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HPRC Fitness Arena: Physical Fitness

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Get fit on the job: Part I

HPRC Fitness Arena:
If you can't find time to exercise, try getting fit at work.

Can’t find time to fit exercise in during your day? Then get fit at work! Consider biking or walking to work, if practical. If not, walk around your workplace before or after work, or during work breaks, for 20-30 minutes. Lunchtime walks with a friend are fun and a stress reliever. Use the stairs rather than elevator. Check out this link for more terrific ideas: ACE GETFIT: Time saving tips for on-the-job fitness

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Save your knees with a few simple tips

HPRC Fitness Arena:
Prevent knee injury with these tips.

Try these tips from the National Institute of Arthritis and Musculoskeletal and Skin Disease to prevent knee injury while you exercise:

  • Avoid bending your knees past 90 degree when doing half knee bends or squats.
  • Avoid twisting your knees by keeping your feet as flat as possible during stretching.
  • When jumping, land with your knees bent.

Source: Handout on Health. Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Disease.

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When to exercise and when to just stay in bed

HPRC Fitness Arena:
Exercise can help fend off illness, but what if you're already sick?

It's true that exercise can help prevent the common cold by strengthening your immune system, but you should be cautious if you are considering an intense workout when you do fall sick. Some recommendations from the American College of Sports Medicine (ACSM) are to:

  • Exercise moderately when the cold symptoms are confined to your head,
  • Stay in bed if illness spreads beyond your head - don’t “sweat out” your illness, and
  • Resume your exercise program slowly as you recover.

Check out ACSM’s guide, Clearing the Air on Exercise and the Common Cold for more information.

Exercise smart to prevent injuries

HPRC Fitness Arena:
Some tips to keep you from hurting yourself while exercising

Since injuries can occur in physically active individuals, here are a few tips to help you stay injury free:

  • Warm-up and cool-down after exercise;
  • Use proper form;
  • Spread activity throughout the week, not just the weekend;
  • Wear appropriate safety gear;
  • Increase intensity and time gradually, and
  • Cross train to prevent overuse injuries.

Click here for more information: Handout on Health. Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Disease.

Is it time for your sneakers to hit the road?

HPRC Fitness Arena: Physical Fitness
How to know when it's time to get new sneakers.

According to the American Council on Exercise (ACE), your sneakers are ready to be replaced after three to six months of regular use, or approximately 350 to 500 miles of running. Looking at the wear patterns can provide good indicators that your sneakers need to be replaced.

When the time comes to replace your sneakers, ACE has specific suggestions to help you find the perfect, and affordable, pair. They suggest that you buy sport specific shoes, test for stability, try on shoes at the end of the day when feet are their largest, and allow room for socks. Although some sports scientists will advise you to consider your foot type when purchasing sneakers, there is conflicting scientific evidence on this recommendation.

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Exercise to avoid catching a cold or flu

HPRC Fitness Arena:
A study shows that regular exercisers are less likely to fall sick with a cold or flu.

An article published in ScienceDaily reports on a study which shows that regular exercisers are less likely to fall sick with a cold or flu. The study participants who exercised more were less likely to report a cold or flu in the fall and winter seasons, and if they did get sick, they had fewer symptoms with shorter duration. Click here for more information on this study.

Jump rope for fitness

HPRC Fitness Arena:
Jumping rope is a good way to maintain fitness, particularly in confined environments such as on board a ship. If the pace is fast, the energy expenditure can be similar to running.

Jumping rope is a good way to maintain fitness, particularly in confined environments such as on board a ship. If the pace is fast, the energy expenditure is similar to running. The Navy Seals Fitness Guide suggests the following ways to add variety into your jump rope routine:

  • Boxer’s Dance: Shift weight from right to left with both feet together.
  • Run: Jump to the right while lifting the right knee, then switch to left side.
  • Jumping Jack: Jump 2 times with feet together then on the third time, do a jumping jack.
  • Knee-toe: Tap right toe on the floor, jump to your left foot while lifting left knee up high, then switch.

Maintain healthy feet

HPRC Fitness Arena:
Filed under: Feet, Footwear

Your feet are so important – they work hard to get you from place to place! You walk, jog, run, cycle, and swim with your feet, so take good care of them. Easy tips include wearing comfortable shoes that fit properly, shopping in the daytime for shoes when your feet are more swollen than in the morning, walking to exercise your feet, wearing well-fitting stocking and pantyhose, and seeing a podiatrist to deal with corns or calluses.

Source: HealthDay News

No weights, no gym… No problem.


Have you ever been tempted to try the exercise equipment advertised on late-night infomercials—the products that promise to enhance various body parts or provide a great workout for a low, low price? Most of it isn’t necessary to get into the shape you want. Some of the most effective workouts can be done at home­­—with only your own body weight. It’s not that equipment is bad—correct use of weights and some machines can be very effective—but it isn’t necessary, nor is it an excuse to prevent you from getting in a good workout when equipment isn’t available.

There are some clear benefits to exercising at home without the use of equipment, including saving time and money that you would spend at a gym. Most importantly, exercising by using your body weight provides you with the ability to exercise anytime and anywhere—you aren’t restricted only to the times when you have access to the piece of equipment or device. Also, there are a variety of ways to go about a home-based program, ranging from workouts on DVD to a workout you create for yourself. Those already familiar with online workouts may know that YouTube has been afire with videos of extraordinarily fit people demonstrating their workouts done with minimal equipment in their homes, backyards, or local parks. Always proceed with caution—these videos are impressive and can be useful, but realize that they come with a risk of serious injury. Before you begin any home workout, consult your physician and/or an exercise professional to determine what is safe, and best for you.

We list some examples below of fitness moves that can be performed at home without equipment. These moves should be performed properly and at the right intensity level for them to be effective and safe. The American Council on Exercise (ACE) provides an Exercise Library that displays the proper form for many exercises.

Core

Crunches (Supine Reverse, Supine Bicycle)

Plank (Front, Side)

Glute Activation Lunges

Bridge

Vertical Toe Touches

Upper Body

Inchworms

Push Ups (Standard, Single Leg Raise)

Downward-Facing Dog

Superman

Bird-Dog

Lower-Body Strength

Lunges (Forward, Side,

Bridge (Standard, Single Leg)

Squats (Single Leg)

Wall Sits

Inverted Flyers

Full Body

Spider Walks

Sprinter Pulls

Mountain Climbers

Squat Jumps (Cycled Split)

Jump and Reach

For a complete workout, visit ACE’s At Home (Without Equipment) Workout.

Airman's fitness success story

HPRC Fitness Arena:
In the Crosshairs recently featured a story of how one airman stays in shape. Here is another airman's story.

womanrunningtreadmill_shutterstock.jpgPhoto:Shutterstock.com

In the Crosshairs recently featured a story of how one airman stays in shape. Here is another airman's story.

Military.com ran an article on how Air Force Staff Sgt. Michelle Rose transformed her mental and physical obstacles into a fitness success story.

Click below to access the article.

Airman Shares Fitness Success Story

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