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
Family separations in the military have the added stress of uncertainty. For that reason, couples may need to make additional effort in order to communicate well while separated. Two studies offer tips for how to handle communication during deployment.
One recent study examined communication between military husbands and their wives during deployment. Interviews with wives of deployed Warfighters revealed that couples can deal better with the stress of being separated by balancing talk of everyday things with more meaningful conversations. Couples generally seemed to benefit from keeping deployment communication similar to non-deployment communication in both planned and spontaneous discussions.
Another study examined communication during deployment, as well as PTSD after deployment, and found that the positive impact of emails, care packages, and letters depended on how happy participants were with their relationships. More emails, packages, or letters during deployment sent between happier couples was associated with lower PTSD symptoms post-deployment.
Both of these findings suggest that strong, happy relationships play an important role before, during, and after deployment. For more ideas and tips for optimizing your communication and/or relationships, visit HPRC’s Family & Relationships domain.
The Institute of Medicine (IOM) just released its recommendations for obesity prevention in response to the rising obesity rates in the United States, a problem that affects the military. IOM has also developed an interesting graphic that shows where significant problems lie and how we can change our communities to help solve them. See the graphic and download the free report here.
In an April 2012 Times article Dr. Martin Seligman, whose work on “positive psychology” influenced Comprehensive Soldier Fitness, explains his stance that soldiers can enhance their mental toughness through optimistic thinking. By seeing situations as temporary—“It will go away soon”—or specific—“It’s just this once”—or changeable—“I can do something about it”—you can make it through adversity and perform optimally. The training also emphasizes how resisting negative thoughts such as “Maybe I don’t have what it takes to be a soldier” while expressing gratitude—“I made it farther than I did last time”—are part of the puzzle to building resilience and becoming mentally tough. To learn strategies that can help build mental toughness, visit OSOK’s Mind Tactics module in HPRC’s Total Force Fitness domain.
Memorial Day began as “Decoration Day” after the Civil War. In 1882, Decoration Day became widely known as Memorial Day, and after WWII it became a day to remember all our fallen heroes, not just those from the Civil War. In 1967, Congress passed the law making it an official holiday to be celebrated on May 30, subsequently changed to the last Monday of May. We at HPRC extend our greatest appreciation to those who have perished for our nation and offer our sincere sympathy for the families left behind. There are many ways people choose to remember those who gave their life as a supreme sacrifice to our country and its ideals, but most involve outdoor activities with families. HPRC (www.hprconline.org) is dedicated to providing our Warfighters and their families the information they need to build their resilience to prevent injury and illness and carry out their missions as safely and effectively as possible. Our desire is to reduce the level of sacrifice our warriors have to make as they fulfill their future missions for us and for our Nation.
The latest update of HPRC’s list of DMAA-containing dietary supplement products is now available online. Six more products have apparently been removed from the market; one has been added to the list because the fact that it contains DMAA is stated only on the product label, not on the manufacturer’s website.
Following in the wake of the Food and Drug Administration’s warning letters to manufacturers and distributors of dietary supplements containing DMAA, the Army announced that its own study on the effects of DMAA on soldiers will continue. Read about the announcement and more in the recent Stars and Stripes article. For more information about the FDA’s action, you can read HPRC’s post, which also includes a link to the FDA news release.
When you begin a resistance training program, how do you know how much weight you should be lifting? Most muscular fitness programs are designed around lifting a percentage of your maximum strength.
The first step in this process is to determine what your maximum strength is. A popular technique for assessing muscular strength is the one-repetition maximum test (1RM), or the maximum amount of weight you can press once but not twice. Alternatively, multiple repetition tests can be performed as a reliable estimate of maximum strength. One study found that a five- repetition test was the most accurate, but no more than 10 reps should be used to estimate strength. This instructional video will demonstrate the ACSM protocol for a 1RM test. This protocol can also be applied to a multiple-repetition test. For example, determine the maximum amount of weight you are able to lift five times, but not six times, for a five-rep max test. If you have doubts about whether this is the right test for you, be sure to consult your doctor.
The second step is to determine what percentage of your 1RM, in weight, you should use to improve your muscular strength and endurance. Typically, improvements in muscular strength are seen when using 60-80% of your 1RM. Increased muscular endurance is achieved using about 50% of your 1RM. Read more on muscular fitness and more details on how to train for each here. Once you have assessed your maximum strength, use this conversion chart from the National Academy of Sports Medicine (NASM) to determine percentages of your 1RM.
The Food and Drug Administration (FDA) sent warning letters to manufacturers and distributors of dietary supplements containing 1,3-dimethylamylamine (DMAA) due to lack of safety evidence provided before marketing. The FDA states that information about the safety of DMAA as a dietary supplement ingredient has not been identified. For more information, see the FDA News Release and HPRC’s latest on Dietary Supplement Products Containing DMAA.
Federal food safety information from the U.S. Food and Drug Administration (FDA) and the U.S. Department of Agriculture (USDA) is now provided on HPRC’s Nutrition domain page via a new “widget” (app) from the U.S. Department of Health and Human Services. Recent food safety alerts and recalls are automatically displayed and updated as new recalls, etc., are added. Please see this new feature by visiting HPRC’s nutrition section.
A recent article in the New York Times looks at the combination of neuroscience and exercise. A new theory suggests that your brain, not your hormones, increases or decreases your appetite after a workout. Researchers at California Polytechnic State University studied different areas of the brain that control whether we want and like food and how these areas are affected by exercise or sitting still.
Scientists found that “responsiveness to food cues was significantly reduced after exercise.” Compared to sitting for an hour, exercisers were much less interested in food, even ice cream sundaes. The subjects in the study were in their 20s and fit enough to sustain strenuous exercise for an hour. This is in contrast to a study that found the same areas in the brain were excited in an overweight and sedentary population after exercise, causing them to want and eat more food.
While the effect is still unclear and more variables need to be tested, researchers conclude that exercise has a definite impact on how your brain responds to food.