Air Force Basic Training Fitness Standards

Air Force Basic Training Fitness StandardsAir Force Basic Training Fitness StandardsThe final fitness test in Air Force Basic Military Training (AFBMT) is done during the end of the seventh week of training. Thats not a lot of time to get into shape, even though youll be working out six days per week during your time at basic. Required Fitness Standards Upon Arrival at Basic Training The following physical standards are required for enlistees upon arrival at basic training. Those who fail to meet any of these will be deemed medically unable to safely complete BMT. In this case, an enlistee may be processed for entry-level separation. Aerobic FitnessMalesFemales1.5 mile run18302135 Body CompositionMalesFemalesMaximum abdominal circumference39.035.5Maximum body fat20%28% Body Mass Index Requirements After arriving at Air Force basic training, each enlistee will be measured for body mass index (BMI). Those who are at or below a BMI of 18.5 are required to undergo a medical eval uation before they take part in physical training (PT). Recommended Fitness Upon Arrival at Basic Training Air Force officials highly recommend you be able to meet the below minimum fitness standards when you arrive at basic. This isnt mandatory, but itll make your life much easier Fitness TestMalesFemales1.5 mile runUnder 1345Under 1600Push-upsAt least 25At least 15Sit-upsAt least 35At least 30 Remember, the above standards are the minimum recommended before you arrive at basic training. These are not the graduation standards (which are much more restrictive). On the Saturday or Sunday after your arrival, youll undergo an initial fitness evaluation. If you fail to meet the above standards, you can expect some additional attention from your training instructor (TI) and extra time dedicated to physical training each day. Proper Push-Ups, Sit-Ups and Running Tips Push-ups and sit-ups must be performed with proper form. Those performed improperly will not count. Push-UpsTo comp lete 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. Variation push-ups done on the knees are not permitted. Sit-UpsWhen practicing sit-ups, lieon 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 stich your knees or upper thigh. Lower your back until your shoulder blades touch the ground. RunningYou 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 an d stick to it. To help get into shape, you may want to try the recommended 14-week Basic Training Physical Preparation Program.