This post is sponsored by USAA, Official Salute to Service Partner of the NFL.
Anyone who’s ever been to a major sporting event can tell you the noise on the field level can be a deafening wall of sound. But communication on the field is important, and everyone involved needs to know how much time is left in the game.
If you need any evidence of this, please refer to any close postseason game ever played.
From the earliest days of American football until as late as 1994, referees on the field used a starter pistol to call the ends of quarters and of games.
When the leagues that became the NFL first started in 1920, there was no official standard for calling plays dead, ending quarters, or any other action taken by an officiating crew. Horns and whistles were used as often as anything else. These were soon standardized to whistles for the plays, pistols for the quarters, and eventually flags to call penalties.
For much of the NFL’s early years, league officials keeping the official time would fire a starting pistol to signal the end of every quarter. The scoreboard clock was not the official game clock. But everyone could hear the crack of the shot and the refs would announce the end of the quarter or game.
There’s no one reason why the league no longer uses the pistol, but suffice to say, it’s unnecessary.
In the NFL as we know it today, after the merger between the American Football League and the National Football League in 1970, the scoreboard became the official game clock – which was the league standard in the AFL (now the AFC).
But though everyone could clearly see the time on the field, the refs still kept firing at the end of the quarter. The officiating crew also keeps the official time as a backup.
As the late 1960s turned into the early 1970s, a wave of aircraft hijackings changed the rules of air travel. Referees were no longer allowed to travel with even a starter pistol, which could not fire live ammunition unless heavily modified. Refs had to borrow the home team’s starting gun.
If the home team didn’t have a starting gun, they didn’t use one, which could lead to confusion on the field. Standardization is as important in football as it is on the battlefield.
Then, there were a series of incidents that wreaked havoc on the players, coaches and even the referees themselves. The sports blog FootballZebras recalled a number of accounts from the biographies of early NFL referees that describe a handful of these events in detail.
One ref used the pistol to silence an angry Bill Belichick. Another accidentally fired the gun while it was still in his back pocket, causing a burn on his posterior. During one game, President Richard Nixon was in attendance and the use of the starting pistol caused extreme anxiety among the judges, who were afraid of Secret Service retaliation.
So while there are many, many good reasons for refs not to fire a gunshot into the air at NFL games, the most important reason is that it’s just not necessary.
This post is sponsored by USAA, Official Salute to Service Partner of the NFL.
For the past few years, both Army and Navy break out with new uniforms to honor some aspect of their service or academy heritage during the much-anticipated Army-Navy Game. The 2019 game will feature the Black Knights honoring the 1st Cavalry Division with their uniforms while Navy is wearing throwback unis reminiscent of the days of Navy legend Roger Staubach – who will surely be in attendance.
While it’s cool to see all the thought and effort that goes into making one of college football’s biggest rivalries an epic game, not all of the uniforms were on target. Here are a few of the all-time best.
6. Navy’s 2013 “Don’t Give Up The Ship”
These majestic blue and gold digs honored not only the traditions and history of the Naval Academy but also included a traditional design with a historical, entirely relevant message underneath the uniform. Navy didn’t give up the ship, beating Army 34-7.
5. Army’s 2012 “1944” Tribute
This year, Army sported black and gold uniforms that honored its World War II heritage, incorporating real-world battle maps of the 1944 Battle of the Bulge. Their helmets this year also featured the black spade logo to honor the 101st Airborne Division. But badass uniforms were not enough to beat Navy, who won 17-13.
4. Navy’s 2015 Ship Helmets
While Navy’s uniforms this year may be par-for-the course college football jerseys, each helmet was specifically painted with a different kind of ship in the Navy’s fleet. Ranked Navy beat Army 21-17.
3. Army’s 2017 10th Mountain White-Outs
Almost as if Army predicted the weather, the Black Knights’ 2017 all-white tribute to the 10th Mountain Division came when the game was pretty much played in the middle of a snowstorm. Army topped Navy 14-13.
2. Navy’s 2019 Staubach-Era Throwbacks
Yes, it may seem unfair to add this year’s Navy uniform to the list, but choosing to honor the Staubach-era Navy team by wearing a throwback to their uniforms is a thoughtful touch for the aging “Comeback Kid,” who will turn 78 in 2020. Staubach led the Mids to numerous come-from-behind victories, including over vaunted rival Notre Dame. The Heisman Trophy-winner then led the team to the 1964 National Championship, but fell to number one Texas in the Cotton Bowl.
1. Army’s 2018 “Big Red One” Uniforms
In 2018, the Black Knights honored the 100th Anniversary of the End of World War I with an homage to the 1st Infantry Division with these sweet black and red combo uniforms. I’m not saying this is why ranked Army topped Navy for the third year in a row, but I’m also not ruling it out.
The International Weightlifting Federation (IWF) says seven more top Russian weightlifters have been suspended and charged with doping offenses, taking this week’s total to 12.
The IWF said the seven were Dmitry Lapikov, Chingiz Mogushkov, Adam Maligov, Magomed Abuyev, Maksim Sheiko, Nadezhda Evstyukhina, and Yulia Konovalova. Five of them are world and European medalists.
The seven face allegations stemming from World Anti-Doping Agency (WADA) investigations into widespread drug use and cover-ups in Russia over the past decade.
Two of them, Lapikov and Evstyukhina, were previously stripped of medals they won at the 2008 Olympics after samples they gave tested positive.
“The IWF regrets these additional cases of doping in our sport,” IWF President Tamas Ajan said in Budapest after the decision.
