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Default Air Force Logo Commander's Fit Tip: How does it know?
Last time we busted the "heart beat theory" myth and explored the value of tracking and learning from changes in your "resting" heart rate. Keeping with that theme, let's look at what else the ticker can tell us about our workout program. Now we know our resting heart rate will decline as we progress in a workout program. But eventually, that
0 1/11
2011
Default Air Force Logo Commander's Fit Tip: A beat is a terrible thing to waste
So, you've already busted your New Year's resolution, you missed the Commander's Fit Tip on the Christmas Day Marathon, and despite the times you did make it to the gym, you just aren't seeing the results. Maybe you need to look a little deeper than the scale. In fact, the real results are far more important than a better day at the beach or one
0 1/11
2011
Default Air Force Logo Commander's Fit Tip: Go see the spin doctor
Recently a fellow gym rat cornered me during a workout (by the way, I really don't mind that at all) and inquired about my interest and enthusiasm for "spinning." I was surprised to learn that the activity hasn't really caught on here at Arnold. When I asked him if he had ever tried it, he admitted that he hadn't, didn't know much about it, and
0 1/11
2011
Default Air Force Logo Commander's fit tip: A new year, a new you
I'm hearing that there is a remote possibility that not everyone conquered the munchies over the holidays, and my suggestion of just running a marathon on Christmas Day to make up for it might not have had universal appeal. So for those of us who didn't holler "ya hooo!" when we jumped on the scale for the first time in 2010, let's strategize a bit
0 1/11
2011
Default Air Force Logo Commander's Fit Tip: Get adaptation on your side
Now that we understand the mechanics behind our exercise programs (thanks to last editions refreshingly short fit tip!) we need to look at the physiology and how we respond to exercise. If you want to improve your fitness (note, this is different from sustaining your current fitness level), adaptation will become an obstacle, and the best way over,
0 1/11
2011
Default Air Force Logo Commander's Fit Tip: Newton Rocks AEDC
In last week's "Need for Speed" we uncovered the secrets of interval training, specifically how you need short recovery periods between intense bursts to let the batteries recharge for the next blast. The science behind this technique is very solid, but increased aerobic efficiency and improved tuning of your "fast twitch" muscle fibers will only
0 1/11
2011
Default Air Force Logo Commander's fit tip: The need for speed
Now that I'm back in the "workout" mode, I'm getting a lot of questions about my program, and how someone can improve their aerobic fitness. While no "template" will work for everyone, one thing is for sure...you just can't beat "interval training" if you are trying to build aerobic capacity. As I explained in the last edition, repeating a single
0 1/11
2011
Default Air Force Logo Commander's Fit Tip: Fight's on!
It's the call that get's every fighter crew members' heart racing... "FIGHT'S ON!" It's the formal declaration in a training engagement that all the players are ready and the game is about to begin. No more excuses, no alibis. It's time to put all the training and experience to the test. Heard it a thousand times in my career, and it never lost
0 1/11
2011
Default Air Force Logo Commander's Fit Tip: Exercise sophisticate' part deux... before the fight
Last week, we explored what was really going on during and after our workouts, but the editors cut me off before I got to the really juicy part..."before" the workout. So, let's review "during" and "after" to see this all fits together.First, the numbers. A pound of fat stores 3,500 calories. We can burn about 100 in a mile of jogging. We burn
0 1/11
2011
Default Air Force Logo Commander's fit tip: Exercise Sophisticate
Summer is coming to an end, and holidays are right around the corner. How are we going to win the "battle of the bulge?" We all have our favorite activities, but most of them tend to slow down a bit when the temps dip and the skies turn grey. Not far off for our military members, a new fitness test (at least twice a year) and tougher
0 1/11
2011
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