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PFT/PRT prep—Part 2: Muscular strength

Part 2 of HPRC’s PFT/PRT prep series focuses on exercising for muscular strength and endurance—critical components to performing your best on your fitness test.

Another basic component of Physical Fitness (PFT) and Physical Readiness Tests (PRT) training involves muscular strength and endurance, but as with aerobic conditioning, you need to develop it over time, not just before your fitness tests. Whether you’re training or in the field, and even when you’re not thinking about it—such as moving ammunition boxes into a transport—your muscular strength and endurance are essential components of your overall fitness.

But training to improve muscular strength is not the same as training for muscular endurance. Muscular strength is the amount of force that a muscle can produce with a single maximum effort. Muscular endurance is the ability to sustain a muscle contraction over a period of time, or to repeatedly contract a muscle over a period of time.

Learn how to use the FITT principle to develop a muscular fitness routine that will build both strength and endurance to prepare for PFT/PRT and beyond. Read more...

Tunes and training

Do you listen to music when you exercise? Find out how it affects your workout.

Music can have a huge effect on your performance and mood during exercise. Without realizing it, most people push themselves harder or move faster during exercise when listening to fast-tempo music, which increases heart rate as well as speed, endurance, and in some cases the rate of perceived exertion. Exercisers also feel an improved sense of well-being when working out to music.

So why is it you prefer certain songs when you’re exercising? One explanation suggests that a part of your brain tries to match the movement of your body to the beat of the music. In fact, scientists have found that when you listen to music with about 125–140 beats per minute, both your heartbeat and your movements synchronize to work at the most energy-efficient, optimal level for exercise. In essence, the music works with your brain to coordinate your bodily functions and optimize your workout.

The best workout songs seem to share certain characteristics:

  • 125–140 beats per minute during exercise, but slower for warm-ups, cool-downs, and some endurance-type exercises
  • A motivational or upbeat message
  • Familiar tunes or a preferred style of music
  • A tempo that matches the rhythm of your exercise

Ask your buddies about their workout playlists too. They might have something totally different to offer—a new beat to stay fit with. So turn on, tune in, and train!

For more tips on how to optimize your workout, explore HPRC’s Physical Fitness domain.

How to eat for endurance events

HPRC Fitness Arena: Nutrition, Total Force Fitness
Eating right goes hand-in-hand with preparing for an endurance event such as a marathon. Learn more about nutrition for endurance events.

Training for a marathon or some other endurance event? Building your endurance—by making the right nutrition choices—can make the difference between failure and success. HPRC’s performance nutrition strategies—“Going the distance”—provide the information you need to know what and when to eat for endurance.

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