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Filed under: Fitness

Let the 2014 Warrior Games begin!

The Warrior Games are about to start. Here’s some information about this year’s events!

It’s almost time for the Warrior Games in Colorado Springs! Athletes and teams from each branch of service have already qualified in their respective trials and are set to compete from 28 September through 6 October at the U.S. Olympic Training Center in Colorado. The Warrior Games give wounded service members and veterans an opportunity to compete in adaptive sports. For some, this is a continuation of their competitive careers; for others, it’s a new experience and part of the healing process. If you’re in the neighborhood, stop by to cheer on the athletes—admission is free! Semper Citius, Altius, Fortius!

 

Is your app backed by facts?

Make sure the information in your injury-prevention app is backed by science, not hype.

These days there’s an app for just about everything, including injury prevention. In fact, there are many apps for that. But the truth is that most of them are not backed by science. Unfortunately, among the thousands of smartphone apps in the fitness, medical, and sports categories, only a handful provide evidence-based information on injury prevention.

After sifting through hundreds of different fitness and sports-related apps, researchers in a 2012 study found only 18 apps claiming to provide tips for injury prevention and rehabilitation. Only four of these apps contained claims for which they could find supporting scientific evidence. For example, the “Ankle” app was developed to implement an exercise program based on results from a well-conducted study. Other of these four apps appeared to be evidence-based only by coincidence, not as the result of a sound background search of the scientific literature. By comparison, five apps provided tips (such as warming up, stretching, proper shoes) to prevent running injuries despite a lack of evidence that the recommended practices actually reduce risk of injury. Other apps contained equally unsupported claims in areas such as shoulder injury, plantar fasciitis, and delayed-onset muscle soreness (DOMS). One even cited published literature that did not support its claims.

If you’re searching for injury-prevention strategies, it’s important to be wary of apps that contain inaccurate or unsupported information. The visual appeal and usability of an app may not necessarily reflect the quality of information, especially when it comes to injury-prevention tips. And while the study mentioned above is more than a year old, it’s unlikely the situation has changed. Check out HPRC’s injury-prevention resources or talk to a physical therapist if you have other concerns about injury prevention. 

DOMS: The morning after (a tough workout)

Learn more about soreness after a workout, including ways to help prevent and reduce it yourself.

Have you ever felt great after a hard workout, only to find yourself incredibly sore a day or two later? Muscle pain a day or so after exercise is common among recreational athletes. Known as delayed onset muscle soreness (DOMS), this condition can be treated at home—and possibly even prevented—with simple techniques. Strategies to prevent or reduce DOMS include stretching, protein/carbohydrate recovery drinks, and cold-water immersion. Over-the-counter medications can also help with pain but should be used infrequently and at the lowest effective dose. For more detailed information about DOMS and how to prevent and recover from it, read HPRC’s Answer, “Delayed Onset Muscle Soreness.

No pain, no gain?

Higher-intensity exercise—does it do a body good?

The saying goes that “less is more,” but when it comes to exercise intensity, that might not be the case. We know that some exercise is better than no exercise, but is more-intense exercise better than moderate exercise? How hard should you push? And what are the benefits? With the growing popularity of high-intensity workouts, it’s important to consider both the risks and the benefits.

The role of intensity during exercise has been studied before. For example, the risk of death in older adults is lower for those who walk at a faster pace than for those who walk at a more leisurely pace. However, new research demonstrates that pushing yourself during a workout not only helps make you mentally tough but may also release chemicals into your body that help you develop bigger, stronger muscles.

During “stressful” or high-intensity exercise, your body kicks into “fight or flight” mode and releases hormones such as adrenaline and dopamine to push your system into high gear: increased heart rate, increased breathing rate, and increased oxygen to muscles. A recent study found that these hormones, when released during stressful exercise, sent messages to muscle cells to develop larger and more efficient muscles—at least in mice. The body only releases these chemicals when it feels stressed (for example, during intense exercise). If the body doesn’t feel stressed (as during light exercise), it doesn’t release these chemicals, so it can’t send signals to the muscles.

The good news is that exercise intensity is relative, so anyone should be able to exercise at a level that releases these hormones. Whether you’re just starting out or you’re a seasoned athlete, you can exercise to a level that is intense for you. Shooting for your target heart rate is a good start to gauging intensity. Not every workout needs to top out the intensity scale. In fact, doing too much too often can lead to overtraining and potential injury. Remember to listen to your body and incorporate rest or light days into your workout regimen. 

How accurate is your activity monitor?

A new study looks at just how accurate your activity monitor really is.

Activity monitors have become increasingly popular tools to help people get and stay on track with their fitness (and dietary) goals. But, researchers from Iowa State University wanted to see just how accurate some of the popular monitors really are when it comes to reporting how many calories you burn during exercise. It turns out that the majority of the devices they tested gave pretty accurate estimates (within 10-15% error). The BodyMedia FIT was the most accurate one tested, with only a 9.3% error rating, which is close to some more expensive devices used for research purposes. Other monitors such as the FitBit Zip, FitBit One, Jawbone Up, and Nike Fuel Band all fell below 15%. Since many people tend to overestimate their activity levels on their own, an accurate activity monitor is an important tool to help people keep better track of their exercise habits. Check out our comparison chart to find out more about these monitors.

