Imagine this: you just woke up and got out of bed. Your feet hit the floor and your legs buckle. They are in absolute agony – yesterday’s run has really began to haunt you.

And then you keep in mind that you forgot to stretch before and after your run. Surely that is why you’re so sore today. Is that so?

We’ve all heard about the importance of stretching before and after exercise. But does it really make a difference? Here’s what the science says.

What is stretching?

There are many differing kinds of stretching, but two of them are the commonest static and dynamic stretching.

Static stretching involves moving a muscle (or muscles) right into a lengthened position and holding it for: short period of time – often from 15 to 90 seconds.

A typical example could be to maintain your heels on the ground while leaning forward to the touch the ground with your straight knee to stretch your hamstring muscles.

Meanwhile, dynamic stretching involves actively moving muscles and joints backwards and forwards inside the available range of motion.

Common examples include swinging your legs backwards and forwards, side to side, or swinging your arms in a circle.

Stretching before exercise

The main reasons people stretch before exercising are to extend flexibility, improve performance, and reduce the risk of injury.

Although we all know stretching increases flexibilityits influence on efficiency AND damage is less clear. But let’s take a look at what the evidence says for every of them.

Flexibility

Both static and dynamic stretching increase flexibility, although static stretching appears to have some effect barely greater effect.

Short-term static stretching inhibits sympathetic nervous system (your fight or flight system), which reduces the stiffness of your body muscles and tendons. This will make you more flexible immediately after stretching.

In the long run, static stretching is believed to extend flexibility by increasing length Your muscles and tendons or simply creating you more tolerant of discomfort attributable to stretching.

Efficiency

When it involves improving performance, this may depend on the type of physical activity you perform.

If you’re going to be doing high ranges of motion – like gymnastics or dancing – then improving your flexibility after stretching will likely translate into higher performance.

On the other hand, research has shown that static stretching could cause problems degrade performance by as much as 5% in activities requiring maximum strength and power, akin to shot put and powerlifting.

This could also be as a consequence of the decreased nervous system activation we mentioned earlier, which makes it harder for your muscles to supply force.

However, significant disturbances only appear to occur during stretching over 60 seconds. Stretching for lower than 60 seconds appears to have a minimal effect on performance (about 1%).

On the other hand, dynamic stretching increases muscle temperature and the speed with which the nerves send messages to your muscleswhich might improve muscle performance.

Dynamic stretching has been shown to increase strength and power in a small amount. This may make it a greater option before dynamic activities akin to sprinting, jumping, lifting weights or playing team sports.

Trauma and pain

When it involves reducing injury, it isn’t clear whether stretching before exercise is useful.

Many studies have shown stretching has no effect. However, many of them focus on the effects of stretching on all kinds of injuries, which can not show the true effect of stretching.

For example, a broken arm from a tackle might be grouped with a calf strain, nevertheless it would appear logical that stretching could be more likely to scale back the risk of a calf muscle strain than a broken arm.

AND last review examined the effects of stretching on various types of injuries and located that static stretching could reduce the risk of muscle, but not tendon, injuries. So far, there isn’t a evidence to suggest that stretching would cut back the risk of bone fractures and phone injuries.

There is little research examining whether dynamic stretching alone can reduce the risk of injury. One study have shown that dynamic stretching can improve joint stability, which can reduce the risk of joint injuries (akin to ankle sprains). However, further research is required before any conclusions will be drawn with certainty.

Many people also stretch before exercise to stop muscle soreness after exercise. However, research has shown Stretching before exercise has no significant effect on muscle soreness after exercise.

Stretching after training

The main reason for stretching after exercise is to enhance recovery and reduce muscle soreness. The hottest method is static stretching.

However, as with stretching before exercise, research doesn’t show that stretching after exercise reduces the intensity of exercise muscle damage or soreness.

This has also been suggested really intense stretching can damage your muscleswhich can even worsen muscle soreness. However, this will not be a consistent finding and should only occur to certain people.

However, stretching works promote leisure. Gentle stretching will be an excellent method to loosen up after an intense exercise session.

So what should you do?

Maybe lack of stretching is not the reason for pain after running in spite of everything. Your legs probably hurt because you simply ran further or harder than usual.

However, this doesn’t mean that you should not stretch.

Available evidence suggests that performing dynamic stretching before exercise will increase flexibility and improve performance, whether you plan to run, play a team sport, or lift weights.

Static stretching will be great if you want to extend your flexibility, just don’t do it right before intense exercise. And after exercise, gentle static stretching may also help your body move right into a more relaxed state.

We all know that dogs can have problems in warm weather, but what about when the temperature drops, the wind whistles and it snows?

For people, winter normally means the necessity to overhaul their wardrobe. Woolen sweaters, hats, gloves and the ever-present “big coat” have gotten on a regular basis attire – but what about our pet dogs? Do additionally they need a winter wardrobe?

From raincoats to cozy sweaters, scarves and ankle boots, listed here are five reasons why your dog may have dog clothes this winter.

1. Different breeds, different needs

Yes, dogs have their very own fur, so it is easy to assume that additional protection is not needed to remain warm. Yet there there may be huge variation type, thickness and length of hair in several breeds of dogs.

Dog breeds that come from colder environments, e.g Siberian husky AND Alaskan Malamutethey typically have a thick, double coat, which implies they do well in cold climates and don’t need clothing.

But breeds like xoloitzcuintle they are literally hairless. Others, akin to Italian greyhoundthey’re very finely covered with a skinny skin.

