Fitness

Essential stretches to fight stiff winter muscles – Harvard Health

Published

2 months ago

October 22, 2024

Essential stretches to fight stiff winter muscles – Harvard Health

Does cold weather seem to leave you with stiff, sore muscles? It’s not your imagination; there’s science behind the symptoms. Fortunately, you can relieve discomfort and protect your muscles by stretching regularly.

How cold affects muscles

When the mercury drops, it threatens your body’s core temperature, which functions best at about 98.6° F. To stay warm, your body will send more blood toward your core. “The muscles in your legs and arms get less blood flow — and less oxygen — than they would in warmer temperatures. With less oxygen, the muscles are stiffer, they don’t work as well, and they fatigue easily,” says Dr. Sarah Eby, a sports medicine physician with Harvard-affiliated Massachusetts General Hospital.

Cold weather also affects nerves (which contribute to muscle function) and makes blood flow to muscles even less efficient.

All of these changes increase the risk for muscle and tendon injuries, especially if you’re less active in the winter and your muscles are weak and tight.

Two types of stretches

Dr. Eby recommends two kinds of stretches to ward off cold weather consequences.

Dynamic stretches get your muscles ready for activity. They consist of flowing, repetitive motions, such as walking briskly. The activity sends blood, heat, and oxygen to the muscles to help them work more efficiently and make them less likely to tear. During winter, they’re best done when you’re inside.

Most of the year, you need just a few minutes of dynamic stretching before an activity, and you might focus only on muscles you’ll be using (such as leg muscles before a walk). “But in cold weather, everything tightens up, and you need a dynamic warm-up for your whole body. Do lunges or squats, bring each knee to your chest, make circles with your arms, and twist your trunk left and right. Loosen up for about 10 to 15 minutes,” Dr. Eby says.

Static stretches keep muscles long and flexible and should be done only when your muscles are warmed up (after a workout, for example).

To do a static stretch, you hold a certain position for 20 to 30 seconds, without bouncing (which can tear muscle fibers). Examples include

clasping your hands behind you, straightening your arms, and lifting them toward the ceiling, to stretch your chest and shoulders
reaching for your toes while sitting on the floor with your legs out in front of you, to stretch the hamstrings (in the back of your thigh)
doing a deep lunge while keeping your back heel planted on the ground, to stretch your calf muscles.

Static stretches feel good and lengthen the muscles, which fights stiffness, increases your range of motion, and improves your posture, balance, and agility. Dr. Eby recommends doing them every day as a preventive measure or to relieve pain and stiffness.

For more information about stretching, check out the Harvard Special Health Report Stretching.

Move of the month: Calf stretch

Stand up straight and hold the back of a chair. Extend your right leg back and press your heel against the floor. Bend your left knee and feel the stretch in your right calf. Hold for 20 to 30 seconds and return to the starting position. Repeat. Then repeat on the other side, with your left leg back and your right knee bent.

Photo by Michael Carroll

What else you can do

While stretching might be enough to avoid stiff winter muscles, the following tips can also help.

Stay hydrated. This helps prevent lactic acid from building up in your muscles and causing cramps.

Dress for the elements. “Dress warmly, with a hat, a neck gaiter, and a vest or a coat, so you don’t need to shunt as much blood away from your arms and legs,” Dr. Eby says.

Take vitamin D₃. Vitamin D deficiency can make muscles sore and achy. Take 1,000 to 2,000 IU of vitamin D₃ per day.

Avoid junk food. Stay away from highly processed foods, such as cookies, chips, and frozen dinners. These can contribute to inflammation throughout the body, causing muscle discomfort.

If pain doesn’t go away

If muscle pain doesn’t go away, you might have an injury, such as a muscle strain. An important clue: “Sore muscles feel better once you loosen up and exercise. Strained muscles get worse as you keep going,” Dr. Eby says.

She recommends putting an ice pack on suspected muscle strains, applying topical pain relievers, and seeing your doctor if symptoms persist.

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Fitness

Grant from energy company funds exercise equipment for Ohio firefighters

Published

1 hour ago

December 25, 2024

Press Room

Grant from energy company funds exercise equipment for Ohio firefighters

By J Swygart
The Lima News

SHAWNEE TOWNSHIP, Ohio — Employees of the Shawnee Township Fire Department now have access to updated exercise and fitness equipment, with more devices to arrive soon, following the receipt of a $12,367 grant from Energy Transfer company’s First Responder Fund.

