Today I want to give you fresh news to change an aspect of your athletic preparation that you’ve probably been using for a long time.
The U.S. Army has eliminated the sit-up from its physical fitness program.
You understand exactly the exercise that you do in all gyms!!!
The sit-up is a free-body exercise usually used to strengthen the abdominal muscles, especially the rectum of the abdomen.
Sit-up exercises are a common workout that targets the abdominal muscles.
They can help strengthen and tone your core, including the rectus abdominis, obliques, and the transverse abdomen.
Here’s how you can run sit-ups:
- Start by lying on your back on a workout mat or comfortable surface.
- Bend your knees and place your feet resting on the ground, the width of your hips. You can also have your feet held or use a stand if necessary.
- Put your hands behind your head, crossing your fingers or lightly touching your ears. Avoid pulling your neck during exercise.
- Activate your core to contract your navel towards your spine.
Slowly lift your upper body off the ground, rolling your torso towards your thighs.
- Exhale during the ascent.
- Continue the movement until the shoulder blades come off the ground and you feel a contraction in the abdominal muscles.
- Pause for a moment at the top of the movement, then slowly lower yourself into the starting position by inhaling.
- Repeat for the desired number of repetitions.
Remember to start with a number of repetitions that are comfortable for you and gradually increase the intensity and amount as you get stronger.
It is important to maintain proper posture during exercise and listen to your body.
If you have pre-existing health conditions or concerns, it’s always a good idea to consult a healthcare professional before starting a new workout routine.
Really, like many other exercises that mobilize the hip joint (coxo-femoral) and its flexors, it is an exercise that essentially involves the numerous flexor muscles of the hip at the expense of the abdominal muscles, if not in the first degrees of movement.
“Exercise scientists” indicate avoiding sit-up exercise because of its relatively poor stimulation of the rectus abdominis and large recruitment of psoas, which causes excessive overload on the lower back, potentially creating compression of the vertebral discs, widespread pain, and increased exposure to injury in the area.
The U.S. Army has begun phasing out the sit-up in an effort to improve fitness and reduce the injuries of its soldiers.
Personal trainers and military consultants have found that the sit-up is too dangerous since the execution puts too much pressure on the spine.
The U.S. Army has eliminated the Situp from its fitness program
True, the U.S. military has effectively eliminated sit-ups from its physical fitness program known as the Army Physical Fitness Test (APFT).
This decision was made for various reasons, including the introduction of new criteria to assess the overall fitness of soldiers and reduce the risk of back injuries.
Instead of sit-ups, the army has introduced alternative exercises such as leg lift, which focuses on strengthening the core and abdominals without putting excessive pressure on the spine. This change was made to favor safer and more effective exercises for the military.
It is important to note that this change specifically affects the U.S. Army Physical Fitness Program and may not reflect the recommendations or practices of other fitness programs or organizations.
The Sit Up will most likely be replaced with the
in the eligibility requirements.
If you’ve never tried this exercise, it’s time for you to start because you’ll discover its hardness in its simplicity.
Now read these 4 statements about the sit up and then decide:
- One study found that 56 of the injuries of all soldiers after completing the old fitness test were attributable to the sit-up.
- Stuart McGill, professor of spine biomechanics at the University of Waterloo in Canada said dozens of studies have shown that the sit-up squeezes the discs of the spine and over time these can swell and press on the nerves, thus causing pain and lead to a hernia.
- Pete McCall, spokesman for the American Council on Exercise, told the Wall Street Journal that the sit-up is “an old exercise that is best thrown into the dustbin of fitness history.“
- Gen. Robert Neller, Commander of the Marine Corps, said, “At the end of the review, the goal will be to have a physical fitness program for the Marine Corps that ensures the overall health and well-being of our bodies.”
If the general is concerned about his “body” and that of his men you too who are an instructor or you work out you need to take care of your physical preparation and eliminate the sit-up from your workouts.
I know it’s an exercise that’s always been done but there are many alternatives like plank.
Now I do not know thirst often do this type of exercise but start to replace it with the plank, I do not ask you to eliminate it but to reduce the series and to do other types of exercises to stabilize the core.
In conclusion, the U.S. Army has eliminated sit-ups from its fitness program, known as APFT, because of the potential back health risks associated with this exercise.
In its place, the new ACFT physical aptitude test was introduced, which includes alternative exercises aimed at more comprehensively assessing the physical fitness of soldiers.
It’s important to remember that scheduling and training choices can vary between different fitness organizations and programs.
Although sit-ups can be considered a common exercise for the abs, it is always advisable to follow the guidelines and recommendations of your training program or consult a healthcare professional to adapt the training to your individual needs and conditions.
My advice is to replace it with the good plank or the leg rise to the bar for traction or lying down But in general consider that there are many alternatives to train in a different form the core that for a fighter is a central element as well as the medicine ball for example, the elasltici, kettlebell, etc.
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