What Is the U.S. Army Exercise Plan?
A soldier's physical fitness level has a direct impact on his ability to operate on the battlefield. For this reason, the U.S. Army places a high degree of emphasis on well-planned and organized exercise sessions. While specific physical fitness activities vary between units, they remain challenging, competitive and progressive. Leaders continually assess their unit's fitness level and modify exercise plans to correct areas of weakness. Here's a look at the Army's exercise plan.
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Frequency
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Army Regulation 350-1 mandates that all soldiers will participate in physical fitness sessions at least three days per week. However, most commanders strive for five days a week. Ideally, at least three sessions per week focus on cardio-respiratory endurance such as distance running and sprints. Two days per week focus on increasing muscular endurance, strength and flexibility.
Phases
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The Army divides physical fitness training into three distinct phases: preparatory, conditioning and maintenance. A soldier's current exercise phase varies according to age, fitness level and previous physical activity. All new recruits begin in the preparatory phase. Additionally, soldiers recovering from illness or injury fall into this phase. The preparatory phase gradually prepares the body to handle continual exercise routines. Soldiers increase respiratory endurance and muscular strength in the conditioning phase. As soldiers become mission capable and achieve unit fitness goals, they move into the maintenance phase. The goal of the maintenance phase is to sustain the fitness level attained in the conditioning phase.
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Muscular Strength
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Army physical-fitness sessions incorporate a variety of exercises aimed at developing muscular strength and endurance. Soldiers typically perform sets of sit-ups and push-ups until muscle overload is achieved. To add variety and increase effectiveness, alternate push-up forms (close-hand, elevated or partner-assisted) and sit-up forms (elevated, crunches and abdominal twists) are included. Fitness instructors also design "circuit drills" in which soldiers rotate to different stations, alternating between endurance and strength exercises.
Cardio-Respiratory Endurance
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Army exercise sessions aim for a minimum of 20 minutes of cardio-respiratory (CR) fitness training at least three times per week. Aerobic exercises that require breathing in large volumes of air improves the soldier's overall CR fitness. Primarily, units conduct CR training through running, road marching, swimming and stair climbing. Occasionally, sporting events such as racquetball, basketball and Frisbee football offer needed variety to the CR workout.
The Army Physical Fitness Test
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Every Army soldier is required to take and pass a physical fitness test twice each year. This test is the primary tool for evaluating the individual's fitness level. Soldiers with a reasonable fitness level should have no problem passing the fitness test. The test measures muscular strength and endurance through push-up and sit-up events. Soldiers perform as many repetitions as possible in two minutes for each event. A two-mile run measures the level of a soldier's cardio-respiratory fitness.
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