Are you ready - Physical fitness test Published Aug. 13, 2010 By Chief Master Sgt. Marty Anderson 90th Missile Wing command chief F. E. Warren Air Force Base, Wyo. -- As of July 1, the Air Force implemented the new physical fitness standards. Currently, this wing is at a 25 percent failure rate. The majority of the failures are due to Airmen not running under the minimum time for the mile-and-a-half run. Although a 25 percent failure rate is not acceptable, I am optimistic after seeing squadrons having organized physical training sessions this number will significantly decrease. When I first arrived here, I did a practice test with the 790th Missile Security Forces Squadron and have witnessed the improved pass-rate through mandatory PT sessions three times a week. Just last week, I ran with the command post staff as they were conducting a PT session. I urge all supervisors to implement mandatory PT for their Airmen. Physical training will not only have a positive impact on productivity but also team dynamics, and it prevents negative consequences for our Airmen. The Air Force has made critical changes to AFI 36-2905. Not only have the standards changed, but also the consequences for not meeting the minimum 75 fitness score. The first change is an Airman must meet the minimum standard for each of the testing categories based on age, or the test will result in a failure. Be careful; just because you meet the minimum requirement in each category, your score may not be above a 75. The second and serious consequence is after the second PT failure a commander may recommend the Airman be separated from the Air Force. It is important to develop a training regimen and stick to it. I highly recommend working out with a partner. A partner provides encouragement which helps to motivate and challenge each other while striving for personal goals. Ensure your training consist of warming up, stretching, cardiovascular, strength training, cooling down and stretching. The key is to find exercises you enjoy, but at the same time, you have to push yourself. If you ride a stationary bike and are able to have a conversation the entire time, maybe you need to look at your intensity level. Set realistic goals for yourself. If you are barely able to run one-and-a-half miles, you will not be able to run a marathon in two weeks. If you weigh 220 pounds, you will not be able to healthily lose 20 pounds in 10 days. It is important to set intermediate goals in support of long range goals. I follow the rule of thumb of extending my distance by only 10 percent. Within a few weeks, I went from two miles to four miles; my goal is five miles. As for fitness training, it is important to mix things up. For example, on Mondays I run four miles, Tuesdays I lift weights and walk on the treadmill at a steep incline for 60 minutes. Wednesdays is a speed workout. I sprint a quarter mile, walk, run half a mile, walk, run three-quarters of a mile, walk, run half a mile, walk, then sprint a quarter mile. Thursdays I lift, and Fridays is a nice relaxing run. One area that I have been neglecting is core training, and according to the health and wellness center, this will impact your overall performance. Not to mention, core training will help prevent back problems as you get older. So, my plan is to work on core exercises as well as throw in some pushups five times a week. Although everyone is extremely busy with mission requirements and family, it is important to maintain your physical fitness in order to be productive on the job and in life. There have been days where I didn't want to work out because of a hectic work day, but I forced myself to get out and complete my routine. Afterward, my stress was significantly reduced and I felt a sense of personal achievement because I did not allow myself to make excuses. Contact the HAWC at 773-4292 for ideas on improving your physical fitness as well as nutritional needs. You will be thankful in the long run!