Losing extra pounds and getting into better shape are two of the most popular New Year's resolutions. Unfortunately, they are also among the most difficult to maintain for busy commuters juggling Family, job and day-to-day routines.
Fort Belvoir's Directorate of Family and Morale, Welfare and Recreation offers a variety of newly renovated facilities and specialized exercise programs that allow post residents to stay active and healthy throughout the year.
Joe Castro, DFMWR strength and conditioning specialist, offers a number of helpful tips for choosing the proper gym and an effective exercise regimen, geared specifically to the individual, from seasoned fitness enthusiasts to beginners.
"When deciding on what fitness facility you want to start your program in, you have to ask yourself, what type of workout am I looking for?" he said. "If you are the type of person that needs to have someone there to motivate and hold you accountable for your intensity, you might consider participating in the Functional Fitness Program at Specker Field House. If you like being in a fun, small group setting, with an instructor to monitor your form, you can try Zumba, kickboxing, or yoga. All of our aerobic and Functional Fitness classes offered at Graves Fitness Center can be found on the Fort Belvoir MWR website (www.belvoirmwr.com). If you prefer working out solo and have specific goals in mind for yourself, then the Body Shop has a variety of weight machines and cardio there and will satisfy your needs."
Increased awareness of personal health and the benefits of leading an active lifestyle are leading people to Belvoir's fitness facilities in growing numbers. And Belvoir's experienced fitness trainers are always available to help individuals establish goals and maintain focus over the long run.
"When developing goals, make sure you're being specific and realistic with yourself and you have a timeline in which you want your goals achieved," Castro said. "In general a person should have a balanced workout that includes 4-5 times per week for a minimum of 30 minutes of moderate intensity cardiovascular activity to achieve weight loss. Beginners will still benefit from short, low-intensity daily exercise sessions. Engage in total-body strength training 3-4 times per week, focusing on major muscle groups, on non-consecutive days so your muscles can rest. Don't neglect a stretching routine at the end of every workout to reduce your chance of injury."
As with any fitness regimen, proper nutrition plays an important role in reaching any health goal, according to Castro.
"The USDA has come a long way in developing nutrition guidelines for the American population. You can go to the USDA website (www.choosemyplate.gov) for a detailed look at what the USDA has to offer. It is an excellent source to evaluate your own appropriate caloric and nutrient intake levels," he said. "It's important to get a variety of grains, vegetables, fruits, milk, meats and beans. The Harvard School of Public Health also has a healthy eating plate guideline that addresses the healthiest choices in the major food groups. Go check out their website (http://www.hsph.harvard.edu/nutritionsource), so you can compare both guidelines."
Castro also stressed that frequency and regularity are important aspects of any new workout program, and specific guidelines are available from reputable medical and fitness sources.
"According to the American College of Sports Medicine, adults should get at least 150 minutes of moderate-intensity cardio-respiratory exercise per week," he said. "Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week). Resistance exercises training each major muscle group should be performed two or three days each week using a variety of exercises and equipment. Two to four sets of each exercise will help adults improve strength and power. For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting to exercise and 15-20 repetitions improve muscular endurance. Adults should also wait at least 48 hours between resistance training sessions."
For active-duty Soldiers, maintaining high levels of physical fitness is of mission-critical importance to the Army, and Belvoir's facilities -- particularly the new Karamura Human Performance Center -- aims to provide those servicemembers with the kind of training and equipment they need to remain Army Strong.
"Fort Belvoir will be offering a fitness facility that provides a different experience for the active- duty Soldier," Castro said. "The fitness center at the Kawamura Building will bridge the gap that has been missing for those looking for varied high-intensity exercise -- as well as Olympic Platforms and proper equipment for Soldiers that enjoy Olympic lifts such as the clean and jerk, snatch and dead lift. Graves Fitness Center has basketball, racquetball, and a rock wall for Soldiers looking for more recreational sports. The Body Shop has a variety of cardio, free weight and circuit machines."
Perhaps the most challenging exercise of all is sticking to the program over the long run. But Belvoir's DFMWR also offers hints to help avoid that all too pervasive issue that so often defeats a commitment to health and fitness not long after it's begun.
"In order to avoid burn out and to stick to an exercise program, you should always choose activities you enjoy," Castro said. "If you're doing something you dread your chances for success decrease drastically. Change up your workout routine, try something new. This will also help you avoid hitting any plateaus in your workout. Try challenging yourself, sign up for a 5K race and then train for it to keep you motivated and excited. Then reward yourself after you cross the finish line."
Additional information regarding the sports and fitness programs on Fort Belvoir is available from Graves Fitness Center (703) 806-5368, the Body Shop (703) 806-3100, or DFMWR (703) 805-2532.
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