Physical Fitness and You

SSB Aspirants--- watch your weight-

How to get your-self Physically fit before appearing for a SSB interview and there by facing the medical board with confidence  Check the following aspects before you proceed to the services selection board Interview. If you have decided to apply for Commission in Army, Navy, IAF, Coast Guard or any Police organization Then you must read this make a check list and go about it meticulously

               

Age ---- Height ------------ Weight chart--------------  Body Mass Index-

Height and Weight Standards for Men:-

Height in Cm	Weight in KG (Age Range in Years)
	Age 15-17	18-22	23-27	28-32
152 – 158	46 – 49	47 – 50	50 – 54	54 – 58
159 – 165	50 – 53	51 – 55	55 – 59	59 – 63
166 – 171	54 – 56	56 – 59	60 – 64	63 – 66
172 – 178	57 – 60	59 – 63	64 - 69	67 – 71
179 – 183	61 – 63 SSB Aspirants--- watch your weight- How to get your-self Physically fit before appearing for a SSB interview and there by facing the medical board with confidence  Check the following aspects before you proceed to the services selection board Interview. If you have decided to apply for Commission in Army, Navy, IAF, Coast Guard or any Police organization Then you must read this make a check list and go about it meticulously                 Age ---- Height ------------ Weight chart--------------  Body Mass Index-	64 – 66	69 – 72	72 – 74
184 – 185	64	67 – 68	73 – 74	75

Height and Weight Standards for Women:-

Height in Cm	Weight in KG (Age Range in Years)
	Age 20-25	26-30
148 – 151	43 – 45	46 – 48
152 – 155	46 – 48	49 – 51
156 – 160	49 – 51	52 – 55
161 – 165	52 – 54	55 – 58
166 – 171	55 – 58	59 – 62
172 – 176	59 – 61	63 – 66
177 – 178	62 – 63

If you are a body builder your bones would be slight heavy so you must tell the medical officer that your hobby is body building, he will give you some allowance

Otherwise, you better start the following exercise to bring yourself in the age- wt limit

A 10 % over weight to the above said scale is acceptable

If not you will be put on Temporary unfit list and given 42 days to improve

Exercise to start for burning your body fat

Note: The Medical board permits +/- 10% of the candidate’s weight (i.e. if a candidate is 21 year old with height 167 then boards will pass him if his weight in between 50.4 and 61.6) 

 

Eye sight-------------- Get your eye sight checked at an eye hospital and wear glasses if necessary

Lasik cannot be done before 20 years of age. If you are appearing of ssb it should have been done a year before the ssb 

Colour-blindness----- See our Chart

Teeth : must have a good set of 28 teeth. Go to a dentist and get it checked up prior to your ssb intervi0ew

Any surgery you have undergone—get the certificate of fitness from the Hospital you had undergone the operation.

Do not worry about minor operations. As long as you can carry out normal physical activities, you stand a good chance of being declared fit.

Find out about Flat foot / Knock knee it takes a long time to get these defects rectified. Consult a Orth specialist , in case you have been given unfit.

Wax in the ear- get it cleaned before going to SSB Interview

      

                                                                    

Exercise one

Running 3 km a day speed 5-6 mins per km- Not easy just try it

Sit ups 50 to 100 morning and evening

Skipping 250 a day

Cycling- Swimming  every day for 1 to 2 hours

Stop taking rice and go for wheat- No Ghee No parathas.

Black tea with less sugar

Diet watch it No sweets, no ice creams, reduce oil /fat intake

Some yoga for burning fat this is on rainy days and it takes a pretty long time

Am I killing you

Well you have to lose weight not me.

All the best.

Do it for 21 days non stop and I assure u you will lose weight.

I have done it why not you?

One month before SSB is enough

Do not take pills

Just multi vit tabs would do.

Get your BMS checked