15 Pairs of Leggings to Power Your Indoor Cycling Habit
http://bit.ly/2sP0Swe Indoor cycling is one of our favorite workouts, but it requires a specific pair of leggings. Namely, ones that are sweat-wicking, high-waisted, and thick enough so they won't be see-through. You're in luck, because we've got the pair for you. Well, actually, we've got 15 pairs, because we've got you covered. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI January 28, 2019 at 11:21AM
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Big Muscles Just Weren't in the Cards For Me—Here's Why That's OK
http://bit.ly/2sQUncv Illustration by Bianca Dunn It was after what I called a "strong day" at my college gym: a marathon two-plus hour session where I pushed myself to lift more weight than I ever had before. In fact, I had just pushed myself through an entire week of strong days, and I was feeling confident in my progress—I was finally putting on the muscle mass that would take me from skinny guy to jacked giant. But as my sweat dripped onto the scale in the men's locker room, all of that confidence immediately melted away. After six months of going to the gym three to five times a week, increasing my healthy calorie intake by almost double, and taking endless scoops of protein powder and creatine supplements, I had gained almost no weight at all. In that moment, I knew the sneaking suspicion I'd done my best to ignore was true: I would likely never be one of the "yoked" guys hulking around the dumbells. Probably not even close. At 145 pounds with a 6' frame, I've always been what you could call skinny.Or thin. Or lanky—I've heard it all before. For as long as I can remember, I was taller than most of my peers and definitely thinner than almost all of them. Strange as it sounds now, I remember feeling oddly proud of my thinness when I was younger—it meant I wasn't the stigmatized "fat," which was one less thing to be mocked for. Ah, kids. As time went on, my body remained largely the same shape, even as the onset of puberty had me eating like a horse. In middle school, we didn't think (or understand much) about "body image," and though my friends and I teased each other about anything we could think of, I still thought of myself and my body as healthy. Back then I was a fairly good soccer player, and some girls even thought I was cute. So did my mom—and that was good enough for me. But when high school rolled around, it seemed like someone had turned up the pressure dial on everything.Suddenly, everyone became painfully aware of their bodies. By that point, all of us had consumed enough movies and TV to internalize what a "beautiful" body should look like and had begun to endlessly compare ourselves to those absurd standards. Girls wanted to be thin and curvy at the same time, and guys wanted to be big, strong, and covered in muscles. Consciously or not, we were desperate to look like the athletes, actors, and rugged dudes in the shaving cream commercials who defined male attractiveness. For the first time, I started to feel a little bit self-conscious about my thinness. Our soccer workouts now included weightlifting, and we worked tirelessly to pursue what we thought the world (and mostly girls) wanted from us. Some of my teammates showed results quickly, putting on noticeable muscle mass easily. And me? I was a little bit stronger! Did it show? Not really. By the end of high school, it was clear that puberty would not magically grant me massive pecs and defined triceps.But that was OK! Another tenet of masculinity I had learned to internalize was the "no pain, no gain" attitude. I would just have to double down, work harder, and be more focused on my goals. I moved into my college dorm a man determined. Like every other freshman on campus (and probably every campus, ever) awkwardly attempting to reinvent themselves in some way or another, I was sure that my goal was going to happen. If I can just get big, I thought, I'll be the man. I'll have all the confidence in the world. Illustration by Bianca DunnFor a year and a half, I worked my ass off. I researched weight lifting, spent hours at the gym several days a week, and forced myself to eat way more chicken and rice than any reasonable person should. And to be honest, I never really enjoyed any of it. I found weight lifting to be so goddamn boring, and I constantly felt like there were better ways to be spending my time. Did I mention how much chicken and rice I ate? These feelings, combined with a constant lack of noticeable results, would convince me to give up every few months. It was just too hard to keep forcing myself to do things I hated when it seemed like I wasn't moving any closer to the body that I wanted. So when I stood on that scale for the last time, after a one-last-try-period of dedication, it was a seriously difficult pill to swallow.I hadn't gotten huge. I wasn't swole. Even with a few hard-earned extra pounds, my body was eons away from looking like the lead of a