Exercise

Discussion in 'Air Force Academy - USAFA' started by JohnUSAFA, Jan 23, 2011.

  1. JohnUSAFA

    JohnUSAFA USAFA 2015 Appointee

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    So there are about 5 months left till BCT and I'm curious to see how everyone is staying in shape to prepare

    Personally, I'm taking a weight training class as well as going to the gym when I can in order to get some extra running and lifting in. My weight training coach has been taking some time away from lifting to make sure I get adequate running time. My schedule is packed until February, so finding time for the gym is hard, but I'm managing.

    So what's everyone else doing?
    For those who are already in, any tips?
     
  2. DK6732

    DK6732 USAFA Cadet

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    Run. Run. And once you are done running....go run some more. The altitude here is tough for alot of people. The more you run the better you will be off when you get here.
    Also work on your core. Sit-ups, planks, flutter kicks, etc. I noticed we did alot of core workouts in basic....along with your usual push ups.
     
  3. nbbgolfcmdr

    nbbgolfcmdr USAFA Cadet

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    Definitely. You have to come here with a strong core and excellent cardio. Even if you're a good runner, you'll still be pushed. I would recommend getting a good running schedule down now, and then get boots when you come to Orientation, and then run in those until Basic. Most people won't be used to running in boots, much less carrying a rifle while doing so, so the more you push yourself at home will allowing your Basic to be easier, and you can help those who are struggling during those exercises.

    When I seriously started working for the Academy, I gained 25lbs of muscle, but never did enough cardio to shed the fat I had before. Granted, I could generally hold my own during Basic when it came to pushups and runs, but I lost 35lbs by the end of it. Besides saving yourself all the trouble of having to get all of your clothes refitted, life'll be so much easier, and you can help out your classmates. Remember: because it's easier for you doesn't mean you say, "Wow--I'm awesome." You have to keep your team in mind. If you take care of those around you, those around you will take care of you.
     
  4. ZoomingFalcon

    ZoomingFalcon Cadet

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    Just as a side note...don't count down. You will miss "normal" life very much.
     
  5. Idzak

    Idzak Member

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    Running

    I understand that while running, breathing thru the nose (in & out) is preferred.
     
  6. JohnUSAFA

    JohnUSAFA USAFA 2015 Appointee

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    Interesting fact I came across, not sure as to the validity:

    it seems that during runs, if you exhale while landing on your right foot you put pressure on your liver, which causes stitches on your right side.

    Exhaling while landing on your left foot is supposed to relieve that pressure and help ease the pain
     
  7. futureAFA

    futureAFA Member

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    I heard you should breathe in for 3 steps, then exhale for two. Works for me.
    for example inhale on LRL exhale on RL.
     
  8. 1993A10

    1993A10 Member

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    What I learned was that if you start getting a side ache while running you should try to change your breathing to inhale/exhale on the opposite feet you were using when you got the stitch.
     
  9. xeonv2

    xeonv2 USAFA '15

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    I've been running 3 miles every day and 6-10 miles on Saturday with the usual core workouts, pushups and pullups.

    And I do believe that everyone's breathing will differ, I personally use the "2-2" pattern, I breathe in for two steps and exhale for another two steps and like what 1993A10 said, I end up switching on either side when I start getting the stitch :thumb:
     
  10. BlackOps2015

    BlackOps2015 Member

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    Anaerobic: Call of Duty: Black Ops 2-3 hours PER DAY, doing FIVE pushups per death - KDR is 2.0+
    Aerobic: speed walking to/from class back to the gaming system - roughly TWO miles a day

    If you really want to be an EXPERT then throw in some stress ball squeezes switching right and left hands every fifteen seconds for three straight minutes. You will really feel the burn after that. Just saying
     
  11. Jezzie

    Jezzie USAFA Cadet

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    I didn't do much before basic and was fine. In the same boat with everyone else. If you're not in shape -they'll get you there. I'm from Texas and while I did feel the altitude, I didn't feel it necessary to sprint 1000 miles a day to prepare for basic.

