Fitness

Physical Fitness

To ensure a fit, ready for duty workforce, the Health Promotion Program’s Physical Fitness component is intended to assist personnel with assessing their current fitness status and design an exercise program to enhance or maintain their current level of fitness. The HP program can assist commands with developing a unit fitness instruction to encourage participation in regular physical training required by Commandant Policy. The Health Promotion Program also provides oversight and subject matter expertise in the development of Coast Guard wide fitness standards required to qualify for assignment to certain units.

Strength Programs

The Navy Operational Fitness and Fueling Series (NOFFS) project provides the Navy with a "best in class" physical fitness and nutrition performance resource that provides guidance to Sailors and Navy health and fitness professionals. NOFFS instructs individuals on how to physically train effectively and safely, and how to make healthy nutrition choices in both shore-based and operational environments.

As the Navy is called to intensify operational tempo based on current worldwide mission requirements, it is imperative for Sailors to be physically fit. Physical fitness is an essential and critical component of operational readiness and meeting deployment schedules. Sailor resiliency and durability are the primary goals of the development and distribution of the NOFFS.

The purpose of NOFFS is to provide a complete physical training program that will "eliminate" the guesswork.

Cardio Programs

Cycling Training is a good form on cardiovascular exercise which can include stationary bikes or road bikes.  (If riding outside make sure you wear a helmet and have on some form of reflective clothing.)

Pros: It is easy on the knees and joints.  A stationary bike may be used underway if it is properly secured. Requires no training but some balance.

Cons: Requires purchase and maintenance of equipment.

Cost: The cost for exercise bikes can go from a couple hundred to a couple of thousand.   We recommend you go to a local gym and test some out before you make a purchase. There are a couple of features that are recommended which will make the cost go up.

• Computer that calculates time, distance, and calories burned.
• Heart rate monitor.
• System that gives a variety of work outs i.e. hills, cardio, fat burn.
• Adjustable seat to accommodate a variety of people.

Running is a great form of cardiovascular exercise which requires little equipment and can be done almost anywhere.

Pros: Running is an effective calorie burning and weight control activity. It can be done almost anywhere and only requires a good pair of running shoes.  If you are starting a running program do not go cheap here, you will pay for it with blisters and or possibly serious foot, ankle, or knee pain. A treadmill may be used if the weather gets bad.

Cons: Not recommended for people with diagnosed orthopedic issues. It is also NOT recommended while underway, unless sea conditions are favorable.

Cost: For the most part the only expense is a good pair of running shoes. If you are purchasing a treadmill check the recommended weight capacity and the maximum miles per hour. It is also recommended you purchase one with some of these features:

• Heart monitor
• Adjustable incline
• Adjustable speed control
• Emergency shut off

Circuit Training is a type of interval training in which strength exercises are combined with endurance/aerobic exercises and strength training. 

Pros: Workouts can be easily adapted for all fitness levels. Minimal amount of equipment and space is required to set up an effective circuit. Excellent program to enhance or maintain current fitness level.

Cons: Not ideal for individuals seeking to increase muscle mass.

Cost: Varies depending on the exercises chosen for the circuit.

Swimming is a good form on cardiovascular exercise.

Pros: Swimming is easy on the joints, and is good exercise for a person getting over an injury.

Cons: It has been shown that, although it is a great form of exercise, swimming is not an effective exercise for achieving weight loss. Finding a place to swim can also be difficult. Cannot be done underway.

Cost: Price of a pool membership.

Walking is one of the easiest forms of exercise to engage in. When done at a high intensity for prolonged period of time, walking can be an excellent activity for achieving weight loss.

Pros: Walking is a low impact activity making the risk of injury minimal. It can be done almost anywhere and requires no equipment but a good pair of shoes.

Cons: It is a good cardiovascular exercise but does not build up any strength. If not done at a high intensity for a prolonged period of time, walking may not produce a training effect.

Cost: The price of a good pair of walking shoes.