Whether you are preparing for Navy basic training or want to get into top shape, knowing what exercises recruits do in Navy basic training can help you succeed. The Navy requires all members to demonstrate physical fitness in a variety of areas by passing the Navy Physical Readiness Test. Boot camp helps prepare recruits to pass the test while also training them for a physically demanding career in the U.S. military.
Background
Navy boot camp is located along the western shore of Lake Michigan at Great Lakes Naval Training Center, north of Chicago. Boot camp training lasts from seven to nine weeks and includes a variety of physical training, including cardio, strength and flexibility programs. It also includes drills, shooting and marching. The Navy requires physical fitness of all members so they can be prepared to serve during emergencies, war and other times of need.
Cardio Exercises
The Navy Physical Readiness Test, which is taken in week six of basic training, requires completing a 1.5-mile run. Men must run the distance in 12 minutes and 15 seconds and women have to complete it in 14 minutes and 45 seconds. To prepare for the test and improve recruits' overall level of fitness, basic training includes running exercises. The U.S. Navy Personal Training Plan advises doing 20 to 60 minutes of cardio exercise three to five times per week to stay in shape for the Navy. Recruits are also required to pass a swimming proficiency test and train by swimming.
Strength Training
Basic training requires one hour of working out six days a week, according to the Navy's Recruit Training Command. Workouts combine cardio and strength training. Strength training helps prepare recruits to pass the PRT Test, which includes pushups and curlups. During boot camp, recruits are required to do strength training with exercises such as situps, pushups, pullups and weightlifting. Some of the weightlifting exercises in training include the bench press, squats, lunges, triceps extensions and bicep curls.
Flexibility
Navy basic training includes the BASES -- Balance Agility Strength Explosion and Stamina -- program, a weekly exercise regime that incorporates skills that needed on a ship with flexibility, strength and cardio training. Flexibility can help prevent injuries. Basic training incorporates stretches that work all the major muscle groups -- including the neck, back, legs, arms and chest muscles -- to help improve flexibility and reduce injuries.
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