    Girls - work hard on pull-ups. If you can't do them, get an exercise, pull-up assistant
    band.

    Guys - abs (flutter kicks with heavy boots on) are tougher for guys than girls. Work on these and set it at a fast pace keeping your knees straight.

    We did more pushups, planks (front leaning rest) and flutter kicks than running or anything else.
     
  12. bsa07eagle

    bsa07eagle Member

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    As Jezzie said for guys, I can't stress enough flutter kicks for guys. They are killer in heavy boots and I still get destroyed by some of our female upperclassmen. Try to see how long you can go with your legs straight and both with your hands under you and above you (they are a lot harder when you can't put your hands under your back). You will probably do more flutter kicks and push-ups than any other exercise.

    Later,

    Brian
     
  13. luckymacy

    luckymacy Member

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    and what if you can't keep up with them????
     
  14. Nateman15

    Nateman15 Member

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    I have been doing P90x. The upper body and core/ab improvement is insane. And I still have 2 months to go in the program. For being only a 90 day program, I can't see anything else being better to prepare you for the academy, as long as you keep up on some long distance running. P90x gets you breathing, but I don't think it's enough to get you ready to run 10 miles.
     
  15. Jezzie

    Jezzie USAFA Cadet

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    luckymacy - if you can't keep up, just go as fast as you can. Don't worry - everyone else will be in the same boat. And if you're really struggling... all that's going to happen is they're going to yell at you. That's it. Let it roll off your back and think (NOT out loud!!) about how silly they look getting all ticked off over something so stupid. After a week or so, you'll just tune the yelling out.

    Nateman - P90X is awesome and some cadets here use it. As for the running though, yes i know everyone says run run run run run but during first beast, there's not really anywhere to run you unless its during morning PT on the Tzzo, or out in the athletic fields. 1st BCT = pushups/flutter kicks in the hallways. Even in Jack's during 2nd Beast, the most we ran was like 2.5 miles maybe 3 times. I'm not saying slack off or don't train - but no need to knock yourself out for 10 miles =)
     
  16. Nateman15

    Nateman15 Member

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    Do 4 digs have time to go to the weight room and work out regularly on their own time? And how hard is the assault course and things like that at Jacks? these are just things i have always wondered. lol
     
  17. buffalo

    buffalo USAFA 2013

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    Yeah, you really do have quite a bit of free time as a 4*. This time is what you make of it. As for the assault course... Sure, it's tough, but that's one thing I wouldn't worry about too much right now. Part of the experience is not knowing what to expect and rising to the challenge.
     
  18. asko847

    asko847 Member

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    Did you not do much before basic because you were already in shape (maybe from participating in a sport therefore you didn't feel like you needed to exercise on your own) or did you really not do much exercising but still did fine?
     
  19. Jezzie

    Jezzie USAFA Cadet

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    asko847, granted i didn't do anything to physically prepare, I was a Turbo Kick (Cardio kick boxing) instructor at a gym, and I taught classes 3 times a week. So i suppose that helped me more than i thought it would, but it wasn't hard and was only 45 min, and other than that, i didn't do anything. As for working out, just work on cranking out the pushups.


    Nateman15 - as for the assault course, all i can say is to go into it with a hooah, "AHHHHHHHHHHHH!!!!!!!!" mind set. (that was a "warrior call", in case you couldn't tell, =p ) get pumped and get ready to get dirty.
     
  20. jetset15

    jetset15 Member

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    Obviously I haven't been through BCT seeing as I'm stilling waiting for that elusive acceptance letter, but from what I've heard, running is helpful not because you'll ever run 10 miles but because it helps your endurance/stamina, something you'll need when you pretty much work out for 6 weeks straight.

    Right now I'm getting up at 5:30 to have my butt kicked at my school's spring sport "boot camp" program. Pretty much P90X on crack, sprinting, lifting, and more push ups than I ever wanted to do :yllol:. But hopefully it'll all be worth it this summer (and hopefully I'll get there, right?).
     

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