Author Topic: Bettering Fitness Standards while Waiting for BMQ  (Read 51073 times)

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Offline trvrhrdy

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Fitness Preperationg for Basic Training
« Reply #50 on: June 17, 2016, 19:16:35 »
I'm joining the CF through the ROTP, and I am wondering what all the types of workouts they get you to do are. I was looking in the brochure that they give you, but all it has in it is Chin/Pull Ups, Push Ups, Crunches/Sit Ups, Jogging, and Swimming. However, I'm more inclined to believe that there is a lot more to it. I watched an episode of Basic Up and saw them doing Tricep Dips, and some other stuff with heavier medicine balls. I am already a pretty fit person, but I want to ace this part of training by showing up as prepared as possible when it comes to physical health. Any feedback is much appreciated. Thanks!

Offline mariomike

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Re: Fitness Preperationg for Basic Training
« Reply #51 on: June 17, 2016, 19:23:56 »
I want to ace this part of training by showing up as prepared as possible when it comes to physical health.

Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
http://army.ca/forums/index.php/topic,23364.500.html
21 pages.

Running: Training, Problems, Techniques, Questions, etc 
http://army.ca/forums/index.php/topic,22788.450.html
19 pages.

Self Evaluation and Preparing for Fitness Test & Course
http://milnet.ca/forums/index.php/topic,22803.125.html
6 pages.

Nutrition for Fitness 
http://milnet.ca/forums/index.php/topic,48433.0.html

Bettering Fitness Standards while Waiting for BMQ 
http://army.ca/forums/index.php?topic=110980.0

Military Swim Test - When, Where, and How- Merged 
http://army.ca/forums/index.php?topic=17795.100
12 pages.

Pushups- Try Reading Here First- Merged Thread 
http://army.ca/forums/index.php/topic,13145.425.html
18 pages.

Chin-ups
https://www.google.ca/search?q=site%3Aarmy.ca+rmc+pay&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=T4ZkV9qGGIaN8QfCtoHoBA&gws_rd=ssl#q=site:army.ca+chin+ups

Sit-ups
https://www.google.ca/search?q=site%3Aarmy.ca+rmc+pay&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=T4ZkV9qGGIaN8QfCtoHoBA&gws_rd=ssl#q=site:army.ca+sit+ups

Fitness
https://www.google.ca/search?q=site%3Aarmy.ca+rmc+pay&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=T4ZkV9qGGIaN8QfCtoHoBA&gws_rd=ssl#q=site:army.ca+fitness

Fitness BMQ
https://www.google.ca/search?q=site%3Aarmy.ca+fitness+bmq&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=DYpkV_bNKYGN8QfFs4jwCw&gws_rd=ssl

Physical
https://www.google.ca/search?q=site%3Aarmy.ca+physical&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=g4xkV8qDCcGC8QfjgovQCg&gws_rd=ssl

etc...

Forces.ca
http://www.forces.ca/en/page/training-90
Click: "Get prepared"
"Here is what lies ahead for you in your quest to become a physically fit member of the Forces."
« Last Edit: June 17, 2016, 19:58:03 by mariomike »

Offline RoughGalaxy

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Re: BMQ fitness for recruit
« Reply #52 on: July 28, 2016, 03:23:11 »
I will say this, I work at my fitness every day with intention of enlisting early next year. my biggest problem is running. I've never been a runner. Distances is death. I can sprint ok but I just can't seem to gain any stamina in my lower legs for running. I try walking/jogging street lamp to street lamp, on a 5k course, make it about half way before it's all walk and no jog. The thing is, I'm still working on it. I went to my doctor, got my legs checked out. No medical problems. Just weak muscle (and about 40 extra pounds I need to shed). One thing to remember, every day you work on it, is a day you are getting closer to your goal. One day at a time, one minute at a time, one step at a time.

