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Browse Fitness by Stew Smith CSCS Articles

  • +2

    Running and Your Heart Rate: What You Need to Know

    Running and Your Heart Rate: What You Need to Know
    Here is a great question from a sailor seeking to better his PFT run time and has gathered extra information about training with heart rate monitor training. How much emphasis should I put on target heart rate while training for the PRT run? The Navy PRT web page says the target heart rate for my age group (25 years) is 117-146bpm, ...
    Rated: +2
  • +5

    Fitness Series by Stew Smith

     Fitness Series by Stew Smith
    Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness , Maximum Fitness , and SWAT Workout. Certified by the National Strength and Conditioning Association as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has ...
    Rated: +5
  • +2

    Competition: Don't Get Psyched Out

    Competition: Don't Get Psyched Out
    Here is a concerned future military member who is having a tough time with what we all have to conquer when exceeding perceived limits - our own doubts! "Stew, I have a problem - mentally, I think. I am fitter than any time before in my life which my brain knows, but my mind constantly speaks to me that I cannot ...
    Rated: +2
  • +2

    Military Firefighter Fitness Standards

    Military Firefighter Fitness Standards
    I responded to an email from a sailor who loved his Navy job so much that he continued his public service as a firefighter when he retired. As an Aviation Boatswain's Mate, he was one of 35,000 Navy personnel who receive ship-board firefighting training each year. After his Navy service, the retired 38 year old had to then physically prepare for ...
    Rated: +2
  • +1

    Rescue Swimmer Fitness Standards

    If you have been motivated by the heroics played live on your television set or movie screens to think about becoming a Coast Guard Rescue Swimmer - be prepared because when you arrive at Coast Guard Rescue Swimmer School in Elizabeth City N.C., you will be expected to excel in one of the most stressful environments in military training. According to ...
    Rated: +1
  • +3

    Are You Ready to Take the CPAT?

    Each department across the United States differs in testing exercises and measuring criteria, most NEW fire fighter personnel will be tested in challenging and physically demanding events. Most will use the CPAT – Candidate Physical Assessment Test. For those who properly prepare themselves, the Academy PT can be just another workout – a stress reliever even! For those current fire fighters, ...
    Rated: +3
  • +1

    Taking Care of Your Shoulders

    Taking Care of Your Shoulders
    A Navy Chief emailed me about his recent shoulder injury. Sometimes life throws you a curve ball and freak accidents can occur at the strangest of times. He writes: "I am an avid lifter. I lift all the time and have done bodybuilding competitions, so you would think I would be pretty strong. At only thirty years old, I was closing ...
    Rated: +1
  • +3

    Fitting Fitness into a Busy Day of Public Service

    Fitting Fitness into a Busy Day of Public Service
    Stew Smith CSCS, former Navy SEAL Joins Forces with FireLink.com as fitness advisor / writer. I am pleased to start writing a fitness column for FireLink.com that will enable me to communicate with firefighters on a regular basis, but also, I hope to assist our Heroes of Tomorrow and today with maintaining their fitness level and career longevity. It is an ...
    Rated: +3
  • Rate

    Achieving Goals of Fitness and Health

    Nearly on a daily basis, people young and old confide in me with their fitness goals. Too many of these goals are extremely broad and lack focus and many are too narrow in scope and require more elements to succeed. For example, broad goals are “getting healthy again” or “losing weight”. These can require some to stop over-eating, smoking, drinking soda ...
  • +1

    Breathing During Exercise and Daily Activity

    This week, I received an email from an Army Soldier who was having a difficult time running a few months ago. His breathing patterns were so erratic that he was basically hyperventilating while running his two mile PFT run. Once he started breathing properly as well as exhaling FULLY, he was able to perform better in the run – not only ...
    Rated: +1
  • +10

    Can You Die if You Drink too Much Water?

    Can You Die if You Drink too Much Water?
    This week, a concerned Army Reservist asks, “I have heard about people dieing of drinking too much water. Is this possible?” This is a great question because so many times this issue is taken out of context causing people to stop drinking water altogether. When you read about people who die or get kidney damage “from drinking too much water” you ...
    Rated: +10
  • Rate

    Situp and Curlup Tips

    Situp and Curlup Tips
    This week’s article deals with a portion of the physical fitness test found in every branch of service. This is one element of the test that many people either barely pass or just fail. The sit-up or curl-up is also the easiest exercise to score maximum points for, but you must practice this exercise several times a week to reach that ...
  • +19

    Stuck on Pushups? Try the Pushup Push Workout!

    Stuck on Pushups? Try the Pushup Push Workout!
    Ever since I wrote The Grinder PT – Key to Mental Toughness eBook, I have noticed that the majority of people who attempt one of my toughest workouts I have ever created do quite well on pushups tests upon finishing. This eBook is modeled after the first month of SEAL training, where pushups are done five days a week in the ...
    Rated: +19
  • +2

    Running Injuries – Help Prevent Them This Year

    Running Injuries – Help Prevent Them This Year
    Every year after a few months of decreased running due to winter months, I receive emails from people who are starting to ache after only a few days of running. Typically, if you take off for more than 2-3 months from a regular running routine, chances are when you start again you will start off “where you left off” and actually ...
    Rated: +2
  • Rate

    Interval Training – What is it and how do you do it?

    Last week, I received an email asking if interval training was a good way to improve speed in your military PFT run. The answer is absolutely. “But what exactly is interval training and how do I determine what speed I should train?” the question continued. There are some general formulas that can help you determine where you should be, but I ...
  • +1

    Learn How the Mind and Body Works with the Five Psychological Phases of Fitness

    Learn How the Mind and Body Works with the Five Psychological Phases of Fitness
    Whether you are a military, special operations officer, an athlete, or just a regular person seeking to lose weight, all groups experience similar personal obstacles. Those who succeed in their training programs learn to conquer self-doubt. That is the key to fitness! Every day, excited people join fitness clubs determined to attend classes or workout for an hour a day, five ...
    Rated: +1
  • +2

    Preparing for the Most Common Physical Fitness Training in the U.S.

    After doing research and writing about physical fitness tests for public service agencies for the past ten years, I recognized a common appearance of the 1.5 mile run, pushups, and sit-ups test as a near universal basis for testing fitness levels. The groups who use the Common PFT are the Navy, Air Force, Coast Guard, and more than 50% of federal, ...
    Rated: +2
  • +4

    The NEW Lower Back Plan – Free Download

    We all are susceptible to lower back injuries– military, law enforcement, advanced athlete, beginning exerciser, or sedentary person – we all get back injuries of some sort. The back injuries seen most in doctor’s offices and chiropractic clinics world wide involve the lower back / hip region and can occur from a variety of different causes. According to Dr. Steve Erle ...
    Rated: +4
  • +1

    Finding Time to Workout

    Finding Time to Workout
    I have received a few emails asking about a good workout you can do in your hotel room while on travel or in your living room when too busy to go to the weight room. This email is from a civilian high school student who aspires to become a member of the Armed Services. "I was trying to figure out how ...
    Rated: +1
  • +7

    AM and PM Workouts

    AM and PM Workouts
    One of my favorite things to do is to workout in the AM and PM. I find often due to my schedule that a tough workout needs to be split into to different workouts in the same day. Here is the question posed: "I would like to know if when I workout in the morning at home, on the days I ...
    Rated: +7

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