Filed under: Exercise
Each day, more than 10,000 Americans visit emergency rooms for sports and exercise-related injuries, according to the Centers for Disease Control and Prevention. Many of those who get injured are getting hurt due to being inactive and then suddenly taking on a major exercise program, such as training for a half-marathon – hence the weekend-warrior syndrome. Physorg.com has an article that provides common sense tips for avoiding the weekend-warrior pitfall of doing too much, too fast, too soon.
Keeping physically fit is an important part of a military career. Aboard the USS Kearsarge Marines and sailors merge creativity and enthusiasm to push their physical fitness to even higher peaks. The October 05, 2010 edition of Military Health System News has an article on how Marines and sailors aboard the USS Kearsarge find ways to supplement their physical training while at sea.
The Globe and Mail (Toronto) has an interesting piece on which activity is better for you - swimming or running? The conclusion, according to the article, is that swimming is good for muscles, joints and some (but not all) cardiovascular risk factors. But to get the full benefits from aerobic activity, include some land-based exercise in your routine at least once or twice a week.
The Off Duty section of the Air Force Times recently published an article that looks at the popularity high-intensity fitness programs and concerns about their safety.
It has been known to trainers that alternating higher intensity and lower intensity training sessions is the most effective means for conditioning athletes.
As reported in the September 20, 2010 edition of the Tauton Daily Gazzette (Tauton, MA), recent research indicates that it is not necessary to train at high-effort levels every exercise session. In other words, a combination of higher intensity and lower intensity exercise is recommended for a sensible and successful fitness program. The full article can be accessed here.
Last week, Wired Magazine ran an article on high intensity fitness programs that are being studied and evaluated in a review of high-intensity fitness programs by the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences in Bethesda, MD.
In response, Wired has published a follow up article that offers a view of CrossFit from a soldier's perspective.
Hanging out with friends may include habits that oppose your health goals. Instead of skipping out on quality time with them, invite them to participate in an activity like a group cycling class that will get everyone moving. A healthy social life contributes to good health, so get the group moving!
A few minutes a day of stair climbing can improve your cardiovascular health, a recent study finds. A study of sedentary college-aged women who walked 199 stair steps a day the first week, and who worked up to six ascents, or climbs, a day by the sixth week, were significantly more fit (heart rate, oxygen uptake, blood lactate levels and increased HDL) by the end than in the beginning.
In 2008, the Journal of Medical Internet Research published an article titled Medicine 2.0: Social Networking,Collaboration, Participation, Apomediation, and Openness, in which the term “Web 2.0” is used. Web 2.0 refers to web applications that support collaboration and interactive information sharing online, a large part of which are the social media applications for blogging, wikis, and video streaming. The Journal article talks about the idea of a “Medicine 2.0” for web-based health and medical information, geared towards healthcare consumers, caregivers, patients, health professionals, and researchers.
Interestingly, all of this has given rise to a “Fitness 2.0” trend, allowing users to go beyond just the factual, static health information that exists and find more interactive information. It turns out that the internet can be a great resource for boosting one’s fitness level! YouTube, for example, has thousands of clips on exercise – proper techniques, expert advice – everything from the proper dead-lift technique to nutrition tips for weight loss.
These types of social media can also track fitness levels and goals of users by allowing them to enter in numbers and monitor their progress. Applications like Virtual Weight Loss, health networks like FitDay, and iPhone apps like “My Weight Loss Coach” are great ways to accomplish this. For an even simpler tracking method, use Twitter updates with a hash tag (i.e. #weightloss and #twit2fit) – a great way to get support while keeping a daily or weekly report of progress.
Another area where social media provides a bridge for exchanging health/medical information are online support/social communities. The sharing of experiences and struggles can help when things get tough or when motivation lags. With this level of personal interaction, users don't have to get healthy their own. Sites like Google Groups or DailyBurn, are easy ways to compare and discuss results with a community. When researching a health-related topic, however, keep in mind that blogs, videos, and social networks should not be primary sources of information. Look up multiple sources – no one source of information is ever perfect, so reduce the risk of bad information.
Social media is about creating connections and information, and healthy living is about consistency and knowledge. Together, they can be a great match. Social media can bring a lot of useful information and support to people looking to improve their health or fitness levels, and provides many innovative ways to stay motivated and well-informed.
The New York Times August 31 edition presents a look at the Army’s new physical-training program to deal with recruits who reach basic training having less strength and endurance than those in the past. According to a Lt. Gen. who oversees basic training for the Army, “What we were finding was that the soldiers we’re getting in today’s Army are not in as good shape as they used to be”. The cause of this decline, according to the article is a "legacy of junk food and video games, compounded by a reduction in gym classes in many high schools".
The article also cites the percentage of male recruits who failed the most basic fitness test at one training center rose to more than one in five in 2006, up from just 4 percent in 2000. Additionally, the article notes that the percentages were higher for women.
The new fitness regime tries to solve the problems of unfit soldiers by incorporating more stretching, more exercises for the abdomen and lower back, instead of the traditional sit ups, and more agility and balance training.
The full article is here: Making Soldiers Fit to Fight, Without the Situps