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
Being able to hear well is crucial for a Warfighter, not only for effective communication but also for survival. Noise-related hearing loss, including tinnitus, can be a tactical risk for individual and unit effectiveness. Blast injuries from improvised explosive devices (IEDs), RPGs, and mortar rounds are the largest cause of hearing loss for forces in Iraq. Unfortunately, it has become an "invisible" injury and an accepted outcome of military service. Compensation payments for hearing loss as the primary disability increased 319% between 2001 and 2006. While the military has done extensive research and established standards regarding noise and noise exposure, here are a few things you can do to help minimize the effects of this occupational hazard.
- Wear hearing protectors when firing weapons or traveling in noisy vehicles or aircraft.
- Make sure that earplugs such as combat arms earplugs (CAE) fit properly to protect your hearing and still communicate effectively.
- Replace lost or damaged hearing protectors as soon as possible.
- Limit exposure to “annoying noise” during normal daily activities. Trying to ignore noise can increase heart rate and blood pressure, cause sleep difficulties, and lead other negative health consequences.
- Report any signs of hearing loss as soon as possible.
While there is currently no cure for tinnitus, there are treatments available. Noise pollution may be an inevitable part of serving in the military, but it doesn’t have to leave you with a permanent reminder. Do what you can to help hold on to your hearing.
The DoD Hearing Center of Excellence is committed to preventing, treating, and rehabilitating hearing loss and auditory injury for service members and veterans. The HCE offers evidence-based clinical care in collaboration with other organizations and Centers of Excellence to improve quality of life and raise awareness about noise pollution and occupational safety.
Strength training is an important aspect of military fitness and resilience. Building muscle through strength and endurance training can increase bone density, improve balance and stability, and reduce your risk for injury. There are several training options for getting strong: free weights, machine weights, body-weight exercises, and/or circuit training are all effective strategies for building muscle. For more details, read HPRC’s Performance Strategies for Muscular Strength. If you have never done a resistance-training program, learn the proper form first by working out with a professional instructor, which will keep you injury-free and help you choose a program you can stick with. Training for the PFT/PRT? Read more about building muscular strength and endurance for optimal test results.
Be extra cautious when taking dietary supplements before and after surgical procedures; some products can have serious negative effects on surgical procedures. For instance, certain supplements prevent certain blood cells (platelets) from clumping, resulting in excessive bleeding during surgery. Some of the ingredients commonly found in supplements that hinder platelet aggregation are ginko biloba, saw palmetto, glucosamine, black tea, fish oil, and garlic. If you are having a surgical operation, consider abstaining from these items or consume these items in moderation a few weeks before and after the procedure. For more a complete list of products and additional information, including other surgical risks associated with dietary supplements, read this web page from the Natural Medicines Comprehensive Database. And always read product labels carefully; many include warnings of potential medical risks, including the length of time prior to surgery that you should discontinue use.
Have you breathed deeply lately? Breathing’s not something we usually have to think about, so we tend to take it for granted. But our breath can be a powerful tool for relaxation and stress relief. Taking time every day to focus on deliberate breathing—that is, breathing deeply and with control—can allow your body’s relaxation response to kick in and help you de-stress.
Slow-paced and deep-breathing exercises have been widely studied for their relaxing effects on the body’s stress response system. There are several types of deep-breathing exercises you can perform, but one of the easiest and most common is just called “deep breathing” (or “diaphragmatic breathing”). HPRC has a video on Breathing Exercises for Optimized Performance that introduces three breathing strategies for human performance optimization: “Deep Breathing,” “Alternate Nostril Breathing,” and “Fast-Paced Breathing.” A longer version is available for you to practice along with the instructor, or you can download a Performance Strategies transcript that takes you through these breathing exercises step-by-step to achieve relaxation.
For more ideas on relaxation strategies, check out the Stress Control resources in HPRC’s Mind Tactics domain.