Marvel movie. It just wasn't going to happen for me, and it felt like sh*t to accept that. That night I went home and scoured the internet for stories of people like me, hoping to find words of commiseration from thin guys about how impossible it was to gain weight. And while I did find a few things like that, what I found more of were blog posts and articles about people with my body type that eventually did put on a ton of muscle. For most of them, it took years of going through intense daily workouts and strict diets—and I suddenly realized how laughable my six months of four times at the gym per week was. I considered what committing to that lifestyle would mean for me. For starters, I would have to sacrifice a lot to make it happen: A few extra hours every day, a ton of money on supplements, freedom to eat what I wanted… and these were all things that I enjoyed having. On the other hand, I also began to think seriously about what I would gain from committing to that life. Well, I'd be absolutely jacked, obviously. But what did that even matter? How would my life be measurably different? When I really thought about it, I couldn't really find a good answer. Even though I wasn't completely into my body, I never found getting dates to be a problem. So while I sometimes wished I looked different, I still had a ton of confidence stemming from, you know, being a nice, thoughtful human being, with diverse interests and a lot of ambition to do good things in the world. Turns out, I thought I should be big because... well, that's just what we're instructed to believe as men. And that really sucks.When I realized that, things changed quickly. It was as if a weight was lifted off of my chest (pun intended). I stopped going to the gym and got into cycling, rock climbing, yoga, and surfing. I put down the chicken and rice, and ate the foods I actually liked—and I realized I loved eating so much I started working as a cook. It was easy to keep physically active doing things I enjoyed, and pretty soon, I noticed serious improvements in my flexibility, strength, and agility. For the first time, I started to feel healthy in my own body, by my own standards—and it felt fantastic. I know this struggle isn't unique—most people, at some point in their lives, will compare themselves to some fantasy body planted in their head by a culture that worships a very narrow brand of attractiveness. But what gives me hope is this: When we resist the standards of all-the-same-looking Kardashians and Hemsworths, we make more room to see the real beauty in one another's differences. Nowadays, I'm still thin. But I can climb a wall, run a six-minute mile, and cover 200 miles of wilderness with a 50-pound pack on my back. Plus, my mom still thinks I'm cute. That's healthy to me. Andrew McMaster is a freelance writer. His work covers food culture and policy, as well as anything random, interesting, and important. Health via Greatist RSS https://greatist.com/ January 28, 2019 at 10:48AM
Ask Yourself These 2 Questions Every Morning to Have Game-Changing Days
http://bit.ly/2MEfdVp Some people journal every morning, while others meditate or work out. Personally, I begin every day by asking myself these two questions—a practice that has made me feel way more positive, focused, and supported. As soon as I wake up, I ask, "What do I value the most today?"Thinking this way helps direct me toward my biggest priority for the day ahead. Maybe it's a work project, time with loved ones, or just rest, but every day, I choose what I want to put first. I didn't always do this—so often, it's tempting to focus on what we don't desire throughout our day. We might think, I really don't want to have a headache right now, or I don't want to be running late. But when we find ourselves getting stuck on what we don't want, that can become an opportunity for us to decide what's truly important. If you catch yourself thinking of all the things you don't want to happen, ask yourself what type of values are important instead. What do you want to focus on today? Maybe connection, love, kindness, or contribution? The second question: "How do I want to feel for the day?"The feeling I choose is usually closely linked to what I want to value. If I decide to value work, I may choose to feel productive and creative. If I want to value my time with loved ones, I'll want to feel generous and present. This process is all about shifting our focus to what we can really do to prioritize our values and generate the feeling we do want, as opposed to what we don't want. If you decide you want to feel healthy, vibrant, awake, free, effective, on time—and you keep your focus on those feelings—you'll begin to shift your perspective. I have honestly set an intention and turned my day around: I had a bad virus, and it really took me out of my daily routine. In the morning, I felt really sick and had to stay in bed. I could feel the guilt of not being able to keep up with my work start to creep up. But