Have you ever wondered why your mind suddenly feels unburdened in the presence of trees? Or why the ocean so effortlessly lulls you into a meditative state? Outdoor spaces are scientifically proven to 鈥攁nd quickly.

Think about it: Forests ground you. Mountains lift you. Water opens you. Jungles awaken you. Even sitting in a park beneath a tree restores you.

Still, despite these truths, we exist in an era of indoor living. The average American spends approximately , and we鈥檙e increasingly glued to screens that consume hours of our valuable time and are known to and deplete mental reserves.

Natural environments, on the other hand, have been found to , helping us feel calm while offering a physiological reset鈥攁nd it turns out that different landscapes positively impact well-being in various ways.

Any Kind of Green Space Is Beneficial

But don鈥檛 worry, urbanites. You don鈥檛 need to leave the city to feel the effects of nature. According to Lindsay McCunn, a professor of Psychology at Vancouver Island University and co-editor-in-chief of the Journal of Environmental Psychology, any experience of nature, not just its size or scale, is beneficial.

鈥淓nvironmental psychology research shows that green spaces on a smaller scale, such as a tree-lined street, a neighborhood park, or a rooftop garden, can yield restorative benefits,鈥� says McCunn. 鈥淭hey also play a critical role in social health, with access to green space being linked to stronger community ties, lower rates of depression, and greater resilience.鈥�

McCunn adds that even simulated nature, depicted in things like artwork, photos, and video footage, can provide modest benefits. Still, if you can access wilder parts of the world, soaking it up in person is advisable. Whether it’s the rhythmic pull of the tide, the stillness of a desert plain, or the sensory abundance of a rainforest, each natural environment speaks a different language and affects us in distinct ways鈥攔educing our heart rate, shifting our mood, and returning us to a more balanced state.

5 Outdoor Spaces That Calm You Down (and Why)

From lush forests to awe-inspiring mountains, these outdoor spaces naturally encourage humans to unwind.

1. Forests

Forest bathing,听, can boost immunity and provide the body with a hormonal reset. After just two days in a forest, participants showed a 50 percent increase in natural killer cell activity鈥攁 key part of immune defense鈥攁s well as a reduction in stress hormones.

鈥淒appled light, the scent of soil, the rustle of leaves鈥攁ll of these elements engage what psychologists call 鈥榮oft fascination,鈥� gently holding our attention without overstimulating it,鈥� says neuroscientist and certified nature and forest therapy guide .

This mental pause allows our prefrontal cortex (the part of the brain responsible for planning and decision-making) to rest, reducing mental fatigue and supporting emotional regulation, says Del Punta. She explains that from an evolutionary perspective, forests offered our ancestors food, shelter, and safety, so it makes sense that our bodies still respond with a sense of ease under the forest鈥檚 tree canopy.

鈥淕reen spaces play a key role in supporting our psychological, physiological, and social well-being,鈥� says McCunn. McCunn highlights how the multisensory aspects of nature, such as the sounds of birds, as well as the visual complexity and fractal, or repeating, patterns of vegetation, can minimize cognitive load and aid in mindfulness.

2. Oceans, Lakes, and Rivers

The ocean has a way of calming even the most restless of minds, inviting you to think a little less, breathe a little more slowly, and release what鈥檚 weighing on you. 鈥淏lue mind鈥� is the term coined by the late marine biologist Wallace J. Nichols to describe the semi-meditative state induced by being in or near water.

Del Punta describes it as a gentle, open awareness marked by creativity, emotional release, and calm. 鈥淎t a symbolic level, water mirrors our emotional landscape鈥攃onstantly shifting, flowing, and offering space for release and renewal,鈥� says Del Punta. 鈥淏eing near it often feels like being closer to our own depths. Even just looking at water can lower heart rate and blood pressure, activating the parasympathetic nervous system, which governs rest and digestion.鈥�

A mere of watching water has been shown to result in relaxation. One on the psychological response to water sounds found that, within just one minute of listening to spring water sounds, participants鈥� negative emotions decreased by about 67 percent, and restorative well-being scores nearly doubled.

