We all know it’s not easy thinking of a gift to give Dad, especially since you want to make it a special one for the man who’s been there for you, every step of the way that you took on your own. Even if you may not have caught him checking on you, or your progress through out your life. But he’s always been there for you and now its time to say a big Thank You to Dad on this Father’s Day!

But what to get him? If your lucky, your dad has taken on the responsibility of keeping himself in good shape, both physically and mentally. A good tip may be to help him stay in shape, and if he’s not, then now is a good time to offer a little “nudge” in the right direction so he gets off the couch, putting down that bag of buttery popcorn, along with that sugar soda beverage.

Whichever type of father you have, athletic, couch potato, or one who wants to test himself by taking on a triathlon event, there are plenty of gift possibilities out there, you just need to decide which one is the best fit for YOUR Dad!

No matter what condition your father is in, a good way to help him get in better shape, or add a couple of miles onto his run is a good smartwatch! One that ranks right up there with the best is the Garmin Forerunner 245 GPS Running Smartwatch  Your dad can run, walk or jog safely with the Garmin Forerunner 245, because of its advanced safety and tracking features, including incident detection, which can send your real-time location to emergency contacts through your paired compatible smartphone!

And while your dad is out there, putting himself through the paces he can track his progress, the 245 Smartwatch evaluates his/yours current training status to indicate if he’s undertraining or overdoing it. And he won’t feel like he’s doing it alone either, because he can get free adaptive training plans from Garmin Coach, or create your own custom workouts on our Garmin Connect™ online fitness community. While providing advanced running dynamics, including ground contact time balance, stride length, vertical ratio and more (When used with Running Dynamics Pod or HRM-Run™or HRM-Tri™monitors (sold separately).

And not to have him feeling daunted, this smartwatch is easy to use and can provide him with all the stats he’s ever going to need to up his game as far as fitness goes. All he needs to do is put one foot in front of the other and rely on the Garmin Forerunner 245 to keep him on track with his distance, pace and calories he’s burning!

This makes it even a great incentive for your father to get moving, even if he’s never taken his health and fitness seriously! It’s a great easy to use a smartwatch, even for a beginner to fitness. But it’s just the kind you want if you want him to take his fitness seriously and its all he’s going to need as he progresses and gets the fitness bug and wants to test himself again and again!

So what are you waiting for, after all, Father’s day is just about here, so why not click on the link below to go to HeartRateMonitorsUSA.com and order one today!

With their Free Shipping on a purchase like this, you can put a smile on your Father’s face knowing that he’s getting what he really wants, and not just another tie!

 

So, Will You be Wearing An Oversized “T” This Summer At The Beach, Or Slapping On The 30-SPF?

Those of us that care, know that being comfortable with the body your wearing takes work. And consistent work. That can mean regular hours at the gym, early before work, or after you already have put in a 10-hour day at your workstation. But as we work out, we know that one thing that needs to be done is setting goals and measuring our progress on how well we’re doing on our road to attaining them. To do this, serious fitness orientated people, like you and me, use an activity monitoring device to provide the data we need in order to stay the course and make sure we not only reach our goals but surpass them.

One such “Smartwatch” is the Garmin Forerunner 735XT GPS Running Multisport Watch With the 735XT, you can now let your fitness routine be more than just a routine. With the advanced technology and cutting-edge features, you can create your activity profiles of cycling, running, swimming, skiing, paddling, strength training, and hiking. The auto multisport features allow you to switch between different sports activities with a single press and will also give you customized workouts. With free Garmin Connect, you can easily review your past efforts and share it with the online fitness community.

Since we are, or should I say, we want to be active, we do juggle multiple work responsibilities each day, and possibly also juggle multiple workout sessions as well. After all, nothing helps relieve the stress of the day better than working up a sweat, pushing your body, knowing everything you’re doing in the gym, out on the road pounding the pavements or doing multiple laps in the pool is helping you to not only get out from under that stress level but also conditioning your body so it performs and looks the way you want it to.

So, let's delve into the functionality of the Garmin Forerunner 735XT GPS Running Multisport Watch a little deeper so that you can get a good idea of what it can do for you so you can do for yourself!

Even though the Garmin 735's been around for a bit, it's still one of the best all-purpose activity trackers in the Garmin footlocker!