Offline mariomike

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Re: BMQ fitness for recruit
« Reply #53 on: July 28, 2016, 08:22:57 »
Original Poster:

my weakness is push-ups. ive been training for push-ups for the past 2 weeks and got from 8 to 15 push-ups in a go.

From the OP in another discussion.

i easily passed the FORCE test but push-ups are not my strong point.

This may help,

Pushups- Try Reading Here First- Merged Thread 
http://army.ca/forums/index.php/topic,13145.0/nowap.html
18 pages.

If looking for general fitness advice,

Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
http://army.ca/forums/index.php?topic=23364.375
21 pages.

Running: Training, Problems, Techniques, Questions, etc 
http://army.ca/forums/index.php/topic,22788.0/nowap.html
19 pages.

etc...

« Last Edit: July 28, 2016, 09:20:57 by mariomike »

Offline SashaQ

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Re: Fitness Preperationg for Basic Training
« Reply #54 on: August 04, 2016, 09:07:40 »
Just responding to save. (I need this info shortly myself.)
--------------------------------
Recruiting Center: Hamilton
Regular/Reserve: PRes
Officer/NCM:     DEO
Trade Choice 1: Logistics
Trade Choice 2: Public Affairs
Application Date: Thu, 05 May 2016 (online)
First Contact: Thu, 12 May 2016
CFAT: Passed (Mon, 06 Jun 2016)
FORCES: Passed (Wed, 08 Jun 2016)
Medical: Passed (W03 Aug 2016)
Interview completed: Nov 2016
Position Offered: Nov 2016
Enrollment: Thu, 15 Jun 2017
BMQ: 15 Oct 2017 to 25 Mar 2018
------------------

Offline Fatboy69

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Do you think i'll can make it?
« Reply #55 on: August 20, 2016, 12:19:28 »
Ive applyed online already and just waiting back for a responce, over the last 3 months ive lost 30lbs from eating healthy only drinking water and long walks daily but now i'm 300lbs and 5'9 should i have waited to sign up? ive simulated the fitness test and passed it, but my running is bad, i can run for about 5 minutes then i get bad chest pain and heavy breathing, also i can do about 1 and a half pushups, are those still required or do they just yell at you more when you fail kinda thing? ive read if you fail the any part of the fitness test you go too warrior platoon. So do you think i can survive basic if i pass the fitness test?

Offline mariomike

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Re: Do you think i'll can make it?
« Reply #56 on: August 20, 2016, 12:34:26 »
i'm 300lbs and 5'9

You may find these discussions of interest,

I'm over-weight how much does it affect my recruitment
http://army.ca/forums/index.php?topic=110389.0

Lap-Band surgery prior to enrolment
http://army.ca/forums/index.php?topic=119874.0

How to lose weight in a healthy way (merged)
http://army.ca/forums/index.php?topic=28218.75
6 pages.

Fat troops on the street.... 
http://army.ca/forums/index.php/topic,1406.300.html
13 pages.

i can do about 1 and a half pushups, are those still required or do they just yell at you more when you fail kinda thing?

Pushups- Try Reading Here First- Merged Thread 
http://army.ca/forums/index.php?topic=13145.425
18 pages.

my running is bad,

Running: Training, Problems, Techniques, Questions, etc 
http://army.ca/forums/index.php?topic=22788.0
19 pages.

Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
http://army.ca/forums/index.php?topic=23364.0
21 pages.

i can run for about 5 minutes then i get bad chest pain and heavy breathing,

Chest pain when running?
https://army.ca/forums/index.php?topic=98540.0

ive read if you fail the any part of the fitness test you go too warrior platoon.

Fail Fitness
https://www.google.ca/search?q=site%3Aarmy.ca+fail+fitness&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=4Yq4V4m0B6eC8QechJnYBw&gws_rd=ssl#

etc...

As always,  your most trusted source of information is Recruiting, and your Doctor.  :)

« Last Edit: August 20, 2016, 13:17:53 by mariomike »

Offline PuckChaser

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Re: Do you think i'll can make it?
« Reply #57 on: August 20, 2016, 12:36:20 »
Heavy breathing happens when you work hard, that chest pain though...

