Here’s how fit Army National Guardsmen have to be. Could you cut it? – San Antonio Express-News

What comes to mind when you think about the physical demands of being in the Army National Guard? Perhaps you envision rigorous training, early mornings, and a commitment to fitness that goes beyond what most people experience in their daily lives. The truth is, becoming a fit Army National Guardsman requires a level of dedication, discipline, and physical ability that can sometimes feel daunting.

Understanding Fitness in the Army National Guard

Physical fitness isn’t just a checkbox for those in the Army National Guard; it’s a way of life. Fitness is critical not only for individual performance but also for unit cohesion and mission success. Are you curious about what it takes to meet these fitness standards? Let’s break it down.

The Importance of Physical Fitness

First and foremost, physical fitness in the Army National Guard ensures that soldiers are prepared for the challenges they might face during active duty. Whether it’s lifting heavy equipment, running long distances, or performing combat-related tasks, endurance and strength play vital roles. This is especially crucial when lives are at stake and missions need to be executed seamlessly.

Army Physical Fitness Test (APFT)

To gauge fitness levels, the Army utilizes the Physical Fitness Test, commonly known as the APFT. This test evaluates the endurance and physical capabilities of soldiers through a set of standardized events.

Components of the APFT

The APFT consists of three main events:

1. Push-ups: This exercise tests upper body strength and endurance. Soldiers must complete as many push-ups as possible in two minutes.

2. Sit-ups: Sit-ups measure core strength and endurance. Similar to push-ups, soldiers have two minutes to perform as many sit-ups as they can.

3. Two-Mile Run: This event tests cardiovascular endurance. Soldiers are timed as they complete two miles on foot, with the goal of finishing as quickly as possible.

These three events work together to provide a comprehensive view of a soldier’s physical abilities.

Scoring the APFT

You might wonder how scores are assessed during the APFT. Each event has its own scoring scale, where soldiers aim to achieve a minimum score that demonstrates their readiness and capability. The maximum score achievable varies by age and gender, offering an equitable way to measure fitness across diverse groups.

The scoring system encourages soldiers to push themselves while also recognizing personal differences in age and gender, allowing for a fair competitive environment.

Fitness Training for Army National Guardsmen

Getting fit isn’t an overnight process; it takes time, planning, and a lot of hard work. But where do you start? Here are some training strategies that can help Guardsmen achieve and maintain an optimal level of fitness.

Incorporating Strength Training

Strength training is a crucial component of fitness preparation. Building strength not only helps improve performance in events like push-ups but also reduces the risk of injury.

1. Weight Lifting: Soldiers should focus on compound movements such as squats, deadlifts, and bench presses. These exercises work multiple muscle groups, simulating the actions performed in real-world scenarios.

2. Bodyweight Exercises: Exercises like pull-ups, push-ups, and planks can enhance strength without the need for weights. They are particularly beneficial since you can perform them anywhere.

3. Resistance Bands: These versatile tools can help enhance strength training and offer a way to work on specific muscle groups.

Cardiovascular Training

Cardio is just as important as strength training in preparing for the APFT, especially the two-mile run. Here’s how to build cardiovascular endurance:

1. Running: Incorporate a mix of short-distance and long-distance runs. Interval training is particularly effective; alternating between high-intensity sprints and slower-paced recovery periods can improve overall stamina.

2. Swimming: This provides an excellent full-body workout with minimal impact on joints. It’s a great way to improve cardiovascular fitness while also keeping workouts varied.

3. Cycling: Whether outdoors or on a stationary bike, cycling can build leg strength and boost endurance without the stress associated with running.

Flexibility and Recovery

While strength and cardiovascular training are imperative, don’t overlook the role of flexibility and recovery in your routine.

1. Stretching: Incorporating a good stretching routine helps maintain flexibility, which is crucial for preventing injuries. Focus on major muscle groups and hold stretches for at least 30 seconds.

2. Rest Days: Allowing adequate time for recovery is just as important as training itself. Without rest, you risk burnout and injury, which can hinder your overall progress.

3. Nutrition: Eating a balanced diet that provides a mix of carbohydrates, proteins, and fats fuels your training and recovery. Staying hydrated and focusing on whole foods gives your body the nutrients it needs to perform at its best.

Mental Resilience: A Key Component of Fitness

Being physically fit is essential, but mental toughness plays a vital role in a Guardsman’s overall fitness. Have you ever pushed yourself beyond your perceived limits? Here’s how to build that mental resilience.

Setting Goals

Establish clear, achievable fitness goals. Perhaps you want to improve your run time or increase the number of push-ups you can complete. Start with smaller milestones that lead up to your larger objectives.

Training in Varied Conditions

Training under different circumstances—whether that means changes in weather, terrain, or equipment—helps you adapt mentally and physically. This variability mimics potential scenarios that you may face in real-life situations, preparing you for anything that comes your way.

Embracing Challenges

Seek out challenges that push you out of your comfort zone. This might mean participating in a tough mudder event, joining a local sports team, or signing up for a weighted rucksack march. Grit and perseverance developed through overcoming obstacles can boost confidence and mental strength.

The Role of Team Work

In the National Guard, you’re not just responsible for your own fitness; you’re part of a team. Understanding the dynamics of teamwork is essential.

Building Camaraderie

Training together strengthens bonds among unit members. Whether it’s running together or lifting weights, shared efforts lead to stronger connections and better teamwork during missions.

Encouragement and Accountability

Your fellow Guardsmen can help keep you accountable. Whether it’s through workout challenges or simply checking in on each other’s progress, the support from teammates can push you to achieve your fitness goals.

The Final Evaluation: The APFT Retesting

After training hard, it’s time for the ultimate test—the APFT retesting. How do you feel about your preparation for this?

Preparing for the Test

As the retesting date approaches, ensure that you’re maintaining a consistent training regimen. Avoid extreme changes close to the test date; you want to feel confident and ready.

Test Day Strategies

1. Get Rest: A good night’s sleep before the test enhances performance.

2. Eat Wisely: Choose nutrient-dense foods that provide sustained energy but avoid heavy meals right before the test.

3. Stay Hydrated: Drink water throughout the day leading up to the test; hydration plays a critical role in performance.

4. Stay Positive: Your mindset can make a huge difference in your performance. Visualize success and carry positive affirmations through your test.

Conclusion: Could You Make the Cut?

Reflecting on this, do you think you have what it takes to meet the fitness standards of an Army National Guardsman? With dedication, proper training, and a commitment to both physical and mental preparation, it’s clear that many individuals can rise to the occasion.

Being a part of the Army National Guard isn’t just about meeting fitness standards; it’s about embracing a lifestyle that prioritizes health, teamwork, and resilience. Whether you’re considering joining or just curious about the commitment involved, the journey towards reaching peak fitness is one filled with both challenges and rewards.

If you’re inspired to enhance your own fitness journey, remember that the right attitude combined with consistent effort can take you far, whether you’re serving the nation or pursuing personal goals. So, lace up those sneakers, grab a friend, and start making strides towards your own fitness aspirations!

Source: https://news.google.com/rss/articles/CBMipwFBVV95cUxORXlGdVNlRnVicEtLTEJVNDAtSkRDc2haSWtSNzdTWkNWYWpJUGJFSVdHTUNCc2tvdmoyczVZN1gwSUl0UTNJSHZwOGJpVnBUa1ljWmFRTXFnQkxXd1hXUE5KamhWb2wxdjJYSmhXRWFWbzdmRktwMmlzclpIQVZQWm9hNHRxRE5jOHhEZmdlYlJLMnFHWktIRFBvR0pPZXZMVzFQNmlnMA?oc=5