At the Forefront of the deliverables, the 3 gives you are:
It's lightweight and designed for both training and racing.
Great Batter Life for everyday use and delivers when your exercising.
Tracks regular steps and how well your sleeping
Offers a wide range of data, which you and your friends (if you wish) can be viewed via Garmin Connect
Offers Strava Integration
Comes in an assortment of colors

Activities
The 735 is a great overall activity tracker, while it's optimized mainly for running, biking and swimming it definitely lives up to its "Multisport" capabilities. Apart from triathlon sports, the 735 also has cross country skiing, hiking, rowing, strength training, (which is a must for anyone who does a lot of running so they get the cross-training benefits), even paddle boarding and just plain general cardio. Straight out of the box!
As you can see, this covers a wide range of sports!

Basic Features:
The 735 offers the standard features found on most running and sport watches. It tracks distance, pace and lap times on all supported activities. You can see this data on the watch screen while it's running. These data fields can also be changed in the settings like on most other models of Garmin. This information is also stored in the watch and on any accounts that you have previously set up via the synced function.

Heart Rate:
The watch features an optical heart rate sensor, which requires no additional strap or equipment. Thus, making it streamlined and not having to fuss with a chest strap is a big plus! Your heart rate data is visible during your exercise routines and also in various graph forms afterward on Garmin Connect.

The watches other feature is that it is truly multifunctional. When in multisport mode, the watch will enter the next sport when you push the lap button, though you can also configure it to enter transition periods when the lap button is pushed. This is a great feature when you’re running or training for triathlons in particular.

The 735 additionally offers integration with a huge range of running services and products. Strava, Garmin Connect, ANT+, are some services that are supported. Phone syncing, and phone notification display is also possible.

Accuracy:
Accuracy tends to be pretty good in most of the sensors of the Garmin 735. The GPS is precise and works well even in areas with tall buildings and trees, giving accurate routes, and overall distance traveled. This holds true while biking, running, or swimming. The heart rate sensor is a solid reporting factor of this watch. The optical heart rate sensors are generally less accurate than straps and this holds true here as well.

Connectivity:
The 735 offers standard connectivity that most athletic watches have. Primarily, it can connect to a smartphone or other device via Bluetooth and sync data across apps that way. Syncing is pretty quick, and the data does not take very long to transfer. Additionally, the 735 can be synced via its charging strap, which is another pretty standard feature of the Garmin Smart Watches.

Durability:
The Garmin Forerunner 735 is solid! Its face is pretty resistant to abrasions and scratches and can definitely handle most average drops or bumps that can occur as life happens. Naturally, excessive force or pressure, like dropping the watch from a multistory building or something similar can cause issues., but that is to be expected, regardless of what you see on "Infomercials"
The band itself is also pretty durable, and there have not been many complaints about the band wearing out or tearing with use. And emersion in water should not have adverse effects on the watch considering it is literally designed to be used within bodies of water like a pool. You’re paying for both durability and functionality and the Garmin 735 delivers!

Ease of Use:
The 735 is pretty straightforward to use. For those who plan on using it as a basic activity watch, (but why would you since all those extra tracking and monitoring features are available?) it functions like many others for running, biking and swimming.

The watch has a mode to record the information during your activities, a lap function, and a pause and finish function, all of which are fairly simple to use. The quick start guides provided are pretty self-explanatory and do a good job of walking you through the process. For users who have experience doing things like uploading workouts and using them or syncing multiple devices to the watch, it probably won't be much of a challenge to use. For those not used to doing this, there will be a learning curve but it probably won't be hard for the average user to get the hang of using.

And like most things today, there are multiple sources of how to sights to use, especially Garmin's YouTube channel. Overall, the 735 has well designed and easy to use interfaces.

Battery Life and Charging it up!
The Garmin 735 charges via a charging clip that comes with the watch, which can be plugged into a USB or wall outlet, which is especially nice when you’re traveling without taking your laptop. The watch offers about 14 hours of GPS usage. This is a good stretch of time for everyday use but for a triathlon, it will only be enough for shorter to mid-distance races. But again, its main function is at the training level to get you in the right shape in order for you to be able to tackle those triathlons. Overall, the battery life is adequate for the average athlete.

The overall "Skinny" on this smartwatch is that it’s a pretty solid multisport watch. It has a large range of tracking features that will provide you with all the data you need to train and modify your training accordingly to what it acquires from monitoring your stats.