I was able to remind myself what my intention and my values were—and what I wanted to feel. I decided to value my health, and I wanted to feel rejuvenation. What I noticed was that the more I gave myself permission to rest and recover, the more the anxiety around not getting things done went away. I learned how to take naps during the day and how to put my phone in my nightstand drawer so I wouldn't be constantly checking it. It became easier for me to do those things—guilt-free—when I knew my focus for the day was my health. I was able to take care of myself and heal. When I can set the tone of my day, it trickles into everything I do.I've seen this with my clients too. I was working with a woman who was really struggling to feel supported in her day-to-day. It was so easy for her to think of all the ways she wasn't getting the support she craved in her business, her relationships, and her life. I wanted to shift her values to what she desired, so I asked her to make a list of all the ways she had felt supported in the last week, the last month, and the last year. When she was able to remember what it felt like to receive support in the past, it was easier for her to focus on getting support in the present. And if something came up where she still didn't feel supported, then her action was to state what she needed to get her needs met, even if it was something as simple as telling a barista, "I actually ordered a hot drink, not an iced one—can you please fix it?" That simple shift in deciding she wanted to feel supported led to a helpful, proactive approach for living life (even in the smallest moments). When we shift our perspective to what we desire and what we value, we begin to see those opportunities pop up in our day-to-day lives. By applying these simple strategies to my morning routine, I've even begun to see the world a little bit differently—and it's definitely decreased my overall stress too. What would happen if you did the same? Andee Love is a spiritual success coach who helps individuals and entrepreneurs spark business growth and overcome blocks to success. Start now with her free Success Formula. Health via Greatist RSS https://greatist.com/ January 28, 2019 at 10:48AM
Tips for Avoiding the Nightmare That Is Shin Splints
http://bit.ly/2sUYyDP Whether you're a nine-time marathoner or brand-spankin' new to the sport, few aches and pains stop you in your tracks (literally) like shin splints. The term "shin splints" refers to lower leg pain below the knee, either on the front part of the leg or on the inside. Shin splints often feel like a casual stabbing pain piercing through your muscles and bones, signaling the need to cut back on mileage, take a break, and rest. "When it comes to shin splints, what's actually happening is micro-tearing of the tibialis anterior muscle from overuse in activity such as running," says Lisa N. Folden, DPT and owner of Healthy Phit Physical Therapy & Wellness Consultants in Charlotte, North Carolina. "Another huge contributor to shin splints is unsupported medial arches in the feet, which custom orthotics can sometimes help. Additionally, icing, massage, foam rolling, and rest can alleviate pain." Luckily, if you're the proactive type, we've got a few stretches and exercises that experts say can possibly keep your legs from succumbing to the misery of shin splints. Stretches to Lengthen:Sitting on Heels (tibialis anterior stretch) Folden says that sitting on your heels helps to stretch and strengthen the muscles acting on the knee and ankle—mainly the tibialis anterior muscle, which aids in flexing your ankle and foot. With shoes on, sit into a low kneeling position with both ankles pointed up (your feet should be flexed so that the tops of the feet are in contact with the ground). Shift your weight back so you're pressing down through your heels onto the top of your feet until a deep (but gentle) stretch is felt along your shins. Hold for 30 seconds, release pressure, then repeat twice more. Calf Stretches Tight calves can sometimes contribute to shin pain, so Folden suggests giving a little TLC to the gastrocnemius and soleus muscles. To stretch the gastrocnemius, start from a standing position and place one foot forward and one foot back into a shallow lunge (your back foot is doing the stretch). Keeping your back leg straight with your heel down, bend your front knee until you feel the stretch in your back leg. Hold the stretch for 30 seconds, then repeat on the opposite leg. To stretch the soleus, assume the same position as the gastrocnemius stretch, but allow your back leg to bend slightly at the knee until a deep stretch is felt along the lower part of the calf muscle. Hold the stretch for 30 seconds, then repeat on the opposite leg. Squat Stretch Stand with your feet shoulder-width apart and slowly squat down as far as you can (comfortably!) go while keeping your heels on the ground. Hold this gentle stretch for 10 to 15 seconds, then stand up and relax for five to 