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HPRC Fitness Arena: Total Force Fitness

Aquaman to the rescue!

HPRC Fitness Arena: Environment, Total Force Fitness
Filed under: Diving, Environment, Gear
Scientists hope to turn military divers into real life “Aquamen” with new technology designed to help them avoid some of the dangers associated with diving.

Pentagon scientists are hoping to build special gear designed to turn divers into veritable Aquamen (and Aquawomen). Although it’s still in the research phase, the new system would protect divers from the adverse effects of diving too deep or surfacing too fast. Sensors would read and adjust to a diver’s physical signs as well as help control levels of nitric oxide to prevent the decompression sickness known as “the bends.” When a diver ascends too quickly, bubbles form inside the body, which can block the blood vessels in the spinal cord and disrupt the nervous system. It can be very painful and can lead to joint pain, paralysis, and even sudden death if a diver is not careful.

The new diving gear will be a portable and versatile system that can potentially serve for use in other special operations as well as for civilian divers. This system will have to be designed for the most extreme combat dive profiles, which sometimes require a 35,000-meter free-fall from an aircraft, diving 200 feet below the surface for at least two hours, surfacing, and immediately diving again, followed by continued protection after being picked up in an unpressurized aircraft. This is one of DARPA’s most recent Small Business Innovation research proposals for 2013.

Meditation has a lasting effect on emotions

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Need another reason to meditate? Integrating meditation into your daily routine may benefit how you process your emotions in the long term.

Researchers have long been interested in meditation and its potential benefits. A recent study found that regular meditation practice of 20 minutes a day has a lasting effect on how your brain processes emotions. This suggests that meditation could potentially help your brain handle stress, anxiety, and depression, and possibly other feelings. For those individuals dealing with relocation, deployment after-effects, chronic stress overload, recent family changes, or new training assignments, having a strategy to improve your resilience and help process the expected extra doses of emotions can be helpful.

For more information on meditation, visit the National Center for Complementary and Alternative Medicine’s meditation page. HPRC will be adding a new section on Mind-Body Strategies in the near future that will give you more resources, too—so check back for that.

A pain in the…shin?

Shin splits can sideline you from your regular exercise routine, but proper treatment and rest can get you back in action sooner rather than later.

If you exercise regularly—or plan to start an exercise program—chances are you’ll experience shin splits at least once. That sharp, achy, sore, and/or throbbing feeling that runs down the front of your shin, also known as “tibial stress syndrome,” is a common condition among athletes, especially runners. The pain of shin splits can come from any number of underlying causes, such as overuse injuries, “flat feet,” or a more serious injury—stress fractures—usually from excessive and/or repetitive force on your legs. Usually shin splits will heal on their own with rest and basic self-care treatments, but it’s important to recognize the symptoms early on and to give yourself time to fully heal before easing back into your usual workout. See a doctor if the pain does not seem to improve with rest, if your shin is hot and inflamed, or if the swelling gets worse. To prevent shin splits, make sure that you wear the appropriate shoes for your type of foot, warm up before working out, vary the types of surfaces you run on, and address symptoms of pain early.

Make the grass greener on your own side of the fence!

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
"The grass is greenest where it is watered. When crossing over fences, carry water with you and tend the grass wherever you may be."-Robert Fulghum, author & essayist

"The grass is greenest where it is watered. When crossing over fences, carry water with you and tend the grass wherever you may be." – Robert Fulghum, author & essayist

Don’t waste time hoping for a better situation; make the best of wherever you find yourself and plan to be successful while you’re there using the resources you have. Whether you have performance goals of enhancing your physical fitness, becoming stronger mentally, bolstering your spirit, eating better, or enhancing your relationships, make sure that your “tools” are in good condition and ready to be used at any time. This can be particularly helpful if you (or your loved one) are on TDY or deployment because you can carry your performance-enhancement tools within you and employ them when needed.

For ways to sharpen your tools for Total Fitness (resilience and performance enhancement), check out the One Shot One Kill performance enhancement program to be prepared no matter where you are. Or if you have specific performance areas you want to strengthen, check out the other domains of HPRC’s website: Physical Fitness, Environment, Nutrition, Dietary Supplements, Family & Relationships, and Mind Tactics.

Questions about C4 Extreme?

Will C4 Extreme cause you to “pop positive” on a drug test? Read the OPSS FAQ to find out the answer.

HPRC has received many questions about C4 Extreme and whether or not it will result in a positive drug test. We have posted an OPSS FAQ to answer the question. 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. If you have additional questions about a particular dietary supplement ingredient or product, please use our “Ask the Expert” button located on the OPSS home page.