“We can be satisfied, however, that the IWF has shown once again our determination to protect clean sport and promote clean athletes,” Ajan said in a statement. “We have not shown any hesitation in making the right decisions.”
Russia’s Nadezda Evstyukhina.
The latest move came after the IWF on Aug. 13, 2019, suspended five other Russian weightlifters, citing “compelling evidence” that they had violated anti-doping rules.
They include former world champions Ruslan Albegov, who also won three Olympic bronze medals, and Tima Turiyeva. The others are double European champions Oleg Chen and David Bedzhanyan, as well as Igor Klimonov, who won silver at the 2019 European championship.
WADA has been analyzing an extensive archive of data obtained in January 2019 from the Moscow Anti-Doping Laboratory in Moscow.
WADA has started handing over its results to sports federations, triggering multiple new charges.
Other sports federations have also started investigations based on the WADA evidence, with the International Biathlon Union banning in June 2019 two Russians — Aleksandr Chernyshov and Aleksandr Pechyonkin — for four years each.
WADA President Craig Reedie has said he expects more than 100 new doping cases to be brought across various Russian sports.
If you’re tired and run down and find yourself with that rare spare chunk of time, should you be using it to swing kettlebells or get more sleep? In other words, which will do more for your well-being, exercise or sleep? It’s a question most parents, men, and human people have faced. Who isn’t a little sleep-deprived? Who doesn’t need more exercise? Who has time for it all?
The answer is a bit complicated. According to experts, it primarily boils down to just how tired you are. To make the best decision, you need to assess your recent sleep history and determine whether you’re merely feeling sluggish or you’re woefully sleep-deprived. Here’s what to do.
How much sleep and exercise do I need?
Obviously, both sleep and exercise are vital, and ideally, adults should make time for both. “Sleep is a pillar of health,” says Dr. Phyllis Zee, chief of sleep medicine at Northwestern University Feinberg School of Medicine. “Getting the recommended seven hours a night is important for metabolic function, weight regulation and [brain health]. Inadequate amount or quality of sleep is associated with both short- and long-term poor health measures, increasing the risk for heart disease, memory problems, and diabetes.”
Consistent physical exercise yields similar benefits and, just like not getting enough sleep, failing to exercise can have serious health consequences. Not only that, “there is a bidirectional relationship between sleep quality and physical activity,” Zee says. “Exercise can improve deep sleep, and sleeping better enhances the ability to exercise the next day.”
Because both are so critical for optimum health, medical experts hesitate to say one is more important than the other. However, there is a key differentiator between the two: “We have a biological need to sleep — it’s a behavior we must do every day,” says Christopher Kline, Ph.D., an assistant professor at the University of Pittsburgh’s Physical Activity and Weight Management Research Center. “Physical activity, on the other hand, is definitely beneficial for health, but being less active for a few days here and there doesn’t have the same negative health impact as skimping on sleep for consecutive days.”
In other words, skipping workouts, while not ideal, won’t stop you from operating, whereas being sleep deprived definitely will. “Sleep deprivation can impact many aspects of daytime function, including how parents interact and deal with their children,” Kline says. “Too little sleep or poor-quality sleep can impact mood, make you more volatile, and increase anxiety and depression symptoms.”
Making the choice: sleep or exercise
If you’re really sleep-deprived, meaning you’ve slept too few hours or slept poorly for consecutive nights, you should choose more sleep. Otherwise, exercise is the best choice.
“Thirty minutes of exercise is more impactful health-wise than 30 minutes of extra sleep,” Kline says, “however, that’s only if you are getting the basal amount of your necessary sleep need, meaning at least 6.5 or 7 hours a night. So if you get, say, seven hours, so you’re at the lower end of the healthy range, then I’d definitely say exercise instead of moving to from seven to 7.5 hours of sleep.”
If your extra sleep comes in the form of a nap, there’s a caveat: Keep it short. “Research shows that power naps of 30 minutes or less can result in a significant increase in energy and alertness,” Kline says. “And because you’re not getting into the deepest stages of sleep, a short nap won’t impair the following night’s sleep like a longer nap will. The problem, though, is if you are sleep deprived, it’s difficult to stop that nap at 30 minutes. Longer naps and those placed later in the day, such as at 2 or 3 p.m., set forth a vicious cycle of sleeping terribly that night, then needing a nap the next day, then sleeping terribly again the next night.”
Zee agrees that the decision to snooze or exercise depends on your tiredness level. If you got a decent amount sleep the night before but have just hit a midday energy slump, then don’t nap, she says. Instead, take a 30-minute walk or do some other form of exercise, which will also help you sleep better and deeper that night.
And when it comes to those early-morning hours that could either be spent in bed or used to bust a sweat: “If you are awake, it’s past 5 a.m., and you can’t fall back asleep, get up,” Zee says. “Again, this will help you fall asleep earlier and stay asleep longer that coming night.” If you can use that early-morning time for exercise, even better.
How to sleep more and exercise better
In order to stay somewhat active without sacrificing sleep, the trick may be to look for non-traditional ways to get physical activity. “The recent federal fitness guidelines emphasize that really any activity is better than none and it doesn’t need to be in formal 30-minute increments to count or be beneficial,” Kline says. “Working in more incidental lifestyle activity could go a long way toward maintaining fitness or minimizing the impact of diminished fitness if there is just no way to fit in formal exercise.”
