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NDA Airforce Fitness & Study Guide

The document outlines a comprehensive daily routine for students preparing for the NDA, emphasizing discipline, fitness, and study habits. It includes a detailed schedule from wake-up to bedtime, a balanced diet plan, and an exercise regimen focusing on different muscle groups throughout the week. Additionally, it provides tips for eyesight, brain power, and height growth, along with a specific Sunday routine for enhanced physical activity and study.

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22 views2 pages

NDA Airforce Fitness & Study Guide

The document outlines a comprehensive daily routine for students preparing for the NDA, emphasizing discipline, fitness, and study habits. It includes a detailed schedule from wake-up to bedtime, a balanced diet plan, and an exercise regimen focusing on different muscle groups throughout the week. Additionally, it provides tips for eyesight, brain power, and height growth, along with a specific Sunday routine for enhanced physical activity and study.

Uploaded by

devmusiciangd
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

NDA Airforce Fitness & Study Routine – Guru Dev

(Class 9)
Discipline Today, Glory Tomorrow – Future Air Warrior

■ Daily Routine (Monday–Saturday)


Time Activity
4:00 AM Wake up – drink warm water with lemon + honey
4:10 – 4:50 AM Exercise / fitness routine
4:50 – 5:30 AM Bath & get ready
5:30 – 6:30 AM Study / revision (fresh mind)
6:30 – 7:00 AM Breakfast & leave for school
7:00 AM – 7:00 PM School (carry lunch & snacks)
7:15 – 7:45 PM Rest + light snack (milk + banana / nuts)
7:45 – 8:30 PM Homework / revision
8:30 – 9:00 PM Dinner (light, protein-rich)
9:00 – 10:00 PM Study / NDA reading
10:00 PM Sleep – 6 hrs continuous rest

■■ Diet Plan
Meal Items
Breakfast 1 boiled egg/paneer, banana or apple, 1 glass milk or ragi malt, 2 idlis/dosa/poha/chapati
Lunch (Mon) Chapati + rasam rice + 1 boiled egg or paneer cubes
Lunch (Tue) Sambar + curd rice + banana + peanuts
Lunch (Wed) Sambar + curd rice + 1 boiled egg
Lunch (Thu) Kara kozhambu + buttermilk rice + apple + 5 almonds
Lunch (Fri) Sambar rice + buttermilk + 1 egg
Lunch (Sat) Brinji + cucumber salad + banana
Lunch (Sun) Home lunch + dal + curd + vegetables or fish
Evening Snack Milk + banana/nuts/boiled egg
Dinner Chapati + dal/vegetables/egg curry + 1 glass warm milk

■ Drink 2–3L water daily • ■ Sleep 6–8 hrs • ■ Avoid junk & cold drinks

■■ Exercise Plan (Mon–Sat)


Day Focus Routine
Mon Height & Stretch Skipping + hanging + cobra, side & forward stretch
Tue Cardio & Running 800 m jog + 50 jumping jacks + 20 pushups + 20 squats
Wed Core Strength Plank 3×30s + sit-ups 3×15 + leg raises 3×10
Thu Arms & Shoulders Pushups 3×20 + arm circles + shadow punches
Fri Legs & Endurance Squats 3×20 + lunges 3×15 + wall sit 2×1 min
Sat Full Body Mix Run 5 min + 10 pushups + 10 burpees + 10 sit-ups (3 rounds)
Sun Sports + Rest Jog/cycle/football + stretching

■■ Eyesight & Brain Power


Eat carrots, spinach, beetroot, nuts, banana, fish (if non-veg). Do 'palming' 1 min twice
daily. Avoid too much screen time.

■ Height Growth Tips


Stretch & hang daily • 2 glasses milk/day • Maintain posture • Sleep enough • Avoid junk.

■■ Sunday Routine
4:30 AM Jog 1 km • 5 AM Strength + Stretch • 6 AM Protein Breakfast • 9–11 AM Study •
4–5:30 PM Outdoor Sports • Sleep 10 PM.

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