Military workouts are high impact workouts that are known for being tough and tiring. They are necessary for soldiers to increase their fitness that is needed for achieving victory and success in their tasks. The soldiers do military workouts with high intensity, large number of repetitions whether it is for each exercise when it is done or for the whole exercises throughout the week. The soldiers repeat doing their exercises from three to five times per week. You must bear in mind that the number of repeating performing exercises and the time that soldiers spend to perform these exercises cannot be taken as a typical level of performance that should be followed especially if you are a beginner and did not do any exercises before. The soldiers’ level of performance is of course perfect, but it is impossible to be achieved from the first time. You need to start doing these tough exercises gradually and regularly in order not to harm your body and cause different injuries. Here are some of the military workouts that are capable of increasing your heart rate and burning calories.
– Push-ups: It is one of the most perfect military workouts that is capable of increasing your heart rate. It involves different muscles such as those of the shoulders, chest and arms. In order to increase the intensity of this exercise, you can carry a load on your back such as a backpack or any other load. The soldiers have the ability to perform 30 push-ups in less than two minutes.
– Pull-ups: This exercise concentrates more on the upper part of the body especially the arms and shoulders. It targets different muscles such as those of the trunk, arms, shoulders, abdomen, hands and pelvic floor.
– Pulldown: The muscles that are involved in doing this exercise are scapular muscles, biceps or elbow muscles and latissimus dorsi.
– Crunches: This exercise is especially performed to target the abdominal muscles. It can be performed in different ways such as bending the knees on the floor, carrying a load or something in your hands, you can move your knees towards your face, there is also cross body crunches, bicycle crunches in which you move your legs like a bicycle and there is frog crunches.
– Bench press: It is based on lifting weights while you are lying on a bench. The exercise involves many muscles such as chest muscles, triceps, scapulae fixers, coracobrachialis, serratus anterior and trapezii. You can increase the intensity of the exercise on the arms through narrowing the space between your hands and if you want to work your chest muscles, then you can widen the space between the hands while you are lifting the weights.
– Swimming: It is a cardiovascular exercise. Doing laps will help you to get your heart rate up, involve the muscles of the upper part of the body, activate your lungs and heart.The average time that is needed for swimming a mile is from 20 to 30 minutes and this is for ordinary people not for soldiers.
– Squats: Although this exercise targets legs and buttock to strengthen and size them, it involves most of the muscles in your body such as those of the upper back, lower back, abdomen, trunk, shoulders, arms, costal muscles and strengthen heart.
– Lunges: This exercise is based on placing one leg behind you while the other one is bent forward. To increase the intensity of the exercise, do not let the leg that is bent behind you touch the floor and try to carry dumbbells in one of your hands. Lunges help you to strengthen thighs, buttocks and hamstrings.
– Running: It is very beneficial for getting your heart rate up which helps you to burn calories and lose weight quickly. For soldiers, they run two miles in less than 18 minutes while females must do it in less than 21 minutes. Some ordinary people can run from 3 to 6 miles in 20 to 30 minutes only.
– Sit-ups: It is another abdominal exercise that targets the abdominal and hip flexors muscles. Some people think that sit-ups and crunches are the same while in fact they differ from each other as in sit-ups you elevate your back with its upper and lower vertebrae until you find that they do not touch the floor on which you lie, while in crunches the lower vertebrae touches the floor and is not elevated. The number of sit-ups that soldiers can perform is 45 and this is in less than two minutes.
Do not forget to rest between exercises in order not to tire your muscles and you have to take into consideration that military workouts are not appropriate to those who suffer from health problems and injuries, so you have to ask your doctor first to know if you have the ability to perform this kind of tough exercises or not.