As we know that, for joining Indian Army you have to pass physical fitness test before written test.
Monday – Result Day or Timing
After the rest on Sunday, on Monday your body is relaxed and a new energy is generate in your body. So you can check your performance through a timing of 1600m race or running. If your performance is increase it means you are going in a right direction, If your performance is decreased then you have to find mistakes and correct them.
Tuesday – Speed Endurance
Speed Endurance is the ability to cover a large distance at a constant speed. Speed Endurance is mainly dependent on the power and capacity of energy production. You can use this technique to develop your speed endurance.
1. 400m race or running with 80% speed.
2. Walking or Jogging until your heart rate comes down to 120 to 140 approx.
3. 400m race or running with 80% speed.
This repetitions depend upon your experience or capability. You can adjust your recovery time according your capacity.
Wednesday – Leg Movement
For running 1600m, a perfect Leg Movement is required. We should lay stress on the technique of start and complete running action. We should practice it at a slow speed.
Some tips are given below :
1. Avoid looking down.
2. Keep your back straight.
3. Landing on the middle of your foot.
4. Use you nose for inhaling, and Mouth for exhaling.
5. Bend your elbows at a 90° angle.
6. Keep your shoulders and hands relaxed.
7. Don’t lean slightly backward.
Thursday – Strength Exercise
Strength is the ability to exert a force against a resistance. Our strength is mainly dependent on our muscles, because muscles is responsible for generating the force needed to move the body. So, for increasing our speed and endurance we need our muscles to be strong.
Strength can be developed with:
1. Weight training .
2. Hill climbing.
3. Dumbbell Exercise.
4. Push-ups, Pull-ups.
5. Crunches.
6. Hip extension.
Friday – Stairs Running
Running stairs hard makes your cardi-system work harder, so it can get more oxygen to your legs.
Running stairs boosts your aerobic capacity, while improve your overall strength.
You should running stairs at least 30-40 minutes in one day in a week . You can complete it in 2 or 3 sets also.
Saturday – 1hr. Running
Once in a week you have to running for an hour at average speed. It covers a long distance and provides a numbers of physiological benefits for the human body. It stimulates the heart , respiratory system and the brain and reduces cardiovascular mortality.
It develop more endurance and wont find yourself getting injured quite as often or easily. It develop mental toughness and teaches you coping skills. As you start adding more kilometres to your training runs, your confidence receive a boost when you find that your body can actually go to the difference.
Sunday – Rest ,Breathing exercise or yoga
You can also search for –
How to improve your Self-esteem?
AthletesWorld 