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
Everyone has feelings—and by the time people become adults, most have a vocabulary for talking about them. Children, however, often don’t yet have this skill and are more likely to act out how they feel. A great way to strengthen your family is to help your child(ren) learn how to talk about feelings in an age-appropriate way. The Families Overcoming Under Stress (FOCUS) program for enhancing family resilience has created a “Feeling Thermometer” that you can use with your child so he or she can show you where his/her feelings fall. This is a great way to understand what your child is feeling and to start talking about emotions such as anger when a child gets too “hot,” so he or she can learn how to control such feelings and make that anger temperature go down.
For more ideas to strengthen your family, check out HPRC’s Family & Relationships domain.
Social media is great for staying connected with your friends and family, but you can also use it to your performance advantage by keeping up with information from reputable sources. HPRC’s social media and four others are reliable sources for great health and total fitness information for Warfighters, military families, and civilians. They also allow you to voice your opinion, ask a question, and interact directly with organizations. But remember: Just because it’s on the Internet doesn’t make it true. To get answers that are evidence-based, start here:
Posts evidence-based information on all components of human performance optimization
Operation Supplement Safety [Facebook]
Posts and answers questions on dietary supplements and how to use them wisely
Provides educational and inspirational messages around psychological health and resilience
Provides comprehensive military health and wellness information
Shares articles, blogs, and photos about military family life and wellness
Visit the MHS Social Media Directory for more great organizations you can follow.
DMAA, which the Food and Drug Administration (FDA) announced illegal in dietary supplements on 11 April 2013, has been used in many weight-loss, bodybuilding, and performance-enhancement products. HPRC has received many questions about it use by military personnel. To help answer questions about DMAA in general, we put together an Operation Supplement Safety (OPSS) FAQ. OPSS also has FAQs about Jack3d and OxyElite Pro, two popular dietary supplement products. Be sure to check back often as we add answers to other questions about ingredients in performance-enhancing and weight-loss supplements and how to choose supplements safely.
Both service members and civilians with at least seven Army 10-miler finishes under their belt are eligible for one of the 10,000 bibs available via early registration starting May 1st just after midnight for the 29th annual Army 10-Miler on Sunday, October 20, 2013. Service members must register with their .mil email addresses. Regular registration opens on May 15. Visit the Army 10-miler website for more information.
Increasing your flexibility with a regular stretching routine can help improve your performance by allowing your joints to move with greater range of motion (ROM) with each step, swing, or turn. Stretching also is a great way to increase the blood flow to your muscles, so it can be helpful prior to PT or sporting events. You can start increasing your flexibility with simple stretching and foam rolling exercises; check out our Performance Strategies for tips on how to begin.
Increasing the strength of your respiratory muscles (the ones that help you breathe: your diaphragm and the muscles between your ribs) will improve aerobic fitness, especially for long-duration tasks. Respiratory muscle training (RMT) can be achieved through whole-body aerobic exercise, upper-body strength conditioning, and some commercial RMT devices. However, using your military Pro Mask or other commercial mask device as a method of RMT is not going to prepare you for higher elevations. Studies have also found that RMT only slightly improves performance in those who are already aerobically fit, (i.e., military personnel); it has somewhat more benefit for those less fit or with chronic conditions. Your Pro Mask was made to protect your lungs, eyes, and face from chemical and biological agents, radioactive particles, and battlefield contaminants. It does not create enough airflow resistance to help improve aerobic capacity, and it wasn’t designed to be exercise equipment. In addition, there is no scientific evidence to show that using commercial masks at normal altitudes will improve your performance at high altitudes. You can read more from USARIEM about using Pro Masks and commercial products for exercise training, as well an overview of current information and recommendations.
Two techniques continue to be found to be effective no matter the age of the learner:
- Spread out your learning. When you need to learn something new, don’t cram it in right before you need it. Instead, distribute it over time in order to learn the most—and it’ll help you remember more of what you learn as time passes. So start ahead of time and diligently work towards your deadline. Then when you need the information, you may be able to remember it.
- Be put to the test! Testing allows you to evaluate your knowledge on a subject. Practice tests help you sharpen your skills through direct questioning or applying knowledge or skills in a similar task. So don’t be afraid to put yourself to the test: Use practice tests, flashcards, and/or practice problems to help yourself learn as much as you can and retain what you learn.
Some beloved techniques, such as highlighting and summarizing, may not be as effective as widely thought. Although this research focused on academic learning environments, the same information may be able to benefit military personnel as they learn new topics and skills throughout their career.
There is no one method that is the best for everyone and every task. In fact, combinations of learning methods have yet to be studied. Ultimately, you should judge these techniques according to your specific learning goals and determine what works best for you.
The Food and Drug Administration (FDA) has issued a Consumer Update warning of the potential dangers of DMAA, which was announced illegal in dietary supplements on 11 April 2013. DMAA is also referred to as dimethylamylamine and other names. This dietary supplement product ingredient has been used in many weight-loss, bodybuilding, and performance-enhancement products. FDA received numerous reports of illnesses and death from the use of products containing DMAA; commonly reported reactions include heart and nervous system problems as well as psychiatric disorders. DMAA has been the focus of conflicting information regarding whether or not it is a natural extract from geranium. FDA has now found “the information insufficient to defend the use of DMAA as an ingredient in dietary supplements.” Online, FDA also stated, "Dietary supplements containing DMAA are illegal and FDA is doing everything within its authority to remove these products from the market."
For more information, read the FDA Q&A on DMAA here.
Previously HPRC reported on how much physical activity healthy adults need. This week, the spotlight’s on children and teenagers—and whether they’re getting the exercise they need.
According to the Physical Activity Guidelines for Americans, children and adolescents need at least 60 minutes of physical activity every day, including:
- Aerobic exercise for most of the 60 minutes. Most days can include either vigorous-intensity activities (such as running, swimming, and jumping rope) or moderate-intensity activities (such as walking or skateboarding), but at least three days a week it should include at least some vigorous-intensity exercise. Check out Let’s Move! for ideas on how to get active as a family.
- Muscle-strengthening activities such as playing tug of war, exercising with resistance bands, or climbing on playground equipment. Strengthening exercises should be done at least three times a week. For safety guidelines on strength training for children and teens, check out this article from HPRC.
- Bone-strengthening (impact) activities such running, jumping rope, basketball, tennis, and hopscotch. Impact activities strengthen bones and promote healthy growth and also should be done at least three times a week.
For more ideas on moderate- and vigorous-intensity aerobic activities, as well as muscle-strengthening and bone-strengthening physical activities, check out the table in Chapter 3: Active Children and Adolescents of the Physical Activity Guidelines. For more ideas on getting fit as a family check out Let’s Move, a comprehensive initiative by the First Lady. For military-specific resources, check out HPRC’s Family & Relationships domain.
Biofeedback teaches you how to control your body’s nervous system in order to reduce pain and stress and promote relaxation. Biofeedback can sometimes relieve musculoskeletal pain such as neck, back, and shoulder pain. It also may work for migraines and stress- and tension-induced headaches. For more in-depth information, read HPRC’s InfoReveal on biofeedback for pain management.