You should be able to run 5 km in 30 mins, and do 20 proper push-ups. Don't waste the CAFs time by thinking about warrior platoon, it's not a place you want to be. You're in the right track, and the recruiting process is a long one. Try a couch to 5km program, and I bet those push-ups get easier as you lose the weight.

Offline mariomike

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Re: Do you think i'll can make it?
« Reply #58 on: August 20, 2016, 12:59:53 »
For reference, perhaps this discussion will be moved from,

The Parade Square,

to Recruiting > Physical Training and Standards,
http://milnet.ca/forums/index.php/board,75.0.html
« Last Edit: August 20, 2016, 13:08:39 by mariomike »

Offline Jarnhamar

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Re: Do you think i'll can make it?
« Reply #59 on: August 20, 2016, 16:16:41 »
Ive applyed online already and just waiting back for a responce, over the last 3 months ive lost 30lbs from eating healthy only drinking water and long walks daily but now i'm 300lbs and 5'9 should i have waited to sign up? ive simulated the fitness test and passed it, but my running is bad, i can run for about 5 minutes then i get bad chest pain and heavy breathing, also i can do about 1 and a half pushups, are those still required or do they just yell at you more when you fail kinda thing? ive read if you fail the any part of the fitness test you go too warrior platoon. So do you think i can survive basic if i pass the fitness test?

You forgot to say you have ADD and don`t like taking orders from anyone.
There are no wolves on Fenris

Offline TheWatchDog

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Does anyone have any pre-BMQ fitness tips?
« Reply #60 on: April 25, 2017, 22:11:12 »
Hello there!

I'm looking to drop about 30-40 pounds before BMQ so it will be an easier time for me. Currently weighing at 6' 230lbs. If anyone has any fantastic exercises to prepare for BMQ you would be a life savior.

Cheers!
"To fight for the Canada, to protect the land of the free."

Offline mariomike

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Re: Does anyone have any pre-BMQ fitness tips?
« Reply #61 on: April 25, 2017, 22:12:33 »
I'm looking to drop about 30-40 pounds before BMQ so it will be an easier time for me.

How to lose weight in a healthy way (merged)
http://army.ca/forums/index.php?topic=28218.75
6 pages.

BMQ fitness for recruit 
http://army.ca/forums/index.php?topic=122349.0

Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
http://army.ca/forums/index.php?topic=23364.375
21 pages.

Running: Training, Problems, Techniques, Questions, etc 
http://army.ca/forums/index.php/topic,22788.0/nowap.html
19 pages.

I'm over-weight how much does it affect my recruitment
http://army.ca/forums/index.php?topic=110389.0

Lap-Band surgery prior to enrolment
http://army.ca/forums/index.php?topic=119874.0

Fat troops on the street.... 
http://army.ca/forums/index.php/topic,1406.300.html
13 pages.

Pushups- Try Reading Here First- Merged Thread 
http://army.ca/forums/index.php?topic=13145.425
18 pages.

Recruiting > Physical Training and Standards,
http://milnet.ca/forums/index.php/board,75.0.html

Is my prep for BMQ enough?
http://army.ca/forums/index.php?topic=93302.0

etc...

Forces.ca

Get prepared
http://www.forces.ca/en/page/training-90

Before starting basic training, you should be able to:
•run 5 kilometres.;
•run 2.4 kilometres within an appropriate time (see chart below);
•complete push-ups  with a full range of motion and sit-ups;
•complete a hand-grip test; and
•tread water for at least 2 minutes and swim 20 metres without a life jacket.

Acceptable time ranges for completing a 2.4-km run
http://www.forces.ca/en/page/training-90

Talk with your doctor before starting a fitness routine or appraisal, particularly if you have a heart condition, feel chest pain, lose your balance or consciousness, have a bone or joint problem, or take drugs for a blood pressure or heart condition.

