New Army Fitness Tests

Unfortunately, American soldiers over the past decade have had plenty of opportunities to face real-life battle situations.

To best simulate the challenges faced on the battlefield, the Army recently revamped its fitness requirements. Instead of the traditional minute sit-up test, standing broad jump, and timed two-mile run, soldiers scheduled for deployment will, amongst other things, navigate a balance beam while holding two 30-pound cannisters of ammunition; drag a sled loaded with 180 lbs. of sandbags, and vault over obstacles while carrying a rifle.

The traditional testing, challenging in its own right, will remain as a "physical readiness test" administered to soldiers every six months or so.

It is felt that the new tests more accurately reflect the challenges one will face in a battle situation. Soldiers went through the new testing for reporters at the Army's Fitness School at Fort Jackson, S.C., recently, and came out with the impression that the test was hard, but served it's purpose in building the needed confidence, strength, endurance, and agility for combat.

Let's hope that soldiers won't need to do these things in real life situations too much longer!

Eat Fiber-Live Longer!

Fiber-think of a bowl of lentil soup, with pumpernickel bread on the side, for example. Great tasting, filling, and, possibly, life-enhancing! Or my favorite lunch, two peanut butter and apricot preserve sandwiches on whole-grain bread, with banana slices and sprinkled with wheat germ.

A February study in the Archives of Internal Medicine of 388,000 adults, ages 50-71, found a link between high-fiber diets and lower risks of death, not only from heart disease, but from infectious and respiratory illnesses as well.

The study was conducted by the National Institutes of Health and AARP, and tracked participants for nine years after the original 1995 or 1996 questionnaire. The people who ate the highest amount of fiber were 22% less likely to die from any cause than those that ate the least.

For men, high fiber intake also reduced the chance of getting cancer. The researchers theorize that men are more likely to die from cancers related to diet, so high fiber intake usually precluded a better overall dietary lifestyle.

The daily recommendation fo fiber is 25 grams for women and 38 grams for men, or 14 grams per 1000 calories consumed. To put it in context, a slice of whole wheat bread contains two to four grams of fiber.

Fiber seemed especially helpful in preventing diabetes and heart disease, lowering cholesterol, blood pressure, inflammation, and blood sugar levels. It is also theorized that fiber binds to toxins and moves them out of the body quickly. Fiber also makes you feel full, which helps in weight control.

In most societies, food choices are more limited, and fiber may naturally play a larger role in

the diet. In America, we have a choice between everything, good and bad. It seems like you can't go wrong in choosing the high fiber option!

Exercise Improves Brain Power

When I did long runs in college, I often formulated term papers or reviewed test material in my head as I ran. I knew that the run helped organize both my time and my mind to the tasks ahead. And, I am proud to note, I was awarded the Thomas J.Kelsey Scholar/Athlete award at Monmouth College way back in 1980!
A new study published in the January issue of Health Psyschology backs this theory up. In a study conducted by clinical pschologist Catherine Davis of Georgia Health Sciences University, overweight, sedentary kids who started to exercise regularly improved on IQ test scores, in math skills, and in cognitive planning skills.
"We knew exercise was good for you," Ms. Davis was quoted as saying. "but we didn't have good evidence (before this) that it would help children do better in school."
While the study focused on overweight youngsters (171 randomly chosen children, 7-11 years old) she feels normal-weight kids would see the same benefit from the physcial activity.
The children were divided into three groups. One exercised vigorously (jumping rope, hula hoops, running games) for 40 minutes. Another group did similar activity for 20 minutes, and the third stayed sedentary. The program focused on "fun" rather than "competitive" activities, which I believe is key for youngsters uncomfortable or unfamiliar with sports.
Those who exercised for 40 minutes had a 3.8 point improvement in cognitive planning skills on their IQ tests. The 20-minute group also improved, but not as much. There was no additional academic instruction provided to any of the groups.
The conclusion: kids intuitively will run, jump, and climb if given the opportunity. When slumped in front of a television or computer for hours on end, lethargy sets in: of the body and the mind!

Philly Mania 2011

Like other professionals, Fitness Trainers need Continuing Education Credits (CEC's) to keep their certifications currrent. I am a member of SCW Fitness, and attend the "Philly Mania" convention every year to re-certify, and most importantly, learn and refresh my craft.
While there are a number of great lectures on topics like nutrition, physiology, and stress management, I prefer to garner that knowledge from books and magazines, and focus my time at the convention learning some of the exciting new exercise trends.
Most of the work is either mat-based or against one's own body weight. Think of every possible variety of push-up and plank that you can imagine! Facing down, facing up, sideways; one leg in the air, one arm in the air; hands out, hands in, one hand in, one out-you get the idea!
Throw in dozens of angles of lunges and squats, power jumps, burpees, and the like! Mix in some plyometric jumps onto Bosu balls and steps, some interesting twists (literally and figuratively) on the Gliding discs, and finish each session with some relaxing, yet challenging, stretches. It's an exercise addict's nirvana!
I attended sessions with Mindy Mylrea, creator of the Gliding discs; Kelli Roberts, the 2003 IDEA International Fitness Instructor of the year; and Doug Brooks, who works with the U.S. Olympic ski team and top X-Game athletes in Mammoth Lakes, Ca. An all-star line-up of instructors.
The greatest thing is bringing these ideas back to my clients-maybe tweaking a few of them-and adding new things to their training mix. As I've mentioned many times, the body becomes used to the stress put on it very quickly-you must constantly change exercises, sequence, pace, and rest time to continue to achieve results!
I've been attending conventions with SCW, IDEA, and other organizations for almost 20 years. I've never left disappointed!