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
Count your steps! Get a pedometer and see if you close you can get to 10,000 steps each day.
Jump rope – it not only gets your body moving but it's also a great family activity to share.
Start a fitness group. Having a buddy and working out together is a lot of fun. You can create your own fitness groups and include fun activities such as walking, hiking, running, using exercise DVDs, and playing at the park with children.
Join a local adult recreational sports league and play sports like soccer, basketball, and softball, and make new friends, to boot.
Simple exercises like push-ups, dips, crunches, and stretches can be done in a few minutes. Set aside time every day to be active.
A strong core can enhance balance and stability and may even improve your performance. For more reasons to strengthen your core, here are seven from the Mayo Clinic. Additionally, visit the Mayo Clinic’s slideshow for core strengthening exercises.
Toning shoes are exercise shoes that have a uniquely shaped rocker type sole and extra cushioning to alter the wearer’s normal walking gait. Manufacturers of toning shoes claim that wearers can tighten and shape their lower-body muscles just by walking in the shoes. They are the latest trend in fitness footwear, but is all the buzz and manufacturer’s claims too good to be true? Proponents of toning shoes cite that “instability of the shoes” forces the user to activate muscles that otherwise would not be used with regular exercise shoes. Additionally, advocates for the shoes claim that by wearing toning shoes, you can change your posture and take pressure off aching, overused joints. However, a growing share of medical skeptics say no independent studies have shown benefits from these types of shoes over traditional pairs.
The American Council on Exercise (ACE), in conjunction with researchers from the University of Wisconsin, LaCrosse, released results of a study comparing the effects of wearing toning to traditional running shoes. Seems the claims may not be true.
You may be anxious to get your workout started, but take the time to warm up and you'll avoid injury and perform better. Click here for more information on why you should stretch. To review warm-up and stretching techniques, see Chapters 4 & 7 in the Navy Seal Fitness Guide.
With the hot sun of summer, make sure your skin is protected when exercising outdoors. This isn't just a cosmetic issue, but a health issue, as well. Apply enough sunblock of the correct type for the exercise you're performing outdoors. Visit Environment, Health, and Safety Online for general sun safety tips.
Swimming is a great way to stay cool this summer and get a great workout. Try variations with strokes and swimming equipment like kickboards and fins. For more swimming tips to improve your fitness, visit Medicinenet.com.
The June 29 edition of the Telegraph.co.uk published an article titled Caffeine can boost endurance racing. The article cites research done by Coventry University and reports that high doses of caffeine can increase muscle power and endurance.
Study author Dr Rob James, from the University of Coventry's Department of Biomolecular and Sports Science, said: "A very high dosage of caffeine, most likely achieved via tablets, powder or a concentrated liquid, is feasible and might prove attractive to a number of athletes wishing to improve their athletic performance.
"A small increase in performance via caffeine could mean the difference between a gold medal in the Olympics and an also-ran."
When performing physical activities in the heat, avoid drinking liquids that contain alcohol or large amounts of sugar since these actually cause you to lose more body fluid. Also avoid very cold drinks, because they may cause stomach cramps.
Remember, taking dietary supplements alone will not reduce your disease risk. You must engage in complementary behaviors such as healthy eating and regular physical activity. Visit the "Dietary Guidelines for Americans" publication for more information.
Heat-related injuries are a significant threat to the health and operational effectiveness of military members and their units. The human body’s response to heat stress is quite resilient if given several weeks for adaptation to occur. This process, called acclimatization, involves internal adjustments, in response to the outside environment, which improve heat tolerance. This adaptation can be fully achieved after 10 to 14 days of exposure to heat, but two-thirds, or even 75 percent, of the adaptation takes place within five days.
Myths and/or Claims
1) It is commonly believed that warfighters who are physically fit do not need to be heat acclimatized.
2) It is also assumed that older individuals are less heat tolerant than their younger counterparts.
3) Women are thought to need longer acclimatization time, since they are more vulnerable to heat illness.
1) Though fit warfighters acclimatize faster than less fit warfighters, a physically active person cannot be fully acclimatized without exposure to environmental heat stress.
2) Age has no effect on acclimatization. Research that controlled for body size and composition, aerobic fitness, hydration, degree of acclimatization, and chronological age showed little or no age-related decrements in one’s ability to manage or acclimate to extreme temperatures.
3) Nor does gender appear to be a factor: women were thought to need longer acclimatization, since they are more vulnerable to heat illness. However, women and men show equivalent thermoregulation during exercise when levels of fitness and acclimatization were controlled.
4) Heat-related injuries such as exertional heat illness remain a major cause of illness and occasional fatalities within the Armed Forces. However, as mentioned earlier, the human body’s can be resilient to heat stress if given several weeks to adapt.
Heat acclimatization adaptations may vanish after only a few weeks of inactivity (i.e., 18-28 days). The first adaptations to degrade are those that develop first: heart rate and other cardiovascular variables.
Summary for Military Translation
Studies have shown that acclimated soldiers suffer no detrimental effects of exertional heat stress, despite almost the same degree of heat strain. The Technical Bulletin-Medical 507 provides an evidence-based preventive program to protect military personnel from heat stress and associated adverse health effects. The recommended heat acclimatization strategies are to mimic the deployment climate, ensure adequate heat stress (i.e. by invoking sweating, having 4 to 14 days of heat exposure, and maintaining the daily duration of at least 100 minutes). It is also suggested that heat acclimatization start at least one month before deployment; and upon arrival, acclimatization should start slowly and build up by increasing heat and training volume as tolerance permits.
A.Nunneley, S. (2009). Prevention of Heat Illness Medical Aspects of Harsh Environments, Volume 1: U.S. Army Medical Department's headquarters
Armstrong, L. E. (Ed.) (1998) Encyclopedia of Sports Medicine and Science.
DOD. (2010). Update: Hear Injuries, Active Component, U.S.Armed Forces, 2009. Medical Survillance Monthly Report, Vol.17.
Lugo-Amador, N. M., Rothenhaus, T., & Moyer, P. (2004). Heat-related illness. Emerg Med Clin North Am, 22(2), 315-327, viii. doi: 10.1016/j.emc.2004.01.004S0733862704000057 [pii]
McArdle, W., Katch, F., & Katch, V. (2007). Exercise physiology. Energy, Nutrition & Human Performance (Sixth ed.): Lippincott Williams & Wilkins.
Radakovic, S. S., Maric, J., Surbatovic, M., Radjen, S., Stefanova, E., Stankovic, N., et al. (2007). Effects of acclimation on cognitive performance in soldiers during exertional heat stress. Mil Med, 172(2), 133-136.
USACHPPM. (2003). Heat stress control and heat casualty management.