DOBBINS AIR RESERVE BASE, GA – Running. Whether racing or on the track, no aviator is spared by running, and an integral part of the Air Force fitness test is the mile-and-a-half run. We love it or hate it, it’s mandatory. With the arrival of January, that has changed.
“As of Jan. 1, 2022, the elevated aerobic multi-shuttle run, or HAMR, has become an alternative option to the mile-and-a-half run,” said Ken Duhart, exercise physiologist, 94th Support Squadron. of the force. “Now in bad weather the HAMR is mandatory and will continue to operate. “
The HAMR is a 20-meter, or 65-foot, indoor race that goes back and forth between two points, 20 meters in each direction. It is similar to athletic row exercises and the progressive aerobic cardiovascular endurance running, or PACER test.
“The test begins with a beep, and with each consecutive beep, the individual should reach the next line,” Duhart said. “There are twelve levels to test, and each level has a different number of times you have to hit the next row. Level one has seven beeps, two and three have eight, and it flows with 11 and 12, each having 12 beeps per level.
The test ends once an individual fails to reach the line three consecutive beeps in a row. You have to continue to the line in front of them, even if the beep is missing, before turning around to run to the other line. The member can also voluntarily end his test after obtaining the desired score.
“If you miss a beep, but reach the row that you missed and the next in time, your failures are reset because they have to be consecutive,” said Duhart. “But once you miss three in a row, your run is over.”
Each beep corresponds to a range of one and a half kilometers. At the start of the second level of the HAMR, the corresponding 1.5 mile run time begins to decrease from 23 minutes and 13 seconds, down. Each successful beep reduces this time from about 20 seconds at the start and near the end to just three seconds.
“Overall, you might run for a shorter time depending on your desired score, but the test just gets faster,” said Duhart.
The HAMR test offers the opportunity to reduce re-scheduling of fitness tests and weather-related issues and allow people with different body and muscle types to run in the best possible way based on their body type.
“HAMR has its place,” said Duhart. “We all have different body types and some of us have fast twitch muscle fibers and some slow ones, which makes us each more suited to endurance running or sprinting. Due to COVID, this was and is a great time to implement new changes and give members a choice of what works best for them. “
For Duhart, one thing is clear when it comes to receiving a good score, consistency.
“When it comes to exercise, diet and lifestyle, consistency is key,” said Duhart.
Regular training and maintaining a healthy lifestyle will help you in the long run, said Duhart. Your persistence will speak for itself and you will start to see results, and those results will help take you further and further, even on your physiotherapy test.