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HPRC Fitness Arena: Physical Fitness
Deployments, injuries, transitions—just a few of the many things that can interfere with your normal exercise routine. Too long a break and your cardiovascular—or aerobic—fitness may suffer. For optimal performance, however, getting your heart and lungs back in action is critical. If you’ve been away from your routine for a while, start slowly and gradually increase intensity and duration. Be patient and stick with a routine, even on days you don’t feel like it. Mix up your routine when you’re able with different types of aerobic exercise such as biking, running, swimming, and rowing. For help planning your comeback, check out HPRC’s Performance Strategies for Rebuilding Cardiovascular Fitness. If you’d like to learn more about aerobic conditioning specifically for the PRT/PFT, read part 1of our training series.
Are your high-school students gearing up to play a team sport? You might want to consider the pre-participation screening requirements and what’s on the horizon for future changes. The electrocardiogram—a test used to examine electrical impulses of the heart—has been used as a screening tool to identify cardiac problems. At the American Medical Society’s annual meeting, Dr. Francis O’Connor (Medical Director for the Consortium for Health and Military Performance, HPRC’s parent organization) recently presented an evaluation of recent recommendations from the European Society of Cardiology for physicians interpreting ECG test results of athletes. The accuracy of the interpretation is under scrutiny, as the results of ECGs can be tricky to interpret.
In the United States, athletes aren’t required to have an ECG screening prior to sports participation—but that might change in the future if it’s deemed that accurate readings of such screenings are reliable and might identify underlying heart abnormalities. For now, however, Dr. O’Connor noted, “identifying abnormal from normal is not as easy as it may seem.”
Looking to define your glutes, hips, and thighs? Want a total body workout to help you improve your score on the next PFT? Not close to your unit? You can access workouts complete with warm-up, cool-down, and videos of each exercise all online. There is a variety of routines, so depending on what you are looking to get out of a workout, there may be one for you. This is a handy resource for all Warfighters, but reservists and National Guardsmen often can’t work out with their unit, so these videos could provide a new twist to an individual workout. If you are far from your unit and are not able to participate in unit physical training, try these workouts! Sport-specific workouts are also available for the cyclists or swimmers in the service.
Barefoot-style, or minimalist, running shoes are still growing in popularity in the military, and the debate continues over whether this style of running prevents injuries or just causes different injuries. There is new research on minimalist running shoes (MRS) and their impact on lower leg and foot injury. After a 10-week study, runners who transitioned to Vibram FiveFinger minimalist running shoes showed signs of injury to their foot bones, while the runners who used traditional running shoes showed none. The types of injuries the MRS runners demonstrated were early signs of inflammation, which may or may not be associated with pain or joint dysfunction. If they are, it might be difficult for the runner to know he/she is actually injured until it is too late and the injury has progressed. More research is needed to determine if other factors (weight, running form/style, mileage, running surface) contribute to injuries associated with barefoot-style running. At least one recent study suggests running style may be a factor. For more in-depth information, read
May is National Physical Fitness and Sports month so get out and get moving—and include your family! There are lots of great reasons to add exercise to your daily routine: It decreases your risk for chronic health problems such as diabetes and cardiovascular disease and improves your mental health. Getting outside for a walk with your children can be great bonding time and may even help them (and you) sleep better at night! You can find ideas to incorporate physical activity into your life, including interactive tool kits and planners, at the Federal Occupational Health website. HPRC also provides resources (family friendly ones, too) to help you get started and stay on track!
Being overweight puts you at risk for a whole host of health issues, but most people don’t think about the risk posed to their knees. The anterior cruciate ligament, or ACL, is one of the major ligaments of the knee and one of the most susceptible to injury. Injury information on more than 1,600 men and women at the U.S. Naval Academy showed that those with a higher body mass index (BMI) had a greater incidence of ACL tears. A difference in BMI of only 1.2 (25.6 versus 24.4) made the difference between having and not having this kind of injury. (To learn more about BMI, read HPRC's explanation.)
Like the adage “You don’t know what you’ve got until it’s gone,” knees are something we generally take for granted. To stay on top of your game, you need your knees. An easy way to protect them is to drop the extra weight you’re asking them to carry around.
The annual Army “Strong B.A.N.D.S.” campaign is set to launch for another year beginning in May. Strong B.A.N.D.S. promotes physical fitness, nutrition, optimal health, and resilience by focusing on Balance, Activity, Nutrition, Determination, and Strength—forming the acronym B.A.N.D.S. The campaign has activities at numerous garrisons to help educate soldiers, their families, and civilians. Strong B.A.N.D.S. is a campaign of the U.S. Army Installation Management Command Family and Morale, Welfare and Recreation directorate and is “designed to energize and inspire community members to live a healthy lifestyle.”
Check out the website for detailed information and to see if there is a Strong B.A.N.D.S. activity near you.
Both service members and civilians with at least seven Army 10-miler finishes under their belt are eligible for one of the 10,000 bibs available via early registration starting May 1st just after midnight for the 29th annual Army 10-Miler on Sunday, October 20, 2013. Service members must register with their .mil email addresses. Regular registration opens on May 15. Visit the Army 10-miler website for more information.
Increasing your flexibility with a regular stretching routine can help improve your performance by allowing your joints to move with greater range of motion (ROM) with each step, swing, or turn. Stretching also is a great way to increase the blood flow to your muscles, so it can be helpful prior to PT or sporting events. You can start increasing your flexibility with simple stretching and foam rolling exercises; check out our Performance Strategies for tips on how to begin.
Previously HPRC reported on how much physical activity healthy adults need. This week, the spotlight’s on children and teenagers—and whether they’re getting the exercise they need.
According to the Physical Activity Guidelines for Americans, children and adolescents need at least 60 minutes of physical activity every day, including:
- Aerobic exercise for most of the 60 minutes. Most days can include either vigorous-intensity activities (such as running, swimming, and jumping rope) or moderate-intensity activities (such as walking or skateboarding), but at least three days a week it should include at least some vigorous-intensity exercise. Check out Let’s Move! for ideas on how to get active as a family.
- Muscle-strengthening activities such as playing tug of war, exercising with resistance bands, or climbing on playground equipment. Strengthening exercises should be done at least three times a week. For safety guidelines on strength training for children and teens, check out this article from HPRC.
- Bone-strengthening (impact) activities such running, jumping rope, basketball, tennis, and hopscotch. Impact activities strengthen bones and promote healthy growth and also should be done at least three times a week.
For more ideas on moderate- and vigorous-intensity aerobic activities, as well as muscle-strengthening and bone-strengthening physical activities, check out the table in Chapter 3: Active Children and Adolescents of the Physical Activity Guidelines. For more ideas on getting fit as a family check out Let’s Move, a comprehensive initiative by the First Lady. For military-specific resources, check out HPRC’s Family & Relationships domain.