Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
HPRC Fitness Arena: Physical Fitness
As summer vacation comes to an end, the transition back to school is just around the corner. Now’s the time to review the ABCs of a Total Family Fitness transition back to school: Awareness, Bedtime, Calmness, Diet, and Exercise. This is your chance to lay a foundation for your family’s healthy habits throughout the school year. HPRC's Total Family Fitness approach focuses on the health, wellness, and resilience of your family. It can help optimize and strengthen your family’s performance by integrating strategies that impact their mind, body, relationships, and environment—many of the same strategies used in the Total Force Fitness model for Warfighters. Read more...
This third and final article in HPRC’s series about running shoes “ties” everything together. Although there are lots of different ways to tie them, the traditional way sometimes doesn’t cut it. Is your heel slipping? There’s a lace-up for that. Do you have a hot spot? There’s a lace-up for that. Check out the videos below for shoelace-tying fixes to 3 common foot problems:
Heel lock. What are those extra eyelets at the top of your shoes? Use those eyelets and this heel-lock method to secure your foot, without having to tighten the rest of your shoelaces.
Black toenails. Are your toenails turning black and blue? Tie your shoelaces to help pull the shoe away from your toes, giving them more wiggle room. Remember: The lace ends don’t have to be even once you start lacing your shoes. The diagonal lace can be a little shorter to start with, but leave enough so you can finish tying your shoes.
Hot spot or high arches. Is there a sore spot on the top of your foot? Or do you have high arches? Lace around painful areas—not over them—by moving the laces up or down, depending on where the irritation is located.
If you read our running-shoe article from last week, then you know how to use your old shoes’ wear pattern to narrow down the kind of shoes you need. Now focus on making sure your new running shoes fit properly. First, be prepared before heading out to the store.
- Bring or wear a pair of good socks, preferably the kind you’ll be running in.
- Bring any insoles or orthotics you usually wear during runs. Tip: Replace the insoles from your new shoes with your own orthotics or insoles to ensure a comfortable fit.
- Shop later in the day—when your feet are flattened and more swollen—to get an accurate measurement.
Make sure to try before you buy! Check out these helpful hints on heel cup, snug fit, and wiggle room:
Part 3 of this series will show a few different ways to tie your shoelaces for the most comfortable fit. And if you haven’t already, read Part 1 of this series.
There are so many different kinds of running shoes out there, it’s hard to know which ones you should be wearing. Although there are many factors that affect injury risk, choosing the correct shoes might help prevent running injuries.
The military once recommended buying shoes simply based on your arch height: flat, normal, or high. And some exchanges still use the arch-height system to categorize their shoes. Arch height can influence your foot strike, but it doesn’t always accurately indicate running style.
You can ask the pros at any specialty running store to help you choose the correct shoes. But there are other ways to figure out what “kind” of runner you are and which kinds of shoes are best. However, if you’re already wearing shoes that have been fitted for your running style—and you’re not experiencing any serious injuries—then keep running! If it ain’t broke, don’t fix it.
Find your wear pattern: Use the chart below to compare your wear pattern (on the sole of your shoe) with what you’re already wearing. Look at the inner side of your shoe (sides facing each other). Motion-control and stability shoes typically have gray (or different color) foam near the midsole to heel: The foam should feel harder than what’s on the outsole. Shoes with harder foam covering a larger area—highlighted in yellow on the chart below—provide more stability and/or motion control.
Tip: Wear your running shoes for running only! Wearing them for other activities can change the wear patterns and cause them to wear out faster.
This is the first in a series of HPRC articles with guidelines to help you choose the best running shoe. Part 2 will provide tips and tricks to help you get the perfect fit.
Exercising outdoors can be uncomfortable and sometimes unhealthy when it’s hot and humid, but there are ways to work out through the weather woes. You’re more likely to breathe faster and deeper and through your mouth—bypassing your nose’s natural filtration system—on hot days. You also risk greater exposure to air pollutants (such as carbon monoxide, particulate matter, and ozone) that can inflame your respiratory system. However, the risks associated with not exercising at all are far greater than the risks of exercising outdoors.
So, plan ahead before exercising outside. And limit your exposure to pollutants, especially on days and in conditions when pollution is bad.
- Avoid exercising in heavy-traffic areas, such as along highways and during rush hour.
- During warmer months, exercise earlier in the morning or later in the evening, when ozone levels and temperatures aren’t as high.
- Check the domestic or international air-quality ratings to determine when it’s safe to exercise outside. Limit your time outside on Code Red and Code Orange days. Environmental conditions on these days aren’t healthy, especially for children, the elderly, and those with existing respiratory conditions.
- Exercise indoors when the air quality indicates high ozone and particulate levels.
- Before any demanding physical activity, limit your carbon monoxide exposure by avoiding smoky areas and long car rides in congested traffic.
Plan some indoor and outdoor adventures with your kids this summer and enjoy free admission to national parks and museums across the country. Hiking, camping, and learning activities are good for their minds and bodies.