Tell your doctor about the kinds of activities you want to do and follow his or her advice. 

If you are not feeling well because of a cold or fever, wait until you feel better before starting a fitness program. If you are or may be pregnant, talk to your doctor before becoming more active.


•Begin with a 5- to 10-minute warm-up. Light walking, biking or a slow jog will increase blood flow to the muscles and lightly increase your heart rate. Follow up with some light stretching of the muscles you will be using in your workout.
•Improving your overall fitness is most effectively done through a combination of 20-60 minutes of aerobic and strength exercises. The two sample fitness sessions below are based on Canadian Society for Exercise Physiology guidelines.
•A 5- to 10-minute cool-down helps return your body to its normal, pre-exercise condition. Suddenly stopping an intense workout can make you dizzy, nauseous or even faint.  Walking, biking or a slow jog will gradually bring down your heart rate and relieve muscle soreness.


Sample Fitness Sessions
Aerobic Fitness Session

Frequency: 3 to 5 times a week. Initially, exercising 3 times a week on non-consecutive days is best, gradually increasing your frequency to 4 to 5 times a week.

Intensity: 65%-90% of your maximum heart rate. To determine the intensity of your aerobic exercise, first calculate your maximum heart rate by subtracting your age from 220. Next, count the number of times your heart beats in 15 seconds and multiply by 4 to determine the average beats per minute. Divide the beats per minute by the maximum rate and multiply by 100. The resulting number is the percentage of intensity.

Time: 20-60 minutes. Your workout sessions should last about 20 minutes for the first few weeks.  Gradually increase your time 2 to 3 minutes each week.  The frequency and duration should not be increased in the same week; increase them one at a time.

Type: Any activity that raises your heart rate is a good activity.  However, work towards running which is a major part of basic training.

Muscular Strength Session

Frequency: 2-3 times per week. Use all major muscle groups.

Intensity: The appropriate weight is what you can lift the required number of times and not more.  The first set of exercises in a weight program is a warm-up set even though you have done a structured warm-up.

Time: 15-60 minutes.  Your workout sessions should last about 15 minutes for the first few weeks.  Gradually increase your time 2 to 3 minutes each week.  The frequency and duration should not be increased in the same week; increase them one at a time.

Type: Resistance training can include both free weights and resistance machines.

FITT

Frequency is a balance between exercising often enough to challenge your body and resting enough to allow your body to recover from the workout.
•Intensity is measured using your heart rate during aerobic activity and workload during muscular strength training.  Gradually increase the intensity of your workouts to increase your overall endurance.
•Time of your workout generally increases as you become more fit. However, if you exercise more than 60 minutes you may risk overtraining and injury.
•Type refers to the kind of exercise you choose to achieve particular fitness goals: aerobic exercise for cardio fitness and resistance training for muscular strength.


« Last Edit: April 26, 2017, 07:18:52 by mariomike »

Offline runormal

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Re: Does anyone have any pre-BMQ fitness tips?
« Reply #62 on: April 26, 2017, 07:18:15 »
Hey I've found my younger clone!

Prior to joining the reserves I was sitting around 235 lbs and now I'm around 190 lbs.

I wouldn't bother with "going to the gym", as you likely haven't​ the  faintest idea what you are doing. You also could hurt yourself, if you try to do too much off the start.

What i'd recommend:
Couch potato to 5k
http://i.imgur.com/gi4Mi.gif
And

100 push-ups
http://hundredpushups.com

Most importantly, look at your diet. I found that when I moved to university, I couldn't afford all of the unhealthy foods that I ate as a child. Remove all chips, pops, cookies, chocolate and candies from your diet.

That's what I did and I have no complaints.

