Q&A for How to Get Fit the Military Way

It does. But only to a certain extent. If you want to gain more size, you need to do the exercises slowly and breathe deeply while doing them. And, of course, make sure you're eating a balanced diet.

Cardiovascular endurance exercise simply means running. Go running. Or swimming, rope skipping, boxing... You want to bring your heart rate up; not to the max, just higher than at rest, and keep it up for your entire workout. So go running, walk whenever you can't run anymore. Over the weeks, reduce the time and distance you walked until you can run the entire distance. E.g. if you're running 3k, but the first time you walk ten times, the next time, only give yourself 9 breaks, then perhaps only six, until none at all.

If you have any lung condition, see your doctor to get that attended to. As for anything else, push yourself to the limit of what your lungs can handle, then stop exercising. Do that again, and again, and again. You will notice that it becomes easier to do it, which means you can push yourself to the next level. E.g. run a 1k race, 10 times, say twice a week. After five weeks, the tenth run will feel a lot easier than the first. So advance to a 2k race, etc.

Yes.

Gatorade, Powerade, Lucozade, and similar sports drinks are all good. Beware of energy drinks, such as XL, Turbo, and Sting. Those are made to raise the heart rate, which gives you some energy temporarily, but in the end is not good for the body.

You won't get very big muscles using your own body-weight, but you will get great definition.

Second option.

Dips are actually focusing on your arms only, but still counts as upper body. Some would argue it counts as an upper body exercise; others would say it just does the arms.

You should be able to get daily exercise from your gym classes, but if you want to add to those, consider running or walking briskly to school (if you live close enough).

There are multiple exercises. The best ones are chin-ups, but also Australian pull-ups. If you have something elastic you can do some biceps curls with it, just like with some barbell weights. Make sure to rest every two days and rest 1 minute between every 10 to 20 reps, 3 to 5 series per arm.

It depends on what you mean by "endurance training." If you mean running and cardiovascular training, then no. If you mean weight training with high reps, swimming or boxing, then it depends on the way you train. If your goal is to get stronger, then weight training for lower reps is the best way to go.

Effective for what? Yes if you're trying to get fitter overall. but if your goal is to get larger, or stronger, or faster then there are other, better alternatives. Pyramid training is excellent for it's all-around benefits for fitness but if you have a more specific goal in mind you may be able to find something more effective.