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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: Total Force Fitness

Do you like your significant other?

Liking the person you love makes a solid foundation for a secure and supportive relationship that will last.

We all know that falling in love with your significant other is a key feature of a romantic relationship—but did you know liking goes hand in hand with loving? The results of numerous studies found that those who both love and like their significant other are more likely to be happier and have more stable long-term relationships. Without both, couples are more likely to be dissatisfied or dissolve the relationship. Couples who both like and love each other are also more likely to assure each other of their feelings, be open with each other, and share tasks together—all behaviors that maintain happy relationships. Liking as well as loving your partner is the most fundamental characteristic of a good relationship.

For more information on how to enhance your relationship, check out HPRC’s Family and Relationships domain.

New Moms: Get Warfighter fit again!

Physical fitness is critical for military readiness. However, after giving birth some women find it more difficult to obtain pre-pregnancy levels of fitness.

Military servicewomen are exempt from physical fitness tests for a minimum of six months after giving birth. For many, though, this may not be enough time to get back to pre-pregnancy fitness levels. To date, studies have found that after pregnancy many active-duty women had slower run times, were not able to do as many push-ups, and had lower overall fitness scores compared to their pre-pregnancy fitness tests. One Air Force study found that sit-ups were the only component of the fitness test that didn’t change after pregnancy, despite increases in abdominal circumference. While exercise is generally recommended for women during pregnancy, there are many reasons why a lot of women stop, decrease, or are unable to do physical training during this time—having a baby is exhausting! Lack of sleep and sleep disturbances, quality and quantity of family support systems, breastfeeding needs, hormonal changes, and the physical stress of childbirth all impact recovery and performance. Getting back into an exercise routine takes time and patience. Discuss any possible restrictions with your doctor before starting. Begin slowly and at lower intensities until you feel stronger. Brisk walking, especially with your baby, is good exercise and good bonding time.

For more information, Military OneSource details out specific guidelines and activities that new moms can do to get back in shape. Also visit HPRC's pregnancy resources section here.

Spring PFAs for sailors are in the air

Preparation for the PFA’s takes time and hard work. Don’t wait until the last minute to start training for your assessment—start optimizing your physical fitness today.

Attention, sailors! The first cycle of PFAs in 2013 is just around the corner. Don’t wait until the last minute to begin your training—postponing conditioning can lead to poor performance and even injury. Spring PFAs are typically conducted in May, so there’s still time to prepare for peak physical fitness. There are several resources you can refer to in case you’re not sure where to start. For more information on the Navy’s Physical Readiness Program—including guidelines, failure process, and assessment tables—refer to OPNAVINST 6110.1J. The Navy also provides sample workouts and the NOFFS app to help you with your training plan.

Read more on HPRC’s website about some basic training principles for aerobic/cardio conditioning, muscular strength, and mobility for your upcoming assessments.

Anger control plan

 It’s okay to get mad, but it’s not okay to get out of control. Try some of these resources to keep your anger in check and your relationships good.

Everyone experiences anger—it’s normal. It’s also normal that the people you love will make you angry at some point. The trick is figuring out how to manage your anger—an essential skill for yourself and your relationships. Not dealing with anger just makes the situation worse. Afterdeployment.org has handouts on different aspects of Anger and Anger Management to get you started, including Anger Cues and Measuring Anger, Myths About Anger, how to manage anger with Time-Outs, and how to create an Anger Control Plan.

For even more information on how to strengthen your relationships and manage your own emotions, check out additional resources in HPRC’s Family & Relationships and Mind Tactics domains.

Treadmills for trekkers

When conditions aren’t ideal for an outdoor hike, move your walking inside to a treadmill. Just make a few adjustments to ensure you’re getting a workout comparable to your regular hike.

Hiking is a great form of exercise and a great way to get outdoors and enjoy some scenery—especially when getting ready for deployment to challenging terrain. If the weather outside is less than ideal, however, or the winter temperatures become too frigid, you may need to move your hiking indoors to a treadmill. Keep in mind that you might not be working as hard on a treadmill as you would be hiking outside at your regular pace. Hiking requires different, often heavier footwear and involves a more diverse, varied terrain, both of which require more energy than walking in sneakers on a treadmill. If you want the same benefits, your treadmill needs to be set to at least a 3% incline for any speed up to 3.1 miles per hour to be comparable to what you expend hiking outside. You can still train for that mountain trek in bad weather—you’ll just need to make some slight adjustments. Happy trails…or treadmilling!

DMAA products continue to dwindle

HPRC has updated its list of DMAA-containing products, showing that 20 more products have been discontinued or reformulated to exclude the ingredient.

Since we first posted our list of DMAA-containing dietary supplement products in December 2011, the number of products being manufactured with this ingredient has continued to decline. Our most recent update shows only 79 dietary supplement products still being manufactured with DMAA; over the past 13 months more than 110 products have been discontinued or reformulated to exclude DMAA. Our search does still occasionally turn up products with DMAA that were not on our previous lists, but this is increasingly rare, with only four additions since our last update in October 2012.