According to Chris Koop, manager of public affairs for the energy logistics company with more than 120,000 miles of pipeline infrastructure located in 44 states, the program is unique as it focuses on cardiovascular health.

“That’s something the public doesn’t usually think about,” he said.

Shawnee Township Fire Department Chief Austin Miller said statistics show a majority of deaths among firefighters are cardio-related. He thanked the Energy Transfer representative for the funding that has already resulted in the purchase of a large weight-lifting machine and numerous dumbbells. Two treadmills and other new devices will arrive soon.

Miller said current equipment in the fire station is showing wear and tear, including some pieces that deteriorated to the point where they are no longer safe to use.

“This grant from Energy Transfer will enable us to replace outdated equipment, ensuring our team can safely exercise and remain fit on the job,” Miller said. “By maintaining our physical health, we can continue to meet the rigorous demands of our profession and provide the highest level of service to our community.”

Most live-in volunteers at Berkeley Hills, Edgewood , Monroeville and Penn Hills stay for an average of three to five years

December 25, 2024 12:00 PM

East End Firefighter Eric Frantz worked with fire chiefs to create a new source of future first responders

December 24, 2024 12:00 PM

“When we arrived, the baby had no pulse and was not breathing,” Sacramento Firefighter Adrienne Bisharat said, recalling the highway incident

December 24, 2024 08:00 AM

Henderson County Fire Chief Joseph Lynn Murphy experienced cardiac arrest hours after responding to an emergency call

December 24, 2024 06:34 AM

The chief commended firefighter/paramedic Christie Kerby for taking the lead on the grant application, saying her “dedication and hard work made all of this possible.”

Kerby said firefighters are required to work out for an hour each day and must meet fitness incentive requirements and undergo annual physical testing and health exams.

“Health and wellness is very important, not just for us but also for the community we serve,” she said.

The newly purchased equipment has been placed, due to its massive size, in a garage located behind the fire station. Other fitness equipment remains in the basement of the firehouse but will be moved into the garage area soon.

“At that point we will invite the (township) police department and township employees to join us and use the equipment after things are all set up,” Miller said.

The new exercise equipment could be moving again in the not-too-distant future. Miller said discussions surrounding a new fire station are in the early stages, and a new facility could become a reality in the next two or three years.

(c)2024 The Lima News (Lima, Ohio)
Visit The Lima News (Lima, Ohio) at www.limaohio.com
Distributed by Tribune Content Agency, LLC.

Looking to navigate the complexities of grants funding? Lexipol is your go-to resource for state-specific, fully-developed grants services that can help fund your needs. Find out more about our grants services here.

Fitness

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Published

10 hours ago

December 25, 2024

Press Room

Bigg Boss 18 Digvijay Singh Rathee's Guide to Achieving A Well-Built Body: Expert Shares How You Can Get Those Six-Pack Abs

Digvijay Singh Rathee, recently evicted from ‘Bigg Boss 18’, has made a name for himself as a fitness enthusiast. With his first appearance on the reality show ‘Roadies’, the 26-year-old has been in the limelight for his well-built physique and six-pack abs. His journey to achieving a well-built body is inspiring and can serve as a guide for anyone looking to enhance their physical fitness. Regarding his abs, our expert, Varnit Yadav, exercise coach had a few tips on getting the perfect body.

Strength Training

The Bigg Boss 18 ex-contestant incorporates various strength training exercises into his routine, focusing on major muscle groups. His workouts typically include weightlifting, bodyweight exercises, and dips that enhance functional strength.

Running Early In The Morning

To maintain cardiovascular health and manage body fat, Digvijay integrates cardio workouts into his weekly schedule. It consists of running or jogging for at least 30 minutes of moderate-intensity running several times a week.

High-Intensity Interval Training (HIIT)

Digvijay Rathee opts for short bursts of intense exercise followed by rest periods to maximize calorie burn.

Regular Intake Of Meal

For his workout, the former Splitsvilla contestant opts for meals at an interval of three hours. Foods like chicken, fish, eggs, and legumes play an important role in supporting muscle repair for the youngster.

Adequate Sleep

Understanding that recovery is vital for muscle growth and overall health, Digvijay emphasises having quality sleep. He ensures to have adequate sleep each night to allow the body to recover.

