Comprehensive health
The physical condition of the special Air Corps soldiers has reached a state that few people can achieve. Some athletes can run fast
Height and weight ratio
Excessive obesity has become a common problem in all aspects of Western society. It has even caused trouble in some military departments (especially in recruiting). The body's high intake of fat is not a problem, as long as one person maintains a certain amount of physical exercise can consume excess calories. Unfortunately, modern society's high-fat foods are cheap, easy to obtain, and very tasty. Plus, most people are always sitting in lack of exercise, making obesity a very serious medical problem in most developed countries. Obesity can dramatically increase the threat to life conditions such as heart disease, cancer, diabetes and stroke. However, severe obesity is still rare among military personnel because they generally maintain their past health status. Paying attention to the fact that the word “has passed†and even moderate obesity affects the effective maneuverability and endurance needed to complete the selection of special air crews.
It is important that your weight does not exceed the normal parameters of your height and physique. Otherwise your body will need to do some extra work to increase your extra burden on the selection process. In addition, obesity increases the workload of the heart and lungs, and sometimes there are dangers. Therefore, the tragic situation usually encountered by obese people is that it causes heart disease in over-action training. Included in this chapter is a table of heights and weights, which provides you with the height-to-weight ratio required for achieving overall health. If you are going to participate in the selection of a special airline, then you have better be cautious about obesity. Endurance training consumes a lot of fat, so adding a little weight (although it may not be visible) may provide some of the preliminary energy in the selection process ahead of you (this is especially effective in survival training). However, the elite soldier's diet should have a fat content of 10% or less.
The need for fat should attract the attention of those who are under ideal weight. The selection of special airline missions will consume a lot of your physical energy reserves. If there is no fat, the body will consume other body tissues to provide energy, which may cause serious health problems. Your goal is to get yourself within the correct height-to-weight ratio (if you are going to participate in the selection of special air missions, it is best to reach higher levels within the normal range) and maintain this status through strict diet and exercise. Ironically, this may make you eat more than usual. One person usually needs 2,500 calories, while a special air force regiment will need 4000 to 5,000 calories to maintain physical fitness.
Ideal height to weight ratio | |
Physical size | |
height | Small middle high |
5 feet 4 inches (1.62 meters) | 118-134 lbs 124-136 lbs 132-148 lbs (53.5-61 kg) (56.5-62 kg) (60-67.5 kg) |
5 feet 5 inches (1.65 meters) | 121-129 lbs 127-139 lbs 135-151 lbs (55-58.5 kg) (57.5-63 kg) (61.5-68.5 kg) |
5 feet 6 inches (1.68 meters) | 124-133 lbs 130-143 lbs 138-156 lbs (56.5-60.5 kg) (59-65 kg) (62.5-71 kg) |
5 feet 7 inches (1.70 meters) | 128-137 lbs 134-147 lbs 142-161 lbs (58-62.5 kg) (61-67 kg) (64.5-73 kg) |
5 feet 8 inches (1.72 meters) | 132-141 lbs 138-152 lbs 147-166 lbs (60-64 kg) (62.5-69 kg) (67-75.5 kg) |
5 feet 9 inches (1.75 meters) | 136-145 pounds 142-156 pounds 151-170 pounds (62-66 kg) (64.5-71 kg) (68.5-77 kg) |
5'10" (1.78m) | 140-150 lbs 146-160 lbs 155-174 lbs (63.5-68 kg) (66.5-72.5 kg) (70.5-79 kg) |
5 feet 11 inches (1.80 meters) | 144-154 lbs 150-165 lbs 159-179 lbs (65.5-70 kg) (68-75 kg) (72-81 kg) |
6 inches 0 inches (1.83 meters) | 148-158 lbs 154-170 lbs 164-184 lbs (67.5-72 kg) (70-77.5 kg) (74.5-83.5 kg) |
6'1" (1.85 m) | 152-162 lbs 158-175 lbs 168-189 lbs (69-73.5 kg) (72-79.5 kg) (76.5-86 kg) |
6 feet 2 inches (1.88 meters) | 156-167 lbs 16-180 lbs 172-194 lbs (71-76 kg) (73.5-82 kg) (78-88 kg) |
6 feet 3 inches (1.90 meters) | 160-171 lbs 167-185 lbs 178-199 lbs (72.5-77.5 kg) (76-84 kg) (81-90.5 kg) |
6 feet 4 inches (1.93 meters) | 164-175 pounds 172-190 pounds 182-203 pounds (74.5-79.5 kg) (78-86.5 kg) (82.5-92 kg) |
Heart rate
Height and weight give you a constructive goal, but even if you are in this range, of course, this is far from explaining your true health. More information can be obtained by testing your heart rate during strenuous exercise and quietness. The weaker your constitution, the faster your heart rate is in quiet and exercise, because the heart needs to deliver more oxygenated blood to the muscles. You can look at your health through two simple tests. (Note: These tests are only for men because the special airline group has not allowed women to enter, although sometimes they have used women from other units).
