Fitness, Help!

[Chill-UK]

I will be doing my basic training in around 2/3 months and well... im not fit - at all. Anyone know how i can "get fit" but enjoy getting fit? And what sort of fitness routines would most benefit me for the RAF?

Thanks All x

[Rhys]

Apparently you have to do a bleep/beep test (or whatever else its called). If ur between 17.5 and 25 years old you should be aiming to get to level 11. i think they require you to get around level 10. What ever you do dont get to the level they require and stop, they want to see you go all out so run till you hit the floor!

The bleep test is a continuous form of exercise fuelled by your aerobic energy system. this means you should train your body to improve your areobic energy system.
Use Fartlek training to improve this system. Example; walk to one lamp post, jog to the next, sprint to the next, jog...sprint..sprint ect Randomize the order Aim to run at your own intensity

Alternatively do circuit training at the gym

Pleae note...when Fartlek training you look like a rite twat running back and forth on the street! i did

You may have to do pull ups or something. If ur biceps and triceps are a bit puney lift heavy weights with fewer repetitions. you'l look like pop-i in no time!

Last of all carbo-load before you set of to cranwell

This post has been edited by Rhys on Jun 8 2004, 03:13 PM

[Thrithraing]

It's all depending on who you ask. I was told to do as many cardio-vascular exercises as I could do. Getting fit isn't easy, I'd say 3 months is the minimun to get fit if you start now and train to an averagely intense standard.

First off, go down to your local gym. Most places need you to pay for an induction before you can join. Inductions are boring and no-brainers, but it's generally a given rule that you must do them. But aside from this, go running, do sit-ups and press ups, stop smoking (if you do) and cut alcohol to a minimun. When doing these exercises, don't say "oh i'll do 10 today", do as many as you can in one go, stop and repeat when you get your energy back. Don't go too intense straight off, or you'll injure yourself. Start doing short jogs around your block, better late at night as I have found rolling out of bed at 6:30 and going on a run just makes me throw up!! Build up what you are doing until you are confident in your abilities.

After three months, you're going to want to be able to run three miles no problems, aiming for around 25 minutes or so (3 miles is 4.8 Km, in case your gym is imperial measurements). Once you get to your training, they'll expect it to be quicker than this, and for to beat your time on each run. 13 minutes is the mens maximun (possibly 12, I lent my RAF fitness thingy to my friend) time to complete 1 and a half miles in. Womens is 14 minutes or 13, as above, can't remember. In the Marines, they want you to get anything under ten minutes. note : Run til you're sick!!

I've also heard that the Marines Fitness paper they have at AFCO's is better than the RAF one. But then again, I've heard that they're both only just enough to get you in. You need to be able to swim, Wzz once said that an amazing amount of people turn up, get through training and then jump in the pool and nearly drown!! Do some swimming from time to time just to stop injuries.

I've also found that 'interval' running is a lot better for your stamina than just flat out running. That is to say, run, jog, walk repeat for a set amount of distance.

None of this will help you, however, if you don't push yourself.

"IS THAT ALL THE PRESS-UPS YOU CAN DO?? bEST CHOOSE ANOTHER CAREER-MARINES NEVER GIVE UP!!"

Replace the 'Marines' part and keep telling yourself that!

[Chill-UK]

Thanks for your help guys, they are all v.interesting. I bought a copy of the Bleep test on CD, so i can test myself weekly, and see myself improve, hopefully.

Cheers xxxx

[Thrithraing]

Very good, it's better on CD too. Tapes get warped too easy. The forces only use the CD version.

[Chill-UK]

lol, well, ive got the CD whether i use it is a different thing :-o lol. I just find it hard to motivate myself to get fit.

And another thing, having hayfever really takes the energy out of me at this time of the year

[vikingdriver]

Go down to the AFCO. They have a booklet on RAF fitness and what you should be able to acheive and how to go about it.

[Thrithraing]

Yeah, but I didn't think it was so hot really. It was stuff you just generally know like "run a lot...go swimming...eat a balanced diet...try to run on grass rather than tarmac". But then again, it does have the minium requirements in it.

Sorry to hear about the hayfever. I think I've gotten rid of mine!! However, when the RAF ask, I never had hayfever...Ever...Muhahahaha!!

[Chill-UK]

I told them i had hayfever when i went for my medical, it dont get it too bad, just a bit which annoys me! Makes me have a blocked nose! lol...

[Thrithraing]

Panic stations!!

I might need an operation on my eye!! Very minor, but argh!!

[Chill-UK]

what sort of operation :-o and why?

[Scorg]

Operation on the eye! that would get me a bit stressed as well. What do they need to do?

Been wondering about the fitness things here, Being that ive been living in the land of students ive had a bit of excess in stuff and lack of excersise in general, so I know ive got alot of work to do to get into shape.
Currently im spending an hour a time twice a week at the gym. Trying to work on interval training, although past couple of weeks ive been attempting long runs instead.
Now ive been wondering about this bleep test, whats the offchance someone has this as an mp3 ? (it cant be copyrighted can it!?) Just ive been thinking it would be handy to practice this with just the mp3 player and headphones rather then attempt it with a portable cd player.
Lucky enough there is amature sports fields near by so I could easly go down there and practice, wont look out of place if others are training as well

[Thrithraing]

Welcome to the site

Yes it can be bought, try on google. I did have a site address but I can't remember it right now. However, don't put too much emphasis on the bleep test, but more on stamina in general. What are you looking to do in the RAF? And at which level?

Phew, have found out I might not need said operation, as I've been put on anti-biotics. I've had an infection or something, just on the inside of my lower eye lid. Nothing major, phew!!

[Thrithraing]

Oh sorry, also just remembered some more advice. There are two way of doing press ups, the way I've been practising them is the Marine way. Not sure if this is a blanket service practice.

Essentially, put something on the floor that is the same height as your fist. Put your chest over this. When doing press ups, keep your elbows close to your body, pointing behind you. On each press up, your chest (not your baggy t-shirt!) must make conntact with the object. This works different muscles to the elbows bending outwards method. As a rule, most people find them harder. Being crap at press ups I noticed no difference, they'll still hard!!

Also, avoid the treadmill as your main running aid, it is not the same as running along varied terrain. Run in running shoes, NOT BOOTS!!!! I've heard loads of people say it's better to practice, but the forces specifically tell you not to. When you get to training they somethimes allow you to train in running shoes for a short while.

Hmmm, what else? Pull ups...Yeah you might want to do some, but I don't think it enters the RAF training, though the Royal Marines do. Works your abs nicely though!! See if you can do five properly, maybe seven if you can. I can't do those very well either!!

Well, each to their own, I guess it's down to what you think you need to brush up on, at the end of the day.

[Scorg]

Good news on the eye situation part, hope the antibiotics do the job

cheers for the welcome Thrithraing

Im looking for Admin officer, dont think that should be too demanding fitness wise but im not going to overlook it since you never know when you need to chase a goat down! (ref to the careers site for that one)

I have been using the treadmill, with the interval training, with 1 min run, then 1 min walk on that but I prefer the cross trainer when I can.

Ive been using running shoes already for all this, dont even have any boots. As a side note ive found Asics are good for that, while Nikes ive had aching feet after a short time.

Ive not attempted pushups yet, always found it daunting, but the info youve given i'll take note of that.

Not to sure on pullups, be lucky if I can do 1!
I'll give the bleep test a hunt out on google, after reading so much stuff about it all I dont know what to think at times

This post has been edited by Scorg on Jun 10 2004, 09:43 PM