Yasim's Blog

Pool workouts help you build fitness, strength, and flexibility—without risking injury. Like most runners, I'd rather look at lane lines on a track than in a pool. But 20 years ago, beset by recurring leg injuries, I took to the water in order to minimize the pounding. But I don't just count laps; I also "run." And what I've discovered is that when it comes to fitness, recovery, and feeling good, an hour in the pool is worth as much as an hour on the roads. The resistance of water offers a cooling workout that taxes the body enough to maintain cardiovascular and muscular-skeletal fitness, while its buoyancy and zero-impact environment aids in recovery and injury prevention. A study published in the Journal of Sports Medicine and Physical Fitness compared groups that did pool running with those that did tread-mill running and found virtually equal VO2 max values (aerobic capacity) . Another study by California State University Northridge found that when runners coo...

SECTION VI BODY COMPOSITION AND NUTRITION Your weight and/or body fat was measured during your medical exam. Take a look at the weight allowed for your height as shown in Table 1. If you exceed the weight listed for your height, you may not be over fat. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age, gender, and height. Yet, only a small percentage of their total body mass may be fat. This standardized PT program meets the requirement to be physically active everyday. However, you will still need to make changes to your diet to so that you can report to IMT at an appropriate body composition. Losing one to two pounds per week is a realistic goal, which is best accomplished by a combination of eating less and exercising regularly. Table 1. Screening table weight. Reproduced from AR 600-9, table 1. People always want to know if a particular food is good or bad for them. No single food choice is necessarily a...

The University of Michigan Integrative Medicine’s Healing Foods Pyramid was conceived by Monica Myklebust, MD, and Jenna Wunder, MPH, RD, in their passion for food in all of its beauty, variety, and healing benefits. The foods we choose to eat are essential to how we care for ourselves. In choosing the healing foods on this pyramid, each one of us contributes to our own health. Click on the categories in the pyramid to access highlights for each food group ...