Preparation makes transition easier

It's not unusual to feel excited or anxious about leaving for Air Force Basic Military Training. After all, you'll be separated from family and friends, which can be stressful. The key is mental and physical preparation.

Getting involved with Air Force-related activities can be a way to overcome apprehensive feelings.

Spend time talking to your local recruiter. Ask him or her about Air Force life and what to expect at basic training. Hanging out with other people who are in the Delayed Entry Program is another way to help overcome uneasy feelings. DEP Commanders Calls are an ideal place to talk and interact with people in the DEP. These meetings are generally monthly and are mandatory.

Another way to deal with hesitant feelings is to help your recruiter with duties. By doing this, you'll be performing official duties, giving you a sense of belonging to your Air Force family. Recruiters visit local high schools and talk to students. You can help by telling someone else about your decision to join the Air Force.

Part of Air Force life revolves around physical fitness. Throughout your Air Force career you'll be asked to meet certain physical-conditioning standards. The Air Force physical-conditioning program is designed to ensure Air Force members are physically capable of handling military duty, while maintaining good personal health and looking sharp in uniform.

Physical conditioning at BMT can be rigorous if you're not prepared. A physically fit trainee has a greater chance of avoiding injury and graduating on time. Start an exercise program three times a week for 45 minutes a session.

The program should emphasize muscular strength, flexibility and cardio-respiratory endurance. Muscular strength is defined as the maximum amount of force a muscle can produce in a single movement. A training program using free weights is an ideal method to attain muscular strength and endurance.

A well-rounded exercise program also requires stretching before and after any exercise. Five to seven minutes of stretching before and after a workout is a good standard. Stretching should be performed in a slow, controlled manner for 10 to 30 seconds with some tension in the muscle. Avoid bouncing or using jerky movements because this may cause injury. Stretching helps flexibility and prevents common injuries, such as shin splints.

In addition to strength, endurance and stretching, you should be prepared for the cardio-respiratory endurance challenge at BMT. Build your endurance through aerobic exercise of at least 20 minutes three to five times a week using such exercises as cycling, swimming, roller-blading, running and lap swimming.

Succeeding at BMT could be a matter of mental and physical preparation.

Basic Military Training fitness test requirements

Males

              Time        Preparation

                          Six weeks before basic

Two-mile run  18 Minutes  Half-mile jogging/
                          walking program

Sit-ups       45 sit-ups  Perform three sets
              in two      of l5 crunches
              minutes     daily

Push-ups      30 push-    Three sets of push-
              ups in two  ups with 10 repeti-
              minutes     tions per set

Females

              Time        Preparation

Two-mile run  21 minutes  Half-mile jogging/
                          walking program

Sit-ups       38 sit-ups  Perform three sets
              in two      of 15 crunches
              minutes     daily

Push-ups      14 push-    Three sets of
              ups in two  push-ups with 10
              minutes     repetitions per set

Air Force Recruiting Service publishes DEP News as a monthly insert to
New Airman magazine. Information is intended for people in the Air
Force's Delayed Entry Program. Information in this publication is
subject to change without notice. All photographs are U.S. Air Force
photos unless otherwise identified. Questions and comments should be
directed to AFRS Public Affairs at(210) 652-5993 or DSN 487-5993, or
e-mail afrshqpa@rs.af.mil.