For over 100 years, Massachusetts Maritime Academy has been preparing women and men for exciting and rewarding careers on land and sea. As the nation's finest co-ed maritime college, MMA challenges students to succeed by balancing a unique regimented lifestyle with a typical four-year college environment. As a member of the cadet corps you will live, study, sail, work and play in an atmosphere that encourages you to be your best.
As you look ahead to orientation in August, it is recommended that you take part in a summer fitness program to prepare your body for the daily rigors of orientation, including physical training. However, if you have any health conditions or concerns about safely participating in an exercise program, or if you never have been physically active, you should first consult your personal physician or Health Services at MMA.
|Week 1||Week 2||Week 3||Week 4||Week 5|
|Walk 1/4 mile||Jog 1/2 mile||Jog 3/4 mile||Jog 1 mile||Jog 1 Mile +|
|Jog 1/4 mile||Walk 1/4 mile||Walk 1/4 mile|
|Walk 1/4 mile||Jog 1/4 mile|
|Jog 1/4 mile|
Push-ups and Sit-ups are exercises that may be performed daily provided you're not overloading the exercise. Your goal should be to perform a set of 10 push-ups at a given time; in a 2 minute format, the number of repetitions performed should be 15 (Female) and 30 (Male). If you're unable to perform said number of repetitions, the following are ways to increase your ability to perform a set number of repetitions:
- Perform the push-up from your knees rather than your feet
- Perform the push-up with your hands on an elevated surface
- Perform as many repetitions as possible, rest, repeat until you're able to perform 10 repetitions in 1 set
- Once you're able to perform 10 repetitions, perform additional sets of 10 repetitions
Sit-ups can be improved upon by performing a number of different abdominal strengthening exercises; however, you should be able to perform sit-ups with your feet supported by either another person or device. Your goal should be to perform 30 (Female) and 40 (Male) repetitions in 2 minutes.
Don't forget the importance of staying hydrated when exercising and using sun block for protection.