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Performance Triad Soldier Module 2: Performance Triad


MRUGALA: As a member of the Profession of Arms, you’re expected to be ready to defend the nation. The Performance Triad is about you, your mission, and your readiness. The need to optimize human performance is even more important in the future. We know the squad is the foundation of the decisive force. You’ll be operating in more demanding environments, where physical, mental, and cognitive overmatch can serve as a single point of success or failure for military missions. Getting quality sleep, staying active, and improving nutrition are the three main components of the Performance Triad. Sleep is the secret weapon to looking better, feeling better, and performing better every day. Most adults need 7 to 8 hours of sleep. Proper sleep leads to quicker reaction times and improvements in decision making. Did you know that loss of sleep affects your physical performance? One study showed that after four days of poor sleep, participants were noticeably weaker on a strength test. That’s quite a negative impact on your performance. Poor sleep is also linked with an increase in mental stress, obesity, heart disease, high blood pressure, asthma, stroke, and even arthritis. The key word to achieving a healthier lifestyle is activity. Did you know that sitting is considered the new tobacco? For people who sit most of the day, the risk of heart attack is about the same as smoking. Standing actually increases energy, burns extra calories, and increases your metabolism. So stay active. You’ll not only improve your physical health and boost your self-image, you’ll also increase your life expectancy. A balanced diet provides your body with the nutrition it needs to get through the day. A diet full of unhealthy, processed food can be replaced with healthy foods like fruits and vegetables. By making this small change, you can improve your energy and feeling of well-being. Being overweight increases your chance of physical injury and illness. As a Professional Soldier Athlete, we know you want to achieve your performance goals. Here are seven targets you should aim for. Aim for 10,000 steps per day. And for peak performance, add 5,000 more, and remember to spread those throughout the day. Eat at least eight servings a day of fruits and vegetables. Go caffeine-free six hours before bedtime. Incorporate at least 150 minutes of moderate aerobic exercise each week. For greater performance, add an additional 75 minutes of vigorous aerobic exercise each week to optimize readiness and help with weight control. Remember, it is critical to move throughout the day, as well. Refuel your body 30 to 60 minutes after strenuous exercise. Include at least two days or more of resistance training and one day of agility training each week for peak performance. Finally, get eight hours of quality sleep per 24-hour period. Follow these goals, and you’ll be on your way to a healthier lifestyle.   PIGFORD: For more information on this module and to download the Soldier Challenge book, go to performancetriad.mil. Your readiness and the readiness of your unit depends on you. Train as you fight, and prepare yourself to have conversations about this module through group discussions and practical exercises. Conduct regular AARs to assess your Soldiers’ progress in attaining their SMART goal.  

Tony wyaad

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