Download Air Force Weight Reduction Program
Disclaimer up front:I am not a medical doctor and I don’t try and play one on the internet. Do not start this training plan or ANY workout unless you are physically able. Check with your Doctor before performing any of these exercises. If you would like a customized training plan contact me here.The principles for this Air Force 1.5 Mile Run Training plan were taken from Stew Smith’s material and Tim Ferriss’ 4 Hour Body.
The principles on the importance of rest was taken from Crossfit. Following the below run training plan will give you a solid cardio workout and should get you a medium excellent on the Air Force PT Test. Run Training Plan: Week One through Week FourMonday — Speed Work: Run 1/2mile (880yds) @ goal pace, walk for 4-5 min, repeat 4-6 timesDo this at 85% max effort (push, don’t kill yourself)Tuesday — Distance Work: Depending on your fitness level run 1-4 miles at a comfortable pace. (We will up this distance each week)Wednesday — Easy Run: Run 1 mile at your goal pace, then do your normal workout Thursday — Speed Work: Run 1/4 mile (440yds) @ goal pace, walk for 2-3 min, repeat 5-10 times. Do this at 85% max (push, don’t kill yourself)Friday: Take the Air Force PT test at 100% effort (Run/Pushup/Situp) and record your scoresSaturday: Rest from everything lower body.
If you like you can do low impact stretching.Sunday: Rest from everything lower body. If you like you can do low impact stretching. Run Training plan: Week FiveRest from all running.
This is critical for new runners and those that are on the heavy side. Shin Splints are a very common injury for those in this category, and the week off helps reduce this risk. If you are feeling shin splints starting, stop from all running, rest and Ice. Run Training plan: Week Six onwardRe-evaluate your times and goals, reset your goal pace based on your new speed.Monday — Speed Work: Run 1/2mile (880yds) @ goal pace, walk for 4-5 min, repeat 4-6 timesDo this at 85% max effort (push, don’t kill yourself)Tuesday — Distance Work: Depending on your fitness level run 1-4 miles at a comfortablepace. (We will up this distance each week)Wednesday — Easy Run: Run 1 mile at your goal pace, then do your normal workoutThursday — Speed Work: Run 1/4 mile (440yds) @ goal pace, walk for 2-3 min, repeat 5-10 times. Do this at 85% max (push, don’t kill yourself)Friday: Take the Air Force PT test at 100% effort (Run/Pushup/Situp) and record your scoresSaturday: Rest from everything lower body. If you like you can do low impact stretching.Sunday: Rest from everything lower body.
If you like you can do low impact stretching.Congrats and well done!! If you finished this workout please e-mail me and let me know how it went.
EGLIN AIR FORCE BASE, Fla. Eglin Hospital introduced a new program called Eat2Live August 26. Eat2Live is a collaboration between Health Promotion, Nutritional Medicine and behavioral health specialists. These experts combined their knowledge to provide instruction on weight management.To make up the new comprehensive weight management class, the Health Promotion's 'Better Body, Better Life' class was merged with nutritional medicine classes, and individual appointments with behavioral specialists.' We wanted to eliminate the confusion from having several programs with different requirements. This meets everybody's needs,' said Alison DeCaro, Eglin's health promotion coordinator.The two-part program consists of 12, one-hour modules on healthy weight management topics provided by subject matter experts. Participants can attend classes and make their appointments in any order after they complete the first five basic modules.'
Air Force Weight Management Program
After they participants complete the first set, Better Choices/Traction, Nutrition, Carbs, Planning and Fitness, they will choose seven of eight choices in the second set of modules,' she said.The second set of modules provides in-depth nutritional medicine topics and individual appointments with behavioral specialists. This allows the participants to tailor their program to fit their needs. Participants can call these clinics directly to set up appointments. Subjects range from healthy hearts, healthy weigh, supplement safety, sports nutrition, goal setting and maintenance.' It's really their program. They choose how and when they want to do it,' said the health promotion coordinator.Active duty service members who do not meet their abdominal measurement requirements can also benefit from the education and support the healthy weight program provides. It is not mandatory, but a resource to guide them on the proper course for success.'
The service member has to re-test in 90 days. If they complete the modules well in advance of the 90 days, this is going to help them,' said DeCaro. 'They can incorporate what they are learning in those 90 days.'
Download Air Force Weight Reduction Program Obesity
Anyone interested in the program can enroll with a referral from their primary care manager or through self-referral.The program is open to all TRICARE beneficiaries. For information call 883-8020 to speak to the health promotion coordinator.