Healthy Living Program HLP 16 Aug 07 HLP

Healthy Living Program (HLP) 16 Aug 07

HLP Requirements • Healthy Living Program (HLP) will be completed by all who score poor (<75) on their fitness test • Body Composition Improvement Program (BCIP) will also be completed by all who score poor (< 75) AND have a high risk abdominal circumference (>35" F, >40" M) Page 2 in the PG Integrity - Service - Excellence

HLP Requirements • Members scoring below 75 will attend monthly HLP follow-ups at the HAWC – AF 1975 will be reviewed by FPM – Members will participate in supervised exercise program 4 -5 times per week in unit or base fitness center • Members in poor category will test within 90 days Page 2 in the PG Integrity - Service - Excellence

HLP Evaluation • Complete left hand side (top portion only) of HLP Evaluation form Integrity - Service - Excellence

HLP Goals • Provide information about how to exercise and eat for health and performance • Give tools and strategies to obtain and maintain positive change in fitness • Clarify what will work for and against you in setting your goals • Assist in developing personalized plans to meet the Air Force fitness standards Integrity - Service - Excellence

Exercising for Health and Performance Integrity - Service - Excellence

Exercising for Health and Performance Goals HLP Will Provide guidelines to optimize overall health and fitness performance through proper exercise HLP Will Not Provide a detailed prescriptive exercise plan for every individual For additional resources on exercise: 1. Page 9 in the PG 2. See Fitness Specialist at Fitness Center or installation equivalent Integrity - Service - Excellence

Exercising for Optimal Health • Follow cardiovascular training principles • Prevent injuries • Develop muscular strength/endurance • Include flexibility training Integrity - Service - Excellence

Cardiovascular Training Principles • FREQUENCY – 3 to 5 times per week – Regularity principle • Improvement and maintenance only occurs when exercise is performed on a regular basis • Benefits of exercise are lost twice as quickly as the initial gains are made Complete page 3 in PG Integrity - Service - Excellence

Cardiovascular Training Principles • INTENSITY – Measure of effort – Target Heart Rate: Exercise heart rate (HR) range recommended for cardiovascular improvement – Expressed as a percentage of maximum heart rate (% HRMax) • Simple method and a clear relationship to VO 2 max • Usual guideline is to use 70 -85% of max HR for your age • Borg Scale Pages 3, 4 in the PG Integrity - Service - Excellence

Cardiovascular Training Principles • INTENSITY EXAMPLE 220 -30 (age) = 190 (HRMax) 190 x 70% = 133 190 x 85% = 161 TARGET HR = 133 -161 Integrity - Service - Excellence

Cardiovascular Training Principles • DURATION/TIME – 20 -60 minutes – Depends on intensity Page 3 in the PG Integrity - Service - Excellence

Cardiovascular Training Principles • TOTAL WORK – Improvement has been shown to be dependent on total degree of overload • Intensities 70 -90% • Duration 20 -60 min • Frequency 3 -5 days/week – And total calories burned per session • Duration + Intensity = 300+ calories/session at a minimum Integrity - Service - Excellence

Cardiovascular Training Principles • PROGRESSION PRINCIPLE – For safe-injury free improvement • Begin at intensity and duration corresponding to current fitness level • Gradually increase intensity and duration following training principle guidelines Integrity - Service - Excellence

Cardiovascular Training Tips • • Set goals Keep an exercise log Vary program Incorporate interval training Page 5 in the PG Integrity - Service - Excellence

Prevent Injury • • • Warm up Cool down and stretch Progress slowly Cross train Use proper technique and equipment • Rest and recovery Pages 6, 7 in the PG Integrity - Service - Excellence

Running Surfaces Surface Advantages Disadvantages Concrete Level surface causes less trauma Hardest surface, unforgiving Cinder trails More shock absorption Often crowned and causes awkward gait Asphalt Fairly flat, some shock absorption More variable surface causes higher incidence of traumatic injuries Grass Softest of outdoor surfaces Highest incidence of traumatic injuries Integrity - Service - Excellence