The sight and sound of moving water in 鈥渂lue鈥� environments, such as coastlines, rivers, and lakes, provide the same soft fascination experienced in green spaces, allowing the mind to wander and recover from cognitive fatigue without being overstimulated, explains McCunn.

McCunn stresses that it鈥檚 important to remember that personal and cultural associations play a role in how individuals respond to water in an environment. 鈥淔or some, water can evoke positive memories or connections that may augment water鈥檚 mood-regulating effects,鈥� she says. 鈥淗owever, for others, water may also evoke unpleasant thoughts or worries, based on prior experiences.鈥�

3. Mountains

Occupying roughly a quarter of our planet and featuring summits that reach staggering heights, mountain ranges never cease to stop us in our tracks and take our breath away, a response known as 鈥�.鈥� shows this powerful state of mindfulness can dampen the body鈥檚 stress response and change how we process information.

It also shatters expectations and quiets the ego, according to Del Punta. 鈥淢ountain environments expand our view, literally and metaphorically, and the wide-open perspective resets mental clutter and can recalibrate our sense of purpose and scale,鈥� she says.

One compared hikers at a mountain summit with those at the bottom and found that summit hikers not only had significantly greater feelings of awe but also an increased perception of time abundance, higher openness to learning, and greater experiential creativity.

Beyond its psychological benefits, time spent at higher altitudes also prompts physiological adaptations, such as improved oxygen regulation, circulation, endurance, and resilience, according to Del Punta. She adds that evolutionarily, vantage points gave our ancestors a survival edge. 鈥淧sychologically, they offer us clarity and orientation,鈥� she says. They also reconnect us to something larger鈥攙ast, ancient, and enduring. 鈥淚n their presence, we remember how small we are, and strangely, how whole,鈥� says Del Punta.

4. Desert

Many people would consider desert landscapes harsh, lifeless, and unwelcoming. But Del Punta notes that sparseness can be a balm for busy minds.

鈥淲ith their sparse terrain and vast silence, deserts strip everything down to essence, offering an environment nearly free of distraction,鈥� says Del Punta. This reduction in sensory input can promote deep introspection and emotional clarity. Deserts also amplify interoception鈥攐ur ability to sense and interpret inner bodily signals鈥攁nd invite stillness and reflection.

In her book , author Emma Loewe discusses how the expansive desert horizon inspires creative problem solving and gives way to spacious ideas. Loewe points to research, noting that when people attempt to solve problems, their eyes naturally gravitate to blank spaces, a visual tick to minimize outward distraction.

In comparing urban, green, and desert (aka 鈥渂rown鈥�) environments, desert walks were found to deliver stress reduction and comfort levels .

5. Rainforest

In stark contrast to the minimalism of the desert, rainforests are bursting with life. These biologically rich environments flood the senses in sound, color, movement, and scent.

鈥淭his sensory abundance stimulates the brain, awakening curiosity, presence, and emotional vibrancy,鈥� says Del Punta. 鈥淚n an environment that pulses with life, we鈥檙e reminded of our own aliveness鈥攗ntamed, embodied, and deeply connected to the wild world.鈥�

Exposure to these complex ecosystems supports mental well-being and has been associated with higher psychological resilience and greater emotional engagement.

Jane Goodall famously referred to rainforests as her 鈥渢emple.鈥� For her, the power of the landscapes is best understood by spending time within them. 鈥淔or those who have experienced the joy of being alone with nature, there is really little need for me to say much more,鈥� she reportedly said. 鈥淔or those who have not, no words of mine can ever describe the powerful, almost mystical knowledge of beauty and eternity that come, suddenly, and all unexpected.鈥�

Want more听国产吃瓜黑料听health stories?听.

The post These Outdoor Spaces Have Been Scientifically Proven to Calm You Down appeared first on 国产吃瓜黑料 Online.

Do you regularly wake up feeling groggy and like you didn鈥檛 sleep enough? In our fast-paced existence, adequate sleep can feel not only elusive but like an act of radical self-care.