What is “Total Force Fitness”?

Do you know what “Total Force Fitness” is? It’s a Department of Defense model for building and maintaining health, wellness, and resilience.

Have you heard of Total Force Fitness, but you aren’t sure what it is? It’s a framework for building and maintaining health, readiness, and performance in the Department of Defense. It views health, wellness, and resilience as a holistic concept that recognizes “total fitness” as a “state in which the individual, family and organization can sustain optimal well-being and performance under all conditions”—a connection between mind, body, spirit, and family/social relationships. Total fitness shifts the perspective from treatment to wellness and focuses on prevention and strengths.

The Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury created a slide presentation for units and groups on Total Force Fitness: A Brief Overview that describes what TFF is, its core components, and each of its eight “domains” (behavioral, social, physical, environmental, medical and dental, spiritual, nutritional, and psychological). For more in-depth reading, check out the original Military Medicine Supplement that started it all, including a scholarly chapter for each domain.

Strong B.A.N.D.S 2014

Filed under: Fitness, Strong BANDS
Strong B.A.N.D.S is back for 2014! Learn about their goals and check out their activities planned for soldiers and families!

In recognition of National Physical Fitness and Sports month, Army garrisons across the globe are teaming up for the 4th Annual Strong B.A.N.D.S (Balance, Activity, Nutrition, Determination, and Strength) campaign under the Army MWR program. The campaign hopes to enhance community resilience through awareness of the health and fitness opportunities available to Warfighters and their families. Participating garrisons will host events such as volleyball games, swimming events, and golf tournaments. The Human Performance Resource Center has teamed up with Strong B.A.N.D.S to provide information cards on topics such as diet, injury prevention, and supplement safety to help you stay strong, ready, and resilient!

Check out the Strong B.A.N.D.S video montage from past years to get an idea what to expect!

Tunes and training

Do you listen to music when you exercise? Find out how it affects your workout.

Do you exercise to music? If you do, you might have noticed that you run faster when a fast-paced, upbeat tune comes on.

Exercise scientists noticed the relationship between exercise and music some time ago. For those of us who aren’t trained athletes, music can have a huge effect on our performance and mood during exercise. Without realizing it, people push themselves harder during exercise when listening to fast-tempo music, which increases heart rate as well as speed, endurance, and in some cases the rate of perceived exertion. Exercisers also feel an improved sense of well-being when working out to music.

So why is it you prefer certain songs when you’re exercising? One explanation suggests that a part of your brain tries to match the movement of your body to the beat of the music. In fact, scientists have found that when you listen to music with about 125–140 beats per minute, both your heartbeat and your movements synchronize to work at the most energy-efficient, optimal level for exercise. In essence, music works with your brain to coordinate your bodily functions and optimize your workout.

The best workout songs seem to share certain characteristics:

  • 125-140 beats per minute during exercise; slower for warm-ups, cool-downs, and for some endurance-type exercises
  • A motivational or upbeat message
  • Familiar tunes or a preferred style of music
  • A tempo that matches the rhythm of your exercise

Ask your buddies about their workout playlists too. They might have something totally different to offer—a new beat to stay fit with.

For more tips on how to optimize your workout, explore HPRC’s Physical Fitness domain.

Performance Triad update

The U.S. Army rolled out the Performance Triad a few months ago. So, what’s new?

The Performance Triad is well underway, and the Army has been closely monitoring the progress of soldiers at the three test sites (Joint Base Lewis-McChord, Fort Bliss, and Fort Bragg). Soldiers will be assessed on their knowledge, beliefs, and attitudes about the parts of the triad—sleep, activity, and nutrition. Triad staff is currently performing injury-risk assessments for the Military Power, Performance, and Prevention (or “MP3”) program as part of an ongoing process that helps get soldiers into physical therapy and strength-training programs to help reduce the number of “medically not ready soldiers.” You can read more about the Performance Triad in HPRC’s Total Force Fitness domain.

A holistic approach to performance

Check out the customizable “One Shot One Kill” (OSOK) performance enhancement program to jumpstart your performance.

Wanting some holistic strategies to enhance your performance? Check out the “One Shot One Kill (OSOK) Performance Enhancement Program” that shows Warfighters how to set up and manage their own performance-enhancement system. OSOK is designed not only to enhance performance but also to jumpstart Warfighter resilience. It builds on the skills that Warfighters already possess and then teaches new ones as needed.

There are two ways you can use OSOK: as an individual through “OSOK Solo” and as a unit/group through “OSOK-IP Unit.” Both highlight “10 Rules of Engagement” and provide seven core modules: Controlled Response, Mind Tactics, Performance-Based Nutrition, Primal Fitness, Purpose, Code, and Recharge. OSOK also provides self-assessment forms so you can track your progress over time.

For other performance-enhancement programs and information about holistic (total) fitness, check out HPRC’s Total Force Fitness domain.

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