Speaker helps AFMAO team get on fitness track

  • Published
  • By Christin Michaud
  • Air Force Mortuary Affairs Operations
DOVER AIR FORCE BASE, Del. --  "If you're taking a science test, you study the science book," said exercise physiologist John Walters from the base Health and Wellness Center, during a Healthy Eating class at the Charles C. Carson Center for Mortuary Affairs. "If you train for a PT test; you should do push ups, sit ups and run."

The focus of the class, which is part of an ongoing resiliency program, was to increase health through fitness. Four training principles Walters stressed were specificity, progression, overload and regularity/reversibility.

Improving certain fitness areas requires targeting those areas of the body.

In order to do well running, a person needs to train by actually running. Using an elliptical machine is a good form of cardio exercise but doesn't necessarily prepare people for the run portion of the physical assessment. Running on a treadmill is different than running on an outside track as well. To train for the test, the running needs to be in similar conditions.

"How much time would you like to shave off your run?" he asked those in uniform who train for their test.

It's possible to shave 5 to 15 seconds off of a run time each week with proper training, he said.

Progression, by working harder over time and pushing each workout a little further will help people achieve results.

When you exercise, you should be pushing yourself to the point of feeling uncomfortable, said Walters.

To achieve maximum results, the acronym FITT reminds people to focus on frequency, intensity, time and type of exercise. That applies to cardio workouts, flexibility and strength training.

For cardiovascular endurance, Walters recommended exercise be done three times a week for maintenance and five times a week for weight loss. The intensity is based on heart rate with a goal of 70 to 85 percent of an individual's maximum heart rate. Time can range from 20 to 60 minutes, but anyone doing a shorter workout should increase intensity.

"It's the difference between jogging a long distance or sprinting a quarter of a lap," said Walters.

If he goes for a long run, it is at a slower pace than if he is sprinting a short distance. Adjusting time to meet intensity can help anyone focusing on fitness make the most of each workout regardless of how much time they have.

There are several types of cardio activities ranging from cycling to swimming and running to aerobic classes like step and zumba.

A workout isn't complete without stretching, said Walters. When stretching, the level of intensity should be to the point of mild tension and not pain and each stretch should last 10-30 seconds for each muscle group.

Strength training is integral in an exercise program because muscle burns more calories than fat. In strength training, applying FITT means major muscle groups should be worked at least twice a week for with an intensity of 2-3 sets with 8-12 repetitions each set or until muscles are fatigued. Resistance bands, free weights or machines can be used to achieve the desired results.

The best fitness program is the one individuals can stick to and offers balance, said Walters. Incorporating FITT to workouts and specificity, progression, overload and regularity is the way to healthy living through fitness.

"We're fortunate to have the support of the health and wellness center staff available to help our team reach their health and fitness goals," said Gail Reed-Harmon, resiliency team program manager.