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
The holidays are supposed to be a time of joy, but for many the expectations around the season leave them feeling depressed, lacking in motivation, feeling family friction more acutely, and on top of all of that, vulnerable to overeating. Now’s the time to shift your thinking to stay happy this holiday season. Check back every week as we present tips on how you can do this for yourself.
Tip #1: Shift your thinking to decrease stress
Realistically, it’s unlikely you can make holiday stress just go away, but you can change your response to that stress. Noticing your thoughts and emotional reactions can empower you to experience different, less-charged reactions, resulting in more positive thoughts and actions. Learn about the common thinking traps that you can get stuck in and how to reframe them. Noticing and then shifting your thinking can have a big impact on what you feel—try it out and see for yourself.
For more ideas, check out HPRC’s section on Mental Resilience.
Being able to be close and sexual are key aspects of intimate relationships. Warfighters struggling with PTSD, TBI, or other combat injuries may be surprised to find that injuries can impact their ability to have sex, derive pleasure from sex, or be intimate by connecting emotionally with their partner. Or conversely there might be too much emphasis on sex (engaging in or talking about it inappropriately).
To learn more, check out these two fact sheets from the Uniformed Services University: “Reintegration and Intimacy: The Impact of PTSD and Other Invisible Injuries“ and “Physical Injury and Intimacy: Managing Relationship Challenges and Changes.” Both include suggestions for how to improve intimacy.
You’ve been training, and now you’re in pain. It could be you’re having a painful introduction to one of your tendons. Strong tendons connect your muscles to the bones in your body and help you move by pulling on the bones when your muscles contract. Damage to tendons can occur from repetitive activities (including running and firing your weapon repeatedly over an extended period of time) or from sudden movements that put too much stress on a tendon. If you can’t avoid these activities, then pay attention to the warning signs that a tendon could be reaching its breaking point: pain, especially when moving the affected area; swelling over the area of pain; and, possibly, loss of motion in the joint.
The best way to avoid having to get treatment for tendonitis is to prevent it from happening in the first place! Follow these tips:
- Overall health: Maintain a healthy diet and weight, and check out HPRC’s Nutrition domain.
- Posture and body mechanics: Pay attention to your posture and make sure that you use correct body mechanics, especially when lifting and moving heavy objects.
- Maintain adequate muscle strength so your body can react to stresses you place on it.
- Maintain adequate flexibility.
- Consider proper workout gear, especially footwear.
- Activity modification: Rest the affected area. This could mean taking some time off from activities that cause pain and further damage. For example, if you’re a runner with Achilles tendonitis, try biking instead until the tendon has healed enough.
- Ice: Cold can help to decrease pain and swelling.
- Physical therapy: Gentle stretching and strengthening exercises, as well as massage, might help but should be done under the supervision of a healthcare provider.
- Anti-inflammatory medications: Ask your physician about medications that can help your condition.
- Bracing or casting might be needed in severe cases.
You should see your doctor right away if you experience fever, redness, and warmth in the affected area, or multiple sites of pain. For more information on injury prevention, check out HPRC’s “Preventing common injuries,” which covers six specific areas of injury: wrist and hand, knee, ankle, rotator cuff, back, and IT band.
TRICARE is having a webinar on November 21st, 2013, from 1300 to 1400 (EST) about smoking cessation benefit and programs. Learn about the resources available to you. You can register to attend here. And for more information on quitting tobacco, check out this section of HPRC’s website.
There are many components that contribute to a Marine's optimal readiness, including physical fitness, diet and nutrition, injury prevention, and fatigue management. A balanced and effective approach for optimum performance and combat conditioning should address all four aspects. That’s where HITT comes in.
HITT is a comprehensive strength and conditioning program that takes into consideration the physical demands of operational activities to help Marines optimize their combat readiness. The HITT program focuses on the key components of superior speed, power, strength endurance, combat readiness, and injury prevention.
The four major components of the HITT program include:
- Injury Prevention (including active dynamic warm-up)
- Strength and Power
- Speed, Agility, and Endurance
- Flexibility and Core Stability
The HITT workout program can be customized as a training tool for a unit or an individual. It can also supplement your current training routine. The workouts are divided into three different modules to address each of the four components listed above.
- Athlete HITT develops basic strength and speed using barbells, kettle bells, dumbbells, speed harnesses, resistance trainers, and sleds.
- Combat HITT develops functional strength and endurance using suspension trainers, ammo cans, partner drills, and endurance training.
- Warrior HITT develops explosive power and agility using Olympic lifts, plyometrics (jumping exercises), battle ropes, cones, hurdles, and ladders.
