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Cindy Boggs Cindy Boggs
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  • Friends of McDowell County Train Fatality speak out, Ask for Donations

    Friends of McDowell County Train Fatality speak out, Ask for Donations

    Friday, August 22 2014 7:46 PM EDT2014-08-22 23:46:55 GMT
    Tragedy strikes on train tracks in southern West Virginia. One person is dead and two others hurt after coming too close to a train in McDowell County.
    Tragedy strikes on train tracks in southern West Virginia. One person is dead and two others hurt after coming too close to a train in McDowell County.
  • NEW DETAILS: Tips leads to sex offender's capture in Princeton

    NEW DETAILS: Tips leads to sex offender's capture in Princeton

    Friday, August 22 2014 6:22 PM EDT2014-08-22 22:22:55 GMT
    State Troopers out of Princeton, WV confirmed that they are looking for Christopher Lee Tolliver, a registered sex offender. Tolliver was scheduled to have a preliminary hearing on Tuesday Aug. 19, 2014, but failed to show up.
    State Troopers out of Princeton, WV confirmed that they are looking for Christopher Lee Tolliver, a registered sex offender. Tolliver was scheduled to have a preliminary hearing on Tuesday Aug. 19, 2014, but failed to show up.
  • Family left homeless in Raysal, McDowell County after a fire rips through their house

    Family left homeless in Raysal, McDowell County after a fire rips through their house

    Friday, August 22 2014 6:19 PM EDT2014-08-22 22:19:25 GMT
    A fire late Thursday night leaves a family in McDowell County homeless. Everyone was able to get out of the home in Raysal safely, but a friend of the family, who saved their dog, told us it was a very close call.
    A fire late Thursday night leaves a family in McDowell County homeless. Everyone was able to get out of the home in Raysal safely, but a friend of the family, who saved their dog, told us it was a very close call.
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  • As an energy leader, WV needs champions

    As an energy leader, WV needs champions

    Friday, August 22 2014 6:00 AM EDT2014-08-22 10:00:16 GMT
    The Marcellus Shale affords West Virginia the chance to become an energy leader on a global stage. This requires West Virginia to reinvent itself as a multi-dimensional energy state that is agile and capable of having its industries seize opportunities on a moment's notice.
    The Marcellus Shale affords West Virginia the chance to become an energy leader on a global stage. This requires West Virginia to reinvent itself as a multi-dimensional energy state that is agile and capable of having its industries seize opportunities on a moment's notice.
  • CindySays™...

    CindySays™...

    Friday, August 22 2014 6:00 AM EDT2014-08-22 10:00:16 GMT
    It may be over-used, but the freshman 15 is one way of describing the extra pounds gained by guys and girls during their first year in college.
    It may be over-used, but the freshman 15 is one way of describing the extra pounds gained by guys and girls during their first year in college.
  • Stink bug extinction methods abound; don't try them all at once

    Stink bug extinction methods abound; don't try them all at once

    Wednesday, August 20 2014 9:00 AM EDT2014-08-20 13:00:20 GMT
    I missed the Plague of Locusts. Just so that I didn't feel left out, the universe sent me earwigs: slim insects that look like a stealth bomber with pinchers. They don't bite (don't know what the pinchers are for) and especially like damp places, the shower being particularly enticing for them. They like to congregate en masse in one's house, which is seriously creepy.
    I missed the Plague of Locusts. Just so that I didn't feel left out, the universe sent me earwigs: slim insects that look like a stealth bomber with pinchers. They don't bite (don't know what the pinchers are for) and especially like damp places, the shower being particularly enticing for them. They like to congregate en masse in one's house, which is seriously creepy.

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.