When preparing for National Service, one of the important factors young men and women should bear in mind is the vigorous physical training they will be taking part in.
Many individuals live rather sedentary lives and it could be worthwhile to start preparing for the rigorous physical training that National Service entails prior to enlisting.
Here are some exercises to help prepare for National Service. As a bonus, many of these exercises help prevent sustaining the most common type of injuries.
Knee strengthening
Stand with your back against the wall with feet shoulder length apart. While pressed against the wall, slide your hips down against the wall until knees are bent at a 45-degree angle, holding this position for 5 seconds.
Repeat 8 times.
Ankle strengthening
1. Calf raises can be done by standing with your feet shoulder length apart. With hands placed on the hips, slowly raise yourself on your toes, eventually standing on the tips of your toes.
Repeat 8 times.
2. Hopping exercises: these are done to strengthen ankles and promote balancing in different directions. While standing on either leg each time, hop forward, backward and to the side about 5-8 steps.
Repeat 10 times on both sides.
Shoulder strengthening
1. Arm reaches can be done while lying flat on your back and extending the arms and legs. One arm at a time is slowly lifted towards the ceiling, ensuring that you lift yourself just enough that your shoulders are no longer on the floor. This position is held for about 3-5 seconds before relaxing and repeating the same with the other arm.
Repeat 10 times on both sides.
2. Crossover stretches of the arms are done by raising both arms, extend one arm perpendicular to the floor while taking the risk of the extended arm, the second arm helps to pull it back towards the body. This position should be held for 3-5 seconds.
Repeat 10 times on both sides.
Just remember, a little goes a long way. You can start slow with any of the above exercises and gradually add repetitions and increase the intensity to ensure you are at your physical peak before commencing National Service training.
While the above exercises focus on strengthening the regions that are most commonly injured, it is recommended to practice strengthening your whole body. This can be done incrementally, such as starting with a jog and increasing your speed and the duration of your exercise each time your exercise, in accordance with your ability. Additionally, full body stretches should be done to ensure that all your muscles are engaged regularly, to further strengthen them.
If you sustain any injuries when doing the above exercises or if old injuries present themselves and get more intense, remember to consult your doctor.