ALSP READ: Ram Kapoor’s Incredible 42 Kg Weight Loss: Actor Once Followed 16/8 Intermittent Fasting, Expert Weighs

Expert Tips On Getting Six-Pack Abs

Achieving six-pack abs is a goal for many fitness enthusiasts, and requires a strategic combination of exercise, nutrition, and consistency. Regarding the same, our expert, Varnit Yadav, exercise and nutrition coach, gave a few tips. To take your body to the point where those abs are visible and popping out, you have to act on the following.

Keep dropping your body weight till you are satisfied with the body fat composition

Creating a calorie deficit is crucial, which can be achieved by eating less, exercising more, or both.

Ensure a high protein diet when reducing calories to preserve your hard-earned muscle mass; 1.5grams per kg of body weight should be a decent place to be in (considering you are staying reasonably active)

Prioritise sleeping 7 or more hours to ensure the most optimum results

Supplement if required with necessary vitamins and minerals if you are not able to meet them from your diet

Strength training at least 3-5 times a week will ensure consistent progress

Treat your abs like any other muscle in your body, but do not overtrain them, as it will be counterproductive. You can train your abs three times a week by including movements such as hanging leg raises, crunches, planks, etc.

Achieving a well-defined six-pack is a dream for many fitness enthusiasts, but it’s essential to prioritize your overall health and well-being in the process. Before embarking on any intense exercise regimen, it’s highly advisable to consult with a dietitian or fitness expert. They can provide personalized guidance tailored to your specific needs, ensuring that you follow a balanced approach that supports your fitness goals while safeguarding your body.

Fitness

This vibration plate is a secret weapon for ‘losing all that jiggly stuff’ — and $50 off on Amazon

Published

18 hours ago

December 24, 2024

Press Room

This vibration plate is a secret weapon for ‘losing all that jiggly stuff’ — and off on Amazon

New year, new goals, and new products to help achieve them — that is our 2024 retail scene wrapped.

For anyone committed to working out and eating healthy, there’s nothing quite as frustrating as the last couple of inches that refuse to come off your waist. If you’ve been in that boat, you’ve probably tried all the home gym equipment under the sun — from waist trainers to resistance bands, ankle weights, treadmills, and everything in between.

Apparently, shoppers have come across one machine that seems to be working miracles for stubborn fat. The LifePro Vibration Plate creates a full-body vibration that stimulates musculature, causing extra contractions and increased activation at all stages of your workout. Best of all, it’s currently 25% off on Amazon, right on time for your new year’s workout regimen.

RELATED: Save $150 today, hit gym goals tomorrow — Bowflex adjustable dumbbells are on sale

If it’s any testament to its power and efficiency, 10,000 of these compact exercise machines have been purchased in the last month alone. Over 25,000 customers have left reviews, and many are alleging that the LifePro Vibration Plate reduces pain, improves strength, and even shakes some weight off.

“I am a ‘very mature’ young lady and find it challenging to find a gym I like. When I saw this advertised, I knew I had to have it!” one customer shared. “I can balance on it, jiggle on it, massage on it, and do exercises on it. I am losing all that jiggly stuff that is hard to get rid of when ‘mature.’ Try this machine. It is so worth it!”

If you’ve been curious about vibration plate technology, now is the time to try it out without breaking the bank (or scale)!

Amazon

According to LifePro, the benefits you’ll get from your vibration platform go far beyond building muscle. With consistent use and a speed range from 1 to 99, the LifePro Vibration Plate can boost metabolism, lymphatic drainage, and improve circulation, which can also help burn unwanted fat and suppress stress levels (especially helpful around the holidays). The set comes with resistance bands, a remote, and access to free online workout videos to get you started. It’s also placed on wheels, which makes it easy to transport and tuck away when you have company over.

For over 200 years, the New York Post has been America’s go-to source for bold news, engaging stories, in-depth reporting, and now, insightful shopping guidance. We’re not just thorough reporters – we sift through mountains of information, test and compare products, and consult experts on any topics we aren’t already schooled specialists in to deliver useful, realistic product recommendations based on our extensive and hands-on analysis. Here at The Post, we’re known for being brutally honest – we clearly label partnership content, and whether we receive anything from affiliate links, so you always know where we stand. We routinely update content to reflect current research and expert advice, provide context (and wit) and ensure our links work. Please note that deals can expire, and all prices are subject to change.