Off Duty, Military Health and Fitness

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Health and wellness

If you’re looking for tips to improve your strength, endurance or run times, you’ll find them here. Our Runner’s Life and Military Muscle columns can be found here, along with health stories and workout tips from military mixed martial artists, triathlon champions and more.

Depression different for men, women
By the fall of 1995, Eric Weaver seemed to be at the top of his game. He had the physique of a competitive bodybuilder and the bragging rights that accompanied his job as a sergeant on the Rochester,...

Health and wellness

Don’t hate your workout, play ‘The Game’
Trainers are big believers in making fitness fun. A colleague designed a total-body workout using the four-quarter structure of a sporting event. He calls it “The Game.”
New PT plan redefines ‘Army Strong’
Fort Jackson, S.C. — An overhauled physical training program that links a soldier’s fitness and exercise to the demands of combat and long deployments is on its way to the operational...
No new PFT in the works
Within six months, a proposed new physical fitness manual could be approved and made operational Army-wide. It would institutionalize workout routines aimed at getting soldiers in better condition...
Chisel your core with the Turkish get-up
Gyms — excuse me, fitness centers — have come a long way. Today they’re filled with shiny equipment that can isolate every muscle in your body and cardio machines that talk to you....
Woodruff still speaks up for troops
Bob Woodruff struggles to talk about his work in raising awareness of traumatic brain injuries.
Study: Stress-management counseling improves recruits’ performance
A study by a retired Navy captain found that Navy recruits graduated boot camp at higher rates when they received 45 minutes of stress-management counseling each week, and those recruits do just as...
If the bike fits ...
The wind in the hair, the breeze on the face, the sweat on the brow, the pain in the knees, back, neck and backside. You might be able to eliminate some of the pain of bicycling by making sure your...
5 steps to a better bike fit
To ensure a pain-free ride, the American Physical Therapy Association recommends taking a closer look at these five areas of your bike:
Symbol of sacrifice
Boots, rifle, helmet and bayonet.
Crush your next PT test
Gunning for a better score on your next physical fitness test? Each week, our Military Muscle and Runner’s Life columnists share their secrets for success. Whether you’re hoping to build...
Gear test: 5 supercharged sunscreens
Many of the newest sunscreens offer protection from both types of ultraviolet rays known to damage skin, UVA and UVB. We put five to the test to give you an idea what to expect:
Gels offer quick midworkout energy
For many endurance-sport athletes on the move for an hour or more, topping off the fuel tank means eating food a spaceman would love — energy gels.
Sun protection boot camp
From what SPF you should use to how to check yourself for odd skin growths, consider this your basic training in how to protect your body’s last line of defense from the sun.
5 bright ideas to save your skin
Shaping up your sun protection takes planning and practice. Here are a few ways to protect your body’s armor.
The rays that burn
Ultraviolet radiation is the sun’s invisible “burning” rays that can cause skin cancer. Excess exposure to UV light can damage the DNA in skin cells and increase the risk for...
How to protect your body’s natural armor
UVA vs. UVB: Know the difference
Laser tattoo removal is painful option for those feeling the sting of regret
For 10 years, tattoo artist Steve Huntsberry has worked at his shop in Charlotte, N.C., removing tattoos with a laser and coming face to face every day with his customers’ big mistakes. He has...
6 things to know before you un-ink
Tattoo removal can be painful and expensive, so experts say people should think carefully and educate themselves before going under the laser.
New regulations rule out nearly all free removals for troops
Whether it’s a Tijuana special or a daily reminder of a love long lost, tattoos often go awry. Such is the nature of having something permanently etched into your skin.
Marathon Training Guide ‘07
Are you ready to tackle 26.2 miles? You will be after you finish our 24-week training program. We went to the experts to get the best advice on gear and training.
Think before you ink: Consider the ‘4 Cs’
JACKSONVILLE, N.C. — Rome was not built in a day.
Got an itch for ink, but no ideas? Find one online
It happens like clockwork every payday weekend — the tattoo parlors in military towns fill up with troops who have a few hundred dollars in their pocket and the itch for new ink.
The new wave of mega-waters
First they bottled it.
New microsized shooters offer big energy in small packages
Does size matter?
Virtual memorial
When Marine 1st Lt. Jared Landaker logged into his MySpace.com page Feb. 4, the helicopter pilot...
Not on MySpace? There are other memorial options
Many of those who knew Marine Sgt. Adam Cann before he was killed a year ago will never be able to honor him on his MySpace
Sperm banks
The nation’s three largest sperm bank companies:
Banking a legacy
AUSTIN, Texas — Six-month-old Benton Drew Smith is the spitting image of his father, with the same blue eyes, fair hair and infectious grin.
Sperm storage Q&A
Q How is it done?
Triathlon tips from a 4-time military champ
OXNARD, Calif. — Timothy O'Donnell's days are a blur of swimming, biking and running.
New chewing gum packs a caffeine kick
Two days.
Do high-caffeine drinks deliver?
Maybe it's because of boring all-night guard duty on some cramped tower, overlooking miles and miles of sleep-inducing nothing. Or perhaps getting there and back in one piece is a 30-hour,...
The skinny on bulking up with fitness supplements
Army Reserve Cpl. Carl Matthews knows a thing or two about bulking up.
Drink more water, lose more weight
BOSTON — Dieters who replace sugary drinks with water lose an extra 5 pounds a year, and those who drink a few more cups of water a day increase weight loss by 2 pounds a year, a new study...
Weightlifting can break your heart
A recent study found that, in some people, heavy weightlifting can lead to aortic dissection, the rare but deadly cardiac event that killed actor John Ritter.
The straight story on why trans fats are bad news
From nutrition labels now being required to list them to New York City health officials banning them from restaurants, trans fats have been making a lot of headlines this year.
9/11 Web sites offer chance to look back, take stock
It’s been six years since the world changed.
Is 9/11 starting to become just another date on the calendar?
Even if you wanted to forget what day it was, you couldn’t. When you write a check or schedule a play date or plan a meeting or make a reservation, there it is - printed on the calendar,...
Vegetarians find few choices in mess hall
Army Staff Sgt. Liza Reiter feels like crying every time she enters the dining facility at Al Asad Air Base in Iraq.
What you should be eating
The Agriculture Department’s food guide pyramid — called MyPyramid — is helping Americans, young and old, to better understand how to eat healthfully, dietitians say.

