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HPRC Fitness Arena: Physical Fitness

Running safety

Filed under: Fitness, Running, Safety
Safety first! Check out some tips on how to stay safe while you’re out for a run.

Running is one of the simplest forms of exercise—just throw on your shoes and head out the door. But there are a few simple things you can do to ensure your run is safe too:

  • Carry identification. Bring some form of identification with you. There are various types of wristbands and shoe tags to provide emergency contact and medical information too.
  • Stay visible. Wear a headlamp and/or reflective gear so drivers can see you when it’s dark out—even at dusk and dawn. Make yourself visible to oncoming traffic.
  • Turn the music down. Music can be a great way to help you keep pace. But if your tunes are too loud, you may not be able to hear cars or people coming up behind you. Keep music at a volume low enough that you can hear what’s going on around you, or try wearing just one earpiece when you run.
  • Grab a buddy. Running with a friend is a great way to keep both of you motivated and accountable. But when you do run alone, let someone know and share your planned route.  
  • Use the crosswalk and follow crossing signs. Drivers tend to be more aware of pedestrians near crosswalks because in many areas pedestrians (runners included) have the right-of-way there. If you’re running where there is a crosswalk, use it.
  • Don’t assume a car will stop just because you’re in a crosswalk. Make sure the driver sees you, slows down, and allows you to safely cross the street.
  • Run against street traffic. Sometimes it’s easier to run on the shoulder or in a bike lane. Remember to run against traffic (normally the left side of the road) so you can see the cars and the drivers can see you.

Stay safe and happy running! 

Get SMART about your goals

Setting goals that you will actually accomplish can be easier said than done. Check out HPRC’s goal-setting worksheet to learn a formula for success!

Whatever your goals are, keep in mind that they’re easier to accomplish when they’re SMART goals:

  • Specific
  • Measurable
  • Achievable/Action-oriented
  • Relevant
  • Time-sensitive

It’s a well-established method for fitness-oriented goals—to lift a certain weight, cycle a century, or run a marathon in a certain amount of time—and it works equally well in other areas of life. Maybe you want to reach a specific rank at your job or finish college by a certain date. Goals aren’t just for dreaming big; they’re for achieving.

For more details on using SMART goals to achieve your goals, read HPRC’s “Get SMART about setting goals.” Then you can use our SMART Goals Worksheet to help you:

  • think through exactly what you’re aiming for;
  • determine if this goal is a good fit for you;
  • measure and track your progress;
  • use success-oriented language to think and talk about your goal; and
  • break down the end goal into manageable steps.

How to get over a workout plateau

If you feel like you’ve hit a wall in your workout routine, try periodization to increase your performance.

Feeling stuck in your workout routine? Periodization is a training method that can help you overcome the plateau and boredom from doing the same workout repeatedly. For example, if you follow the same lifting routine for too long, your body will eventually adapt to the stresses of training, and you’ll see little or no improvement in performance. Following a workout routine for “too long” depends on factors such as your age, training program, duration, intensity, and recovery. In order to see improvement, researchers suggest adding a periodization plan to your workout. Periodization works by changing different variables of a fitness routine (such as the amount of weight, number of repetitions or sets, or intensity) every 1–6 weeks. Changing components of your workout forces your body to constantly try to overcome the new stresses and encourages continual growth and increased performance.

Creating a periodization plan also reduces your risk of overtraining. Consult a certified trainer to design a program that can help you overcome any workout plateaus, or check out the Navy Operational Fitness and Fueling System (NOFFS) strength and endurance training series.

Big gains with lighter weights

Can less be more when it comes to building muscle?

If you’re trying to increase your muscle mass, whether you’re just starting a program or recovering from an injury, lifting lighter weights (with more repetitions) can be a useful way to minimize the risks associated with heavy weightlifting while still building muscle.

Lifting heavy weights can be risky, especially if you’re using improper form, don’t have a spotter, or try to lift weights during recovery from an injury. However, research suggests that lifting about 30% of your 1RM (one-rep-max) to fatigue has effects on muscle growth similar to lifting 70–80% of your 1RM.  When your muscles are tired, they still use the same amount of energy, despite the weight, causing them to replenish protein loss in similar ways, resulting in muscle growth. It isn’t that lifting heavy weights is necessarily bad, but lifting lighter weights may be good for maintaining muscle mass and growth in certain cases, such as when your risk of injury may be greater than usual. 

Hot to (turkey) trot

Start your Thanksgiving off on the right foot (then the left).

Thanksgiving is a day of full hearts and full bellies, but consider starting your day off right with a little burn. Calorie burn that is. Pretty much wherever you are, you can find a road race (also popularly known as a “turkey trot”), and most are family friendly. A morning race can be a great way to burn some extra calories before you gobble down your afternoon feast. If you’re not up for the race crowds, find a quiet road for yourself, go for bike ride, or enjoy some fall foliage on a hike. Whatever floats your gravy boat. Happy Thanksgiving, and thank you to all of our service men and women and their families.

Fight the effects of bullying with exercise

Filed under: Children, Exercise, Teens
The mental health benefits of exercising for children and teens are just as important as the physical ones.

