KyleJ said:
My question is in your opinion do you feel I am fit enough to excel at BMQ and BMQ-L?
Before starting basic training, you should be able to:
•run 5 kilometres.;
•run 2.4 kilometres within an appropriate time (see chart below);
•complete push-ups with a full range of motion and sit-ups;
•complete a hand-grip test; and
•tread water for at least 2 minutes and swim 20 metres without a life jacket.
Acceptable time ranges for completing a 2.4-km run
Age range
Acceptable Range
Men
Women
Under 30 years
10:13 - 11:56
12:36 - 14:26
30 – 34
10:35 - 12:26
12:57 - 14:55
35 – 39
10:58 - 12:56
13:27 - 15:25
40 – 44
11:12 - 13:25
13:57 - 15:55
45 – 49
11:27 - 13:56
14:26 - 16:25
50 – 54
11:57 - 14:25
14:56 - 16:54
55 & over
12:27 - 14:56
15:27 - 17:24
By the time you complete basic training, you will be able to:
•complete a 13-kilometre march in full combat gear;
•complete push-up and sit-up tests;
•run up to 6 kilometres;
•complete swimming tests; and
•scale walls and cross ditches as part of obstacle courses.
The following suggestions will help you get to basic training and achieve your goals. Passing the basic training fitness test is up to you and your training program.
Getting Ready to Train
Regular physical activity is fun, healthy and very safe for most people. An excellent way to determine your fitness level is to undergo a fitness appraisal.
Talk with your doctor before starting a fitness routine or appraisal, particularly if you have a heart condition, feel chest pain, lose your balance or consciousness, have a bone or joint problem, or take drugs for a blood pressure or heart condition.
Tell your doctor about the kinds of activities you want to do and follow his or her advice.
If you are not feeling well because of a cold or fever, wait until you feel better before starting a fitness program. If you are or may be pregnant, talk to your doctor before becoming more active.
Physical Fitness Training
Your fitness program should start at a level that’s right for you now and progress gradually as your strength and endurance improve.
Consult a fitness professional or personal trainer if you are just starting out and to get expert advice on improving your physical fitness.
When starting a workout session, take into consideration the frequency, intensity, time and type of activity and your goals – in other words, follow the FITT principle. Here is a breakdown of FITT:
•Frequency is a balance between exercising often enough to challenge your body and resting enough to allow your body to recover from the workout.
•Intensity is measured using your heart rate during aerobic activity and workload during muscular strength training. Gradually increase the intensity of your workouts to increase your overall endurance.
•Time of your workout generally increases as you become more fit. However, if you exercise more than 60 minutes you may risk overtraining and injury.
•Type refers to the kind of exercise you choose to achieve particular fitness goals: aerobic exercise for cardio fitness and resistance training for muscular strength.
Getting Fit With FITT
As a rule of thumb, ease into your activities, gradually increase each element of FITT, and end each session with a cool-down. For example:
•Begin with a 5- to 10-minute warm-up. Light walking, biking or a slow jog will increase blood flow to the muscles and lightly increase your heart rate. Follow up with some light stretching of the muscles you will be using in your workout.
•Improving your overall fitness is most effectively done through a combination of 20-60 minutes of aerobic and strength exercises. The two sample fitness sessions below are based on Canadian Society for Exercise Physiology guidelines.
•A 5- to 10-minute cool-down helps return your body to its normal, pre-exercise condition. Suddenly stopping an intense workout can make you dizzy, nauseous or even faint. Walking, biking or a slow jog will gradually bring down your heart rate and relieve muscle soreness.
Sample Fitness Sessions
Aerobic Fitness Session
Frequency: 3 to 5 times a week. Initially, exercising 3 times a week on non-consecutive days is best, gradually increasing your frequency to 4 to 5 times a week.
Intensity: 65%-90% of your maximum heart rate. To determine the intensity of your aerobic exercise, first calculate your maximum heart rate by subtracting your age from 220. Next, count the number of times your heart beats in 15 seconds and multiply by 4 to determine the average beats per minute. Divide the beats per minute by the maximum rate and multiply by 100. The resulting number is the percentage of intensity.
Time: 20-60 minutes. Your workout sessions should last about 20 minutes for the first few weeks. Gradually increase your time 2 to 3 minutes each week. The frequency and duration should not be increased in the same week; increase them one at a time.
Type: Any activity that raises your heart rate is a good activity. However, work towards running which is a major part of basic training.
Muscular Strength Session
Frequency: 2-3 times per week. Use all major muscle groups.
Intensity: The appropriate weight is what you can lift the required number of times and not more. The first set of exercises in a weight program is a warm-up set even though you have done a structured warm-up.
Time: 15-60 minutes. Your workout sessions should last about 15 minutes for the first few weeks. Gradually increase your time 2 to 3 minutes each week. The frequency and duration should not be increased in the same week; increase them one at a time.
Type: Resistance training can include both free weights and resistance machines.
http://www.forces.ca/en/page/training-90
FITT
Frequency is a balance between exercising often enough to challenge your body and resting enough to allow your body to recover from the workout.
•Intensity is measured using your heart rate during aerobic activity and workload during muscular strength training. Gradually increase the intensity of your workouts to increase your overall endurance.
•Time of your workout generally increases as you become more fit. However, if you exercise more than 60 minutes you may risk overtraining and injury.
•Type refers to the kind of exercise you choose to achieve particular fitness goals: aerobic exercise for cardio fitness and resistance training for muscular strength.
See also,
BMQ fitness tips,
https://www.google.ca/search?q=site%3Aarmy.ca+fitness+bmq&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=xRtRWdHQA--fXt72kTg&gws_rd=ssl
