INTRODUCTION OF PHYSICAL TRAINNING

INTRODUCTION OF PHYSICAL TRAINNING

Staying active means keeping your body function at a high level.  Regular exercise will maintain the performance of your lungs and heart to most efficiently burn off excess calories and keep your weight under control. Exercise will also improve muscle strength, increase joint flexibility and improve endurance.

Exercising does not have to be something boring and dreaded. It can be something that you enjoy that helps to increase the overall happiness in your life, as well as relieve symptoms of stress, depression and anxiety. Try to find some activities that give you pleasure, or even a buddy to do them with so that exercise is a fun and enjoyable activity (and one that you continue on a regular basis because it adds something good to your life).

Physical fitness is defined as the ability to effectively function in work, training and other activities while maintaining optimal health and well-being. Standardized PT contains following interrelated components: cardio respiratory fitness, strength, endurance and mobility, body composition.

Cardio Respiratory Fitness

Cardiorespiratory (CR) endurance the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells Cardiorespiratory (CR) fitness, sometimes called CR endurance, aerobic fitness, or aerobic capacity, is one of the five basic components of physical fitness. CR fitness is a condition in which the body’s cardiovascular (circulatory) and respiratory systems function together, especially during exercise or work, to ensure that adequate oxygen is supplied to the working muscles to produce energy. CR fitness is needed for prolonged, rhythmic use of the body’s large muscle groups. A high level of CR fitness permits continuous physical activity without a decline in performance and allows for rapid recovery following fatiguing physical activity.

Strength

Strength is defined as the ability to overcome resistance. Soldiers need strength to march under load, enter and clear a building or trench line, repeatedly load heavy rounds, lift equipment, and transport a wounded soldier to the casualty collection point. The goal of strength training is to attain the strength required to perform functional movements against resistance. A well-designed strength training program improves performance and controls injuries. Calisthenics are the foundation of Army strength training and body management. The conditioning drills contain a structured sequence of calisthenics designed to develop the fundamental movement skills necessary for soldiers to manipulate their own body weight. Strength is further developed through the use of pull-ups, rope climbing, obstacle negotiation, free weights and strength training machines.

Endurance

Endurance is defined as the ability to sustain activity. Endurance training enhances both the ability to sustain high intensity activity of short duration (anaerobic) and low-intensity activity of long duration (aerobic). Examples of anaerobic training are sprinting, individual movement techniques, and negotiating obstacles. Examples of aerobic training are continuous running, foot marching, cross-country movement, and water survival. A properly planned and executed endurance-training program will be balanced with respect to both aerobic and anaerobic training. Endurance training programs based solely on distance running, while likely to improve aerobic endurance, may fail to prepare units for the anaerobic endurance requirements of soldier common tasks.

Mobility

Mobility is defined as movement proficiency. The component of mobility functionally applies strength and endurance to enhance performance of physical tasks. For example, strength with mobility allows a soldier to squat low, in order to achieve a safe and effective position to lift a casualty. Without sufficient mobility, a strong soldier may have difficulty executing the same casualty transport technique. Likewise, endurance without mobility may be fine for a distance runner, but for soldiers performing individual movement techniques (IMT), both components are essential for success. Mobility consists of eight qualitative performance factors: agility, balance, coordination, posture, stability, flexibility speed and power.

Body Composition

Body composition is the amount of body fat a soldier has in comparison to his lean body mass. Body composition is a component of health and well being, contributing to physical performance. Improving the components of strength, endurance and mobility through a sound physical training (PT) program, accompanied by good nutritional practices, will promote the maintenance of appropriate body composition. Refer to AR 600-9, The Army Weight Control Program, for specific information on diet, weight control and body composition guidelines.

  

THE IMPORTANCE OF PHYSICAL TRAINING

·         Physical training is important for maintaining physical fitness and can contribute positively to maintaining a healthy weight, building and maintaining healthy bone density, muscle strength, and joint mobility, promoting physiological well-being, reducing surgical risks, and strengthening the immune system.

·         Exercise reduces levels of cortisol, which causes many health problems, both physical and mental.

·         Physical training is any bodily activity that enhances or maintains physical fitness and overall health and wellness.

·         It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of enjoyment.

·         Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity.

·         It also improves mental health, helps prevent depression, and helps to promote or maintain positive self-esteem. Health care providers often call exercise the "miracle" or "wonder drug” providing a wide variety of proven benefits that it provides.

·         Frequent and regular aerobic exercise has been shown to help prevent or treat serious and life-threatening chronic conditions such as high blood pressure, obesity, heart disease, Type 2 diabetes, insomnia, and depression.

·         Endurance exercise before meals lowers blood glucose more than the same exercise after meals. According to the World Health Organization, lack of physical activity contributes to, heart disease, diabetes, falls in the elderly, breast cancer and colon cancer.

