Get real get fit: Break the excuse barrier - Airman Consumer - physical fitness for air force personnel

Airman, April, 2003 by Adrianne Traxinger

The truth of the matter is, as members of the world's premier air and space force, it's part of our job to be in shape. Every year, we're examined for fitness with the cycle ergometry test, and soon we're going to have to do--ugh!--sit-ups and push-ups, too. But before dread of the gym makes you think about separation, here are some easy ways to fight the old cliches and build yourself into a healthy warrior.

'I'm not an athletic person.'

Athletes and people who exercise are different. "An athlete is someone who really participates in sporting events and therefore goes through training and regular exercise," said Floyd McSweeney, exercise physiologist in the population health support division at the Air Force Medical Operations Agency, Brooks City-Base, Texas. "But exercising for fitness is really exercising for health."

Continuous exercise for 20 minutes, three times a week, is a good start for a fitness program. The more muscles involved in the activity, the harder a workout your heart gets. That's why most aerobic exercises involve the legs and other large muscles.

Beware, though, of activities that aren't continuous--for instance, basketball.

"In most forms of recreational activity like that, there's start-and-stop. It's not continuous," McSweeney said. "If that's all they're doing as a form of exercise, they should certainly try to supplement it with something else or do a little more."

"I just don't have time.'

Time management is key here. Often when we get busy, working out is the first thing we cut from our schedule. Make it a priority to exercise. "It's probably one of the last things that should go, since it has the greatest impact on overall quality of life," McSweeney said.

He suggests making a commitment to exercise a minimum number of times each week and focusing on mornings. If you get your exercise out of the way before your day starts, there are no meetings or "things that come up" to interfere with It. Also, if you're working out with a partner, there's someone to hold you accountable.

Know how much time you need to set aside. Don't forget to include time for warm-up, stretching and cool-down.

'I'm within my weight requirement.'

Exercise does more than just keep us within weight requirements. It keeps us healthy and mission-ready. People who exercise regularly generally have a lower rate of absenteeism and require less health care. In addition, their productivity at work is generally higher.

"Folks report being in much better psychological condition when they exercise regularly," McSweeney said.

Keep track of your heart rate when you work out to make sure you're working your heart at a good intensity. Exercise increases the strength of your heart, reduces blood pressure, decreases stress and lowers cholesterol, reducing your risk of heart disease. It also increases energy, improves sleep and keeps your complexion healthy. And although you may be meeting weight standards now, healthy exercise habits are important for long-term weight management, McSweeney said.

'The gym is boring.'

The way to solve this problem is to mix up things. Find activities that get your heart rate up but are enjoyable--or at least tolerable. Indoors, having music or the television on can help. McSweeney advises focusing your attention on something other than how your body feels while you're exercising. Sports are more fun, but make sure they involve continuous movement.

"Activities that place more emphasis on fun are probably not as effective as something like running on the treadmill might be," he said.

Exercising with a friend can help, too. Not only will it make your workouts less boring, but partners can be good motivators. A buddy can encourage, make sure you get to the gym and pick you up when you're down.

'I eat healthy, isn't that enough?'

"With poor nutrition usually comes a lack of exercise," McSweeney said. But good nutrition doesn't always indicate good exercise--they have to work together for better health. Working out increases the amount of calories you use, so you can eat more and are more likely to get nutrients you need. But, a balanced diet can't take the place of a workout. Physical activity is what makes muscles--including your heart--stronger.

Your body also needs water, especially when you're exercising. Consuming eight, 8-ounce glasses a day is enough when you're not working out, but you need more when you exercise. Sports drinks can replenish electrolytes that the body loses when it sweats, but they're not really necessary unless you're exercising vigorously for more than 60 minutes.

'I'm a lost cause.'

"The greatest source of motivation is internal," McSweeney said. "We can give folks reasons why they should want to exercise, but we know that doesn't always lead to a change in behavior."

But once you have the idea that exercise is good and start a program, the body adapts quickly. Muscle strength and endurance improve faster than cardiovascular health, but in three months, your results should be better fitness. Keeping a journal of your workouts, including what activities you do and how they make you feel, can show your progress after just a couple weeks and motivate you to keep going. By setting reasonable goals and mapping out a fitness plan, you can achieve those goals.