Filed under: Fitness
Attention, sailors! The first cycle of PFAs in 2013 is just around the corner. Don’t wait until the last minute to begin your training—postponing conditioning can lead to poor performance and even injury. Spring PFAs are typically conducted in May, so there’s still time to prepare for peak physical fitness. There are several resources you can refer to in case you’re not sure where to start. For more information on the Navy’s Physical Readiness Program—including guidelines, failure process, and assessment tables—refer to OPNAVINST 6110.1J. The Navy also provides sample workouts and the NOFFS app to help you with your training plan.
Approximately 300 million people around the world have sickle cell trait (SCT), including approximately 9% of African Americans. It is a hereditary condition in which red blood cells are affected, but most people who have it never experience symptoms. (It is important to note that SCT is not the same as sickle cell disease [SCD]. Sickle cell disease [or sickle cell anemia] can lead to other serious clinical risks and can cause severe symptoms. Those with the SCD usually have a shorter lifespan.)
Individuals with SCT usually can participate in normal physical activity and sports, as SCT doesn’t seem to adversely affect performance. In fact, some studies have found that those with SCT excel in short-distance power activities such as sprinting and jumping.
While SCT is largely a benign condition, there have been related complications such as exertional rhabdomyolysis and exercise-related sudden death. They have been found in non-SCT individuals as well, but they occur at higher rates in those with SCT and are a “hot topic” in military, and civilian communities; the National Collegiate Athletic Association even requires screening for all its Division I and II athletes.
It has been suggested that those with SCT may be more prone to sudden death from dehydration, heat illness, and high-intensity exercise; however, these factors and the role of prevention standards, medications, and the use of dietary supplements are still being studied. In both military and civilian SCT populations, collapsing during exercise is most commonly observed during times runs and sprints within the first few weeks of conditioning. SCT Recruits who have difficulty passing the Physical Readiness Test are also at higher risk for collapse. Military leaders should be aware of safe training guidelines and take universal precautions. Effective prevention tactics include heat acclimatization, hydration, gradual physical conditioning, and addressing progressively worse symptoms early on.
All newborns in the United States are screened for both SCT and SCD as part of a public health imperative. Each military branch has its own policies regarding SCT. The Army does not screen for SCT but promotes universal precautions for all soldiers, whereas the Air Force, Navy, and Marines all screen for SCT after accession. Further testing and counseling may be done for those who are positive for SCT. If you are unsure about SCT and exercise, consult with your physician, especially if you are starting a new exercise routine.
If you’re looking to get healthier, stronger, more energetic, or less injury-prone, setting goals can help you achieve this type of optimal performance. Use the American Psychological Association’s five tips for “Making your New Year's resolutions stick“ regardless of the time of the year.
- 1. One at a time. Doing everything at once can lead to burnout. Tackle one issue at a time by breaking your goals into pieces to build on.
- 2. Start small. Pace yourself to go the distance. You may be eager to get started on your performance goals, but start with manageable goals and build up to the more challenging ones.
- 3. Share. Talk about your goals and progress with family and friends, as they can be your biggest supporters. It may also help them understand what you’re trying to accomplish and might interest them enough to join you.
- 4. Ask your buddies. Getting help is a sign of strength. It can help reduce the stress of trying to achieve your goals. If you know you are struggling with one aspect of your goal, the best thing to do is seek out advice and support. Use resources such as HPRC's Mind Tactics to get accurate information that can help you progress towards your goals.
- 5. Don’t strive for perfection. Perfection, if not impossible, is an ever-moving target. Don’t waste your time chasing it. Performance optimization is about being at your best, not achieving perfection. How you recover from mistakes matters—don’t abandon your goals. Learn from your mistakes instead and get back to your goals.
For more information on how to become the best that you can be, check out the HPRC’s Performance Strategies: Ten Rules of Engagement for performance enhancement.
The USDA’s SuperTracker is an interactive, online tool that will help you set personal fitness goals as well as log and track your exercise habits and progress. Create a personal profile to manage your weight, record your fitness activities, and keep a food diary. SuperTracker offers tips, support, and detailed feedback to keep you on a healthy path in 2013 and beyond. Start the New Year off on the right foot—and then the left foot, and then the right foot again!
Individuals who have incorporated the recommendation of 10,000 steps a day into their lives have seen positive changes in their health, including weight loss, lower blood pressure, decreased risk for diabetes, lower cholesterol, and better psychological health. Many organizations, including the American Heart Association, recommend walking 10,000 steps—or approximately five miles—a day for optimal health. Having a goal of 10,000 steps will get you, your family, and friends moving more every day, which reduces health risks.
