SPANGDAHLEM AIR BASE, Germany --
Whether you just want to pass your PT test, or blow it out of the water, here are some proven strategies, regardless of your goal.
The most important thing to work on is body fat, as excess fat affects every test component. Here’s one example: Let’s say an airman weighs 176 pounds and has 26% body fat; their run time is 12:20. If that same Airman reduces their body fat to 15.5%, their run time would drop to 11:11 – over a minute faster!
You can find out what your body fat is by using a body fat analyzer called an InBody. There are two in the Powerhaus Fitness Center. In addition, the Operational Support Team (OST) has a portable InBody that we can take to squadrons and test airmen at their worksites. The InBody saves your results, so you can re-test later to see how much you’ve improved.
How much cardio do you need to lose that extra fat? The basic recommendation is to get in at least 150 minutes per week. The frequency isn’t as important as the volume. For example, three days of 50 minutes each is as good as five days of 30 minutes each.
For weight loss, there’s no difference between running, cycling, rowing, elliptical or swimming. You can get just as fit on a bike as you can on the track. The only unique aspect of running is the movement pattern. Every other cardio benefit can be replicated on other modes. Do a workout you enjoy, and you are more likely to keep doing it. Mix things up with new exercises so you don’t get bored.
How hard should you work out? The easiest way to tell is “the talk test.” If you can’t talk, the intensity is too high; if you can talk on your phone or sing, the intensity is too low. You should be able to talk, but with difficulty.
It’s important to know exercise by itself does not result in large weight loss. You must change your diet, too. Spangdahlem does not currently have a dietitian, so your best bet is to talk to your PCM and schedule an appointment with a dietitian at Landstuhl Regional Medical Center (LRMC.) LRMC dietitians do offer video consultations, so you don’t have to go down there to see one. The next best option is to follow either the Mediterranean diet or the DASH diet. Both are evidence-based eating patterns that have proven benefits of improved health. Plus, they taste good!
One strategy that will make you faster is high-intensity interval training, or HIIT. HIIT involves short intervals of hard exercise, alternating with equal or longer intervals of low-intensity exercise. Typically, five to 10 intervals are performed. OST can provide HIIT protocols to any interested airmen.
In addition, it’s recommended Airmen include resistance training in their workouts. Resistance training improves all PT test components, including body fat, and unlike body fat, muscle will not slow you down on the run test. One study at Langley AFB, Virginia, in 2007 found that a combination resistance training/HIIT cycling program improved push-ups/sit-ups by 21%, and improved run times by an average of 35 seconds, even though for the 12-week study, the subjects didn’t run a step!
OST can provide guidance on how to build a safe and effective resistance program.
For more information on how to ace your PT test, contact me at guy.d.leahy.civ@health.mil, or 452-8199.