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How To Improve Physical Fitness

APFT calculator (Army Physical Fitness Test) will allow you to estimate your level of fitness according to the U. S. Army APFT Standards. This calculator will calculate your Army Physical Fitness score based on your age, gender, push-ups, sit-ups, and 2 – mile run. This type of test is a three-part physical test that is used to test your cardio fitness, strength, and endurance during Basic Combat Training.

This badge is awarded to soldiers who obtain a minimum score of 90 on each event and a minimum total score of 270 on the APFT. A requirement for graduating from Basic Combat Training is passing the APFT. This can help you to continue your career in the army. Before you start this training, it is important to prepare yourself mentally and physically.

One of these ways is with exercise. When you starting your exercise plan, it is important not to tire too quickly, pace yourself, and slowly increase your activity. In this way, you will avoid injuries, achieve optimal benefits, and reach army standards.

How to improve physical fitness

Physical fitness:

The definition of physical fitness is a state of health and well–being. More clearly, it is the capability to perform aspects of sports, occupations, and daily activities. Generally, physical fitness is accomplished through decent nutrition, moderate-vigorous physical exercise, and sufficient rest. Fitness is defined as the state or quality of being fit and healthy. Physical fitness is what makes the human bodywork an engine. It empowers us to perform up to our capacity. Fitness can be also described as a condition that helps us look, feel and do our best.

How to improve physical fitness?

It is very important to improve your physical fitness, so you will improve your overall health and you will feel more confident. Firstly, you need to assess your level of physical fitness. Then, it counts on how physically competent you are, improving your physical fitness level may be as simple as starting an exercise program or you may be looking to achieve some specific fitness goals. But, no matter your fitness level, there are some strategies which you can use to achieve your goals, so try them.

Set your goals:

It is important to have a fitness goal or a series of little goals which you are working toward that will help you to stay focused and may even help you to keep you motivated. You should be sure that your goals are smart. This means that they are specific, measurable, action-oriented, realistic, and time–based. If you want to exercise on daily basis, you may set your goals as something like “I will go for a brisk thirty-minute walk every morning this week”.

Cut down on alcohol:

When you drink high amounts of alcohol, then it can make it hard for you to improve your physical fitness. It adds empty calories to your diet and also, it can cause dehydration, fatigue, and other health problems. You should not consume than one drink per day if you are a woman and no more than two drinks per day if you are a man. If it is hard for you to moderate your alcohol intake, then you should talk with your doctor. You may need treatment to stop drinking.

Quit smoking:

Smoking can interfere with your fitness goals. Also, it can lead to life-threatening diseases, such as COPD, cancer, and emphysema. If you smoke, then you should talk with your doctor about treatment options which might make it easier for you to quit. There are some prescription medications and smoking cessation programs that can help you to stop smoking. You should know that not every treatment will work for you.

You may try several treatments before you find the right one. You should not expect treatments to work immediately. Some of them need several weeks before you start seeing any significant results.

Lose weight if you are overweight:

When you are overweight, you have a higher risk of developing chronic diseases, such as diabetes. Also, this can prevent you from being as physically fit as you could be. If you are having extra weight, then you may want to consider starting a weight loss program. You should remember that you do not need to lose a ton of weight to see health benefits. Even if you lose 5 – 10% of your total body weight, it can help to reduce your blood pressure, improve your blood sugar levels and lower cholesterol.

Track your progress:

A great way to stay motivated is to keep tracking your fitness progress. When you track your progress, then it can make it easier for you to see when you reach a fitness goal. You can track your fitness progress in many different ways. Some tracking methods for physical fitness include your ability to hold a difficult pose, such as a plank, for a certain amount of time; a number of sit-ups or push-ups, which you can do; how much weight you can lift; mile time; weight and/or body measurements.

Take a class: Exercise class will provide a good workout and a social outlet as well. You can participate in group exercise classes because they can help you to stay motivated more than working on your own. You can try an exercise class, such as pilates, tai chi, yoga, step, Zumba, or spinning.

Determine how many calories you need to eat per day:

If you want to improve your physical fitness, then you will also need to pay careful attention to your diet. If you are trying to cut down weight, then you will need to eat fewer calories than you burn. If you are trying to round out weight, then you will need to eat more. You should keep track of everything you eat. No matter if you need to lose weight or gain weight, you will need to keep careful track of how much food you take in every day.

You should start a food diary to keep track of your caloric intake. You should measure your food. It is very important to measure your food, so you will know that you are not overestimating or underestimating how much food you are taking in on a daily basis. You should read the labels on everything you eat and measure out appropriate portions to ensure that you are getting the right amount of calories every day.

Find little ways to move more:

You should add small bursts of physical activity into your day and this can help you to improve your physical fitness level. Even if you have only a few minutes, you can take advantage of this time and get a little extra physical activity into your day. You could do some sit-ups during a commercial break. You can park your car further away from the entrance to the grocery store. You can take the stairs instead of the elevator. All of these things can help to improve your cardiovascular health and build your strength.

Flexibility exercises:

They can stretch your muscles and can help your body to stay limber. Yoga and doing different stretches can help you to stay more flexible.

Add strength training:

Strength training is very important for physical fitness. But, you only need to do two strength training workouts each week. You should be sure that these two workouts target all of your major muscle groups, including shoulders, legs, hips, chest, back, arms, and abs. Both workout groups do not have to focus on all muscle groups at once. One workout can focus on your shoulders, chest, back, and arms. The other workout can focus on your legs, hips, and abs.

Balance exercises:

These can make it easier for you to walk on uneven surfaces and help prevent falls. You can try tai chi or exercises like standing on one leg, so you will improve your balance.


Your complete fitness program should include flexibility training, weight training, and aerobic exercise. You need to develop a routine for yourself that incorporates all of these on a regular basis and you will get the best overall results.

Include 30 minutes of cardiovascular activity most days:

Cardiovascular activity is an essential part of any plan to improve physical fitness. You should exercise 150 minutes per week. So, you should make an effort to include this activity in your everyday life. Also, you can make 75 minutes of vigorous cardiovascular activity.

You can do 15 minutes of stair climbing, kickboxing, or running five days out of every week. You should keep in your mind that exercising for longer is better. If you can make 300 minutes of moderate aerobic activity every day, then you will gain more benefits for your health compared to exercising for 150 minutes per week.

Hanan Marshal
Hanan Marshal
Hanan, a medical student (MBBS) having passion for writing and is very much interested in holistic living along with nature. He is very much interested in doing community service and watches anime and play PS4 during his free time. You can reach him through [email protected]


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