Filed under: Performance
Confidence is a central aspect of performance. Confidence comes from a belief in self, coupled with hard work. Surround yourself with confident people whose support can help get you through situations where it may seem impossible to succeed. Likewise, being a confident, positive role model helps bolster the confidence of those around you. Confidence within a group or unit is contagious and can have amazing results when you believe in yourself and those around you.
Tobacco use, especially in the military, is still an important health issue in this country. While the negative effects of tobacco use have been well documented, what you may not know is that there’s also a lot research about what happens when you quit smoking—and the news is good, especially if living longer is something you care about. Scientists have compiled information from these studies and have found that it’s never too late to quit, even if you have been a lifetime smoker. The military is committed to keeping its past and present service members ready and resilient. Check out HPRC’s article “Tobacco in the military: Be a quitter!” Live longer and better. Consider quitting, starting today!
Our bodies know when to sleep thanks to “circadian rhythms,” which are regulated by our brains on a 24-hour cycle. Circadian rhythms are linked to core body temperature, so ideally you should always sleep between 0300 and 0500, when your core body temperature is lowest and your performance abilities are at their lowest. Keep in mind that your individual circadian schedule is based on where you are and takes cue from environmental factors such as the sun and from social patterns. When crossing time zones, your internal clock needs time to adjust, which can take several days. Factors that influence this adaptation are:
- how many time zones are crossed, and
- whether you fly eastward or westward—the former takes longer to adjust.
Keep in mind that, in order to make up sleep or to adjust to a new zone, the best times to sleep are between 0300-0500 or 1300-1500.
For tips on how to improve your quality or length of sleep check out HPRC’s Sleep Optimization section, and for information on how sleep loss impacts all of the areas of Total Fitness check out HPRC’s Overview on sleep loss.
June 25-29 marked the 2012 Army Drill Sergeant of the Year (DSOY) competition at Fort Eustis, Virginia. Drill sergeants are known as the cornerstone of Army readiness because they set the tone for soldiers’ entire military career. Four active-duty and two U.S. Army Reserve drill sergeants endured physical and mental challenges during the five-day competition. They were tested on their knowledge of Warrior Tasks and Battle Drills and their ability to teach these skills to new soldiers. The competition concluded with questions from a board of senior command sergeants on leadership and training.
The winning active-duty drill sergeant, Staff Sgt. Jeffrey Heilman, received the Stephen Ailes Award (named for the 1964-65 Secretary of the Army who was instrumental in originating the first Drill Sergeant School at Fort Leonard Wood, MO). The Army Reserve winner, Staff Sgt. Jared Moss, received the Ralph Haines Jr. Award (named for the 1970-72 commander of the Continental Army Command).
Watch highlights of this year’s competition!
Think about this: Not getting enough sleep has a serious impact on how and what you think—your memory and concentration suffer, as do your awareness of your surroundings and your reaction time. Sleep loss affects your ability to make good decisions and puts you on edge, making you susceptible to your emotions. There’s more: Sleep loss also affects your ability to think positively and solve problems effectively. All of these are key factors in managing stress. Making good decisions now reduces your stress over the long term, and this can be compromised when you’re not at your peak. Bottom line: Focus on getting enough sleep to help you manage your stress.
For more on how to get better sleep, check out HPRC’s Mind Tactics information on sleep management. For how sleep loss affects all the areas of fitness, check out the HPRC’s Total Force Fitness article on The impact of sleep loss on total fitness.
A recent American Psychological Association press release focused on the overall effectiveness of brain training programs as explored in a review of research that appeared in the Journal of Developmental Psychology. It turns out that not only are these exercises ineffective for treating cognitive disorders such as ADHD, but their effectiveness on improving brain function and intelligence in healthy adults and children is minimal. In fact, the effects weren’t comprehensive and didn’t last long.
If you’re looking to increase cognitive performance, mindfulness training such as meditation may be a good bet. Although mindfulness meditation is a relatively young field of study, so far studies indicate that regular practice has a positive effect on memory, attention, and mood regulation.
A new dietary supplement ingredient, dendrobium, is appearing rapidly in dietary supplement products promoted to boost athletic performance. According to the Natural Medicines Comprehensive Database, manufacturers claim that dendrobium is a natural source of the stimulant phenylethylamine, but some researchers say that phenylethylamine doesn’t occur naturally in dendrobium. Phenylethylamine is a stimulant, with effects similar to those of amphetamines. At this time, the safety of dendrobium is unknown, so users should be aware that products containing this ingredient might be unsafe, particularly when used in combination with exercise.
Operation Supplement Safety (OPSS) is about to launch this summer and will answer many of your questions about Dietary Supplements. Watch for HPRC’s announcement coming soon.
Although there are individual differences in sleep needs, most people need seven to eight hours of sleep at night to function optimally, and anyone who sleeps only four to five hours each night will experience some loss of performance. Sleep loss hinders your ability to accurately interpret the emotions of others and identify what they’re feeling. Specifically, sleep loss impacts your ability to interpret the emotions anger and happiness expressed in the faces of others, making it difficult to interact effectively and communicate clearly with the people around you, reducing one’s ability to maintain good relationships.
It’s been commonly thought that exercise can ward off the effects of sleep loss, but it turns out that exercise only mitigates sleepiness and fatigue for an hour and doesn’t seem to have any effect on boosting performance throughout the day. Although regular exercise—both strength training and high-intensity endurance—does help you sleep better, it can’t replace lack of sleep—only actual sleep will do that. The loss of sleep affects physical performance primarily by reducing your motivation to exercise—so, when thinking about your workout plan for the week, include a plan to get enough sleep.
For information on how to improve the quality and length of your sleep, check out HPRC’s Mind Tactics Sleep Optimization section. For information on how sleep loss impacts other areas of fitness, check out the HPRC’s Total Force Fitness article The impact of sleep loss on total fitness, and for information on physical fitness check out HPRC’s Physical Fitness domain.
Preparation for the PFT/PRT takes time and discipline. Training for the test should not be something you start the week prior, and the habits you begin leading up to the test should be ones you continue after the test. Weekend warriors and procrastinators are at greater risk for injury, and it’s likely that performance will be less than optimal when it comes time for PFT/PRT. If you’re just getting back into shape, be sure to do it gradually. Once you’ve resumed a regular exercise routine you may notice aches and pains associated with getting back in shape. Listen to your body. Be vigilant for symptoms of overuse injuries and knee pain, which are common athletic injuries. It’s important to address these issues early to minimize any damage and get you back in action as soon as possible. Maintaining your exercise routine after the PFT/PRT and challenging yourself along the way will keep you in soldier-athlete shape year round, and prevent deconditioning. Check back to past articles on cardiovascular, muscular and mobility fitness for guidelines and tips.