Online Fitness Training for Health and Wellness
What does it mean to be physically fit The American College of Sports Medicine (ACSM) has defined physical fitness as a set of characteristics (i.e., the work capacity of your heart and lungs, the strength and endurance of your muscles, and the flexibility of your joints) that relate to your ability to perform physical activities. Regular physical activity leads to improved physical fitness and many other physiologic, cosmetic, and psychological benefits. Depending on personal goals and job requirements the level of physical fitness to attain can range from basic, health-related to more specific, performance-related fitness (Figure 4-1). Figure 4-1. The Fitness Continuum Increases muscle and heart and lung fitness, leads to a healthy body composition, improves flexibility. Most Navy personnel are in this category. Increases muscle and heart and lung fitness, leads to a healthy body composition, improves flexibility. Most Navy personnel are in this category.
The following two routines are basic workouts to build muscle strength. Choose the routine that is best for you based on the time available, your goals, your training experience, and your fitness level. More advanced workouts should only be performed once you have a solid muscle strength and endurance base and have perfected your lifting form. For more information on these more advanced routines (such as pyramids, super sets, and split routines) see your Command Fitness Coordinator or a certified fitness professional at your gym. Full body workouts - All the major muscle groups (as listed in Worksheet B-2) are exercised during a single session. Perform one to two sets of an exercise for each muscle group and rest between sets. This should take 20-45 minutes. For general strength training purposes workout at least twice a week. Use the guidelines in this chapter provided to develop a sound strength training program. Alternate exercises for each muscle group at least every eight weeks...
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Nutritionists are now assessing our progress in meeting the goals of Healthy People 2010. These efforts will include evaluating healthful behaviors in the areas of fitness and nutrition, ensuring a safe food supply, and reducing and preventing diseases such as osteoporosis, cancer, diabetes, heart disease, and stroke. Of course, national goals are met one person at a time. Fortunately, there is a road map for achieving fitness and health. Scientists and nutrition experts have mapped out a sound plan for healthful eating and exercise based on the most current findings about nutrition.
Self-Study Guide (NAVPERS 15602A at http www-nehc.med.navy.mil and http www.bupers.navy.mil services under Navy Nutrition and Weight Control), or talk to a Registered Dietitian, your Command Fitness Coordinator, or your doctor. Also, see Chapter 3 to learn about eating healthfully.
Disease highway, reward yourself for a good workout with a good carbohydrate meal right after (your body best tolerates these carbohydrates after exercise). For the rest of the day, eat your lean protein and a delicious selection of fruits and veggies. To make this rule easy on you we've labeled the meals in this book as PW (good post-workout meal to be eaten within a few hours after exercising) and Anytime (good meals for any other time of the day).
12) Espresso Machine - A couple hits of espresso before hitting the gym will not only pick up your mood and intensity, it'll improve your performance and help you burn more fat. But Italian coffee offers other benefits as well. When trying to lure fitness models back to your place, nothing makes them quite as amorous as coffee from Italy. Of course, if you can't manage the 2000 for a top-end espresso machine, the 25 stovetop espresso pot found at any decent kitchen store will do just fine.
2) Casein protein makes up 80 of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion, and interesting peptides (casomorphins, casokinins, casoxins, etc). Since casein protein is slowly digested, don't use it during workouts or during the post-workout period - you need a faster protein during these times. Instead, use casein protein at the same times you would use milk isolates. peptides (lacto globulins, immunoglobulins, lactoferrin, etc). Since whey is very quickly digested, you want to save it for use during your workout and post-workout periods - casein or milk isolates are better during the rest of the day.
