best NDA coaching in lucknow

1. +919454551848, +919519441948  SHIELD DEFENCE ACADEMY PHYSICAL FITNESS TIPS FOR DEFENCE ASPIRANTS: NDA, XY GROUP, NAVY & CDS Home » Physical Fitness Tips for Defence Aspirants: NDA, XY Group, Navy & CDS Recent Posts NDA new batch started Join Shield Defence Academy CDS vs AFCAT Physical Fitness Tips for Defence Aspirants: NDA, XY Group, Navy & CDS Important NDA Exam Dates 2026: Notification to Result July 15, 2025 12:21 pm Physical Fitness Tips for Defence Aspirants: NDA, XY Group, Navy & CDS CDS 2 2025 Preparation Guide

2. CDS coaching Why Early Preparation Matters If you want to join the armed forces, whether it’s through the NDA, Air Force XY Group, Navy SSR/AA, or CDS, getting in shape is just as important as studying. The defence services want people who are not only physically strong but also mentally tough and ready to face any challenge that comes their way. This blog will explain the most important fitness standards, give you some useful tips, and show you a clear way to get ready for defence. Privacy - Terms Top 30 GK Questions Most Likely to Come in NDA CDS 2025 Why Physical Fitness is Essential Shield Defence Academy the Best NDA Coaching in Lucknow In the Indian Armed Forces, being physically strong means more than just having big muscles. It also means being disciplined, having stamina, being confident, and being able to work under pressure. Selection boards use a variety of physical tests and medical evaluations to see if you can meet these requirements. If you don’t meet the physical requirements, you could be turned down, even if you did well on the written test. After 10th and 12th or Graduation Which Defence Exam is Right for You Physical Standards Comparison Table Entry Type Running Test Push- Ups Sit- Ups/Squats Height Requirement NDA Foundation After 10th NDA 2.4 km in 15 mins 20 Sit-ups, chin- ups Minimum 157.5 cm Air Force X/Y 1.6 km in 6.30 mins 10 10 sit-ups, 20 squats Minimum 152.5 cm Categories Navy SSR/AA 1.6 km in 7 mins 10 20 squats Minimum 157 cm AFCAT Airforce CDS Varies by academy Regular strength & stamina training expected Must meet IMA/AFA/OTA standards Depends on branch CDS Navy AA SSR NDA SSB Daily Fitness Routine for Defence Aspirants Time Activity Purpose 5:30 AM Wake up Build discipline

3. Time Activity Purpose 6:00 AM Warm-up and stretching (15 mins) Injury prevention 6:15 AM Running (2–4 km depending on level) Build stamina and endurance 6:45 AM Push-ups, sit-ups, squats (3 sets each) Build muscular strength 7:15 AM Cool down, light stretching Muscle recovery Evening Light jogging, rope skipping or yoga Flexibility, mental calmness Tips to Improve Defence-Level Fitness 1. Start Early and Be Consistent It won’t help to wait until the last few weeks. Start 5 to 6 months before your SSB or exam. Make small changes every day. 2. Focus on Cardiovascular Endurance All defence fitness tests are based on running. Gradually increase your distance and cut down on your time. 3. Strengthen Your Core and Upper Body You should do push-ups, pull-ups, squats, and planks every day. This makes you stronger and more able to do military tasks like climbing ropes, clearing obstacles, and more. 4. Eat for Fuel, Not Just Taste Fuel your training with a balanced diet. Include: Complex carbs (like brown rice and oats) • Lean proteins like eggs, paneer, and chicken • Healthy fats like nuts and seeds • A lot of water and fresh fruits Food Type Examples Benefit Carbohydrates Brown rice, oats, roti Energy for workouts Protein Eggs, dal, chicken, paneer Muscle recovery & growth Healthy Fats Nuts, seeds, olive oil Joint and brain support

4. Food Type Examples Benefit Hydration Water, lemon water, coconut Keeps body cool and active Mistakes to Avoid Mistake Why It’s a Problem Skipping warm-up or cool- down Leads to injuries Overtraining Causes fatigue and loss of motivation Inconsistent schedule Hampers long-term progress Crash dieting Weakens the body instead of strengthening it Mental Health Is Important Too Don’t forget about your mind. People in the military work in very stressful situations. To get ready, you should: Meditate or do breathing exercises Make daily plans and stick to them Get out of your comfort zone often Stay away from distractions and negative people ________________________________________ Not only do you have to pass a test to get into the NDA, CDS, Navy, or Air Force, but you also have to get your body and mind ready for one of the most important and difficult jobs in India. Start today, stay disciplined, and keep in mind that it takes time to see results, but being consistent will get you there. Whether you’re a beginner or halfway through your preparation journey, build a fitness plan that challenges you daily. Your future uniform is waiting—earn it with sweat and strength.     PREVIOUS Important NDA Exam Dates 2026: Notificati… NEXT CDS vs AFCAT

5. Useful Links SHIELD DEFENCE ACADEMY About SDA NDA / NA Director Message CDS Our Results SSB Our Gallery AIR FORCE X/Y Group HEAD OFFICE Contact Us AFCAT Shield Defence Academy, Beg Tower, Ayodhya Road, Shakti Nagar, Indira Nagar, Lucknow, Blogs NAVY Uttar Pradesh 226016 BRANCH OFFICE Avadh Chowraha (cross road), Metro Station, 2nd Floor Sita Arcade, opp. Awadh Hospital, near Singar Nagar, Alambagh, Lucknow, Uttar Pradesh 226005 BRANCH OFFICE Faizabad Rd, near Indira Canal, Lucknow, Anora Kala, Uttar Pradesh 227105 Contact No: 09454551848 / 9519441948 / 9519441949 Email Us: shielddefenceacademy@gmail.com info@shielddefenceacademy.com director@shielddefenceacademy.com Quick Enquiry Name * Name Phone *

6. Phone Course * Select Course Message Your Query (Optional) Send © 2016-25. All Rights Reserved. SHIELD DEFENCE ACADEMY