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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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HPRC Blog

Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.

HPRC Fitness Arena: Physical Fitness

A new approach to prevent non-combat injuries

The heavy loads that active duty service men and women have to carry during deployments and training are taking a toll. Extensive research continues on how to reduce body armor weight and decrease the risk of associated non-combat injuries.

Body armor, in addition to necessary equipment and supplies, well exceeds the recommended carrying maximum of 50 pounds. The DoD was asked by Congress to conduct a research project to explore the possibility of lightening body armor without sacrificing protection. Currently, the research shows it does not seem possible to make body armor out of a lighter material while still adequately protecting the individual. However, leaders are taking a more preventative approach to reducing injuries on the battlefield. These include changes in pre-deployment training, as well as an increased number of deployed physical and occupational therapists and improvements in forward-deployed care centers.

Spice up your core workout!

A strong core has MANY benefits. Try some alternative exercises to improve core strength and shake-up your workout.

Having a strong ”core”—a common term for the muscles of your abdomen, hips, glutes, back, and quads—can improve your balance, posture, and performance. There are a number of different core exercises other than the traditional sit-up that can give you these benefits and decrease your risk for injury. Back injuries are the most common reason for lost duty days in the military and are sometimes the result of a weak core. Strengthening the whole core muscle group is important and can be achieved through alternative core exercises. Test out new exercises to see what you enjoy!

Check out our Performance Strategies for more ideas on alternative methods to strengthen your core.

Activities help kids during times of deployment

Children feel lots of different things while their parent is deployed. There are organizations that can help kids through physical activity, peer mentoring, and other social gatherings.

Having something to keep children’s minds and bodies busy can make time pass faster and give them a sense of pride while their mom or dad is away. There are various organizations to help support children of deployed parents and keep them active and involved in their community. The U.S. Army has Operation Military Kid, which connects families to local resources to achieve a sense of community. Our Military Kids specifically reaches out to dependents of the National Guard, reservists, and active-duty wounded warriors. The Department of Defense has a new campaign, Operation Live Well, which includes resources to keep military children active and resilient during their guardian’s deployments. There are also numerous non-profit organizations that offer programming for military children—check out the National Resource Directory section for children’s programs near you.

Happy trails to you!

Take advantage of the beautiful outdoors and take your family for a hike or run along a trail.

Exercising outdoors can be a fun way to get in shape, enjoy the beautiful weather and do something fun as a family. No gym or equipment is necessary for a run on a trail, bike ride, or hike—and the scenery is much better! Kids can use their scooter, skateboard, or bike to keep up with mom and/or dad. You can even include strength exercises during your outside adventure! A playground or park can be a great destination for some exercise with children. Monkey bars, park benches, and other fixtures found at playgrounds can be used for pull-ups, tricep dips, and core exercises. Here are some additional suggestions from HPRC on exercising without a gym or equipment. And before you step outside, check out these tips if you plan on hiking or running on a trail.

Ready, set, play!

Childhood obesity is a fast-growing issue in the United States. Preventing it can be a fun family affair!

Chubby cheeks on little ones are cute, but you want your child to outgrow them. The number of obese and overweight children has almost tripled since 1980, resulting in an increase in cardiovascular disease and other health issues—a trend reflected in the body-fat condition of today’s military trainees. Doing activities as a family not only gets kids moving, but also gets you moving! Children need at least 60 minutes a day of play involving moderate to vigorous exercise. This can be done throughout the day— at recess, during after school activities, playing at home—and doesn’t have to be done all at once. Let’s Move! has a list of simple steps you can do to encourage your child to live a healthy lifestyle. One idea: Have a house rule of doing jumping jacks during television commercials. For even more ideas, check out the CDC’s Strategies and Solutions for parents and communities.

CHAMP/HPRC Functional Movement Assessment Conference Summary

CHAMP and HPRC hosted a conference in conjunction with ACSM and NASM on September 10–11, 2012, on “Preventing Injury through Functional Movement Assessment: What We Know, What We Don’t Know, and Where We Go From Here.”

CHAMP and HPRC hosted a conference in conjunction with American College of Sports Medicine and National Academy of Sports Medicine on September 10–11, 2012, on “Preventing Injury through Functional Movement Assessment: What We Know, What We Don’t Know, and Where We Go From Here.” For more information about the conference, check out HPRC’s Summary Report. For a brief explanation of functional movement assessment, read HPRC’s Overview about one form, FMS.

