The IPPT (Individual Physical Proficiency Test) used to consist of five stations: chin-up, sit-up, standing broad jump, 4x10m shuttle, and the 2.4km run. And back then it used to include another station, which is half-knee bends and participants needed to take the test in "army t-shirts, slacks and boots". Now the IPPT is reduced to just three stations: push-ups, sit-ups and the 2.4km run; focusing on the upper body, core and lower body.
And just when you thought that it'd be a walk in the park, they brought in the machines.
Called the ELISS (Electronic IPPT Scoring System), these are only used for the static stations (push-ups and sit-ups). There, the motion sensors pick up your movements to tally the number of push-ups and sit-ups done. Which means every rep you do needs to be perfect, no half-assing allowed.
I falter at the push-up station. If I understand it, the ELISS at the push-up station takes into account of various factors—back straight, hips mustn't dip, arms in, the body has to be satisfactorily lowered before rising—for a push-up to count. So, even if you can perform, let's say, 50 push-ups under a minute, it doesn't count if your arm is flared out a little or if your back isn't straight. So, you need to correct the fundamentals of a push-up. At least, an IPPT push-up.
Local fitness brand, True Group, has got you covered. With the first and only ELISS outside of SAF camps, users can work on their push-ups at True Group's Tampines outlet. Here are five other tips to get your push-up to be on point:
You can't go into this cold, you'll need to have a modicum of activity. You don’t have to jump into the deep end but maybe start with a brisk stroll after dinner or take the stairs instead of the lift or escalator.
Find a workout that works for you
Once you get them baby steps going with the workout, we'll move on to something to get the heart racing. There are tons of fitness trends in Singapore and there's something that will suit your interest. From boxing boutiques to HIIT sessions, take up a few trial classes and see what floats your boat.
Here's how you get to Carnegie Hall…
"Practice, practice, practice" is the answer to that old joke. It's the same thing for your IPPT. Once you've gotten yourself in a moderate physical condition that, you can work on each of the three IPPT stations to get yourself familiar and comfortable.
For the static stations, there are fitness corners in your neighbourhoods that you can practise on. If you want to gain confidence and accuracy on your form, you can practice using the ELISS at True Fitness Tampines.
It's important to progressively test yourself. Applying milestones into your routine helps make it easier, both mentally and physically, to reach the big goal. Let's say, you start small with 10 perfect push-ups. Once you've achieved that, you increase that number to 20. Then once you hit that, increase it to 30 and so on.
Give yourself time to rest
Yes, working out is important but equally important is rest. This is the period where your body recuperates. Do not overexert yourself with an intense workout right before the day of your IPPT test. That puts you at risk of injury and might tire you out. Instead, kick back and relax either with an optional light workout and get a good night’s slumber.
Remember our tip on getting a free trial? You can get a free ELISS trial with True Fitness by calling 6788 9555 or online.