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Here are some Fit Facts from the Base Operational Support Team!
Physical Activity
Most people know you need to be physically active to stay healthy. But did you know it can help you feel better right away? According to the Centers for Disease Control and Prevention, being physically active can boost your mood, sharpen your focus, reduce stress, and improve your sleep.
Not sure of how much you need? The CDC states at least 150 minutes of moderate intensity aerobic activity for adults (75 minutes of vigorous intensity) and at least two days a week of strength training is recommended. Break the time up however you like; five moderate intensity sessions of 30 minutes and two strength training sessions or three vigorous intensity and two strength training for one week are just two examples.
Use the “talk test” to determine if the exercise is moderate or vigorous. While exercising and talking, if the breathing is hard but you can still have a conversation easily, it’s moderate. If, however, you can only say a few words before taking a breath, it’s vigorous.
What activities count? Anything that gets you moving and even the things that don’t feel like exercise. For example, yard work, walking the dog, playing with your kids, dancing and especially group physically fitness where you feel the burn. Don’t forget to add dynamic and stretching to your physical fitness routine for flexibility and mobility.
Begin at a comfortable pace and stick with it! Over time physical activity can help you live a longer, healthier life. It can help lower your risk of diseases like type 2 diabetes and some cancers, control your blood pressure and stay at a healthy weight.
Engage in what you enjoy and will do to continue to improve your overall health.
Remember to check with your healthcare provider if you’re just beginning and get moving!! Walk. Run. Dance. Play. What's your move? - Move Your Way | health.gov
Provided by Patty McGruder (Updated 8/10/2023)
Daily Hydration
Being hydrated daily helps to regulate body temperature, prevent infection, deliver nutrients to cells, keep joints lubricated and keep organs functioning properly. When enough water is not consumed, dehydration can occur (a condition which can cause your body to overheat, lead to constipation, headaches, dizziness or lightheadedness and kidney stones to name a few).
The CDC states the daily intake need will vary depending on such things as activity level, weight, medical condition, how warm the weather is, diet and size of the individual.
Water is the best choice when thinking of hydration, but water can also be obtained in food selections which are higher in fluids, such as fruits and vegetables for example. Coffee, tea, and soda are other sources for fluid intake however, the sugar consumed in these, and other liquid options should be kept to a minimum due to the caloric/caffeine punch some may provide.
Tips to stay hydrated if you find it difficult to do so:
-invest in a good-quality water bottle and keep it with you throughout the day.
-sip, don’t chug! Take small sips of fluids frequently throughout the day.
-In hot or humid environments, choose cool, flavored beverages with added sodium.
-Set a timer to remind yourself to drink at regular intervals.
-Choose other nutrient-dense fluids, such as milk, milk alternatives, 100% vegetable juice, or unsweetened tea.
Things to remember, try to drink throughout the day, start drinking as soon as you wake up, don’t wait until right before you exercise to start drinking especially if it’s very hot or you’re doing activities outside. You should also pay attention to your trips to the restroom meaning the color of your urine and amount. Drink alcoholic and caffeinated drinks in moderation. Listen to your body, provide the hydration it requires and do it daily.
The FITT Principle
Back in December we began this two-part series and discussed the 3 main types of exercises you should be doing: cardiovascular, strength training and stretching. This month we’re discussing the FITT principle
The FITT principle (frequency, intensity, time [duration] and type) is a process of putting together an efficient workout plan for being active.
Frequency is how often you’re active during a week. Keeping this in mind, you should be active no less than 3 days per week (according to the CDC) however you should try to be active on most days of the week. You should also increase the frequency slowly to avoid injury or soreness.
Intensity refers to how hard your exercise or activity is and you’ll either use your target heart rate zone for cardio work or amount of weight lifted, repetitions completed and sets when strength training to determine the intensity. The CDC also recommends that you exercise at least at a moderate intensity, and you can obtain this by HR (should be around 60-75% of your maximum heart rate), perceived exertion and the talk test (some difficulty to talk while exercising). Try to complete eight to twelve reps with one to three sets when doing strength training. For cardio you’ll subtract the persons age from 220. Example to get MHR and THR zone for 25-year-old in the 60-75% zone. Example calculation (220-25=195 MHR) and the zone (195x0.60= 117 and 195x0.75=~146.25). For this 25-year-old example the MHR is 195 and THR zone is 117-146.
