Three Ways to Look Like a Sailor The US Navy is launching three new workout series apps for smart phones or tablets on June 20 as part of the Navy Installations Command's Navy Operational Fitness and Fueling System (NOFFS) program. These high-intensity programs, the Strength, Endurance, and Sandbag series, offer a "best-in-class" physical fitness and nutrition program. The system provides the foundational exercises that are designed to replicate the activities sailors conduct in their operational duties: lifting, pushing, pulling, and carrying. "The Strength Series will assist sailors with developing the strength that is needed to perform at their highest level," said Nick Aures, performance enhancement dietitian, commander, Navy Installations Command. "There are three training phases within the series that are intended to progressively build total work capacity and improve cardiovascular fitness." The first phase, Build Muscle, is focused on building lean muscle mass and improving the body's capacity to handle greater physical demands through a higher volume of work. The second phase, Get Strong, focuses on building strength through fewer repetitions and higher intensity. The final phase, Get Powerful, harnesses the user's newfound strength and trains their muscles to be fast and forceful. "The workouts in The Endurance Series are designed to assist with breaking through training plateaus, while decreasing injuries often associated with traditional endurance training," added Aures. "The workouts can be accomplished in a number of ways, including running, biking, rowing, or using any cardiovascular machine." "The Sandbag Series provides sailors with a training plan that can be performed in environments with limited equipment options. It will help them develop the strength and power they need to meet the performance demands placed upon them in any environment," said Aures. "The added challenge of performing traditional exercises with a less stable mass (a sand-filled bag) provides a unique training experience that mimics the demands experienced in day-to-day life." "Two additional elements that are available in each series include the fueling aspect and the regeneration component," explained Aures. The fueling aspect of NOFFS will allow sailors to determine their total caloric needs to achieve personal goals, while the meal builder enables them to select high-octane foods for each meal, populate their meal plan a week at a time, and email it to themselves. The regeneration component will assist sailors with addressing common aches and pains. The soft tissue release techniques combined with the flexibility routine will help restore muscular balance, and ensure that Sailors develop and maintain the mobility necessary for high-level performance. Interactive apps for each series are available at no cost for iOS devices (iPhone, iPad, or iPod), with Android devices being released shortly. The apps provide detailed guidance and examples of each exercise, along with scrolling pictures and videos that can be viewed with a quick swipe. Search for "NOFFS" in the App Store or on the Google Play Store app.