Is the Sayarot Day approaching? you want to get into shape?! We have prepared some tips and exercises that you can start today! It is important to keep exercising on a regular basis as a health habit, even if there is plenty of time until your recruitment day >
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Prepare your body for Yom Sayarot (Special Forces Testing Day)
What is the Sayeret Day?
On the Yom Sayarot, soldiers who are motivated to be drafted into the elite forces of the IDF, show up for a full day of testing. This is a day filled with physical and mental challenges.
Some tips before you exercise
- Before beginning the exercise routine, it is recommended that you will be checked by a medical physician, let him know about your intentions to start the physical training and make sure you are medically fit for it.
- Run on trails, grass, tight sand, and on dedicated run tracks.
- It is recommended to run with proper running shoes! You can consult with the shoe seller before buying the sneakers.
- Avoid exercising on hot days, and try to work-out early in the morning or in the evening.
- Be sure to drink plenty of water, even when you are not exercising.
- Spread your work-outs during the week and do not do the same physical exercise day after day, for example: On Sunday do aerobics and on Monday do power exercises.
Aerobic endurance training
Trainings that contributes to the development of aerobic ability and allows for better Aerobic endurance, helps maintain alertness and overall health. It is important to progress slowly, step by step, in the level of distance in order to reduce the risk of injury. It is recommended to exercise three to five sessions per week according to your fitness level.
- Walking briskly - Walking at a steady pace that increases rate of heart beat and breathing.
- Sequence Run - Running at a steady pace with moderate to medium level of difficulty.
- Increasing Sprints - Performing a running segment of 50 to 100 meters in which the running pace increases every few steps up to the running speed. The running segments should be performed within some training session and not as a solely exercise. It is recommended to perform this after warm-up which includes few minutes of jogging or when finishing the running sequence.
- Fast pace Sprint - After jogging for a few minutes, you need to increase the running speed to a moderate level and run at a steady pace. Do not exercise with full physical effort and get exhausted. It is very important to complete the practice a few minutes of jogging to relax your muscles. If pain occurs during the exercise, you should reduce the pace of activity.
Resistance training (strength)
These are exercises which are designed to strengthen and balance the musculoskeletal system. They significantly reduce physical injuries, increase metabolism, and facilitate various tasks. It is best to perform these exercises slowly and with low repetitions.
- Push-ups - Do 10 to 20 reps, 2 to 3 sets with about 50 seconds rest after each set.
- Sit-ups - Perform between 20 to 30 reps, 2 to 3 sets with 30 seconds rest after each set.
- Side Bridge - This position should be held between 20 and 30 seconds, 2 to 3 sets with about 30 seconds rest after each set.
- Front Bridge - This position should be held between 30 and 45 seconds, 2 to 3 sets with about 30 seconds rest after each set.
- Squats - Do 15 to 20 reps, 2 to 3 sets with a minute of rest after each set.
- Biceps Twins - Do 15 to 20 reps, 2 to 3 sets with a minute of rest after each set.
- Pelvic lift while lying down - Do 15 to 20 reps, 2 to 3 sets with a minute of rest after each set.
- Front down - Do 10 to 15 reps, set up to 2 sets with a minute of rest after each set.
This program should be performed between two to three times a week at the end of the running session or as a separate exercise. If you completed the full set of the exercise, you can add resistance by using the weights.
So, what are you waiting for? get off the couch, leave the laptop and start practicing from now on! you can do it, just do it!