By Sheikh Yusuf Al-`Uyayri, Rahimahullah

"The level of physical fitness that is required of the Mujahid consists of him being able to do the following:

1. Jog for 10 kilometers (about 6.2 miles) without stopping, and this should take him no more than 70 minutes in the worst of cases

2. Run a distance of 3 kilometers (roughly 2 miles) in about 13.5 minutes

3. Run for a distance of 100 meters with only 12-15 seconds of rest

4. Walk a long distance without stopping once for at least 10 hours

5. Carry a load of 20 kilograms (around 44 pounds) for at least 4 hours straight

6. Perform at least 70 push ups in one shot without stopping (one can start by performing 10 push ups at once, then increasing the number by 3 everyday until eventually reaching 70)

7. Perform 100 sit ups in one shot without stopping (one can start by performing 10 sit ups at once, then increasing the number by 3 everyday until eventually reaching 100)

8. Crawl using his arms for a distance of 50 meters in 70 seconds at most

9. Perform the Farat like run (an exercise that combines walking, speed walking, jogging and running), and it is as follows:

The Mujahid begins by walking normally for 2 minutes, then he walks quickly for 2 minutes, then he jogs for 2 minutes, then he runs for 2 minutes, then he runs fast for a distance of 100 meters, then he returns to walking, and so on and so forth until he does this 10 times non-stop) And normal walking differs from quick walking, which differs from jogging, which differs from running. Normal walking is known to all, while quick walking is that one walks at a greater speed while making sure not to raise his feet from the ground for a greater amount of time than he would while walking normally. As for jogging, then this is that one covers a distance of 1 kilometer (roughly 0.6 miles) in less than 5.5 minutes. As for running, then it is that one covers a distance of 1 kilometer in less than 4.5 minutes.

This level of physical fitness can be achieved by the Mujahid in one month if he exerts great effort, with the condition that he advances gradually and does not damage his muscles or expose them to tearing. For example, if one begins at the start of the month by jogging for 15 minutes, and increased this time by 2 minutes every day, then this would mean that in a month's time, he would be able to jog for an entire hour without stopping (assuming that the number of days in the month in which he exercises would be 20 if the exercise program was 5 days a week). Likewise, if he begins with 10 push ups at the start of the month and increases the number by 3 everyday, then this means that he would be able to perform 70 push ups nonstop in the space of one month. So, advancing gradually and continuously has a great effect on one's fitness level. Also, during one's physical program, there must be some strength training included to strengthen and tone one's muscles, and the Mujahid must concentrate specifically on those types of weight training that can be performed without heavy exercise equipment, so that he can continue his physical program in any location. Exercise equipment has the effect of making one's body inactive if he is away from them for a long period of time. The best type of exercises are those that can be performed easily and rely on the body's own strength."

"The level of physical fitness that is required of the Mujahid consists of him being able to do the following:

1. Jog for 10 kilometers (about 6.2 miles) without stopping, and this should take him no more than 70 minutes in the worst of cases

2. Run a distance of 3 kilometers (roughly 2 miles) in about 13.5 minutes

3. Run for a distance of 100 meters with only 12-15 seconds of rest

4. Walk a long distance without stopping once for at least 10 hours

5. Carry a load of 20 kilograms (around 44 pounds) for at least 4 hours straight

6. Perform at least 70 push ups in one shot without stopping (one can start by performing 10 push ups at once, then increasing the number by 3 everyday until eventually reaching 70)

7. Perform 100 sit ups in one shot without stopping (one can start by performing 10 sit ups at once, then increasing the number by 3 everyday until eventually reaching 100)

8. Crawl using his arms for a distance of 50 meters in 70 seconds at most

9. Perform the Farat like run (an exercise that combines walking, speed walking, jogging and running), and it is as follows:

The Mujahid begins by walking normally for 2 minutes, then he walks quickly for 2 minutes, then he jogs for 2 minutes, then he runs for 2 minutes, then he runs fast for a distance of 100 meters, then he returns to walking, and so on and so forth until he does this 10 times non-stop) And normal walking differs from quick walking, which differs from jogging, which differs from running. Normal walking is known to all, while quick walking is that one walks at a greater speed while making sure not to raise his feet from the ground for a greater amount of time than he would while walking normally. As for jogging, then this is that one covers a distance of 1 kilometer (roughly 0.6 miles) in less than 5.5 minutes. As for running, then it is that one covers a distance of 1 kilometer in less than 4.5 minutes.

This level of physical fitness can be achieved by the Mujahid in one month if he exerts great effort, with the condition that he advances gradually and does not damage his muscles or expose them to tearing. For example, if one begins at the start of the month by jogging for 15 minutes, and increased this time by 2 minutes every day, then this would mean that in a month's time, he would be able to jog for an entire hour without stopping (assuming that the number of days in the month in which he exercises would be 20 if the exercise program was 5 days a week). Likewise, if he begins with 10 push ups at the start of the month and increases the number by 3 everyday, then this means that he would be able to perform 70 push ups nonstop in the space of one month. So, advancing gradually and continuously has a great effect on one's fitness level. Also, during one's physical program, there must be some strength training included to strengthen and tone one's muscles, and the Mujahid must concentrate specifically on those types of weight training that can be performed without heavy exercise equipment, so that he can continue his physical program in any location. Exercise equipment has the effect of making one's body inactive if he is away from them for a long period of time. The best type of exercises are those that can be performed easily and rely on the body's own strength."

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