Advice and Guidance

Cold weather clothes

If you’re exercising in cold weather, make sure you avoid injury and illness by dressing in layers. Try wearing a fleece on top of a synthetic base layer.

Hot weather clothing

If you’re training in hot weather, choose clothing that is made of a breathable fabric and is light in colour.

Running shoes

It’s important that your footwear allows you to exercise, without the risk of injury.

Favourite

You don't need a gym

Spending hours in the gym won’t prepare you for the Royal Navy, you'll need a combination of road running and traditional exercises.

Things you can buy

Give yourself greater flexibility by buying inexpensive apparatus to use at home.

Favourite

Tarmac running

Running outdoors is different to using a treadmill. Take all the necessary precautions to avoid injury.

Favourite

Treadmill running

If you’re running on a treadmill as part of your training, make sure you know how and when to use it correctly.

Favourite

Treadmill settings

You will be required to carry out fitness tests on a treadmill as part of the joining process. You can find distances, times and the percentage incline of each test in the stages and standards section. The results you have to achieve will vary from role to role, so make sure you get the right information and use it to prepare accordingly.

Back squat

Favourite

Bench press

Favourite

Bicep curl

Favourite

Box jumps

Favourite

Chin-ups

Favourite

Cleans

Favourite

Close arm press-up

Favourite

Crunches

Favourite

Deadlift

Favourite

Dips

Favourite

Farmer's carry

Favourite

Front squat

Favourite

Gecko Press Up

Favourite

Lat pull down

Favourite

Load carry

Favourite

Lunges

Favourite

Outers

Favourite

Press-up

Favourite

Pull-ups

Favourite

Rowing

Favourite

Shoulder press

Favourite

Sit-up twist

Favourite

Sit-up

Favourite

Snake-press

Favourite

Squats

Favourite

Squat thrust

Favourite

Star jumps

Favourite

Tricep dips

Favourite

Upright row

Favourite

V-sits

Favourite

Wide arm press-up

Favourite

Bleep test

Running outside

Squad run

Retrieve a brick

Retrieve a brick from the bottom of the pool

Lake swim

Swim

Swim and get out of pool

Swim circuits

Swim 40m in boiler suit

Tread water

Eating a balanced diet

Good nutrition is important during exercise training to provide your body with adequate energy to support physical changes and to optimise recovery.

Favourite

Energy requirements

The amount of energy you need depends on your age, size and gender, and the amount of exercise you do. You can vary your calorie intake to fuel your body when required.

Favourite

Snacking

You can still snack, but it’s important to know what you can eat without undoing all your hard work.

Favourite

Energy density foods

Energy density is the amount of calories per gram of food. Choosing foods with a lower energy density means you can eat more, without gaining weight.

Favourite

Food labels

Checking the label on the back of pre-packed food will help you manage your diet, stay healthy and get the nutrients you need.

Favourite

Eating out

You can still eat out and enjoy the odd takeaway, but it’s important to choose healthy options that don’t contain lots of salt and saturated fats.

Favourite

Dieting myths

You might need to reduce your calorie intake to control your weight. If you do, make sure you avoid the most common dieting mistakes. These include; fasting, skipping meals and using slimming pills.

Dietary supplements

If you have well balanced diet that provides the energy you need to train, you shouldn’t need any supplements.

Hydration

Keeping hydrated can help maintain physical and mental performance. Make sure you drink enough fluid to replace your daily losses. Be aware that if you are exercising hard then you may lose more water from sweating. Choose low sugar fluids such as water and milk.

Alcohol

The recommended weekly limit is 14 units.Try to have two alcohol free days a week. Regularly exceeding this can seriously damage your health. It will also increase your body weight, with a single pint containing 233 calories.

Favourite