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
Brazilian Jiu-Jitsu—or BJJ—focuses on ground fighting techniques, also known as grappling. You can start your training at a level appropriate to your physical fitness, but ultimately you will find that your endurance increases as your opponent also learns the techniques designed to dominate. Although BJJ requires little to no physical strength—mainly technique and balance—you will find that your muscle tone and mass increase gradually without requiring weight training.
In this final entry in our holiday season series, we remind you to foster a good friendship with your loved ones. Try these ideas:
- Discuss each other's goals and dreams for the future.
- Listen to the your partner talk about the daily things that interest him or her, and share what interests you.
- Do things together that you both enjoy.
Friendship with your partner is an important part of long-term marital satisfaction.
Whether you are at home or on operations, healthy snacking can sustain your mind and body so your performance is maximized. Keep high-nutrient foods on hand at home, while at work, or during night operations. For specific suggestions and tips on healthy snacking, see the Warfighter Nutrition Guide.
Swimming is an excellent way to reduce the risk of disease. It works your entire body and activates all the major muscle groups; contributes to muscle strength, flexibility, posture, and endurance; promotes weight loss and stress reduction; and improves cardiovascular conditioning by lowering your resting heart and respiratory rates and making blood flow to the heart and lungs more efficient. Swimming is also very low risk for injury because it places stress on your bones, joints, and connective tissues, thanks to the buoyancy of the water. Swimming 15 to 30 minutes each day can have a very positive effect on your overall health.
When having a disagreement with your spouse or partner, defusing the situation helps calm things down and helps you and the other person reconnect and repair your relationship. You can defuse most situations by:
- agreeing to disagree;
- bringing humor into the conversation;
- using gentle statements; or
- being intimate.
Sometimes what works in one conflict doesn’t work in another. Be flexible and see what works—make the effort to use one or more of these techniques in every disagreement.
When training, an athlete should be specific about methods of training that meet the needs of the activity he or she is training for. To achieve an optimal performance level, a sprinter will train in a different way than, for example, an endurance athlete such as a marathon runner. Make sure that you “stress the physiological systems” right for your type of activity. In other words, if you are going to compete in a race, you need to run to become a better runner. Likewise, if you are going to compete in a cycling or swimming event, you must perform those exercises to become better. Wanna be a better tennis player? Play tennis! Although a well rounded program that includes strength training, aerobic conditioning, and flexibility exercises will improve your general fitness, to improve at a specific activity or sport you must perform that particular exercise.
Last week we started a series on survival tips for couples during the holiday season and discussed how many positive interactions couples need to do to make up for one negative interaction. This week, we're focusing on the “Four Horsemen of the Apocalypse”—a term coined by researchers for four features of communication that can destroy a relationship over time. Try to avoid these when communicating with your loved one:
- Criticism: Don’t made global negative statements about each other.
- Contempt: Don’t be sarcastic (in a mean way) or mocking towards your loved one.
- Defensiveness: Don’t respond to defend your behavior without first listening.
- Stonewalling: Don’t withdraw or ignore your loved one.
Too much of these characteristics has been linked to unhappy relationships over the long term. As stress and tensions rise throughout this holiday season, remember to be vigilant about avoiding these four kinds of behavior.
The Army and Air Force Exchange Service (AAFES) has temporarily removed products containing 1,3-dimethylamylamine (DMAA), also referred to as methylhexanamine, Geranamine, and geranium oil, extract, or stems and leaves from its stores. DMAA is increasingly being associated with serious adverse events. For additional information about the recent AAFES decision, read the Stars and Stripes article. We have also put together a list of products containing DMAA carried by AAFES for your information.
A list of products containing DMAA carried by AAFES (to include GNC) includes:
USPlabs Jack3d (Tropical Fruit and Lemon Lime)
USPlabs OxyELITE Pro
Nutrex Research Lipo-6 Black (his and hers)
Nutrex Research Lipo-6 Black Ultra Concentrate (his and hers)
Nutrex Research Hemo-Rage Black Powder, Punch, Berry
Fahrenheit Nutrition Lean EFX
Muscle Warfare Napalm
SNI Nitric Blast
BIORhythm SSIN Juice
MuscleMeds Code Red
SEI MethylHex 4,2
Gaspari Nutrition Spirodex
Eating disorders affect more women than men, and usually there is no single cause. Risks of developing an eating disorder can stem from genetics; biologic, emotional, and personality disorders, as well as family situations. Warfighters are not immune to these disorders and may even have a higher percentage than the general population. Having an eating disorder can significantly impact your performance. Not getting enough food or not eating healthy, consistent amounts of food means that your body is not being fueled optimally for performance. The University of Maryland Medical Center has put together a report on risk factors, causes, symptoms, diagnosis, and treatment for eating disorders as well as links to other helpful resources.
The Los Angeles Times is reporting on how the Marine Corps has hired 27 certified athletic trainers—most with experience tending professional and college athletes—to oversee training for enlisted recruits and officer candidates at sites throughout the United States. According to the article, this is a new direction for the Corps: Not that long ago, the drill instructors might have dismissed recruits who complained of being injured and ordered them back into action.
To learn more about military recommendations for prevention of injuries related to physical training related, visit the HPRC’s Injury Management page and click on the link to read Recommendations for Prevention of Physical Training (PT)-Related Injuries.