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Get fit on the job: Part II

HPRC Fitness Arena:
More tips for working out at work.

Fitness is so important to your mental and physical health. Consider scheduling exercise into your work day; put it on your calendar! Keep packable tools like elastic tubing and bands at your desk. You can easily strengthen your chest, upper back, shoulders, arms, and legs in just a few minutes, two or three times a week. All without leaving your office! For ideas, click here: ACE GETFIT: Time saving tips for on-the-job 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

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.

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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.

Train in warm weather to improve performance anytime

HPRC Fitness Arena:
Science Daily reports on a new study published in the Journal of Applied Physiology that indicates training in warm weather not only improves heat acclimation and performance in the heat, but also improves performance in cool conditions.

Science Daily reports on a new study published in the Journal of Applied Physiology which indicates that training in warm weather not only improves heat acclimation and performance in the heat, but also improves performance in cool conditions. Click here for more details about the 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.

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

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