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RUFIT PHYSICAL RESILIENCY TOOLS


Incirlik Fitness Center:
Bldg 973

DSN: 676-6086
Commercial:322 316 6086

Hours of Operation
Monday-Thursday

4:30 a.m.- 10:30 p.m.

Friday
4:30 a.m. - 9 p.m.

Saturday & Sunday
8 a.m. - 9 p.m.

Schedules and events can be found at: http://www.39fss.com/fitness.html

The following services and classes are available to Active Duty Airmen and family members:

Incentive programs
- Climb Mount Ararat
- Walk/run to Izmir
- Bike to Istanbul
- Row the Dicie River

Equipment Orientation every first Tuesday and third Thursday of the month at 9 a.m.

Fitness improvement classes
- A combination of runs, circuits and specific exercises geared towards improving individual fitness.

Indoor cycling
- Low-impact motivating workouts great for people who want to control intensity at their own pace.

Body blast
- Designed to define your muscles and build endurance.

Rip RX
-  A whole-body weights based workout to strengthen your entire body.

Kickboxing
- Improves flexibility, coordination, and balance. Designed for adults and teenagers.

Circuit
- A form of body conditioning and resistance training using high intensity aerobics.

Health and Wellness Center:

DSN: 676-8256/4292
Commercial: 0322-316-8256

Hours of Operation
Monday-Friday

7:30 a.m.-4:30 p.m.

The following services are provided for Active Duty Airmen and family members.

Nutrition education sessions:
Sessions with family members provide information and strategies to develop healthier eating behaviors. Education is tailored for those living with overweight, underweight, and chronic health symptoms.

Running clinics:
Clinics focus on safety, increased motivation, improved performance, reduced physical fitness test times, increased social network, and introduction to speed work.

Exercise classes:
Twice monthly classes, first and third Monday, 4:45 p.m.-5:45 p.m., introduces individuals to safe and appropriate exercise programs.

5 cardio machines:
Five key benefits of cardio workouts include improved heart health, increased metabolism for burning calories, increased hormonal profile, improved recovery ability, and better management of chronic health disorders.

12 strength training machines:
The benefits of strength training are well documented. Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living.  You will be able to work harder and longer with the proper weight training activities. It improves bone density.  One of the best ways you can control bone loss as you age is to add strength training into your workout plan. It promotes fat-free body mass with decreasing effects of bone loss.  It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.It improves your quality of life as you gaining body confidence. Strength training will not only make you strong, but will also help with managing your weight.

Gait analysis:
The ultimate goal of gait analysis is to understand the relationship between an individual's functional potential and gait pattern, with the purpose of enhancing performance while preventing injury. Examining individuals dynamically provides a perspective on how they use their combination of strength, flexibility and muscle memory to achieve gait. Faulty running mechanics reduces efficiency of the running cycle resulting in excessive stress to the lower extremity and pelvis, thus increasing the likelihood of injury. A clinical gait evaluation used in conjunction with a thorough history, physical examination and functional screen is a powerful tool for shedding light on the dysfunction causing an individual's symptoms.

Pregnancy pre-natal classes:
Sessions provide information on safe exercising through each trimester and health nutrition during pregnancy.

HAWC health library:
Health materials free to the public include brochures, pamphlets, informational items on a plethora of health related habits to incluse nutrition, chronic diseases, tobacco independence, healthy lifestyles.

Tobacco Cessation, classroom or online:
Smoking harms nearly every organ of the body, causing many diseases and affecting the health of smokers in general. Quitting smoking has immediate as well as long-term benefits for you and your loved ones. The HAWC's classes can help tobacco users become tobacco independent through effective lifelong strategies.

Bod Pod, body composition measurement:
This device is used to track individuals' training progress, to monitor the health of patients, and to recognize individuals' body composition changes. It can reveal a lot about someone in a very short amount of time. The Bod Pod can tell us your fat mass, lean mass, how much fat you're losing, how much muscle you're gaining, how many calories you should be consuming, and what your risk is for developing obesity-related diseases.

Aqua Massage:
This health amenity has been proven to be one of the most powerful methods of stress management and may prevent the development of stress-related illnesses such as heart attacks, depression and strokes. Aqua massage offers individuals of all ages the benefits of hands-on-massage with the therapeutic benefits of heat. The combined effects of heat and massage can have remarkable impact on muscle tension relief, reduced soreness, improved sleep, increased circulation, pain reduction, decreased muscle spasms, and increased range of motion and flexibility.

Electric massage chair:
Massage is very effective in improving the symptoms of osteoarthritis. It can also promote relaxation and reduce symptoms of cancer, as well as, the side effects of treatment including nausea, fatigue, and depression along with pain and swelling. A massage can improve the function of the immune system, making it the ideal complement to certain treatments for people with cancer. Not only can massage reduce physical pain within the body, but it has also been proven to reduce symptoms of anxiety, depression, and stress. Massage is one of the ways to reduce stress and relax the body in order to prevent high blood pressure and an increase in heart rate. This is especially true for those in high-demand jobs. Finally, massage therapy has not only been proven to reduce heart rate when the correct amount of pressure is applied, but it has also been proven to reduce, and help regulate, blood pressure.

Weekly/Monthly health topics: 
Weekly AFN/radio (Wednesdays at 1 p.m.) and monthly ('Happenings' magazine) health topics.  

The HAWC Facebook page can be found here.

The 39th Medical Group:

DSN:676-6666
Commercial: 0322-316-6666

Hours of Operation
 
Monday-Friday
8:30 a.m.-4:30 p.m.
Closed holidays, down days and wing training days

Note: All numbers are DSN. To dial from a cell phone or from a commercial landline, use 0-322-316- and the last four numbers of the DSN number.

Emergency: 112
After Hours: 676-6666
Dental: 676-6104
Immunizations: 676-8254
Laboratory: 676-6950
Mental Health: 676-6452
Optometry: 676-6159
Physical Therapy: 676-6700
PRP Office: 676-8254
Public Health: 676-6123
Benefits Advisor: 676-6628
TRICARE: 676-8763 / 3373
Representative: 676-8763
Radiology: 676-6168
WIC Office: 676-1237

The pharmacy is located inside Bldg. 865 to the right of the main entrance.

Hours of Operation 

Monday-Friday
8:30 a.m.-5 p.m.
except federal holidays and down days

Pharmacy Main Line: 676-6581
Pharmacy Refill Line: 676-1242

To renew an expired medication prescription, contact your primary care manager and request a prescription renewal. Then, check in at the pharmacy.

To refill a prescription, call the automated prescription refill line at 676-1242. Follow the prompts and enter only the numerical portion of the prescription when requested.

For more information about the 39th MGD, click here

Youth Programs:

DSN: 676-6670
Commercial: 0322-316-6670

Hours of Operation

Monday-Friday
School days  6:30 a.m.-7:30 a.m. & 2:30 p.m.-5:30 p.m.
Summer/school out days  6:30 a.m.-5:30 p.m.
Wing run days  6 a.m.-5:30 p.m.

Open recreation
Monday-Friday
School days  2:30 p.m.-5:30 p.m.
Summer  1:30 p.m.-5:30 p.m.

Teen hours
Monday-Friday
2:30 p.m.-5:30 p.m.

http://www.myairforcelife.com/Youth/
http://www.39fss.com/youth.html

Air Force Youth Programs offer a wide number of activities to educate, guide, and entertain your child. Programs are available throughout the year at installations throughout the world. Youth and Teen Centers offer a wide range of educationally enhanced programs, classes, and events, providing a safe and fun environment supervised by caring and well-trained staff.