News

Improving your winter PT test forecast

  • Published
  • By Staff Sgt. Rachael Garneau
  • 446th Airlift Wing, Public Affairs
MCCHORD FIELD, Wash. --  If your fitness assessment is taking place between now and February, when it's cold, there are some important factors to figure into your preparation like what you put in your body, on your body and how you train.

In the past few weeks, Washingtonians have seen a dramatic drop in temperatures. The high on Oct. 1 was 73 degrees Fahrenheit, but the average high over the past week has been at least 20 degrees lower.

According to the Old Farmer's Almanac, Tacoma is going to see winter temperatures a couple of degrees above normal this year. The coldest period should be from early December to late January. Rainfall is predicted to be below normal, though snowfall should be on par with an average Washington winter.

Despite the news of a slightly more mild winter, airmen must take certain steps before they hit the track for their assessments in the cold.

Team McChord's Fitness Assessment Cell evaluators tests about 1,000 Airmen a month, no matter the temperature.

"Typically, when it gets colder, people don't think to drink as much water as when it's warm," said Senior Airman Joseph Tanner from McChord's FAC. "You still need to hydrate throughout the day."

According to the Mayo Clinic, if you're not properly hydrated, it can cause your heart to work harder and decrease your energy levels, making you feel weaker.

Experts say you lose as much water through sweating during the winter as you do in the summer, says Maj. Vanessa Gallagher, 446th Airlift Wing Fitness Program Manager.

The Institute of Medicine determined that men should drink 3 liters (about 13 cups) of total beverages a day. The average for women is 2.2 liters (about nine cups) of total beverages a day. Both recommendations are more than the traditional eight glasses a day (about two liters) that most people believe they should drink.

In addition to staying hydrated, airmen should think about what combination of the physical training uniform they wear to the test.

"I've noticed when it's cold that people wear their full PT uniform," said Gallagher.

"Wearing both the pants and the jacket seems to make them hot and uncomfortable during the test."

When you're running, experts recommend dressing as if it's 20 degrees warmer than the actual temperature. This accommodates your body temperature rising with the exercise, said Gallagher.

"Some Airmen arrive to the test bundled up, but end up shedding the extra layers after they start sweating from the push-ups and sit-ups," said Tanner. "They end up running without the extra clothes."

"When you get too hot during the test, it can affect your score," said Gallagher. "Smart dressing when you're actually there for your test day can really make a difference."

Though putting on the right PT gear for the test is important, training for the assessment properly can get you a high score.

The FAC recommends beginning your training at least three months in advance, said Tanner.

"Even though it's important to run outside, you don't have to every time," said Gallagher. "If the weather is miserable and you're running three times a week, try to make one of those days outside."

If you do run inside on a treadmill, experts recommend using at least a 1 percent incline to simulate an outdoor environment, said Gallagher.

"Stop waiting until the last minute to prepare for your PT test," said Tanner. "If there's an area you're struggling with, don't be blind-sided on the day of the assessment."

To help 446th AW Reservists prepare, wing physical training leaders offer a PT session every month during the Saturday of the Unit Training Assembly at 3 p.m. at McChord's fitness assessment track.

So far, 2012 is a positive year for Team McChord's PT tests. As of Oct. 1, the base had a 91 percent pass rate. As of this week, the 446th AW has a 95 percent pass rate for the Reservists who are current on their assessments.