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Mix up your training routine

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If you are bored with your training or find yourself stuck in a rut, consider adding some variety to your program.

Maintaining a physically fit body requires consistent training and motivation. It’s common for individuals to get stale or fall into a training rut. Consider cross-training, adding new activities and exercises, or just doing something physical for fun!

Monitor your physical performance using your heart rate

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Your heart is the key to effective training. Learn how to monitor it during exercise to achieve the optimum results from your training program.

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.

Navy fitness through NOFFS

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This Navy fitness program focuses on basic and performance nutrition alongside physical training exercises designed to target operational tasks and reduce injuries.

The Navy Operational Fitness and Fueling Series (NOFFS) provides the Navy with "best in class" physical fitness and nutrition performance information for both Sailors and Navy health and fitness professionals. NOFFS instructs individuals on how to train effectively and safely and how to make healthy nutrition choices in both shore-based and operational environments.

Based on worldwide mission requirements, which require the Navy to intensity its operational tempo, it’s imperative for Sailors to be physically fit. Physical fitness is an essential component of operational readiness and the ability to meet deployment schedules. Sailor resiliency and durability are the primary goals of the development and distribution of NOFFS.

The purpose of NOFFS is to provide a complete physical training program that will eliminate the guesswork for:

  • The individual Sailor who is participating in his/her personal physical training program
  • The Navy health and fitness professional who is interested in obtaining a ready-made comprehensive and biomechanically balanced individual or group physical training program.

    The goals of NOFFS are to:

    • Improve operational performance
    • Provide basic and performance nutrition guidance.
    • Decrease the incidence and severity of musculoskeletal injuries associated with physical training.

      NOFFS provides Sailors with an evidence-based performance tool that will address injury prevention by physically training the movement patterns of operational tasks. Rather than focusing specifically on the physical readiness test (PRT), NOFFS emphasizes how to specifically improve the functional performance of a Sailor during daily operations. This includes lifting, pushing, pulling, carrying, aerobic/anaerobic demands, and body movement skills requiring balance, agility, and coordination. The focus of the project is to optimize operational physical performance and fueling for Sailors while preserving Navy combat power.

      For more information about NOFFS and other Navy Fitness initiatives, visit www.navyfitness.org.

      Army revamps its yearly physical fitness tests

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      The U.S. Army retools the yearly physical fitness tests with more practical exercises geared to really getting soldiers in fighting shape.

      The U.S. Army has retooled its yearly physical fitness test with more practical exercises geared to finding out if soldiers are in fighting shape. Along with other changes to the current test, troops will be required to run an obstacle course while dressed in full combat armor and dragging 180 pounds‹the equivalent of a human body.

      The new Army Physical and Combat Readiness Test is being introduced at eight installations, and if all goes well, will be rolled out Army-wide on October 1st.

      Click below to access the article.

      Army swaps sit-ups for combat-ready drills in new PT tests

      New battlefield training course for airmen

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      A new five-day course for future tactical air control party airmen gets them ready for critical war zone jobs.





      A new five-day course for future tactical air control party airmen gets them ready for the next step: technical training at Hurlburt Field, Fla. It is just one of the ways the Air Force is trying to improve how it prepares and trains airmen for critical battlefield jobs.

      Click below to access the article.

      Course introduces airmen to the battlefield

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      Save your knees with a few simple tips

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      Prevent knee injury with these tips.

      Try these tips from the National Institute of Arthritis and Musculoskeletal and Skin Disease to prevent knee injury while you exercise:

      • Avoid bending your knees past 90 degree when doing half knee bends or squats.
      • Avoid twisting your knees by keeping your feet as flat as possible during stretching.
      • When jumping, land with your knees bent.

      Source: Handout on Health. Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Disease.

      Exercise smart to prevent injuries

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      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.

      Train in warm weather to improve performance anytime

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      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.

      Hottest fitness trends for 2011: Boot camp, strength training

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      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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      Treadmills vs. elliptical machines – which is better?

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      A look at two gym favorites.

      Treadmill Elliptical Machines

      Reuters.com has an article that examines the advantages and disadvantages of treadmills versus elliptical exercise machines.

      Read the full article here.

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