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
You are more likely to seek health information online when your friends are also doing so. A recent study found that individuals with multiple friends who sign up for an online health forum were more likely to sign up for it themselves. Similarly, you’re also more likely to practice healthy behaviors when your friends do the same. To enhance your health, choose your friends wisely!
It has been known to trainers that alternating higher intensity and lower intensity training sessions is the most effective means for conditioning athletes.
As reported in the September 20, 2010 edition of the Tauton Daily Gazzette (Tauton, MA), recent research indicates that it is not necessary to train at high-effort levels every exercise session. In other words, a combination of higher intensity and lower intensity exercise is recommended for a sensible and successful fitness program. The full article can be accessed here.
Last week, Wired Magazine ran an article on high intensity fitness programs that are being studied and evaluated in a review of high-intensity fitness programs by the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences in Bethesda, MD.
In response, Wired has published a follow up article that offers a view of CrossFit from a soldier's perspective.
One way to lengthen your life is to sleep! Recent evidence suggests that men who have difficulty falling asleep, maintaining sleep, or only sleep for short periods of time may be at a higher risk of dying. In the study, men who reported to have insomnia or had insufficient sleep were much more likely to die over a 14-year period. Reduce your risk of death from all causes by sleeping!
Failing a fitness test can get a Marine passed over for promotion, perhaps ending career hopes. According to this article from KVOA.com based in Tucson, AZ, there is growing pressure to hold marines to a higher standard for physical fitness and combat readiness. In response, the Marine Corps Semper Fit program is investing millions in new gyms with functional workout rooms, recreation programs, and nutrition classes.
Are PRTs still accurate assessments of physical fitness levels? The days of calisthenics and running several miles for exercise are gone. Comfort Zones and gyms on- or off-base are filled with exercise toys such as cable cross machines, Roman benches, kettlebells, and miles of cardiovascular equipment. Most military personnel are exercising with the latest technology, or at least with free weights. Shouldn’t PRTs utilize the most current knowledge of functional exercise and movement?
“Functional movement” is defined as real-world biomechanics of body movement. Sit-ups and push-ups are not functional; they show strength and/or flexibility, but not true overall fitness.
Gray Cook’s Functional Movement Screening (FMS), however, assesses the quality of seven functional movements to determine a persons’ symmetry, grading each movement (21 being a perfect score). FMS might be a better assessment in terms of a person’s total fitness level. Most studies using FMS have evaluated the prediction of injury rates based on the level of symmetry (for example: Military Joe shows rotary stability in the left shoulder but not in the right – the asymmetry of his shoulders most likely predicts injury when climbing walls in theater).
An unpublished study by COL Francis O’Connor, MD on injury prediction in Marine Corps Officer candidates (MC) found that those who scored 14 or higher (out of 21) had a lower injury rate. A study on NFL players also had similar findings.
Should the military re-evaluate its PRTs in terms of functional movement or should it stay with its current program? Contact us here at the HPRC if you have thoughts to share.
The Simple 7™ is an easy way to figure out how to achieve good health. This online resource, provided by the American Heart Association, lists seven steps that are crucial to our health. We list their steps for you below:
- Don’t smoke.
- Maintain a healthy weight.
- Engage in physical activity.
- Eat a healthy diet.
- Manage your blood pressure.
- Take charge of your cholesterol.
- Keep your blood glucose at healthy levels.
With Life’s Simple 7™, you'll find out where you stand, how you're doing, and also get you your own personal heart score and health plan.
Hanging out with friends may include habits that oppose your health goals. Instead of skipping out on quality time with them, invite them to participate in an activity like a group cycling class that will get everyone moving. A healthy social life contributes to good health, so get the group moving!
A few minutes a day of stair climbing can improve your cardiovascular health, a recent study finds. A study of sedentary college-aged women who walked 199 stair steps a day the first week, and who worked up to six ascents, or climbs, a day by the sixth week, were significantly more fit (heart rate, oxygen uptake, blood lactate levels and increased HDL) by the end than in the beginning.
In a study published this year in Medicine & Science in Sports & Exercise, the research suggests that most runners make two key mistakes: They try to run too fast uphill and don’t run fast enough downhill. The Globe and Mail (Toronto) has an article that asks the questions on the best way to run hills. Access the article here.