|Army H.e.a.l.t.h. Arsenal|
, is an app that helps users track their pace, measure
workout distances, and pre-plan their runs and walks.
The app links with the GPS in your smart phone and allows you to plan and trace the exact path of your walk or run.
RunKeeper is available in the app store for iPhone
How does the timing of my workout affect my sleep?
Go to bed earlier.
Research has shown that people who exercise in the morning experience both a longer duration and increased quality of sleep when compared to those who exercise at night. Just as drinking a cup of coffee right before bed can negatively affect your sleep, the timing of your workout can also negatively
(or positively) affect your sleep.
When we exercise, our body produces activity hormones and lactic acid byproducts, both of which can make our body more restless.
Additionally, body temperature increases when we exercise. This temperature increase is not conducive to the slight temperature drop that is required for sleep.
Exercising at night can leave you mentally and physically alert-something that most of us want to be in the morning, not at night.
Exercising in the morning will not only help you to feel alert and energized throughout the day, it also helps regulate your natural circadian rhythm.
Here are some tips for incorporating morning workouts into your lifestyle:
Keep a consistent bedtime, even on the weekend.
Prepare the night before. Laying out your gym clothes and a pre-workout snack the night
before, will make things easier in the morning.
Which workout is right for you?...the one that you will do!
Sometimes the hardest part (or most exciting, depending on how you look at!) of exercising is choosing which workout you want to do.
There are many options to choose from. Ranging from short, intense workouts like High Intensity Interval Training (HIIT) to more time consuming,
mental and physical workouts like traditional yoga. There are many factors to consider when choosing a workout. How much time do you have?
What level of intensity are you looking for? What kind of equipment do you have? What areas do you want to train (strength, flexibility, etc.)?
Check out our guide below to learn more about the most popular styles of exercises.
||Why We Love It
| HIIT || This workout provides a lot of "bang for your buck" in that it is difficult, but done in a short amount of time.
The high energy exercises mixed with periods of rest promote calorie burn even after completing the workout.|| Most HIIT workouts utilize
only body weight. Occasionally dumbells, steps, or other light equipment is necessary.|| 20-30 minutes
| Tabata || Tabata is a type of HIIT categorized by even shorter periods of high intensity exercise and rest that are rotated through multiple times. Because of the repetitive nature, this workout is easy to break into shorter segments when pressed for time!
|| Most Tabata workouts utilize only body weight. Occasionally dumbells, steps, or other light equipment is necessary.
|| 7-25 minutes
| Body Weight Training ||A traditional strength workout that can be done anywhere. This workout can be done at home and during travel for convenience.
|| 30-60 minutes
| Weight Lifting
||Weight lifting is a very traditional form of exercise that is structured and easy to follow. Lifting exercises can be combined in a variety of ways to tailor a workout to your specific needs.
|| Weight set; Gym membership
|| 30-60 minutes
| Traditional Yoga
||Yoga increases flexibility, strength, agility, and mindfulness all at the same time.
|| Yoga mat
|| 60-90 minutes
||Plyometrics involves explosive movements and requires bursts of energy. This type of training is great for training the body to react quickly, increase power, and enhance Type II muscle fibers.
|| 20-40 minutes
||TRX is a workout system involving only a strap that is portable, yet effective. The equipment also comes with a workout manual, an exercise plan, and access to a smartphone app.
|| TRX gear
|| 45 minutes
||PRT is an Army-based body weight training guide to prepare soldiers specifically for the APFT.
|| 1 hour