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, ...

As with any cardiovascular activity if you are going to perform for several minutes or even a few hours you need to find a sustainable pace.  Here is an email from someone who enjoys running with a group but struggles with running alone: Hey Stew - When I run with my group of friends, I am always faster than when I ...

This week, I received a frequently asked question about swimming with fins. Swimming with fins during rigorous military training like BUD/S, Coast Guard HRSS, Air Force PJ, or Public Safety Divers and some law enforcement SWAT programs is required in open water tests. My philosophy with teaching swimming is “a picture is worth 1000 words, but a moving picture is worth ...

*Do you have any advice with changing bad habits, or advice on what kinds of food I could eat on the run at work or could take in the patrol car with me through an entire shift? Also, any other changes I could make to my workout to help increase metabolism?* "This is what I do for food.":www.stewsmith.com/foodplan.doc But when on ...

I typically group men and women into the same workouts, especially if they are applying for positions in the military, law enforcement, and fire fighting careers. My personal opinion is that women can perform on a men’s standard (they do not have to, but can) with a little extra work and proper training. I have experienced this personally throughout my years ...

Breathing – of course it is important in everything we do. From athletic performance, shooting, and relaxing, we all have had to control our breathing in some fashion. But did you know that you can speed up and slow down your central nervous system by learning some breathing techniques? Did you know you can fail a running test one day and ...

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 ...

Here is an email from a distinguished military and law enforcement officer concerning physical fitness testing in military and police professions. He writes: _Stew - I like your programs and articles but what is the big deal with physical fitness testing? Do you really think that maxing a fitness test is going to make you a good soldier or police officer? ...

Here is an email that is often received from men and women seeking to lose the "spare tire" or weight around their hips, help reducing their blood pressure, and overall just get healthier. It is a journey that can lead to many enjoyable future years if you can catch up with Mother Nature and Father Time before they catch you! Here ...

Here is an email I get often from people seeking to improve calisthenics scores in PT tests. Either they ask to do pull-ups, pushups, dips, etc every day or how to mix them into a weight lifting program. Here is what I recommend: Hi Stew - I really enjoy weightlifting three times a week. I was wondering if I can do ...

An email from a Fire Fighter instructor looking for advice on creating a fitness maintenance plan and fitness building program for his major city fire fighters prompted an answer that was diverse in its ability yet cost effective. “I think your recent publication of Fire Fighter Workout and Public Safety Diver training cross over very well. The problem on our job ...

The email that prompted this week’s article was from a young man contemplating on joining the police force, yet he is not quite sure to go local, state, or federal law enforcement. Arriving fit is his plan, but “how fit do you need to be a police officer”? Here is his question: What is the overall physical fitness level of the ...

This week a young man asked me, "Does water affect weight?" After some digging, I realized he has been observing his mother use one of the 45 Day Plans to lose weight / get fit and this program requires the user to drink more water than they normally would - up to 3-4 quarts a day!! Most people do not drink ...

Do you really not have enough time in your day to exercise? Too many times people say, “I need to exercise but I do not have enough time in the day.” Or, when they do have the time they only have the energy to lie down and watch TV. Whether you are on travel working late hours or at home dealing ...

I often get emails from beginners starting to exercise or officers who are avid trainers asking about what are some of the things I like to use, wear, and even listen to when exercising. Here are a few of the many things I like to use. I have been searching the fitness business world for places to put my logo on ...

This series of emails comes from a police officer / instructor who understands the importance of recovery, but has a hard time fitting it into his training plan. We all need to actively pursue a recovery period in our high tempo training cycle, otherwise we will break down, burn out, and likely get injured over time. Here is his email. Stew, ...

In the first week of January I give out my 45 Day Beginner Plan free to readers, so this is always a gratifying week for me. Here is one of several emails from people who stuck with the plan for the month of January AND have built a habit of fitness and motivation to carry to the next level. Give yourself ...

I love to get email from people like this American. Both military and law enforcement seeking to improve his fitness level in a way that will not affect previous injuries. He writes: p((. "My training issues are I am age 35, 15 year history of wear and tear from military, police, and other high impact jobs (i.e. car accidents and bad ...

Later this month, January 27th on the National Geographic Channel _Fight Science – Special Ops Episode_, you will see the effects of body core temperature in both extremes (high and low body core temperatures) and how science is able to manage them both. By definition: +Hyperthermia+ is abnormally high body temperature. It can be due to exposure to extreme temperatures, high ...

This week’s email strikes home on a daily basis as we all age and try to do the things we did in our teens and early twenties. Here is an Eight Step explanation of what to do and what NOT to do to keep on going strong. *Stew - I am 41 years old and still try to hang with the ...