COMPONENTS OF FITNESS

Physical fitness  is defined as the ability to function effectively in physical work, training, and other activities, while still having enough energy left over to handle any emergencies that may arise. To improve your level of fitness in preparation for Basic Combat Training, you should focus on the following components of physical fitness; Cardio Respiratory Endurance (CR), Muscular Strength and Endurance, Flexibility, and Body Composition.

CARDIO

In order to improve your fitness it is important to reach your bodies Target Heart Rate, or training heart rate. Cardio exercise, which can involve running, biking, or swimming, can help Soldiers reach their cardio potential.

STRENGTH & ENDURANCE

On today's battlefield Soldiers need a high level of strength and endurance to successfully do their jobs and help each other. Progressively working against resistance will produce gains in this area.

FLEXIBILITY

Good flexibility helps Soldiers efficiently accomplish physical tasks like lifting, loading, climbing, parachuting, running, and rappelling with less risk of injury. Stretching helps maintain such flexibility.

BODY COMPOSITION

Improving your cardio and muscle stamina will have a positive impact on your body's composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, and negatively affects your health.

How to Do a Burpee

Burpees, also known as squat thrusts, are one of the only equipment-free exercises that work your entire body and give you a great cardiovascular workout. 
 BENEFITS OF BURPEES -   Burpees are a full body exercise which virtually works every muscle in the body, this means that you can burn more calories in a lot less time. You can do burpees almost anywhere as you are only using your own body weight. They boost strength and endurance which will help with everyday activities or enhance you further with physical training. MUSCLE GROUPS Burpees are a full body exercise but here are just a few of the muscles they work, deltoids, biceps, triceps, pectorals major, obliques, abdominal, quadriceps, gluteus maximus, hamstrings and gastrocnemius (calf) just to name a few. STEP BY STEP GUIDE Stand with your feet hip width apart and your arms down by your side Lower into a squat position with your hands flat on the floor in front of you Kick your legs backwards into a press up position and lower your chest to the floor Push your chest back up to the press up position thrust both feet forward so you are back in the squat position Jump up and raise both hands over your head BURPEE VARIATION Stand with your feet hip width apart and your arms down by your side Lower into a squat position with your hands flat on the floor in front of you Step both legs backwards so you are in a press up position Step both legs back in to chest so you are back at a squat position Lift up onto the balls of the feet gently with your hands raised above your head.

What Is CrossFit?

Chances are you know someone who does CrossFit. Whether they are the co-worker who constantly talks about his WOD, the old college friend who suddenly has Michelle Obama-arms or your neighbor who does burpees in his driveway, it's hard to deny that this fitness trend is here to stay. What is it? CrossFit is a program developed to offer a full-body workout that combines elements of cardio, weight lifting, gymnastics, core training and more to prepare the body for the unexpected. According to the CrossFit website: "CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide." This high-intensity workout is extremely varied and all about getting the most bang for your workout buck. A CrossFitter will likely never do the same routine twice in one week and each workout will usually last between 45 minutes to an hour. CrossFit gyms are usually large warehouses (often referred to as the "box") which offer group classes where an individual may choose to workout anywhere between three to five times a week. CrossFit coaches either develop their own daily workout or follow the "WOD" or Workout of the Day from the CrossFit website. For example, a typical CrossFit WOD may look like this: Sample WOD: 20 Min AMRAP (As Many Rounds As Possible) 100m Run 2 Burpees 2 Deadlifts 185lb 2 Pull-ups AMRAP means that you will do your best to complete as many rounds of this sequence as possible in the time allotted; in this case 20 minutes.

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