So, how about it, do you think the Garmin 735 can help you get, and maintain that kind of body that will turn heads this summer at the beach…. For all the right reasons? We think it will. Go get yours today at HeartRateMonitorsUSA.com  

Before someone kicks sand in your face at the beach!

This may be just the ticket to get you off of the couch and out on the road and giving you the incentive, you need to make being active your NEW norm!

The Garmin Forerunner 45 hits the mark as one of Garmin’s most capable running watches.
The 45 does a great job of being the smartwatch to go with if you’re into tracking your sports activities. If you’re looking for a running or sport specific watch, then this is the one for you.

The Forerunner 45 also has another selling point, it's price structure of being around $200. While letting you have the ability to download structured workouts, including those from the company’s free ‘Garmin Coach’ adaptive/dynamic training programs, as well as incident detection and assistance (which notifies friends/family if you get into trouble). Just the ticket if you're heading off the regular running tracks and off into the hilly mountain paths.

It has an optical HR sensor on it for tracking 24×7 HR and stress. It supports more than just running, with other sports including cycling, treadmills, and yoga, but doesn’t have quite the number of sports their other units have. And finally, it adds Connect IQ custom watch faces but stops short of allowing full Connect IQ apps or data fields.

Below are the specs on what's improved with the 45 over the Garmin 35.
– Added two sizes: 39mm (Forerunner 45S) and 42mm (Forerunner 45)
– Added color display
– Added structured workout support
– Added training plans support (including calendar/scheduled workouts)
– Added Garmin Coach compatibility
– Added Connect IQ Watch Face support
– Added incident (crash/fall) detection
– Added safety tracking/assistance
– Added Pace/Speed alerts
– Added stress widget/tracking
– Added VO2Max calculation
– Added 24×7 HR tracking widget/tracking
– Added body battery widget/tracking
– Added new Garmin Gen3 ELEVATE optical HR sensor
– Added more sport modes
– Changed from square watch to round watch
– Changed from 4 to 5 buttons (which actually makes a world of difference)
– Changed all-day battery from 9 days down to 7 days
– Of note: GPS-on battery life remains the same at 13 hours (GPS-mode)

The above are the new features which enhance the Garmin 45. But just in case your not as familiar with Garmin’s previously included functionality, we’ve listed the noteworthy ones here below.
– Built-in GPS (no reliance on phone for GPS)
– Workout support for a few sports, with customizable pages/fields
– 24×7 activity tracking, including sleep
– Optical heart rate sensor in the watch
– Smartphone notifications
– Live tracking when paired with a smartphone
– Weather/calendar widgets
– Vibration/Audio alerts
– Uploading to Garmin Connect Training Log website via phone or USB
– Broadcasting of your HR over ANT+ (from wrist to other devices)
– Automatic sync to 3rd party sites like Strava, MyFitnessPal, TrainingPeaks and many more

Probably the biggest difference between the new Forerunner 45/45S and the Forerunner 35 is the basics of the device. While the interface of the Forerunner 35 was roughly based on past budget Garmin watches, the new FR45 instead lends itself to Garmin’s higher end watches. Which, we think makes it easier to use. Note that anytime we refer to the FR45, we’re referring to both FR45 and FR45S. They’re technologically identical in every way except the bezel is simply larger on the FR45 (not the screen size, just the bezel).

Now with that screen, you can toggle between a couple of different stock watch faces. Though unlike Garmin’s higher end units, you can’t customize the stock watch faces (changing data and such). You can only tweak the accent color. But you can download thousands of custom watch faces from Garmin Connect IQ store, which is Garmin’s free app store. You can even make your own watch faces, including adding in photos as the background. Not bad for an activity watch at this price point.

The Garmin Forerunner45 captures all the normal activity tracking metrics you’d expect, including steps (as well as distance), sleep, and heart rate. It doesn’t capture stairs, however, as it lacks a barometric altimeter to measure height.
These metrics are consolidated into widgets, which you can display on the watch by pressing the up/down buttons. Note that the FR45 doesn’t support downloading Connect IQ Widgets like some of Garmin’s higher end watches, but there’s plenty of stock ones to choose from on the watch itself. Here’s a gallery of some of those.

Keep in mind that the 45 is now tracking your activity constantly, it’s also sending that over to Garmin Connect Mobile (the smartphone app) via Bluetooth Smart. From there, you can view these activity stats, challenge friends/family, and also see the stats on the Garmin Connect website. In addition, some 3rd party sites and healthcare providers can also receive this data if you’ve authorized them to. Which helps if you get into an uncomfortable place and need help right away. This is one feature that can provide you with some peace of mind that you are never truly alone, especially if your out on a remote running trail!

