The Air Force released an updated physical fitness test score sheet and provided pilots with more options to meet their physical fitness requirements.

The updated guidelines released on Friday stated that starting from January 1st, pilots conducting aerobic tests can choose to run 1.5 miles on the runway, or they can choose to run a 20-meter shuttle in the basketball court. However, fast walking for aerobic fitness is still not an option for most people.

The person in charge of the service said that walking will be used as a component of aerobic exercise when announcing plans for additional testing options in the summer. Pilots who receive a medical exemption will still be allowed to walk 2K—approximately 1.25 miles.

In a Facebook post on Friday announcing the updated test components and score sheet, the chief sergeant. The Air Force’s JoAnne S. Bass said the walking option was eliminated, “until we can standardize the VO2 measurement equipment in every installation.”

The Air Force proposed an alternative one-mile walk to measure the aerobic capacity of pilots, also known as maximum oxygen uptake. The U.S. Air Force said this summer that the score will include the time to complete the test and the age, weight, and heart rate of the member at the time of walking.

Service officials describe the 20-meter high aerobic multi-shuttle run as a better measure of functional aerobic health. It requires pilots to sprint while adjusting speed and direction, which is similar to what they might do when covering or helping others in a mortar attack.

In order to maximize the operation of the shuttle, a 20-year-old male pilot must complete at least 100 laps back and forth. From jogging to sprinting, the number of laps is timed according to the recorded beeps, and the beeps gradually become faster.

The Air Force Reserve Command began testing and implementing shuttle runs in January 2020 as an indoor alternative to the 1.5-mile run in lieu of weather exemptions. Officials said the command issued an average of 1,800 to 2,000 weather exemptions each year.

For the strength part, the pilot can choose to do traditional push-ups or hand-release push-ups.

The Army also added hand release push-ups to its new combat fitness test. When the soldier is in a lower position between push-up repetitions, he needs to remove the weight from his hands and extend his arms to a 90-degree angle.

Fitness experts say that manual push-ups are often more difficult than traditional push-ups and require a stronger core.

In order to maximize push-ups, a 46-year-old female pilot must complete 37 traditional push-ups in one minute or 28 manual push-ups in two minutes.

For sit-ups, in addition to traditional sit-ups, the Air Force also approved cross-legged reverse sit-ups and planks.

The Air Force said that alternative fitness components will not apply to the US Space Force, which will develop a service-specific health assessment next year.

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