1. Careers
Send to a Friend via Email

Your suggestion is on its way!

An email with a link to:

http://usmilitary.about.com/od/airforcejoin/a/afbmtintfitness.htm

was emailed to:

Thanks for sharing About.com with others!

Discuss in my forum

Surviving Air Force Basic Training

Getting in Shape Before Basic

By

Surviving Air Force Basic Training

SSgt. Dawn Adams (standing), a military training instructor with the 331st Training Squadron at Lackland AFB, monitors trainees' pushups during physical readiness training.

Official USAF Photo

The final fitness test in Air Force Basic Military Training (AFBMT) is done during the end of the seventh week of training. That's not very much time to get into shape, even though you'll be working out six days per week during your time at basic. As such, Air Force officials highly recommend you be able to meet the below minimum fitness standards when you arrive at basic. This isn't mandatory, but it'll make you life much easier:

Males

2 mile run: 19:16
1.5 mile run: 13:45
Push-Ups: 34
Sit-Ups: 38

Females

2 mile run: 22:43
1.5 mile run: 16:01
Push-Ups: 21
Sit-Ups: 38

Remember, the above standards are the MINIMUM recommended for when you FIRST ARRIVE at basic training. They are not the graduation standards (which are much more restrictive).

On the Saturday or Sunday after your arrival, you'll undergo an initial fitness evaluation. If you fail to meet the above standards you can expect some additional attention from your T.I. and extra time dedicated to physical training each day.

Added note: I've been told that the Air Force is toying with the idea of establishing a "fit flight" for Air Force basic training. If adopted, individuals who fail the above standards on the initial fitness evaluation would be removed from their flight, and placed into a special flight, doing pretty much nothing but exercise all day, until they meet the standards. Once they meet the standards, they would then be placed back into a normal flight, entering the first week of training. I have no idea whether or not the Air Force will ultimately implement this program. The other services have similar programs for their basic training.

There are no "girl" push ups in basic training. In other words, you won't do push ups on your knees.

Push-ups and sit-ups must be performed with proper form. Those performed improperly will not count.

Push-Ups. To complete a push-up, assume the front leaning rest position with your arms shoulder width apart, feet together or up to 12 inches apart and body forming a generally straight line from your shoulders to your ankles. Keeping your head up, lower your body.

Sit-Ups. When practicing sit-ups, lay on your back with your feet together or up to 12 inches apart, knees bent at 90-degree angle with a spotter holding your feet at the ankles. Place your arms crossed over the chest with your hands at the shoulders or resting at the upper chest. Bring your upper body forward until your elbows touch your knees or upper thigh. Lower your back until your shoulder blades touch the ground.

Running. You can build up your running ability by starting out at a slow pace for 15 to 20 minutes. To ensure a smooth transition into the BMT fitness program, your goal should be a continuous 30 to 40 minute run 3-5 times a week. Consistency is the key. Make a schedule and stick to it.

To help get into shape, you may want to try the recommended 14-week Basic Training Physical Preparation Program.

For more detailed information on getting ready in advance, enroll in our FREE 21-Day Preparing for Air Force Basic Training "e-course."

Want to Know More About Air Force Basic Training?

Readers Respond: Surviving Air Force Basic Training

©2014 About.com. All rights reserved.