Improve your PT score through exercise and diet Published May 8, 2008 By 1st. Lt. Christina Bologna Licensed dietician SCOTT AFB, Ill. -- Are your eating habits affecting your exercise performance? Consuming a diet high in saturated fat, trans fat, sodium, or sugar can cause excessive weight gain; this combined with minimal exercise can compound the effects. Attempting the fitness test once a year does not constitute as regular exercise. There are two sides to help you pass your fitness test--and keep you passing...eating right and exercising regularly. A Healthy Diet Proper portion sizes and food choices are crucial to a healthy diet. It is very easy to over consume; however, knowing proper portion sizes will help in making wise food choices. For example, an ounce of grain is equivalent to a slice of bread, ½ cup cooked rice or pasta, or one mini bagel (one bagel from St. Louis Bread Co. is approximately four ounces). Think of one cup as approximately the size of a tennis ball. The food guide pyramid, MyPyramid, is an online, interactive tool set up to guide you through your daily caloric needs and breaks down the number of servings for each food group. Visit www.MyPyramid.gov for more information. Exercise? Yes. The American College of Sports Medicine (ACSM) and American Heart Association (AHA) recommend moderate, intense cardiovascular exercise 30-minutes-a-day, five-days-a-week. Moderate, intense activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. The ACSM and AHA also recommend 8 to 10 strengthtraining exercises, 8 to 12 repetitions of each exercise twice a week. Preparing for the fitness test should be an ongoing process: Once you take it and pass for the year, it is not time to sit back and relax-- your career and your health depend on it. The following are some tips to help you prepare for the fitness test. If you are having problems with the mile-and-a-half run: - If you know you will be running the test outside, practice outside. Running on a treadmill will help, but it will not expose you to the natural elements you will encounter the day of the test. - Train for two to three miles-- this will make it easier to run one and a half miles the day of the test. - Wear proper-fitting shoes; ill fitting shoes can cause joint and muscle problems. A running store will be able to properly fit you with a pair of running shoes. If you are having problems with the sit-ups or push-ups: - Practice the sit-ups and pushups daily. Each week increase your total amount. - Do not hold your breath during these exercises; this can cause a short increase in blood pressure. Timing of Food With Exercise Proper timing of meals and snacks is also important in achieving optimal performance. An hour before exercise, consume one to two servings of simple carbohydrates (i.e., fruit or refined grains). Avoid high fat or high protein foods, as these foods take longer to digest so they will sit in your stomach during exercise possibly causing you to experience nausea or cramping. Try different foods during your training to see what works best for you and never try something new the day of your test. After exercise, it is important to refuel your body with the proper nutrients. Within an hour after exercise, consume a carbohydrate and protein mix. The carbohydrate will replenish your muscle glycogen stores, while the protein will help rebuild the muscle fibers broken down during exercise. Good choices include fruit, whole grain, lean meat, or a small handful of nuts or seeds. Smart food choices will help you lose weight or maintain weight loss. Regular exercise will not only help you pass your PT test, it may also help reduce your risk for chronic diseases. In between the UTA's, get your family involved as well... not only will you benefit from exercise, your family will too! NOTE: Lieutenant Bologna works with the 932nd Airlift Wing, and Air Force Reserve Command Wing.