Exercise videos provide instruction and demonstrations on how to do the exercises and movement properly. The program also uses periodization to promote long-term training improvements while avoiding over-training. Lastly, the program is categorized into specific phases, each with its own objectives and set of training parameters:
- Pre-Deployment Phase (Warrior, Combat, Athlete). The main goal is to build overall strength and performance, similar to “off-season training” in a traditional sport setting.
- Deployment Phase (Combat). The objective is to maintain overall fitness levels and reduce the risk of injuries while deployed. This is the Marine’s “in-season training”.
- Post-Deployment Phase (Athlete). The emphasis is reintegration/strengthening. If a Marine were to sustain injury or lose a significant level of performance, this phase would help get him/her return to full training status.
HITT is endorsed by the National Strength and Conditioning Associations (NSCA) Tactical Strength and Conditioning (TSAC) Department. By implementing the latest cutting-edge training methods and sound science, the HITT program builds fitness for today's tactical athlete – the United States Marine. Read more about HITT and other Marine fitness information on HPRC.
When you have to focus continuously for long periods of time, your brain does, in fact, become tired. Take a break: The symptoms of being mentally burned out can include irritability, lashing out at others, inability to plan, problems with decision-making, lack of drive, and performance errors. Mental fatigue can set in before you’re even aware you need a break, leading to the types of attention problems that ultimately lead to poor performance.
Mental fatigue can also include:
- Lack of clarity in your own head
- Conflict between what you’re thinking and what you are actually doing
- Feeling like you are in over your head
Mental fatigue can also make you feel tired physically, which is why it can be a greater risk for those who must sustain both focus and physical alertness. A brain busy with non-relevant matters also can be tied to feeling “spent.” You not only lose your mental edge and feel more exhausted, but you probably won’t push yourself physically as hard as you need to.
Fortunately, there are ways to combat mental fatigue. The best way is take a break and escape to a place you find relaxing or inspiring. However, if you’re in an office or on a mission, there are various mind-body strategies you can try. Mindfulness techniques are “mental push-ups” that strengthen as well as refresh your brain, so give them a try and give your brain a break.
The Marine Corps’ High Intensity Tactical Training (HITT) program is becoming more and more popular on Marine bases across the country. HITT is designed to enhance the operational fitness and optimize the combat readiness and resilience of U.S. Marines. You can now access the HITT library of exercises on the go: Download the HITT app from iTunes and Google play today!
Do you ever feel that you and your partner talk about the same issues over and over again? You’re not alone: Only 30% or so of the problems couples struggle with can actually be solved, leading to discussions that keep coming up about the other 70%. Solving the issues that can be solved is great, but learning how to interact in a positive manner about the “perpetual problems” is a good skill in any relationship.
One way to do this is to go through a structured problem-solving strategy such as this:
- Specifically state the issue.
- Briefly state why the issue is important.
- Brainstorm and discuss possible solutions to the issue.
- Have everyone involved agree on a realistic “solution”—even if it’s just a game plan for how each person is going to respond about the topic.
- Pick a specific amount of time to try the solution.
- Then give the solution a try.
Remember, the “solution” doesn’t have to mean a resolution to the problem; it can just be about new ways to approach the issue. For example, if you fight over one of you being late frequently, discuss ahead of time how you each would like the other person to respond. Maybe the latecomer needs to call or text if running late, or the punctual person calls ahead to find out if the other will be on time. And maybe you need to set a window of time rather than something exact.
November 11th is Veterans Day. HPRC would like to take this moment to thank each and every one of our Veterans and their family members who have so selflessly served our country. The VA describes Veteran’s Day as “a celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.”
Thank you to our Vets!
Whether you’re falling asleep or too “amped up,” you probably aren’t performing your best. Depending on who you are and what the task is, some middle ground is generally going to be best.
With simple tasks that require little conscious thinking, your reaction time is probably at its best around 60-70% of maximum heart rate (see HPRC’s article on aerobic conditioning), but response times for bigger bursts of movement improve if you’re more amped up. For example, you may be able to pull the trigger of your weapon fastest when you’re at 60-70%, but reaching for your weapon in the first place may be quickest if you’re at 90%. Keep in mind that this may not apply to more complicated tasks that involve rapid thinking, such as distinguishing a “friendly” from a “non-friendly” when someone is disguised.
There are two basic ways to get yourself amped up: physical activity and anxiety. Physical activity can happen through an intentional warm-up or even on its own because of the demands you are facing. If anything, you might find yourself needing to calm your body down. The same goes for anxiety. There’s the “butterflies-in-your-stomach” kind of anxiety and the more panicky “Darn! What do I do now?” kind. A little bit of the butterflies kind can be helpful, but again, it’s good to learn how to calm down and find middle ground!
To learn more about being in the right “zone” for what you are doing, check out HPRC’s “Performance Strategies: Optimize Your Body’s Response.”