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HPRC Blog

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.

Combat readiness is improved by changes to basic training

HPRC Fitness Arena:
According to an article from Army.mil, Comprehensive Soldier Fitness (CSF) is shaping changes in Army boot camp; changes leaders say are improving Soldiers’ preparedness for combat once they reach their units.

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Photo: Shutterstock.com

According to an article from Army.mil, Comprehensive Soldier Fitness (CSF) is shaping changes in Army boot camp; changes leaders say that are improving Soldiers’ preparedness for combat once they reach their units.

Click below to access the article.

Basic training changes to improve combat readiness

Airman provides some tried and true workout methods

HPRC Fitness Arena:
NBCwashington.com (Washington, D.C.) has an article on how one U.S. Air Force airman stays healthy and in shape for Air Force-related missions.

 

Photo: Shutterstock.commanexercisingbarbells_shutterstock.jpg

NBCwashington.com (Washington, D.C.) has an article on how one U.S. Air Force airman stays healthy and in shape for Air Force-related missions.

According to the article, Airman 1st Class Angelo Beatois is an advocate of high-intensity workouts, including sit-ups, push-ups and pull-ups, combined with sprints and running.  He designed his own personal workout from the variations of exercises he learned when stationed from base to base.

Click on link below to access the article.

Tried and True Workout Methods

Choose a better granola bar

HPRC Fitness Arena:
Granola bars are great for a quick snack, but they're not all the same.

Granola bars are great for a quick, convenient snack.  Be sure to read the Nutrition Facts label to choose a bar that contains some protein and fiber, which will help you stay full longer. Some granola bars are high in sugar and fat, and also total calories. Next time you’re in a store, compare labels and look for one that has at least 4 grams of protein, 3 grams of fiber, and less than 200 calories.

The big push for vending machines to sell healthier snacks

HPRC Fitness Arena:
The Wall Street Journal is reporting on the problem of how to package healthy snacks for vending machines.

 

vendingmachinecherries_shutterstock.jpgPhoto: Shutterstock.com

The Wall Street Journal is reporting on the problem of how to package healthy snacks for vending machines.

One of the biggest makers of vending machines, and fruit and vegetable marketer Fresh Del Monte Produce Inc. say they are tackling this problem with a new machine specifically designed to dispense whole bananas and fresh-cut fruits and vegetables.

Click on link below to access the article.

How to Dispense Healthy Snacks From A Vending Machine? Design a Fruit Elevator

New York Times: Money often buys higher-quality, but not always when it comes to running shoes

HPRC Fitness Arena:
Money often buys higher-quality goods, but not when it comes to running shoes, experts say.

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The New York Times Health section has an article that looks at the cost of running shoes, and found that low- and mid-cost shoes within the same brand cushioned runners’ feet just as well as high-cost ones — sometimes even better.

In short, money often buys higher-quality goods, but not when it comes to running shoes, experts say.

Click on link below to access the article.

For Running Shoes, It’s Fit First and Price Last

Running a marathon can affect your heart

HPRC Fitness Arena:
Businessweek.com is reporting on a new study that suggests that running a marathon can damage your heart, with more than half of the segments in the heart's main pumping chamber typically functioning a little under par during the race.

imageofjoggercardiogram_shutterstock.jpgImage: Shutterstock.com

Businessweek.com is reporting on a new study that suggests that running a marathon can damage your heart, with more than half of the segments in the heart's main pumping chamber typically functioning a little under par during the race. The good news is that other parts of the heart pick up the slack and the changes reverse within three months or fewer after the run, the researchers found.

The end result is that the study shows that the more fit and trained a runner is, the less effect the strain of a marathon was found to have on the heart.

Click on link below to access the article.

Marathons Affect Heart, but Runners Bounce Back

Runners: Hot taper can improve endurance performance

HPRC Fitness Arena:
Runnersworld.com has an article that cites a new study from the Journal of Applied Physiology which reports that 10 days of extreme heat acclimation can improve performance by six to eight percent.

 

runningman_shutterstock.jpgPhoto: Shutterstock.com

Runnersworld.com has an article that cites a new study from the Journal of Applied Physiology which reports that 10 days of extreme heat acclimation can improve performance by six to eight percent.

Click on link below to access article.

New Study–A Hot Taper Can Improve Endurance Performance

Fluid replacement during operations or exercise

HPRC Fitness Arena: Physical Fitness
Filed under: Hydration, Exercise
Staying hydrated is important, but is there a "best" way to hydrate?

If you sweat a lot during exercise drink lots of fluids, but do not exceed 1.5 L/hour. Sip frequently rather than gulp; drinking small amounts of fluids at a time are more effective than drinking large amounts occasionally. Also, start drinking before you become thirsty. Click here for more information.

Healthy relationship conflict.

HPRC Fitness Arena:
In all relationships, conflict management is often a key ingredient for success.

In all relationships, conflict management is often a key ingredient for success. However, the old belief that the best relationships are those without conflict is being replaced with the new understanding that conflict is normal in intimate relationships. The happiest couples, come to find out, are those who manage conflict without being destructive to each other.

Interestingly, research of couples problems over time shows that 31 percent of the problems couples deal with are solvable, and 69 percent are perpetual problems - so being able to manage differences over time is key to marital happiness!

Dr. John Gottman, having studied couples for over 20 years, found that there are key ingredients for relationship happiness:

  • Having a strong friendship with your spouse.
  • Being able to manage conflict in the relationship (and knowing which problems are solvable).
  • Avoiding destructive behavior like criticism, contempt, defensiveness or ignoring your spouse.
  • Building dreams and shared meaning with each other.

For military couples in particular, the ability to problem-solve and manage conflict is key to relationship happiness. Fortunately, problem-solving and conflict management are essential ingredients for Warfighter success. Through pre-deployment training, deployment, and reset, Warfighters within each branch learn key strategies for how to manage their emotions, identify problems, develop friendships, share memories together and map strategies for optimal outcomes - all of which are skills that can help foster great family relationships.

However, while deployed, each partner can change in ways that their spouse might not be aware of (both in theater and at home). That’s why making the effort to get to know each other again (even if you've been together for 50 years) is an important part of relationship happiness over time.

Take some time to ask your partner questions like:

  • What attracted you to me when we first met?
  • Who are your best friends at this point?
  • What would you like to see happen for us in the next five years?
  • What about yourself are you most proud of?

Questions like these can help foster friendship and positive feelings between you, and keep building dreams for a happy relationship and future together.

Source: These strategies were discussed at the recent American Association of Marriage and Family Therapists conference in September. Specific ideas from Dr. John Gottman's keynote speech, as well as Dr. Robert O'Brien's workshop on "Research-based Conflict Management After Combat Trauma," were used.

Not all carbohydrate foods are equally effective

HPRC Fitness Arena:
Certain foods raise blood sugar better than others. It's important to what to eat after a moderate to high intensity mission or exercise.

As stated in the Warfighter Nutrition Guide (chapter 5) , certain foods raise blood sugar, or glucose, levels better than others. Ultimately, blood glucose from foods you eat are stored in the muscles and liver, in the form of glycogen, to supply energy for future physical activity.

The term glycemic index (GI) is used to describe how high a particular food will raise blood glucose. A high GI food is more effective for replenishing muscle and liver stores of glycogen than one with a low GI. Immediately after a moderate/high intensity mission or exercise, eat foods and beverages that have a moderate to high GI to replenish the glucose used up.

Click here for more information on the Glycemic Index.

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