Say Good Night!
It will automatically track your sleep if you wear it at night. Technically you can set your regular sleep timeframe to any portion of the day, though it will only track one ‘sleep’ per day. Meaning – it doesn’t track naps. In my experience, it does a pretty good job of nailing my sleep, even with having toddlers running around and waking us at all sorts of random hours. The unit will track the exact sleep cycle, and then log it into Garmin Connect. You can plot and trend this over various timeframes.

The Garmin 45 benefits from a new optical HR sensor ‘package’, the same exact package as the Forerunner 245/945/MARQ. This is used to track your heart rate 24×7, as well as during workouts. For heart rate, it includes modest updates over the sensors used about a year ago, though a bit more significant update over the much older Forerunner 35 sensors. Note that while the sensor hardware itself on the FR45 compared to that of the other new units noted, it doesn’t have PulseOx enabled.

From a continuous heart rate standpoint, it tracks this constantly and then uploads it into Garmin Connect mobile as well. Using your resting HR is a great indicator of when you’re over-trained, fatigued, or when sickness is on the way.

Just a Few More Basic Functions:
The Forerunner 45 supports smartphone notifications like all previous Garmin watches. You’ll see the notifications based on how you’ve configured them on your smartphone via the normal phone notification center, and then they show up on the unit itself. You can then open up a given notification to get more detail about it (such as a longer text message): You can also check missed/past notifications in the notification’s widget seen in the widget gallery a bit earlier in this section. Note that unlike the higher end Forerunner watches, the FR45 doesn’t support a privacy mode for smartphone notifications.

Now Let the Sports Begin!
The Forerunner 45 is all about being a sports watch, or at least, a running-specific watch. But it does monitor other workouts, including cycling and yoga. But face facts, you’re buying it for running (or perhaps walking).

To begin with sports, you do indeed have a few options when it comes to which sports are on the device. By default, that’s: Running (outdoors), Treadmill, Cycling (outdoors), Walk, and Cardio (catch-all bucket).

However, you can use the Garmin Connect Mobile app to add other sports, which include: Indoor Track, Bike Indoor, Walk Indoor, Elliptical, Stair Stepper, Yoga, and the mythical ‘Other’. You can have a max of 6 activities loaded onto the watch at any one point in time. In other words, they duplicated what Fitbit does here (for no particularly good reason).

No matter whether you’ve modified the sports or just kept with the defaults, to start recording a new workout you’ll simply tap the upper right button and then select the sport. Once you’ve done that, it’ll ask you if you want to execute any scheduled workouts for that day. So if you had something loaded up from Garmin Coach for example, or something else on your calendar, it’ll offer those to you first (which you can skip).
After that, you’re at the GPS and HR waiting screen. It’s here that it’ll go off and find GPS. This Sony GPS chipset supports GPS, GPS+GLONASS, and GPS+Galileo.

As part of this, the 45 will also ensure it has a lock on your heart rate via the optical HR sensor on the back of the unit. Generally, that’s instantaneous since it’s constantly tracking HR 24×7 anyway.

If you press down again before you start the workout you can tweak some of the settings for that sport, in this case – running. First is the ability to select a structured workout. While before, it asked us if we wanted to do the day’s scheduled workout if you had nothing scheduled/setup – then this is a chance to select one from your library of workouts. Or, you can just do a one-off interval session where you define the duration of the interval, the repeats, the rest, and the cool-down/warm-up.

Next, you can customize your data screens during the workout. The FR45 is pretty basic, mirroring that of the FR30/35 before it. Here’s what you get to start with (all are three-field pages by default). All of these are customizable:
Data Page 1: Distance, Timer, Pace
Data Page 2: HR Zone, Heart Rate, Calories
Data Page 3: Lap Time, Lap Distance, Lap Pace
Data Page 4: Time of day clock page
Data Page 5 (Optional): 1, 2, or 3 metrics each of your choosing

Available Data Metrics: Timer, Distance, Pace, Calories, Heart Rate, HR Zone, Lap Time, Lap Distance, Lap Pace, Average Pace, Cadence, Steps, Time of Day.

In the case of cycling, you’ll get the speed variants of each of the above (i.e., MPH/KPH) instead of pace.

