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.
Brazilian Jiu-Jitsu—or BJJ—focuses on ground fighting techniques, also known as grappling. You can start your training at a level appropriate to your physical fitness, but ultimately you will find that your endurance increases as your opponent also learns the techniques designed to dominate. Although BJJ requires little to no physical strength—mainly technique and balance—you will find that your muscle tone and mass increase gradually without requiring weight training.
In this final entry in our holiday season series, we remind you to foster a good friendship with your loved ones. Try these ideas:
- Discuss each other's goals and dreams for the future.
- Listen to the your partner talk about the daily things that interest him or her, and share what interests you.
- Do things together that you both enjoy.
Friendship with your partner is an important part of long-term marital satisfaction.
Whether you are at home or on operations, healthy snacking can sustain your mind and body so your performance is maximized. Keep high-nutrient foods on hand at home, while at work, or during night operations. For specific suggestions and tips on healthy snacking, see the Warfighter Nutrition Guide.
Swimming is an excellent way to reduce the risk of disease. It works your entire body and activates all the major muscle groups; contributes to muscle strength, flexibility, posture, and endurance; promotes weight loss and stress reduction; and improves cardiovascular conditioning by lowering your resting heart and respiratory rates and making blood flow to the heart and lungs more efficient. Swimming is also very low risk for injury because it places stress on your bones, joints, and connective tissues, thanks to the buoyancy of the water. Swimming 15 to 30 minutes each day can have a very positive effect on your overall health.
When having a disagreement with your spouse or partner, defusing the situation helps calm things down and helps you and the other person reconnect and repair your relationship. You can defuse most situations by:
- agreeing to disagree;
- bringing humor into the conversation;
- using gentle statements; or
- being intimate.
Sometimes what works in one conflict doesn’t work in another. Be flexible and see what works—make the effort to use one or more of these techniques in every disagreement.
When training, an athlete should be specific about methods of training that meet the needs of the activity he or she is training for. To achieve an optimal performance level, a sprinter will train in a different way than, for example, an endurance athlete such as a marathon runner. Make sure that you “stress the physiological systems” right for your type of activity. In other words, if you are going to compete in a race, you need to run to become a better runner. Likewise, if you are going to compete in a cycling or swimming event, you must perform those exercises to become better. Wanna be a better tennis player? Play tennis! Although a well rounded program that includes strength training, aerobic conditioning, and flexibility exercises will improve your general fitness, to improve at a specific activity or sport you must perform that particular exercise.
Last week we started a series on survival tips for couples during the holiday season and discussed how many positive interactions couples need to do to make up for one negative interaction. This week, we're focusing on the “Four Horsemen of the Apocalypse”—a term coined by researchers for four features of communication that can destroy a relationship over time. Try to avoid these when communicating with your loved one:
- Criticism: Don’t made global negative statements about each other.
- Contempt: Don’t be sarcastic (in a mean way) or mocking towards your loved one.
- Defensiveness: Don’t respond to defend your behavior without first listening.
- Stonewalling: Don’t withdraw or ignore your loved one.
Too much of these characteristics has been linked to unhappy relationships over the long term. As stress and tensions rise throughout this holiday season, remember to be vigilant about avoiding these four kinds of behavior.
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.
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.