Filed under: Exercise
The last excuse a trainer wants to hear from a client is that they don’t have enough space—or the right space—to exercise. The truth is that with a little effort and imagination, you can find a whole world of places and practices to improve your strength and endurance. Just think about all the free equipment outside at the park, on your way to work, or at your child’s school playground. You can make use of just about anything. Want to gain upper body strength? Start climbing the monkey bars and don’t stop ‘til you drop. Or try push-ups—a great way to get moving without standing in line at the gym. All you need for walking or running is a good pair of shoes and any path, road, or bike trail—the same places work for a bicycle, too, and they don’t cost a dime. By now you should be getting the picture. Just get rid of that mental block about needing a special place or equipment that is keeping you from getting a healthy, fit body. Just think of all the new forms of exercise waiting for you the minute you walk out the door! Here are five simple exercises to get you started.
A good way to keep up with your daily workout goals is by giving up the elevator and making good use of the stairs. Stairs will not only get your legs and arms moving, but they will also raise your heart rate. What’s more, you need to take breaks from your daily tasks, and exercising during that break can help you think through what you’ve been working on. Working a little stair-climbing action into your day can be as convenient as—and healthier than—walking to the soda or snack machine. The first couple days will be the hardest as you focus on breaking the elevator habit and getting all your muscles reactivated. Stick to it, and you’ll soon find that the climb is easier and you feel better about yourself. It’s good for you and your heart, so why not start using the stairs more, wherever you are: at home, at work, or at the park? Even better, it’s free!
The ArmyTimes reported that due to this summer’s excessive heat wave, which affected most of the United States, the Army’s physical training has been impacted by two heat-related deaths and several cases of soldiers who became ill in the heat and sought medical treatment for heat injuries. According to the article, Army officials are looking for better ways to handle the heat and keep soldiers from succumbing to it.
Heat injuries can be a cause of both illness and fatalities. The Environment: Heat section of HPRC’s website provides valuable information on policies, reports, and guidelines for surviving and performing in hot environments.
Most people understand what it means to have high blood pressure, excess fat around the middle, a high cholesterol level, and the importance of addressing these health problems. What some may not realize is how serious the situation becomes when a person has been diagnosed with three or more such conditions in conjunction with other health issues.
This occurrence is called metabolic syndrome.
People who suffer from this combination of conditions (a reported one in four—50 million in the United States alone) have a dramatically increased risk for developing heart disease, type-2 diabetes, or a stroke. Individually, these symptoms pose a health risk, but identified together they raise the risk for cardiovascular disease.
Metabolic syndrome is characterized by a cluster of symptoms that include excess fat in the abdominal area (as measured by waist circumference), borderline or high blood pressure, high cholesterol that fosters plaque buildup in arteries, insulin resistance or glucose intolerance indicating the body can’t properly use insulin, raising blood sugar levels, and the presence of a protein in the blood, which can cause inflammation.
People with metabolic syndrome have at least three of the following risk factors:
- Excessive body fat around the waist
- Low levels of HDL ("good") cholesterol
- High levels of triglycerides (a type of blood fat)
- Elevated blood pressure
- Elevated glucose (blood sugar) levels after fasting
The complications of metabolic syndrome are serious and, if not addressed, can cause major health problems. If you are overweight and don't yet have these problems, keep in mind that the older you get, the more likely you are to develop them. Older adults can develop metabolic syndrome without being overweight, so it is important to get annual physical exams.
What can be done to prevent metabolic syndrome? If you are fall into the categories above or are overweight, one way to reduce your risk of metabolic syndrome is to incorporate healthy habits such as starting an exercise regimen. (But be sure to consult your doctor before starting a new exercise program, especially if you have not been active for a while.)
Diet is also key to reducing the risk of metabolic syndrome. By making small changes in your diet—such as decreasing the number of calories you take in per day; eating more fruits, vegetables, whole grain products, and low-fat meals, and avoiding fast/fried/fatty/oily foods—you can reduce your chances of developing metabolic syndrome.
