Now that I have completed the C25K program I decided to see if I was 'fit'. On a web search yesterday I found the Army PT test. So, I compared myself and found myself lacking. Scores for my age group 42-46 Female:
Sit Ups in 2 minutes >= 32 FAIL
Push Ups in 2 min >= 12 FAIL
2 Mile run <= 23:42 PASS
I ran the 2 miles this morning at 22:30 so just barely passed that portion and I woefully failed the other two with scores so low I won't mention them.
So, my new fitness goal is to pass all sections of the Army PT test by the time I run my first 5K on September 3rd. Any suggestions on training other than doing lots of sit-ups and push-ups?
I'm totally in! I actually have wanted to do this but have lacked motivation and it is SO dang hot here (105 today!). Have you been running on the treadmill or outside? I really want to do this because it would make me feel good knowing I'm as fit (or almost as fit) as someone in the army.
I have been doing daily sets of modified push ups (on my knees) and sit ups (modified, too - using my arms to 'pull' myself up instead of hands laced behind my head). Gotta start somewhere.
I have been really stressing the cardio in my campaign to get healthy and have neglected weights and body exercise - time to catch up!
How you are doing? Have you completed or working through the C25K? I have a treadmill in my house, though I rarely use it - don't like them. I run my hallway (44 laps = 1 mile) and an indoor track at the local rec center (10 laps = 1 mile). The heat is really bad...
Based on my age, this is what I need to do to pass the Army PT test"
13 pushups (2 minutes)
38 situps (2 minutes)
2 miles in 22:42
I can do 7 "boy" pushups at one time. I've never tried to see how many I can do in 2 minutes though. I could do 38 crunches in 2 minutes, but have never tried full situps. As for running... I am woefully lacking there. I haven't hit the pavement in years. I plan to start doing a walking/running plan this week.
One way I squeeze in strength training is to set an alarm on the app on my phone. Every hour between 9am and 4pm the alarm dings and a reminder pops up that tells me what exercises I should do (like 5 pushups, 10 crunches, 10 squats). So I just "drop" and do them when the alarm sounds. It only takes 2 minutes, so I don't have an excuse not to do it.
I totally love the hallway run, I'll have to try that! Yeah, it has been too hot here to do any serious training outside. 110 yesterday so I'm thinking I'll stick to the gym/indoors. I have to find an indoor track around here that's also a good idea.
As far as training goes I am also doing modified push-ups... real ones just aren't happening for me yet. Sit ups I am doing alright on but I am trying to strengthen my core as much as I can in the process. I've been using this video almost every morning which has helped a lot: http://www.youtube.com/watch?v=edUFqkWSve8
Unfortunately I haven't been stressing cardio as much as I should and I am only about halfway through C25K.
@banananutmuffin- This would be cool if we started something on here because it's always been my dream to be able to pass the Army PT test. I like your idea about the alarm. I might have to try that! Have you tried the C25K? It's an awesome way to get back out there and start running without overexerting yourself and then giving up because you get frustrated (which is what I've done in the past!).
I have tried C25k before in the past, but always get frustrated with it because it progresses so slowly. I usually get back into running after a break by just mixing up walking and running, and gradually increasing the running over time, based on how strong I feel.
I STILL haven't hit the treadmill yet. I keep waiting for that "perfect" time, and it just doesn't seem to be happening as a SAHM with two young kids. I know I need to "make" the time happen, but I guess I'm not trying hard enough.
Well I had a talk with a Personal Trainer at the gym I go to and told him of my goal. Here are some pointers he gave me:
Push Ups - he said 'on the knees' push ups really aren't a good way to prepare for full plank push ups because you aren't working with your full body weight. He recommended doing standard pushes but off a wall at first. When 3 sets of 12 are easy, then lower the starting position by a foot your kitchen counter, then when that is easy, lower still more to your footboard on your bed, then the step you use for aerobics, and finally on the floor. The idea is to steadily get closer to the floor using the plank position - stay high on your toes, lower your chest to the height and keep you hands lower than your head (like at your chest).
Sit Ups - he said to progress move your hands as your sets become easier. First out front, then hug your belly, then cross your chest and finally lightly behind your ear. Consciously use your abs to bring your forward, not your head or momentum.
He gave me some good tips and hope they'll help all of us achieve our goals!
Next Friday, Aug 5, I suggest we take the 'test' and post our results after 2 weeks of 'training'?
Good luck everyone!
This is a great idea! I do not have a before and after for this, but I will definitely take the challenge on the 5th...then continue training and see where I get from there (I think I will do a month, though)
You might try out the USMC IST (initial strength test). This test outlines the minimum requirements you need to enter boot camp.
Mira - these are scores that would get you in to boot camp. They're designed to be extremely forgiving - boot camp will get out to the level you need to be to beat the exit test.
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Male
- 2 Pull Ups
- 35 Sit Ups (2 minutes)
- 1.5 Mile Run - 13:30
Female
- Flexed Arm Hang - 12 seconds
- 35 Sit Ups (2 Minutes)
- 1 Mile Run - 10:30
Once again, these are minimums. It's scored so that if you do poorly or less than perfect on one, you can make up for it on another. Perfect scores (for males at least) are something like 20 pull ups, 3 miles in 21(?) minutes, and 100 situps.
I'm not sure why they tend to call them "sit ups", we do crunches. Same sit-up position with someone sitting on your feet. Their legs are extended and each of their hands are on each of your calves. Your arms are on your chest with your hands on your biceps. Each count happens as soon as your elbows touch your thighs.
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As for myself, I'm trying to build up my arm strength again. I injured it and I was doing around 7 pullups, now I can hardly do two. The other two I'm fairly confident in. I usually do about 120-140 crunches and run a 9:15 mile and a half, but progress is really slow at this point.
What I do to try and bump myself is every time I walk into my living room, I do as many pullups as I can do until failure and alternate that with pushups.
Did a little looking at the charts. Here is what you need to graduate boot camp. You must score at least 150 points with a minimum of 50 points in each event.
For a female 37-41, you would need...
- 40 pushups for 100 points. 6 pushups for 50 points.
- 76 situps for 100 points. 29 situps for 50 points.
- 17 minute 2 mile run for 100 points. 24 minute 2 mile run for 50 points.
Push-ups in 2:00 80+
Sit-ups in 2:00 80+
Pull-ups 12+
Two-mile run Sub 13:00
5 Mile run 35:00
16-mile hike w/65lb pack 4-5 hours
15-meter swim with gear Pass/Fail
New Exercise Goal - Pass the Army PT Test