CHAMP and HPRC host a conference on functional movement assessment

CHAMP and HPRC are hosting a conference in conjunction with ACSM and NASM on September 10–11, 2012, on “Preventing Injury through Functional Movement Assessment: What We Know, What We Don’t Know, and Where We Go From Here.”

The Functional Movement Screen (FMS) is a tool used to evaluate how people move and identify patterns that could increase the risk of being injured. In a 2011 study conducted by the Consortium for Health and Military Performance (CHAMP), researchers found that FMS scores indicated an individual’s risk for injury. A summary of the most current information published on functional movement assessment demonstrates that the FMS is a reliable tool but that more research is needed. The upcoming CHAMP/HPRC conference will explore the role of functional movement assessment in preventing injury and enabling Warfighters to return to duty quickly, and will highlight areas for future research. Topics focus on the Warrior Athlete and civilian athletic communities, and include the epidemiology of musculoskeletal injuries, functional fitness and movement patterns, and current concepts in, as well as future research considerations for functional assessment tools.

Don’t light up—lace up!

There are many tools and resources to keep you on track when you’re trying to quit smoking. One weapon in your arsenal is exercise.

Congratulations—you’ve decided to quit smoking! This is the first step toward a healthier and longer life. It may be difficult at first, and you may have cravings along the way, but stay strong and don’t give in. One way to fight those urges is exercise. Numerous studies have found that exercise and physical activity reduce cravings for cigarettes. The quick fix for a bad craving can be as easy as walking the dog or going out for a bike ride. Not only are you replacing unhealthy behavior with healthy ones, you’re also getting fit in the process!

Get moving to help manage PTSD

Research has found that those with PTSD are at higher risk for cardiovascular disease; for some, exercise might be a great addition to other types of treatment.

The physical and emotional stress associated with post-traumatic stress disorder (PTSD) can raise your blood pressure and cholesterol and increase body mass index, all of which are risk factors for heart disease. Veterans suffering from PTSD are more than twice as likely to die from a heart attack than those without PTSD. While the exact relationship between PTSD and heart disease is not fully understood, we know that regular exercise can help prevent heart disease and other risk factors, which could be helpful for those with PTSD. Some types of exercise can be effective in reducing psychological symptoms associated with PTSD and also can play a role in reducing unhealthy behaviors such as smoking, being overweight, and physical inactivity—sometimes byproducts of trying to cope. If you think that exercise might help you or a loved one cope with PTSD, speak with your healthcare provider to assess how much and what kind of exercise is best!

Strength training for children and teens

Resistance training has become popular among children and teens. When performed in a safe, structured environment, this type of exercise can be very beneficial for improving their health and athletic performance.

At some point or another, your child or teen might pick up those dumbbells you have lying around the house. They’ve seen you lift weights as part of your regular exercise routine and decided they want to get stronger too. But you might wonder if strength training is safe for your kids.

Lifting the size weights you use might be too much for kids and teens, but in general strength training (also referred to as resistance training) can be a safe and healthy way to improve muscular fitness for children and teens, starting as early as seven or eight years old, when their coordination skills have developed enough. The goal should be improving muscular fitness while having fun and learning effective training methods.

As a parent you need to make sure your kids are supervised and receiving age-appropriate and skilled instructions in order to reduce the risk of injury. With proper technique and safe practices, strength training is not dangerous for growing bodies. However, light weights, exercise bands, or your child’s own body weight should be used to build his or her strength. Currently, there are no specific guidelines for exactly how much lifting they should do. However, according to the American College of Sports Medicine (ACSM) one to three sets of six to 15 repetitions, two to three times per week is considered reasonable.

Resistance training is not the same as bodybuilding, weightlifting, or powerlifting, which are associated with competition, high intensity, and maximum weights. The American Academy of Pediatrics and ACSM are opposed to children using these methods or the use of "one-rep-max" (a method sometimes used to assess strength) due to the increased risk for injury.

While a medical examination is not mandatory, it is recommended for children who want to begin a strength-training program. And remember that strength training is something you can do with your children. Family fitness is a great way to keep you and your child healthy and active while you spend quality time together.