Filed under: Physical fitness
Exercising outdoors can be a fun way to get in shape, enjoy the beautiful weather and do something fun as a family. No gym or equipment is necessary for a run on a trail, bike ride, or hike—and the scenery is much better! Kids can use their scooter, skateboard, or bike to keep up with mom and/or dad. You can even include strength exercises during your outside adventure! A playground or park can be a great destination for some exercise with children. Monkey bars, park benches, and other fixtures found at playgrounds can be used for pull-ups, tricep dips, and core exercises. Here are some additional suggestions from HPRC on exercising without a gym or equipment. And before you step outside, check out these tips if you plan on hiking or running on a trail.
CHAMP and HPRC hosted a conference in conjunction with American College of Sports Medicine and National Academy of Sports Medicine on September 10–11, 2012, on “Preventing Injury through Functional Movement Assessment: What We Know, What We Don’t Know, and Where We Go From Here.” For more information about the conference, check out HPRC’s Summary Report. For a brief explanation of functional movement assessment, read HPRC’s Overview about one form, FMS.
A new study published in the Lancet reports that one in 10 premature deaths worldwide is related to lack of exercise, equal to 5.3 million deaths in 2008. It seems as though inactivity has become as deadly as tobacco. More specifically, researchers estimated that lack of exercise causes about 6% of heart disease, 7% of Type 2 diabetes, and 10% of colon and breast cancers worldwide. To put this in perspective, the failure to spend 15-30 minutes a day doing activities such as brisk walking could shorten your life span by three to five years. Lack of physical activity is certainly a global epidemic, but it is also highly preventable. Check out HPRC's resources on how to get you and your family physically active.
The rate of amputee soldiers returning to active duty is at an all-time high. In the 1980s only about 2.3% of amputees returned to duty; the rate among Iraq/Afghanistan veterans is 16.5%. A lot of factors have contributed to this increase, but the most influential is unquestionably the advancement in technology. We now have centralized centers for amputee care that provide state-of-the-art custom rehabilitation, the most up-to-date prosthetic devices, and peer therapy. These centers enable wounded active duty members to rehabilitate together—interaction that is crucial for recovery. Rehabilitation is now specifically tailored to meet each Warfighter’s needs, and is geared towards the goals he or she has set for the future.
In order to return to active duty, a wounded warrior needs to obtain a final disposition of “fit for duty” from the Physical Evaluation Board (PEB). To do this, he or she must demonstrate a level of function with a prosthesis that exceeds basic movement skills, such as engaging in a high-impact activity typical for an active adult or athlete - i.e., box jumps or sprints. Despite the vast advances in prostheses, rehabilitation therapists mention that it’s the warrior’s drive and motivation that returns him or her to work.
When you begin a resistance training program, how do you know how much weight you should be lifting? Most muscular fitness programs are designed around lifting a percentage of your maximum strength.
The first step in this process is to determine what your maximum strength is. A popular technique for assessing muscular strength is the one-repetition maximum test (1RM), or the maximum amount of weight you can press once but not twice. Alternatively, multiple repetition tests can be performed as a reliable estimate of maximum strength. One study found that a five- repetition test was the most accurate, but no more than 10 reps should be used to estimate strength. This instructional video will demonstrate the ACSM protocol for a 1RM test. This protocol can also be applied to a multiple-repetition test. For example, determine the maximum amount of weight you are able to lift five times, but not six times, for a five-rep max test. If you have doubts about whether this is the right test for you, be sure to consult your doctor.
The second step is to determine what percentage of your 1RM, in weight, you should use to improve your muscular strength and endurance. Typically, improvements in muscular strength are seen when using 60-80% of your 1RM. Increased muscular endurance is achieved using about 50% of your 1RM. Read more on muscular fitness and more details on how to train for each here. Once you have assessed your maximum strength, use this conversion chart from the National Academy of Sports Medicine (NASM) to determine percentages of your 1RM.
Getting in the best shape of your life requires you to push your training regime to the limit. However, without appropriate rest periods and diet, this can lead to serious conditions known as “non-functional overreaching” (NFO) and “overtraining syndrome” (OTS). What occurs is that your performance begins to decline, even though you are training as hard as ever, and you start to feel tired and “stale.” Read HPRC’s Overview “Overtraining—what happens when you do too much” to learn about the serious implications of these conditions for Warfighters.
Besides keeping you healthy and fit, exercise has another important benefit. According to a news release from Oregon State University, a study conducted on more than 2,600 men and women between ages 18 to 85 found that individuals who exercise for 150 minutes a week at a moderate to vigorous level experience a 65% improvement in sleep quality. In addition, active people experienced less daytime sleepiness than those who are inactive. These findings appeared to be across the board—subjects experienced better sleep regardless of age, weight, and other health habits. For many, regular physical activity can be an effective, non-pharmaceutical alternative to improving sleep and concentration levels during waking hours.
The study, which was published in the December 2011 issue of Mental Health and Physical Activity, adds more evidence to the amazing body of research that demonstrates the importance of exercise for overall health.
Running is a great exercise to help reduce your risk of heart disease and stroke. Running improves your cardiovascular system by strengthening your heart muscle and improving your circulation. As your heart muscle becomes stronger, your heart can pump more blood more easily. This helps deliver more oxygen to fuel your working muscles and remove byproducts such as carbon dioxide.
Brazilian Jiu-Jitsu—or BJJ—focuses on ground fighting techniques, also known as grappling. You can start your training at a level appropriate to your physical fitness, but ultimately you will find that your endurance increases as your opponent also learns the techniques designed to dominate. Although BJJ requires little to no physical strength—mainly technique and balance—you will find that your muscle tone and mass increase gradually without requiring weight training.
Swimming is an excellent way to reduce the risk of disease. It works your entire body and activates all the major muscle groups; contributes to muscle strength, flexibility, posture, and endurance; promotes weight loss and stress reduction; and improves cardiovascular conditioning by lowering your resting heart and respiratory rates and making blood flow to the heart and lungs more efficient. Swimming is also very low risk for injury because it places stress on your bones, joints, and connective tissues, thanks to the buoyancy of the water. Swimming 15 to 30 minutes each day can have a very positive effect on your overall health.