To prepare for IPPT or improve performance, combat-fit servicemen should incorporate interval training. The Department of Physiotherapy from Singapore General Hospital (SGH) advises.
Senior Physiotherapist Felicia Seah from the
Department of Physiotherapy at
Singapore General Hospital (SGH), a member of the
SingHealth group, gives tips to combat-fit servicemen on how to prepare and improve performance scores for the IPPT (Individual Physical Proficiency Test).
First off, forget about quick-fix solutions that promise to help you get fit in a short time. For relatively active men, IPPT training should begin at least 8 weeks prior to the test date. Those that rarely exercise or do it sporadically will need more time, i.e. at least 12 weeks, advises Ms Seah.
Training tips to improve your IPPT scores
Here are exercise tips for each of the three IPPT stations:
Push-ups (which replaces chin-ups) is used test a servicemen’s upper body strength.
How to train for this station: One way is to increase the resistance by elevating your feet when doing push-ups. For example, you could use a step at the bottom of the stairs or a low stool. The higher you elevate your feet, the greater the resistance.
Make sure your shoulders are directly above your hands. Look down on the floor and ensure your body forms a straight line throughout the exercise.
How to train for this station: Set a target number of repetitions and train towards achieving it. When performing sit-ups, ensure that your knees are bent about 90 degrees to maintain good lever arm movement.
How to train for this station: Apart from long distance running, incorporate interval training so as to be able to run at a faster pace.
As with any form of training, it is important to set safe, achievable goals and not to overexert yourself. Also, be sure to perform adequate warm-ups and to get sufficient rest to prevent injuries.
For overweight or obese servicemen required to take the IPPT, it is recommended (as a safety precaution) that you go for a medical check-up before going ahead with training.
“Such individuals should also pace themselves by monitoring their heart rate and exertion levels. Lastly, adopt a balanced and nutritious diet as no exercise program is complete without healthy eating,” shares Ms Seah.
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