The U.S. Navy enforces rigorous standards of physical fitness on all its sailors. Through training in boot camp and unit physical training, exercise is used to ensure all sailors are fit to serve and fight. These standards include running exercises, pushups, and sit-ups. Those looking to join the Navy can mitigate their stress and some initial physical discomfort in boot camp by preparing for these exercises through practice.
Run
Sailors in the Navy are regularly tested on a 1-1/2 mile run. Additionally, trainees at boot camp should expect to do a fair amount of running and hustling throughout the day. Newcomers to running can build up their endurance by starting off slow and increasing their distance and speed gradually. Jogging nonstop for 20 minutes is a good place to start, with gradual improvements made to speed and decreasing time. Once solid endurance is built up, the trainee should pursue speed and time by running several miles a day at slightly less than goal pace.
Swim
The Navy does not require all its sailors to know how to swim. However, swimming is an effective way to build strength and cardiovascular endurance. Additionally, those looking to enlist in water-borne jobs within the Navy such as divers, SEALs and EOD will be required to know how to swim. Those who do not know how to swim should look for swim lessons in their area. These are often provided at public swimming facilities and community centers such as the YMCA. For swimmer just looking for exercises, find a public, club or gym with a dedicated lap pool. A lap pool allows for practice of swimming technique and sustained swimming endurance.
Pushups
Pushups measure and build the upper body strength of a sailor. One of the best ways to prepare for pushups and is by doing them. Build up strength for pushups by varying the type of pushups performed. In addition to the standard shoulder-wide pushups, setting the arms wider and farther away from the chest will increase the workout of the chest muscles. Bringing the arms closer to the chest, such as in diamond pushups, will work the arms more. For a complete pushup workout, complete one to two sets of each of these three types of pushups, performing maximum repetitions before exhaustion.
Diet
Proper food consumption is a vital component of any fitness routine. While getting in shape, avoid foods high in saturated fats, excessive sugars, and fast food. Soda and alcohol may also adversely affect your fitness results. Aim for a balanced diet of fruits and vegetables, minimally processed carbohydrates, and lean proteins and dairy products. Consuming a balanced diet will help the body drop any excess weight and will give it healthful fuel to build muscle during physical training.
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