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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

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Is high endurance running harmful to your heart?

HPRC Fitness Arena:
MedicalNewsToday.com presents an article that reports on a 2009 study from the European Journal of Echocardiography that assesses the effects of running in ultra-endurance races.

Lone runner

Medical News Today reports on a 2009 study from the European Journal of Echocardiography that examines the effects of running in ultra-endurance races.

According to the article, the conclusions of the study suggest that some damage is likely to occur to the heart muscle of competitors, while 12 percent of the study group showed signs of significant cardiac damage.

The full article is here:  Ultra-Endurance Running May Not Be Good For The Heart

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Army revises training program to deal with overweight and unfit recruits

HPRC Fitness Arena:
The New York Times presents a look at the Army’s new physical-training program to deal with recruits who reach basic training having less strength and endurance than those privates in the past.

The New York Times August 31 edition presents a look at the Army’s new physical-training program to deal with  recruits who reach basic training having less strength and endurance than those in the past.  According to a Lt. Gen. who oversees basic training for the Army, “What we were finding was that the soldiers we’re getting in today’s Army are not in as good shape as they used to be”.  The cause of this decline, according to the article is a "legacy of junk food and video games, compounded by a reduction in gym classes in many high schools".

The article also cites the percentage of male recruits who failed the most basic fitness test at one training center rose to more than one in five in 2006, up from just 4 percent in 2000. Additionally, the article notes that the percentages were higher for women.

The new fitness regime tries to solve the problems of unfit soldiers by incorporating more stretching, more exercises for the abdomen and lower back, instead of the traditional sit ups, and more agility and balance training.

The full article is here: Making Soldiers Fit to Fight, Without the Situps

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Risky marketing: Dietary supplements and teen athletics

HPRC Fitness Arena:
The Columbus Dispatch (Ohio) recently ran a five-day series titled "Little leagues, big costs" In this series, The Dispatch explores where youth sports have taken wrong turns in recent years.

The Columbus Dispatch (Ohio) recently ran a five-day series titled "Little leagues, big costs" In this series, The Dispatch explores where youth sports have taken wrong turns in recent years.

The link below from that series contains an article that focuses on the dangers of how some unregulated dietary supplements are being targeted at teens

Supplements target teens, pose dangers and are virtually unregulated

 

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Balance supporting others and taking care of yourself

HPRC Fitness Arena:
Finding a balance between taking care of others and taking care of yourself is important.

Living in high-stress environments while deployed often affects life when Warfighters return home. Families become an important source of reintegration support. However, finding the balance between taking care of others and taking care of yourself is important. The Real Warriors program suggests that time should be set aside for each individual to reset – which could include hanging out with friends and family outside the home, relaxing with a book, through an activity like yoga, or helping out in the community.

A strong country stays fit

HPRC Fitness Arena:
Why aren't there more of us out there exercising?

Research from the Harvard School of Public Health showed many years ago that individuals who exercise regularly die less from all causes. Although vigorous exercise, like running, produces greater gains, all that’s needed for good health is regular exercise. Regular physical activity has a positive effect on all of your body systems – it improves your mood and decreases anxiety, improves cognitive function, makes you stronger, and reduces your risk for many diseases like stroke, cardiovascular disease, many types of cancer, and adult onset diabetes. Even so, public health data from the Centers for Disease Control still shows that obesity and physical inactivity among adults in our country is high.

We at the Human Performance Resource Center are not only concerned with the total fitness of our Warfighters, but of all Americans. And like in many offices across the country, we work at desks, and fitness is something we have to carve out time for. But still, we do, as one of our staff members reports.

