Attaining, maintaining fitness and health

If you are looking to take a new approach to physical fitness, then the following article should help you to start a military training regime without having to go to boot camp.

FORT HUACHUCA, Ariz. (April 19, 2004) — Since the first article in the series this year, ‘Fit to fight, fit for life’ has concentrated on a serious topic: developing a health and fitness lifestyle. Wellness, physical fitness, nutrition and diet, and stress management were all addressed in recent articles. Now it’s time to lighten up a bit and discuss some ways to attain and maintain fitness, which will benefit one’s health and provide some variety to make life more enjoyable.

I’m going to offer two proven and challenging concepts and programs for developing relative strength, muscular endurance and cardiovascular fitness. Whether you are an airman, Marine, sailor or Soldier, both of these activities will help you to be in top shape for your physical-fitness test and assist you for any deployment/combat readiness situation.

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Obviously, they are not a substitute for one’s specific military occupational speciality training, but as a supplement can improve strength, muscular endurance, flexibility, cardiovascular fitness and agility. Both are also excellent activities for people in good health — men, women and children 12 and up — whether your status is civilian, dependent or retired.

The dynamic calisthenic routine is a tried and true system which produces results. Speed hiking can be done as a group activity or solo with minimal equipment.”

The page goes on to detail how to do the following exercises:

High jumper
Squat thrust
Squat bender
Rowing exercise
Side bender
Four count situps
Side twister
Bank twist
Wood chopper
Squat jumps
Eight-count pushups
Side straddle hops (four-count jumping jack)

“Notes on muscular endurance program:
1. The dynamic calisthenic routine can be performed on a daily basis, but three to four times per week is recommended.
2. Begin the program at the lowest level suggested. It is much easier to progress at a steady rate than to overwork and not be able to complete the entire program. It is essential to perform every repetition of each exercise with the proper form and movement. Emphasize form over speed.
3. Muscular endurance training such as this will have a positive effect on cardiovascular fitness due to the continuous movement involved.
4. Crosstrain: Combine running or sprints etc. with the routine, even if performed on alternate days.”

Source: TRADOC, a US Army website. “Attaining, maintaining fitness and health, by Dr. George Colfer/The Huachuca Scout”

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