While you may not score enough alone time to do a solid weight-training session or a 30-mile bike ride, there are countless ways to sneak in extra movement throughout the day. Mowing the lawn, vacuuming, dancing around the kitchen with the baby in your arms, strapping the kid in their stroller and going for a quick jog — it all counts, and none of it requires skipping sleep.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
No analogy better describes life in the military than being on a sports team. From the obvious comparisons (you’re operating in a team environment) to the more nuanced (there’s always some kind of competition going on within that team), there’s no denying a strong correlation between the two lifestyles.
As anyone who’s part of the military community knows, there’s an eternal inter-service rivalry running between the branches of the US Armed Forces. This competition is played out in hypotheticals shared between bored troops because, truthfully, there’s no real way to determine which single branch ‘better’ than the rest.
At the end of the day, it’s all a matter of taste, much like choosing a favorite sports league to follow. Well, don’t worry, sports fans, we’ve selected a league for each branch so you don’t have to.
US Army = Major League Baseball
In a lot of ways, this is the easiest parallel to draw. The Army is the oldest of all the armed services, founded in June, 1775, which makes it less than a hundred years older than Major League Baseball, which was founded in 1869.
The Army is also the first branch that comes to mind when most people think of the US Armed Forces. All of us service members, current and prior, have been viewed as a “Soldier” by uninformed friends, family, or weal-meaning passersby. And if you’ve traveled abroad, you also know that most people assume every American loves baseball.
In many ways, the Army is “America’s service” in the same way that baseball is “America’s pastime.”
(U.S Air Force Photo by Zachary Perras)
US Navy = National Hockey League
There are some abundantly clear parallels here, as well. The most literal of these connections is that the the Navy is known for its astonishing power on the seas and NHL players are known for being immense forces on ice — frozen water.
The Navy was founded second, in the fall of 1775, and the National Hockey league, founded in 1917, is America’s second-oldest league.
Furthermore, there’s a lot more to the Navy than most people realize, but everyone knows about their elite, the Navy SEALs. Hockey has a long, storied history, filled with amazing athletes — many of which are unknown by most, but everyone knows of Wayne Gretzky.
(National Football League)
US Marines = National Football League
This one truly is the easiest to see. First, they both have the coolest uniforms. The much-worshipped Marine Dress Blues is, without a doubt, the most iconic uniform in the American military — and there’s nothing that says “American sports” quite like an NFL helmet.
Both require peak physical conditioning. If you’ve ever seen a NFL player in person, you knew right away that they’re capable of some abnormally amazing physical feats. The same is true for most Marines; their physical appearance announces their membership before they open their mouths.
The last and most prominent similarity is their popularity. The USMC is respected and recognized all over America. If their body, posture, or uniform doesn’t give them away, their conduct will. Though the public perception of the NFL is currently suffering, there’s no denying that, historically, football has held a firm foothold in American hearts.
The general public cheering on the Air Force but calling in the Army
US Air Force = National Basketball Association
Simply put, the USAF is the youngest and most fly.
The NBA gets a lot of greats that would’ve likely played football or baseball in generations past. They constantly get the newest uniform and technological updates — and it’s the hardest league to get into (by percentage. There are 494 total NBA players and 1,696 NFL players).
US Coast Guard = Major League Soccer
Look, we know you’re important and there are tons of fans out there, but the American public just hasn’t caught on yet. I mean, soccer didn’t even make the cover photo of this article, so…
Stats? Projections? F$%k that noise. Numbers can’t guarantee wins, but being as tough as nails sure helps. As the 2018 NFL Season enters its third week and fantasy football fans continue to debate advanced metrics, the veterans at We Are The Mighty are taking a different approach to finding the best players across the league.
This week, our team of self-declared fair-weather fans scouted the NFL to find the players worthy of serving on one the military’s most elite units: the Army Special Forces — Operational Detachment Alpha, known exclusively as the “A-Team.”
A Special Forces team is full of quiet professionals, each of whom has a set of unique, special skills, ranging from demolitions to weapons to communications. Earning your place on a Special Forces team takes training, time, and a little luck, but it ultimately comes down to one simple question: Can you perform under pressure?
This results-based mentality is exactly the same approach used by NFL players across the league and, in the season’s opening week, five players have distinguished themselves worthy of making the inaugural “A Team Report.” Some earned this distinguished honor by breaking records while others made the list via sheer, viking-level badassery. Either way, all the players on this week’s A-Team Report stepped up when it mattered.
Deadlifts are a power movement. This simple yet satisfying act involves loading a bar with heavy plates, chalking up your palms, and pulling it off the ground from a dead stop. It’s the essence of strength: you pick it up and then put it down. No fancy footwork or complex movements required — just a strong back and calloused hands.
The deadlift is an effective way to strengthen the entire posterior chain, and it offers benefits to anyone and everyone, regardless of athletic ability. But many people fear it for a variety of reasons.
In the 1960s, half the population had a physically demanding job. In 2011, that number shrank to just 20 percent. Technology has made our work less labor intensive, causing a decline in our overall health. We sit more than we stand, and we type more than we lift.
There are fewer labor-intensive jobs in the 21st century — and that’s not necessarily good for our health.
(Photo from the University of Northern Iowa’s Fortepan Iowa Archive)
Today, low back pain is one of the most common musculoskeletal conditions and is typically reported as one of the top three workplace injuries. That shouldn’t deter you from practicing deadlifts though — it should encourage you.
A study conducted in 2015 monitored patients using deadlifts as a part of the treatment plan for back pain. Seventy-two percent of participants reported a decrease in pain and an increase in overall quality of life.