Offline mariomike

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Re: Does anyone have any pre-BMQ fitness tips?
« Reply #63 on: April 26, 2017, 07:29:15 »
What i'd recommend:
Couch potato to 5k
http://i.imgur.com/gi4Mi.gif
And

100 push-ups
http://hundredpushups.com

See also,

Couch to 5K
https://www.google.ca/search?q=site%3Aarmy.ca+couch+to&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=6YYAWf7cOcGC8Qfu_IDgBw&gws_rd=ssl#q=site:army.ca+%22couch+to%22&start=10&spf=375

Pushups- Try Reading Here First- Merged Thread 
https://army.ca/forums/index.php?topic=13145.375
18 pages.

Remove all chips, pops, cookies, chocolate and candies from your diet.

"You ain't gonna eat no bread, no corn, no pie, cake, desserts of any kind. No whole milk, no beans, no butter, no sugar, no potatoes, candy, ice cream, salad dressing or peanut butter... You came here with nothing but fat. You're gonna leave here with nothing but muscle."

The D.I.
https://www.youtube.com/watch?v=bSCp8txMl-4
1:30

Forces.ca
"Talk with your doctor before starting a fitness routine or appraisal, particularly if you have a heart condition, feel chest pain, lose your balance or consciousness, have a bone or joint problem, or take drugs for a blood pressure or heart condition.

Tell your doctor about the kinds of activities you want to do and follow his or her advice. 

If you are not feeling well because of a cold or fever, wait until you feel better before starting a fitness program. If you are or may be pregnant, talk to your doctor before becoming more active."

Edit to add:

BMI
https://www.google.ca/search?q=site%3Aarm.ca+spec&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=fnf3Vb-pA82psASy05ZQ&gws_rd=ssl#q=site:army.ca+BMI&spf=1

Weight
https://www.google.ca/search?q=site%3Aarm.ca+spec&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=fnf3Vb-pA82psASy05ZQ&gws_rd=ssl#q=site:army.ca+weight&spf=1

Chin ups
https://www.google.ca/search?q=site%3Aarmy.ca+chinups&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=bg8BWYPLBKuC8QfxoJ3QDw&gws_rd=ssl#q=site:army.ca+chin+ups&spf=186

Sit ups
https://www.google.ca/search?q=site%3Aarmy.ca+chinups&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=bg8BWYPLBKuC8QfxoJ3QDw&gws_rd=ssl#q=site:army.ca+sit+ups&spf=381
« Last Edit: April 26, 2017, 17:23:53 by mariomike »

Offline Pusser

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Re: Does anyone have any pre-BMQ fitness tips?
« Reply #64 on: April 26, 2017, 11:27:21 »
You don't say how much time you have before you start BMQ, but to lose 30 lbs in a healthy way will generally take 20-30 weeks and you can't do with exercise alone.  You will perhaps need to change some of your eating habits  Having said that, fitness is more important than weight.  Concentrate on cardio-vascular exercises to increase your running ability as that is what will stand out the most.  Being able to bench 500 lbs won't do you a lot of good if you can't keep up on the runs.  Finally, what makes you so sure you're overweight?  BMI is a terrible gauge for large muscular people.  I'm 6'2" and weigh 275 and have no difficulty keeping up.
Sure, apes read Nietzsche.  They just don't understand it.

Offline charliebravo135

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Re: Does anyone have any pre-BMQ fitness tips?
« Reply #65 on: April 26, 2017, 16:51:01 »
Hello there!

I'm looking to drop about 30-40 pounds before BMQ so it will be an easier time for me. Currently weighing at 6' 230lbs. If anyone has any fantastic exercises to prepare for BMQ you would be a life savior.

Cheers!
Start in the kitchen.  Portion size from current and keep cutting it down each week by about 1/8.  Also, start meal by drinking a full glass of water.  Cut out processed foods and go more whole foods. 

