June 2015
Sports Nutrition and Fitness
In This Issue Tobacco Cessation-Class Schedule Fuel Your Workout With Nutrition Sample Workout SHIPSHAPE Coming In July! June Nutrition Classes Health Promotion Calendar
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Sports Nutrition
Fuel Your Workout With Nutrition: Lt. j.g. Naomi M. Harless MS, RDN Aim for at least 150 minutes of moderate-intensity exercise per week such as walking briskly, or 75 minutes of vigorous - intensity exercise per week such as jogging/running, hiking. If you are doing moderate-intensity exercises you can talk but not sing. With vigorous-intensity exercises you can only say a few words before taking another breath. At least two of those days should be weight-bearing exercises. Moderate-intensity exercises – walking briskly, water aerobics, yoga. Do the “talk test" to determine whether you are exercising at a moderate level, which means you will be able to talk, but not sing. Vigorous-intensity exercises –jogging/running, hiking uphill. During this exercise you should only be able to talk in broken sentences between breaths.
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Physical fitness and nutrition are important to health and the prevention of many chronic diseases. Regular physical activity can help achieve weight maintenance, weight loss, and prevent weight regain. As a registered dietitian I get many questions on what to eat before, during, and after exercise, and how to get ready for the PRT. As long as you are participating in regular physical activity and practicing good nutrition behaviors there is no need to engage in extreme weight loss and/or eating behaviors that may be harmful so that you can “make weight”. Choose a variety of color at each meal to ensure you are getting nutrient-rich foods full of antioxidants for a healthy immune system, as well as vitamins and minerals, which may protect you from certain diseases such as high blood pressure, cancer, and diabetes. Make at least half your grains whole grains to help lower cholesterol and make you feel full longer. Servings - Look for the whole grain stamp to ensure you are getting at least a serving of whole grains. Examples include whole wheat bread, brown rice, quinoa, and oatmeal. Never underestimate the importance of hydration! Water is important to maintain fluid balance, regulate temperature, and distribute nutrients throughout the body. Drink fluids throughout the day to ensure you are adequately hydrated. Weigh yourself before and after a workout. For every pound lost drink 16-24 ounces of water.
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Sample Workout
“The Pingno” Courtesy: Navy Physical Readiness Program
4. 50 Calf Raises on elevated surface or step. This should allow for the ankle to move in a full range of motion, up and down. 5. 2 Mile run (or time your 1.5 mile for practice if running for a physical readiness test (PRT). 6. 5-minute or less rest. 7. Alternating push-ups with a partner. Both partners start in the front leaning rest position. First person completes a full push-up and stays in the up position while the other partner completes a push-up. The partners continue alternating until muscle fatigue. 8. Cool-down (light jog) and stretch 5-10 minutes.
Start with a warm–up for 5-10 min. Then complete the following circuit: 1. 50 Squats, no weights. Intensify your squat with the use of a resistance band. 2. 50 Calf raises on elevated surface or step. This should allow for the ankle to move in a full range of motion, up and 4down. 3. 50 Lunges. Challenge yourself by incorporating a rear foot elevated lunge with dumbbell.
http://www.public.navy.mil/bupers-npc/support/21st_Century_Sailor/ physical/Pages/SampleWorkouts.aspx.
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Next ShipShape Course Begins July 1st! ShipShape Weight Management Program 8-week lifestyle change program that includes: Nutrition Education Strategies to Increase Exercise Behavior Modification Skills
Next course begins July 1, 2015
* Open to all TRICARE beneficiaries*
Class Option #1: Wednesdays 1100-1230 Class Option #2: Wednesdays 1500-1630
Contact Health Promotion to reserve your spot in the course today!
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Fleet Rec Center– Rm 323, 243-9776/ 046-816-9776, or HP@med.navy.mil
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June Nutrition Classes at USNH Yokosuka
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