Whether you’re picking up a laundry basket, a child, or a package in the mail — everyone deadlifts. The act of picking something up is a daily occurrence. The more we train our bodies with lifts that mimic life or our job, the more they will resist injury in our life. And if you’re in the U.S. Army, you don’t have a choice: the deadlift is slated to become a mandatory event in the new Army Combat Fitness Test in 2020.
1st Lt. Jake Matty, a Soldier from 1st Battalion, 21st Infantry Regiment, 2nd Infantry Brigade Combat Team, 25th Infantry Division (Gimlets) begins the 3-repetition strength deadlift during a field-testing of the Army Combat Fitness Test.
(Photo by SPC Geoff Cooper/U.S. Army)
However, people are intimidated because the lift can cause major problems when performed incorrectly. The most common mistakes associated with the deadlift are easily correctable:
Rounding the back: When you lose a neutral spine position, the risk of disc herniation is increased. To combat this is, ensure you have tension applied prior to lifting the weight. Activate the latissimus dorsi muscles (lats) by imagining you have an orange in your armpit that you need to squeeze.
Neck misalignment: Ensure your neck is in line with your back. As you lift the bar, your neck should rise at the same rate as your back.
Improper setup: The bar should rest no more than 1 to 2 inches in front of your shins, and your knees should remain vertical to the ankles. If the knees are pushed forward, the barbell is forced to move around them, putting stress on the low back.
The anatomy of a deadlift.
(Photo courtesy of Calispine)
If you’re ready to get started, head down to your local gym — you’ll need a barbell and plates for weight. I recommend trying these three deadlift variations, which offer simplicity and massive benefits. And don’t be afraid to ask a trainer or experienced lifter to take a look at your form!
1. Landmine Deadlift
The term “landmine” indicates that the barbell is anchored into a holder or a corner to angle it. This lift is generally safe because the body remains mostly upright and encourages a flat back.
The trap bar deadlift engages the same muscle groups as a traditional deadlift but puts additional stress on the quadriceps, glute muscles, and hamstrings. The trap bar was designed for the lifter to grip the bar at the sides rather than in front and, in turn, puts less stress on the back.
This variation is beneficial for lifters who want to increase the positional strength of the lower back, hips, and hamstrings. It also serves as an accessory movement to increase traditional deadlifting numbers. The weight you’re able to lift will be less during this variation but will increase when you convert to a traditional style.
As with anything in life, when something is done incorrectly, there is a chance of negative consequences — in this case, possible injury. But with proper execution, the benefits of the deadlift can be lifelong.
This time of year, the subject of dieting is very popular with the promise of quick weight loss, but it’s important to carefully choose your weight-loss strategy. Doing so can help you can drop unwanted pounds safely and successfully — and boost your performance. The below info was provided by Ms. Carolyn Zisman, a nutritionist working at the Human Performance Resource Center.
Diets that are typically very low in carbs (less than five percent of calories or 50 grams daily) and high in fat (70–80 percent) can put you into ketosis. This means your body is producing ketones, which uses stored fat (instead of carbs) for energy. Aside from glucose from carbs, ketones from fat are the only fuel your brain can use. You might lose more weight on a moderate-protein, high-fat diet than a typical low-fat one.
(U.S. Navy photo by Mass Communication Specialist 1st Class Todd A. Schaffer)
Additionally, you can lower some risks for heart disease and type two diabetes. These diets also eliminate sugars and sweeteners, and they help you increase your intake of vegetables, omega three-rich seafood, nuts, and seeds. However, keto-type diets eliminate all grains, pastas, breads, beans, starchy vegetables, and nearly all fruit, which are critical sources of fiber, vitamins, and minerals. Carb restriction also might lead to underfueling, hunger, fatigue, depression, irritability, constipation, headaches, and “brain fog,” which can affect your performance. Ketosis might make it harder to meet the extreme physical and mental challenges of your duties, too.
Keto-type diets are also tough to maintain because there are carbs in nearly all foods, including fruits, vegetables, legumes (beans, lentils, and peanuts), dairy products, and grains. Since your body needs to sustain ketosis for weight loss, it might be especially hard in environments with limited food options.
High-protein, moderate-fat diets focus on foods that your hunter-gatherer ancestors ate, including fruits, vegetables, lean meats, fish, nuts and seeds. They’re also high in fiber and low in sodium and refined sugars. In addition, they’re generally healthy and not too hard to follow — whether you’re at home, the mess hall, or eating out.
Since these diets rely heavily on fresh food, it sometimes can take longer to plan meals. Fish and grass-fed meat can be expensive, too. Caveman-type diets also exclude entire food groups—such as whole grains, dairy, and legumes—and increase your risk for nutrient deficiencies. Also, there’s no difference in a high-protein, low-carb diet vs. a reduced-calorie diet for weight loss.
Vietnamese chefs teach Sailors assigned to the aircraft carrier USS Carl Vinson (CVN 70) how to prepare local dishes.
(U.S. Navy photo by Mass Communication Specialist 2nd Class Tom Tonthat)
Carbs are your body’s preferred fuel source, and limiting them can lower your performance. While a low-carb diet is easier to do because you can eat carb-rich, starchy vegetables such as potatoes or squash, there might be times when this isn’t practical, especially if you’re on a mission with MREs or limited produce.
Intermittent fasting (IF) essentially involves skipping meals for partial or full days (12–24 hours), severely restricting calories for several days in a row, or eating under 500 calories on two non-consecutive days.
While some research from animal studies shows that restricted eating might benefit longevity, there’s no evidence that it affects longevity in humans. However, those diagnosed with type two diabetes might be able to manage their blood sugar with IF. Fasting also can be effective with an average weight loss of 7–11 pounds over 10 weeks.