The guidelines discussed in this chapter can be applied to everyone throughout their lifetime. Identify when your energy needs are changing (i.e., changes in physical activity levels, pregnancy, breast feeding) and adjust your diet appropriately to maintain your health and fitness. Each individual should eat the appropriate number of servings from each food group based on their EER (refer to Chapter 1 and Table 3-2). Seek the help of a Registered Dietitian if you have any concerns about your diet or the diet of a family member. Even if you do not cook your meals or if you eat in the galley, you can make healthy food choices (see Appendix A). When eating in the galley, ask for the Healthy Navy Options menu items (available in the larger galleys and ships). Make high-fat foods the exception rather than the rule in your diet. The definition of physical fitness. The Physical Fitness Pyramid. In the military, physical fitness is emphasized because of its role in military readiness and...
Physical Activity Pyramid (Figure 4-2). This pyramid was designed to help people live an active lifestyle, reap the fitness and performance benefits of routine exercise, reduce the health risks associated with inactivity, and reduce the injury risks associated with too much activity. Adapted from CB Corbin and RP Pangrazi. Physical Activity Pyramid Rebuffs Peak Experience. ACSM's Health and Fitness Journal 1998 2(1) pages 12-17. Adapted from CB Corbin and RP Pangrazi. Physical Activity Pyramid Rebuffs Peak Experience. ACSM's Health and Fitness Journal 1998 2(1) pages 12-17.
Training and detraining are responsible for gains and losses, respectively, in fitness levels. Training according to the FITT Principle guidelines will lead to optimal fitness benefits. On the other hand, decreases in fitness due to detraining occur at twice the rate of training gains when physical activity stops completely (Table 4-1). Fitness Component Detraining can be minimized by maintaining your usual exercise intensity, even if the frequency and duration of workouts is decreased. This concept is important for you to understand, as you may have limited time and fitness equipment available while deployed for extended periods. Ironically, it is in these situations that you depend most on your physical fitness to perform your duties. Therefore, learn the basic training principles and how to work around equipment, space, and time limitations (see Chapter 10). the bulk of the physical activities in Levels 1 and 2 of the Physical Activity Pyramid (Chapter 4, Figure 4-2). These...
The basis of cardiorespiratory training is to place greater demands on the heart (e.g., make the heart beat more times per minute) than what is required during rest. This results in a stronger heart that can pump more blood and deliver more oxygen to the body per heart beat, and a lower resting heart rate. Since most daily activities are aerobic in nature, improving the delivery of oxygen to the muscles will improve your work performance. (See Fuel Used During Exercise on page 26.) So, view your heart as an aerobic muscle that must be conditioned for optimum functional health and fitness throughout your life.
Measuring increases in heart rate during a workout is a quick and easy method to gauge the intensity of your workout. To measure your heart rate follow the instructions in Figure 5-1. Once you measure your exercising heart rate how do you know whether you are exercising at the appropriate intensity Depending on your age and fitness level there is a target heart rate zone that is appropriate for your exercise intensity. Use Figure 5-2 or Worksheet 5-1 to find your target heart rate zone. See Training Design and Progression on page 33 to determine what heart rates, within this range, you should aim for during exercise based on your level of physical fitness and your fitness goals.
Are your interests health, fitness, or performance related Be specific. Exercise at 80 to 90 of maxHR should only be performed by individuals in excellent physical fitness. Increase your training by no more than 10 each week. Allow yourself time to adjust to this new routine before you increase your workout again. Increasing too fast will lead to injury and overtraining (see Chapter 13). Based on your answers to the questions above and your current fitness level, set up a weekly routine with moderate to hard workout days and rest days (Appendix B). You will add a strength training workout to this schedule in Chapter 7. Walking, running, and swimming all provide excellent aerobic workouts. These three types of exercise will be discussed in this chapter for two reasons 1) walking and running are the most common types of exercise that people engage in, and 2) all three modes of exercise can be used to test your level of physical fitness on the Navy PRT tests. To maintain or improve your...
