As discussed in our blog earlier this week, preparing for the APFT is a combination of the right nutrition, sleep, and physical fitness techniques. Your body's physical performance depends on the food you put in it, the amount of sleep you get, and the way you train.
This week’s News Roundup brings you a collection of articles and blog posts discussing tips and techniques for preparing for the APFT.
For upper-body warm-ups, stretch multiple muscles at once. Reuters. “Dynamic stretches focus on getting the blood flowing and increasing range of motion by using multiple muscle groups simultaneously. Unlike static stretches, which generally involve holding a single pose for a minute or two, dynamic stretches use a series of controlled movements.”
Pre- and Post-workout Nutrition for High-Intensity Interval Training. Ace. “Due to the intensity of these workouts, it’s vital to follow a healthy nutrition plan with adequate nutrition in the days and hours leading up to a workout. Plan on a moderate- to high-carbohydrate meal that also includes protein approximately three to four hours before the HIIT workout, and then another high-carbohydrate snack within an hour after the workout.”
How Sleep Affects Athletes’ Performance. Sleep.org. “You can help your body better consolidate memories linked to motor skills simply by hitting the sack. In fact, sleep is vital for cementing recall linked to body movements. So whether you want to be able to repeat that perfect tennis backhand from yesterday’s practice or better hone your skills when shifting gears on your bike, getting your zzz’s may be just as important as fitting in training sessions.”
Get it Right: Push-Ups. Oxygen. “Beginner tip: If you’re not strong enough to do a fully extended push-up, go for one on your knees. To get into the proper position, get into plank, then drop your knees to the floor. Build up to standard push-ups by adding one to three each time you train. In a few months, you should be cranking them out! “