With time it is recommended that you’re active for at least 150 minutes at a moderate intensity or 75 minutes of high intensity each week. This can be broken down into a 30-minute session, a 45-minute session or even a 15-minute intense exercise session. Make every minute count!
The last item is type and this can be things such as walking, running, aerobic classes, cycling for cardio. Strength training would be using free weights or weight machines such as bicep curls, bench press or leg press for example as well as bodyweight to include pullups, sit-ups or squats.
Although we’ve been discussing the cardio and strength training portion of your fitness routine, don’t forget the stretching which should be done at least before and after your routine for at least five minutes.
Adding more days or time to your routine is fine if you do it gradually and make sure you’re listening to your body, you’re not having injuries, you’re not over doing it and you’re giving your body the required rest it needs. Make changes or switch things up to avoid being bored with your routine. For instance, if you usually walk on the treadmill for 45 minutes for cardio, how about going for a walk outside if the weather is nice or use the cycling bike. Switch the days if you ALWAYS do something on the same day each week to keep the schedule fresh. The exercise possibilities are endless and are waiting to be added to your routine!
Provided by Patty McGruder (Updated 8/10/23)
3 Main Types of Exercises You Should Be Doing
What are the 3 main types of exercises you should be doing? This is a two-part fit fact; 2nd part will be posted for January 2023
On a weekly basis we should engage in cardiovascular exercise, strength training and stretching. One is not enough, and it should be spread out throughout the week on several occasions. Frequency and time are two other factors we’ll address in the second part of this two-part series.
For starters, cardiovascular aerobic exercise, according to the National Academy of Sports Medicine (NASM), is a repetitive and rhythmic exercise which increase your heart rate and requires you to use more oxygen. Aerobic exercise, cardiovascular exercise or “cardio” are also names that this exercise is often called.
Strength/resistance training is an exercise designed to increase strength and power. You begin to use progressively heavier weights or resistance for the building and maintaining muscles. This area is also called toning, body building, weightlifting and resistance training
Stretching is the third area and the area most people tend to skip. Stretching or lengthening your muscles helps to keep you agile or limber and this helps with your regular activities of daily living. Having the flexibility is a plus for your exercise routine and it assists with decreasing muscle tension and increasing circulation. Recall our topic on dynamic and static stretching earlier in the quarter.
Keep this information in mind and we’ll look at other factors as you begin or adjust your fitness routine in the second part of this Fit Fact series.
Stretching
According to the American Council on Exercise (ACE), you should be doing dynamic stretching before you begin your workout session. These stretches should be continuous and mimic the movement patterns of the exercise or sport you will engage in. For instance, if you’re going to be running and doing upper body work, you should incorporate or engage the hips, legs, lungs and arms in getting warmed up; include activities such as arm circles both front and back (large and small), a light jog, lunges, open/close the gate etc. It is also important to do at least 5 minutes of stretching and not rush the process; the goal is to improve flexibility and move the muscles through an entire range of motion for the sport or activity you will engage in, just at a lower level.
Upon completion of your workout, you should engage in a proper cool-down and according to ACE you should be doing static stretching. Static stretching is recommended at the end of your workout because it is safer and more effective to stretch muscles which are properly warmed and therefore more pliable. Static stretching also helps to further facilitate your post-workout recovery; keep in mind each stretch should extend the targeted muscle utilized with a little force and should be held for 10-15 seconds. You should not rush the static stretching process either, there should be no pain and there should be no bouncing in the movement.
Studies have shown that doing static stretching before you exercise can weaken performance such as with sprint speed, possibly, because holding the stretch tires out your muscles so remember to complete dynamic stretching before the workout or sport and static stretching afterwards.
Finally, stretching your muscles properly before and after your fitness activity helps keep them loose and lessens the shortening and tightening effect that can lead to the post-workout aches and pains.
Nutrition information...