Tough times challenge you to grow and develop new skills to deal with new challenges. If you find yourself in a tough situation you can’t change, you can at least control how you react while you’re in it. It’s how you interpret a situation that determines how you react to it. Therefore, if you find yourself in a tough situation, pause—think about what you can (and cannot) control, starting with your thoughts. This can often give you strength in new areas. Reflecting, meditating, praying—or in some way connecting to something greater than yourself—is a performance tool that can help you persevere through the challenges you may encounter along the way.
For more ideas on how to take charge of your thinking, check out the HPRC’s Performance Strategies on “Reframing your thinking traps for peak performance.” And for even more ways to persevere, check out HPRC’s Performance Strategies for “Optimizing Your Body’s Response.” Finally, for more ideas related to spirituality, check out the Spirituality section of HPRC’s website.
Total Force Fitness requires optimal performance, and optimal performance requires optimal sleep. One way to get your best sleep may lie in some of the subtle sounds you hear every day. You may have heard of “white” noise, a type of random, constant sound that can filter or mask surrounding noises. Studies have now found that another kind of sound—“pink” noise—can help your sleep be even more restful than actual silence. Unlike white noise, the volume of pink noise is essentially the same regardless of its frequency. (For serious audio buffs, here’s an explanation from Georgia State University’s “HyperPhysics” department.) When you think of pink noise, think of rain falling or the rhythm of a heartbeat. This kind of noise regulates and synchronizes with your brainwaves, which enhances the percentage of time you’re in a restful, stable sleep. Pink noise might be another strategy to add to your arsenal for getting better sleep. You can get recordings of pink noise from a variety of sources online—some even free—for your smartphone or other mp3 player or cd/dvd player. A little searching should turn up something you like. And read more about the importance of sleep and how it affects your performance.
Preparing federal and state tax returns can be a time-consuming and aggravating task. Good news: There’s help out there! Most military bases offer free tax advice for Warfighters and their families through the Volunteer Income Tax Assistance Program, with certified volunteers trained by the IRS to know military-specific tax issues. Also, if you are eligible, Military OneSource offers federal and up to three state returns online free.
If you are deployed, you and your spouse may quality for a tax return deadline extension up to 180 days after you return from theater. For more helpful tips—including acceptable deductibles on out-of-pocket moving, travel, and uniform costs—visit the IRS and DoD YouTube video resources.
Progressive muscle relaxation (PMR) is a way to relieve the physical symptoms of stress and anxiety that show up as tense, aching muscles. This mind-body practice helps you consciously release muscle tension so that you’re able to function throughout the day and relax during downtime. Using PMR, you learn to release tension and develop deep relaxation by actively tensing and then relaxing the muscles throughout your body. The outcome: You can train your body to relax on command. Check out the description of how to do PMR in the Controlled Response handbook section of the OSOK Total Force Fitness program.
For more information on relaxation strategies, check out the Stress Control resources in HPRC’s Mind Tactics domain.
Water/pool workouts and swimming are great ways to give aching joints a break or recover from an injury and still get in a good workout. Exercising in the water provides the same aerobic fitness benefits as exercising on land. In fact, exercising in water may be less work for your heart; it pumps out more blood per beat, and heart rates are slightly slower. What’s more, pressure from the water speeds blood flow back to your heart, where your blood gets the oxygen that your muscles need during exercise.
Aquatic exercise is great for most people, including older and younger folks. Consider jumping in a pool to reduce stress and the risk for overuse injuries and as an alternative to your usual exercise routine.
Both deer velvet and IGF-1 have been in the news lately, and HPRC has received many questions about what these are and whether they improve athletic performance. Does deer velvet contain IGF-1? Read this OPSS FAQ about deer velvet to find out. To learn what IGF-1 is and whether it is banned in the military, read more in the OPSS FAQ about IGF-1. Be sure to check back often, as we add answers to other questions about ingredients in performance and weight-loss supplements and how to choose supplements safely.