Develop Muscular Strength/Endurance • Choose large muscle exercises (legs, chest, back) • Use body weight (knee bends, lunges), free weights and/or weight machine exercises • Construct repetitions and sets to achieve muscular fatigue Page 8 in the PG Integrity - Service - Excellence

Push-up/Crunch Training Tips • 1 minute max effort = initial training reps (ITR) • Re-test ITR once a week • Progression: about 1 -2 repetitions each week • Going beyond muscle fatigue during crunches can lead to low back muscle strain Integrity - Service - Excellence

What About Deployments? • Deployments shouldn’t limit or restrict exercise • Need to be in shape to carry out mission! • Environments may cause rapid dehydration – DRINK PLENTY OF WATER! • Sleep is important • Use buddy system for exercise accountability Integrity - Service - Excellence

Exercise QUESTIONS? Integrity - Service - Excellence

Eating for Health and Performance Integrity - Service - Excellence

Eating for Health and Performance Goals HLP Will Provide tools to optimize overall health and fitness performance through good nutrition HLP Will Not Provide a diet plan, calorie prescription or in-depth weight loss program For additional resources on diet or weight loss: 1. See page 9 in HLP PG 2. Sign up for BCIP class Integrity - Service - Excellence

Eating For Optimal Health • Balance the energy equation • Portion control • Nutrient dense foods Integrity - Service - Excellence

Body Mass Index 38 0 40 0 32 0 34 0 36 0 30 0 29 0 28 0 26 0 27 0 18 0 19 0 20 0 21 0 22 0 23 0 24 0 25 0 16 0 17 0 12 0 13 0 14 0 Weight (lb) 60 23 25 27 29 31 33 35 37 39 41 43 45 47 49 51 53 55 57 59 63 66 70 74 78 62 22 24 26 27 29 31 33 35 37 38 40 42 44 46 48 49 51 53 55 59 62 66 70 73 Height (in) 64 21 22 24 26 28 29 31 33 34 36 38 40 41 43 45 46 48 50 52 55 58 62 65 69 66 19 21 23 24 26 27 29 31 32 34 36 37 39 40 42 44 45 47 49 52 55 58 61 65 68 18 20 21 23 24 26 27 29 30 32 34 35 37 38 40 41 43 44 46 48 52 55 58 61 70 17 19 20 22 23 24 26 27 29 30 32 33 35 36 37 39 40 42 43 46 49 52 55 57 72 16 18 19 20 22 23 24 26 27 29 30 31 33 34 35 37 38 39 41 43 46 49 52 54 74 15 17 18 19 21 22 23 24 26 27 28 30 31 32 33 35 36 37 39 41 44 46 49 51 76 15 16 17 18 20 21 22 23 24 26 27 28 29 30 32 33 34 35 37 40 41 44 46 49 Use to complete Weight Screening Form Integrity - Service - Excellence

Body Composition Disease Risk* Relative to Normal Weight and Waist Circumference BMI (kg/m 2) Men < 40” Women < 35” Men > 40” Women >35” < 18. 5 ----- Normal+ 18. 5 - 24. 9 ----- Overweight 25. 0 - 29. 9 Increases High Obesity 30. 0 - 34. 9 I High Very High 35. 0 - 39. 9 II Very High III Extremely High Underweight Extreme Obesity ≥ 40 Obesity Class * Disease risk for type 2 diabetes, hypertension, and CVD. I n t e can g r ialso t y -be. Saemarker r v i c efor- increased E x c e l lrisk e neven c e in persons of normal weight. + Increased waist circumference

Balancing The Energy Equation Weight Maintenance Weight Gain Weight Loss (Energy Intake) (Energy Expenditure) Integrity - Service - Excellence

One Volunteer, Please If you eat breakfast cereal… C’mon down… Integrity - Service - Excellence

Choosing Proper Portions • Compare them to familiar objects • Choose the right number of portions • How do your portions compare? Integrity - Service - Excellence

Portion Distortion 1. Ask for a doggy bag 2. Don’t “biggie” size 3. Share a meal with a friend 4. Don’t clean your plate 5. Avoid all-you-can-eat buffets 6. Choose healthier entrees