10 seconds. Repeat 1-3 times. "Breathe naturally during the stretch so the muscles can relax," says Ziya Altug, DPT, a board-certified orthopedic clinical specialist in Los Angeles. "If needed, hold on to a sturdy object for support and skip this exercise if you feel pain in your back, hips, knees or ankles." Standing Wall Stretch When it comes to stretching the Achilles tendon and calf muscles, Gallucci suggests pressing against a wall. Facing the wall, step one foot in front of you toward the wall with your leg straight. Raise the toes of your front foot up toward the ceiling and rest the ball of your foot against the wall—you should feel this stretch in your Achilles tendon and calf. Hold this stretch for 30 seconds and release to switch feet. Want more? Lean in toward the wall. Moves to Strengthen:Toe Taps While stretching that pesky tibialis anterior muscle is key, exercise physiologist and sports nutritionist Tom Holland says that strengthening it is important as well. While sitting in a chair, keep your feet flat and knees bent to 90 degrees. Raise your toes and the balls of your feet off the ground while keeping your heels down—hold this position for about 10 seconds, then lower your toes back to the ground. The best part about this one? It's sneaky: "You can do this sitting at your desk, in a restaurant, or even on the toilet," says Matt Huey, PT. Huey and Holland both say that you can progress this move by adding some weight. "Try putting an object on your toes and lifting it up and down," Huey says. Holland even suggests using a light dumbbell if you're feeling like pumping iron... with your toes. Calf Raises Start with your feet shoulder-width apart and (unless you're a prima ballerina) hold onto a table or the back of a chair. While counting to three, slowly rise until you are standing on your toes. After reaching the top, remove one foot from the ground and slowly lower yourself down until you are standing flat on one foot. Repeat 10 times on each leg. Heel Walks Standing with your feet shoulder-width apart, rock back until you're balancing on your heels. Hold this position for 10 seconds and then slowly lower the front of your foot to the floor. Start by repeating this for three sets of 10. "Once you've mastered the balance, try walking for 30 seconds without letting your toes hit the floor," says John Gallucci Jr., MS, DPT. This one is definitely best practiced in your own home—we can't guarantee people won't stare if you walk like this in public. Unstable Squats Holland suggests squats on an unstable surface to kick the stabilizer muscles of your lower legs into overdrive. Standing on an unstable surface (such as a Bosu ball, wobble board, or balance disc), bring your feet to hip-distance. Lower your butt down so your knees bend at about 90 degrees, making sure to keep your knees tracking over your toes. Press into your heels to stand back up, then repeat for to two to three sets of 10-20 repetitions. Emilia Benton is a freelance writer and editor based in Houston, TX, whose work has appeared in Runner's World, Women's Health, Self, and Pop Sugar, among other publications. An avid runner, she has finished nine marathons (and a couple dozen half-marathons). She also enjoys country music, baking, and traveling. Health via Greatist RSS https://greatist.com/ January 28, 2019 at 10:48AM
A List of the Gross Things Making Their Way Into Your Tea
http://bit.ly/2MEmq7L I thought I was in the minority, but, turns out, my love for tea isn't so unique: Tea just so happens to be the most popular beverage in the world besides water. Yes, it even beats coffee. I love tea for the variety of flavors, but it doesn't hurt that it has some serious health benefits too. Some studies have shown that the antioxidants found in the tea leaf can help prevent cancer, improve metabolic and cardiovascular function, and could even slow the progression of degenerative diseases like Parkinson’s and Alzheimer’s). With that info in my back pocket, I was confident that my sipping would have me soaring. So when I first heard that tea bags can sneak in some pretty gnarly ingredients, I was shocked. No way. Not possible. I decided to do some digging and look into just how problematic my go-to afternoon pick-me-up could be. Isn't it just tossing a tea bag into hot water? If you regularly enjoy a cozy afternoon cuppa tea, you'll want to be aware of these super-sh*tty ingredients that might be lurking in your mug. PesticidesOK, so we obviously aren’t sharing anything new by telling you that exposure to pesticides probably isn’t great for your health. But if tea isn’t something you would normally associate with the dangers of agricultural chemicals, think again. Multiple studies have been conducted in the past few years, and each one concluded that, yes, pesticides exist in a ton of teas: A study in 2012 found pesticides in 100 percent of the teas tested; a follow-up study in 2014 discovered pesticides in 94 percent of samples. What’s worse, many