Still, IF can be hard for someone who needs to eat every few hours to sustain energy for physical and mental performance. Some will overeat on non-fasting days, so IF isn’t recommended for those with disordered eating or type one diabetes — or if you take medications that require food.
Weight loss comes down to energy balance: Eat less or move more to burn extra calories. In terms of performance, you need to eat more often to ensure you’re always sufficiently fueled, so fasting can be a challenge.
Cleansing or detoxification
“Detox” diets — also called “cleanses” or “flushes” — claim to help remove toxins from your body, leading to weight loss. Cleanses includes diets, supplements, drinks, laxatives, enemas, or a combination of these strategies.
Non-laxative cleanses or juice fasts can jump-start quick weight loss, but you still need to follow up with a proper approach that is realistic and sustainable. Since your calorie intake is very low on these particular days, it also can affect your physical performance.
Fort Monroe’s Staff Sgt. Joshua Spiess prepares a head of garlic while competing for the Armed Forces Chef of the Year.
(U.S. Army photo)
Detox-related weight loss is often only temporary and likely results from water loss. You also might gain weight when you resume normal eating. Extreme low-calorie diets can lower your body’s basal metabolic rate (the number of calories needed to perform basic, life-sustaining functions) as it struggles to preserve energy. Detox diets, which often require some fasting and severely limit protein, also can cause fatigue. They can result in vitamin, mineral, and other essential nutrient deficiencies in the long term, too. And the jury’s still out on whether detox diets actually remove toxins from your body. Depending on the ingredients used, detox diets also can cause cramping, bloating, diarrhea, nausea, vomiting, and dehydration, so they aren’t recommended for healthy and safe weight loss.
What’s the best way to lose weight and keep it off?
Quick weight loss (more than two pounds per week) can backfire in terms of health and weight maintenance. If you eat too little, your body might use muscle for fuel, instead of carbs (primary fuel) or fat (secondary fuel). Muscle burns more calories than stored fat, so losing muscle can actually slow your metabolism and ultimately make it harder to lose weight and keep it off.
The best approach is one that provides enough fuel — fruit, vegetables, whole grains, low-fat dairy, lean meat, fish, eggs, nuts, and healthy fats — to perform your duties and preserve muscle. Read HPRC’s “Warfighter Nutrition Guide” for tips to maintain your overall health and body weight.
For safe weight loss, make sure you are not causing harm and still have enough physical and mental strength to perform well. Work with your healthcare provider or a registered dietitian to create a healthy eating plan. You also want to make lifestyle changes that include exercise, so you can stay in warrior-athlete shape.
There’s a reason sit-ups top the list of exercises to get your spare tire under control. They work the major rectus abdominis muscle. They are challenging to do but elementary to understand. They involve no machines or special devices.
And yet… there’s no way around it. Sit-ups are boring. Up, down, up, down — the exercise gets really old, really fast. They are also good but not perfect: All that rounding of the spine places stress on the lower back which can cause injury over time. More over, the exercise works your abdominals in two planes of motion, but does not engage your obliques or transversus abdominus, limiting the true amount of core strength you can build.
Not to worry, flat abs were not built by sit-ups alone. There are plenty of other moves out there that can give you the muscle tone you want without the monotony you dread. Here are 10 ab exercises to try instead of sit-ups.
The cousin of full sit-ups, crunches involve lying on your back, feet either flat on the floor or elevated in the air with knees bent. Perform small contractions of your abdominal muscles to raise and lower your torso a few inches. You can do these with hands by your sides or behind your head for support. Aim for 100 crunches.
A key part of core strength is balance. In this exercise, start sitting with your knees bent, feet flat on floor. Place one hand behind each knee. Slowly lean back, lifting your feet off the floor so that the hover a few inches off the ground. When you find the sweet spot where you are balanced between your raised legs and backward-leaning torso, stop. Try to extend your legs into a straight position, so that your body forms a V shape. Hold for 10 counts.
3. Bicycle Crunches
An oldie but goodie, the bicycle move is great because it engages your oblique muscles as you twist your torso from side to side. Start by lying on your back, knees bent, feet in the air. Bend elbows and place your hands behind your head. Start circling legs in a bicycle-like motion, bringing opposite elbow to knee. Do this for one minute.
4. Inverted Hinges
Start in an extended push-up position, legs and arms straight. From here, hike your hips toward the ceiling, keeping your back flat and legs straight. Keep going until your body forms an inverted V shape, with your butt as the apex. Hold here for five counts, then slowly stretch back out in a controlled manner. Do 10 inverted hinges.
From an extended push-up position, drop down so that your weight is supported by your elbows, which should rest beneath your shoulders. Hold this position, back straight, for one minute.
(Photo by Sam Owoyemi)
6. Side Plank
From the front plank position, shift your weight so that you are resting on your right arm. Twist your entire body so that your left shoulder points toward the ceiling and your legs are stacked on one of top of the other with your left side on top. Maintain a straight line from your shoulders to your feet. Hold for one minute, then rotate to the other side and repeat.
Start sitting on the floor, knees bent, feet tucked under a sofa or chair base for support. Stretch your arms in front of you and slowly lean your torso back until your upper body creates a wide V shape with your legs. Stop in this position and begin to make small pulsations back and forward with your upper body. Do this for one minute.
Begin this move in the same wide V shape as above. Instead of pulsing up and down, swing both arms over to your right side and twist your torso to follow. Begin to “pulse” in this position, making small twists to the right and back to center (as opposed to up and down). Do 10 times, then rotate arms and torso to the left side and repeat.
