Fit For Flight - Federal Aviation Administration

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Fit for FlightDeveloping a Personal Fitness Program

The purpose of this brochure is to provide you with basicguidelines for developing a balanced physical fitness programand customizing a workout to fit your needs. We recommend thatyou consult a physician before starting any type of physical fitnessprogram. Additionally, an exercise physiologist or professionaltrainer can help you personalize a specific fitness program.Benefits of Being Physically Fit“Use it or lose it!” That old saying not only relates to certain flyingskills but also to the human body. Muscles that aren’t used tendto atrophy and weaken. To keep muscles and the cardiovascularsystem working at their optimum levels, they must be stimulatedand utilized. Being more physically fit will generally make youlook and feel better. Additionally, people that carry too muchweight or are bordering on obesity often encounter many healthrelated problems, ranging from chronic backaches to advancedcardiovascular disease. Finally, a high level of personal fitness canhelp you to cope with the various emotional and physical stressorsthat are encountered in the flight environment.Get a PhysicalBefore starting a physical fitness program, it is very importantthat you get a thorough physical examination. Make sure that youtell your medical professional of your intentions to start a fitnessprogram and get some guidance. Also, it would be a good ideato consult with your AME (aviation medical examiner). Theseprofessionals can help to tailor a program that addresses thedemands of the flight environment.A Change in LifestyleAlways keep in mind that becoming fit requires a lifestyle change:adjusting your diet, eating the appropriate types of food with idealportions, deciding to walk a short trip rather than to drive it, takingthe stairs instead of the elevator. These all require a different frameof mind and a change in your daily routine. That, in itself, can be astressor. Your body will be tasking muscles and systems more thanever. With the accompanying muscle soreness and fatigue, manyget discouraged and simply give up. Start out slow. Gradually

increase the intensity of your program as your body adjusts to thisnew lifestyle. But don’t quit!Basic Components of a Fitness ProgramAn effective fitness program includes the following: Warm-up Flexibility and stretching Aerobic conditioning Anaerobic conditioning Cool-down and stretchingThe Warm-Up and StretchThe warm-up is an essential part of yourworkout. It should be adjusted to meetthe needs of the type of exercise youplan to perform. Warming your musclesgives the body a chance to deliver plentyof nutrient-rich blood to areas about tobe exercised and lubricates the joints.The second part of the warm-up processshould include stretching. Its purposeis to increase and maintain muscleflexibility by increasing blood flow tothe muscles. Stretching should neveroverextend the muscle or cause it to burn. With the increase inflexibility and range of movement, stretching decreases the risk ofinjury.Aerobic (Cardio) ConditioningYour workout should then involve an aerobic (better known ascardio) activity. Aerobic exercise is any activity that uses largemuscle groups, can be maintained continuously, and is rhythmicin nature. The exercise tasks the heart and lungs, causing them towork harder than when at rest.Some examples of aerobic activities: Bicycling (on a stationary bike, if preferred) Fitness walking (treadmill, if preferred) Jumping rope

Running or jogging (treadmill, if preferred)Stair climbing (or Stairmaster, if preferred)SwimmingOrganized sports like softball, basketball, volleyball,racquetballAnaerobic (Resistance) ConditioningThe effectiveness of your workout would be greatly diminished ifit didn’t include some type of anaerobic, or resistance training, asa basic component. This type of training tasks a particular muscleor muscle group to increase its strength and/or tone. Exercises canbe done by using free-weights, resistance machines, and resistancebands. While free-weights have the advantage of being the mosteffective, they also have the disadvantage of being less safe.Machines are inherently safer but are less effective. No matterwhich route you choose, you should always consult a CertifiedFitness Professional for proper instruction on equipment use andcustomizing a “lifting program” tailored to your specific needs.Some examples of anaerobic exercise are: Squat Bench Press Deadlift Bicep Curl Triceps Extension Military Press RowCool-Down and StretchThis is the finishing touch to your workout, a very important partof an overall workout because it keeps the body active, preventsthe blood from pooling in your extremities, and flushes the musclesof lactic acid. The cool-down should be performed at a lowintensity of effort, starting with the major muscle groups. Similarto the start of our workout, the cool-down period should alsoinvolve stretching. A good cool-down with stretching also helps tolimit muscle soreness later.

Nutritional ConsiderationsProper nutrition, fluid intake, rest, andrecuperation are important factors forany healthy lifestyle. As your exerciseroutine increases, these componentsbecome more important, as the bodyneeds adequate supplies of theseingredients to function properly. Eating well-balanced mealshelps to replenish the nutritional needs of muscles and aids inrecuperating from your workouts. A well-balanced meal involvesbeing aware of your intake—especially proteins, carbohydrates,and fats. Most individuals involved in a moderate exercise lifestylebenefit from a diet consisting of meals that are 50-55% complexcarbohydrates, 15–20% protein, and 25–35% fat. However, thecarbohydrate and protein intake percentages should change,depending on the purpose of your exercise program.Dehydration is a problem for most people, especially when theybegin a fitness program. Exercisers should drink more water thanever before to avoid fatigue and cramping. The average, sedentaryperson needs two to four quarts of water every 24 hours for normalfunctioning. Depending on the workout, the weather, and yourphysical condition, your water intake will need to be increased.Your Exercise Program Can be very simple or very complex in natureShould fit your personal needs, lifestyle, and personalityShould start slowly and build as you adapt; the old sportsadage, “no pain, no gain,” can be very harmful and should byreplaced by “in all things, moderation.”Just Do It!Physical fitness is a provencomponent of a long andhealthy life. Physical fitnesscan also prolong your aviationactivities by helping you passyour flight physicals.

MEDICAL FACTS FOR PILOTSPublication No. AM-400/09/2Written by:J.R. BrownFederal Aviation AdministrationCivil Aerospace Medical InstituteTo request copies of this brochure, contact:FAA Civil Aerospace Medical InstituteShipping Clerk, AAM-400P.O. Box 25082Oklahoma City, OK 73125(405) 954-4831Physiological Training Classes for PilotsIf you are interested in taking a one-day aviation physiologicaltraining course with altitude chamber and vertigo demonstrationsor a one-day survival course, learn about how to sign up for thesecourses that are offered at 14 locations across the U.S. by visitingthis FAA Web site:www.faa.gov/pilots/training/airman education/aerospacephysiology/index.cfm

Aerobic (Cardio) Conditioning Your workout should then involve an aerobic (better known as cardio) activity. Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. The exercise tasks the heart and lungs, causing them to work harder than when at rest.

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