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HPRC Fitness Arena: Physical Fitness
It can be extra challenging to get outdoors and exercise in the winter. But don’t let cold temperatures freeze your exercise routine. Use these tips to help you “weather” the winter weather!
- Dress in layers. Choose synthetic materials such as polyester or polypropylene that stay close to the skin. Avoid cotton since it soaks up sweat! You always can remove layers as you get warmer.
- Warm up. Take a few minutes and do a dynamic warm up before you head outdoors. This will help warm up your muscles and body, so it might feel like less of a shock when you step outside.
- Protect your extremities—especially your fingers, toes, and ears. Circulation to these areas decreases in cold weather. Chemical heat warmers also can help keep your hands and feet warm.
- Check the forecast. Wind chill, snow, and rain can make your body more vulnerable to the outside temperatures. Plan an indoor workout when the wind chill is extreme (negative numbers) or the temperature drops below 0°F. You’re at risk of hypothermia and frostbite if you’re not properly prepared.
- Be visible. With fewer hours of sunlight in the winter months, you might be walking or running when it’s dark out—even at dusk and dawn. Wear reflective gear or a headlamp to stay visible to oncoming traffic.
- Apply sunblock. You can still get sunburned in the winter, so don’t forget the sunscreen!
- Stay hydrated. When exercising in cold climates, don’t rely on thirst to indicate hydration since you usually don’t feel as thirsty in cold temperatures. You need to stay just as hydrated in cold weather as you do when it’s hot outside.
- Ask your doctor. Certain symptoms might worsen in cold weather if you have asthma, heart issues, or Raynaud’s disease (when specific body parts feel numb due to cold temperatures or stress). Talk to a healthcare professional about your concerns before heading outside for your cold-weather workout.
The first step to losing weight and gaining better health is using self-monitoring techniques to track your calories. Armed with this information, you can reinforce what’s working well. Some evidence suggests that recording food and beverage intake leads to healthy, sustainable weight loss. Weighing yourself daily might help too.
What’s the secret to weight-loss success? Choose a self-monitoring technique that works for you: Try to do these actions frequently—at least 3 times per week—and turn them into healthy habits. Read more...
Do you make a New Year’s resolution every year to “get in shape” and then approach year’s end dissatisfied? The problem might be that fitness is a long-term goal that’s hard to keep in focus. Goals that seem more in reach often feel more desirable (for example, money, food, or a finish line) than ones that seem further away. For example, when you’re at the end of a race and can see the finish line in front of you, you’ll probably see the finish line as closer than it really is. However, runners who are less fit and less motivated estimate the distance to a finish line as farther than do runners who are fit and highly motivated. Whether or not the goal is actually closer, believing that it is triggers excitement and fuels effort towards achieving the goal.
That’s all well and good if you’re already out running that race, but sometimes getting off the couch is the hardest thing to do when you’re out of shape. And even if you want to get in shape, your poor fitness can affect whether you believe you can achieve your fitness goals.
This doesn’t mean you can’t get in shape. Keep your eye on the prize! The “prize” could be anything. It could literally be the finish line; the next milestone on your route, such as the building at the end of the block; or even be a post-race reward, such as a healthy post-workout smoothie.
Remember, some goals are harder to achieve than others, but you can stay the course by imagining what's coming, keeping the self-talk positive, and setting SMART goals along the way. This will help keep your motivation high and the prize within reach. Exercisers who focus on an end goal and ignore the distractions around them perceive their goal as being closer, perform better, and—perhaps most important—don’t consider the exercise as difficult. So, if you see your goals as being closer to you in your mind, you’ll have something motivating to look forward to.
You’ve probably seen those colorful charts on exercise machines at the gym, showing your ideal heart rate zone for optimal fat burn. Is this “zone” the best way to burn fat?
The concept of the “fat-burning zone” might not be entirely true. Many people assume that in order to burn fat, they must keep their heart rate within the defined range. This can be misleading for a few reasons. First, people’s heart rates are very different, making it difficult to generalize recommendations from a fixed chart. Second, your body burns two main sources of energy during exercise: fats and carbohydrates. (Protein is an energy source, but it’s only used in very small amounts.) For any given heart rate, your body will burn both carbohydrates and fats; however, the proportion of each will vary. Low-intensity exercises (lower heart rate) with a longer duration (30 minutes or more) mostly rely on fat for energy. So, there’s a zone in which a higher proportion of fat is being used for energy, but that doesn’t necessarily mean more fat is being burned. Your body actually gets most of its energy from fat during rest. In theory, your ultimate “fat-burning zone” is in your living room: you lying on your couch, binge-watching your favorite new series.
So, how do you burn more fat? High-intensity exercises actually burn the most fat due to the higher overall energy (caloric) expenditure. Interval training is a great way to boost the intensity of your workout, and you get that “afterburn” effect. Fitness level also is a factor. Fitter people’s bodies tend to utilize more fats than carbohydrates.
If you’re training for endurance activities, the “fat-burning zone” on the exercise machines might be the “right zone” for you. To burn even more fat, you ultimately need to burn more overall calories. High-intensity workouts are a challenging and efficient way to help reach your goal.
If you’ve ever trained for Physical Fitness (PFT) and Physical Readiness (PRT) tests, a long-distance race, or other exercise routines, you’ve likely experienced pain. It might be a common, chronic overuse injury known as tendonitis. The good news is there are things you can to do to help reduce your risk of tendonitis.
Tendons connect your muscles to your bones and help you move by “pulling” on the bones when your muscles contract. Damage or inflammation can occur from repetitive activities, motions, or sudden movements that put too much stress on your tendons. Knees, elbows, and wrists are all common areas of pain associated with tendonitis because they’re often used in repetitive movements.
