Fitness, conditioning and caffeine Published July 31, 2009 By Senior Airman Danielle Wolf 442nd Fighter Wing Public Affairs WHITEMAN AIR FORCE BASE, Mo. -- Whether it is for a physical training test or a marathon, most runners have a goal of improving their endurance, time and stamina. Some train several days a week, running up hills and on rough terrain; others incorporate sprints into their runs in hopes of increasing their lung capacity and speed. Regardless of the reason, both beginners and advanced runners have begun looking into different methods for which to improve their athleticism. Conditioning is the key, according to Dr. Nita Hawk, health promotion director of Whiteman's health and wellness center. "People should be preparing (for their P.T. tests) by using 'FITT': frequency intensity, time, and type," Dr. Hawk said. Frequency, she said, means exercising at least 30-45 minutes per day, five days per week. While this may seem overwhelming for those with full-time careers and families, Dr. Hawk has some good news when it comes to exercising on a time crunch. "The research has recently told us it can be three sets of ten minutes (rather than 30 minutes all at once)," Dr. Hawke said. "You have to find a way to carve it in to your work schedule." She suggests trying to get 10 minutes of exercise in the morning, on your lunch break, and after work - or 15 minutes before and 15 minutes after work. "We try to make a bigger deal out of it than it is," she said. "Sometimes you can throw on a baseball cap when you roll out of bed, and do a 30 minute workout and be done for the day." Dr. Hawk stressed the importance of reaching a target heart rate (based on age) and combining aerobic exercise with strength training. One thing she isn't encouraging members to do, is skip the workouts or look for alternative methods to improve P.T. scores. Several mainstream fitness magazines recently published a study conducted by St. Mary's University College in Britain. During the study, researchers found that caffeine may improve a runner's time. For several years, Dr. Mark Glaister, program director of the applied-sport science program at the university, has studied the effects of caffeine on elite athletes playing in field and court sports. The double-blind study observed 21 physically active men, half of which were given the caffeine supplement; the other half were given a placebo. For those given caffeine, the study concluded that over multiple sprints, their times decreased by 1.4 percent, while post-exercise fatigue increased by 1.2 percent. The caffeine however, also increased the heart rates of the athletes. Since the 1970s, researchers around the world have been studying caffeine's effects on an athlete's performance. While it may increase an athlete's ability to improve his or her performance, the health concerns are vast. For several years the International Olympic Committee disqualified athletes who tested positive for more than 12 micrograms of caffeine per milliliter of urine - the same amount found in five cups of coffee. In 2004 the IOC removed caffeine from the list of banned substances. "There are more healthy ways to get ergogenic aides," Dr. Hawk said. "Caffeine is addictive and does not provide good nutrition. When you look at fueling your body, you should be looking for vitamins, nutrients, minerals and calories. "You should really focus on fueling, training and hydrating." Dr. Hawk suggests taking a family walk each night after dinner and sticking to a regular routine.