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Fit to fight, fit for life

14th in a series of features on better health for TRADOC community members

Attaining, maintaining fitness and health

By Dr. George Colfer/The Huachuca Scout

FORT HUACHUCA, Ariz. (April 19, 2004) -- Since the first article in the series this year, "Fit to fight, fit for life" has concentrated on a serious topic: developing a health and fitness lifestyle. Wellness, physical fitness, nutrition and diet, and stress management were all addressed in recent articles. Now it’s time to lighten up a bit and discuss some ways to attain and maintain fitness, which will benefit one’s health and provide some variety to make life more enjoyable.

I’m going to offer two proven and challenging concepts and programs for developing relative strength, muscular endurance and cardiovascular fitness. Whether you are an airman, Marine, sailor or Soldier, both of these activities will help you to be in top shape for your physical-fitness test and assist you for any deployment/combat readiness situation.

Obviously, they are not a substitute for one’s specific military occupational specialty training, but as a supplement can improve strength, muscular endurance, flexibility, cardivascular fitness and agility. Both are also excellent activities for people in good health -- men, women and children 12 and up -- whether your status is civilian, dependent or retired.

The dynamic calisthenic routine is a tried and true system which produces results. Speed hiking can be done as a group activity or solo with minimal equipment.

Dynamic calisthenic routine

Calisthenic exercise is returning from the 1950s and ‘60s as a training mode. The Army Physical Fitness School is currently incorporating various exercises into the physical-training program to simulate the Soldier’s tasks, reduce training injuries and prepare them for the physical demands of the battlefield.

One great thing about calisthenic exercise is that it can be performed almost anywhere and anytime with no special equipment needed.

The dynamic calisthenic routine is based on two factors of progression. The first is that each exercise will be increased as to its number of repetitions. Secondly, as this increase occurs, the actual amount of time spent in continuous exercise will also be increased.

The program is begun by performing six repetitions of each four- or eight-count exercise and 12 repetitions of each two-count exercise. This is referred to as six and 12. After about two or three workouts at six and 12 -- when one feels comfortable in the correct performance of each exercise -- begin to increase the workouts by one repetition until a maximum workout of 16 and 32 is reached. To perform 16 and 32, it will take about 20 minutes of continuous exercise depending upon the rate of speed.

It is important not to rest between exercises. Go directly from one to the next, pausing only to change to that new starting position.

The speed of the routine is not as important as maintaining continuous or sustained movement. There are 12 exercises in the routine, and they should be performed in the given order. When one reaches the maximum level of 16 and 32, a high level of muscular endurance will have been reached.

The exercises are as follows:

  • High jumper

Starting position: stand with feet shoulder-width apart. Body is bent forward at the waist and knees, and the arms are extended to the rear.

Count:
1. Take a small hop and swing the arms forward.
2. Take a small hop and return to starting position.
3. Jump as high in the air as possible and throw the arms overhead as high as possible -- reach!
4. Return to starting position.

  • Squat thrust

Starting position: relaxed position of attention.

Count:
1. Squat down, placing hands between your legs on the floor (frog position).
2. Extend to a front-leaning-rest position (push up position).
3. Return to squat position.
4. Return to starting position.

  • Squat bender

Starting position: relaxed position of attention.

Count:
1. Do a deep knee bend (parallel squat position) and extend the arms forward.
2. Return to starting position.
3. Keeping the knees extended, touch 10 fingers to the floor.
4. Return to starting position.

  • Rowing exercise

Starting position: lie flat on back, arms extended overhead.

Count:
1. Sit up and pull knees to your chest by wrapping arms around the legs.
2. Return to starting position.

  • Side bender

Starting position: stand with feet apart, arms extended overhead, hands in a reverse clasp position.

Count:
1. Strike to left and recover.
2. Strike to left and recover.
3. Strike hard to left and recover.
4. Return to starting position.

Alternate exercise each repetition (i.e., first left, second right, etc.)

  • Four count situps

Starting position: lie flat on back, arms extended overhead.

Count:
1. Sit up, as in rowing exercise.
2. Return to starting position.
3. Keeping knees extended, lift legs overhead and touch the floor.
4. Return to starting position, lowering legs slowly.

  • Side twister

Starting position: stand with feet apart, hands clasped behind head.

Count:
1. Strike forward and slightly recover.
2. Strike left elbow to right knee and slightly recover.
3. Strike right elbow to left knee and slightly recover.
4. Return to starting position.