of the brands contained quantities considered unsafe for regular consumption. The FDA’s 2014 Pesticide Report found unacceptable levels of pesticides in 57 percent of the retail teas tested. Not what you expected in your cup, right? Here's the thing: Occasional pesticide exposure isn’t likely to cause any devastating health problems. The challenge here is that long-term consequences of pesticide consumption aren't definitive, but a study like this is proof that it can't be good. If you’re someone who drinks tea on a regular basis, this is definitely something to be wary of. Heavy MetalsOne nutritional tidbit you might not have known is that drinking tea can contribute to your daily dose of calcium, potassium, magnesium, and zinc. But these aren’t the only minerals in your brew. A study published in the Journal of Toxicology tested for toxic elements in a variety of common tea brands, and the findings are pretty unsettling. Seventy-three percent of brewed teas contained lead when steeped for the standard time of 3-4 minutes, and the quantity was even higher when steeped for longer. Umm, lead in my tea? Thank you, next. They also found potentially unsafe levels of aluminum, cadmium, and, oh yeah, arsenic. Feeling queasy yet? I bet you’re wondering, how the heck does lead get into a tea bag? Companies would never add these toxins to products on purpose (or at least, we’d like to think they wouldn’t); it really all depends on where the tea was grown. Heavy metals inevitably accumulate in the soil on tea plantations due to the close proximity to coal-fired power plants, industrial waste runoff, and pesticide use. One upside is that young tea leaves contained lower levels of heavy metals compared to mature tea leaves because their roots had less time to absorb the toxic elements in the soil. The only problem is young leaves are typically more expensive, and most large tea companies rely on mature leaves for their product. PlasticIf you think the leaves themselves are the only problem in your teacup, you’d be wrong. You know those fancy-looking tea bags shaped like little silk pyramids? You probably thought those were made out of some type of cloth… nope. They’re typically made of plastic: polyethylene terephthalate (PET) or polypropylene, to be exact. Again, not the first thing you’d instinctively steep in a cup of boiling water before drinking it. While there aren't a ton of studies spelling this out for us, I'm going to make an educated guess here and bet that plastic tea bags are iffy because there's a good chance they’re leaching BPA and other endocrine-disrupting chemicals into your beverage, and why many reusable water bottles and plastic food storage containers are now BPA-free. Bisphenol A (BPA) has been linked to cardiovascular disease, diabetes, and serious problems with reproductive development. Then there’s the whole laundry list of estrogen-mimicking chemicals that can mess up your entire reproductive system and even increase your risk of getting cancer. If you apply this information to tea, it’s likely that those chemicals are leaching out of your plastic tea bag and into your cup, just like they’d leach out into a single-use plastic water bottle. The history of tea drinking is estimated to be nearly 3,000 years old, but it wasn’t until after World War II that people began using tea bags in the infusion process. And it’s too bad they started because tea tastes way better when you use loose-leaf, plus you can get an adorable little infuser like this guy. Artificial FlavoringOne of the sneakiest things tea companies can do is trick you into thinking you’re drinking something you’re not. Generally speaking, if you’re drinking something with a name like Raspberry Pizzaz or Tropical Sunset, odds are there are not actual raspberries or mangos in that tea bag. This is because food scientists and flavor engineers are masters at manipulating synthetic chemicals to create flavors that mimic those of real foods. Oh, and don’t get me started on all the FDA loopholes companies can use to label something natural instead of artificial. It’s essentially code for all kinds of chemicals that don’t have to be explicitly listed—so read your labels and always buy organic when possible. Tell me something positive, please.We have some good news too. A lot of progress has been made regarding many of the issues we just discussed. In 2017, China promised to implement stricter regulations on pesticide usage, and many major tea companies have switched to plastic-free tea bags and more biodegradable options. And you can now get your tea locally grown. Yes, that's correct: U.S.