Pay attention to your body. Warning signs can include pain, swelling, and loss of range of motion. Here are some tips to help prevent tendonitis.
- Maintain a healthy diet and weight, and check out HPRC’s Nutrition section for helpful nutrition tips.
- Pay attention to your posture and make sure that you use proper form, especially when lifting and moving heavy objects.
- Maintain a well-rounded exercise routine, which includes muscular fitness, flexibility, mobility, and cardiovascular endurance.
- Make sure to incorporate rest and cross-training days to let your body recover.
Already have tendonitis? Here are some tips to help you get back into your workout routine:
- Alternate exercise to rest the affected area. Instead of running, try biking or swimming to rest possible patellar (knee) tendonitis. Visit HPRC’s RX3 Knee Pain section on knee exercises and other rehab resources.
- Ice the affected area to reduce pain and swelling.
- Ask your healthcare provider about physical therapy and anti-inflammatory medications, which also can provide some relief.
See your doctor right away if you experience fever, redness or warmth in the affected area, or pain in multiple locations.
Before you gobble up your Thanksgiving dinner, consider starting your day off with a calorie burn! Pretty much wherever you are, you can find a road race—Turkey Trot, Drumstick Dash, or Gobble Gait—and most are family friendly.
If you’re prone to “holiday stress,” particularly if you’re hosting, it can be a great way to relieve some tension and mentally prepare for the day ahead. If you’re not up for the race crowds, or there isn’t a race nearby, there are lots of other options for getting in some exercise. Find a quiet road for a quick run, go for a bike ride, or enjoy some fall foliage on a hike. Whatever floats your gravy boat.
Happy Thanksgiving! Thank you to all service members and their families too.
Compression garments come in a variety of sleeves, socks, shorts, and full-body suits. The amount of pressure, or compression, they provide depends on the type and size of the garment. Compression garments help push blood toward your heart and prevent it from “pooling” or collecting in the compressed areas. Compression sleeves also are used in clinical settings for those with lymphedema, where blood circulation is poor, or to prevent blood clots.
But can they increase your performance and decrease your recovery times? Compression garments have been shown to help blood flow to working muscles during exercise, but that necessarily doesn’t translate to better performance. Most studies look at compression socks during running, and most evidence suggests no difference in athletes’ performance levels during runs when compared to those not wearing compression socks. In addition, there’s no decrease in recovery time or blood-lactate levels.
Still, those wearing compression socks report “feeling better” and “less tiredness” in their legs during their runs. They also feel less sore following the exercise bout. And while there might not be an actual benefit of wearing compression gear, if you feel better wearing it—either during or after exercise—then keep doing what works!
Brisk fall weather means it’s the perfect time to hit the couch for a weekend of watching football. But don’t let all the hard work and smart decisions you’ve made during the week go to waste. Avoid weekend binging and (too much) lazing by staying active during commercial breaks and making healthy choices when it comes to snacks.
The average football game consists of about 11 minutes of actual play—so you’re watching huddles, replays, and commercials in-between. Use that downtime to your advantage, call an audible, and get moving during time-outs!
- Complete a quick DIY workout during commercial breaks.
- Go for a jog around your neighborhood during halftime.
- Remember to make healthy food choices too.
Check out A Football Fan’s Guide to Food and Fitness for ways to stay healthy and active during football season.
Suspension training is popular among both civilians and service members, for good reason. If you’re on deployment or otherwise traveling, it isn’t practical to lug around heavy exercise equipment. But pack a couple of suspension-training straps, and you’ve got part of a well-rounded training routine covered. Once the straps are securely anchored to something sturdy enough to hold your weight, just place your hands or feet into the loops, and your body weight enhances the effectiveness of exercises such as pull-ups, push-ups, lunges, core strengthening, and more.
While there are various ways to adjust and adapt the exercises for less experienced exercisers, this type of workout does call for some initial joint and core stability. There’s also potential risk of injury, especially for beginners. Before you try this for the first time, it’s a good idea to get some advice and guidance from a suspension-training professional. More gyms are now offering suspension-training classes, so you also can use one of these to get started. In the meantime, visit the National Strength and Conditioning Association’s page about suspension training for an idea of what to expect.
Have you ever raced to the top of a long flight of stairs and found yourself gasping for breath just minutes later? Excess post-exercise oxygen consumption (EPOC), also known as “afterburn,” occurs after strenuous exercise as a way to bring your body back to its normal metabolic rate. It takes time for your body to replenish the oxygen used up during exercise, and during this time you continue to burn calories as a result of your elevated metabolism.
You might have experienced EPOC after completing a tough workout, remaining hot and sweaty even 20–30 minutes later. The good news is that it doesn’t take a long workout to achieve that afterburn. Still, it means your workouts need to be more intense. Rounds of short bursts of high-intensity exercise—such as cardio or resistance training—followed by a period of low-intensity exercise or rest is the best way to achieve afterburn. This style of intermittent high-intensity exercise can burn more fat, improve glucose tolerance, and even increase your aerobic fitness. Many commercial programs and gyms claim their workouts will increase EPOC, but this isn’t “new science.” And you don’t have to pay extra money to achieve the same results.
Split your cardio workout into two shorter sessions of higher intensity to accomplish a longer afterburn. For example, if you usually cycle for 50 minutes after work, do two 25-minute rides instead: one before work and one after work. Or replace your normal resistance training with supersets: Pair 2 exercises of opposing muscle groups and complete them back-to-back with minimal rest. For example, combine pull-ups with pushups into one superset, completing 8–12 repetitions of each exercise for 3–5 sets. You also can do a full-body workout by combining 3–4 different supersets. Remember to maintain proper form because it reduces your risk of injury too.