As a result, these dogs can suffer in the event that they get cold and wet, so appropriate waterproof coats or sweaters are a very good solution to keep them dry and comfy outdoors. However, even when secure indoors, these breeds often benefit from the extra warmth provided by appropriate dog clothing.

2. Puppies and seniors

Like all mammals, dogs have effective mechanisms for maintaining a continuing body temperature. The thermoneutral zone (TNZ) is the temperature range inside which dogs can maintain their body temperature without using energy to warm themselves by shivering or cool themselves by panting.

TNZ for dogs ranges from 20°C to 30°C. At the lower or upper end of TNZ, hypothermia (dangerous drop in body temperature) or hyperthermia (overheating). Dogs which are physically mature, otherwise healthy and have thick fur can withstand much lower critical temperatures and should not need clothing. However, puppies, sick or underweight dogs, and older dogs have a reduced ability to regulate their body temperature. This means we may have to take extra measures to maintain them warm and comfy, and clothing can play a key role.

3. Accustomed to the comforts of home

Just like humans, dogs grow to be acclimatize to outdoor temperatures. Dogs that live outdoors or are frequently exposed to extreme weather are higher in a position to deal with temperature fluctuations. If your dog is more used to the comfort of central heating and comfortable, cozy bedding, he could also be less pleased when it’s cold and wet outside – these dogs may show signs of temperature anxiety in the shape of shivering or other behavioral symptoms akin to akin to a hunched posture or reluctance to walk.

In such situations, appropriate dog clothing can provide warmth and luxury and avoid risks hypothermia. If your dog becomes hypothermic, the shivering may stop and your dog may show signs of hysteria, disorientation, lack of consciousness, and pale gums. If this happens, start warming them steadily with towels and blankets. Place them in a warm environment and seek veterinary advice immediately.

4. Frozen ground

Dogs’ paws adapt to many alternative terrains. The paw pads are thick and leathery, providing protection from external surfaces. Their claws also provide additional grip and traction, including on snow and ice. So do they really need ankle boots that protect their feet from the cold?

Most dogs seem quite pleased to walk on cold, frozen ground. Dogs have a countercurrent heat exchange system their lower limbs. The blood flowing into the paw pad transfers the warmth of the blood flowing within the blood vessels up from the paw pad. This implies that your dog’s paws can withstand lower temperatures than other parts of his body and explains why his feet do not get cold.

However, dogs can suffer from frostbiteespecially those that will not be used to extreme temperatures or who’ve sensitive paws. Dogs with damaged paws could also be more liable to possible cold damage. Constant exposure to sharp, abrasive snow, ice – and the salt and sand used to melt ice – can also cause damage and injury to paws. In such cases, the usage of well-fitting, specialized dog boots, akin to those worn by dogs working in hazardous environments, akin to search and rescue dogs, can protect the paws.

5. Clothes can be comfortable

Busy lifestyles often mean we watch the clock. If you are juggling cold and wet dog exercise with your day by day life, wearing waterproof coats or other protective clothing can be useful and time-saving. It can reduce the time it takes to dry and clean your dog after going outside, while also stopping your dog from getting cold, wet and dirty contained in the house. Clothing can help keep your dog dry and warm after a shower or swim – which is best for his joints and muscles, especially our older canine friends.

If you choose to purchase clothes for your dog, it is crucial to first get him used to wearing them gradual training through positive associations with delicacies at home. Many dogs will initially dislike unusual sensations on their body or paws. They may freeze, grow to be stressed, or have difficulty moving, so avoid putting on your clothes and expect to grow to be fully conversant in them on your first outing. It can be necessary to keep in mind that dogs can overheat in the event that they are wearing warm enough clothes or shoes, so that they ought to be monitored closely. However, once your dog is relaxed and pleased wearing appropriate clothing, you could find that it’s a useful accessory to support their health, well-being and happiness in the course of the colder winter months.

While holiday gatherings with family and shut friends will be exciting, they may also cause anxiety and stress. According to A recent APA poll, nearly one in three Americans expect to be more stressed this holiday season than last 12 months. Add to that complex family drama and grief, and you could feel the pressure of how to deal with all of it. Additionally, unrealistic holiday expectations can increase stress. To assist you to get through the stressful period ahead, we have put together some coping strategies to assist you to strengthen your mental health during the holidays.

Take part in therapy: Take a while to attend therapy sessions to speak about your feelings with an impartial skilled. The holidays can bring up difficult and sophisticated emotions, and regular therapy sessions will assist you to find time to process your feelings and find solutions.

Overcome your sadness: Although it might be difficult, sitting with your feelings and sadness can reduce stress. When you are taking a moment to decelerate and evaluate your emotions, you’ll eventually stop putting more in your plate. Don’t be afraid to spend a while with yourself this 12 months, alone.

Cancel financial expenses: Holiday expenses could make people more stressed than usual. It may also contribute to stress in the latest 12 months. During the holiday season, try to avoid overspending and give attention to celebrating by being present, engaging and supporting one another.

Lean in your community: Community support is most vital during the holidays. Even if you happen to select to have fun the holidays alone, it’s best to still reach out to family members for community support and encouragement.

Unplug (turn off electronics): Put your phone in DND mode and shut your laptops while on vacation. To achieve overall rest and reduce stress, it will be significant to limit screen time.

Go outside: Seasonal depression is a kind of depression that happens yearly at a particular time of 12 months, normally winter. To improve your mood, spend time outdoors. Walking outside in the sun will be an efficient tool for calming and centering, in addition to relieving stress, increasing concentration and improving mental health.