .

TIPS FOR TEST DAYTest day can be nerve-wracking, but don’t let your anxiety get in the way of all yourhard work. Ease your pre-test anxiety by getting a good night’s sleep and eating theright foods the day before, and the day of your test.For examples of what and whento eat before your next APFT,check out this helpful guide atwww.GYH.Tips/APFTFood.Also, be sure to check out GuardYour Health’s Ultimate APFTWeek-Of Prep Guide. Visitwww.GYH.Tips/7DaysAPFT fortips and tricks on how to eat,sleep, and prepare during the finalweek before your APFT.Get the APFT scores you’ve always wanted with GuardYour Health’s fitness app, Guard Fit. Download it fromthe Google Play store or go to www .GYH .Tips/GuardFit .www.GuardYourHealth.com

The Ultimate RUN/ALTERNATE AEROBIC APFT Improvement Guide: How to Crush Your Run, Swim, Bike, or Walk Event . Preparation for the Army Physical Fitness Test (APFT) can be strenuous. You should consult a trained . Check out Guard Your Health’s full APFT Run Improvement Guide for tips on setting

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