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Bill Goins, 8th Medical Operations Squadron (U.S. Air Force photo)
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Finding what works for you
Posted 7/8/2011
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Commentary by Bill Goins
8th Medical Operations Squadron
7/8/2011 - KUNSAN AIR BASE, South Korea (AFNS) -- I think it has been well established that regular, consistent exercise is good for you.
Unfortunately, however, we often approach exercise like so many other things. We figure that if some exercise is good, then even more should be better. We also figure if moderate intensity is good, then extreme intensities should be awesome. What we end up with are folks exercising really hard every time they work out.
These types of programs are not new and have traditionally been referred to as high-intensity interval training.
In April, the Department of Defense and the American College of Sports Medicine performed a study providing official recommendations regarding the safety and efficacy of these types of programs.
The panel determined it would refer to these types of programs as extreme conditioning programs, as it would more accurately describe the components of the programs and define how the programs could most effectively be used as a part of an overall fitness routine.
Some examples of these ECPs may include the ever-popular P90X, Crossfit, ultra-marathon training, Ironman competitions, etc.
The positive characteristics of ECPs generally are found in their variety and intensity. The variety tends to be motivating and exciting while the intensities utilized are an important piece of an effective warfighter's fitness program. Additionally, the specific exercises and repetitions address a broad range of real-world, occupational physical activities and demands that warfighters believe will better promote combat readiness.
The negative characteristics of ECPs are what have prompted further research and discussion about how to best utilize these programs. Some characteristics of ECPs appear to violate recognized accepted standards for developing muscular fitness.
For example, performing a high number of repetitions without adequate rest intervals between sets fails to adhere to appropriate and safe training guidelines. This method of training, when coupled with insufficient recovery time, readily prompts earlier fatigue, greater perceived effort and possible overuse, over-reaching and overtraining. The most common, and increasing, injuries associated with ECPs include muscle strains, torn ligaments, stress fractures and mild to severe cases of potentially life-threatening exertional rhabdomyolysis.
The positive aspects of ECPs are recognized and appreciated. With the increased popularity of these types of programs, it is likely ECPs will remain on the landscape of available and promoted physical conditioning options. Therefore, it is critical that solutions be developed and implemented to reduce the potential risk of serious injury. First, units should more closely screen and stratify individuals wishing to participate in ECPs.
If individuals do not have a good, solid base of fitness (i.e. having consistently exercised for the past three months without injury), then they should delay beginning an ECP.
Secondly, units should closely monitor ECPs to ensure safety, modifying the program to reduce injury risk, if necessary.
All individuals participating in an ECP are not at the same level. The ECP must, therefore, provide modifications to exercises to ensure the safety of all participants.
Thirdly, units must consider the rigors associated with their individual's daily occupational activities. For example, extensive physical military occupational training and same-day exhaustive physical fitness training should be avoided, as this increases the risk of injury.
Finally, ECPs should be used as a piece of a broader and more inclusive fitness plan that is structured to allow for shorter, high-intensity exercise, as well as longer, more-moderate-intensity exercises.
A safe and effective fitness program should include between five and six days per week of training. Each training session should last between 30 and 60 minutes. The intensity of each session should be between 65 and 90 percent of maximum effort and vary dependent on the duration of the session.
For example, one day per week should be at least 60 minutes continuously at an intensity of 65 to 70 percent. Two days per week should be at least 45 minutes continuously at an intensity of 75 to 80 percent. Two days per week should be 30 minutes continuously at an intensity of 85 to 90 percent. If you choose to participate in a sixth day, add one additional 60 minute session.
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