Active Living Downloads

 ACTIVE LIVING DOWNLOADS

Reproducible Web Articles from NMCPHC HPW

• Navigating Stress
• Stay Safe, Stay Active
• Staying Active After Being Wounded or Injured
• The MRE™ - A Lesson in Performance Nutrition
• Performance Nutrition 101
• Fueling Your Workout
• Heart Health: For the Young at Heart… and the Young
• Young at Heart: How Healthy is Your Heart? (NMCPHC HPW)
• High Intensity Interval Training: The Basics
• Change Your Mindset; Change Your Life (NMCPHC HPW)
• Beyond the Gym: Adding Physical Activity to Your Daily Routine (NMCPHC HPW)

Fit Facts® from the American Council on Exercise

• Cardiovascular Fitness 

  
  Cardiovascular exercise, also called cardiorespiratory exercise, involves movement that gets your heart rate up to improve oxygen consumption by the body. An essential part of every exercise program, cardio not only helps you lose or maintain weight, it helps you build endurance so you can remain active for a longer period of time.
   
  • A Walk a Day
  • Diggin' in the Dirt
  • Eat Well to Stay Motivated and Energized
  • High-Intensity Interval Training
  • I Need More Energy!
  • Interval Training
  • Making Time for Exercise is Easy
  • Reaching Your Goals the SMART Way
  • Ready to Run?
  • Supplement Specifics
  • The Value of Fruits and Vegetables
  • Too Much of a Good Thing
  • Training to Run Your First 5K
  •     

• Exercise Programs 

  
  While exercise programs often vary from person to person based on fitness levels and goals, each one should include aerobic exercise, and resistance and flexibility training. Those components will help you improve your fitness level and help you overcome obstacles that challenge your agility, balance, coordination, endurance, and strength in everyday life.
   
  • Fostering a Workplace Culture of Physical Activity
  • If You Don't Use It, Will You Lose It?
  • Periodized Training and Why It Is Important
  • Three Things Every Exercise Program Should Have
  • Time-Saving Tips for On-The-Job Fitness
  • Travel Fitness: A Plan of Action to Keep You Active
  • Warm Up to Work Out
  
   

• Getting Started 

  
  Starting an exercise program can be challenging, but it's also very rewarding and one of the best things you can do to live a healthy life! Always check with your doctor before beginning any exercise program, especially if you're a man over age 45, a woman over age 55, or if you have cardiovascular risk factors such as smoking, high blood pressure, high cholesterol, diabetes, or a family history of heart disease.
   
  • Before You Start an Exercise Program
  • How to Choose the Right Personal Trainer
  • How to Design Your Own Home Gym
  • The Right Exercise Program for You Starts Here
  • Don't Deprive Yourself of the Rewards of Exercise
  
   

• Marathon Training 

  
  Completing a marathon or half marathon is the ultimate test of running endurance. Careful training and commitment can put these challenging goals within reach.
   
  • How to Train for a Marathon
  • How to Train for a ½ Marathon
  
   

• Mind/Body 

  
  Today's hectic lifestyle has left many people wondering how to manage the stress that comes along with it. If left unchecked, stress can lead to health problems. Exercise and proper nutrition not only helps manage weight, but is also a good stress-reliever. The mind-body connection has become more and more apparent in managing stress.
   
  • Reducing Workplace Stress
  
   

• Strength and Resistance Training 

  
  A successful workout or fitness plan incorporates exercises that help you increase your ability to overcome resistance. Aside from helping you lift your children easier or lend a helping hand on moving day, strength training can also help you build and tone muscle, boost your metabolism, and either lose or manage your weight.
   
  • Energize Your Life with Strength Training
  • Free Weights vs. Strength-training Equipment
  • How Women Build Muscle
  • Steering Clear of Strength Plateaus
  • Strength Training 101
  • Strengthen Your Abdominals with Stability Balls
  
   

• Weight Management 

  
  Sound, balanced weight management programs bring together three critical components of long-term weight management success: nutrition, exercise, and lifestyle change. Strike a good balance between the number of calories you consume and the number you burn. Be sure to follow the Dietary Guidelines for Americans, increase your physical activity with an exercise program (or start by doing simple things like taking the stairs, parking farther from your destination or walking to do your errands), and be sure to surround yourself with support of friends and family.
   
  • 9 Things to Look For in a Quality Weight Loss Program
  • 6 Ways to Fine-Tune Your Lifestyle for Weight Maintenance
  • Calorie Burners: Activities That Turn Up the Heat
  • Diet Myths Debunked
  • Don't Skip Breakfast to Cut Calories
  • Exercise and Cellulite
  • Putting on the Pounds
  • So, You Want to Spot Reduce? Here's How
  • Successful Weight Control
  • Trimming off the Fat
  • Weight Loss Plateaus and Pitfalls
  • Weight Loss: Diet vs. Exercise
  • Alcohol Eats Away at Muscle Mass
  
   

Resources from the American College of Sports Medicine (ACSM)

• ACSM Fact Sheets
• ACSM Brochures
• ACSM Position Stands for Clinicians

ACTIVE LIVING

Key Products and Topic Areas

• Navy Operational Fitness and Fueling System (NOFFS)
• Active Living Downloads
• Command Fitness Leader Course
• Crews Into Shape Challenge