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Running safety

Filed under: Fitness, Running, Safety
Safety first! Check out some tips on how to stay safe while you’re out for a run.

Running is one of the simplest forms of exercise—just throw on your shoes and head out the door. But there are a few simple things you can do to ensure your run is safe too:

  • Carry identification. Bring some form of identification with you. There are various types of wristbands and shoe tags to provide emergency contact and medical information too.
  • Stay visible. Wear a headlamp and/or reflective gear so drivers can see you when it’s dark out—even at dusk and dawn. Make yourself visible to oncoming traffic.
  • Turn the music down. Music can be a great way to help you keep pace. But if your tunes are too loud, you may not be able to hear cars or people coming up behind you. Keep music at a volume low enough that you can hear what’s going on around you, or try wearing just one earpiece when you run.
  • Grab a buddy. Running with a friend is a great way to keep both of you motivated and accountable. But when you do run alone, let someone know and share your planned route.  
  • Use the crosswalk and follow crossing signs. Drivers tend to be more aware of pedestrians near crosswalks because in many areas pedestrians (runners included) have the right-of-way there. If you’re running where there is a crosswalk, use it.
  • Don’t assume a car will stop just because you’re in a crosswalk. Make sure the driver sees you, slows down, and allows you to safely cross the street.
  • Run against street traffic. Sometimes it’s easier to run on the shoulder or in a bike lane. Remember to run against traffic (normally the left side of the road) so you can see the cars and the drivers can see you.

Stay safe and happy running! 

How to get over a workout plateau

If you feel like you’ve hit a wall in your workout routine, try periodization to increase your performance.

Feeling stuck in your workout routine? Periodization is a training method that can help you overcome the plateau and boredom from doing the same workout repeatedly. For example, if you follow the same lifting routine for too long, your body will eventually adapt to the stresses of training, and you’ll see little or no improvement in performance. Following a workout routine for “too long” depends on factors such as your age, training program, duration, intensity, and recovery. In order to see improvement, researchers suggest adding a periodization plan to your workout. Periodization works by changing different variables of a fitness routine (such as the amount of weight, number of repetitions or sets, or intensity) every 1–6 weeks. Changing components of your workout forces your body to constantly try to overcome the new stresses and encourages continual growth and increased performance.

Creating a periodization plan also reduces your risk of overtraining. Consult a certified trainer to design a program that can help you overcome any workout plateaus, or check out the Navy Operational Fitness and Fueling System (NOFFS) strength and endurance training series.

Hot to (turkey) trot

Start your Thanksgiving off on the right foot (then the left).

Thanksgiving is a day of full hearts and full bellies, but consider starting your day off right with a little burn. Calorie burn that is. Pretty much wherever you are, you can find a road race (also popularly known as a “turkey trot”), and most are family friendly. A morning race can be a great way to burn some extra calories before you gobble down your afternoon feast. If you’re not up for the race crowds, find a quiet road for yourself, go for bike ride, or enjoy some fall foliage on a hike. Whatever floats your gravy boat. Happy Thanksgiving, and thank you to all of our service men and women and their families.

Get motivated to exercise through friends

October is the MHS’s Women’s Health Month! Invite a girlfriend to exercise with you and help each other stay motivated.

Listen up, ladies! Women are more likely to engage in physical activity if they do it as part of a group and if they have friends who are active. Whether you’re looking for a group exercise class, a spotter for strength training, or a partner to join you on your run, social support from friends or family increases your chances of sticking to an exercise plan.

Women also enjoy activities more when they’re done with others instead of alone. Feeling better about a workout leads to more minutes of exercise per week too. Surround yourself with others who want to stay fit and have similar goals. You can decide whether you want to join an organized exercise group or keep it small and informal by asking one of your friends to participate in an exercise routine. Either way, get motivated!

For more about Women’s Health Month, visit the Military Health System website during October.

Tunes and training

Do you listen to music when you exercise? Find out how it affects your workout.

Music can have a huge effect on your performance and mood during exercise. Without realizing it, most people push themselves harder or move faster during exercise when listening to fast-tempo music, which increases heart rate as well as speed, endurance, and in some cases the rate of perceived exertion. Exercisers also feel an improved sense of well-being when working out to music.

So why is it you prefer certain songs when you’re exercising? One explanation suggests that a part of your brain tries to match the movement of your body to the beat of the music. In fact, scientists have found that when you listen to music with about 125–140 beats per minute, both your heartbeat and your movements synchronize to work at the most energy-efficient, optimal level for exercise. In essence, the music works with your brain to coordinate your bodily functions and optimize your workout.

The best workout songs seem to share certain characteristics:

  • 125–140 beats per minute during exercise, but slower for warm-ups, cool-downs, and some endurance-type exercises
  • A motivational or upbeat message
  • Familiar tunes or a preferred style of music
  • A tempo that matches the rhythm of your exercise

Ask your buddies about their workout playlists too. They might have something totally different to offer—a new beat to stay fit with. So turn on, tune in, and train!

For more tips on how to optimize your workout, explore HPRC’s Physical Fitness domain.

Men's Health Month: Exercise and older men

Certain risk factors for chronic diseases increase with age. Older men especially need to maintain an active lifestyle in order to prevent future health complications.