Next, you can configure alerts. Options include heart rate (zone, or custom BPM range), run/walk (time-based), time, distance, pace (specific pace), or calories. What’s nice is that you can configure alerts but toggle them on/off quickly to use on different runs. For example, you might setup run/walk for your long run, but then toggle it off for your other runs that week. It’s a single toggle, versus having to set it up again.

You can also configure laps. By default, auto-lap is enabled at 1-mile (or 1-kilometer depending on if you use statute or metric). But you can manually lap at any time with the lap key. Or you can turn auto-lap off.

Finally, there’s auto pause, which is off by default but can be enabled to automatically pause the timer when you stop. Unlike some of Garmin’s higher end watches though – there’s no configurable threshold on this though. Also, the GPS options are in here as well, where you can toggle between the aforementioned GPS modes (GPS/GLONASS/GALILEO).

With the setup process complete you’re ready to get moving and then you can see your results displayed on the various screens. If you’re running a custom, structured training session, you’ll also get a custom workout screen which shows the specific targets of your workout. Say you're doing a run, it will give you a 5-second beeping countdown to each segment of your workout followed by the specific targets for that portion. It’ll also give a guide chart while doing that section with the target, as well as the specific time/distance/etc remaining for that portion.

It works well and is easy to follow. And in many ways, this is the most important part of this watch. It’s what fundamentally separates it from the Apple Watch and others which lack the depth and customization of the structured workout program.

You have to do a test workout first (it’s only 9 minutes), and then based on the results of that test workout, it’ll fill in exactly what the structure and intensity is to reach your goal time. You can adjust which days of the week you can work out, and your preference for the long run too.

Once you’re done with your run, you’ll go ahead and press the start button to pause it. At this juncture you can eat some ice cream and then press resume to continue running, or, you can end it. Then you'll get a summary page, including your current VO2Max level.

Then the watch is automatically transmitting this information over to your phone via Bluetooth Smart. It’s there that you can see much more detailed information on Garmin Connect Mobile (the smartphone app). Additionally, you can also look at your workouts on the Garmin Connect website as well.

Further, if you’ve connected Strava, MyFitnessPal, TrainingPeaks or any other sites, all of those will receive a copy of your workout instantly as well. Just remember on Strava to add emoji, it increases your likes (so they say).

The one last thing we want to touch on in the sports section is Garmin’s Incident Detection and Assistance features, which are seeing widespread rollout to Garmin devices – especially with these three (FR45/245/945) product launches. Both features are safety focused and have two slightly different purposes.

Incident Detection: This will automatically detect an incident while running/cycling (in a workout specifically) and notifies your predefined contacts with a text message and a live track link to see exactly where you are.

Safety Assistance: This allows you to, with one button, send a predefined message to emergency contacts with your initial location, followed by a live tracking link. The main scenario here being, you feel unsafe and want someone to be aware of that.

Both of these features depend on you having your phone with you. Since the Forerunner 45 doesn’t have cellular in it, you need to be within range of your phone. Both features can be canceled in the event they’re triggered accidentally. And both features are set up on Garmin Connect Mobile first. It’s here you define emergency contacts.

Once that’s done, the crash detection will occur while cycling or running during a workout. This is different than Apple, which has fall detection 24×7. Essentially, Garmin is looking for forward speed, followed by a significant stopping accelerometer event – and then critically – no further forward progress. Meaning, if you were running along and jumped down a big ledge and kept running, that wouldn’t trigger it, since you continued going. Whereas if you were running, jumped off the ledge and then face-planted, that would likely trigger it since you ceased making forward progress.

Rounding things out – the thing that makes the Forerunner 45 a more capable running watch than the Apple Watch or Samsung Galaxy Active (or Fitbit Versa/Ionic) is the structured workout and complete tie-in with all of the aspects of Garmin Connect/Garmin Connect Mobile. 

To Sum Things Up:
There’s no question that Garmin packed an incredible number of features into the FR45, at least from an upgrade perspective over the FR35. If sports and fitness are what you’re after in a sports activity tracker – then the FR45’s super strong offering is all ready to strap on to your wrist.

Since today is the first day of Spring for 2019, time is ticking to see if you’re really going to get that body of yours into shape for swim season this year. Yes, it's only the middle to end of March, but with the warmer weather soon to make its appearance, it's not going to be too long until you’re going to be seen wearing those clothes of Summer. So, how do you think you’re going to look wearing that tank-top and shorts?

