Recruits with Lima Company, 3rd Recruit Training Battalion, participate in the Initial Strength Test at Marine Corps Recruit Depot, San Diego, on Feb. 12. To officially begin training, each recruit must successfully pass the test, which is a combination of pull-ups, crunches, and a 1.5-mile run. (U.S. Marine Corps photo by Lance Cpl. Zachary Beatty)
“Research using high-intensity interval training has moved past just providing performance benefits to where it is also providing heart health benefits,” said Bockelman.
Studies show the shorter duration, but more intense workouts result in an increased supply of oxygen to the muscles and improved lung, heart, and metabolic health. They also result in improved exercise tolerance, or how well the heart responds to exercise.
Marine Corps recruits, for example, must pass physical and combat fitness tests and be ready for the rigors of other training events and follow-on training, said Bockelman. “We’ve looked at those physical demands and developed a progressive regimen in balance with total body high-intensity interval training, strength conditioning, mobility, and flexibility.”
The conditioning program is designed to improve their physical performance, but it also provides general health improvement to include heart health. However, there are other aspects to heart health that contribute to overall health for optimum performance.
Proper sleep and a healthy diet, for example, allow the body to recover and withstand high-stress and high-performance careers such as those of service members.
“A diet with high levels of fat, especially saturated fats, cholesterol, sodium, and alcohol has been linked poor heart health,” said Bockelman. “High-performing service members need to look at foods to fuel their body for performance and health.”
A calorie intake over your daily needs will lead to obesity, which increases the risk for a cardiac episode, he said. And combining this with a high-stress lifestyle is not a good combination for optimum performance.
Likewise, “poor sleep patterns disrupt the resting heart rate and can increase blood pressure,” he said. “Restful sleep is vital to daily performance and health.”
Spiritual and mental health also contribute to a healthy heart. In turn, a healthy heart impacts mind and spirit for optimal performance.
“Sound spirituality can provide a sense of purpose,” said Bockelman. “This can lower stress levels and can help service members cope with stressful situations. In turn, cardiorespiratory stress and blood pressure can stay low.”
Service members can “work out” certain aspects of their life to contribute to keeping their heart healthy by making sound lifestyle choices to ensure they attain overall health. Today, technology provides tools to help individuals help themselves achieve and maintain optimum health.
“There are a multitude of smartphone apps to help lead you through brief mindfulness and relaxation techniques,” said Bockelman. “Even watches are now providing stress evaluation and recommendations. A couple minutes a few times a day with these techniques can bring a significant calm and stress reduction to your life.”