-grown tea is becoming a thing. What was once a crop almost exclusively grown in China and India is now being cultivated in our own backyards. Tea can only thrive in very specific climatic conditions, but there are some regions in the United States that allow relatively large farms to flourish, especially in tropical Hawaii, California, and some parts of the Southeast. Where do we go from here?OK, so we know that was a lot to take in. We can see you pushing that mug away—but you don't have to. We’re not trying to freak you out, just laying out all the facts so you can make more informed choices and look into your favorite brands to make sure they're making all the right calls. Because let's be serious, tea can be super good for you. It’s just a matter of figuring out what to watch out for and knowing where to buy the high-quality stuff. The best way to avoid potentially harmful ingredients is by buying organic, ideally loose-leaf tea. Organic tea leaves aren’t sprayed with pesticides the way their non-organic counterparts are, making them a much healthier choice. Loose-leaf tea is frequently higher quality (which usually means younger leaves and less heavy metals), and you can buy compostable tea filters or stainless steel tea infusers that are just as convenient as the pre-bagged alternative. Don’t worry, though, we’re not going to leave the task of finding healthy high-quality tea entirely up to you. We’ve done some digging to determine a few of the best tea brands that you can feel confident drinking. Numi Tea, Traditional Medicinals (specifically herbal but still a great choice), Mighty Leaf Tea, Mountain Rose Herbs, Vahdam Teas, and the Little Red Cup Tea Co. are all great options. And let's not forget about local tea shops, where you can talk to people who really know their stuff to get all the details. Health via Greatist RSS https://greatist.com/ January 28, 2019 at 10:48AM
Many Cancer Patients Have Undiagnosed Hepatitis
https://wb.md/2HAxJ1X By Robert Preidt HealthDay Reporter FRIDAY, Jan. 25, 2019 (HealthDay News) -- A large number of U.S. cancer patients with hepatitis B and C don't know they have the virus, which can cause life-threatening complications during some cancer treatments, researchers say. The findings suggest screening for hepatitis B and C may be appropriate in community cancer clinics, according to investigators from the SWOG Cancer Research Network, an international group funded by the U.S. National Cancer Institute. Hepatitis infection can lead to serious problems such as liver failure and kidney disease. The study included more than 3,000 cancer patients across the United States who had a blood test to check for hepatitis and HIV. The researchers found that 6.5 percent of the patients had past hepatitis B; 0.6 percent had chronic hepatitis B; 2.4 percent had hepatitis C, and 1.1 percent had HIV. That's similar to rates in the general U.S. population. A large proportion of patients with past (87 percent) and chronic (42 percent) hepatitis B infections were undiagnosed prior to the study, as were as 31 percent of patients with hepatitis C, according to the report. Rates of undiagnosed HIV were low -- 5.9 percent of patients with HIV were diagnosed through the study. Many patients had no risk factors, such as injection drug use, for the infections, including: 27 percent with past hepatitis B; 21 percent with chronic hepatitis B; 32 percent with hepatitis C; and about 20 percent with HIV. "While our results don't suggest that universal HIV screening is necessary for cancer patients, they do provide new evidence to inform a discussion in the oncology community about whether we should require hepatitis screenings," said Dr. Scott Ramsey, a SWOG investigator. Ramsey is also director of the Hutchinson Institute for Cancer Outcomes Research in Seattle. He said screening may be especially important in an age of immunotherapies for cancer because the treatments may affect patients' immune systems and alter the course of their viral infections. "While we don't know much about the impact of immunotherapies on patients with cancer and hepatitis and other viral infections, oncologists should know as much as possible about the overall health of the people they treat," Ramsey said in a SWOG news release. ContinuedJoseph Unger, a SWOG biostatistician also based at the Hutchinson Institute, said chronic hepatitis B and C are a significant challenge because they affect millions of Americans, many of them with cancer. "Testing cancer patients for these diseases could catch a lot of undiagnosed cases and help modify their cancer care to improve outcomes," Unger explained in the news release. Ramsey is analyzing results of a separate SWOG study to determine whether universal hepatitis and HIV screenings of cancer patients would be cost effective. The report was published online Jan. 17 in JAMA Oncology. Health via WebMD Health https://www.webmd.com/ January 28, 2019 at 09:27AM
These Women Lost 75 Pounds, and Their Transformation Photos Prove You Can Do It Too
http://bit.ly/2G5y2PZ Find instant inspiration for your own weight-loss journey by scrolling through these amazing before-and-after photos. They all lost 75 pounds through hard work, dedication, and consistency. It wasn't easy, but they did it. And you can do it, too! Health via POPSUGAR Fitness http://bit.ly/2mWxwLI January 28, 2019 at 07:19AM