·         There is some evidence that vigorous exercise is more beneficial than moderate exercise. Some studies have shown that vigorous exercise executed by healthy individuals can increase endorphins, increase testosterone and growth hormone, effects that are not as fully realized with moderate exercise.

  

INTRODUCTION OF UPPER BODY EXERCISE

Upper body exercises are the exercises related only to the upper part of our body. It deals with our chest muscle, arms, triceps, shoulder, neck and back. The exercises that develop the upper part of the body known as upper body exercise. Only 20 Minute Upper Body Workout allows you to effectively tone the chest and arms at home or on the road by using only bodyweight exercises, a mat, and a set of dumbbells. If you don’t have access to dumbbells, you can also easily do all of these movements with a resistance band with a few minor adjustments. An ideal dumbbell weight is one that makes it feel difficult to complete the last 2-3 repetitions of a set of any given exercise. However, make sure that you never sacrifice form for a heavier weight as you severely lessen the effectiveness of a move when you don’t execute it properly.

Upper body strength training exercises target the large muscle groups located in the upper part of the body. The exercises, therefore, aim at strengthening the chest, biceps, back, triceps and the shoulder muscles. Discover the benefits of upper body strength training by taking a peep into the article below.

Strength training aims to increase the strength, endurance of muscles by applying an unaccustomed force against the muscles. Experts are of the opinion that upper body strength training exercises enhance the strength of muscles, joints and bones for better movement and flexibility.

The essential criteria to be implemented for performing strength training exercises for the upper body are correct performance and minimum risk. Effective strength training for the upper or lower body, therefore, highlights ‘how’ and ‘why’ exercises are essential for maintaining high fitness levels.

 

BENEFITS OF UPPER BODY STRENGTH TRAINING EXERCISES

The benefits of performing upper body strength training exercises are listed here below:

o    Upper body strength training improves the strength of muscles

o    Improves flexibility

o    Leads to improved cardiovascular health

o    Improves performance by strengthening the shoulders and the arms

o    Reduces the risk of injuries

o    The key to an attractive and healthy outlook and appearance

o    Cyclists, runners and athletes benefit in terms of increased and sustained performance, fitness, endurance and stamina

o    Prevents the idea of purchasing expensive equipments like the treadmill for exercising

o    Many upper body strength training exercises are accessible to people using the wheelchair

o    Results in significant cross training benefits that balance the major muscle groups.

  

TYPES OF EXERCISE RELATED TO UPPER BODY

1.      Bench Dips

Main Muscle: Triceps

Ways to do it

1.      For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.

2.      Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.

3.      Using your triceps to bring your torso up again, lift yourself back to the starting position.

4.      Repeat for the recommended amount of repetitions.

Variations:

·         You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging.

·         If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.

2.      Barbell Bench Press

Main Muscle: Chest

 Ways to do it

·         Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

·         From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.

·         After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.

·         Repeat the movement for the prescribed amount of repetitions.

·         When you are done, place the bar back in the rack.

Caution:

·         If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

·         Beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

·         Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

3.      Isometric Wipers

Main Muscle: Chest

 

Ways to do it

·         Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.

·         Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.

·         Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.

·         Repeat for the desired number of repetitions.

4.      Single-Arm Push-Up

Main Muscle: Chest

 

Ways to do it

·         Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.

·         Maintain good posture, and place your free hand behind your back. This will be your starting position.

·         Lower yourself by allowing the elbow to flex until you touch the ground.

·         Descend slowly, and reverse direction be extending the arm to return to the starting position.

5.      Handstand Push-Ups

Main Muscle: Shoulders

Ways to do it

·         With your back to the wall bend at the waist and place both hands on the floor at shoulder width.

·         Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.

·         Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.

·         Push yourself back up slowly as you exhale until your elbows are nearly locked.

·         Repeat for the recommended amount of repetitions.

Caution:

·         Ensure that the floor surface is not slippery and also, if performing for the first time, use a spotter until you get good at this exercise.

6.      Push-Ups - Close Triceps Position

Main Muscle: Triceps

Ways to do it

·         Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.

·         Lower yourself until your chest almost touches the floor as you inhale.

·         Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.

·         After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Variations:

·         If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at   the knees to take off resistance or perform the exercise against the wall instead of the floor.

·         For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance.

7.      Body-Up Guide

Main Muscle: Triceps

Ways to do it

·         Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position.

·         Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement.

·         Slowly lower your forearms back to the ground by allowing the elbows to flex.

·         Repeat.

CONCLUSION

A standardized physical training session consists of three essential elements: warm-up, activity, and cool-down. These elements are integrated to produce the desired training effect.  More importantly, every standardized physical training session must have a specific purpose.  This purpose, to prepare you for the physical demands, follows a recommended rate of progression, specific to each individual’s tolerance to the current level of training.  There are three stages of standardized progression: initial, improvement, and maintenance.

Regular exercise will maintain the performance of your lungs and heart to most efficiently burn off excess calories and keep your weight under control. Exercise will also improve muscle strength, increase joint flexibility and improve endurance.