Physical Fitness of Army Personnel

Jawans and Officers of the Indian Army show physical fitness that personnel of no other Indian organization depict. Fitness is a result of rigorous physical training and the stern requirements of the job. For that purpose, the Indian Army selects candidates who possess good mental strength and physical stamina, and who don’t break down by strict training that makes them future warriors. One such test is the 1600 m race which is a part of the Physical Fitness Test (PFT). In this post, we understand the basics of Preparation for 1600m Race.

Preparation for 1600m Race in Physical Fitness Test

Indian Army selects physically fit and mentally strong candidates. The selection process of the Indian Army requires candidates to clear the prescribed minimum physical standards. This prestigious organization has set high bars for physical standards because it excepts nothing but the best. The Physical Fitness Test is daunting but not invincible. Thousands of candidates clearing the physical standards and achieving their dreams prove that hard work is an attribute to success.

The Physical Test carries 100 marks. For Army GD 100 marks of PFT are counted in final merit. But for certain rallies such as Soldier Clerk, Technical, Nursing Assistant, etc. the PFT is only qualifying in nature. A major event in the Physical Fitness Test is 1600 m race. It holds 60 marks out of the total for Physical Fitness Test (PFT).  Succeeding in it is a feat of great physical strength because of time restrictions. During the recruitment rally, it is the first test that candidates have to go through. Indian Armed forces expect candidates to clear 1600 m race in the following time limit

Demands of PFT

Contrary to what it may seem, it is not a cakewalk but a physically straining activity that demands every ounce of your energy and every breath. Due to the sheer number of aspirants, every event gets competitive. Soon culling of the herd starts to get the best out of the crowd. The system of enclosures is implemented, and candidates are divided into groups based on the time they take to complete the race. The size of the group is subject to the number of vacancies and the number of candidates attending the rally.

The first group contains 10-20 candidates sometimes even lower. Candidates who come first are rated as Excellent and are awarded 60 marks. While those who come in the second enclosure are awarded 48 marks. Those who are unable to come in the above two enclosures are sent back home. The marks obtained in it also help them in further tests, as earning full marks in one means they can afford to score a little less in the written examination. But it is advised to not slack off in any test as the merit list is usually based on written examination (except for soldier gd).

How to prepare for the 1600m race

The 1600 m race is of vital importance and often becomes the reason between selection and rejection. Therefore it requires a good level of preparation. Candidates just starting their preparation should focus on building their stamina first. They should develop a habit of running at least 1 -2 km. To progress candidates should increase their running distance. Once comfortable with running 3-5 km in a single go they should start working on completing the run within the stipulated time limit.  A well-planned schedule helps to focus on improving the time limit, building up strength in the legs, and developing core strengths.

Candidates can achieve the target by setting days that focus on a specific task such as long runs, short runs, and sprints. To maintain physical standards proper exercise, stretching and strengthening are required. Every run should have a pre-run warmup and a post-run cool-down session involving various stretching exercises.

And lastly, the candidates need a nutritious diet that replenishes drained-out nutrients and proper rest. The diet should be rich in protein that helps in developing muscle strength and just enough carbohydrates to keep one energized throughout the day. Muscles are stretched and often rupture when pushed beyond limits requiring a proper time to heal and regain their strength thus demanding proper rest.

Points to remember for Preparation for 1600m Race

• It is a test of your physical abilities and it takes time to improve. With continuous efforts, success should be at your feet.
• Don’t get disheartened by slow progress, remember “a journey of thousand miles begins with a single step”.
• Work on lung capacity and core strength.
• While running, avoid breathing with your mouth, as it decreases efficiency.
• Run in laps similar to what you’ll face at the recruitment rally.
• Run on soft ground with proper shoes.
• Proper diet and rest are an integral part of training.
• Consistency is key, be religious in your training schedule.

Prepare with SHAURYA ACADEMY

Preparation for physical fitness tests requires discipline and determination. Every small action in the right direction aids in crossing the finish line in the first enclosure. It is always better and often recommended to take guidance from experts who have gone through the same process and are masters of their crafts. Shaurya Academy trains aspirants under the leadership of Capt. Atul Kulshrestha and his dedicated and experienced team. Ex-Servicemen coach and prepare candidates for physical tests. Having their own training ground makes candidates accustomed to the conditions at rally events. We at Shaurya Academy take proper care to build and maintain the health of our students right from nutritious food to a proper schedule for rest. A team of the best teachers helps them with their written exam preparation. Together each member of Shaurya Academy works hard to ensure the success of every aspirant.

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