9. Windshield Wipers
Start lying on your back, feet in the air, legs straight. Place arms out to either side of support. In a controlled manner, drop both legs over to the right, reaching for the floor. Keep hips still and facing up toward the ceiling. Bring legs back to the centerline, then drop them over to the left side. Repeat this side-to-side motion (like a set of windshield wipers) 10 times.
10. Leg Raises
Lie on your back, legs straight. Tuck hands under the small of your back for support. Keeping your legs straight and together, raise feet off the floor toward the ceiling. In a controlled manner, lower legs back to the floor without arching your back. Do 10 times.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
You stretch, you warm-up, you ice, you even take Epsom-salt baths (OK, just that one time). But if you really want to take care of your sore muscles, in addition to all that you should learn about the benefits of foam rolling. The foam roller is a small device that can provide relief from existing muscle soreness when you get in the habit of using it to put pressure on your muscles. There’s no better way to help prevent future pain after, say, a particularly serious kettlebell workout.
Foam rolling is what exercise experts refer to as “self-myofascial release,” a fancy way of saying that you use your own body weight to apply pressure to muscle tissues (fascia), thereby releasing tension. The benefits of foam rolling are twofold: First, it helps muscles relax so there is less tension on tendons and bones in your body. Second, it increases your mobility and range of motion, thereby lowering your risk of straining a muscle when you do something like lunge for a soccer ball or your son’s runaway tricycle.
Designed to imitate the experience of getting a massage, the foam roller has been shown to decrease the dreaded delayed onset muscle soreness (DOMS) that occurs after a hard workout. But to reap the benefits, you have to know which moves to do — and how to do them right.
Start with the 7 moves here. In each case, use light to medium pressure (contrary to popular opinion harder is not better and can damage muscle tissue). Do each exercise for 90 seconds and be careful to place the roller under muscle, not bone or joints, for safety.
1. Back roll
Start by placing the foam roller on the ground, then lying on top of it (center it so that one end protrudes from either side of your back). Place it in the middle area of your back. Bend your knees and keep your feet flat on the floor. Push through your feet and slowly straighten your legs, allow your lower back to drifting over the top of the roller until it reaches your hips. Bend knees and roll back in the other direction until the roller reaches just below your shoulders. If the pressure is too intense, prop yourself up on your elbows to relieve some of the weight.
(Julia Hembree Smith)
2. Glutes roll
This move helps loosen tight butt muscles, which can pull on already-tight hamstrings, leading to injury. Start on the floor, resting your right butt cheek on the roller. Bend knees and keep feet planted on the floor (you will have to twist them to the right side). Using your right hand or elbow for support, rock back and forth slowly on your right side, adjusting the angle of your hips from straight to sideways to bring the roller in contact with the entire glute surface. Switch to the left side and repeat.
3. Calf relaxer
Sit on the floor, legs out in front. Rest your right lower leg on the inside edge of the foam roller so that the end clears contact with your left leg. Bend your left knee, and place hands out the sides and slightly behind your butt. Press through the floor with hands and your left foot to elevate your body so that it is hovering over the floor. Bend and straighten your left leg, allowing the roller to move up and down your right calf. Adjust the pressure by shifting more or less weight from your hands to your calf. Go straight back and forth for 10 rolls, then angle your leg inward so that the roller massages your inner calf. Open your hips outward and repeat so that it works on the outside of your calf. Repeat on the opposite side.
4. Hamstring relaxer
Following the instructions from the calf roll, sit with the inside edge of the foam roller under your right hamstring (upper leg). Bend left knee and place hands out to the side and slightly behind your butt. Raise your body and gently rock so that the foam roller rotates beneath your right hamstring. Use more or less weight on your hands depending on how deep you prefer the pressure. Switch sides and repeat.
Two women use foam rollers to massage their leg muscles after a running event.
5. Quad massager
Lie on your stomach with your right leg straight and left leg bent and out to the side. Situate the roller so that it is beneath your right thigh. Propping yourself up on your elbows and using your left foot for leverage, raise your body from the floor and rock forward and back, applying pressure to the roller as it massages your quad muscle.
5. Foot roll
Lay the roller flat on the floor near a wall. Facing the wall, stand on the roller in bare feet, placing hands against the wall for support. Depending on your arch flexibility and foot sensitivity, this position alone may be enough to feel a release in your arch and foot muscles. For a deeper massage, slowly and roll back onto your heels, then forward onto your toes, maintaining control of the roller (the movement will be quite small).
7. Side stretch
Lie on the right side, resting the roller beneath your armpit. Stretch your right arm out above your head, and place your bent left arm on the floor in front of you for support. Using your feet to push your body forward, allow your torso to slowly roll over the foam roller until it reaches the bottom of your rib cage. Slowly roll back in the other direction. Switch sides and repeat.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
Four days, seven challenges, several dozen competitors, but only two may become champions.
Marines from far and wide accept this annual challenge, and there is no exception this year at the 2019 High Intensity Tactical Training Championship aboard Marine Corps Base Quantico, Va., Sept. 9 through Sept. 12, 2019.
The championship has been hosted by Marine Corps HITT and Semper Fit for the past five years, and has evolved with every passing year. The HITT program’s primary mission is to enhance operational fitness and optimize combat readiness for Marines. The program emphasizes superior speed, power, strength and endurance while reducing the likelihood of injury.
“1-2 instructors have been pulled from major Marine Corps installations,” said Staff Sgt. Brandon Atkins, a force fitness instructor for Marine Corps Base Camp Lejeune, N.C. and Marine Corps Air Station New River, N.C. HITT centers. “We all came together to brainstorm what the Marines would be doing for the athletic events.”
