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How To Train for The Physical Fitness Requirements for the NDA Exam

Every year, the Union Public Service Commission (UPSC) specifies exam patterns for the National Defence Academy (NDA) exam. This joint exam is coveted by multiple aspiring candidates that aim to join the Defence Forces, i.e., the Indian Army, Indian Navy, and Indian Air Force. The physical fitness round of the NDA examination is considered the toughest among other government examinations in the country. UPSC conducts the NDA exam twice a year, where aspiring candidates undergo myriad tasks to prove their eligibility and become a part of the prestigious Indian Defence Forces. The admission process of the NDA has specific requirements, including an age limit, medical fitness, and more. As a result, most candidates are baffled about how to prepare for the NDA exam after the 12th standard. However, UPSC releases guidelines and notifications twice a year for NDA-I and NDA-II to keep candidates informed and reduce instances of misinformation.  

The candidates who successfully clear their written examination are called for Sahastra Seema Bal (SSB) interview. During the SSB interview span of 5 days, candidates undergo various tests and assessments, including physical fitness, medical tests, personal interviews, etc. Based on candidates' performance in every round, the Services Selection Board assesses the suitability of candidates for a career in the armed forces and recommends candidates for admission. 

How to Prepare for NDA Physical Test 

Physical fitness is one of the significant aspects of the NDA selection process. Since the soldiers should be prepared to bear the extreme field requirements, the SSB has stringent physical requirements to enroll candidates in the Indian Defence Forces. To elevate physical fitness for the NDA physical fitness Test, candidates should start preparing at least a year before the exam to improve their chances of qualifying. Following is a brief routine of how candidates can prepare for the NDA physical test.  

1. Consistent Exercise Routine 

Start your fitness journey with a regular exercise routine, focusing on multiple elements, including cardio, strength training, stamina, endurance, and flexibility. Gradually increase the intensity and duration of your workouts to build endurance and strength.  

  • Cardio Exercise - Perform exercises, including cycling, jumping rope, swimming, Zumba, etc., to improve your endurance, aerobic capacity, and stress tolerance. It will elevate your cardiovascular fitness and help you sustain physical efforts over time without becoming fatigued quickly. 
  • Run Soldier, run - It takes a considerable time to build endurance and improve running speed, so start your running routine as early as possible. Moreover, practice running regularly to increase your stamina and speed. Work on short sprints and long-distance running to prepare for different aspects of the fitness test. 
  • Strength Training - Perform exercises, such as push-ups, pull-ups, sit-ups, Russian twists, body weight squats, etc., to build muscular endurance. It will help you elevate your functional strength, develop mental toughness, and improve physical performance.  
  • Flexibility - Indulge in consistent stretching routines to help prevent the risk of injury during your fitness journey. Incorporating dynamic stretching before workouts and static stretching after workouts will improve your performance in physical tasks.  

 2. Balanced Diet, Hydration, and Rest  

A balanced diet with foods rich in meats, dairy, and legumes is essential for muscle repair, growth, and maintenance. A diet rich in nutrients, such as vitamins C, D, and E, and minerals like calcium, magnesium, and potassium plays a significant role in muscle contraction, bone health, and energy metabolism. Consistent consumption of a balanced diet and adequate hydration ensures high energy levels and optimum physical performance. In addition, allow your body sufficient time to rest and recover between workouts. Overtraining can lead to injuries and burnout. 

Being consistent with this routine helps candidates fulfill the demands of the NDA physical fitness exam.  

3. Seek Professional Guidance 

Working with a coach with experience in military fitness training can help candidates sketch a workout routine that suits their needs. They can access your present physical condition and customize a workout to help you train for the exact exercises with training methods that are most relevant to the NDA exam. Another way to improve fitness is to download a defense physical training app and connect with aspiring defense enthusiasts and fitness trainers to learn diverse workout styles to work on your fitness levels.  

The Bottom Line 

Undeniably, the physical fitness exam of NDA is one of the toughest exams in the world. Multiple candidates from various parts of the country take this examination and become a part of the Indian Defence Forces to serve the nation. By taking the appropriate steps and including suitable exercises in your fitness routine, you can qualify for the NDA physical fitness exam. So, pull your socks, become physically and mentally fit, and seize the chance to contribute to the betterment and well-being of India and its citizens. 

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