We are going to start doing our runs in minutes instead of telephone poles. You may want to consider a stop watch. I prefer the Timex Ironman, but the cheapest stop watch you can find will do just fine. To be honest, any watch will work. A timer function will help, but not required.
I use the Ironman for its LAP function. It comes in handy for long distances when I need to keep track of my pace per mile. For the purpose of this program, you will only need to know how long you have been doing an activity.
Friday, November 28, 2008
Thursday, November 27, 2008
Navy Fit Week 25
This is the first installment of NavyFit. The goal is to get us through the cold months and into the April’s Physical Readiness Program with no worries about anybody flunking. This blog will contain weekly goals for each of us and also nutrition and exercise recommendations. As your Command Fitness Leader, I’ll be leading by example by doing, at a minimum, what I post here. Currently, I’m still recovering from the lower back injury the kept me from participating in the fall PFA. If I can do it, there is no reason why each of you cannot.
Each Monday, a new blog entry will start out with a week. This is the countdown until April. Since we do not have an exact date, we are going to be ready to roll by April. From time to time, I will add mid week articles as well. Also, you have the ability to write comments on each article. I invite you to share your suggestions, encourage your shipmates, or to create personal accountability by posting your progress.
All of us will be able to see who is reading this blog. If you look to the right hand column, click the map. Every night, this map will update and show the general geographic location of each person who reads this blog. Thanks to our geographically dispersed unit, we will be able to see who is participating, and who is not. We will also be able to see if any other sailors are using it.
Let’s set our first set of goals for this week. This week is simply to get out and move. Its fall, let’s get outside while the weather is still nice. I’m asking everyone to dedicate 3, 30 minute blocks of time. During this 30 minutes, go for a walk. That’s it, just walk. Go for a walk with your spouse. Make it a family event. I personally walk around 8 PM. Daylight not required, just where bright, warm clothing.
Next week we will start an easy run/walk program. You will be amazed at how easy it is to start running.
V/R,
IT1 J. Yoder
Each Monday, a new blog entry will start out with a week. This is the countdown until April. Since we do not have an exact date, we are going to be ready to roll by April. From time to time, I will add mid week articles as well. Also, you have the ability to write comments on each article. I invite you to share your suggestions, encourage your shipmates, or to create personal accountability by posting your progress.
All of us will be able to see who is reading this blog. If you look to the right hand column, click the map. Every night, this map will update and show the general geographic location of each person who reads this blog. Thanks to our geographically dispersed unit, we will be able to see who is participating, and who is not. We will also be able to see if any other sailors are using it.
Let’s set our first set of goals for this week. This week is simply to get out and move. Its fall, let’s get outside while the weather is still nice. I’m asking everyone to dedicate 3, 30 minute blocks of time. During this 30 minutes, go for a walk. That’s it, just walk. Go for a walk with your spouse. Make it a family event. I personally walk around 8 PM. Daylight not required, just where bright, warm clothing.
Next week we will start an easy run/walk program. You will be amazed at how easy it is to start running.
V/R,
IT1 J. Yoder
Wednesday, November 26, 2008
Navy Fit Week 21 – B
How do I do the running portion of this program on a treadmill? That can be a challenge but during inclement weather, a treadmill can be a good option.
Instead of counting telephone poles, watch the distance traveled. For every 1/10 of a mile you travel, consider it 2 telephone poles. When it comes to the speed training later in this program, change your speed at least 1 MPH faster and slower as prescribed in the program.
Instead of counting telephone poles, watch the distance traveled. For every 1/10 of a mile you travel, consider it 2 telephone poles. When it comes to the speed training later in this program, change your speed at least 1 MPH faster and slower as prescribed in the program.
Monday, November 24, 2008
Navy Fit Week 21
This week we are changing up the run/walk. Here is the program.
• Do 10 pushups for guys and 6 for the ladies. Don’t forget the 5 second hold.
• Stretch before you run. (See the previous blog article.)
• Walk for 5 minutes.
• Run for the length of 6 telephone poles and walk for 2.
• Repeat this 4 times.
• Walk for the remainder of the 30 minutes.
Your running portion is actually going to be shorter this week. We call this a recover week. Next week we are going to add another element to the program.
• Do 10 pushups for guys and 6 for the ladies. Don’t forget the 5 second hold.
• Stretch before you run. (See the previous blog article.)
• Walk for 5 minutes.
• Run for the length of 6 telephone poles and walk for 2.
• Repeat this 4 times.
• Walk for the remainder of the 30 minutes.
Your running portion is actually going to be shorter this week. We call this a recover week. Next week we are going to add another element to the program.
Thursday, November 20, 2008
Navy Fit Week 22 – B
It’s time to start stretching.
We are going to approach a time when we stop the run walks. We are not going to have a walk at the beginning and will need to start running. Below are a few stretches to start doing before you run to get you into the habit.