When starting a running program, combine walking and jogging. Gradually increase the time spent jogging and decrease the time spent walking. Remember that your exercise intensity should be between 60 -75 of your max HR, so adjust your pace accordingly. Table 6-2 outlines a beginning jogging program to help make your transition easier. Advance to the next phase once you can consistently perform the walk-jog cycles outlined within your target heart rate zone. If you are interested in running for fitness, a good goal is 6 to 8 miles per week, spread over 3 running days of 2 to 3 miles each. Start a running log to track your workouts (Worksheet B-1), noting mileage, time, heart rate, and perceived exertion (see Chapter 5).
Twenty to 30 miles per week is a good training distance for an intermediate runner (Table 6-3). As a rule, your risk of injury sharply increases as your running mileage increases. So, if running for fitness rather than competition, keep your weekly mileage below 30 miles. Beyond this, your injury risks far outweigh any additional fitness benefits. Cross-train to work on aerobic fitness without running more than 30 miles.
Distance races, contact the American Running and Fitness Association at http americanrunning.org. Swimming is an excellent exercise for overall fitness. Because the water supports your body weight, swimming is a great cross-training exercise for running and other high-impact activities. Swimming is also an alternative for people with orthopedic problems or those who are in rehabilitation.
Finally, you may feel that the biggest barrier to working out when deployed is time limitations. In actuality, it requires less time to maintain fitness levels than to increase fitness levels. Though not ideal, you can maintain your fitness level by working at your usual intensity fewer times per week and for shorter durations than what is required to improve your fitness level. A minimum of one strength session, which includes exercises for all the major muscle groups (1 set of 8-12 repetitions), and two 20-minute aerobic sessions, within your target heart rate zone, per week will allow you to maintain your current fitness level. Though this limited amount of training is not ideal for your overall fitness, it is much better than not performing any exercise at all. Remember, detraining occurs rapidly when all training is stopped (see Chapter 4).
The purpose of creaming is to whip as much air as possible into the softened fat, air that contributes to a baking a light cake. You can either use an electric mixer or beat vigorously with a spoon. If you are using the mixer, it takes about half a minute at medium to high speed. Continue beating at the same speed while slowly adding sugar over another half-minute period. Keep beating for 4 to 5 minutes (at least twice as long by hand) until the batter changes to a milky color. This is your signal that you have incorporated the maximum amount of air. Stop occasionally to scrape off the sides of the bowl to include all the fat in the thorough workout.
An important note The American College of Sports Medicine recommends that you include weight-bearing exercise in your workouts two to three (non-consecutive) days a week. It's recommended that you do one set each of eight to twelve exercises that address most of the major muscles in the body. The correct amount of resistance for you is that which will cause fatigue at eight to twelve repetitions. Once you can do twelve reps, step up the amount of resistance. If you don't have access to a gym, you can use inexpensive, lightweight dumbbells or resistance bands. If you go this route, get yourself a book or video that shows proper form for exercising with free weights (or bands), so you don't injure yourself and get the most out of your workout.
This is a general cardiovascular and strength workout. Feel free to substitute or add exercises according to the guidelines described in Chapters 5 and 7. Use Worksheet B-1 and B-2 to design your workouts and chart your training progress. Seek help from the health promotion staff (CFC) if needed. After workout Note that the duration of this workout is dependent on the number of exercises that are performed and the length of the aerobic exercise. Perform the number and duration of exercises that are appropriate for your fitness level and adjust the routine as your fitness improves. Note that the duration of this workout is dependent on the number of exercises that are performed and the length of the aerobic exercise. Perform the number and duration of exercises that are appropriate for your fitness level and adjust the routine as your fitness improves.
Berardi has written and lectured around the world on nutrition-related topics. He has authored or co-authored five books and over two hundred articles in the popular press for magazines like Men's Health, Men's Fitness, Women's Health, Muscle & Fitness, Testosterone and more, and has been quoted in both the New York Times and TIME Magazine.