Sgt. Miguel Aguirre, Marine Corps Air Station Cherry Point, N.C., competes in the fourth challenge of the High Intensity Tactical Training Championship at Butler Stadium aboard Marine Corps Base Quantico, Va., Sep. 10, 2019.
(U.S. Marine Corps photo by James Frank)
The events for the championship are drafted by HITT instructors and confirmed by a board of various Marine Corps fitness specialists.
“It’s a grind, straight grit,” said Staff Sgt. Scott Frank, a competitor from MCB Camp Pendleton. “You can’t just be good at one thing.”
“You have to be well rounded physically and mentally.”
The seven events for the 2019 HITT Championship included a marksmanship simulator, combat fitness test, weighted run, combat swimmer challenge, obstacle course, pugil stick fight, BeaverFit assault rig, live-fire fitness challenge, and HITT combine.
“We run through it ourselves so we can understand what they are going through too,” said Atkins.
A U.S. Marine competes in the fourth challenge of the High Intensity Tactical Training Championship at Butler Stadium aboard Marine Corps Base Quantico, Va., Sep. 10, 2019.
(U.S. Marine Corps photo by James Frank)
The intensity and nature of the challenges, create a risk of injury. To mitigate an ambulance is always on site and numerous medical personnel were present. The Marines are also being monitored closely by high-tech equipment that records their heart rates, core temperature and other vital information, which gives an in-depth idea of their overall health provided by Western Virginia University.
“The tactical drill was my probably my favorite because it included live-fire, and it was awesome to see how your body reacts to being under physical and mental duress,” said 1st Lt. Frances Moore, a competitor from MCAS Iwakuni, Japan.
The competitors are awarded points based on each timed event. The goal at the end of the competition is to have the most points. The championship culminates at the end of day four, when the scores have been determined and the male and female champions are awarded.
“They come in and train every single day and get coaching advice from all the staff,” said Frank. “Then I get to come here and actually see them put all that effort into the competition.”
This article originally appeared on Marines. Follow @USMC on Twitter.
The greatest athletes in the world had to wait an extra year to display their abilities on the world stage, but the Tokyo Olympics have finally come. The one-year delay due to the pandemic was worth the added anguish for many athletes who have already competed in the six days since the opening ceremonies on July 23rd. Many events are already wrapped up, but there is plenty more action to come through August 8th.
The United States has represented itself well, currently with a commanding lead in the total medal count at 37 (13 gold, 14 silver and 10 bronze), with China, Russia, Japan and Australia rounding out the top five. The U.S. currently trails Japan (15) and China (14) in gold medals earned, but there is plenty of time left to overtake them.
19 service members are in Tokyo representing the United States, of which 17 are Soldiers. Nine of them are competitive shooters. Most notable among them thus far is 1st Lt. Amber English, who was outstanding when the lights were shining brightest. The 31-year-old Army Reserve logistics officer set an Olympic record in skeet shooting, hitting 56 of 60 targets to edge Italy’s Diana Bacosi by only one target, and take home the gold.
Most shooting events have been wrapped up, but track and field, boxing, the modern pentathlon, sailing and wrestling are all still to be decided and will have service members among them. Lt. Nikole Barnes (sailing) is the first active-duty Coast Guard officer, male or female, to represent the United States at the Olympics. The medal rounds for sailing begin Saturday, July 31st. SSgt John Stefanowicz, the only Marine at the Games, joins Spc. Alejandro Sancho and Sgt. Ildar Hafizov on the U.S. Wrestling Team. Their action won’t begin until Sunday, August 1st.
Notable non-service members who have earned gold along with 1st Lt. English include the Men’s 4×100 Relay Swimming Team, the Women’s 3×3 Basketball Team (the inaugural year for the event), Anastasija Zolotic (57 kg Women’s Tae Kwon Do), and Katie Ledecky (Women’s 1500m Freestyle). It was Ledecky’s sixth career Olympic Gold. She also took silver in the Women’s 400m Freestyle.
Of course, with the elation and glory of triumph comes the pain and disappointment of defeat, and there have been a couple of notable ones already. Simone Biles, considered the hands-down best gymnast in the world, shocked everyone and withdrew from competition during the Women’s team final on Tuesday. It appeared she had left the floor after her first vault attempt due to injury, but it was later revealed that she pulled herself from the competition for mental health concerns, saying she wasn’t in the right headspace and didn’t want to risk the team a medal.
“I didn’t want to go into any of the other events second-guessing myself,” Biles said in the press conference later. “So, I thought it would be better if I took a step back and let these girls go out there and do their job.”
Biles’ contributions were sorely missed, as Russia took the gold. The U.S. Women’s team was able to hold on for silver. Biles has also withdrawn from all of the individual gymnastics events that begin Thursday, She had qualified for all four.
The U.S. Men’s Basketball Team, lead by Kevin Durant and Damian Lillard, also continued to struggle. After surprising losses to Nigeria and Australia in exhibition play before heading to Tokyo, most assumed that the Americans would get back on track before the games counted — they were wrong. Holding a 74-67 lead over Team France with 3:41 left to play, Team U.S.A. imploded. The French finished on a 16-2 run that felt like a microcosm of everything wrong with American basketball today. The U.S. played soft defense, missed free throws, and were unimaginative on offense down the stretch, just jacking up three-pointer after three-pointer. The offense dried up and France took advantage.