  • Bank twist

Starting position: lie flat on back, arms extended to the side, palms down. Lift legs until body is in an “L” position.

Count:
1. Lower legs to left and touch floor. Keep feet together and palms down on floor.
2. Return to starting position.
3. Lower legs to right and touch floor. Keep feet together and palms down on floor.
4. Return to starting position.

For an easier version of the bank twist, flex the knees rather than keeping them extended throughout the exercise.

  • Wood chopper

Starting position: relaxed position of attention. Hands clasped over left shoulder, feet apart.

Count:
1. Swing forward as if chopping wood, keeping body and legs flexible.
2. Return to starting position over right shoulder.
3. Same as #1.
4. Return to starting position.

  • Squat jumps

Starting position: hands clasped behind head, trunk erect, left foot slightly ahead of right in a parallel squat position.

Count:
1. Jump as high as possible switching foot position so right foot is ahead of the left.
2. Return to starting position (parallel squat upon landing).

Left and right foot lead alternates with each jump.

  • Eight-count pushups

Starting position: Relaxed position of attention.

Count:
1. Squat down into frog position with hands out front.
2. Extend into pushup position.
3. Down.
4. Push up.
5. Down.
6. Push up.
7. Return to squat position.
8. Return to starting position.

  • Side straddle hops (four-count jumping jack)

Starting position: Relaxed position of attention.

Count:
1. Jump to side and swing arms overhead.
2. Return to starting position.
3. Repeat #1.
4. Return to starting position.

If a pull-up bar is available, perform two sets of pullups or chinups at the end of exercise. The second set should be to near-exhaustion.

Notes on muscular endurance program:
1. The dynamic calisthenic routine can be performed on a daily basis, but three to four times per week is recommended.
2. Begin the program at the lowest level suggested. It is much easier to progress at a steady rate than to overwork and not be able to complete the entire program. It is essential to perform every repetition of each exercise with the proper form and movement. Emphasize form over speed.
3. Muscular endurance training such as this will have a positive effect on cardiovascular fitness due to the continuous movement involved.
4. Crosstrain: Combine running or sprints etc. with the routine, even if performed on alternate days.

Speed hiking

Speed hiking is a lifetime sport which incorporates hiking, backpacking and some forms of mountaineering into one activity. It is excellent aerobic training for cardiovascular fitness and provides strength, power and muscular endurance for the legs, back and upper body. It combines an outdoor setting with the physical challenge of the individual vs. the environment.

Speed hiking can be used as an activity itself, or it can be a training mode for extended hiking and backpacking. It can be competitive or purely recreational. The benefits of speed hiking can be physiological, psychological and social.

If you like the outdoors and thrive on physical activity, the challenge of speed hiking may be for you!

What you need to get started:

  • Sturdy, light- to mid-weight hiking boots and well-padded hiking socks.
  • A comfortable backpack large enough to carry 20 percent of your body weight.
  • Clothing suitable for hiking and variable weather conditions.
  • Water bottles, canteens or hydration packs, energy snacks, sweat towel, watch, sunglasses.
  • An outdoor setting, preferably with challenging hills to set up a course.
  • An appreciation for the outdoors and physical activity.

How to get started:

  • Set up a course for time, distance or completion.
  • Saddle up and go.
  • Negotiate (hike) the course as fast as your present physical conditioning level will allow.
  • Upon completion, check your time or distance for future comparison.

Guidelines to follow:

  • Do not run. Speed hiking is not trail running nor fastpacking.
  • Challenge yourself. Although speed hikes can be competitive vs. time or an opponent, ultimately it is the individual against whatever environment he/she creates.
  • Take short rest breaks when necessary.
  • Hydrate yourself as necessary.
  • Use energy snacks before energy levels subside.
  • Set parameters for your hikes and course(s). Do not always to try to better your last hike.
  • Vary your training with your present physical condition and fitness level by changing intensity, duration and terrain.
  • Starting distance (or time) for speed hikes should be consistent with your present physical condition and fitness level.
  • It is recommended to carry 20 percent of your body weight in the backpack for overload benefits. However, in the beginning stages, carry less weight (even an empty backpack) and gradually work up to the 20-percent level.
  • Crosstrain. Speed hiking is compatible with running, cycling, strength training and other forms of aerobic activity.

(Editor's note: George R. Colfer holds a Ph.D. and is the retired department chair for kinesiology and health, University of Texas at San Antonio. He has published several books on fitness. He is a volunteer contributing writer for the Fort Huachuca Scout newspaper.)