With the Spring sun ascending higher and higher each day, each week, you don’t have much time to shed a few pounds and tone up those saggy arms and leg muscles. Remember, the summer season is only a mere 12 weeks away. It's now crunch time, literally!

It’s all too easy during the winter to get into a routine of lounging around on the couch when you get home from work while you catch up on the latest episode of your favorite shows. But now is the time to kick those habits to the curb. And get yourself active, I mean, really active!

Take advantage of the warmer weather and longer days to get outside and hit the pavements or recently thawed mountain trails around your home. Get that blood pumping again. Try and do something every day even if it’s just a walk. But walk briskly and swing those arms as you put a couple of miles behind you.

How Much Exercise Do I need?
Any movement you get in during your day is better than nothing, but health professionals recommend the following:

150 Minutes of moderate aerobic exercise a week. This works out to around 30 minutes a day if you only want to exercise during a work week, or 20 minutes a day if you include weekends.

When you look at it this way, fitting in 20–30 minutes a day is a lot more manageable. For example, you could even break this up into chunks: do a quick 15-minute workout in the morning and an evening brisk walk when you get home.

Two strength training workouts a week. There is no time limit specified for toning exercises, so you could even include a few squats, lunges and push-ups with your quick cardio session on two of those days. Strength exercises help you build muscle mass, which boosts your metabolic rate and helps you burn more calories – even when you’re resting. It’s also a great way to improve your bone health.

Even quick workouts offer great health benefits. Find out what you enjoy doing and build a routine around it. Does an early evening walk around the neighborhood with the family make you want to lace up your shoes and hit the streets? Does going to the gym motivate you? Or, do you prefer to exercise at home with a Jillian Michaels DVD or a fun YouTube video? Would you rather get your heart rate up with a good cardio session, or are toning exercises more up your alley?

It’s important to find exercises that you enjoy doing; this way you’ll be more likely to stick to them and make them a daily habit.

Keep in mind that the key to getting that body of yours into the kind of shape that you won’t be embarrassed about this summer is to set a goal. Really quite a few goals so that after you’ve mastered the first, you move onto the second, then the third….. People are naturally competitive, but you need to set an expectant goal that can be achieved. This is what will motivate you to help you keep going till you reach and surpass that goal. In order to measure just how you're doing on reaching that goal, we recommend using an activity tracker. There are many out there, selecting the right one sometimes depends on the type of exercise you're going to be working on. For our purposes, we like the Garmin Forerunner 235 GPS Running Watch, With its built in GPS and Strapless Heart Rate, the Garmin Forerunner 235 is a must have for any runner, or exercise buff looking to get valuable feedback during their run, or exercise regimen. It's GPS functionality, created by Garmin, along with Wrist-based Heart Rate Tracks distance, pace, time, heart rate and more
The connected features automatic uploads to Garmin Connect, live tracking and the continuous "Activity tracking²" counts daily steps, distance, calories, and sleep.

Sometimes, even if you’re training like an Olympian, your nutrition and caloric intake can hold you back. If you’re struggling to see results, taking a look at what you’re putting into your body can be a good place to start. Everything needs balance, including your diet. The right combinations of carbs, protein and fat, yes, we said fat, but good fat is necessary as you begin to be more active and push your body so that those calories you ingested provide the breakdown into fuel that propels you to a healthier way of life.

As they say, you can’t out-train a bad diet. Usually, a few simple tweaks are all that is needed to start seeing results. It’s no good working out every day, but you’re eating badly – or skipping meals. When you exercise regularly, you automatically crave healthier food options.

Your metabolism also increases, which means that you’ll be peckish, more often than what you’re used to. Make sure you have some nutritious snacks with you to nibble on during the day. Fruit, low-fat yogurt, nuts, seeds, raw veggies, and hummus are all tasty and good for you. Start your day with a good breakfast, like a bowl of oats with low-fat milk and a banana. Don’t skip meals and stay hydrated with plenty of water throughout the day.

If you follow these tips and work at making a commitment to incorporating a set time schedule you can use these 12 weeks to lose those extra pounds, tone those flabby, well not too flabby arms, thighs and calves and give you the thing you're looking forward to getting. A healthier, leaner you in time for bathing suit season! So, what are YOU waiting for? Get up and MOVE!

