How should I prepare for the Naval Academy's physical aptitude examination?

I'm a junior in high school looking to apply to the Naval Academy. Can someone give me advice on preparing for the physical aptitude exam? I'm worried I might not meet the necessary requirements and could use some tips!

Absolutely, training for the Naval Academy's Physical Aptitude Examination (PAE) is crucial to ensure a competitive application. The PAE comprises push-ups, curl-ups (also known as sit-ups), and a 1-mile run, which measure your physical strength, endurance and aerobic capacity.

Starting with push-ups, which assess your upper body strength, and curl-ups, which gauge your abdominal strength. One way to work on these is through progressive overload. Start by doing as many push-ups/curl-ups as you can for three sets, with a rest in between each set. Over time, try to increase the number of repetitions in each set gradually. You could also incorporate planks and pull-ups to create a holistic strength training routine.

Next, the 1-mile run tests your cardiovascular fitness. Interval training can help you prepare for this. For example, you could sprint for 30 seconds, then jog or walk for a minute or two to recover, and repeat this process. Every week, try to increase your sprinting time and decrease your recovery time. Other training strategies such as running longer distances at a slower pace can also help build up your stamina.

Remember, while it's important to challenge yourself, listen to your body and rest when necessary. Building up physical fitness requires time and consistency, so don't worry if you don't see immediate results. It's also beneficial to maintain a balanced diet to support your increased activity level.

Lastly, don't forget about flexibility and injury prevention. Stretching before and after your workouts can help improve your performance and reduce the risk of injury. It's equally important to warm up before starting intense physical activity and cool down after.

Proper preparation, consistent training, and disciplined recovery will serve you well in preparing for the PAE. Remember, everyone starts somewhere, and your efforts will pay off over time. Good luck with your training!