Oh How Quickly They Add Up…. . Whopper Large Fries Large Soda Total: 710 kcals 500 kcals 330 kcals 1, 540 kcals In case the regular size is not enough for you… Double Whopper with Cheese King Size Fries King Size Soda 1, 070 kcals 600 kcals 430 kcals Total: 2, 100 kcals You would have to run (at 5 mph [12 min/mile pace]) for 3 ½ hours to burn 2, 000 kcals!! Don’t like to run, you would have to spend almost 5 hours on the stationary bike!! Integrity - Service - Excellence

But Look How Far They Can Be Stretched… Chicken sandwich on light bread 280 kcals Apple (2 ½” diam) 70 kcals Skim Milk (1 pint) 90 kcals 2 Oreo cookies 110 kcals Total 550 kcals For those not quite sure what 2 cookies look like…… Integrity - Service - Excellence

Choose Nutrient-Dense Foods Definition: Foods that contain a large quantity of nutrients compared to the number of calories Why Choose Nutrient-dense foods? 1. Lower kcals to balance energy equation 2. More filling 3. Provide valuable nutrients needed for enhancing fitness performance 4. Contain substances that protect against chronic disease and improve overall health Integrity - Service - Excellence

Fat Loss Supplements and Fad Diets • • Not regulated = potentially unsafe “Quick fix”—not a long-term solution Expensive Effective? ? ? Pages 10 - 12 in PG Integrity - Service - Excellence

Eating To Enhance Performance • Avoid large time gaps between meals • Eat every 2 -3 hours (5 -6 meals per day) • Avoid extremely low carb diets (Atkins) • Eat immediately after exercise to improve recovery • Use meal replacement bars or shakes if needed to fill voids Integrity - Service - Excellence

Hydration Is Key • Adequate • 10 -12 hydration key for supporting exercise cups/day (80 -96 fl oz) • Drink 1 -2 cups before exercising (30 -60 min) • Drink 16 oz for every pound lost following exercise Integrity - Service - Excellence

Eating for Health and Performance QUESTIONS? Integrity - Service - Excellence

Behavior Change for Health and Performance Putting it all together • • • Build on exercise and nutrition information Now we focus on how to make these changes Identify and problem solve barriers Set specific and personalized goals and plan Develop relapse prevention plan Integrity - Service - Excellence

Examining Change: Barriers We know what we’re “supposed” to do, so. . • • • Why don’t we change our exercise/eating habits? What are the barriers that get in the way? What makes it hard to improve fitness? • Complete “Downside of Changing” column of the Decisional Balance Page 13 in the PG Integrity - Service - Excellence

Examining Change: Barriers Possible downside/barriers to fitness • • Priorities & schedules: “Too busy” Physical: “Too tired” Emotional: “Too stressed” Family/Social/Cultural: – Exercise wasn’t emphasized when growing up – My family and friends don’t exercise Page 13 in the PG Integrity - Service - Excellence

Examining Change: Motivators What are the benefits of improving fitness habits? • • Short-term benefits? Long-term benefits? • Complete “Benefits of Changing” column of the Decisional Balance Page 13 in the PG Integrity - Service - Excellence

Examining Change: Motivators Possible benefits of improving fitness habits • • Keep job in USAF More energy Better self-esteem More satisfied with body Lower risk for illnesses Longer life span Live longer for kids Page 13 in the PG Integrity - Service - Excellence

Fitness and Healthy Living Physical Health Emotional Health Primary Relationship Friends Family Work & career Social activities Spirituality Leisure pursuits Integrity - Service - Excellence

Goal Setting Why bother setting goals? • • • Sets target Focuses attention Improve faster Integrity - Service - Excellence

Goal Setting Keys to goal setting • Establish long-term goals • Develop short-term goals for meeting Long-term goals • Be prepared to revise and establish new goals • Consider sharing your goals with others to enhance your commitment Integrity - Service - Excellence

Goal Setting S. M. A. R. T. Goal Setting • • • Specific Measurable Attainable Realistic Trackable Pages 14, 15 in the PG Integrity - Service - Excellence