Many of us are accustomed to an emphasis on how long we sleep, with the recommended amount being . But a 5,000-year-old system of medicine, known as Ayurveda, asserts that when you sleep is equally critical.

The Natural Elements You Embody Inform Your Optimal Sleep Time

Originating in India, Ayurveda emphasizes understanding your body鈥檚 rhythms in pursuit of a more harmonious existence.

According to this ancient belief system, your body has a unique biological clock influenced by many things, including the five natural elements鈥攕pace, air, earth, fire, and water. These elements come together in varying proportions to create , also known as .

How to Figure Out Which Elements Power Your Bodily Functions

There are three doshas: vata, pitta, kapha. Each of the three doshas refers to a . For example, someone with a vata dosha is primarily influenced by space and air. Pitta people contain more fire and water, and those who are kapha are born with a mix of water and earth. (.)

Your predominant dosha鈥攚hether vata, pitta, or kapha鈥攁ffects everything from your personality to your sleep tendencies. There is also the concept of doshic hours, which assigns a predominant dosha to each hour of the day. Understanding which dosha is prominent at a particular hour allows you to optimize your well-being, from your morning routine to your nighttime rituals.

Depending on which doshic hour it is, your digestion may be stronger or weaker; you may have a greater (or lesser) capacity to tackle challenging tasks, your energy levels may peak or drop, you might see a difference in your creativity levels, and the quality of sleep can be affected.

This Is the Best Time to Sleep, According to Ancient Wisdom

According to Ayurvedic principles, the hours between 10 p.m. and 2 a.m. are considered crucial for physiological rejuvenation and an ideal time for the body to be at sleep, and it is now proven by science. These hours are associated with the pitta dosha, whose inherent fire (a.k.a 鈥榟eating鈥�) quality aids in the metabolic processes necessary for detoxification, deep cellular repair, and rejuvenation during sleep.

鈥淚t鈥檚 best to be asleep around 10 p.m. so that pitta activity can be directed inward for detoxification and cellular digestion and metabolism,鈥� explains , a board-certified family physician and Ayurvedic expert. 鈥淚f not, we miss prime healing time.鈥�

Staying Up Too Late Reduces Sleep Quality

For example, sleeping between 10 p.m. and 6 a.m. is considered more rejuvenating and vital to cellular repair and renewal than sleeping from 1 a.m. to 9 a.m. Even though the total hours of sleep are the same, the benefits are not.

Staying up late disrupts these vital processes and causes our bodies to rejuvenate inadequately, leading to increased anxiety, stress, and digestive issues.

How to Fall Asleep Early (Well, Earlier)

Falling asleep earlier than usual can seem like an almost impossible goal, especially if that means breaking a habit of late-night screen time, not consuming caffeine late in the day, or maneuvering around responsibilities that require you to stay up late, whether you鈥檙e a new parent or work the late shift. Ayurveda respects that. Everyone鈥檚 situation is unique.

However, if you would like to change the habit of staying up late, you can. 鈥淚f our body is used to falling asleep late, it is because we have trained it to do so,鈥� says Patel. 鈥淲e need to retrain it.鈥�

Patel suggests going to bed 15 to 30 minutes earlier every one to two weeks. Or you can take it more slowly if you like. The most effective approach to changing your sleep schedule is a gradual one. The body will adjust.

Try These Tips to Get to Bed Earlier

It becomes even easier to adhere to your new routine once you begin to notice a difference in your mood and mental state. Begin by establishing a relaxing evening routine, such as removing electronics from your bedroom and trying some gentle stretching or yin yoga. Then, try moving your bedtime earlier by 15 minutes each week.

Be patient with yourself if it takes longer. You鈥檒l find this makes the transition much more doable and long-lasting.

Sleeping Earlier Has Many Benefits

Most people find themselves more focused and less irritable during the day after just a few days of falling asleep earlier. By prioritizing an earlier bedtime and aligning with your biological rhythms, you unlock profound benefits. Even a small shift in your bedtime can unleash a cascade of these positive effects, including:

• Enhanced levels
• Elevated
• Increased
• Strengthened
• More restful

By aligning your sleep schedule with timeless Ayurvedic principles, you will discover more restorative sleep and a happier you.

