Fitness Theory
Fitness Theory using Royal marine training as an example
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Most people believe Royal Marines to be muscle bound as a result of constant weight training. Bodybuilding routines are certainly not part of the training and when a Royal Marine recruit finishes training he will be lean, fit and well proportioned. It is is far more important for Royal Marines to have muscular endurance, and be able to perform exercises one after another. For any sport it is important that individuals have an all round physical fitness rather than concentrating on one specific area. Physical Fitness contains 7 components for all round fitness and although the average gym goer may not need to train all 7 components, it is certainly a great way to train.
7 Components physical fitness.
1 Flexibility:
This is the maximum movement of a joint using the muscles, ligaments and tendons around a joint. This is where a warm up and cool down stretch comes into play. Cool down stretches are the most important and dynamic stretches are seen as better than static stretches. These stretches help muscular recovery and produce strong healthy muscles. Hold cool down stretches for about 12 seconds, however if your range is not great then hold for up to 30 seconds. It may be an idea to alternate between dynamic and static stretches.
2 Endurance
Muscular endurance is the ability for an individual to repetitively perform an exercise time and time again without becoming fatigued. These are done at a moderate intensity and are very important for all Royal Marines. Muscular endurance is improved by going out for slow to medium paced runs. Gradually increase the distance you run to continually improve your muscular endurance. Muscular endurance helps promote a healthy body, healthy muscles and cardi vascular system, and helps with weight loss. Two endurance runs per week is a good idea.
3 Skill
This is the ability for the body to recognise the best way to perform a fitness activity the most energy efficient way. Its very important for sports persons and Royal Marines. It is also applicable to the average gym goer who may learn to endurance run without exerting too much energy.
4 Stamina
This is where the body learns to perform high intensity exercises and resisting fatigue for an endurance style repetitive exercise. Stamina training is a great way to get fit and lose weight. Stamina training is very important for all Royal Marines whether they are practising high intensity battle drills or using their skills for real in situations that can last for hours.
5 strength
This is the maximum force a muscle can exert under resistance. Many gym goers concentrate just on strength training however for good overall fitness one needs to incorporate the other elements of fitness. For Royal Marines strength training is important as it helps strengthen ligaments, tendons and muscles and helps prevent injury. Also Royal Marines need a good level of strength in order to complete training but Royal Marines in general try not to get too big as heavy muscles can slow you down when running, and need a lot of calories to fuel when training in the field. Muscular Strength training can help you jump higher, sprint faster which helps support the other elements of physical fitness.
6 Speed
Speed is how fast the muscles can move when needed. This isn't just about being able to sprint faster but also having faster reaction times. Speed training is done for short periods of time.
7 Power
This is the strength of the muscle and the speed the muscle can apply the strength. So if you are doing strength training and speed training this should cover this area, however jumping exercises can help improve Power. Power will be discussed later on as this is quite an in depth subject.
Royal Marine Training.
Every Royal Marine will undergo 32 weeks of commando training which is describes as one of the toughest and longest military courses in the world. Over a ten year period out of 50,000 applicants who wanted to join the Royal Marines only 3,750 succeeded. That's just over 7% which in my experience is fairly accurate. Royal Marine recruits will join a troop of up to 65 recruits (If you pass the pre selection course known as the PRMC and the paperwork stage), and at the end of the 32 weeks training you will find if you are still there that there are literally only a handful of the original troop left. Personally I feel this is what makes it so special to earn the green beret. So many have tried and few get the chance to wear the green beret and live the life of a Royal Marine.
Nigel Foster wrote in his book "The making of a Royal Marines Commando"
"It is not enough that you want to do a thing so badly...This is the first lesson taught by the Royal Marines-wanting is not enough, wanting does not entitle you to try. Only your own ability and real commitment can do that plus the pragmatic consideration that even if you do manage to pass the course, will you be of any use to the corps".
Physical Fitness: Getting fit
It is my opinion that being functionally fit is the most important overall goal for anyone wanting to get physically fit. Too many people in my experience want to get 'massive' ie have big bulging muscles. I can promise anyone reading this that you will feel so much better if undergo complete fitness training and work on all aspects of your fitness. I know many muscle bound guys who can not run a mile and get out of breath easily. To me these people are not fit as they have forgotten or ignored all the other aspects of fitness. I have left the Royal Marines now but still keep up my training and personally train a range of clients at the moment. I feel pretty good everyday knowing that i am fit. My energy levels are always high and my mental out look is good. Most of this i put down to physical fitness and the lessons I learned in the Marines.
For anyone wishing to join the Royal Marines i would say go for it. It is the best boys club in the world....(Sorry but girls are not allowed to join). Alternatively men can try out for the Royal Marines Reserve however I do not know much about the process for the reserves.
Free Online Personal Training will provide you with fitness program's and advice to help you
Tone Up
Lose Weight
Build Muscle
Etc
Free online personal fitness offers a readers blog with website updates plus gives you the chance to ask any questions. Online Personal Trainer Blog is there for all your physical fitness questions.
Certified Personal Trainers are on hand to give you the right advice.
Most people believe Royal Marines to be muscle bound as a result of constant weight training. Bodybuilding routines are certainly not part of the training and when a Royal Marine recruit finishes training he will be lean, fit and well proportioned. It is is far more important for Royal Marines to have muscular endurance, and be able to perform exercises one after another. For any sport it is important that individuals have an all round physical fitness rather than concentrating on one specific area. Physical Fitness contains 7 components for all round fitness and although the average gym goer may not need to train all 7 components, it is certainly a great way to train.
