With the Irish army recruiting 1,450 new personnel what better way to get fit in time for this summer then following the defence forces fitness regime?
On the Defence Forces Ireland website they give information to prospective recruits on what to expected, including the dreaded fitness test. They state that military fitness differs to physical fitness as recruits need to perform physical activity, while having; ‘the ability to respond instantly and effectively to the physical and psychological demands of combat with a minimum of distress and to return to a normal healthy state once the demand ceases’.
The Military Fitness tests are conducted in three parts:
Body Mass Index
An assessment of percentage of body fat using the body mass index test and skinfold calliper test. Individuals who score in excess of 70mm (males) or 80mm (females) on the skinfold calliper test will not be permitted to continue with the test.
Local Muscular and Cardio Vascular Endurance
Each inductee will undergo a local muscular and endurance test where they are required to complete push-ups and sit-ups under a timed test. Females may do modified push ups, but must still make 20 of them and 20 sit ups in the minute deadline alongside their male counterparts.
Their website details the correct form to take when doing both activities.
On completion of the Local Muscular Endurance test each inductee is required to complete an Aerobic Capacity test which involves the inductee running a certain distance in a given time.
Males must run 2.4km in11 minutes and 40 seconds, while women must complete the same distance within a time of 13 minutes and 10 seconds.
A 10km loaded march
Interested parties can download the Defence Forces specialised 8 week fitness programme, which schedules workouts to aim towards passing the fitness test. It builds up speed and distance in the running, as well as incorporating muscle strengthening and conditioning, and all important recovery time that they say ‘must’ be adhered to.
• Details for each circuit and running can be found when downloading the guide from www.military.ie