Blog Archive

2014

2013

2012

2011

2010

Alerts

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

OPSS Hompage Button tall

Natural Medicines Homepage Button tall

Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

DMAA list updated for April 2014

Fueling Performance Photo Campaign
Share photos of how you fuel your performance and be featured on our Facebook page!

Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

Operation LiveWell

Performance Triad

You are here: Home / HPRC Blog
RSS Feed for Total Force Fitness

HPRC Blog

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

Physical activity can boost quality sleep

A new study suggests that exercising at least 150 minutes a week can help people sleep significantly better and feel more alert during the day.

Besides keeping you healthy and fit, exercise has another important benefit. According to a news release from Oregon State University, a study conducted on more than 2,600 men and women between ages 18 to 85 found that individuals who exercise for 150 minutes a week at a moderate to vigorous level experience a 65% improvement in sleep quality. In addition, active people experienced less daytime sleepiness than those who are inactive. These findings appeared to be across the board—subjects experienced better sleep regardless of age, weight, and other health habits. For many, regular physical activity can be an effective, non-pharmaceutical alternative to improving sleep and concentration levels during waking hours.

The study, which was published in the December 2011 issue of Mental Health and Physical Activity, adds more evidence to the amazing body of research that demonstrates the importance of exercise for overall health.

Fueling the machine

HPRC Fitness Arena: Nutrition, Total Force Fitness
Food is essential to our survival and healthy eating has a big impact on your physical performance.

Warfighters must be in excellent physical condition to endure a variety of physical tasks for extended periods. Healthy eating will greatly affect your physical performance. For good health and performance, eat the energy-providing nutrients (known as macronutrients)—carbohydrates, proteins, and fats. These foods supply fuel and are involved in many functions in your body. For detailed information on each of the macronutrients, see the Warfighter Nutrition Guide.

Running to exercise

Running is one of the easiest forms of aerobic exercise, which strengthens your heart and improves your overall health.

Running is a great exercise to help reduce your risk of heart disease and stroke. Running improves your cardiovascular system by strengthening your heart muscle and improving your circulation. As your heart muscle becomes stronger, your heart can pump more blood more easily. This helps deliver more oxygen to fuel your working muscles and remove byproducts such as carbon dioxide.

Workouts you can do at home during the holidays

You can fit in these workouts at your home through the holiday season to keep you on track.

With the holiday season upon us, finding time for our usual workouts can sometimes be difficult. Two great physical fitness resources are the American College of Sports Medicine (ACSM) and the American Council on Exercise (ACE). Each has online workouts that you can try for free.

For a total body workout that you can do at home with free weights, try this total body workout from ACE that includes videos of the warm-up, the workout, and the cool-down. For a total body workout without additional equipment, try this at-home workout.

If you have less time, try this Basic Bodyweight Strength Training Program from ACSM.

Fit in these workouts in at home through the holiday season to keep you on track.

DMAA-containing products in question

HPRC offers a list of products containing DMAA to help you make informed decisions in buying dietary supplements.

Dietary supplement products containing DMAA have been temporarily removed from military stores by the AAFES, but they are still available on the public retail market. HPRC has prepared a list of many of these products to help you watch for them if you are considering the purchase of dietary supplements. DMAA is found most commonly in products sold for bodybuilding or weight loss, but it can also be found in other performance-enhancing products, as well as in recreational party pills. The list also includes other names for DMAA that may be found on product labels. To download the list, go to the Dietary Supplements Resources page under the “Resources” tab, or just click on this link to directly access “Dietary Supplement Products Containing DMAA.”

Brazilian Jiu-Jitsu

This martial art relies on technique and balance to overcome an opponent, but it will also tone and build muscle without the use of weights.

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.

Survival tips for couples during the holidays #4: Friendship

A marital friendship is an important part of long-term marital satisfaction.

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.

Healthy snacking can help your performance and alertness

HPRC Fitness Arena: Nutrition, Total Force Fitness
Healthy snacking can sustain performance at home or in the field.

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.

Swim to stay healthy

Swimming is not only one of the best total-body exercise forms, it can also help you avoid getting sick. Take the plunge!

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.

Survival tips for couples during the holidays #3: Repair

When tensions arise between you and a loved one or friend, here are some tips to help you defuse and repair the situation.

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.