Clothing & equipment
Cold weather clothes
If you’re exercising in cold weather, make sure you avoid injury and illness by dressing in layers. Try wearing a fleece on top of a synthetic base layer.
Hot weather clothing
If you’re training in hot weather, choose clothing that is made of a breathable fabric and is light in colour.
Spending hours in the gym won’t prepare you for the Royal Navy, you'll need a combination of road running and traditional exercises.
Things you can buy
Give yourself greater flexibility by buying inexpensive apparatus to use at home.
Running outdoors is different to using a treadmill. Take all the necessary precautions to avoid injury.
If you’re running on a treadmill as part of your training, make sure you know how and when to use it correctly.
Food, drink & lifestyle
The recommended weekly limit is 14 units.Try to have two alcohol free days a week. Regularly exceeding this can seriously damage your health. It will also increase your body weight, with a single pint containing 233 calories.
Keeping hydrated can help maintain physical and mental performance. Make sure you drink enough fluid to replace your daily losses. Be aware that if you are exercising hard then you may lose more water from sweating. Choose low sugar fluids such as water and milk.
If you have well balanced diet that provides the energy you need to train, you shouldn’t need any supplements.
You might need to reduce your calorie intake to control your weight. If you do, make sure you avoid the most common dieting mistakes. These include; fasting, skipping meals and using slimming pills.
Good nutrition is important during exercise training to provide your body with adequate energy to support physical changes and to optimise recovery.
You can still eat out and enjoy the odd takeaway, but it’s important to choose healthy options that don’t contain lots of salt and saturated fats.
Energy density is the amount of calories per gram of food. Choosing foods with a lower energy density means you can eat more, without gaining weight.
The amount of energy you need depends on your age, size and gender, and the amount of exercise you do. You can vary your calorie intake to fuel your body when required.
Checking the label on the back of pre-packed food will help you manage your diet, stay healthy and get the nutrients you need.
You can still snack, but it’s important to know what you can eat without undoing all your hard work.
Daily physical activity helps you stay healthy, control your weight, and get fit to join the Royal Navy.
In the military, overweight personnel have an increased risk of injury and being medically downgraded as unfit for duty.
Stopping smoking has huge benefits to your health and fitness, and it’s never too late to stop.
There are lots of options available to you if you want to eat food that will fuel your training.
It is often difficult to prevent blisters but they can often be as a result of ill-fitting shoes so make sure that your trainers are comfortable.
A hamstring injury is common if you’re exercising regularly. Learn when to rest and how to recover.
Shin splints is the terms often referred to when describing pain caused by exercise in the front of the lower leg.
Shoulder pain is common and can be caused by a number of things but when doing lots of exercise,