Solid fats vs. oils

HPRC Fitness Arena: Nutrition, Total Force Fitness
Solid fats vs. oils can make a difference in the overall makeup of a healthy diet, and choosing unsaturated oils can help lower blood cholesterol.

Solid fats are solid at room temperature, come mainly from animal products, and are high in saturated or trans fats. Examples are butter, milk fat, cream, stick margarine, shortening, and beef, chicken, and pork fat. Some saturated fats increase blood cholesterol levels in the body. Oils are liquid at room temperature, and come from many different plants, and are good sources of heart healthy unsaturated fats. Examples are olive oil, canola oil, safflower oil, corn oil, soybean oil, and peanut oil. Coconut oil, palm oil, and palm kernel oil are high in saturated fats and are considered solid fats. When using fats, replacing solid fats with unsaturated oils will provide essential nutrients to the diet and help lower blood cholesterol levels. Read about food preparation to promote health for more information.

Sleep needs for adults

Optimum performance requires optimum sleep as part of post-exercise recovery. A recent report shows that athletes—including warrior athletes—need extra.

According to a recent report about post-exercise recovery and regeneration for athletes, men over 19 and women over 18 needs 8-10 hours of sleep a night (plus a 30-minute afternoon nap, as needed) for optimal athletic performance.

Continuing good sleep habits established earlier in adolescence such as regular meals, early morning light exposure, and a nightly sleep routine remain important. However, it’s also important to monitor the effects of stress and changes in sleep due to training/military operations.

Even if you’re not an athlete, the recommendations above still apply, except that your total sleep needs are seven to nine hours a night to keep you at your best.

Some additional tips for sleep:

  • Regular exercise during the day can help you sleep better at night.
  • If you have a question about whether to exercise more or sleep, choose sleep!
  • During the night, if you wake up and after 20 minutes haven’t gone back to sleep, get out of bed, do something relaxing, and then get back in bed. You’ll probably fall right asleep.

Also, for a better understanding of your current sleep habits, has an online “sleep assessment” that you can take. For more information on how to optimize your sleep, visit the HPRC’s Sleep Optimization section.

No gym? No problem!

Try these 25 strength exercises anytime, anywhere. No equipment or gym necessary!

Don’t belong to a gym? Don’t own exercise equipment? Deployed with no workout facility close? On TDY? Only have a few minutes during commercial breaks of your favorite TV show to work out? No problem! We have the solution, whatever your excuse. These 25 at-home-exercises from the American Council on Exercise can be done anytime, anywhere. There are step-by-step instructions for each exercise, and all can be performed in a hotel, at home, at work, or in the middle of the desert. The only equipment you need for these exercises is you—so get started today!

Accident prone? Get some sleep!

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
When it comes to reducing your risk for accidents and enhancing your performance, sleep is one tool that has comprehensive benefits!

Did you know that missing a night of sleep can produce performance results similar to those of being legally drunk? Even losing just a few hours of sleep can result in accidents and poor physical and mental performance. Sleepiness can inhibit balance, coordination, concentration, and response time—creating “the perfect storm” for accidents.

Make sure your sleep is optimal by turning off your electronics and other distractions well before bedtime, exercising during the day, avoiding caffeine late in the day, and sticking to a consistent sleep schedule. If you are in a situation where sleep is hard to come by, try to squeeze in naps when possible. For more information and ideas, check out HPRC’s article on sleep and visit HPRC’s Sleep Optimization resources.

Had enough to drink?

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Drinking too much alcohol affects your health, your job, and your family. But how much is too much? For optimum Warfighter performance, you need to know.

Have you ever wondered what’s considered “too much to drink? According to the American Psychological Association, a “relatively harmless” or “moderate” amount is no more than two drinks a day for men and one for women and older people. One drink is defined as 12 ounces of beer, five ounces of wine, or 1.5 ounces of spirits.

However, anyone who continually drinks alcoholic beverages despite repeated negative consequences is guilty of “alcohol abuse.” Those who can’t stop drinking once they start or who have to drink more to get the same effect—a phenomenon called “developing tolerance”—are alcohol dependent. This pattern of drinking, known as alcoholism, damages a person’s health, relationships, and ability to work. However, there is a category known as the “functional alcoholic.” Such people remain highly functional, with their jobs, homes, and families intact, making the problem difficult to identify.

To see how your own drinking habits stack up, visit for an assessment of whether you or someone you care about has a problem with alcohol. They offer resources and information on how to address alcohol-related issues. HPRC also provides more information on alcohol use and abuse, including service-specific programs.

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