Navy Fit Week 16

Last chance workout for the year!

We are going to do what we did two weeks ago:
• Stretch
• 7 dive bombers for the guys and 5 for the ladies.
• 10 flutter kicks for the guys and 7 for the ladies.
• Do the running program from last week, but for 12 minutes this time.
• End the run with about 5 minutes of walking.

Navy Fit Week 17

The holidays are here! It is time for a bit of rest. Let's take some time with our families an do 2 30 minutes walks this week.

Happy Holidays!

Navy Fit Week 18

We are not going to change much this week. Here is the program. We are going to continue to exercise 3 times a week for around 30 minutes.
• Stretch
• 7 dive bombers for the guys and 5 for the ladies.
• 10 flutter kicks for the guys and 7 for the ladies.
• Do the running program from last week, but for 12 minutes this time.
• End the run with about 5 minutes of walking.

I would also like anyone who has not given us a progress report to click the comment area at the bottom of this post and let us know how you are doing. What challenges have you discovered and how did you overcome them.

Navy Fit Week 19 – B

The fitness Triad

Going through boot camp, we learned about the fire triad. In order for fire to burn, you need three things:
1. Heat
2. Fuel
3. Oxygen

Remove one of these, and the fire goes out.

In order to burn fat, there is also a triad that you obtain.
1. Cardio Exercise
2. Resistance Exercise
3. Nutrition

Remove one of these and you will stunt any possible results.

Cardio exercise is what raises our heart rate. It increases our stamina and burns calories.

Resistance training increases our strength by building muscle. A few weeks ago, I mentioned the benifits of micro tears.

Nutrition is not dieting. It is eating the right foods at the right time in the right amounts. If you have been doing the 6 meal a day program, you already know that this is much easier than it sounds.

We will be working on maintaining the fitness triad for the remainder of this program.

More on micro tears in your muscles:

While your body repairs these tears during your sleep, it adds more muscle fibers. More muscle requires more fuel. The more fuel your body requires, the more it will take from your fuel reserves. In other words, muscle burns fat. You actually burn more fat while sleeping and sitting at work by having more muscle. To sumarize this paragraph: Your lose weight by sitting on your back side (and eat six times a day). That sounds like an easy to follow program.

Navy Fit Week 19

As with all exercise programs, you need to shake things up to keep you from hitting a plateau. What is a plateau? It is when your body adapts to the stress that you apply to it and stops building muscle or burning fat. We are going to change some things.

You upper body strength will be improved via dive bombers.
1) Start with your hands spread wide, feet spread wide, and your butt in the air.
2) Dive down, forward, and up.
3) Reverse the dive and end in the start position.
This may look very odd, but it really gives you a workout.

During our 10 minute run, we are going to do steady states. This is how it is going to work. You are going to run for 10 minutes. Follow this pattern.
• Walk for 2 telephone poles.
• Do a run for the next 2 poles at a pace that is slightly slower then what you have been running.
• Do the next 2 poles at a pace that is slightly faster than your normal speed.
• Do the next 2 poles at a slightly slower pace than your normal pace.
• Repeat the steps above for the next 10 minutes.

This actually designed to increase your normal running speed.

Here is your program for the next week.
• Stretch
• 5 dive bombers for the guys and 3 for the ladies.
• 7 flutter kicks for the guys and 5 for the ladies.
• The running as described above.
• End the run with about 5 minutes of walking.

Navy Fit Week 20 – B

Feeding your body is just as important as exercising it. A good rule of thumb is to eat fewer processed foods and more natural foods. This next week, I would like everyone to contribute a recipe that we can use in our six meal-a-day program. This is a team effort. Let’s see what you can come up with. Here is my contribution.

Diablo Spaghetti with Tomatoes
• Heat a pot of water.
• As the water is heating
• Add a little olive oil.
• 2 table spoons of crush red pepper.
• 2 table spoons of dried minced onions
• 1 table spoon of cilantro
• When the water boiles, add a half box of spaghetti
• Once the spaghetti has cooked drain it, but do not rinse the noodles.
• In the same pot as the spaghetti and the other ingedients, add ½ jar of your favorite tomato based sauce (No cheese sauces)
• Add in one (or more) finely diced tomato.
• Finish heating.
• Makes 3 servings

If you want bread, add a slice of Italian bread. Instead of garlic butter, try dipping your bread in the sauce or olive oil.

Navy Fit Week 20

This week we are going to start working on our core strength. The sit-up portion of the fitness test is to see how your core is holding up. We are not going to build washboard abs. If you want washboard abs though, go for it. We use our core for almost every movement we do. This week we are adding two core exercises. One exercise that focuses on your abdominal muscles and one that focuses on your back.

Why the back? We are not tested on back strength. Many people focus on the vanity muscles. You know, the ones you show off at the beach. Our muscular system is designed to work in pairs. If you work only on the vanity muscles and not their counterpart, the system gets out of balance. This promotes injury. Remember my back injury from the last PRT?. I was doing to many abdominal exercises in the weeks leading up to the injury. When an unexpected situation I was in required back strength, I did not have it. If that does not convince you, it is your back muscles, not your abs, that hold your gut in naturally.

The first exercise is the flutter kick:
1) Lay flat on your back.
2) Place your hand on each side of your upper buttocks and your thumbs under your lower back. This creates support for the lower back.
3) Look at your feet and raise your upper torso and legs 1 to 2 inches off the ground.
a. Your knees will stay straight throughout this exercise.
b. Your toes will also stay pointed.
4) Alternate raising and lowering your ankles
5) This is a 4 count exercise. This means that each leg will be raised twice per repetition.
You will feel the tension in your mid to lower abdominals and possible your quadriceps.

The back exercise is call the “Superman”
1) Lay on your stomach with arms stretched forward and fingers straight.
2) Keep your head up.
3) Raise your right arm and left leg about 2 inches off the ground.
4) Count to 10 (No fast counting)
5) Lower your arm and leg while raising the others.
6) Count to 10.
7) This is one repetition.
You will feel this one on each side of your mid back area.

This week’s program
• Stretch
• 15 pushups for the guys and 9 for the ladies (5 second hold in the down position)
• Flutter kicks (5 reps for the guys and 3 reps for the ladies)
• 10 minute run.
• 5 minute walk.
This weeks workout is again shorter. Do it 3 times this week.