Force Health Protection: Nutrition and Exercise Resource Manual

More documents

Recommendations

Info

17 Adopting Healthy Habits In this chapter you will learn about: ◆ Setting SMART goals. ◆ Reaching goals. ◆ Evaluating progress. ◆ Staying motivated and overcoming setbacks. Forming habits to enhance physical performance and for achieving a healthier lifestyle is both personally and professionally rewarding. Using the information provided in the preceding chapters, you can set goals, develop healthy habits and achieve your objectives. For example, if your objective is to improve cardiovascular fitness, use the information provided in Chapters 4, 5, 6, and 11 to design your a plan of action. Remember, effective programs for enhancing physical performance and overall health include both sound nutrition practices and appropriate physical training. The process of developing and maintaining healthy habits can be challenging. It is a gradual process which requires commitment, effort and perseverance. Ultimately, the payoff will be in the form of enhanced job-related physical performance, being in great physical shape, and lowering your risk for developing chronic health problems as you get older. Everyone ages: steps you take now will last a lifetime! Setting “SMART” Goals As you go through the process of changing and adopting healthy habits, you are actively taking charge of your health. Begin by setting Specific, Measurable, Action-oriented, Realistic and Timed (SMART) goals to meet your fitness and health-related objectives. A SMART goal should be: 122 Force Health Protection:
◆ Specific - The more specific the goal, the easier it is to plan your routines to reach the goal. If you have a general goal, pick a specific area to focus on. For example, define “I want to increase my running distance” to “I will increase my running distance by one mile.” Another example, restate “I want to increase my dietary fiber intake” as “I will add one additional serving each of fruits and vegetables to my daily diet”. ◆ Measurable - Your specific goal should be easy for you to measure so you can chart your progress. Taking the running example above, you can easily measure the distance you run to determine if you are meeting your goal. As for the fiber example, you can record your fruit and vegetable intake (see Appendix A). ◆ Action-oriented - When defining a specific goal state exactly what actions you must do to achieve the goal. This becomes your plan to reach your goals. For example, “I will increase my run by a quarter mile every two weeks until I am able to run an additional mile.” ◆ Realistic - Be realistic in your expectations of yourself and what you expect to gain. Taking large or long-term goals and breaking them into smaller, more manageable goals to keep you motivated and focused on your actions. For example, train for and run a 5k race, then build up to a 10k race. ◆ Timed - Time lines provide direction in planning short-term goals and actions to reach long-term goals and objectives. Using the running example above: two weeks is the deadline for increasing run distance by a quarter mile, and two months is the long-term deadline for increasing distance by one mile. Table 17-1 lists a number of general nutrition and fitness-related goals to assist you in identifying your own goals and in designing and setting “SMART” goals as described above. Nutrition and Exercise Resource Manual 123
Page 2 and 3:
Force Health Protection: Nutrition
Page 4 and 5:
Foreword from David J. Smith, CAPT,
Page 6 and 7:
Acknowledgments We would like to ac
Page 8 and 9:
We encourage you to use this manual
Page 10 and 11:
6 Walk, Run, Swim! 45 Walking and R
Page 12 and 13:
List of Figures (Click on page numb
Page 14 and 15:
Table 12-2. Suggested Additional In
Page 16 and 17:
xiv Force Health Protection:
Page 18 and 19:
Figure 1-1. Energy Balance: Intake
