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Alerts

FDA advises consumers to stop using any supplement products labeled as OxyElite Pro or VERSA-1. Please see the following advisories: FDA -10/08/13, FDA - 10/11/13 and CDC - 10/08/13.

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Announcements

New article on reporting side effects of supplements
Just published in The New England Journal of Medicine: A recent article brings up dietary supplement issues you need to be aware of and discusses how dietary supplement side effects could be monitored better. A PDF of the April 3rd article is available free online.

3rd International Congress on Soldiers’ Physical Performance
August 18-21, 2014
The ICSPP delivers innovative scientific programming on soldiers’ physical performance with experts from around the world.

DMAA list updated for April 2014

Fueling Performance Photo Campaign
Share photos of how you fuel your performance and be featured on our Facebook page!

Dietary supplement module
Earn continuing education credits (if eligible) for this two-hour online module.

Operation LiveWell

Performance Triad

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Filed under: Performance

Brazilian Jiu-Jitsu

This martial art relies on technique and balance to overcome an opponent, but it will also tone and build muscle without the use of weights.

Brazilian Jiu-Jitsu—or BJJ—focuses on ground fighting techniques, also known as grappling. You can start your training at a level appropriate to your physical fitness, but ultimately you will find that your endurance increases as your opponent also learns the techniques designed to dominate. Although BJJ requires little to no physical strength—mainly technique and balance—you will find that your muscle tone and mass increase gradually without requiring weight training.

Swim to stay healthy

Swimming is not only one of the best total-body exercise forms, it can also help you avoid getting sick. Take the plunge!

Swimming is an excellent way to reduce the risk of disease. It works your entire body and activates all the major muscle groups; contributes to muscle strength, flexibility, posture, and endurance; promotes weight loss and stress reduction; and improves cardiovascular conditioning by lowering your resting heart and respiratory rates and making blood flow to the heart and lungs more efficient. Swimming is also very low risk for injury because it places stress on your bones, joints, and connective tissues, thanks to the buoyancy of the water. Swimming 15 to 30 minutes each day can have a very positive effect on your overall health.

Be specific about your training

You will get the best results from your training program if you tailor it to fit your personal goals and activities.

When training, an athlete should be specific about methods of training that meet the needs of the activity he or she is training for. To achieve an optimal performance level, a sprinter will train in a different way than, for example, an endurance athlete such as a marathon runner. Make sure that you “stress the physiological systems” right for your type of activity. In other words, if you are going to compete in a race, you need to run to become a better runner. Likewise, if you are going to compete in a cycling or swimming event, you must perform those exercises to become better. Wanna be a better tennis player?  Play tennis! Although a well rounded program that includes strength training, aerobic conditioning, and flexibility exercises will improve your general fitness, to improve at a specific activity or sport you must perform that particular exercise.

Marines address boot camp injuries

Reducing injuries during boot camp is a priority for the Marine Corps; athletic trainers keep watch over recruits to ensure the 13-week training is as injury-free as possible.

The Los Angeles Times is reporting on how the Marine Corps has hired 27 certified athletic trainers—most with experience tending professional and college athletes—to oversee training for enlisted recruits and officer candidates at sites throughout the United States. According to the article, this is a new direction for the Corps: Not that long ago, the drill instructors might have dismissed recruits who complained of being injured and ordered them back into action.

To learn more about military recommendations for prevention of injuries related to physical training related, visit the HPRC’s Injury Management page and click on the link to read Recommendations for Prevention of Physical Training (PT)-Related Injuries.

Products containing DMAA gone from AAFES stores

The AAFES is pulling products that contain DMAA from its shelves and will no longer sell anything with this potentially dangerous substance.

The Army and Air Force Exchange Service (AAFES) has banned the sale of products containing 1,3-dimethylamylamine (DMAA), also referred to as methylhexanamine, Geranamine, and geranium oil, extract, or stems and leaves. All products containing DMAA have been pulled from store shelves. DMAA is increasingly being associated with serious adverse events. For additional information about the recent AAFES decision, read the Stars and Stripes article.

Future Trends: DARPA looking to develop “performance underwear” for warriors

DARPA researchers envision a future of soldier technology that will improve Warfighter effectiveness by employing high-tech underwear.

The future of Warfighter technology may someday include a high-tech “performance underwear” bodysuit that will protect soldiers from injuries, monitor vitals, and help soldiers maintain body energy while on the battlefield. This, according to an article in Wired.com, is what DARPA (Defense Advanced Research Projects Agency) hopes to one day accomplish. DARPA describes this so-called performance underwear concept as being an “adaptive, compliant, nearly transparent, quasi-active joint support suit,” which can “mitigate musculoskeletal injury caused by discrete dynamic events while maintaining soldier performance.” According to the official solicitation notice, the “DARPA Warrior Web program…will develop the technologies required to prevent and reduce musculoskeletal injuries caused by dynamic events typically found in the Warfighter's environment. This will be accomplished by a system (or web) of structures, in the form of a skin-suit, that are compliant and transparent until injury-causing conditions activate appropriate changes in the web structure.”

Sounds good…except there is one catch: Right now, military technology of this caliber doesn’t exist. The Wired article indicates that DARPA plans to introduce its future performance tool this month to a meeting of potential researchers. Their goal? To find a company that might be able to create a compliant, Warfighter-wearable, quasi-passive, adaptive suit system that can reduce injuries and retain optimal warrior performance.

Nutrition for fitness

Exercise isn’t enough—you need to give your body the right kind of fuel to optimize your fitness. The new 2010 USDA Dietary Guidelines focus on balancing healthy eating with physical activity.

