Rest day help

[VTECBOY]

Hi all. So I applied for the RAF as a driver past week. Since Thursday I have been going to the gym trying to get fit, lifting weights. I can feel my cardio getting better as I was extremely unfit! Especially for a 19 year old!

I am just wondering how important a rest day is? Coming up for a week I have been going to the gym. Fitness test in7 weeks so in trying to get as fit as possible as fast as possible.

What about food as well? How important is healthy eating? I have kept to healthy food for a week and cravings are hard to ignore but I have stuck to it.

Any help is appreciated.

[mu0n]

I'm pretty sure that the majority of the fitness needed for the military for any tests etc is cardio based and I think it would be pretty basic stuff.

Can you do 10 pull ups and at least 20 press ups? I can't imagine the strength side to be much more than that.

You need rest and recovery but it would depend on how much you're stressing your own body.

I wouldn't worry too much about food, unless you're trying to lose weight.

Try interval training to improve your cardio... get your heart rate up to nigh on maximal for short bursts then do a working rest to get it back down then back up again etc.

[VTECBOY]

The fitness test is:

2.4km run in 11.11minutes
35 sit ups in a minute
20 press ups in a minute

I wouldn't mind loosing weight as well, I'm sitting at 90kg

So far I can do 1.76km in 11.11, I can do the push ups and struggling with the sit ups.

[VTECBOY]

Iv also injured my foot but I'm still running on it, really worried Incase I'm not fit enough by the time the test comes up.

[randlemarcus]

VTECBOY said:

The fitness test is:

2.4km run in 11.11minutes
35 sit ups in a minute
20 press ups in a minute

I wouldn't mind loosing weight as well, I'm sitting at 90kg

So far I can do 1.76km in 11.11, I can do the push ups and struggling with the sit ups.

Not forgetting that an evil minded PTI will quite often lead a jog out to warm up that is 2.4km long, then turn you around and set you loose.

The numbers shouldn't be a target in your mind, and you should be able to comfortably beat them.

[mu0n]

It sounds like you could do with dropping a bit of weight to make things a little easier for you.

Definitely focus on getting your heart in good shape - if your foot is injured, try elliptical or rowing for cardio. Obviously there's no real replacement for running but no point in aggravating your foot. I'd get it look at by a professional - ask your gym.

If you have a sweet tooth, going OTT in the healthy department could be worse for you in the long run. Just make sure you are dropping calories to what you are use to but not too much that you lose energy.

[VTECBOY]

Thanks for the advice! Loosing weight is easier said than done

I want to be able to run the 2.4km easy but just now I am no where near my goal

[mu0n]

VTECBOY said:

Thanks for the advice! Loosing weight is easier said than done

I want to be able to run the 2.4km easy but just now I am no where near my goal

It's not overnight mate.

- Drink plenty of water
- Vary your training with interval & longer distance
- If you are injured, adopt something which will give you a cardio workout without stressing the injury
- Eat relatively clean but don’t be too hard on yourself as you will set yourself up for some big binges. Maybe keep the Snickers or whatever to having either pre or post workout. At least it gives you some incentive
- Keep your focus
- In the weights room keep to compound movements that will increase your core strength so you can perform more sit-ups which you will find easier with the less fat you carry (deadlifts, squats, bench press) – seeks advice on YouTube videos or people in the gym for technique but start light.

You can’t go far wrong with the above but aside from initial quick gains in your cardio and strength, it won’t just suddenly happen overnight.

Good luck with it.

[Vladimir]

Get used to pushing yourself beyond your comfort zone every time you train; once you have that mentality in place, everything will work out for you very quickly, especially aged 19.

[AngryPartsBloke]

Remeber those numbers are a minimum that you need to reach. I wouldn't be thinking of a rest day until you've done at least 5-6 solid days. Get into the habbit of cracking out press ups in the morning when you wake up.

[Halb]

I think Regiment is in the same boat as you.