Show Up

  • Published
  • By Kirk Clark, MS
  • Exercise Physiologist
MALMSTROM AIR FORCE BASE, Mont. --  On July 1, the Air Force fitness program moves into a new era. Active duty will be required to meet minimum standards for each of the four components of their fitness assessment. Additionally, centralized testing will be initiated to ensure standardized assessments across the Air Force. All of this is probably not new news.

So who should be concerned? Well, truth be told, if you're one of the great many on Malmstrom who has a regular training regimen in place, you can stop reading. If you are not, this brief passage will help you tremendously. Throughout my 15 years of Air Force service I have become acutely aware of the number one problem facing active duty airmen where fitness is concerned - show up.

Have you ever noticed how the very folks who struggle with fitness don't spend much time in the fitness center? The primary problem is showing up. Now I'm not here to belittle the importance of good training once you get to the gym, but I will say, at one time or another, all of us have been faced with this dilemma. Even with the best of intentions, life seems able to throw massive amounts of time-consuming stuff in our direction that derail the best made fitness plans.

Short of finding a little bottle with a magic, time-giving genie inside, we've all got a distinct challenge when it comes to finding and sticking with a regular exercise program. I've developed the following points to provoke a thought process which hopefully will allow you to win the 'show up' battle.

1. Be smart about planning when you will train. If you pick 4:30 p.m. as your designated workout time, make sure it works for you. If you routinely get tasked at 4 p.m. with short notice suspenses ... a 4:30 p.m. workout schedule is just plain nonsense.

2. Use the buddy system. Accountability is a powerful motivator. Pick a reliable workout partner and hold them accountable. Have them hold you to the same standard.

3. Make exercise a habit. You bathe regularly and brush your teeth on a regular basis...for what? Because it's healthy! Exercise is healthy, as well. Work to make it a lifestyle so you won't be apt to deviate from it.

4. Excuses...no one has better excuses than mine when it comes to not working out regularly! We've all got to persevere and struggle through some difficulty when trying to make a fitness schedule part of our lives.

Still having trouble getting fitness engrained into your lifestyle? Try this out: in eight minutes you can train your entire lower body, just show up; in 12 minutes you can train your entire upper body, just show up; in six minutes you can train your entire mid-section, just show up; and in 22 minutes you can completely exhaust your cardiovascular system, just show up. Small amounts of time can net big gains in our body's functional ability and appearance. The catch to it all is "show up."

For more information on creative training techniques and nutritional information, contact the Health and Wellness Center at 731-4292.