Keeping steady with motion sickness

Motion sickness can affect anyone, and it can have a serious impact on military operations. Here are some ways to reduce your own risk.

Motion sickness can affect even the strongest Warfighters. Nausea, vomiting, dizziness, and sweating are some of the telltale signs of kinetosis, or motion sickness. The potential impact on individual and force readiness make it a concern in military medicine.

Motion sickness may affect individuals differently, but generally it follows a pattern. The earliest symptom typically is abdominal discomfort. If the motion continues, discomfort is usually followed by overly warm sensations, nausea, and wanting cool air.

Motion sickness can be alleviated to a degree by following these simple tips:

  • Pick a seat where motion is less likely to be felt, such as an aisle seat on a plane, a central cabin on a ship, or a car toward the front of a train.
  • Avoid sudden movements of the head, which can aggravate motion sickness.
  • Avoid tasks that involve prolonged close-up eye movement or focus (such as reading a book). Focus instead on the road in front of you or on a distant object so that your senses can confirm that you’re on the move.
  • Avoid alcoholic beverages before and during a trip, as alcohol can worsen motion sickness.
  • If possible, expose yourself to the motion in gradually and in stages until you adapt to the movement.

 

Jerome Greer Chandler, a former combat medic, describes the severity of motion sickness among U.S. service members in an article to The American Legion Magazine [PDF]. For a detailed reading on motion sickness and its effect among military personnel, see the Textbooks of Military Medicine (volume 2).

ACE being a good wingman!

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Be a good wingman and deploy ACE for someone in need!

Caring enough to really listen when someone needs it—also known as being someone’s “wingman”—can make a big difference in a Warfighter’s life. Being a wingman means showing care and concern for a buddy consistently—if you’re separated, for example, it means staying in touch and checking in regularly to make sure you’re both okay. When a buddy is thinking of hurting himself or herself, a great wingman skill to use is ACE—the acronym for “Ask, Care, Escort.”

Ask. If you are concerned, ask directly, “Are you thinking of killing yourself?”

Care. Next, as wingman, care for your buddy by staying with him or her, actively listening, staying calm, and removing anything he or she could use to hurt him/herself.

Escort. Finally, take your buddy to someone who is trained to help, such as a primary care provider, chaplain, or health professional, and call the National Suicide Prevention Lifeline or 911 for additional support.

To learn more about ACE, check out the Wingman Project website. For more information about suicide prevention, check out this Mind Tactics section on the HPRC.

Crazy for coconut oil

HPRC Fitness Arena: Nutrition, Total Force Fitness
Count on coconut oil for flavor and quick energy, not performance. And consume it in moderation.

Coconut oil has a sweet taste that lends distinct flavor to foods, and it contains several saturated fats—something the 2010 Dietary Guidelines for Americans suggest we eat less of. That is because eating saturated fats has been linked to atherosclerosis (“hardening of the arteries”) and increased risk of heart disease.

Although coconut oil is highly saturated, it has different types of saturated fats. One of these—lauric acid—is regularly touted as having performance benefits. Lauric acid is referred to as a “medium chain fatty acid” (MCFA), and the body processes MCFAs differently than it does “long chain” fatty acids (LCFAs). Importantly, MCFAs are digested more rapidly than long chain fatty acids, so they are quickly absorbed and available as an energy source. Some research suggests MCFAs might help to optimize and maintain glycogen stores, thus extending endurance performance. Not only that, MCFAs are less likely than other fats to be stored as fat—a plus if you’re concerned about weight control. The performance claims surrounding MCFAs and coconut oil have not held up, and claims about their weight loss benefits need more research.

The American College of Sports Medicine and the Academy of Nutrition and Dietetics joint guidelines for Nutrition and Athletic Performance indicate that MCFAs do not provide any performance benefit. To date, only two studies have shown improvements in performance. On the other hand, MCFAs have been shown to increase the body’s use of “fats” as fuels, reducing food intake, so such products may promote weight loss. There just isn’t enough information available to make any scientific conclusions.

If you choose to eat coconut oil, do so in moderation for its unique flavor and texture, because its health and performance benefits are still open for consideration.

Reward your loved one!

These two simple acts will last longer than flowers or a box of chocolates—give them a try.

Reward your loved one this Valentine’s Day. In studies that looked at relationship satisfaction, it’s clear that we’re happiest when we feel rewarded. Think back to when you were a kid and when you did something good – did you get a reward? Studies with more than 12,000 people revealed something you probably already know: As adults, we feel rewarded when we have positive interactions with our significant others and when we hear from them that they value being in a relationship with us. So this year, in addition to the usual flowers or chocolates or whatever you do for each other, try two simple acts: Do or say something loving to your partner, and in your own words tell them you’re happy to be in a relationship with them.

For more information on enhancing your relationship check out HPRC’s Family & Relationships domain.

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