Want more听国产吃瓜黑料听health stories?听.

The post How to Fall Asleep Earlier, According to Ancient Science appeared first on 国产吃瓜黑料 Online.

We know that sunscreen helps protect your skin from sun damage. That鈥檚 not news. But what about your lips? I鈥檝e personally never really thought to put some form of sun protection on my lips, because, like, why? I assume it would also just come off my lips anytime I absent-mindedly lick them, take a sip of water, or eat literally anything, or make out with my boyfriend.

Although our skin is highly flexible, mostly waterproof, and resilient, it鈥檚 still quite . Random paper cuts will remind you of this fact. The lips are even more delicate because lip skin is much thinner than the skin spanning the rest of your body. And lip sensitivity is heightened because our lips don鈥檛 naturally produce a type of oil to keep them lubricated, like sebum does for our skin.

Applying SPF to the lips will help limit repeated exposure to ultraviolet rays from the sun. Excessive UV exposure can, in very rare cases ( of the United States population), lead to . This precancerous condition affects the lips, often causing them to appear patchy, inflamed, and feel sandpapery.

The best way to keep your lips protected all summer long is to slather them with SPF lip balm鈥攁nd be sure to . Here are some of our editors鈥� hand-picked听favorites from least to most expensive.

1. Aquaphor Lip Protectant and Sunscreen Ointment SPF 30 ($4.76)

Certain sunny day products can (and probably should) be no-frills, which is why I鈥檓 a big fan of . This lip balm is a classic for a reason: it has a non-sticky formula that hydrates and heals while protecting. I keep this option on hand to layer over lip color or bare lips throughout the day, and the fact that it鈥檚 not at all precious means it comes everywhere, from backpacking trips to the beach. The fact that it’s odorless and tasteless is a big win, too. This balm also gets some bonus points for the fact that it can be used for after-suncare, too, as the vitamin E and shea butter serve to soothe dried-out chapped lips.

鈥擟alin Van Paris, editor, Yoga Journal

2. Burt鈥檚 Bees Coco Loco SPF 30 Lip Balm ($4.99)

I recently visited my nearby Wegman鈥檚 and bought . I went for a 2.3-mile run the next day and swiped it on my lips after applying my body sunscreen. I absolutely loved how it felt going on my lips. It was smooth, creamy, and felt, surprisingly, luxurious. The scent is lovely, too; it smells like a blend of vanilla and coconut. It lasted for the duration of my run, and I didn鈥檛 need to reapply. I noticed a slight buttery vanilla taste when I licked my lips post-application, but it disappeared about 30 seconds later. With a $4.99 price point, this will definitely be one of my go-to options. (I also did a water and paper towel test to showcase its staying power. Check it out in the video below.)

鈥擜yana Underwood, senior health editor, 国产吃瓜黑料

3. Sun Bum鈥檚 Lip 30 Moisturizing Sunscreen Lip Balm ($9.99)

We use a lot of Sun Bum鈥檚 products in my household: SPF 50 Face Cream? Check. Original SPF 50 Lotion? Check. And, as a mom of two little ones and a teen, I carry a in my diaper bag at all times. So, as a brand loyalist, obviously, I swear by the . It goes on clear, feels hydrating and soothing, and while it features SPF 30, it doesn鈥檛 feel cakey or chalky like many sunscreen lip balms do. The best part is its slight coconut smell.

鈥擜bigail Wise, brand director, 国产吃瓜黑料

4. Coola鈥檚 Organic Liplux Classic Sunscreen Lip Balm ($12)

One of my favorite ways to protect my lips is with . It has an SPF of 30 and is water-resistant for up to two hours before it needs to be reapplied. It is completely natural, with cupuacu butter, raspberry, and jojoba seed oil added in for moisture. I found this lip balm because I鈥檓 a huge fan of , my favorite natural self-tanner, by far!