Children and teens face a lot of challenges these days, but exercise can help, even in such seemingly unrelated situations as bullying, a form of peer aggression. Bullying recently has come to the forefront as a public health concern. While the best solution is to prevent it, there are ways to cope and manage the effects of being bullied (such as depression, sadness, and decreased self-worth). Exercise can serve as a buffer against effects of being bullied. Bullied teens who regularly exercise at least 60 minutes a day, 4 days a week, are less likely to experience sadness or hopelessness. That’s important when you also consider that these feelings sometimes lead to suicidal thoughts or attempts among teens. Encouraging your child to participate in some kind of physical activity can help him or her conquer social obstacles while building good habits for a healthy adulthood. By also making physical activity a family matter, you can lead by example.  Learn more about how to prevent bullying and consult a healthcare professional and a school counselor if you’re concerned that your child might be a victim of bullying. 

Tart cherry juice for muscle soreness?

Drinking tart cherry juice might offer one more way to get relief from tough workouts.

Tart cherry juice might help soothe muscle pain after exercise, especially intense or long workouts. A few studies researched how drinking tart cherry juice affects muscle soreness and pain following different types of exercise. Participants drank tart cherry juice 5­­–7 days before exercise (such as running a marathon). Those who drank the tart cherry juice instead of the placebo experienced a decrease in intensity and duration of muscle pain, but these measurements weren’t consistent from study to study, and not all measures of muscle pain improved. However, tart cherry juice does contain anti-oxidant and anti-inflammatory benefits.

Keep in mind that research participants drank 8–12 oz of tart cherry juice twice daily. Drinking that amount could add 260–390 calories per day to your diet, mostly from sugar. Too many calories and not enough exercise to balance it out can lead to weight gain. If you enjoy drinking tart cherry juice, then consider adding it to your nutrition plan. In addition to stretching and foam rolling after your workouts, it could help you experience less muscle soreness.

Massage therapy and muscle recovery

Filed under: Massage, Recovery
Sports massages may be beneficial for your recovery after a workout, as well as relaxing!

Getting a sports massage after a hard workout could help relieve muscle soreness and improve recovery. Sports massages typically focus on those areas of the body that are specific to a sport or activity. These kinds of massages decrease inflammation and promote blood circulation, allowing for the delivery of essential nutrients such as oxygen to damaged muscles, resulting in faster recovery. Symptoms such as pain, tenderness, muscle weakness, and discomfort associated with delayed onset muscle soreness (DOMS) contribute to a decreased recovery process. If you’re able, treat yourself to a 10- to 15-minute sports massage after an intense workout such as resistance training or endurance events. If a sports massage isn’t possible, self-massage such as foam rolling can also reduce the effects of DOMS and increase blood flow to your muscles.

Marathon recovery

It’s marathon season. How do you recover after pounding the pavement for 26.2 miles?

You’ve just finished a marathon; you’ve put your body through hell, but it’s not over yet. Recovering can be just important as the time you put in training for race day. Taking the right recovery measures can help you avoid lingering soreness and injury and help you get back on the road sooner.

  • Food. After an intense workout such as a marathon, it’s important to refuel with carbs and protein. Think whole grains, fruits, vegetables, lean meats, dairy products, and legumes. You’ve probably been thinking about your post-race meal for some time. But before you binge, plan ahead.
  • Hydrate. Drink lots of fluids and eat juicy fruits and vegetables to replace the fluids lost during the race. See HPRC's Hydration Infosheet for hydration guidelines during and after exercise.
  • Massage/Foam roll. Massage by a professional or self-massage (such as foam rolling), increases blood flow and help heal damaged muscles. Foam rolling also helps stretch out tight muscles and decrease soreness.  
  • Exercise. Light exercise (not running) within a day or two after a race can help you recover by increasing blood flow, which brings nutrients into and flushes toxins out of your muscles. Keep it light; go for an easy bike ride, hit the pool, or even go for a light walk.
  • Sleep. Sleep is critical to recovery, not only after a race but for general health and optimal functioning. Sleep is the time when your body restores and repairs, which is especially important after the stress you’ve put it through. Take that extra nap; you deserve it!
  • Ice bath. While this method of recovery hasn’t actually been proven to be effective, sitting in a tub of ice water after a race or hard workout is still a popular method. People report that this makes them feel better, and mental recovery is very important.  


Reduce your breast cancer risk

October is Breast Cancer Awareness Month, a good time to look at how you can reduce your risk for this widespread condition (guys too) through exercise.

Exercise is an important lifestyle tool to help reduce your risk for breast and other cancers such as lung and colon cancer. While your genetics play a role in the development of some breast cancers, research has found that regular exercise can reduce your risk by an average of 25%. It may even improve your chance of recovery if you’ve already been diagnosed. Gentlemen take note: Men can get breast cancer too.

It’s never too late to start getting active. While exercise at any age can reduce your risk for breast cancer, the greatest benefit seems to be for adult women, especially those over the age of 50. It’s important to be physically active throughout the day, not just when you’re exercising. Even household, recreational, and occupational activities can have an impact on reducing risk for breast cancer.

Of course, early detection can be critical for dealing with breast cancer. Make sure you conduct regular breast self-exams. If you find anything that worries you, talk to your doctor right away.

If you have already been diagnosed with breast cancer, talk to your doctor about what kinds of activities are safe for you to do while undergoing treatment. Exercise and physical activity during cancer treatment also can be healthy for mind and body, can manage fatigue, and may lower the risk of progression. Just another reason to get out and get active! 

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