The amount of time children spend outdoors is steadily decreasing. Kids now spend more time inside—staring at screens—and less time outside. Your feelings about outdoor recreation likely impact how much time your kids spend outside too. Still, children who camp and hike tend to have more positive attitudes towards nature and the environment. Those who enjoy the outdoors tend to enjoy it as adults too.
Kids get more exercise at parks and playgrounds. So, shake things up by taking them to any national park: Free annual passes are available to current U.S. service members and their families, as well as Reserve and National Guard members.
Military families also can enjoy free admission to over 2,000 nature centers and art, science, history, and children’s museums through Labor Day. Museums encourage active learning and impact kids’ social and mental development. Little ones especially enjoy hands-on activities, interactive exhibits, and new learning experiences with their parents at children’s museums. And it keeps them on the go.
Muscle pain a day or so after exercise—known as delayed onset muscle soreness (DOMS)—is common among athletes. Do you wonder why this happens—even when your workout went great—or what you can do about it?
DOMS results from damage to muscle fibers that occurred during exercise. You might experience DOMS after a hard workout, or even simple activities such as running and/or walking downhill or jumping. It also can occur when you’re starting a new workout routine or just getting back into shape after an illness or injury. The good news is DOMS can be treated at home—and sometimes prevented—with simple techniques, including stretching, protein/carbohydrate recovery drinks, and cold-water immersion. Sports massage and foam rolling can help reduce muscle soreness too.
Over-the-counter medications also can provide some relief. But use these at the lowest effective dose. Visit your doctor if the pain worsens or swelling occurs. In the meantime, read HPRC’s article, “Delayed Onset Muscle Soreness,” to learn about the difference between DOMS and other musculoskeletal pain.
Activity monitors or “activity trackers” can be fun and useful tools for monitoring your exercise and other activities. Some products also track your sleep every day. And some even can track your diet. With the ever-evolving technology, there’s likely a tracker that’s best for you: from simple step/distance/calorie-counting to smartwatches with GPS tracking.
These days, the most popular trackers seem to be wearable wristbands. Check out our updated comparison chart of some popular trackers to help find the right one for your needs and budget. While they can be fun and interactive social fitness tools, it’s important to remember they’re not meant to be used as medical devices. All activity trackers will have some margin of error, and none of them make perfect measurements. Be sure to speak with your doctor if you’re looking for a specific medical device.
Still, if you want to stay active, motivated, and healthy, then an activity tracker might be a perfect fit!
Dumbbells, kettle bells, barbells, and benches can be expensive additions to your home gym. So, get creative, look around your home, and find common household items that can help pump up your fitness routine. Or reuse balls or bottles to boost strength and reduce waste to help protect the environment. Try these DIY home-exercise hacks for a full-body workout that’s convenient and easy on your wallet!
- Perform calf raises, single-leg raises, or squats on your stairs.
- Use a sturdy chair for tricep dips, step-ups, push-ups, or squat jumps.
- Practice ab rollers using a hand or kitchen towel on your tile or hardwood floors, or switch to paper plates for use on a carpet.
- Use a gallon (or half-gallon) jug—filled with sand to desired weight—for bicep curls, overhead presses, or tricep extensions.
- Use a 72-oz detergent bottle—weighing about 5 lbs—for 2-handed lifts such as shoulder raises or sumo squats.
- Use water bottles—filled with water or sand—for a variety of dumbbell-weight exercises, including bicep curls, weight lunges, and shoulder presses.
- Make a medicine ball: Cut a slit in a basketball or soccer ball, fill with sand, and seal.
Can you train in the heat to improve your performance at altitude? The answer is “sort of.” “Cross acclimation” or “cross tolerance” is the idea that exposing yourself to one environmental condition can help you adapt to another one as long as they have certain things in common.
As it turns out, this is the case for heat and hypoxia (low oxygen). This is important because athletes and service members can be exposed to altitude without prior or sufficient acclimatization. Altitude sickness can cause several problems, especially decreased performance. But some evidence shows that this method of training in hot conditions to prepare for altitude can actually work.
If you climb to the top of a mountain, there’s less air and less pressure. And you’re getting less oxygen with each breath. This can be simulated at sea level (in special labs) where pressures are normal, but the amount of oxygen in the air is reduced (fake altitude).
However, there’s a bit of a catch. Training in the heat under artificial low-oxygen conditions—normobaric hypoxia or “fake altitude”—involves normal pressure, which is different from “real altitude” or hypobaric hypoxia, which involves reduced oxygen at low pressure. The difference is in the pressure.
So, do these two environments cause the same types of physiological changes? There are several other factors involved in real-altitude acclimatization that might not be accounted for at fake altitude, so the jury’s still out.
Training in the heat might prepare you for performance at altitude—to a point. Ideally, if you’re going to be at altitude, try to acclimatize yourself as much as you can.