On top of that, follow the caf site on basic exercise.  Chart what you goal is and benchmark where you are at.  Depending on time until bmq, you will need to ramp up you exercise each week incrementally to match what bmq requires.  Eg.  if you can only do 5 chinups but bmq require 19, and you have 8 weeks, then start increasing your reos by 2 each additional week.  Could be tough but cutting down your weight in the kitchen is a start and is a hell lot easier than trying to run off that cheeseburger.

Keep this in mind: processed foods stays in your system about 5-7 days longer than whole foods because the fibre has been stripped.  This allows for more time for food to get absorbed and naturally turns into fat. 
Not to turn this into a science course but the kitchen is your friend in adopting a better lifestyle.

Good luck!







Sent from my SM-N910W8 using Tapatalk

Recruiting Center: Calgary
Regular/Reserve: Reservist
Officer/NCM: DEO NAVY
Trade choice 1: MARS
Trade choice 2: INTELLIGENCE
Trade choice 3: LOG
First Inquiry: October 26 2016
Online Application started: Nov 16 2016
Physical: Dec 15 2016
CFAT: Jan 30 2017
Interview: Mar 29 2017
Medical: Mar 29 2017
Merit list: May 1 2017
Position offered: 
Ceremony: May 9 2017
BMQ:

Offline gar hunter

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Re: Does anyone have any pre-BMQ fitness tips?
« Reply #66 on: May 04, 2017, 14:03:51 »
be as fit as possible, then double your training

Offline ceramicoatmeal

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Decent physical goals for basic
« Reply #67 on: June 26, 2017, 10:24:09 »
Hello all,

I'm currently waiting (or am on, haven't checked in a while) to be on the merit list and in the meantime I'm trying to get my cardio in shape for basic.

I keep hearing mixed things about basic, but I was wondering for those who have been through it, what sort of exercises or goals in terms of running, swimming, should I be able to do to EXCEED and not feel like absolute crap during basic.

I've currently been working my cardio up well, trying to run far but more slow. Today after about 4 days of training I did 3.5k in about 20 minutes, which I know sucks, but I wasn't really tired at the end of it and felt "good" for once. I'm trying to approach it as running distance slower, instead of working on speed like I tried to do before.

What distance should I be able to comfortable do, and what times should I be hitting? Should I be mixing interval training along with my distance running? Should I start doing laps in the pool?

Any advice is appreciated.


Offline mariomike

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Re: Decent physical goals for basic
« Reply #68 on: June 26, 2017, 10:34:10 »
Before starting basic training, you should be able to:
•run 5 kilometres.;
•run 2.4 kilometres within an appropriate time (see chart below);
•complete push-ups  with a full range of motion and sit-ups;
•complete a hand-grip test; and
•tread water for at least 2 minutes and swim 20 metres without a life jacket.

Acceptable time ranges for completing a 2.4-km run
Age range
 Acceptable Range
 Men
 Women
 Under 30 years
 10:13 - 11:56
 12:36 - 14:26
 30 – 34
 10:35 - 12:26
 12:57 - 14:55
 35 – 39
 10:58 - 12:56
 13:27 - 15:25
 40 – 44
 11:12 - 13:25
 13:57 - 15:55
 45 – 49
 11:27 - 13:56
 14:26 - 16:25
 50 – 54
 11:57 - 14:25
 14:56 - 16:54
 55 & over
 12:27 - 14:56
 15:27 - 17:24

By the time you complete basic training, you will be able to:
•complete a 13-kilometre march in full combat gear;
•complete push-up and sit-up tests;
•run up to 6 kilometres;
•complete swimming tests; and
•scale walls and cross ditches as part of obstacle courses.

The following suggestions will help you get to basic training and achieve your goals. Passing the basic training fitness test is up to you and your training program.

Getting Ready to Train
Regular physical activity is fun, healthy and very safe for most people.  An excellent way to determine your fitness level is to undergo a fitness appraisal.

Talk with your doctor before starting a fitness routine or appraisal, particularly if you have a heart condition, feel chest pain, lose your balance or consciousness, have a bone or joint problem, or take drugs for a blood pressure or heart condition.