鈥擡milee Coblentz, packages editor, 国产吃瓜黑料

5. Primally Pure鈥檚 Sun Lip Balm SPF 15 ($14)

Primally Pure has a killer product for summer lip care. The brand’s has an SPF of 15, but also includes an advanced non-nano zinc oxide shield that protects the lips from both UVA and UVB rays. Its ingredient list includes: tallow, beeswax, and mango butter to provide deep moisture. I love Primally Pure, especially this product, which is a must for long days kayaking on the lake.

鈥擡milee Coblentz, packages editor, 国产吃瓜黑料

Want more听国产吃瓜黑料听health stories?听.

The post Our Editors Picked the Best SPF Lip Balms appeared first on 国产吃瓜黑料 Online.

The most famous in music involves a lost tourist in Manhattan who asks a passing musician how to get to Carnegie Hall. The reply: 鈥淧ractice, practice, practice.鈥� This quip popped to mind when I was reading a new study about the caloric requirements of 100-mile mountain ultramarathons. You鈥檒l burn something like 16,000 calories during one of these races, which is an amazing number鈥攂ut it takes more than calories to reach the finish line.

The , which appears in the International Journal of Sports Physiology and Performance, dissects the performance of two participants in the Wasatch Front Endurance Run, a 100-miler in Utah with a cumulative total of almost 25,000 feet of climbing and descending and a highest point above 10,000 feet. The subjects were both men, 45 and 31 years old, and both had previously completed several 100-milers. A research team led by Andrew Creer of Utah Valley University fed the subjects 鈥渄oubly labeled鈥� water, which contains isotopes of hydrogen and oxygen that scientists can use to figure out exactly how many calories you鈥檙e burning and how much water your body is using.

This isn鈥檛 the first time researchers have used doubly labeled water to study ultrarunners. A by Brent Ruby of the University of Montana鈥攚ho is also a co-author on the new paper鈥攑ooled data from ten runners at the Western States 100-miler and found that they burned an average of 16,130 calories while running for 26.8 hours. The twist in the new paper is that the researchers continued following the runners for seven days after the race to study how their bodies responded to the enormous physiological stress and caloric deficit they had incurred.

During the Race

Both of the Wasatch runners took 32.8 hours to finish the race. Their calorie expenditure was strikingly similar: 15,723 and 15,888 calories, even though one of them weighed 164 pounds and the other weighed 131 pounds. The bigger runner managed to take in an estimated 8,767 calories during the race, while the smaller one took in 7,429. In both cases, that means they managed to replace only about half the calories they burned, leaving an energy deficit of about 8,000 calories.

Replacing half your calories is fairly typical for ultrarunners. These runners were getting between 40 and 50 grams per hour of carbohydrate, which is lower than sports nutrition recommendations of up to 90 grams per hour鈥攁nd much lower than the reported fueling rates of 120 grams per hour and beyond that some elite cyclists and ultrarunners have been experimenting with in recent years. But it鈥檚 consistent with the upper limits of what most non-pros can tolerate unless they鈥檝e been deliberately training their digestive system to handle more.

The doubly labeled water method also gives an estimate of 鈥渨ater turnover,鈥� which reflects how much water has been replaced in your body. During the race, the estimated turnover for the two runners was 14.6 and 15.5 liters, respectively, which is roughly 500 fluid ounces. Those numbers aren鈥檛 universal, since they depend on environmental conditions (the temperatures during the Wasatch race ranged from about 40 to 85 degrees Fahrenheit) and individual factors, like sweat rate. But they give a rough idea of how much you might expect to drink during a race like this.

The runners lost 3.3 and 4.8 pounds, respectively, between the start and finish of the race, which suggests only mild dehydration. Some of the weight loss is likely from the carbohydrate and fat stores they burned rather than fluid losses. It鈥檚 hard to get a good estimate of exactly how much fluid they drank during the race: one runner estimated 15 liters, which makes sense; the other estimated 21 liters, which seems like an overestimate given the water turnover data. But overall it looks like they managed their hydration pretty well.