In order to optimize your health and physical fitness, you should consume a balanced diet as recommended by the U.S. Department of Agriculture. According to the USDA, you should limit consumption of sodas and trans-fat foods; replace solid fats with oils such as olive, canola, and safflower oils; reduce intake of added sugars and sodium; replace refined grains with whole grains; limit your alcohol intake; increase your intake of vegetables, fruits, and fat-free or low-fat milk; and replace some of the meat or poultry in your diet with seafood. More details and guidelines can be found on HPRC’s Nutrition domain, especially the recent articles on the new USDA MyPlate program and online availability of the 2010 Dietary Guidelines for Americans.

Could sleep be your single most important health habit?

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Guest contributor Dr. Daniel Johnston of Comprehensive Soldier Fitness makes a case for why he thinks sleep is the most important health habit.

Have you ever had one of those days that never seemed to go well, from the minute you heard the alarm clock go off? Maybe you didn’t have time for breakfast, forgot your laptop at home, lost your temper when someone cut you off on your way to work, replied to an e-mail in a way you really wished you hadn’t, ate poorly all day, couldn't concentrate at work, and then couldn't find the energy to go the gym?

Ask yourself how you slept the night before. One factor that can contribute to bad days is lack of sleep. Not getting enough sleep is all too common in the military and across the country—it’s often looked at as the price you pay to get ahead. Some sacrifice sleep for social activities at night—web surfing, e-mailing, watching TV, playing video games, or one more drink out with buddies—which further worsens the issue.

Bottom line: Not getting enough sleep is pervasive throughout all ranks and has major negative impact on your health, relationships, and career. The effects of sleep loss affect performance in much the same way that alcohol intoxication does. So coming to work deprived of sleep is rather like coming to work drunk. Your interactions with others and your job performance suffer—which has a huge impact on safety. Losing sleep isn’t sustainable for the long run.

But the damage doesn’t stop there. In fact, sleep loss has a ripple effect throughout virtually every aspect of health and wellness, including your physical, emotional, social, family, and spiritual well-being (see the five program components of Comprehensive Soldier Fitness here). It increases your risk of disease and harms your social relationships and possibly your professional reputation.

Sleep deprivation can be a byproduct of mission demands, of course. In the military, sleep loss is sometimes used on the battlefield as a weapon, wearing the enemy down through non-stop engagement. The problem is that this strategy affects our own Warfighters, too. Senior leaders are cautious in employing this tactic, and it’s used only for specific, organized, orchestrated periods of time, allowing for a full rest and recovery before massive errors occur that can cost lives.

Where many of us go wrong is thinking this type of sleep schedule is normal and maintaining it post-deployment. Most people aren’t able to tell when their state of mind—alertness, mood, concentration—has been compromised by lack of sleep until gross errors are made.

I believe sleep is the single most vital wellness function we do every single 24-hour period, and yet it requires no treadmills, no weights to be lifted, no personal trainers, and not even special clothes. It has dramatic implications for your entire body and sets you up for optimization everywhere else. Sleep is commonly overlooked at the doctor's office because physicians (including myself) don't understand exactly how it works, and in fact, there is no standardized medical test to see if you are getting enough sleep. But that’s no reason to ignore the health treasures afforded to those who get a great night's sleep on a regular basis.

On average, we spend 20-25 years of our lives sleeping, and five to seven of those are spent the critical dream periods known as "Rapid Eye Movement." REM periods occur at regular intervals throughout a night of good rest (when not impaired by alcohol, caffeine, or other drugs). Unfortunately, many of us look at this time as wasted, yet it can be some of the most glorious "unconscious" time to improve our health!

During REM periods, your brainwave patterns register signals much like those produced when you are awake and concentrating. During sleep you also secrete hormones that repair tissue and renew microscopic damages to cells and organs before they develop into bigger problems. In fact, you actually concentrate and focus for several hours throughout a good night's rest as you repair your body! Your brain, the center of all health, is exercising while you lie quietly in dreamland! When you destroy the quality of your REM sleep, the result is poor performance, inattention, obesity, hormonal imbalances, poor appetite, lack of normal growth, high blood pressure, poor interpersonal skills, no energy for the gym, possibly diabetes, and more.

Getting enough sleep means you are more likely to live longer, experience less disease, retain information better, perform better, and get more out of your workouts. You will be more patient with others, less demanding and prone to anger, and able to optimize all aspects of human performance, including your family relationships. For more about getting enough sleep, visit the HPRC’s Sleep Optimization page. Don't overlook the simplicity of a good night's rest.

Jump for fitness

Plyometric training involves the kind of muscle contraction you experience in jumping. Using it as part of your exercise routine can improve your athletic performance.

One review of studies on the effects of plyometric (explosive jump) training, or PT, suggested that plyometric training can enhance vertical jump ability and leg power for healthy individuals. This training can be as simple as drop jumps, counter-movement jumps, alternate leg bounding, and hopping. And there are PT exercises for the upper body, too! The purpose of PT is to improve your athletic performance by increasing the speed or force of muscle contraction that enables you to jump higher, run faster, throw farther, or hit harder during a game. The full article is available online from the British Journal of Sports Medicine.

Strength training to optimize performance

No exercise program is complete without strength training. It contributes to your strength, speed, and size—and makes you look good, too.

In order to improve your athletic performance, you need to include strength training in your workout routine. Having a solid strength-training program can help you meet your sports and performance goals more easily by improving overall strength and delaying fatigue. Including this type of training will help you get bigger, faster, and stronger to stay a step ahead of your competitors. Your program should focus on the major muscle groups: chest, back, thighs, calves, biceps, triceps, and shoulders. Training these areas will help you become a better athlete while also improving your physique. For more about how to incorporate strength training into your routine, read the Strength Training Section of the Sports Fitness Advisor website.

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