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.
The Los Angeles Times is reporting on how the Marine Corps has hired 27 certified athletic trainers—most with experience tending professional and college athletes—to oversee training for enlisted recruits and officer candidates at sites throughout the United States. According to the article, this is a new direction for the Corps: Not that long ago, the drill instructors might have dismissed recruits who complained of being injured and ordered them back into action.
To learn more about military recommendations for prevention of injuries related to physical training related, visit the HPRC’s Injury Management page and click on the link to read Recommendations for Prevention of Physical Training (PT)-Related Injuries.
The holidays can sometimes be a difficult time for relationships. Through this holiday season, remember to compliment your loved ones and show them on a daily basis that you care for them. are thinking of them, and love them. Couples who do five positive actions for every negative one are more likely to have long, happy, successful marriages. Contrastingly, unhappy couples are more likely to have one positive interaction—or even less—for every negative interaction.
Do you really know what’s in that energy drink? There are different forms of stimulants in energy drinks, many of which are prohibited. The United States Anti-Doping Agency (USADA) has put together an information sheet on these “stimulant drinks,” including a helpful example of an ingredient label.
The Office of Dietary Supplements has released new fact sheets on multivitamin/mineral supplements. The QuickFacts version was designed for consumers; health professionals and those who want to know more can get additional detailed information from the Fact Sheet.
Overuse injuries are a common risk associated with the rigors of physical training. A healthy tip to implement into your training program is to gradually increase your training workload by just 10% each week. This will help—but not guarantee—to reduce the risk of muscle or joint injury such as tendonitis or stress fractures caused by repetitive trauma. In essence, keep the progressive changes in your activity levels gradual, listen to your body, and make incremental adjustments in time and intensity until you reach your new fitness goals.
Research on couples relationships over time has found that around 70% of problems among couples remain the same throughout the relationship, which means that only about 30% of problems can be resolved. Therefore, learning how to work on the problems that can be resolved and engaging in an ongoing discussion around perpetual problems is the key to happy long-term relationships. Recognizing that the perpetual problems are not going to be directly overcome can help couples be less frustrated at their partner for issues that just cannot be resolved. Therefore, learning to live with the perpetual problem, and talking to your loved one about it as needed, can help ease couples relationships in the long run.
For more information on how to optimize your relationships, see HPRC's Relationship Skills section.
The future of Warfighter technology may someday include a high-tech “performance underwear” bodysuit that will protect soldiers from injuries, monitor vitals, and help soldiers maintain body energy while on the battlefield. This, according to an article in Wired.com, is what DARPA (Defense Advanced Research Projects Agency) hopes to one day accomplish. DARPA describes this so-called performance underwear concept as being an “adaptive, compliant, nearly transparent, quasi-active joint support suit,” which can “mitigate musculoskeletal injury caused by discrete dynamic events while maintaining soldier performance.” According to the official solicitation notice, the “DARPA Warrior Web program…will develop the technologies required to prevent and reduce musculoskeletal injuries caused by dynamic events typically found in the Warfighter's environment. This will be accomplished by a system (or web) of structures, in the form of a skin-suit, that are compliant and transparent until injury-causing conditions activate appropriate changes in the web structure.”
Sounds good…except there is one catch: Right now, military technology of this caliber doesn’t exist. The Wired article indicates that DARPA plans to introduce its future performance tool this month to a meeting of potential researchers. Their goal? To find a company that might be able to create a compliant, Warfighter-wearable, quasi-passive, adaptive suit system that can reduce injuries and retain optimal warrior performance.
Many who suffer from a lot of stress also have high blood pressure and do not exercise. People who practice some form of activity or exercise benefit from less stress associated with personal, family, and work situations. Reducing stress will improve your health. Exercise helps improve your stress tolerance and also can strengthen your cardiovascular system, increase endorphin levels, and keep you mentally focused. Bike rides, power walking, and yoga are some of the many inexpensive, time-efficient ways to improve your general fitness and reduce stress. The Mayo Clinic has more good advice on how and why to reduce stress.
If you exercise in the cold, consider these tips from the American Council of Exercise (ACE; Exercising in the Cold) to stay safe. Check how cold it is before you go out, and do not exercise if the conditions are too extreme. Be sure to dress warmly (keep your head, hands, and feet warm) and dress in layers that can trap insulating dry air near your skin. In addition, avoid blowing air into your gloves and mittens because it will add moisture, which will cause your hands to be colder. For more detailed information, you can read the original American College of Sports Medicine position stand: prevention of cold injuries during exercise.
In order to optimize your health and physical fitness, you should consume a balanced diet as recommended by the U.S. Department of Agriculture. According to the USDA, you should limit consumption of sodas and trans-fat foods; replace solid fats with oils such as olive, canola, and safflower oils; reduce intake of added sugars and sodium; replace refined grains with whole grains; limit your alcohol intake; increase your intake of vegetables, fruits, and fat-free or low-fat milk; and replace some of the meat or poultry in your diet with seafood. More details and guidelines can be found on HPRC’s Nutrition domain, especially the recent articles on the new USDA MyPlate program and online availability of the 2010 Dietary Guidelines for Americans.