Tell your doctor about the kinds of activities you want to do and follow his or her advice. 



If you are not feeling well because of a cold or fever, wait until you feel better before starting a fitness program. If you are or may be pregnant, talk to your doctor before becoming more active.

 Physical Fitness Training
Your fitness program should start at a level that’s right for you now and progress gradually as your strength and endurance improve.

Consult a fitness professional or personal trainer if you are just starting out and to get expert advice on improving your physical fitness.

When starting a workout session, take into consideration the frequency, intensity, time and type of activity and your goals – in other words, follow the FITT principle.  Here is a breakdown of FITT:
•Frequency is a balance between exercising often enough to challenge your body and resting enough to allow your body to recover from the workout.
•Intensity is measured using your heart rate during aerobic activity and workload during muscular strength training.  Gradually increase the intensity of your workouts to increase your overall endurance.
•Time of your workout generally increases as you become more fit. However, if you exercise more than 60 minutes you may risk overtraining and injury.
•Type refers to the kind of exercise you choose to achieve particular fitness goals: aerobic exercise for cardio fitness and resistance training for muscular strength.

Getting Fit With FITT
As a rule of thumb, ease into your activities, gradually increase each element of FITT, and end each session with a cool-down. For example:
•Begin with a 5- to 10-minute warm-up. Light walking, biking or a slow jog will increase blood flow to the muscles and lightly increase your heart rate. Follow up with some light stretching of the muscles you will be using in your workout.
•Improving your overall fitness is most effectively done through a combination of 20-60 minutes of aerobic and strength exercises. The two sample fitness sessions below are based on Canadian Society for Exercise Physiology guidelines.
•A 5- to 10-minute cool-down helps return your body to its normal, pre-exercise condition. Suddenly stopping an intense workout can make you dizzy, nauseous or even faint.  Walking, biking or a slow jog will gradually bring down your heart rate and relieve muscle soreness.

Sample Fitness Sessions
Aerobic Fitness Session

Frequency: 3 to 5 times a week. Initially, exercising 3 times a week on non-consecutive days is best, gradually increasing your frequency to 4 to 5 times a week.

Intensity: 65%-90% of your maximum heart rate. To determine the intensity of your aerobic exercise, first calculate your maximum heart rate by subtracting your age from 220. Next, count the number of times your heart beats in 15 seconds and multiply by 4 to determine the average beats per minute. Divide the beats per minute by the maximum rate and multiply by 100. The resulting number is the percentage of intensity.

Time: 20-60 minutes. Your workout sessions should last about 20 minutes for the first few weeks.  Gradually increase your time 2 to 3 minutes each week.  The frequency and duration should not be increased in the same week; increase them one at a time.

Type: Any activity that raises your heart rate is a good activity.  However, work towards running which is a major part of basic training.

Muscular Strength Session

Frequency: 2-3 times per week. Use all major muscle groups.

Intensity: The appropriate weight is what you can lift the required number of times and not more.  The first set of exercises in a weight program is a warm-up set even though you have done a structured warm-up.

Time: 15-60 minutes.  Your workout sessions should last about 15 minutes for the first few weeks.  Gradually increase your time 2 to 3 minutes each week.  The frequency and duration should not be increased in the same week; increase them one at a time.

Type: Resistance training can include both free weights and resistance machines.
http://www.forces.ca/en/page/training-90

FITT

Frequency is a balance between exercising often enough to challenge your body and resting enough to allow your body to recover from the workout.
•Intensity is measured using your heart rate during aerobic activity and workload during muscular strength training.  Gradually increase the intensity of your workouts to increase your overall endurance.
•Time of your workout generally increases as you become more fit. However, if you exercise more than 60 minutes you may risk overtraining and injury.
•Type refers to the kind of exercise you choose to achieve particular fitness goals: aerobic exercise for cardio fitness and resistance training for muscular strength.

