Fitness
RNZN Fitness activities and training
Physical fitness
At the time they join, all recruits are expected to be fit enough to undertake vigorous physical activity such as running, marching, tramping, press-ups, and sport on a daily basis. The standard Navy fitness test involves sprinting for seven minutes, and 10 press-ups, and all recruits must pass this test before they can complete their training.
Swimming pool
The Navy's Operational Dive Team complete some of their fitness qualifications in the PHILOMEL fleet swimming pool every six months: they are required to complete 12 laps in 7 minutes 30 seconds.
Gymnasium and fitness centres
The Naval Base in Devonport has three Gymnasium and Fitness Centres, all staffed by the Navy's Physical Training Instructors (PTI). One is located at each site: HMNZS PHILOMEL, TAMAKI (who also have a sauna) and at the Officer Training School located at Narrowneck.
Naturally, PTIs give priority to the fitness and sporting activities of Navy personnel. They advise individuals on fitness training and a healthy diet. Among many activities the PTIs organise are lunchtime circuits, aerobics, Ke Bo and pump.
The PTIs run Inter-Service, Inter-Ship and Inter-Unit sports, organise the Fleet Tabloid Sports and 'Round the Bays' events and mastermind the Sports Days programmes.
Children's camps for Navy families
In cooperation with the Naval Community Office who organise the Navy Children's Camps, PTIs take groups of Navy personnel's children aged 9 to 14 years to Motutapu Island for several days. They say it is inspiring and rewarding to see the children's physical skills and abilities blossom on these camps.
Fitness advice
Samples of the introductory advice Navy Physical Training Instructors offer RNZN Fitness Tests and a guide to those wishing to improve their performance in the RNZN Fitness Test. Much of the improvement in sports performances over the past century can be attributed to the refinement of training methods used by trainers, coaches and athletes. Such methods have involved programmes for improving both aerobic (endurance) and anaerobic (sprinting type activities) energy capacities and performances. PTIs explain what these methods are, and how and why they improve performance.
Nutrition
PTIs introduce you to the Food Guide Pyramid. The Pyramid illustrates the research-based food guidance system. It goes beyond the 'basic four food groups' to help you put the Dietary Guidelines into action. It is based on what nutrients are in these food groups, and how to make the best food choices. The Pyramid will help you choose what and how much to eat from each food group to get the nutrients you need and not too many calories, or too much fat, saturated fat, cholesterol, sugar, sodium, or alcohol. It focuses on fat because most diets are too high in fat. Following the Pyramid food guide will help you keep your intake of total fat and saturated fat low. A diet low in fat will reduce your chances of getting certain diseases and help you maintain a healthy weight.
Running Programme
Check with your doctor when starting to run. This is especially important if you or your family have any heart problems, high blood pressure, high cholesterol, breathing problems, diabetes, or if you are overweight or smoke.
Get well-fitting, well-cushioned running or cross-training shoes. If you run less than 10 miles a week and don't have a history of sports injuries, most entry-level running shoes will work for you. A specialty shoe store with knowledgeable salespeople can help you find a shoe made for your needs.
When getting started, it sometimes helps to find a friend to work out with. You'll motivate each other.
Schedule time for your workouts - mark it on your calendar. If you set aside a definite time to exercise, you'll be more likely to keep the commitment.
Keep a log. You'll be surprised and proud of how much you are doing. It also makes it easier to track your progress.
Don't overtrain. If you feel that you need an extra day off - take it. It's during the rest periods that your body recovers and improves. Just don't let that day off become a week!
Stretching
When it comes to fitness regimens, stretching usually comes in a distant third behind aerobics and strength training, probably because it isn't directly associated with weight loss or dramatic changes in appearance. Yet without a good stretch, all your hard work at the gym would not be complete. Stretching before and after physical activity will not only help prevent injury, but can also improve sports performance by increasing your range of motion and improving your co-ordination. Stretching will also help you avoid some of the unpleasant hallmarks of ageing, such as decreased flexibility, poor balance and stiff joints. Best of all, stretching makes you feel good.