The Marine Corps requires recruits to participate in regular fitness training, which includes cardiovascular and strength training exercises. The Marine Corps stresses the importance of adhering to a fitness program to increase the efficacy and readiness of combat units and to demonstrate leadership, according to Military.com. Marine Corps training incorporates functional strength, body-weight exercises, aerobic endurance and flexibility into a balanced fitness program that is adaptable for every fitness level.
Types
To build strength and muscular endurance, the Marine Corps focuses on body-weight exercises. Pull-ups, push-ups, sit-ups, crunches and dips make up the primary upper body exercise routine. Squats, lunges and sprints use body-weight to strengthen the lower body. Many Marine Corps trainees also incorporate heavy weight training into their fitness regimen and incorporate exercises such as bench presses, barbell curls, triceps push-downs, leg extensions and leg curls, according to Military.com.
Exercises
The Marine Corps requires a physical fitness test, or PFT, that incorporates pull-ups, crunches and a 3-mile run. Pull-ups effectively work the large muscles of the back, as well as the arms and core region. Female Marines perform a timed flexed-arm hang instead of pull-ups to test their upper body strength. The PFT includes a 2-minute abdominal crunch test. Marines ages 17 to 26 must perform 50 crunches within that period to pass the test. The 3-mile run, which tests aerobic function and cardiovascular endurance, must be completed in 28 minutes for males and 31 minutes for females in the 17 to 26 age group.
Features
In addition to the PFT, the Marine Corps utilizes a combat fitness test, or CFT. The CFT evaluates Marines' strength, agility, stamina, coordination and aerobic capacity, according to the U.S. Department of Defense. The CFT includes an ammunition lift exercise, in which Marines must lift a 30 lb. ammunition can overhead as many times as possible for 2 minutes. The CFT also features a maneuver under fire event that incorporates various practical strength training exercises such as carrying or dragging other Marines, grenade throwing and shuttle runs. Functional exercises help to enhance performance, speed and range of motion, according to the American Council on Exercise.
Benefits
A high level of fitness increases effectiveness on the field, an important consideration for Marine Corps trainees. Adhering to a regular weight training program helps to maintain a healthy body weight, reduces the risk of injury and helps to manage chronic health conditions, according to MayoClinic.com. Marines also benefit from the mental benefits of weight training, which include enhanced mental focus and increased stamina. Adhering to a Marine Corp fitness program helps build strong muscles, improve flexibility and increase cardiovascular efficiency and endurance, according to Military.com.
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