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Cindy Boggs Cindy Boggs
  • Local NewsLocal NewsMore>>

  • Update: New Information Released in Raleigh County Murder Investigation

    Update: New Information Released in Raleigh County Murder Investigation

    Monday, September 1 2014 5:33 PM EDT2014-09-01 21:33:21 GMT
    Joe Collins is arrested on murder chargesJoe Collins is arrested on murder charges
    The Raleigh County Sheriffs Office made an arrest Sunday after a man was murdered in Glen White.Joe Collins was arrested and is being charged with 1st degree murder for the shooting and killing of Larry Totten.The incident occurred Sunday morning at Mr. Tottens residence.
    The Raleigh County Sheriffs Office made an arrest Sunday after a man was murdered in Glen White.Joe Collins was arrested and is being charged with 1st degree murder for the shooting and killing of Larry Totten.The incident occurred Sunday morning at Mr. Tottens residence.
  • Update: Names Released in Deadly Crash in McDowell County

    Update: Names Released in Deadly Crash in McDowell County

    Monday, September 1 2014 5:32 PM EDT2014-09-01 21:32:51 GMT
    Fatal Car Accident in McDowell CountyFatal Car Accident in McDowell County
    Two people were killed in a car crash Sunday, August 31. Troopers at the Princeton detachment of the West Virginia State Police said three people were traveling from Cheers in Princeton back home to Northfork when they crashed on Route 52 near Switchback. One man and one woman were killed and one man was sent to Bluefield Medical Center. Troopers told us in a statement made by the survivor, the man said the driver was drunk and driving too fast on wet roads when they lost control of the car.T...
    Two people were killed in a car crash Sunday, August 31. Troopers at the Princeton detachment of the West Virginia State Police said three people were traveling from Cheers in Princeton back home to Northfork when they crashed on Route 52 near Switchback. One man and one woman were killed and one man was sent to Bluefield Medical Center. Troopers told us in a statement made by the survivor, the man said the driver was drunk and driving too fast on wet roads when they lost control of the car.T...
  • UPDATE: Power Restored to Over 400 in Raleigh County

    UPDATE: Power Restored to Over 400 in Raleigh County

    Monday, September 1 2014 12:33 PM EDT2014-09-01 16:33:12 GMT
    Emergency crews are responding to a downed tree on the 300 block of Stovall Road in Glen Morgan Monday (9/1) morning.
    Emergency crews are responding to a downed tree on the 300 block of Stovall Road in Glen Morgan Monday (9/1) morning.
  • ColumnsMore>>

  • Hydraulic fracturing could improve geothermal energy

    Hydraulic fracturing could improve geothermal energy

    Monday, September 1 2014 6:00 AM EDT2014-09-01 10:00:21 GMT
    A recent issue of The Economist had an article titled “Geothermal Energy, Hot Rocks, Why Geothermal Is the New Fracking.” The month before, a New York Times article titled, “Geothermal Industry Grows, With Help from Oil and Gas Drilling.”
    A recent issue of The Economist had an article titled “Geothermal Energy, Hot Rocks, Why Geothermal Is the New Fracking.” The month before, a New York Times article titled, “Geothermal Industry Grows, With Help from Oil and Gas Drilling.”
  • Changes to the oil, gas industry create benefits, concern

    Changes to the oil, gas industry create benefits, concern

    Sunday, August 31 2014 4:00 PM EDT2014-08-31 20:00:17 GMT
    Robert N. Hart
    Robert N. Hart
  • Dislike of slimy, spicy, stringy foods doesn't make one picky

    Dislike of slimy, spicy, stringy foods doesn't make one picky

    Sunday, August 31 2014 6:00 AM EDT2014-08-31 10:00:13 GMT
    I like to think of myself as a broad-minded person, open to new adventures, ready for anything that comes my way. This is especially true with food. I love to eat; I love to cook. So I was bowled over when a friend said to me, “You're a very picky eater.”
    I like to think of myself as a broad-minded person, open to new adventures, ready for anything that comes my way. This is especially true with food. I love to eat; I love to cook. So I was bowled over when a friend said to me, “You're a very picky eater.”

Cindy Boggs is an American Council on Exercise-certified fitness professional, corporate wellness presenter and author of the award winning book, CindySays… "You Can Find Health in Your Hectic World." Her web site is www.cindysays.com.

You've just finished your run and you feel great about your effort — time to check that box and call it a day. But wait — are you checking that box before you include a cool-down? If so, you may be short-cutting in a way that can sabotage your fitness progress. A cool-down is essential and offers many benefits. Let's say your routine is to run for 45 minutes before or after work. If all you have is 45 minutes, consider reserving at least 5 minutes to slow your pace but keep your body moving.

Why not just stop?

Stopping activity abruptly is hard on your body, and what you do in the minutes post workout has a direct effect on muscle soreness, muscle strength and your ability to progress physically. As you run, your heart beats fast and is pumping a large volume of blood throughout your body. If you stop and no longer move your muscles, it is difficult for the blood to circulate back to your heart. This causes the blood to pool in your extremities, which in the short term can cause dizziness and in the long term can inhibit muscle recovery. Dedicating the last few minutes to slowing your body down gradually are invaluable if you want your hard work to pay off.

After the run

Once you've completed your run (and this applies to walking or any aerobic activity) instead of stopping, it's important to spend about five minutes continuing to move at a slowed pace. Decreasing the demand on your heart incrementally returns it to a resting state in a safe way. Once this is done, it's time to stretch. Many still buy into the misconception that they must stretch before they begin exercising; however, because your muscles have not been warmed-up, they cannot properly stretch. In fact, studies show that trying to stretch cold muscles can actually be detrimental and potentially injurious. Optimally, if you are going for a run, you should begin gradually, and this readies your muscles, joints and cardiovascular system to prepare for the challenge ahead. Some avid runners will warm up for five to seven minutes and then do gentle leg stretches, but deeper stretches should be reserved until after your workout. This will facilitate your recovery process and decrease muscle soreness.

Refuel

Avoiding dehydration, especially in hot weather, is about being fully hydrated before you begin any type of physical activity and then rehydrating post-workout. If you're exercising intensely for at least an hour, you probably need to drink more than just water — such as a recovery drink — to replenish the fluids lost within 30 minutes.