Ever been frustrated with the results of an exercise program? Military organizations around the world have years of experience with training that works. It's easy to see men and women serving who stay in combat form and wonder how they do it. Most of them don't have time to train constantly, but how are they always in shape? Read on for some general advice on fitness by people in the army.
Steps
Step 1. Understand the basics of fitness
Training programs comprise these four parts:
- Physical training (which will be called TF here);
- Nutrition;
- Cardiovascular training (which will be called CT here);
- Rest.
If any of these branches are not present, your earnings will be limited. The TF should be done at least three times a week, including warm-up, dynamic stretching, training, static stretching, and a cool-down. The TF can be done with two distinct goals, either muscle endurance or muscle strength. In this article, TF only includes exercises that make use of body weight (calisthenics). Nutrition is a self-explanatory subject, but it will be better described later. TC is similar to TF, but focuses on other forms of exercise that can burn stored energy. Finally, rest is obvious - get enough sleep and you've surpassed that goal
Step 2. Understand that Special Forces have used body weight exercises for years with excellent results
Some calisthenic activities that can be incorporated into training include:
- Upper limbs (arms, chest and shoulders):
- bars;
- Superman;
- Flexions in different variants;
- Ball grips;
- Backslashes.
- Lower limbs (calf, legs and buttocks):
- Calf Elevations;
- Squats in different variants;
- Marches;
- Wall chair;
- Gluteal Elevations.
- Core muscles (abdominals):
- Abdominals;
- Inverted abs (hip flexion with bent knees).
Step 3. Understand that stretching improves performance, decreases the likelihood of injury, and increases blood flow and alertness
Dynamic stretching favors full movement and speed of movement for long periods of time.
Step 4. Dynamic stretches that should be used before training include:
- Rotation of the neck upwards, backwards and bilaterally;
- Alternating extensions with one arm raised at a time ("Hi Jack, Hi Jill");
- Arm swing;
- Touch your feet;
- Four-way leg swing;
- Trunk rotations;
- Four-way squats;
- Trunk twists.
Step 5. Just do these stretches for two seconds each
Static stretching helps improve your flexibility.
- Some examples that can be done after training (as a form of muscle cool-down) include:
- Back and forth neck stretches;
- Swimmer stretching;
- Superior dorsal elongation;
- Back stretch of shoulders;
- supine dorsal stretch;
- Side stretch up;
- Body pronation stretching;
- Crossing at hip height;
- Stretching of the iliopsoas muscle;
- Butterfly stretching;
- Quadriceps stretch while standing;
- Stretching of the hamstrings.
Step 6. It is important to warm up
Put on jumping jacks, skip ropes, or ride the stationary bike for five minutes.
Step 7. Train to improve endurance
Do 13 or more reps per set. When training for greater strength, the target is between six and 10 reps (12 would be at the limit between strength and endurance). With strength comes muscle size, but with resistance comes muscle toning.
Step 8. " Ah, I do 50 push-ups, how could I gain strength like that? " It's easy to alternate the types of push-ups to make them difficult to the point where you don't exceed six to ten reps. In fact, it's possible to increase resistance even more in bodyweight exercises. Try doing it more slowly, switching sides (like one-armed push-ups or one-leg squats) and use a backpack with small sandbags, books, or something to add to the load.
Step 9. Proper nutrition is needed to develop and maintain a healthy fitness
To build muscle, you must eat more calories than necessary.
-
To determine how many calories are needed, use the following equation:
(15, 32×weight)+679={displaystyle \left(15, 32\times {text{weight}}\right)+679=}
calorias queimadas ao longo do dia
- Agora, tome esse resultado e multiplique-o por 1, 7{displaystyle 1, 7}
- Já definido o gasto diário, some 200∼500{displaystyle 200\sim 500}
, deixando a equação final da seguinte forma:
(15, 32×peso)+679={displaystyle \left(15, 32\times {text{peso}}\right)+679=}
ingestão diária ×1, 7{displaystyle \times 1, 7}
calorias para aumento na massa muscular. Para perder peso, por sua vez, subtraia 200∼500{displaystyle 200\sim 500}
calorias da ingestão cotidiana.
Step 10. Eat whole grains, lean meats, fruits and vegetables and drink plenty of water
Eat healthy fats like those found in olive oil and fish, nuts and flaxseed oils. Trans and saturated fats only decrease your longevity and increase the percentage of body fat. Aim for: 60∼70%{displaystyle 60\yes 70\%}
de carboidratos complexos (encontrados em alimentos integrais, vegetais etc.), 20∼30%{displaystyle 20\sim 30\%}
de proteínas e 10∼20%{displaystyle 10\sim 20\%}
de gorduras.
- Frango;
- Peixe;
- Macarrão;
- Batatas.
Step 11. Remember that intense cardiovascular (aerobic) activities that raise breathing and heart rate to 80∼90%{displaystyle 80\yes 90\%}
de seu máximo devem ser feitas apenas duas ou três vezes por semana - e nunca por mais de meia hora.
pratique-as apenas em dias fora do treino. bicicletas ergométricas são muito boas, mas corridas são ainda melhores.
dicas
- separe o sábado e o domingo para descansar.
- faça buscas em fontes confiáveis sempre que tiver dúvidas sobre como realizar qualquer um dos exercícios.