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If you’re reading this, you probably either want to know what you’ll have to do for the air force physical fitness test and/or how to train for it.

This article will cover both.

What Is Involved In The Air Force Physical Fitness Test?

You’ll be doing exercises in the following 4 areas: aerobic (running), body-composition, push-ups, and crunches.

Now, you’ll be rated on a scale of 1-100, but the trick comes with the age groups. You see, with different age groups comes different demands.

Just to state the obvious, the older you are the less you’ll be required to do.

If you want a full list of these ages and the requirements you can visit
http://usmilitary.about.com/od/airforce/l/blmalefitness.htm if you’re a male and
http://usmilitary.about.com/od/airforce/l/blfitfemale.htm if you’re a female.

3 Steps To Training For The Air Force Physical Fitness Test

1) The first thing you’ll want to do is write down the top grade you can get for each category. For example, 60 pushups would be a perfect 10 for a 20-25 year old.

After you do this, add a few reps and shoot for that. I would personally shoot for 70-75 just to be safe (and maybe impress your future officers).

2) Since you’re going to be training to failure during your air force physical fitness test most likely, I would suggest training to failure while you are preparing for the test. However, this is taxing on your body so do not do it everyday. You can try it every other day or ever 2 days, depending on certain factors such as how much you eat, your genetics, etc.

3) The third thing you’ll want to do to pass your air force physical fitness test with ease is to start learning how to visualize. It’s going to help you tremendously through the grueling workouts the air force will put you through, and it’s going to help you reach your goals faster.

The requirements for the air force physical fitness test aren’t too hard, but if you’re out of shape now they will prove to be a challenge.

Using these 3 techniques, and making sure you prepare in advance, the air force physical fitness test should be a walk in the park for you.

And if you need to lose a lot of weight to make it easier (remember, doing anything with your body will be much easier if you weigh less), there are a large variety of books that are available to help you get a fit body in the shortest amount of time as possible.

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There are many ways to workout at home that don’t involve buy expensive home gym equipment. As a matter of fact, you can get a better at home workout with bodyweight calisthenics, dumbbells of a combination of both. Let’s see why these options are better for your at home workouts.

Workout At Home With Bodyweight Calisthenics

Bodyweight exercises and calisthenics are something you can do right now. You don’t need any expensive equipment, although I would recommend getting a pull up bar. And don’t let the simplicity of bodyweight workouts fool you. They are very effective at improving fitness, burning off fat and building a strong, athletic body.

Even just doing as many bodyweight circuits of squats, push ups and crunches in 15 minutes can be a great at home workout. But the fact of the matter is, there are hundreds of bodyweight exercises and ways to combine so you will never be left wanting for an effective fat burning, muscle building workout. Try the above circuit workout and you’ll see what I mean.

Workout At Home With Dumbbells

Dumbbells are one of the best training devices available… bar none. Unfortunately, they are often neglected and used only for isolation type exercises to hit small muscle groups. This is a big mistake because they can provide on of the best full body workouts. And you can do them in the comfort of your won home.

I especially like dumbbell workouts because you can use the dumbbells with both limbs at the same time, one limb at a time or in an alternating fashion. This trains your body in the way it most naturally moves in the real world. Plus, they are great for building muscle and burning fat.

Workout At Home By Combining Bodyweight Calisthenics And Dumbbells

In my opinion, one of the best ways to workout at home is to combine bodyweight calisthenics with dumbbell exercises. The possibilities are endless and the workout is ultra effective. Here’s why…

Exercise is really about movement. There is the movement of your own body. And there is the movement of weighted objects. So, when you train using bodyweight exercises and dumbbells combined you are using the two best tools. And the results are fitness increases you can use, health benefits you can feel and appearance improvements (less fat and more muscle), you can see.

I hope your realize by now that with these 3 ways to workout at home you don’t need to join a gym. You can use your own body or dumbbells and get an at home workout that is actually better than a gym workout with all their shiny machines. Try an at home workout today and see how much better you perform, feel and look.