A pedometer is an easy way to start counting your steps! Turn it into a fun, inexpensive challenge for your family or colleagues—see who can get the most steps in a day or week. It might be harder than you think. Here are some tips from the American Heart Association to help you get to 10,000.
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!
Most people associate dehydration with hot weather. Here’s news: You can experience dehydration in cold weather too. Being active outside in cold weather for less than two hours doesn’t usually present a problem. But for long-term exposure such as a field deployment, which can last anywhere from a few days to several weeks, the combination of heavy clothing and high-intensity exercise can lead to increased sweating and the possibility of dehydration. You may not feel as thirsty in cold weather as in other climates, because your body chemistry impairs your brain’s ability to tell you when to hydrate. Cold weather also has the effect of moving body fluids from your extremities to your core, causing increased urine output and adding to dehydration.
The bottom line: When in cold climates, don’t rely on thirst to be an indicator of hydration. Drink often, before you’re thirsty. Water and sports drinks are the best fluids to maintain hydration, even in cold weather conditions. When you’re in a situation where you need to monitor your hydration level keep in mind that carbonated and caffeinated beverages (including energy drinks) have a dehydrating effect since they increase urine flow. Also avoid alcohol consumption in cold weather. It gives a temporary feeling of warmth but interferes with the body’s ability to retain heat since shivering, the normal response to maintain body temperature, is delayed.
Sometimes it’s not easy to hydrate as much as you need, especially when on a mission. One way to measure your hydration status is to monitor the color and volume of your urine. (Snow makes a good test spot.) Dark, scanty urine is an indication of dehydration. Ideally, urine should be light yellow to clear. Enjoy getting some exercise in the cold weather, but be sure to keep your water bottle in tow.
In the military, physical activity is probably part of your daily routine, but do you also have a post-workout strategy? Good recovery is just as important as the workout itself. “Recovery” can mean what you do—or don’t do—right after exercise. It also can mean taking a day off from working out altogether. Either way, it’s a critical component of your overall fitness program that can help prevent injuries.
First, it’s important to rehydrate and refuel after exercise to replace the fluids and nutrients lost during exercise, heal damaged muscles, and build more muscle. A combination of protein and carbs are the key for recovery. Some suggestions for post-exercise snacks are:
- Low-fat yogurt with fruit
- Trail mix
- Turkey wrap
- PB&J sandwich
- Chocolate milk (For more information about chocolate milk as a recovery snack, see HPRC’s Healthy Tip.)
Sometimes, after a particularly hard workout, you need a day of rest with no exercise. Listen to your body. If you have some lingering aches and pains that could worsen with exercise, take a day off. Sleep and rest are also important for proper recovery, staying fit and healthy, and achieving overall readiness and resilience. Make sure you get all the important components of your exercise routine in order to achieve peak fitness and keep injuries at bay.
As winter approaches here in the northern hemisphere, staying active requires more planning to be safe and comfortable. Here are some tips for exercising in cold weather conditions:
- Since medical conditions such as Raynaud’s, cardiovascular disease, and asthma can be exacerbated by climate changes, be sure to check with your doctor before exercising in the cold.
- Check out these tips from the Mayo Clinic, which include dressing in layers that include a synthetic material such as polyester or polypropylene close to the skin (avoid cotton, since it soaks up the sweat!) and paying close attention to your extremities, especially your fingers and toes, since the circulation to these areas decreases in cold weather.
- The American College of Sports Medicine also has a Position Stand on preventing cold-weather injuries during exercise that emphasizes being able to recognize the signs and symptoms of hypothermia and frostbite, as well as monitoring wind-chill temperature. The signs and symptoms of hypothermia can vary, but in general watch for feeling cold, shivering, apathy, and social withdrawal. Also watch for the early stages of frostbite (which precede the deep frostbite that can cause major tissue damage) in which you’ll feel burning, numbness, tingling, itching, or cold sensations.
If you pay attention to these guidelines, you can continue to stay fit all winter long.
Beginning on November 1st the U.S. Army will bring back the requirement to pass the Army Physical Fitness Test, including weight standards, in order to enroll in professional military education courses. Initially this requirement was waived due to the great demand for soldiers during OIF and OEF. Sgt. Todd McCaffrey states, "Reestablishing the Army physical fitness test and height/weight standards into our professional military education programs reinforces the efforts the Army's senior leaders have been emphasizing on standards based training and education." For information on how to meet these requirements, visit HPRC’s Fighting Weight Strategies, service-specific Physical Fitness Guides, and Policies, Standards, Reports, and Guidelines.