If you would like to know more about metabolic syndrome, we recommend the following resources:
Swimming is a wonderful way to improve overall fitness while minimizing your risk of injury. It’s easy on your joints and improves your cardiovascular fitness. Although training in a pool may not simulate your specific duties, cross-training reduces the risk of injury from other repetitive exercise such as running. Effective pool training sessions should vary in intensity and emphasis. To avoid shoulder joint and upper back issues, warm up by swimming for five to ten minutes at a pace slower than your usual training pace, and include kicking and pulling drills. To improve both strength and endurance in the water, try interval training. Shorter rest intervals will improve endurance, while longer ones will stress your anaerobic system and improve your strength and power. Alternating between aerobic (longer and slower) and anaerobic (shorter and more intense) workouts will optimize your overall performance for both combat swimming operations and cardiovascular fitness in general.
For more detailed information about pool interval training and examples of training regimens check out Chapter 4: Swimming for Fitness in The US Navy SEAL Guide to Fitness and Nutrition.
A key concern for Warfighters and athletes alike is getting injured. Continuing to train through a minor injury can turn it into a major one. Even with minor injuries, it’s important to decrease inflammation and increase the range of motion at the affected joint. Two approaches to take are RICE and ISE. Start with RICE—rest, ice, compression, and elevation—to decrease inflammation. Once inflammation is minimized, ISE—ice, stretching, and exercise—helps to increase the range of motion. Using these techniques may reduce inflammation, stiffness, weakness, and/or loss of normal function. Once pain and swelling are reduced, the next step is reconditioning. Exercises that target the area of injury should promote flexibility, endurance, speed, strength, and power while progressing gradually. The main goal of reconditioning is to efficiently decrease pain and increase range of motion. Always check with your physician to rule out more serious injury before proceeding.
Chapter 12 of The US Navy Seal Guide to Fitness and Nutrition provides more detail.
Calisthenics have long been a basic component of Warfighter training to increase strength. They require minimal equipment and space and can be done virtually anywhere. Common calisthenic exercises include push-ups, pull-ups, sit-ups, dips, and squats. They help develop and maintain muscle strength, endurance, and power as well as flexibility. There are many ways to customize a calisthenic routine to achieve a specific fitness goal. For example, performing a low number of repetitions with added resistance will effectively increase muscle strength. Training with a buddy is a great way to provide resistance. Muscle endurance, on the other hand, requires a routine with a lot of repetitions. It’s recommended to include two calisthenic sessions each week on nonconsecutive days, along with other forms of physical training (e.g., plyometrics, strength training, or aerobic training). A 30-minute calisthenic session should consist of one to three exercises that involve multiple muscle groups.
For more detailed information on calisthenics, go to Chapter 8 of The Navy SEAL Physical Fitness Guide.
Muscle strength is an essential component for successful Warfighter performance. Developing optimal muscle strength and endurance maximizes job performance and reduces risk of injury. The FITT principle can help you achieve this goal. FITT refers to “frequency, intensity, time (or duration), and type” of activity.
- Frequency is the number of sessions in a week that an individual trains. At least two days per week of strength training is recommended.
- Intensity, considered the most important aspect of strength and endurance conditioning, is defined by the amount of weight used per repetition. For muscle endurance, training should involve 20-60 repetitions of 30% to 50% of one repetition max (1RM; the maximum amount of weight one can lift for one repetition) per set. For muscle strength, training should involve 1-12 repetitions of 65% to 90% of 1RM per set.
- Time of sessions should range from 30 to 60 minutes.
- Type of exercise should vary in strength and conditioning routines to prevent boredom and improve gains. A combination of free weights and machines is recommended.
For more detailed information on strength training, read Chapter 6, Strength Training, of The Navy SEAL Physical Fitness Guide.
The American College of Sports Medicine and the American Heart Association recommend doing moderate-intensity cardiovascular exercise for 30 minutes a day, five days a week (for details of these guidelines, click here). However, elite athletes and tactical Warfighters need to train more to achieve higher levels of fitness—see the Navy Seal Fitness Guide and the Building the Soldier Athlete Manual for more information.
Monitor your heart rate to ensure that you are training in the appropriate range for your performance needs. This simple practice will help you track the way your body responds to training to effectively optimize your physical performance. The American Council on Exercise (ACE) has information on how to monitor your exercise intensity using your heart rate, as well as an online tool for calculating your target heart rate. A similar online calculator is available from the Army’s Hooah 4 Health website.