Fitness
Fitness Guide
Build endurance, strength, and mobility tailored for Army readiness.
Warm-up
Recommended Routine
- 5 min light jogging
- Dynamic stretching (leg swings, arm circles)
- Joint mobility exercises
- 10 burpees
Tips
- Never skip warm-up to prevent injuries
- Gradually increase intensity
- Focus on major muscle groups
Running
Recommended Routine
- Long distance: 5-10 km
- Interval sprints: 400m x 8
- Hill runs: 30-45 min
- Fartlek training: 20-30 min
Tips
- Maintain consistent pace
- Build endurance gradually
- Include recovery days
- Track your progress
Strength
Recommended Routine
- Push-ups: 3 sets x 20
- Pull-ups: 3 sets x 10
- Squats: 3 sets x 25
- Plank: 3 sets x 60s
Tips
- Focus on form over speed
- Progressive overload
- Rest 60-90s between sets
- Include core work daily
Flexibility
Recommended Routine
- Static stretches: 30s each
- Yoga poses: 15-20 min
- PNF stretching
- Foam rolling
Tips
- Stretch after workouts
- Hold stretches 30-60 seconds
- Don't bounce while stretching
- Focus on tight areas
Recovery
Recommended Routine
- Active recovery walks
- Light stretching
- Deep breathing exercises
- Hydration and nutrition
Tips
- Get 7-9 hours sleep
- Stay hydrated throughout day
- Eat protein post-workout
- Listen to your body
Nutrition
Recommended Routine
- Pre-workout: Carbs + protein
- Post-workout: Protein shake
- Balanced meals: 3 main + 2 snacks
- Hydration: 3-4 liters daily
Tips
- Eat within 30 min post-workout
- Include complex carbs
- Limit processed foods
- Track macros for goals
Weekly Training Plan
Monday
Strength
60 min
Tuesday
Running
45 min
Wednesday
Strength
60 min
Thursday
Running
45 min
Friday
Strength
60 min
Saturday
Long Run
90 min
Sunday
Recovery
30 min