The Aftermath

There are two main things happening the day after a 100-mile race. One is that you鈥檝e got a massive energy deficit to make up; the other is that you鈥檝e trashed your body and need to repair it. Even marathons induce a lot of muscle damage thanks to the repeated footstrike impacts. Ultramarathons make that worse, and downhill running鈥�25,000 feet of it, in this case鈥攅xacts a particularly high toll. You might also end up with some swelling, which increases fluid turnover.

Over the 24 hours following their race, the Wasatch runners burned 4,953 and 4,276 calories respectively, roughly triple their basal metabolic rates鈥攅ven though they were presumably moving as little as possible. Fitness magazines sometimes talk about the 鈥渁fterburn鈥� effect following hard workouts, and it鈥檚 clearly a real thing if your workout lasts 33 hours. Still, their weights were back to normal within 24 hours, or in fact slightly higher than their pre-race values, which suggests that another common fitness trope鈥攃ompensatory eating鈥攚as in full force.

Over the seven days following the race, calorie-burning drifted back down to normal levels, with seven-day averages of 3,245 calories per day for one runner and 2,721 for the other. They did no training during this period. Interestingly, water turnover during the post-race week averaged 6.0 liters per day in one runner and 3.4 liters per day in the other, illustrating the substantial the person-to-person differences that can show up in hydration habits. There was no indication that the second runner was wasting away or suffering from dehydration.

Case studies like this don鈥檛 necessarily tell us what鈥檚 optimal. These runners were impressive but not elite: the winning time last year was just over 19 hours. Creer and his colleagues speculate that you鈥檇 probably want to take in more calories if you鈥檙e targeting elite-level performance. Still, it鈥檚 interesting to see detailed numbers about what it takes to cover this kind of distance. And the data on the energy demands of recovery is particularly interesting. It鈥檚 reminiscent of a puzzling detail that cropped up in a study I wrote about recently on protein needs for endurance athletes: you apparently need more on rest days than you do on training days. Training is hard work; but from your body鈥檚 perspective, recovery is also hard work, so make sure you鈥檙e giving it enough fuel for the job.

For more Sweat Science, join me on and , sign up for the , and check out my new book .

The post Here鈥檚 Exactly What It Takes to Run鈥擜nd Then Recover From鈥�100 Miles appeared first on 国产吃瓜黑料 Online.

Your triceps are tiny muscles that are responsible for a major movement. While your biceps help your elbow bend, your triceps, those horseshoe-shaped muscles towards the top of your arm, . Though we tend to think of training these muscles primarily for aesthetic purposes, we also need them to be strong to perform basic daily functions like pushing a grocery cart or stroller, reaching for an item on a high shelf, or pulling on a pair of pants.

The triceps have three heads: long, lateral, and medial. All three work together for elbow extension and shoulder stability, but the long head, the strongest of the three, is also responsible for extending the arm at the shoulder. When your shoulder is elevated, the medial head .

You can train your triceps muscles as part of a compound movement, which challenges multiple muscle groups and joints at once (think: pushups, overhead presses), or in isolation as outlined below.

To make these exercises more challenging as you progress, you can add weight, slow down the lowering phase (the eccentric portion) of the movement, or add a pause at the end range.

3 Dumbbell Triceps Exercises

Triceps exercises tend to be done with lighter weights, so you can do a few more reps before hitting failure. Aim for three sets of eight to 12 reps with about 60 seconds rest in between.

To determine your working weight, use the . Start with the lightest dumbbells and aim for a set of eight reps. At the end of your set, if you feel like you could do three or more additional reps without compromising your form, add a bit more weight. When you reach the end of a set and feel like you can only do one or two more repetitions, that鈥檚 a good working weight.

If you are doing these exercises as a finisher to a routine of compound movements, you can also take the last set of each exercise to full failure, as long as you don鈥檛 feel any pain during the final reps.