Page 20 and 21:
Physical Activity In addition to th
Page 22 and 23:
Reference standards have been devel
Page 24 and 25:
◆ Simple CHO - have one (mono-) o
Page 26 and 27:
ecause they think that proteins mak
Page 28 and 29:
◆ Serve a structural role in cell
Page 30 and 31:
increase the retention of vitamins
Page 32 and 33:
Table 2-3. Requirements and Functio
Page 34 and 35:
Dehydration Dehydration results whe
Page 36 and 37:
For more specific guidance on food
Page 38 and 39:
5-A-Day You may have heard of the n
Page 40 and 41:
people have when deciding whether t
Page 42 and 43:
Snacking Many people think snacking
Page 44 and 45:
4 Overview of Physical Fitness In t
Page 46 and 47:
The Physical Activity Pyramid Just
Page 48 and 49:
Aerobic Energy System When moderate
Page 50 and 51:
Back-to-back high intensity workout
Page 52 and 53:
eathe in more often and more deeply
Page 54 and 55:
To measure your heart rate during e
Page 56 and 57:
very hard” to “maximal” shoul
Page 58 and 59:
ability to store and generate more
Page 60 and 61:
◆ Signs of overexertion include p
Page 62 and 63:
◆ You should have a thumb’s wid
Page 64 and 65:
Running A running program should on
Page 66 and 67:
Table 6-2. Beginning a Jogging Prog
Page 68 and 69:
the Air Force Marathon, or similar
Page 70 and 71:
Open-Water Swimming Open-water swim
Page 72 and 73:
Benefits of Strength Training Stren
Page 74 and 75:
Figure 7-1. Factors that Affect Mus
Page 76 and 77:
Intensity of Exercise Focus on the
Page 78 and 79:
62 Force Health Protection: Figure
Page 80 and 81:
Table 7-2. Free Weights vs. Resista
Page 82 and 83:
8 Calisthenics In this chapter you
Page 84 and 85:
68 Force Health Protection: CHEST,
Page 86 and 87:
70 Force Health Protection: LEGS Bu
Page 88 and 89: 9 Flexibility In this chapter you w
Page 90 and 91: 74 Force Health Protection: Flexibi
Page 92 and 93: 76 Force Health Protection: Neck St
Page 94 and 95: Aerobic Conditioning Performing you
Page 96 and 97: 80 Force Health Protection: Back Ta
Page 98 and 99: 82 Force Health Protection: Triceps
Page 100 and 101: Workout Design The FITT principle g
Page 102 and 103: 11 Nutrition for Exercise In this c
Page 104 and 105: Figure 11-1. CHO Loading for Endura
Page 106 and 107: Vitamin and Mineral Needs Any incre
Page 108 and 109: 12 Deployment and Altered Climates
Page 110 and 111: ◆ Thirst is not a good indicator
Page 112 and 113: The body responds to cold by constr
Page 114 and 115: Altitude Ascent to altitude can cau
Page 116 and 117: 13 Training and Overuse Injuries In
Page 118 and 119: The treatment of any injury should
Page 120 and 121: Overtraining Syndrome Overtraining
Page 122 and 123: ◆ You have poor dietary habits. I
Page 124 and 125: 108 Force Health Protection: Growth
Page 126 and 127: 110 Force Health Protection: Miscel
Page 128 and 129: 15 Training Issues for Women In thi
Page 130 and 131: ◆ Thyroid, cardiac, vascular, or
Page 132 and 133: Osteoporosis The decreased levels o
Page 134 and 135: The loss of muscle mass as you age
Page 136 and 137: ◆ Flexibility - Connective tissue
Page 140 and 141: Table 17-1. Some General Nutrition
Page 142 and 143: your routine when faced with setbac
Page 144 and 145: Table A-1. Healthier Food Selection
Page 146 and 147: Appendix B: Sample Workout This is
Page 148 and 149: 132 Force Health Protection: Chest
Page 150 and 151: 134 Force Health Protection: Legs C
Page 152 and 153: 136 Force Health Protection: Arms R
Page 154 and 155: 138 Force Health Protection: Chest
Page 156 and 157: ◆ JL. Durstine, et. al. (Eds) ACS
Page 158 and 159: National Institutes of Health (NIH)
Page 160 and 161: energy balance - ergogenic agent -
Page 162 and 163: specificity of training - target he
Page 164 and 165: Elastic (Resistance) Tubing 78 Endu
show all

Force Health Protection: Nutrition and Exercise Resource Manual

Create successful ePaper yourself

Delete template?

Save as template?