Calves
Quads
Hamstrings
We are going to approach a time when we stop the run walks. We are not going to have a walk at the beginning and will need to start running. Below are a few stretches to start doing before you run to get you into the habit.
Calves
Quads
Hamstrings
Monday, November 17, 2008
Navy Fit Week 22
This is breakfast week. If you followed last week’s nutritional advice, you should already be doing it. Breakfast stokes the fire. Breakfast starts your day off with your body in “Burn mode.” Who has time? Well, there are products out there that you can use as a meal supplement. Nothing beats mother nature but you have options if time is an issue.
EAS makes a product called Myloplex (http://www.eas.com/Products/DailyNutrition). I’ve tried it. It is not bad. Strawberry was my favorite with Chocolate not far behind. You can pick up the ready to drink kind at Walmart. Fast, convenient and easy to drink on the way to work.
I also like the Naked Juices smoothies (http://www.nakedjuice.com/#Homepage). You can keep them in the fridge or grab one on the way to work. They are in the fresh fruit section of your grocery store. The secret to smoothies is the thicker, the more satisfying. You will have a lot to choose from.
What about eggs and bacon? Moderation is the key. Try this recipe.
• Scrabble 2 – 3 eggs. (Only use one egg yoke.)
• While the egg is setting, add two pieces of crumble bacon. (Only cook 2 pieces of bacon).
Feel free to add other natural items like:
• Mushrooms
• Slices green pepper
• Tomatoes
• Onions
Stay away from the potatoes. They spike your glucosamine levels. That will make you hungry and put your body into “Store” mode.
For this weeks workout, we are going to stick to the 30 minute routine.
• 3 – 5 pushups with a 5 second hold in the down position.
• Walk for 10 minutes.
• Do 7 sets of running for 4 telephone poles and walking for 2.
• Complete the rest of the 30 minutes by walking.
EAS makes a product called Myloplex (http://www.eas.com/Products/DailyNutrition). I’ve tried it. It is not bad. Strawberry was my favorite with Chocolate not far behind. You can pick up the ready to drink kind at Walmart. Fast, convenient and easy to drink on the way to work.
I also like the Naked Juices smoothies (http://www.nakedjuice.com/#Homepage). You can keep them in the fridge or grab one on the way to work. They are in the fresh fruit section of your grocery store. The secret to smoothies is the thicker, the more satisfying. You will have a lot to choose from.
What about eggs and bacon? Moderation is the key. Try this recipe.
• Scrabble 2 – 3 eggs. (Only use one egg yoke.)
• While the egg is setting, add two pieces of crumble bacon. (Only cook 2 pieces of bacon).
Feel free to add other natural items like:
• Mushrooms
• Slices green pepper
• Tomatoes
• Onions
Stay away from the potatoes. They spike your glucosamine levels. That will make you hungry and put your body into “Store” mode.
For this weeks workout, we are going to stick to the 30 minute routine.
• 3 – 5 pushups with a 5 second hold in the down position.
• Walk for 10 minutes.
• Do 7 sets of running for 4 telephone poles and walking for 2.
• Complete the rest of the 30 minutes by walking.
Thursday, November 13, 2008
Navy Fit Week 23 – B
Rest
Believe it or not, rest is extremely important in any fitness routine. As we start exercising (Both cardio and strength training) your body will need rest to fully recover. During exercise (Especially resistance training) you create micro tears in your muscle fibers. These tiny injuries are extremely important to you. While you sleep your mind is at ease in dreamland, but your body is at work repairing itself. During this process, your muscles are recovering from the micro tears and adding more muscle in its place. Remember that little fact. I’ll tell you why it is so good in a future article.
I’m not able to site the source on this next tidbit. Before the invention of the electric light bulb, Americans were getting about 8 – 10 hours of sleep a night. We are now down to 6 – 8 hours a night. You need rest to function properly. Set a goal with your spouse to have the lights out and the TV off with at least 8 and a half hours before your alarm goes off. Do this for 1 week and see how you feel.
Believe it or not, rest is extremely important in any fitness routine. As we start exercising (Both cardio and strength training) your body will need rest to fully recover. During exercise (Especially resistance training) you create micro tears in your muscle fibers. These tiny injuries are extremely important to you. While you sleep your mind is at ease in dreamland, but your body is at work repairing itself. During this process, your muscles are recovering from the micro tears and adding more muscle in its place. Remember that little fact. I’ll tell you why it is so good in a future article.
I’m not able to site the source on this next tidbit. Before the invention of the electric light bulb, Americans were getting about 8 – 10 hours of sleep a night. We are now down to 6 – 8 hours a night. You need rest to function properly. Set a goal with your spouse to have the lights out and the TV off with at least 8 and a half hours before your alarm goes off. Do this for 1 week and see how you feel.
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