A lot of us think we’re in pretty good shape, especially if we like to keep ourselves active, watch the carbs we eat and exercise on a regular basis. But, if you’re in the right age group, which is between the ages of 18- to 35 and 35 is pushing it! You may want to see just how good of shape you really are in by taking the Army’s new physical fitness test. You can see how well you measure up against those young men and women that would like to be all that they can be by joining the army.

The main reason the army is changing up their fitness tests is to make it a more overall test of a recruit ability to perform so that they are ready for combat. The current one that had been modified in the 80’s does not measure how well a soldier will perform under fire. The service has spent more than a decade looking for a better way to not only measure combat readiness but also to train soldiers to that standard while reducing injuries.

Now, the army has a core fitness program that they feel addresses this obstacle to helping instill stamina, strength/ and agility training into a fitness program. They’ve created a 6-module exercise readiness test that consists of 6 fitness sets. They have called it the “Army Fitness Readiness Test”.

The way this was created is that When you reverse-engineer combat specific tasks, you end up needing to train five different domains of physical fitness, Lt. Col. David Feltwell, the principal doctrine developer for the Army ‘s physical readiness program. Those domains include muscular and cardiovascular endurance — which is measured by muscular strength, explosive strength and agility.

There were a lot of difference choices to represent all of those types of fitness.

“We then selected somewhere in the neighborhood of 30 field-expedient tests — everything from pullups and sit-ups to bench press and dead lift, to vertical jump to sumo squats — and we administered those to a large sample at Fort Riley [in Kansas] in 2014,” East said.

They narrowed those options down to six:

1. A two-mile run.

2. A 250-meter sprint/drag/carry. Soldier begins in the prone position, stands up and sprints 25 meters to the far line, returns to the start line, pulls sled backwards to the far line, returns backwards with sled to the start line, grasps two 30-pound kettlebells and runs 25 meters to the far line, returns with the kettlebells to the start line, drops kettlebells at start line, turns and sprints 25 meters to the far line, and returns to the start/finish line.

3. A maximum weight deadlift.

4. The leg tuck. Soldier grasps a climbing bar with alternating neutral grip in the dead hang position; flexes with elbows, hips, and waist to bring knees up, touching both elbows with knees; and returns to the dead hang position. Repeat.

5. Standing power throw. Soldier tosses a 10-pound medicine ball backward.

6. T-pushup. The soldier begins in the down position, pushes the body into up position, lowers body to the ground, extends arms out to the sides into the T position, and then returns to the starting position

“The sprint/drag/carry is actually pretty rough,” said Sgt. Thomas Masi, of B Company, 2nd Battalion, 75th Ranger Regiment. “I didn’t think it was going to be that bad.”

A 2017 Best Ranger Competition winner agreed that it was the most challenging event.
“I think the sprint, drag and carry — just because it’s an all-out event and incorporates a bunch of different muscle groups so it stresses you more than just an individual muscle group,

“When that test was developed, they were still under the guidance of zero equipment,” said East, the research physiologist at CIMT. “What we know is that we can’t assess muscular strength with no equipment. You have to pick something up and put it down.”

If in looking at this test you recognize the fact that it is pretty similar to a “HIIT” exercise program. (High-Intensity Interval Training) which has gained in popularity with fitness buffs over the past several years.

So, you don’t have to enlist to go through this grueling test. You can join a gym or fitness training group and see just how well you measure up against what the new army recruits are doing to get in the best possible shape to defend our country.

Keeping track of your results as you put yourself through the paces of a HIIT workout is important to make sure your performing at your maximum, and also that your rest periods are also being taking at the right time and right duration. In order to track these results properly using an Activity monitor with a heart rate function along with V02Max functionality can be beneficial to your end results. One such device is the Garmin Vivoactive 3 GPS Smart Activity Tracker  With help from Elevate™ Wrist-based heart rate technology², Vivoactive 3 lets you monitor key aspects of your fitness and stress to show how your body responds under various circumstances. For example, it’s able to estimate your VO2 max and fitness age, 2 indicators of physical fitness that can often improve over time with regular exercise. It also tracks your heart rate variability (HRV), which is used to calculate and track your stress level. Vivoactive 3 can make you aware when physical or emotional sources cause your stress level to rise so you can find a way to relieve the pressure.

So with using a fitness tracker like the Vívosmart, you can monitor your progress as you put yourself through your own PT training. Then you can prove it to yourself that you are really performing at your peak and being “All That You Can Be”!