See also,

BMQ fitness tips,
https://www.google.ca/search?q=site%3Aarmy.ca+fitness+bmq&sourceid=ie7&rls=com.microsoft:en-CA:IE-Address&ie=&oe=&rlz=1I7GGHP_en-GBCA592&gfe_rd=cr&ei=xRtRWdHQA--fXt72kTg&gws_rd=ssl



 



« Last Edit: June 26, 2017, 10:56:22 by mariomike »

Offline Infant_Tree

    Training very hard.

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Re: Decent physical goals for basic
« Reply #69 on: June 26, 2017, 10:58:15 »
tread water for at least 2 minutes and swim 20 metres without a life jacket.

Is there a preferred method of swimming and does it matter if it's done with proper form or not?
Recruiting center: Toronto
Regular/Reserve: Regular
Officer/NCM: NCM
Trade Choice 1: Infantry
Application Date: January 12, 2017
First contact: January 12, 2017
CFAT: February 8, 2017
Medical: March 2, 2017
Interview: March 7, 2017
Merit listed: Sometime between April 11 and April 27, 2017
Position Offer: May 30, 2017
Enrollment: August 23, 2017
BMQ: September 4, 2017


Release date: October 19, 2017 (I VR'd from BMQ)

Offline mariomike

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Re: Decent physical goals for basic
« Reply #70 on: June 26, 2017, 11:01:09 »
Is there a preferred method of swimming and does it matter if it's done with proper form or not?

Military Swim Test - When, Where, and How- Merged 
https://army.ca/forums/index.php?topic=17795.0
13 pages.

Offline Infant_Tree

    Training very hard.

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Re: Decent physical goals for basic
« Reply #71 on: June 26, 2017, 11:12:26 »
Military Swim Test - When, Where, and How- Merged 
https://army.ca/forums/index.php?topic=17795.0
13 pages.

Oh yeah, I forgot I already asked this question there, sorry about that.

Another question though. Is there a lot of classroom work in BMQ/DP1, and if so, is there a lot of note-taking required? Is it worth it to practice my handwriting skills before I leave for BMQ?
Recruiting center: Toronto
Regular/Reserve: Regular
Officer/NCM: NCM
Trade Choice 1: Infantry
Application Date: January 12, 2017
First contact: January 12, 2017
CFAT: February 8, 2017
Medical: March 2, 2017
Interview: March 7, 2017
Merit listed: Sometime between April 11 and April 27, 2017
Position Offer: May 30, 2017
Enrollment: August 23, 2017
BMQ: September 4, 2017


Release date: October 19, 2017 (I VR'd from BMQ)

Offline mariomike

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Re: Decent physical goals for basic
« Reply #72 on: June 26, 2017, 11:28:07 »
Is there a lot of classroom work in BMQ/DP1,

Basic Training Description
The course is composed of 62% classroom training with study and theoretical exams; 25% of field training with practical exams; and 13% is devoted to physical training.
http://www.forces.gc.ca/en/training-establishments/recruit-school-joining-instructions.page

Is it worth it to practice my handwriting skills before I leave for BMQ?

Handwriting skills will be checked in your Autobiography.

Autobiography Thread (merged)
https://army.ca/forums/index.php?topic=21042.50
10 pages

« Last Edit: June 26, 2017, 11:37:47 by mariomike »

Offline Loachman

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Re: Decent physical goals for basic
« Reply #73 on: June 26, 2017, 13:08:04 »
For part of the final exam, you are given ten questions and allowed three minutes each to find answers by searching on Army.ca and write out complete quotes therefrom.

Offline gryphonv

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Re: Decent physical goals for basic
« Reply #74 on: June 26, 2017, 14:26:49 »
For part of the final exam, you are given ten questions and allowed three minutes each to find answers by searching on Army.ca and write out complete quotes therefrom.

And you get bonus points for being salty or bashing whichever political party is currently in power.