When performing calisthenics to develop muscle strength or endurance, you should follow the same recommendations outlined in Chapter 7. Intensity is largely based on the number of sets and reps, and the length of rest periods. Resistance is provided by body weight rather than an external resistance. Proper form for calisthenic exercises follows many of the general exercise guidelines outlined in Chapter 7, including muscle balance and exercise order. Any of these exercises can be added to your gym-based routines to create more variety. Detailed instructions for some calisthenic exercises are in Table 8-1 (adapted from The Navy SEAL Physical Fitness Guide.) Increase your workout each week by adding one to two reps until you can do 12 reps. Once you have reached this point, do two sets of eight reps of each exercise. Again, increase your workout by one to two reps per set each week until you can perform two sets of 12 reps. Once you have reached this point, do three sets of eight reps...
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Funding to develop this guide was received from Health Affairs, Department of Defense (DoD). Our project was one of many health promotion and prevention initiatives selected for funding. The selection of this project indicated a need for resources and materials that address the health and fitness needs of military personnel. We recognize that there are numerous books, tapes and websites dedicated to physical fitness and performance nutrition for the general public. However, our goal was to develop a comprehensive resource that is specifically tailored to address the unique physical fitness and nutrition requirements of Navy personnel. Our previous publications include The Navy SEAL Nutrition Guide and The Navy SEAL Physical Fitness Guide . We hope that the nutrition and fitness information in this guide will help you achieve both your professional physical readiness and your personal performance goals. A companion guide for use by health promotion personnel is entitled Force Health...
Obtain a food handler's certificate. Make sure that you have a current food handler's certificate (figure 2) before you start your duties. The food handler's certificate below is shown as a sample only it is not approved for Army-wide use. If you are absent from your duties for any length of time because of a communicable illness (including diarrheal illness), you will be referred to the medical facility for a determination as to fitness for duty prior to returning to work.
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In the following chapters you will learn sound nutritional practices and ways to enhance your physical performance. Importantly, you will see how good nutrition and a balanced exercise program together influence your physical fitness, military readiness, and ultimately your overall health.
In the Indians' fish repertoire to like, as indicated in these verses by William Wood ''The luscious lobster with the crabfish raw, The brinish oyster, mussel, periwig, And tortoise sought for by the Indian squaw, Which to the flats dance many a winter's jig, To dive for cockles and to dig for clams.''29 (Wood's boosterism aside, shellfish gathering was no occasion for dancing, as we shall see below.) Wood also spoke of ''Clamms as big as a pennie white loafe,'' so good that they were ''great dainties amongst the natives, and would bee in good esteeme amongst the English were it not for better fish.'' Farther from shore, the rich fishing grounds off Plymouth were remarked upon with approval by Edward Winslow as a reason for the fitness of the site for English habitation ''Skote, Cod, Turbot, and Herring wee have tasted of abundance of Musles the greatest & best that ever we saw Crabs and Lobsters, in their time infinite.'' The English, it seemed, were losing their distaste for fish in...
Often banked and provide no shock absorption. Always change the direction you run on a track or path from one session to the next to reduce any biomechanical problems that may result from track conditions and repetition. Most treadmills are state of the art in terms of cushioning and you can control the speed and intensity of your workout. Deep water or aqua running is mainly used for rehabilitation as it takes the pressure off muscles and joints while providing cardiovascular benefits.
Open-water swimming can be a very challenging and rewarding workout. But before heading out to sea, you should be able to swim at least one mile continuously, and consistently, in a lap pool. When swimming in open water you are faced with many safety issues not addressed in pool training, so follow these safety rules (Section adapted from L. Cox. Seaworthy. Women's Sports and Fitness July-August 1995 17(5) 73-75.) Muscle strength and endurance training are essential components of overall fitness. Your ability to perform daily tasks and strenuous physical tasks can be enhanced by strength training. As you read through this chapter think about the physical tasks you perform routinely in your job or at home, the strength needed to perform those tasks, and which exercises mimic those tasks. The focus of your strength training routine should be functional or applied strength for job-specific activities, military readiness, and injury prevention. This chapter outlines the principles of...
