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March Fitness Tips

  • Published
  • By Michelle Walker
  • 169th Force Support Squadron

Editor's note: As of December 15, 2020, 169CES started a renovation to the Base Gym and to the surrounding area to improve the drainage and upgrade the gym. They apologize for any inconvenience that this may cause but the facility will be closed for a few months. They plan to have the facility back open in April and hope it enhances your experience. In the meantime, Ms. Walker is operating out of the JAFRC, by appointment, and may be reached via her email at:

Sprint Workout Step by Step Guide

Before your sprint workout, be sure to complete a through warm-up. Injuries are more likely if your body isn’t properly prepared.

Perform sprint workout routines three times a week. Allow at least one to two days of rest or another easy exercise between sprint workouts.

Warmup.  Before sprints, warm up thoroughly with easy exercise for 5-10 minutes. Perform the same exercise you will be using for your sprints.

Sprint. Perform your first sprint at about 60 percent max intensity. If you feel any muscle tightness or joint pain, back off and continue to warm up.

Recover. Recover for 2 minutes by slowing to a comfortable pace, but keep moving. This can be an easy jog or a walk, depending on your fitness level.

Sprint. Perform your next sprint at about 80 percent max intensity.

Recover.  Recover for 2 minutes.

Sprint. Perform the remainder of your sprints at 100 percent max intensity or all out efforts of 30 seconds. You should be pushing yourself to the max for each one.

Recover. Recover for 2 to 4 minutes after each sprint to allow your breathing and heart rate to slow to the point that you can hold a conversation without gasping.

Repeat.  Repeat the sprint/recovery routine 4-8 times depending on your level and ability. For your first workout, you will want to stop at 4 sprints.  You are doing great, now try to build up to 8.

The goal is to do this workout five times in a two week period, then back off to twice a week for maintenance for six to eight weeks before you change your workout. On the days following your sprint workout, do easier runs of 20-30 minutes to help recover but maintain your mileage.

Ways to Spring Clean your Health

Prioritize your sleep! It’s the most important biorhythm, but too often ignored.

Make sure to keep moving throughout your day to include workout and cardio.  

Drink your water, half your body weight in ounces. If you weigh 150lbs, you need 75oz., start today working up to what your body requires.

Get your Vitamin D, just being outside 10 minutes on a sunny day is key.

Make sure you are getting one salad a day with all of the colors you have available.

Just remember you are in charge of YOU having a great day!