Preparing For Navy Boot Camp: Strength And Cardio Training

You will need to develop both strength and stamina to perform your best in Navy Boot Camp

. Navy Boot Camp also requires mental fortitude. The sooner you start thinking and acting like a member of the U.S. Navy, the sooner you are likely to be promoted. There are many strength training and cardiovascular exercises that you can perform before heading out to Navy Boot Camp. You must also eat right and stay hydrated.

Get Your Blood Pumping With Cardio Training

To do your best in Navy Boot Camp, you must have the stamina to work, run and play harder than you ever have before. The only way to develop that stamina is to GET MOVING! A good cardiovascular workout means using your large muscle groups, mostly your legs and heart, to the point where you are breathing harder and sweating. Maximum heart rates for optimal cardio training can be calculated mathematically or you can push yourself to the point where you can carry on a light conversation but you cannot sing.

There are many cardiovascular activities to choose from, but keep in mind the requirements and performance tests you will be facing in Navy Boot Camp. Your best choices are running, jogging, hiking, stair climbing, bicycling, swimming, and rowing are all good cardiovascular exercises. Take an aerobics class. The important point is to do it consistently and at the proper intensity. You should be sure to have an aerobic work out 3-5 times a week for 20-60 minutes, not including warm-up, stretching or cool down time.

Getting Strong With Weights And Calisthenics

You can develop strength with or without weights, but using weights can speed up the process and help you to focus your strength training efforts where they are most needed. Resistance exercises such as push-ups, pull-ups and sit-ups are also very effective, when done properly, and you will be doing plenty of them at Navy Boot Camp, so you may as well get used to it. If you do not have access to a gym, you can use regular household items, such as jugs of water and other heavy objects in place of free weights. Before beginning your daily workout, be sure to warm up and stretch your muscles. This can help to prevent an injury that can do far worse than keep you on the bench.

Each daily strength training workout session should last no more than one hour. You will want to design a program that consists of 8-10 exercises, repeated 8-12 times, always using the proper technique. Quality is more important than quantity, especially at first while you are getting the muscles used to the exercises. Since muscles need time to recover after being used, it is beneficial to exercise specific muscles on nonconsecutive days. You should strive to work opposing muscles on the same day, such as biceps and triceps. As you lift and lower weights, always use the full range of motion for each muscle you are exercising and perform each rep in a controlled manner.

Be sure to work out with a buddy, if at all possible. You should never use heavy free weights without a spotter. Having someone to work out with is a great motivator, as well. Just keep in mind that they will be far easier on you than your Drill Instructor!

by: Chris Harmen

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