CHARLESTON AIR FORCE BASE, S.C. –
Starting a fitness program may be one of the best things people can do for their health. Exercise is a critical component of healthy living requiring effort and motivation to maximize the results of a basic workout routine.
The key to obtaining the benefits of exercise is finding an exercise program and sticking to it. Many people make the mistake of working out too aggressively, only to give up when they become too sore, become injured or do not see immediate results.
"Exercise will give you more energy, help protect the body from multiple health risks and help control your weight," said Tech. Sgt. Shawn McKeen, NCO in charge of the 437th Force Support Squadron Fitness and Sports center. "At the absolute minimum, you need to exercise three times a week for no more than an hour a day for the best results."
Before beginning any fitness routine, it is important to stretch the muscles. Flexibility training includes doing sustained stretches before and after working out. Stretching is necessary to help warm up the muscles and give them more elasticity to help prevent them from tearing and help maximize the range of motion in joints, Sergeant McKeen said.
Once the muscles are warmed up, there are two forms of exercises Sergeant McKeen recommends for improving physical fitness, including cardiovascular activity and strength conditioning. These exercises do not have to be done at once, but doing each on a regular basis will result in a balanced fitness, he said.
According to Wikipedia, Cardiovascular activities consist of aerobic exercise helping to improve oxygen consumption by the body. Many of the aerobic exercises need to be performed at moderate levels of intensity for an extended period of time.
Also stated in Wikipedia, strength training builds the endurance and size of the muscles by using resistance to muscular contraction. When performed properly, strength training can improve overall health including bone, muscle, tendon and ligament strength.
"Cardiovascular activity will improve the heart, lungs and internal organs," explains Sergeant McKeen. "It will help increase blood flow throughout the body. Cardio should be done for a 30-minute period three to five times a week. With strength conditioning, you want to alternate muscle groups throughout the week. People typically work on the muscles they can see. When training muscles you should work top to bottom, back to front."
A good fitness program is not the only item necessary to acquire good health.
"Having a healthy, consistent diet plan will provide you with adequate energy needed to fuel your workouts to improve performance, build muscle, regulate your metabolism and keep you in control of your appetite," said Sonya Phares, 437th Medical Group registered dietician.
Throughout the course of the fitness program, the best foods to fuel the muscles are carbohydrates, said Mrs. Phares. Food with a good source of carbohydrates include fruit, potatoes, pasta, bread, rice and any other foods made from grains.
"Your muscles store carbohydrates in a form called glycogen," Mrs. Phares explains. "During a hard exercise, your muscles burn this for energy. Eating foods rich in carbohydrates replenishes your muscles with glycogen and allows you to train harder to burn more fat and increase lean muscle."
For athletes with exhaustive exercise routines, consuming a little protein along with carbohydrates may enhance a speedy recovery, reduce soreness and build muscle, she said.
"It is important to follow up with a meal within two or three hours after working out," said Mrs. Phares. "Include at least three or four food groups, but remember carbohydrates can quickly refuel your muscles and prepare you for tomorrow's workout."