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.
At the U.S. Army Garrison in Kaiserslautern (Germany), the base is trying to find more ways to include families in physical fitness. They are providing classes— called “Binkies and Babes” —that spouses can do with their babies. These classes are great ways for spouses to workout with their young children, socialize with other military families, and get a great individual workout!
Overseas military families can sometimes find it difficult to both exercise and manage child care. This is one way overseas bases are moving towards Total Family Fitness. Renee Champagne, the Fitness Coordinator for the Army bases in Germany (and a military spouse herself), sees how “working out and staying physically fit may help a spouse cope during a deployment… which in turn could provide peace of mind to the military member downrange.”
For more information, see the article and video on Stars and Stripes.
The scientific jury is still out on whether stretching prior to vigorous activity really helps prevent training-related injuries, but the scales tip in favor of doing some as part of your warm-up, just in case. HPRC has just added an in-depth review of the research literature and now offers information to help you decide the best way for you to incorporate stretching into your own fitness program. Check our our new Question from the Field, “Stretching during warm-up,” which also offers a link to even more detailed information.
What do you put in your body to boost your performance, increase your energy, shed pounds, build muscle, or otherwise supplement your diet? What’s in that drink, pill, or powder? What will it do for you? What will it do to you? Is it worth the risk?
More and more Warfighters are taking dietary supplements, most without being fully informed that some of the ingredients could have harmful side effects. HPRC has just unveiled its Dietary Supplement Classification System to provide this kind of information and help you make informed decisions about a particular supplement. To start exploring this new resource, visit HPRC’s new web pages. If you have a question, contact us via “Ask the Expert.”
The Food and Drug Administration (FDA) is advising consumers to stop using multiple weight-loss products that contain the undeclared drug ingredient sibutramine, which was removed from the market in 2010 for safety reasons and may present significant risks for those with coronary artery disease and other heart issues. The following 18 products have received FDA Public Notifications advising consumers not to purchase or use any of them:
- Lose Weight Coffee
- Dream Body Slimming Capsule
- Pai You Guo Slim Tea
- Botanical Slimming
- Fruit Plant Lossing Fat Capsule
- Sheng Yuan Fang
- Acai Berry Soft Gel ABC
- PhentraBurn Slimming Capsules
- Magic Slim Tea
- Magic Slim Weight Reduction Capsule
- P57 Hoodia
- Leisure 18 Slimming Coffee
- A-Slim 100% Natural Slimming Capsule
- Advanced Slim 5
- Ja Dera 100% Natural Weight Loss Supplement
- Slender Slim 11
For more information, see the FDA Tainted Weight Loss Products page, and click on a product name under “Public Notifications.”
Warfighters have specific physical activity requirements, but their spouses, children, parents, and other loved ones also have physical fitness requirements for their own individual and family missions. HPRC's family section has a new area that summarizes recent guidelines for physical activity for U.S. adults, and children, and identifies military resources, interactive tools, and exercise workouts and videos. Check it out here!
The National Center for Telehealth and Technology has introduced a line of mobile apps focusing on mind-body strategies to help improve mood, PTSD symptoms, and induce relaxation. Currently, most of the applications are available at the iPhone app store and Android Market. Below is a list of a few that are currently available. For more details, visit the MT Stress Control Tools.
Besides keeping you healthy and fit, exercise has another important benefit. According to a news release from Oregon State University, a study conducted on more than 2,600 men and women between ages 18 to 85 found that individuals who exercise for 150 minutes a week at a moderate to vigorous level experience a 65% improvement in sleep quality. In addition, active people experienced less daytime sleepiness than those who are inactive. These findings appeared to be across the board—subjects experienced better sleep regardless of age, weight, and other health habits. For many, regular physical activity can be an effective, non-pharmaceutical alternative to improving sleep and concentration levels during waking hours.
The study, which was published in the December 2011 issue of Mental Health and Physical Activity, adds more evidence to the amazing body of research that demonstrates the importance of exercise for overall health.
Warfighters must be in excellent physical condition to endure a variety of physical tasks for extended periods. Healthy eating will greatly affect your physical performance. For good health and performance, eat the energy-providing nutrients (known as macronutrients)—carbohydrates, proteins, and fats. These foods supply fuel and are involved in many functions in your body. For detailed information on each of the macronutrients, see the Warfighter Nutrition Guide.
Running is a great exercise to help reduce your risk of heart disease and stroke. Running improves your cardiovascular system by strengthening your heart muscle and improving your circulation. As your heart muscle becomes stronger, your heart can pump more blood more easily. This helps deliver more oxygen to fuel your working muscles and remove byproducts such as carbon dioxide.
With the holiday season upon us, finding time for our usual workouts can sometimes be difficult. Two great physical fitness resources are the American College of Sports Medicine (ACSM) and the American Council on Exercise (ACE). Each has online workouts that you can try for free.
For a total body workout that you can do at home with free weights, try this total body workout from ACE that includes videos of the warm-up, the workout, and the cool-down. For a total body workout without additional equipment, try this at-home workout.
If you have less time, try this Basic Bodyweight Strength Training Program from ACSM.
Fit in these workouts in at home through the holiday season to keep you on track.