Choosing which equipment to use depends largely on your goals and training experience. Table 7-1 lists a comparison of free weights and machines to help you with your choice. If you are new to a fitness center or if you are unsure how to work a piece of equipment, ask a fitness center staffer for an orientation. This orientation will help you design a workout routine based on the equipment selection at your gym.
Many bakers claim the second reason for bread baking is the sensuous feel and delight of manipulating the living dough by hand. It is relaxing, therapeutic and a thrill to work with responsive dough. It also gives your hands, wrists and entire arms a good workout. If you choose hand kneading, keep the board and your hands floured to prevent the dough from sticking, but avoid using any more than a dusting or your dough stiffens up. Choose a solid, firm and hard work surface, such as a sturdy table, butcher block or counter at waist level or lower.
These light-weight balls are becoming very popular in fitness centers and are excellent for abdominal, lower back, stability, and stretching exercises. The goal in resistance ball training is to keep your balance and stability while performing exercises on the ball, which acts as an unstable base. Resistance balls are typically 18 to 30 inches in diameter and cost about 30. Purchase a resistance ball that when you sit on it after it is fully inflated, your thighs are parallel to the deck. In addition, when you purchase these balls, you get a video of various exercises and routines. One drawback is that you need access to an air pump because, if the ball is kept inflated, it can take up a lot of storage space. Table 10-1 shows exercises that can be performed using resistance tubing (bands) and balls. When performing elastic tubing exercises, you can use a partner, instead of an anchor, to secure the tubing during your exercise. Just be sure your partner holds the tubing at the...
Since space, equipment, and time are limiting factors during deployment, one of the most effective workouts for you to perform is circuit training (described in Chapter 7). The basics of this type of workout are Stretch after your workout. (See Chapter 9.) Table 10-2. Circuit Training Workout Table 10-2. Circuit Training Workout Note One cycle of this circuit training workout has 7 minutes of aerobic exercises and one set of strength exercises for each of the major muscle groups. Note One cycle of this circuit training workout has 7 minutes of aerobic exercises and one set of strength exercises for each of the major muscle groups.
Countering Age-Associated Changes in Fitness Ever heard the saying use it or lose it This is true for physical fitness. Whether it is muscle strength or aerobic endurance, if you do not remain physically active as you age you cannot maintain the muscle mass or heart adaptations you need for peak performance (review the effects of detraining listed in Chapter 4). Though aging can lead to decreases in fitness levels, the amount of decline can be offset by a regular exercise routine. Therefore, age itself does not predispose you to have large decrements in physical performance. Table 16-1. Age-Related Changes in Fitness Table 16-1. Age-Related Changes in Fitness Fitness Component Do speed work in addition to aerobic exercise only if you want to maintain performance-related fitness or participate in competitive sports (see Chapters 4,5). Other fitness issues to consider as you age include the following Recovery from Workouts - You will need to allow for longer recovery times from...
Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. To lose weight, it's more important to walk for time than speed. Walking at a moderate pace yields longer workouts with less soreness - leading t more miles and more fat worked off on a regular basis. High intensity walks on alternate days help condition one's system. But in a walking, weight-loss program, you are not required to walk an hour every day as some people would have you believe. All it takes is a little time, common sense and a few guidelines. Unfortunately, there's a lot of misinformation floating around regarding fitness walking, weight-loss and dieting. Walking is one of the best exercise for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self-concept. People who diet without exercising often get fatter with time. Although your weight may...
Charlene Prickett combines brain with brawn on IT FIGURES, her long-running exercise show for Lifetime Television. I have a real academic streak, says Prickett. I have a lot of interest in science and in keeping up with the research that's always changing. Every year I go to fitness conferences and sports-medicine clinics throughout the country, and I always like to share what I've learned by including an information element in my shows. So what does the latest research say about the most effective way to get a good workout Says Prickett, In terms of being optimally effective, cross-training - weight training, along with some stretching and aerobic activity - has come to be thought of as important. The advantage is that you don't stress the body in the same way every single day, and it prevents injury as well as boredom.