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Show 18 Hilltop Times Aug. 51993 Fitness levels on the rise in Hill units Hill AFB Fitness Program results Dec. 1, achieved the command's Category IV standard. by Lt. Col. R. Craig Postlewaite Chief, Military Public Health The results are in for the bicycle ergometry fitness period of Dec. 1, 1992 program for the through June 30. The 649th Medical Group is the first unit to achieve a fitness average of 4.14 in Category IV, with 78 percent of its personnel attaining that level of fitness. Nearly half, 47 percent, of the personnel in Air Force Materiel Command units have achieved the minimum command standard of Category IV. units, which are only required to attain Category II, now have 84 percent of their personnel who have reached this minimum, standard. See the table, top right, for unit fitness results. The keys to improving fitness status are: Completing 30-4- 0 minutes of aerobic exercise, at least three to four times a week. D Gradually increasing one's heart rate to 85 percent of the maximum recommended heart rate and then maintaining it in the target heart rate zone during the entire period of exercise. The method for calheart rate is shown in the culating the on this graphic page. Additional time should be added for warming up and cooling down, so that the heart rate increases slowly and then slowly decreases after the exercise period. Failure to cool down after exercise can cause six-mon- th Unit 649th Med Group 545th TG Det. 8Com Cam 533rd FTD 649th SPS 649th MMTS 649th Range Sq. 649th CES 84th RADES 388th FW 649th EOD ,368th Recruit Sq 649th SPTG 649th CLSS 649th AFOSI 4.14 3.76 3.63 3.63 3.63 3.62 3.50 3.49 3.42 3.30 3.29 3.07 2.99 2.93 2.90 2.73 Nearly half the AFMC units have I FITNESS CATEGORIES II III IV 3.36 43 16 46 82 126 34 2 9 1 16 0 4 4 61 7 6 242 9 94 28 438 22 51 5 92 88 47 1013 23 198 70 0 3 18 5 3 2 85 73 32 149 98 75 40 0 16 61 61 5 28 14 9 0 0 0 188 94.3 1 2 7 1 2 61 25 14 13 231 () VI 20 25 0 15 16 3 2 0 0 16 Installation Totals V Percent Tested 98.5 99.1 100.0 79.2 99.4 100.0 100.0 97.1 89.8 92.6 100.0 36.6 98.4 98.9 94.7 100.0 2 6 G Non-AFM- C 5.3 506 13.6 - 55 65 100 74 41 15 8 11 6 71 6 17 33 2 1775 1150 40.4 26.2 2 2 5 1 5 455 10.4 4.3 10 Second Target Heart Rate fainting or even heart attack. D Testing at the highest possible workload without the heart rate exceeding the test maximums should be done by a testing monitor. Exceeding these maximums is not usually dangerous; however, it will invalidate the test results. Max 65 Age age-specif- ic age-specif- e Unit Fitness Average 30, 1993 1992-Jun- Exercise Intensity 75 HR Max 85 HR 22 25 28 25 21 24 28 30 21 24 27 35 20 23 26 40 20 23 26 45 19 22 25 50 18 21 24 55 18 21 23 60 17 65 17 ' ic r Max 20 TO ADVERTISE: Ogden, -- I - : 20 , 19 394-965- 5; HR , 23 " 22 SLC.SSg-'Zyy- a NEW CUSTOMER . I 1661 WASHINGTON BLVD. OGDEN, UTAH 84404 fim PHONE X "f&iv.v - II . I C I H 'JL" . IIAMTOtPU --i Ji UJ1 259 392--1 HOURS: MON.-FR- MMTOI:M SATURDAY fCn - tmmmw lSMs&lj UHF RemoW Control 6D8 VTOP BYf.-- llJ M Thrhod S6 SnleWta Memory 100FvorHChaone LKytta Slarao TIFWer Front Panal Display And Much, Much Mora .... tot.rr u m I 1 MV-- i " ' - . rr miiri.niM:n-u-iliWTJWLHq:MI- U iri :l m - . - ri. I . n FT IJ ' THE ROCK talha IaImI InnovaUon In satoWl anlannas ):H4I:MIJIMI EnH tmt ill n il. mm a mil |