7 Components physical fitness.
1 Flexibility:
This is the maximum movement of a joint using the muscles, ligaments and tendons around a joint. This is where a warm up and cool down stretch comes into play. Cool down stretches are the most important and dynamic stretches are seen as better than static stretches. These stretches help muscular recovery and produce strong healthy muscles. Hold cool down stretches for about 12 seconds, however if your range is not great then hold for up to 30 seconds. It may be an idea to alternate between dynamic and static stretches.
2 Endurance
Muscular endurance is the ability for an individual to repetitively perform an exercise time and time again without becoming fatigued. These are done at a moderate intensity and are very important for all Royal Marines. Muscular endurance is improved by going out for slow to medium paced runs. Gradually increase the distance you run to continually improve your muscular endurance. Muscular endurance helps promote a healthy body, healthy muscles and cardi vascular system, and helps with weight loss. Two endurance runs per week is a good idea.
3 Skill
This is the ability for the body to recognise the best way to perform a fitness activity the most energy efficient way. Its very important for sports persons and Royal Marines. It is also applicable to the average gym goer who may learn to endurance run without exerting too much energy.
4 Stamina
This is where the body learns to perform high intensity exercises and resisting fatigue for an endurance style repetitive exercise. Stamina training is a great way to get fit and lose weight. Stamina training is very important for all Royal Marines whether they are practising high intensity battle drills or using their skills for real in situations that can last for hours.
5 strength
This is the maximum force a muscle can exert under resistance. Many gym goers concentrate just on strength training however for good overall fitness one needs to incorporate the other elements of fitness. For Royal Marines strength training is important as it helps strengthen ligaments, tendons and muscles and helps prevent injury. Also Royal Marines need a good level of strength in order to complete training but Royal Marines in general try not to get too big as heavy muscles can slow you down when running, and need a lot of calories to fuel when training in the field. Muscular Strength training can help you jump higher, sprint faster which helps support the other elements of physical fitness.
6 Speed
Speed is how fast the muscles can move when needed. This isn't just about being able to sprint faster but also having faster reaction times. Speed training is done for short periods of time.
7 Power
This is the strength of the muscle and the speed the muscle can apply the strength. So if you are doing strength training and speed training this should cover this area, however jumping exercises can help improve Power. Power will be discussed later on as this is quite an in depth subject.
Royal Marine Training.
Every Royal Marine will undergo 32 weeks of commando training which is describes as one of the toughest and longest military courses in the world. Over a ten year period out of 50,000 applicants who wanted to join the Royal Marines only 3,750 succeeded. That's just over 7% which in my experience is fairly accurate. Royal Marine recruits will join a troop of up to 65 recruits (If you pass the pre selection course known as the PRMC and the paperwork stage), and at the end of the 32 weeks training you will find if you are still there that there are literally only a handful of the original troop left. Personally I feel this is what makes it so special to earn the green beret. So many have tried and few get the chance to wear the green beret and live the life of a Royal Marine.
Nigel Foster wrote in his book "The making of a Royal Marines Commando"
"It is not enough that you want to do a thing so badly...This is the first lesson taught by the Royal Marines-wanting is not enough, wanting does not entitle you to try. Only your own ability and real commitment can do that plus the pragmatic consideration that even if you do manage to pass the course, will you be of any use to the corps".
Physical Fitness: Getting fit
It is my opinion that being functionally fit is the most important overall goal for anyone wanting to get physically fit. Too many people in my experience want to get 'massive' ie have big bulging muscles. I can promise anyone reading this that you will feel so much better if undergo complete fitness training and work on all aspects of your fitness. I know many muscle bound guys who can not run a mile and get out of breath easily. To me these people are not fit as they have forgotten or ignored all the other aspects of fitness. I have left the Royal Marines now but still keep up my training and personally train a range of clients at the moment. I feel pretty good everyday knowing that i am fit. My energy levels are always high and my mental out look is good. Most of this i put down to physical fitness and the lessons I learned in the Marines.
For anyone wishing to join the Royal Marines i would say go for it. It is the best boys club in the world....(Sorry but girls are not allowed to join). Alternatively men can try out for the Royal Marines Reserve however I do not know much about the process for the reserves.
Free Online Personal Training will provide you with fitness program's and advice to help you
Tone Up
Lose Weight
Build Muscle
Etc
Free online personal fitness offers a readers blog with website updates plus gives you the chance to ask any questions. Online Personal Trainer Blog is there for all your physical fitness questions.
Certified Personal Trainers are on hand to give you the right advice.
Muscle Meals
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Build Muscle Mass.......Ryan Reynolds green lantern workout
Nutrition News
Articles:
Muscle soreness
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Free Online Personal Trainer: Visit our and put questions to a certified Online personal trainer.
Free Online Personal Fitness: Please look around the site and learn as much as you can. Online personal fitness is completely free and will stay free. Getting Fit will boost your life in so many w
Lose Weight And Tone Up
How Many Reps Should I Do Per Exercise?, Plus Exercise Plans........Important Read
Build Muscle Mass.......Ryan Reynolds green lantern workout
Nutrition News
Articles:
Muscle soreness
Circuit Training
Free Online Personal Trainer: Visit our and put questions to a certified Online personal trainer.
Free Online Personal Fitness: Please look around the site and learn as much as you can. Online personal fitness is completely free and will stay free. Getting Fit will boost your life in so many w