For older men, it’s especially important to lead a healthy and physically active lifestyle since the risk for certain chronic diseases increases with age. Multiple studies have found that as little as 30 minutes a day of moderate- to vigorous-intensity exercise can significantly lower a man’s risk for heart disease and related risk factors such as diabetes, high cholesterol, and high blood pressure. Age is also a significant risk factor for developing prostate and colorectal cancers, which makes prevention and risk-factor management even more important for older men.

Exercise has been linked to lower risk and rates of death for prostate, lung, and colorectal cancers, the three most common cancers experienced by men. So get out there! Take a brisk walk, go for a jog, swim, bike, play tennis, even certain heavy outdoor yard work is acceptable for this purpose. If you need more structure, try a gym—many fitness centers offer military discounts on memberships and personal training sessions. Some military facilities also offer group and family recreational activities. The important thing is to find an exercise routine that you enjoy. If it’s not fun or motivating then it’s not likely to become part of your lifestyle.

The benefits of an active lifestyle are numerous, but prevention is one goal to keep your regular exercise program on the right track. Be sure to consult with your physician before starting an exercise routine, especially if exercise is new for you. Living a healthy lifestyle and getting screened for health complications are important ways to maintain readiness, resilience and optimal performance.

High-intensity exercise for your teen

April is the “Month of the Military Child.” Learn how to help your child stay fit for a healthier tomorrow.

High-intensity exercise is no longer a new fitness fad, and your children can benefit from this type of exercise too. It’s established as the most efficient way to improve overall fitness. And with this month’s focus on military children’s health, now is the time to teach yours good habits for the future.

This doesn’t mean that you need to take your children to a trainer for high-intensity interval training. What it does mean is that they should be getting the type of exercise or play that makes them breathe hard and gets their heart thumping. Both traditional and high-intensity exercise improve fitness in children and teens. This can be useful if you find your children getting bored doing the same kind of exercise or play all the time.

Remember when encouraging your child or teen to be active to let them find the kinds of activities and play that are most enjoyable for them. If your child is a competitive athlete and/or being trained by a professional, keep an eye out for symptoms of overuse, overtraining, and other injuries. Developing kids can experience the same kinds of injuries as adults. Help your child stay fit and healthy, and keep your family ready and resilient. 

National Veterans Wheelchair Games

April 15th is the registration deadline for the National Veterans Wheelchair games. The event is open to veterans who need a wheelchair to participate in sporting events.

April 15th brings to mind the dreaded tax deadline. But it’s also the registration deadline for a much more enjoyable event: The 35th National Veterans Wheelchair Games. The games will be held in Dallas, Texas, June 21–26, 2015. Participation in the games is open to veterans who require a wheelchair for athletic competition due to spinal cord injuries, amputations, multiple sclerosis, or other neurologic conditions. Events include air pistols, air rifle, archery, basketball, bowling, hand cycling, motor rally, power soccer, quad rugby, and more! To register and get more information, go to wheelchairgames.org/registration/. And for those of you not competing, consider volunteering. See the website’s volunteer page to learn how.

Listen to your heart

With special equipment, you can manage your emotional stress as well as the timing and intensity of your physical training.

As your heart beats, the amount of time between these beats varies. In other words, your heart rate is constantly changing—speeding up and slowing down. Though it might seem counterintuitive, more of this “heart rate variability” (HRV) is better for both your physical health and how you cope with stress. And you can learn to listen and use it.

Some heart-rate monitors allow you to monitor your HRV and the effects of different training routines on it. Or you can check out biofeedback to help you master stress-management techniques such as paced breathing by giving you immediate feedback about your heart rate. Either way, HRV is a tool that can help you find the optimal timing for recovery or lighter training within your long-term workout regimen. In fact, HRV can even show when you’re at greatest risk for injury.

Pushing yourself is an important part of performance optimization, but you also need to regulate your emotional and physical stress. Biofeedback can help with your emotions, and heart-rate monitors that measure HRV can help optimize your physical training over months and years. Visit “Vary Your Heart Rate to Perform Your Best” to learn more about how you can use HRV.

Check out Performance Triad’s new materials

Looking for information to help optimize your sleep, activity, and nutrition? Check out the new materials posted by the Army Public Health Command.

Two new performance optimization documents are now available on the U.S. Army Public Health Command website. The Performance Triad Guide contains useful tools and strategies for optimizing your sleep, activity, and nutrition.

The Sleep section includes ten effective sleep habits, strategies for addressing sleep countermeasures (caffeine and supplements, for example), and considerations for a sleep management plan, including relaxation techniques.

Activity has tips for meeting your exercise goals, how to achieve the functional fitness required to succeed on the PRT, as well as information on injury prevention that includes safe running strategies and shoe selection.

Nutrition provides detailed information on nutrition for performance, daily carbohydrate and protein calculators, hydration, nutrient timing for peak performance, and dietary supplements.

The Performance Triad Challenge, designed for squad and unit leaders, provides information organized into six areas: the professional soldier athlete, physical dominance, cognitive dominance, emotional dominance, sustained operations, and social, family, and spiritual information. The beginning of each module features a leader’s guide for identifying target areas for improvement.

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