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HPRC Fitness Arena: Physical Fitness

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

Perfect pushups: Which service branch offers the best methods?

HPRC Fitness Arena:
Navy Times has an article that examines what the definition of a “military push-up” means to a soldier, sailor, airman and Marine.

pushup.jpgPhoto: Department of Defense

Navy Times has an article that examines what the definition of a “military push-up”  means to a soldier, sailor, airman and Marine.

Click on the link below to access the article.

Performing the perfect push-up

Hottest fitness trends for 2011: Boot camp, strength training

HPRC Fitness Arena:
According to an article in the October 28, 2010 edition of USA Today, boot-camp workouts, strength training and core exercises are among next year's top 20 trends.

mancurlingbar_shutterstock.jpg

Photo: Shutterstock.com

According  to an article in the October 28, 2010 edition of USA Today, boot-camp workouts, strength training and core exercises are among next year's top 20 trends.

Click on link below to access the article.

Boot camp, strength training will top 2011 fitness trends

Rhabdomyolysis: Potentially deadly condition from too much exercise

HPRC Fitness Arena:
ABC News affiliate WSET.com (Lynchburg, VA) has an article on rhabdomyolysis and exercise – specifically working out with P90X, an high-intensity exercise program.

ERroom.jpgPhoto: Red Wolf/Flickr

ABC News affiliate WSET.com (Lynchburg, VA) has an article on rhabdomyolysis and exercise - specifically working out with P90X, an high-intensity exercise program.  Rhabdomyolysis is the breakdown of muscle fibers resulting in the release of muscle fiber contents (myoglobin) into the bloodstream. Some of these are harmful to the kidney and frequently result in kidney damage.

Rhabdomyolysis is a potentially deadly condition that can be triggered by overdoing exercise/workout programs.

Click on link below to access the article.

Potentially Deadly Condition from Too Much Exercise

Combat readiness is improved by changes to basic training

HPRC Fitness Arena:
According to an article from Army.mil, Comprehensive Soldier Fitness (CSF) is shaping changes in Army boot camp; changes leaders say are improving Soldiers’ preparedness for combat once they reach their units.

mandoingpushup_shutterstock.jpg

Photo: Shutterstock.com

According to an article from Army.mil, Comprehensive Soldier Fitness (CSF) is shaping changes in Army boot camp; changes leaders say that are improving Soldiers’ preparedness for combat once they reach their units.

Click below to access the article.

Basic training changes to improve combat readiness

Airman provides some tried and true workout methods

HPRC Fitness Arena:
NBCwashington.com (Washington, D.C.) has an article on how one U.S. Air Force airman stays healthy and in shape for Air Force-related missions.

 

Photo: Shutterstock.commanexercisingbarbells_shutterstock.jpg

NBCwashington.com (Washington, D.C.) has an article on how one U.S. Air Force airman stays healthy and in shape for Air Force-related missions.

According to the article, Airman 1st Class Angelo Beatois is an advocate of high-intensity workouts, including sit-ups, push-ups and pull-ups, combined with sprints and running.  He designed his own personal workout from the variations of exercises he learned when stationed from base to base.

Click on link below to access the article.

Tried and True Workout Methods

New York Times: Money often buys higher-quality, but not always when it comes to running shoes

HPRC Fitness Arena:
Money often buys higher-quality goods, but not when it comes to running shoes, experts say.

runningshoes_shutterstock.jpgPhoto: Shutterstock.com

The New York Times Health section has an article that looks at the cost of running shoes, and found that low- and mid-cost shoes within the same brand cushioned runners’ feet just as well as high-cost ones — sometimes even better.

In short, money often buys higher-quality goods, but not when it comes to running shoes, experts say.

Click on link below to access the article.

For Running Shoes, It’s Fit First and Price Last

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