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
Working out with a friend can ramp up performance and help you reach your fitness goals by helping you stick to your regimen and providing a source of friendly competition. Taking a friend along for a run or other workout will help you both. Click here for more information.
It not only helps you maintain a healthy weight and look better, but it also improves your mood and energy level while decreasing anxiety. As little as a 10 minute walk will provide benefits (APA article). For more detailed information and more tips visit the American Psychological Association (APA).
Recent surveys of dietary supplement use indicate that about 20 percent of active duty personnel are using some type of protein powder. The percentage of users is likely higher among special operations personnel, and this is of concern given the July 2010 Consumer Reports® Alert on protein drinks. These powder products are typically mixed with milk, water, or another liquid to make a shake and promoted as a sure way to increase muscle mass. The products often come in different flavors, with strawberry and chocolate the mainstays.
The Consumer Reports® Alert indicated that most of the 15 protein drink products analyzed contained miniscule to concerning amounts of selected contaminants – arsenic, cadmium, lead, and/or mercury – each of which is toxic to various organs in the body. Military personnel commonly use several of the products noted in the report. These include EAS Myoplex Original Rich Dark Chocolate Shakes; Muscle Milk chocolate, vanilla crème, and nutritional shake beverages; MuscleTech Nitro-Tech Hardcore Pro-Series Vanilla Milkshake; selected GNC products, and BSN and Optimum Nutrition whey protein products.
It is important to note that if three servings of these products were taken per day, consumers could be ingesting amounts of these contaminants in excess of the maximum limits proposed by the United States Pharmacopeia, the authoritative standard for health products. Importantly, toxic effects have been reported from using these products and are of concern because the Food and Drug Administration does not require such products to be tested to confirm the absence of contaminants and other potentially dangerous products before they are sold.
Take Home Message: A chicken breast, three 8-oz glasses of milk, and three eggs are inexpensive sources of high quality protein, whereas protein powders are expensive sources of uncertain quality, and potentially contaminated, protein. It is both better and cheaper to eat real foods.
Count your steps! Get a pedometer and see if you close you can get to 10,000 steps each day.
Jump rope – it not only gets your body moving but it's also a great family activity to share.
Start a fitness group. Having a buddy and working out together is a lot of fun. You can create your own fitness groups and include fun activities such as walking, hiking, running, using exercise DVDs, and playing at the park with children.
Join a local adult recreational sports league and play sports like soccer, basketball, and softball, and make new friends, to boot.
Simple exercises like push-ups, dips, crunches, and stretches can be done in a few minutes. Set aside time every day to be active.
A strong core can enhance balance and stability and may even improve your performance. For more reasons to strengthen your core, here are seven from the Mayo Clinic. Additionally, visit the Mayo Clinic’s slideshow for core strengthening exercises.
Harmony on the homefront helps ease deployment stress on Warfighters and their families. One Army spouse shares her tips for decreasing stress during deployment:
- Gather important documents before deployment.
- Identify possible problems and discuss them ahead of time.
- Tape an enlarged photo of the deployed parent in the car, and don't lose sight of the big picture, which as she describes as "come home safe and sound, to an intact family."
Toning shoes are exercise shoes that have a uniquely shaped rocker type sole and extra cushioning to alter the wearer’s normal walking gait. Manufacturers of toning shoes claim that wearers can tighten and shape their lower-body muscles just by walking in the shoes. They are the latest trend in fitness footwear, but is all the buzz and manufacturer’s claims too good to be true? Proponents of toning shoes cite that “instability of the shoes” forces the user to activate muscles that otherwise would not be used with regular exercise shoes. Additionally, advocates for the shoes claim that by wearing toning shoes, you can change your posture and take pressure off aching, overused joints. However, a growing share of medical skeptics say no independent studies have shown benefits from these types of shoes over traditional pairs.
The American Council on Exercise (ACE), in conjunction with researchers from the University of Wisconsin, LaCrosse, released results of a study comparing the effects of wearing toning to traditional running shoes. Seems the claims may not be true.
You may be anxious to get your workout started, but take the time to warm up and you'll avoid injury and perform better. Click here for more information on why you should stretch. To review warm-up and stretching techniques, see Chapters 4 & 7 in the Navy Seal Fitness Guide.
With the hot sun of summer, make sure your skin is protected when exercising outdoors. This isn't just a cosmetic issue, but a health issue, as well. Apply enough sunblock of the correct type for the exercise you're performing outdoors. Visit Environment, Health, and Safety Online for general sun safety tips.
Swimming is a great way to stay cool this summer and get a great workout. Try variations with strokes and swimming equipment like kickboards and fins. For more swimming tips to improve your fitness, visit Medicinenet.com.