Runner’s Life

6 tips to prevent triathlon injuries
Listen up, triathletes. A stiff neck may be a telltale sign you’re overdoing it. A healthier diet can be the answer to a cramp in your calf. And a blister on your foot might be begging for new...
Marine Corps Marathon adds new spring 13.1-mile race
Washington-area runners who have used the Quantico Half-Marathon as their tune-up race for the annual Marine Corps Marathon will...
Charity partners make USMC marathon miles matter
So you couldn’t score one of the 30,000 spots at the starting line for the Marine Corps Marathon before registration closed May 23?
Marine Corps Marathon sells out
If you want to get in on one of the fall military road races, you’re going to have to go to Ohio instead of the nation’s capitol.
Triathlon transitions: 14 tips for race-day success
In 19 years of triathloning — including 11 as a coach — KC Carlberg has seen all manner of transition-area miscues, from runners forgetting to take off their cycling helmets to athletes...
Training plan: Make ’07 your marathon year
With about six months ahead of you before the fall’s big races — chief among them the Marine Corps Marathon, set for Oct. 28 in Washington, and the ING New York City Marathon on Nov. 4...
Stay on target with heart-rate monitor
All the casual runner needs to get in on the action is a pair of good shoes and room to run.
Map and share your running routes online
Got a favorite running loop that you want to tell us and your fellow readers about?
Registration opens Monday for Army Ten-Miler
Online registration opens Monday for one of the hottest fall races in the nation’s capitol, the Army Ten-Miler.
Tune up your run with pre-marathon seminars
Looking for an extra edge in the months leading up to the Marine Corps Marathon or another big race?
Military-only Marine marathon registration begins
The spring running season is only just beginning, as runners kick the treadmill to the curb and start logging some serious road miles. But if your goal is to be ready for the Marine Corps Marathon...
Weight lifting, weight loss and running — it’s all about balance
No matter how often they log road miles each week, runners usually build other workout components into their fitness regimen to develop a well rounded workout.
The iceman runneth
Former Cpl. Wesam Mahmoud, foreign language coordinator for Marine Corps Forces Special Operations Command at Camp Lejeune, N.C., is training to run 26 miles in Antarctica. The Purple Heart recipient...
Don't let lower back pain deep-six your routine
After a long run, especially a marathon-length race, certain things hurt that didn't hurt before -- especially the lower back.
Indoor workouts help maintain winter routine
So you've stocked up on winter socks, shirts, ear protection and insulated spandex running pants.
A head-to-toe guide to winter workout wear
Staying comfortable becomes a challenge as temperatures drop and rain, sleet and snow conspire to make you miserable, but choose the wrong workout wear and you'll be just as unhappy.
Tips for tuning up your breathing, stride
When you're counting down to the last few days before a race, whether it's the local 10K or a big-time race such as the Marine Corps Marathon, it's time to do more than lace up your...
Last-minute tips for success on race day
The goal is to be ready 14 days before a race.
Build lower-body strength with 4-day plan
Lower-body strength is essential when preparing for races, whether for distance or speed, but runners often take the strength-training aspects of their discipline for granted.
Don't have time to stretch? Try this easy 8-step routine
Runners devote several hours to a routine each week -- fitting runs in among work duties, gym time, deployments and life's big and little responsibilities. But when it comes to stretching before...
In races, prepare for that middle stretch
When preparing for a race, whether it's a five-miler, a 10K or a long-distance run, you might focus on the beginning and the end, paying little attention to the middle.
Keep pollutants in mind on sticky summer runs
Allergies spurred by the heavy pollen or countless pollutants that seem to linger on soupy, sticky summer days are enough to make anyone think twice about a long, leisurely run.
Beer helps your workout? It's a myth
When "beer" and "running" appear in the same sentence, what follows is usually some elaborate description about the value of carbohydrates or calories -- basically an excuse for drinking to replace...
To avoid shinsplints, think before you run
If you get reckless with your running workout, you can expect a variety of aches and pains afterward, but there is one problem in particular that can stop a runner cold: shinsplints.
Eating, drinking in a long race take practice
The long and lean marathoners, practically sprinting through New York, Boston or Chicago, tick off each mile in less than five minutes. They down sports drinks and water at every opportunity. Some...

