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 last excuse a trainer wants to hear from a client is that they don’t have enough space—or the right space—to exercise. The truth is that with a little effort and imagination, you can find a whole world of places and practices to improve your strength and endurance. Just think about all the free equipment outside at the park, on your way to work, or at your child’s school playground. You can make use of just about anything. Want to gain upper body strength? Start climbing the monkey bars and don’t stop ‘til you drop. Or try push-ups—a great way to get moving without standing in line at the gym. All you need for walking or running is a good pair of shoes and any path, road, or bike trail—the same places work for a bicycle, too, and they don’t cost a dime. By now you should be getting the picture. Just get rid of that mental block about needing a special place or equipment that is keeping you from getting a healthy, fit body. Just think of all the new forms of exercise waiting for you the minute you walk out the door! Here are five simple exercises to get you started.
Young children need consistency and predictability in the environment in which they grow up. Maintaining consistent expectations with regards to education, work, and family responsibilities is crucial in a child’s healthy development, as well as for family relations. A great way to achieve a sense of consistency is to create family rituals. MilitaryOneSource suggests rituals such as reading letters aloud during dinner and eating together as a family.
Looking for programs to help manage your weight? The Human Performance Resource Center just posted its new “Fighting Weight Strategies” page, where we have compiled a list of programs and resources, arranged by service, for maintaining overall health and body weight. You can find these helpful resources by going to the Fighting Weight Strategies page of HPRC’s website.
HPRC recently wrote about “The Lure of Jack3d” and answered a “Question from the Field” about . Jack3d is marketed as a pre-workout supplement and OxyElite Pro is marketed as a fat-burner product. Both contain the ingredient 1,3-dimethylamylamine (DMAA). Since we last wrote about both products, there have been new reports about DMAA.
Makers of Jack3d and OxyElite Pro claim that DMAA is a “natural constituent” of the geranium plant. DMAA was originally patented as a drug in the U.S. by Lilly in the 1940s. Since then, it has been identified on many product labels (especially on sport, energy, and weight-loss products) as being derived from geranium oil, stem, or extract, but review of the scientific literature has not substantiated this claim. To date, there is no credible scientific data that establishes the presence of methylhexanamine in geranium. Recently, the American Herbal Products Association announced that products containing DMAA (which can also be seen on labels as 1,3-dimethlypentlyamine, methylhexaneamine, or MHA, in addition to 1,3-dimethylamylamine) should be labeled as such and not as geranium oil or any part of the geranium plant. Health Canada has clarified that DMAA is a drug and must go through appropriate drug approval processes before it is used in any product. The United States Anti-Doping Agency (USADA) has long warned athletes about dietary supplements and more recently about the inclusion of methylhexaneamine in products under the guise of “geranium”; USADA has recently issued an advisory to athletes. There are questions about whether DMAA may be legally included in dietary supplements, since there is no credible evidence that it is present in geranium and it has not gone through the New Dietary Ingredient notification process with the Food and Drug Administration. Therefore, caution is advised when considering whether to use a product that contains this ingredient. Please be aware that such products may be sold in large retail nutrition outlets and on the Internet.
A good way to keep up with your daily workout goals is by giving up the elevator and making good use of the stairs. Stairs will not only get your legs and arms moving, but they will also raise your heart rate. What’s more, you need to take breaks from your daily tasks, and exercising during that break can help you think through what you’ve been working on. Working a little stair-climbing action into your day can be as convenient as—and healthier than—walking to the soda or snack machine. The first couple days will be the hardest as you focus on breaking the elevator habit and getting all your muscles reactivated. Stick to it, and you’ll soon find that the climb is easier and you feel better about yourself. It’s good for you and your heart, so why not start using the stairs more, wherever you are: at home, at work, or at the park? Even better, it’s free!
The ArmyTimes reported that due to this summer’s excessive heat wave, which affected most of the United States, the Army’s physical training has been impacted by two heat-related deaths and several cases of soldiers who became ill in the heat and sought medical treatment for heat injuries. According to the article, Army officials are looking for better ways to handle the heat and keep soldiers from succumbing to it.
Heat injuries can be a cause of both illness and fatalities. The Environment: Heat section of HPRC’s website provides valuable information on policies, reports, and guidelines for surviving and performing in hot environments.
The United States Anti-Doping Agency (USADA) has issued an Athlete Advisory regarding methylhexaneamine, a prohibited stimulant. After reports that many athletes have tested positive for this stimulant, USADA is advising athletes to be cautious about taking supplements with methylhexaneamine, also referred to on labels as 1,3-dimethylamylamine (DMAA), dimethylpentylamine (DMP 4-methylhexan-2-amine), Geranamine, and geranium oil, extract, or stems and leaves. For more information, read the USADA Athletic Advisory.
During deployment, the parent at home plays a pivotal role in providing support for their children. Recognizing signs of deployment-related stress allows you to intervene and prevent future concerns. In young children, signs include unexplained crying, sleep difficulties, eating difficulties, and fear of new people or situations. In adolescents, signs include acting out, misdirected anger, and loss of interest in hobbies. For more signs of distress, read this Military.com article.
If you are a healthcare provider, you may be interested in two new resources available on our website. One is “Guidelines for Taking a Comprehensive Dietary Supplement History” and the other is “How to Probe for Dietary Supplement Use and Report Adverse Events” [video]. Both of these helpful tools can be found on the website by clicking on the Dietary Supplements tab on the home page, then choosing Dietary Supplement Resources from the left-hand column, and then clicking on the Resources tab on the next window.
If you’ve ever switched times zones, even as little as one hour, you may be aware that it can disturb your sleep and even disorient you in the following days. Without taking any medicinal countermeasures, you can typically adapt to your new time zone with about one hour of extra sleep per day after arrival (depending on with direction you’re traveling). However, some operations require that you be able to perform within 24 hours of arrival. To better prepare and adjust to your new time zone, use these strategies:
- One week before you travel, adjust your sleep schedule about one hour per night towards the time zone you are flying in—i.e., if flying eastward, go to bed and get up earlier; if flying westward, sleep later.
- Before you take off and while on the aircraft, eat light snacks, avoid alcohol, and stay hydrated (with water).
- On the aircraft, make sure that you are comfortable and able to nap before you arrive at your destination.
- Setting your watch to your new time zone as soon as you board your flight will help you transition.
- Take a short nap when you arrive at your new location, if you’re able to do so.
For more information, read the sections on jet lag in this article on sleep rhythms.