The first simple exercise is to determine your heart rate. You should just wake up or sit in the chair for nearly an hour while performing this test (be sure that you haven’t eaten at this time because you will be faster than usual to speed up digestion). Take a watch in front of you, place one hand's finger on the inside of the other hand's wrist and turn to the side of the thumb, about 1 cm (0.4 inch) inwards. Gently moving your finger should quickly feel your pulse beating. Don't use your thumb to find the pulse, because the thumb itself has its own pulse. Test how many times your heart beats in a minute. Use the chart below to estimate your health.
Physical stretching exercise. One foot supported the body and one hand rested on the wall to stabilize it. Stand upright, then use your free hand to grasp the ankle of the non-supporting leg. Pull your ankle to your ass so that you can stretch the upper thigh muscles. Always keep your body upright while exercising. Repeat the same action for the other leg.
Heart rate health per minute
30-59 very good
60-75 OK
75-85 General
86-99 difference
100 or more is very poor
If your heart rate is within the last two ranges (that is, poor or very bad), it is obvious that there are many tasks that need to be done to achieve the standard state of health required by the special airline mission, provided that if you can do it. Your benchmark should be 60 times per minute.
When you finalize your heart rate, you'd better be able to do a deeper simple test. Put on a simple outfit that is suitable for exercise, jump up and down on the training platform for three minutes, or perform a three-minute jump exercise of up to 15 to 26 centimeters. When doing sports, make sure that your feet are stable and stand on the training platform, then jump straight and jump. Stop immediately after three minutes, wait 30 seconds, and test your 30-second heart rate. The following chart can help you analyze the results.
Hamstring stretching exercises. Put your legs together and straighten forward, and bend your hands to grab your legs as far as possible. Keep your back straight and slightly bent. Be careful not to let the body bounce back. Stay relaxed and breathe, and continue to bend forward when you feel comfortable. To gently relax yourself.
Heart rate health every 30 seconds
33-36 very good
37-40 OK
41-43 General
44-47 can also
48-59 Poor
This kind of test reflects more problems than other tests, because it tells you how effective your heart will recover after intense exercise. If you are considering the selection of a special airline, you must ensure that your heart rate is within the top two ranges. The only way to do this is to adapt your body to this requirement through a continuous training program. .
muscle power
The training of British troops, including special air missions, does not place as much emphasis on muscle development as the United States military. For example, military training in the United States always focuses on push-ups, standing uprights, and equipment exercises to build up the soldiers' strong physique. The British military pays more attention to the soldier's endurance. As mentioned earlier, the training plan to moderately strengthen the body muscle group is very important for the body to achieve overall health. The selection of special air crews will limit the body's endurance. In some marches, the entire pack may exceed 36 kilograms (80 pounds). If your body is not strong enough, the body may not be able to bear under such pressure, and it will cause breathing and flexibility problems. And if the main muscles of the back, abdomen, and legs aren't well-grounded, such weight-bearing marches can cause damage to the joints, especially the knee.
In some actions, the entire package may be
More than 36 kilograms (80 pounds), if there is no strong body,
The body may be injured under such a heavy burden
Flexibility
Flexibility is a relatively neglected factor in overall health, especially for the military. In general, only those gymnasts and dancers need such physique qualities for flexibility, so that the body has a stronger ability to stretch. However, ignoring this important aspect may be a mistake. Flexibility is tied to the strength of the body, because more flexible muscles are more effective at achieving high-intensity movements (thus, professional runners will actively stretch muscles before the game). In addition, fully stretched muscles and ligaments can reduce the risk of strain during training, which is very important for the selection of endurance training for special air crews.
Durability
Durability may be the most important physical quality required by those special airline missions. The mountain training during the selection process will require the applicant's body to withstand strong pressure in a few days, which will exhaust his lung capacity and muscle stamina. Although the selection process for special air traffic missions is mainly focused on continuous load running, candidates must have a more comprehensive endurance training program. Through cross-training, such as running, swimming, cycling, ring training, and holding sports, physical endurance will be improved in all aspects. Remember that different aspects of physical fitness will develop in different ways because of your training methods. If you only focus on running, then when you have to complete a swim test, the endurance you get through running does not perform well in a completely different swim test, and soon you will find yourself exhausted. Therefore, comprehensive health requires that you be able to meet the needs of various endurance training.
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