The Weight Room

Military Muscle: Jump-start your week with a total-body wake-up call
The “Monday Morning Wake-up” workout is designed to shake off the weekend cobwebs. It’s a strength, core and endurance drill all in one, and works well in group physical training...
The face of fitness
Meet Tech. Sgt. LaVar Gilliam, a 6-foot, 210-pound testament to the benefits of dedicated exercise.
No pain, your gain
Hey there, beer belly. Here’s a dollop of deep-fried honesty for you: Your family, friends and fellow service members can see that extra 15 pounds you’ve been lugging around — and...
Military Muscle: Advice from top trainers, and it’s free
Do you wish you had a personal trainer who could tell you what to do? Fitness magazine asked 35 of the best to share their advice on how to make your fitness goals come true.
7 steps to the perfect squat
It’s not called “the king of all exercises” for nothing.
Mix up your routine with these reader workouts
If you’re looking to shake up your workout routine, sometimes the best advice comes from the person waiting for the next set on the weight bench or blazing past you on the track.
‘Board’ with benching? Try these variations
Not getting maximum results out of your usual bench-press routine? Senior Master Sgt. Jeff Roy has a couple of exercises that are sure to add some fire to your workout.
To crush your PT test, train like a powerlifter
Between his nearly three decades in uniform and 10 years on the competitive powerlifting circuit, Army Staff Sgt. Gregg Ramsdell knows a thing or two about building the kind of cross-discipline...
Balance your body with good stretching technique
When it comes to stretching, there are some big disadvantages to being too loose. Most people need more flexibility than they realize, but once they decide they need it, they think they need too much.
3 quick ways to improve your squats today
The squat is a fantastic exercise in all its variations. But it’s also one of the most misunderstood.
Improve your ruck march in just 4 months
Over the years, I’ve helped hundreds of people improve their ruck marching skills.
Moviegoers chase Spartan abs with ‘300 workout’
Gerard Butler and the other male actors in the blockbuster movie “300” did grueling
Troops head to annual Arnold Sports Festival
Athletes from all over the world are taking part in the Arnold Sports Festival, which began Friday in Columbus, Ohio. Included among the 17,000...
Test yourself against the NFL combine
On the battlefield, poor physical conditioning can get you killed.
Ready to pull your own weight? Try these 7 drills
Anyone who has spent even a little time around the grunts knows that crawling through the dirt takes strength and stamina.
Add some heavy metal to your next PT session
Here is another great drill from everyday life in northern New England.
Low-crawl drills add tactical training to PT
There is nothing more basic and essential to combat operations than the low crawl.
The secret to push-up success
Look in an old-time strength training book and you will probably find a drill called the "press-up" or the "floor dip" -- a drill you know as the push-up.
2 sure-fire routines to pump up your pull-ups
Of all the exercises service members perform, the pull-up is one of the best -- and one of the toughest to master. To help you get there, here are two methods for boosting your pull-up numbers.
Think you're hard? Try 'belly back' drills
I will never forget the agony of the dreaded "belly back" drill as long as I live.
Don't count on arm circles to boost strength
I may be branded as a heretic for saying this, but it needs to be said: Arm circles are worthless.
Tips to build posterior power
Since the dark ages of military physical fitness training, the standard workout has consisted of running and calisthenics -- multiple variations of push-ups or pull-ups, sit-ups or crunches.
One-minute drills build endurance
Editor's note: This is the first of two columns that will focus on the One Minute Volume Method.
Better endurance in 4 weeks
Editor's note: This is the second of two columns focusing on the One Minute Volume Method.
For max strength, match goals to reps
How many reps does it take to build maximum strength? What about building bigger muscles? And what about endurance?
Who needs sit-ups?
You can't dead lift 600 pounds if your abs aren't strong, but you will never see a 600-pound dead-lifter doing crunches and sit-ups.
Add reps with Russian breathing techniques
The failure point -- we've all been there. When you find yourself falling short of that last rep or two or three, your breathing could be to blame. Two solutions from our former Cold War rivals...

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