Hello.
I joined the AF, and I have at least 10 weeks to prepare myself before I ship off. The recruiter told me to just practice running and don’t have to worry about situps or pushups because we’ll be doing muscular fitness during the 8 weeks at Basic. I just want to be good and ready and not have to worry about anything when I'm in.
For the past two weeks, I've been doing 20 min. of jump rope and sit ups with push ups 3-4 times a week. Now I need to start running. I haven't done it since high school. The graduation standard is 13:56 for a 1.5 mile run. I'd also like to run more once I achieve that.
How do I start, how much should I run a week?
I’m 5’1â€Â
Workout Plan Needed
Moderators: Boss Man, cassiegose
Meals every 2.5-3 hours.
Protein sources
Skinless Chicken, Breast / Slices. Lean Turkey, Red Meat, Egg Whites, Low fat / non-Fat Yoghurts and Cheeses and Cottage Cheese, Soy Beans, Tofu, (Soybean Curd), Fish, Rice, Peas, Legumes, Low-salt Nuts, Low-fat / Skimmed Milk.
Carb Sources
Vegetables, Fruits, Rice, Beans, Wholegrain Cereals, Wheatbread, Pasta.
Fat Sources
Flaxseeds, Flaxseed Oil, Almonds, Cod Liver Oil, Udos, Fish oils, Polyunsaturated / Monounsaturated spreads, Omega Fatty Acids.
You are going to need at least approximately 1,800 calories a day, (female average), so if you eat the 6 meals ever 2.5-3 hours, this is how you might do that.
25 grams Protein, 40 grams Carbs, 4-5 grams Fats per meal
100 calories Protein, 160 calories Carbs, 35-45 calories Fats approx.
Daily totals 150 grams Protein, 240 grams Carbs, 24-30 grams Fats
600 calories Protein, 960 calories Carbs, 215-270 grams Fats approx.
1,775-1,830 calories daily.
As for running, I think you should aim for about 20-30 minutes, and do it 3 times a week to get started. Take it at a moderate pace, and don't overstretch yourself physically. You might find you need to do minute speed walk sections for recovery, as jogging for 20-30 minutes straight might be too difficult initially, until you improve enough to jog for longer unbroken periods.
Protein sources
Skinless Chicken, Breast / Slices. Lean Turkey, Red Meat, Egg Whites, Low fat / non-Fat Yoghurts and Cheeses and Cottage Cheese, Soy Beans, Tofu, (Soybean Curd), Fish, Rice, Peas, Legumes, Low-salt Nuts, Low-fat / Skimmed Milk.
Carb Sources
Vegetables, Fruits, Rice, Beans, Wholegrain Cereals, Wheatbread, Pasta.
Fat Sources
Flaxseeds, Flaxseed Oil, Almonds, Cod Liver Oil, Udos, Fish oils, Polyunsaturated / Monounsaturated spreads, Omega Fatty Acids.
You are going to need at least approximately 1,800 calories a day, (female average), so if you eat the 6 meals ever 2.5-3 hours, this is how you might do that.
25 grams Protein, 40 grams Carbs, 4-5 grams Fats per meal
100 calories Protein, 160 calories Carbs, 35-45 calories Fats approx.
Daily totals 150 grams Protein, 240 grams Carbs, 24-30 grams Fats
600 calories Protein, 960 calories Carbs, 215-270 grams Fats approx.
1,775-1,830 calories daily.
As for running, I think you should aim for about 20-30 minutes, and do it 3 times a week to get started. Take it at a moderate pace, and don't overstretch yourself physically. You might find you need to do minute speed walk sections for recovery, as jogging for 20-30 minutes straight might be too difficult initially, until you improve enough to jog for longer unbroken periods.
If you stick to multi joint exercises, you shouldn't need to exceed about 45 minutes. Some people go for longer, but exercises that target more than one muscle at once would be beneficial.
You need to be aware though, if you are getting into weights, it would be better for 4-6 weeks, to work the whole body about 3 times a week, and do a couple of sets on each muscle, so your body gets used to doing the weights.
This would work, as on days when you don't do weights, you could do the Cardio, so you alternate between weights and Cardio, and then take one day off in the week, where you do no exercise at all.
You need to be aware though, if you are getting into weights, it would be better for 4-6 weeks, to work the whole body about 3 times a week, and do a couple of sets on each muscle, so your body gets used to doing the weights.
This would work, as on days when you don't do weights, you could do the Cardio, so you alternate between weights and Cardio, and then take one day off in the week, where you do no exercise at all.