Your Plan (Page 15 in the PG) Long Term Goal? • Select two areas you’d like to work on Examples: • Increase abdominal and upper body strength • Increase cardiovascular fitness • Reduce abdominal circumference • Write your two specific long-term goals ( 6 months) • • • Lose ____ inches of abdominal circumference Decrease 1. 5 mile time to ___ Complete ___ push-ups/sit-ups Integrity - Service - Excellence

Your Plan (Page 15 in the PG) Short-Term Goals? • Write two specific short term goals (4 weeks) – What can you realistically build up to in 4 weeks? – Ex: If your long-term goal is a 12 minute/1. 5 mile and you currently run it in 18 minutes, a short-term goal for 4 weeks might be 16 minutes) Integrity - Service - Excellence

Your Plan (Pages 15 -17 in the PG) What specifically will you do this week to achieve your short-term goals Day Type of Activities How much? (intensity/duration/ repetitions) Where you will do it? Time of Day? M Treadmill 20 minutes at 6. 0 Base gym 1600 T weight machine circuit sit-ups, pushups 2 sets 8 -12 reps 3 sets of 15, 3 sets of 10 Base gym 0600 W Interval training Run 20 minutes total, 10 minutes 200 meter intervals Track 1700 Th weight machine circuit sit-ups, pushups 2 sets 8 -12 reps 3 sets of 15, 3 sets of 10 Base gym 0600 F Stationary bike 20 minutes, level 3 Base gym 1200 S Rest Su Running Slow easy pace for 25 minutes Park 0900 Integrity - Service - Excellence

Review Class Plans (Pages 15 -17 in the PG) Ask yourselves and help ask each other • Is the plan attainable? – Is it physically safe and smart? – Is it too challenging or not challenging enough? • Is the goal realistic? – In light of other life demands, is the plan reasonable? Integrity - Service - Excellence

Maintaining Progress (Page 18 in the PG) Track your progress: AF Form 1975, p 5 PG • • Provides motivation Lets you know if your plan is working Keep it meaningful to you • Periodically reassess motivators/benefits, p 13 PG Reward yourself • • List several ways you could reward yourself when you meet a weekly goal List several ways you could reward yourself when you meet your long-term goal Integrity - Service - Excellence

Recognizing and Planning for Slips: Relapse Prevention Slips are inevitable, but frequency of slips must be controlled to stay on track. • Know your RISKS for slipping • New environment • Increased demands/stress • Less than pristine conditions (a. k. a. , rain) Pages 18, 19 in PG Integrity - Service - Excellence

Relapse Prevention SLIP LAPSE RELAPSE COLLAPSE – RECOGNIZE slips immediately – Keep RECOVERY time from slip to a minimum Pages 18, 19 in PG Integrity - Service - Excellence

Dealing With Barriers (Page 19 in the PG) Class exercise: Write your relapse plan • • List barriers that may get in the way of following through on your plan List ideas for addressing each barrier Develop a back-up plan Identify what others can do to help you meet goals Integrity - Service - Excellence

Review Class Plans (Page 19 in PG) Relapse plan • Class reviews each other’s plans – Help generate ideas for your classmates Integrity - Service - Excellence

Program Requirements • All must maintain AF Form 1975 – Below 75 F/U with HAWC (FPM) in 30 days – Below 75 and over abdominal limit • Attend Body Composition Improvement Program (details on page 20 in PG) Can also refer back to page 2 in the PG Integrity - Service - Excellence

What Else is Available? • HAWC – classes • Fitness center – how to exercise and use equipment • Life Skills Support Center – sticking with behavior change, overcoming new barriers • Family Support Center – barriers of financial, • Chapel – spiritual support • Family Member Support Flight – barriers or family and children Integrity - Service - Excellence

Healthy Living – Do. D Priorities Alcohol - 12. 3% of AF report heavy drinking - 20% of 18 -25 year-olds report heavy drinking Tobacco - 27% of AF use tobacco Overweight/Obesity - AF Women gain 1. 3 pounds a year - AF Men gain 1. 9 pounds a year Integrity - Service - Excellence

Wrapping-Up • Fitness – Provider Info Here • Nutritional Medicine – Provider Info Here • Behavioral Health – Provider Info Here • Please complete rest of the HLP Evaluation form • Thank you! Integrity - Service - Excellence