We will now introduce you to the type of training you will need to complete before the Pre Joining Fitness Test (PJFT). Our personal training instructors will show you how to perform the exercises.
At the RAF, being fit means looking after yourself. It means staying fit and avoiding injuries. It means being resilient and robust enough to be ready for anything.
There are lots of ways to judge your fitness. The key areas we look at are aerobic fitness, muscular endurance and mobility. You can improve all these areas through hard work and training.
Warming up and cooling down are an important part of staying fit. Warming up helps to prevent injury by preparing your body for training. Cooling down helps your body return to normal after exercise.
If you want to prepare for life in the RAF, improving your fitness by training safely is a great way to start.
Start off with these gentle exercises that use the whole body for 2 – 3 minutes.
Complete the exercises shown below to get your muscles warmed up and ready to go. As well as completing the mobility exercises which help look after your joints.
Aerobic fitness is all about how well you get oxygen around your body. When you’re doing an activity, if it makes you warm and out of breath, it’s probably working your aerobic fitness.
Activities like cycling, swimming, running and walking are all types of aerobic exercises. If you’re just starting out, try alternating between walking and jogging for 2.4kms.
Muscular endurance means how powerful your muscles are and how well they work against resistance. Press-ups, sit-ups and triceps dips are all examples of muscular endurance exercises.
One you complete your workout. It's important to cool down and stretch the muscles you have used in order from them to recover. Complete each of the exercise shown below, holding each stretch for 30 seconds.
This will ensure your body recovers properly and is prepared for any future workouts.
Eating well is just as important as training well. That’s because a balanced diet will help you stay strong and healthy, so that you can perform at your best.
DIET TIPS
We have created key fitness resources that will help you get started on your fitness journey. These resources will help you to prepare and train specially for the PFJT.
