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.
A recent article in the Washington Post has a story reporting that steroids are readily available through Amazon.com, according to a prominent anti-doping researcher who ordered several dietary supplements from the consumer Web site and tested them to verify that they indeed contained potent, illegal - and potentially dangerous - oral steroids.
Click below to access the article.
According to a recent article in Stars and Stripes, Military doctors are worried that certain energy supplements could lead to heart problems in U.S. troops, particularly those serving in combat zones.
Click below to access the article.
The United States Department of Agriculture (USDA) nutrition researchers publish a quarterly online newsletter with reports of discoveries from their laboratories. They also provide information on agricultural issues and health findings important to all of us. Click here to read about these recent nutrition and health findings.
Fitness is so important to your mental and physical health. Consider scheduling exercise into your work day; put it on your calendar! Keep packable tools like elastic tubing and bands at your desk. You can easily strengthen your chest, upper back, shoulders, arms, and legs in just a few minutes, two or three times a week. All without leaving your office! For ideas, click here: ACE GETFIT: Time saving tips for on-the-job fitness
For a warfighter, sleep can be just as important to the mission as having enough food, water and ammunition. Realwarriors.net has a great piece on the common myths about sleep and six tips to improve sleep habits while settling into a new routine away from home.
Can’t find time to fit exercise in during your day? Then get fit at work! Consider biking or walking to work, if practical. If not, walk around your workplace before or after work, or during work breaks, for 20-30 minutes. Lunchtime walks with a friend are fun and a stress reliever. Use the stairs rather than elevator. Check out this link for more terrific ideas: ACE GETFIT: Time saving tips for on-the-job fitness
Try these tips from the National Institute of Arthritis and Musculoskeletal and Skin Disease to prevent knee injury while you exercise:
- Avoid bending your knees past 90 degree when doing half knee bends or squats.
- Avoid twisting your knees by keeping your feet as flat as possible during stretching.
- When jumping, land with your knees bent.
Source: Handout on Health. Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Disease.
It's true that exercise can help prevent the common cold by strengthening your immune system, but you should be cautious if you are considering an intense workout when you do fall sick. Some recommendations from the American College of Sports Medicine (ACSM) are to:
- Exercise moderately when the cold symptoms are confined to your head,
- Stay in bed if illness spreads beyond your head - don’t “sweat out” your illness, and
- Resume your exercise program slowly as you recover.
Check out ACSM’s guide, Clearing the Air on Exercise and the Common Cold for more information.
Do you know what a serving size is for different food groups? Here are a few helpful tips for standard serving sizes:
A one-cup serving of cereal or other grain is about the size of your fist; one medium fruit is about the size of a baseball; a half-cup serving of ice cream is about half a baseball; three ounces of meat, fish or poultry is the size of a deck of cards. For more helpful hints on serving sizes click here.
Since injuries can occur in physically active individuals, here are a few tips to help you stay injury free:
- Warm-up and cool-down after exercise;
- Use proper form;
- Spread activity throughout the week, not just the weekend;
- Wear appropriate safety gear;
- Increase intensity and time gradually, and
- Cross train to prevent overuse injuries.
Click here for more information: Handout on Health. Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Disease.