Shin Splints Hurt Like Hell - Here's How I Got Rid of Them For Good
http://bit.ly/2TkwyW6 If you're not familiar with shin splints, count your blessings and allow me to explain: they feel like hot, painful prickles going up and down your shinbones. It took me four years of running to get them, and I learned just how apt the name is; it feels like pieces of your shin are fracturing off. They're best known as a running injury, but don't let that fool you. You can get shin splints from any kind of repetitive, high-impact workout, according to Nirav Pandya, MD, an associate professor of orthopedic surgery at UC San Francisco. Think CrossFit or Zumba - classes with intense, pounding movements on a hard surface, such as concrete or hardwood. And you're especially susceptible if you're starting or changing up a workout or running routine. "It's a reflection that you're doing too much compared to what your body can handle," said Michael Fredericson, MD, professor and director of physical medicine and rehabilitation and sports medicine at Stanford. "The bottom line is that too much stress is being transmitted to the bone and the muscles are not doing their job." As I found out, shin splints are also triggered by terrain changes. They came for me after I switched from running on the sidewalk to the track: a softer surface, but not what my legs were used to. By that time, I'd heard so much about shin splints that I assumed they were something that most athletes just had to work through. That's not the case at all. Shin splints are technically a low-grade stress response, Dr. Fredericson told POPSUGAR, which means they can turn into a full-blown stress fracture if left untreated. Running through the pain, in fact, is the opposite of what you should do.
Related:
These 5 Low-Impact Workouts Will Help You Get in Shape, No Matter What Your Joints Are Up To
Luckily for my ignorant younger self, I mentioned my shin splints in passing to my doctor, not expecting it was something I could fix. He gave me a stretching routine that I've used ever since for both prevention and relief when I've felt those telltale tingles in my shins. I've laid it out in the slides ahead along with some other doctor-approved stretches to try out. Expect some pain and embrace it (you're healing!). Health via POPSUGAR Fitness http://bit.ly/2mWxwLI January 28, 2019 at 06:42AM
I Do CrossFit and These Are the 15 Leg Exercises I Do Every Week, Without Fail
http://bit.ly/2DEx4J2 Every day in CrossFit seems like leg day because we do so many exercises that involve the lower body. From squats and deadlifts to box jumps, my legs are in a constant state of "holy crap, we're sore as hell!" But that's why I do CrossFit; I love working hard, getting strong, and challenging myself. While many elements of CrossFit involve full-body workouts, here are the exercises I love that work my legs. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI January 28, 2019 at 06:20AM
Here's How Often You Need to Strength-Train to Build the Lean Muscle You've Always Wanted
http://bit.ly/2UkG6Aj Strength training is essential, whether you want to lose weight or simply feel stronger and fitter. Weight-bearing exercises help protect your bones and maintain muscle mass, which naturally decreases with age, explained Megan Rencher, an NASM/AFAA-certified personal trainer. "Strength training also helps with weight loss because the more muscle you have, the more total calories you burn throughout the day." That's key to keeping the weight off, too. Still, you might be wondering just how often you'd need to train to reap those benefits. Megan recommends that strength-training beginners start with just two to three sessions per week, with at least one day off in between. When you're only working out a few times a week, it's best to focus on exercises that hit all the major muscle groups, she explained. Eventually, you can work your way up to strength-training most days, rotating between upper- and lower-body workouts at each session. "This gives each specific muscle group a chance to recover and rest," Megan told POPSUGAR. "It will also help prevent burnout and boredom because you're mixing things up." For example, you might try breaking up your workouts this way:
Asked how long it could take to see results from a strength-training program, Megan explained that it varies from person to person. "Every body will respond differently to a specific workout routine, so it's hard to say how soon you will see visible results, but it won't take long for you to feel the benefits," she said. Still, with a consistent routine, Megan said it's likely you'll start to see your body change after roughly eight weeks. "The foods you eat will also play a huge part in your results," she said - so eat a clean, balanced diet with a healthy amount of protein. Health via POPSUGAR Fitness http://bit.ly/2mWxwLI January 28, 2019 at 05:39AM |
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