Team France has five NBA players of their own, including All-Star Rudy Gobert, but nothing anywhere near the level of talent on the American side. It is hard to see the loss as anything but a massive underachievement. Team U.S.A. recovered to annihilate Iran 120-66 yesterday. In all likelihood, they will easily dispatch the Czech Republic in their last game of pool play on Saturday, allowing them to begin play in the eight-team knockout tournament next week. While the loss to France is concerning to say the least, and Iran is hardly a measuring stick for basketball success, the U.S. may have righted the ship in time for a gold medal.
When the players on the Army West Point football team take the field, they do so for more than themselves.
They represent the U.S. Military Academy and the generations of graduates who make up the Long Gray Line. They play for the U.S. Army and those who have fought and died protecting America. And each week during the season, they play for a particular division of the Army and the soldiers currently serving and who have served in it.
For most of the regular season, the division is honored by a patch on the back of the players’ helmets. But for the past three years during the Army-Navy Game, the Black Knights have honored one of the Army’s divisions by wearing an entire uniform telling the division’s story.
The new uniform tradition started with a design telling the story of the 82nd Airborne Division. So far, the 10th Mountain Division and 1st Infantry Division have also been honored.
This year, Army will take the field in honor of the 1st Cavalry Division and tell the story of the soldiers’ role in the Vietnam War as America’s first airmobility division.
(Danny Wild, USA Today)
This year, Army will take the field in honor of the 1st Cavalry Division and tell the story of the soldiers’ role in the Vietnam War as America’s first airmobility division.
The 1st Cav’s role as the honored division was kept secret until the uniform was unveiled Dec. 5, 2019, in front of the assembled Corps of Cadets, but the process of designing the uniform for the game each year is an 18-month collaboration between Nike and West Point’s Department of History.
The cycle of divisions is decided three to four years in advance by West Point’s Athletic Department, and each design process starts about a year and a half out from the game. This year’s uniform hasn’t been unveiled yet, but most of the work is already done on 2020’s uniform and the process for 2021 will start to ramp up in the near future.
After the division is selected, step one of the process is determining the timeline that will be honored. For the 82nd Airborne it was World War II and for the 1st Infantry Division they highlighted World War I for the 100th anniversary of the signing of the armistice.
Then, Nike’s designer in partnership with the USMA history department starts doing research and crafting the story the uniform will tell.
“It is almost like a method actor preparing for a role,” Kristy Lauzonis, senior graphic designer for Nike college football uniforms, said. “I just go as deep as humanly possible with the research. I order books, read everything I can under the sun and then that is when I start hitting the history department back with all kinds of crazy questions.”
In 2017 Army represented the 10th Mountain Division with its Army Navy uniform.
(Photo by Cadet Henry Guerra)
With help from the Department of History, Lauzonis goes through photos and artifacts of the unit from the chosen timeline and starts working to craft a uniform that will authentically tell the story of the unit. Some elements are predetermined by NCAA rules such as whether the uniform is light or dark depending on if Army is home or away, but everything from colors of elements to fonts are built from scratch in order to make them historically accurate.
On the first uniform, the flag on the players’ shoulder may have looked backward to a casual observer, but it was placed the way it was worn in World War II. On the 10th Mountain Uniform, the popular Pando Commando logo wasn’t something created by Nike, but was instead a little used logo found during the research process. On last year’s uniforms, the Black Lions were to tell the story of the 28th Infantry Regiment and the first major combat for American forces in World War I.
“I think one of the great things about being authentic to history is you will have those moments like where you’ve done something where it is 100% authentic and people aren’t aware of it,” Lauzonis said. “That is that bonus element where everyone is saying the flag is backward and we are able to say it pre-existed flag code and this is exactly how it was worn on the uniform and we purposely did it that way. It is not just a company woops we flipped the flag the wrong way. We are never going to do that.”
Throughout the entire process, the USMA history department is fact checking elements on the uniform and making sure they accurately represent the division’s history and the timeline being depicted. That includes checking colors such as the red used in last year’s Big Red One on the helmet and making sure each insignia used is authentic and historically accurate.
In 2016 the Black Knights honored the 82nd Airborne Division.
(US Army photo)
“We provide historical context and then of course, the Nike designers are amazing,” Steve Waddell, an assistant professor in the Department of History, said. “They’ve got to kind of translate a historical idea concept to actually make it work on a real uniform and have the color contrasts and everything work … I’m a World War II historian and we did the 82nd Airborne for the first one. It’s just exciting that they’re tying the sport of football to military history and military history is always popular.”
Along with assisting in the uniform design, the USMA history department helps tell the story of the uniform and the division through the athletic department’s microsite, which is created as part of the unveil each year.
There the elements of the uniform are explained, and the story of the division is told in detail.
“The Army’s business is people,” Capt. Alexander Humes, an instructor in the Department of History, said. “That’s why it’s also important to tell the story of this unit and the people that were part of this unit and to take this as an opportunity to do that. This presents the Army a great opportunity in something as highly visible as the Army-Navy Game to be able to tell its story to the American public.”
This year’s uniform pulls elements from the 1st Cav’s Vietnam War era uniforms and the pants were designed to resemble the motif of the UH-1 “Hueys” the soldiers flew during the war.
“I hope that for the folks that are in or have a relationship to the unit, that they feel like their story is being told authentically,” Lauzonis said of her goal when designing the uniform each year. “That they feel like they now have something they can wear with pride and that we’ve done right by them with the storytelling.”
The annual rivalry game against the U.S. Military Academy at West Point and the U.S. Naval Academy in Annapolis will take place Dec. 14, 2019, in Philadelphia.