A few weeks ago, I went running with my super-tough Airborne Army son, a jumpmaster and SSG who’s been deployed many months over the last four years. When we last ran several years ago prior to his initial boot camp experience, I could outdistance him. Fortunately, that didn’t last long – six years and many runs later, this is no longer the case. The stories abound, and are hilarious. Like when he returned from his first 15-month deployment to Iraq: I had been running a lot and wanted to impress him with what good shape I was in. We hadn’t even made it out of my neighborhood, or hit the hills yet, and I was sucking wind. At that point he looked over and said, “Hey, Ma…we walkin’ or runnin’ today?” Fast forward to our five-mile run a few weeks ago in the midday July heat. I straggled back, having taken only a couple of one-minute walk breaks to catch my breath. Of course, he beat me back, and his greeting was, “Ma, you can do better than that!” But I know that underneath the teasing, he’s proud that his 50-year old mother is out that running with him, eating his dust. My response is, “Why aren’t there more mothers, sisters, brothers, fathers, sons, and daughters out here running with their Warfighter?”

So I challenge you: if we expect our Warfighters to be in optimal condition because their role, protecting our country, demands it – don’t we also have a responsibility to ourselves, our loved ones, and our country, to improve our health and reduce our healthcare costs? It doesn’t matter what you do to stay fit, only that you do something. Walk the dog, play outside with the kids, join an adult sports league, or go for a run – the possibilities are endless.

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Build strong relationships to live longer

HPRC Fitness Arena:
Good friends and family do more than make life worth living.

According to MedicineNet.com, good friends and family do more than make life worth living. These relationships may help you live longer! A recent analysis of scientific literature suggests that lack of social relationships is a risk factor for death. In other words, people with lots of close friends and family around will likely live a lot longer than lonely people. These findings show that the effect of social relationships on the risk of death are similar to those of smoking and alcohol consumption and have a profound effect on the quality of our life.

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Sitting can be harmful for your health

HPRC Fitness Arena:
Couch potatoes – read on!

An American Cancer Society study found that individuals who sit more during their leisure hours and are less active, died sooner than those who sat less and were more active. According to researchers, "sit more, die more." If you are a couch potato, stand up and walk around! Get out and walk the dog, plant some flowers, or play ball with the kids… your own or the neighbor's!

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Runners: To strech or not to stretch?

HPRC Fitness Arena:
The USA Track and Field (USATF), the National Governing Body for track and field, long-distance running and race walking in the United States has just released a study to determine the effect of pre-run stretching on running injuries.

Runner stretchingPhoto: Blake Cable

The USA Track and Field (USATF), the National Governing Body for track and field, long-distance running and race walking in the United States has released a study to determine the effect of pre-run stretching on running injuries. The purpose of the study was to determine specifically if pre-run stretching of the three major leg muscle groups is beneficial for overall injury prevention or reduction.

According to the study, this was a clinical trial that involved close to 3,000 runners and the results confirm there is no difference in the risk of injury for those who stretched before running and those who did not. The study randomly assigned people to perform a specified pre-run stretching routine or to perform no pre-run stretching for a period of 3 months.

The findings of the stretch study can be viewed as a PDF here.

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The power of muscle memory

HPRC Fitness Arena:
The number of hours a person spends pumping iron may make it easier to get back into shape and could also stave off weakness and decline in muscle function in old age. That's according to findings recently published in Proceedings of the National Academy of Sciences.

The number of hours a person spends pumping iron may make it easier to get back into shape and could also stave off weakness and decline of muscle function in old age.  That's according to findings recently published in Proceedings of the National Academy of Sciences.

In an interview with National Public Radio (NPR), Kristian Gundersen , one of the researchers of this study explains that muscles actually have a memory of their former strength — and that memory may last indefinitely. The article can be accessed here.

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Helping military families reunite

HPRC Fitness Arena:
Transitions can be tough. Learn more here.

The Real Warriors program has compiled resources to help military families transition through reunions. They describe how children will react differently to the reunion based on their age:

  • Under age 5: May be shy, demanding or feel guilt thinking they “made Mom or Dad go away,” and may act out more than usual.
  • Ages 5-12:  May respond happily and talk often about their returning family member, or they may feel ashamed that they were not “good enough” while the family member was gone.
  • Ages 12-18:  May respond happily with excitement. Interestingly, teenagers will have changed emotionally and physically by the time the reunion occurs, and may feel that they are too old to greet their returning parent with enthusiasm as they arrive home.
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