1. Pulsing-Arm Kickbacks

• Stand with your feet hip-width apart, holding a light weight in each hand.
• Hold your arms straight by your sides with your palms facing behind you.
• Hinge at the hips and allow your knees to bend slightly.
• Press your arms behind you as far as you can without bending or locking your elbows.
• Pause at your end range, then slowly return to your starting position.

2. Skull Crushers

• Begin by lying on your back on a flat bench with the top of your head in line with the edge of the bench. (If you don鈥檛 have a bench, you can do this on the floor.)
• Hold a light weight in each hand.
• Raise both arms up so they are fully extended and in line with your shoulders.
• Bend your elbows and slowly lower the weights down so the top of the dumbbell is in line with your ears.
• Pause, then slowly return to your starting position.
• Move as slowly as possible through the lifting and lowering phase of this exercise.

3. Alligator Mouth Flies

• Stand with your feet hip-width apart and a light dumbbell in each hand with your palms facing towards your body.
• Hinge at the hips and bend your knees slightly.
• Let your arms hang down by your sides.
• Keeping your arms straight, bring your left arm forward and swing your right arm back at the same time.
• Pause at the top, then slowly return to your starting position with control.
• Switch sides so your right arm goes forward and your left arm goes behind you, then continue alternating.

Want more听国产吃瓜黑料听health stories?听.

The post Triceps Exercises You Can Do at Home with Just a Set of Dumbbells appeared first on 国产吃瓜黑料 Online.

It鈥檚 easy to judge when you spot someone cruising out of your local coffee shop with an extra-caffeinated beverage in hand. The Last of Us star Pedro Pascal knows this all too well. He raised eyebrows earlier this year after paparazzi snapped a photo of his Starbucks order: a quad espresso with two extra shots, a drink a 鈥渕ethaccino.鈥�

But Pascal is far from the only person to use high levels of caffeine to kickstart the day鈥攐r to听enhance performance. suggests that about 74 percent of elite athletes use caffeine as a performance-enhancing tool before or during a sporting event. Endurance athletes are the most likely to do so. Studies also conclude that caffeine has positive effects on endurance (by up to , according to a 2021 study), on , and on both .

As a former cross-country runner in college, I get the allure. Several of my teammates and I regularly drank coffee before meets in an attempt to rev ourselves up and maybe听get a competitive edge.

But caffeine hits everyone differently. Therefore, it鈥檚 challenging to determine the exact amount needed to enhance your performance. Something like Pascal鈥檚 order, which has an estimated 450 milligrams of caffeine (a single shot of Starbucks espresso contains about ), could make some too jittery to perform well. For others, a methaccino might be optimal.

But I wanted to know if a) there was a way to calculate how much caffeine someone would need to see real improvement in their sport, and b) how to do it. To get those answers, I interviewed a caffeine researcher, sports dietitians, and a sports medicine physician.

Here鈥檚 what they had to say.

Is There a Form of Caffeine That Works Best?

鈥淔or the most part, athletes consume caffeine via direct supplementation, typically through sports supplements,鈥� says , a nutrition researcher and associate professor in the Centre for Physical Activity, Sport and Exercise Science at Coventry University.

Caffeine in Liquid Form (Coffee and Energy Drinks)

According to Tallis, when caffeine is consumed in this medium, it enters the bloodstream almost instantly. 鈥淵ou鈥檒l hit peak blood levels about 30 to 45 minutes after consumption.鈥�

Pills and Powders

鈥淐affeine in pill or powder form provides a precise dose and is quickly absorbed, which is beneficial for timing performance,鈥� says , a nutritionist and board-certified sport specialist in dietetics at The Ohio State University Wexner Medical Center.

After you ingest caffeine in pill form, Tallis says it needs to be dissolved before it can be absorbed, which may take between ten and 30 minutes. Peak absorption happens around 45 to 60 minutes after consumption, he says.

Gum

Caffeinated gum or mouth rinse works the fastest because the oral mucosa absorbs it quickly, so it doesn鈥檛 need to be digested. 鈥淭hey can get you to peak blood levels in just five to 10 minutes,鈥� says Tallis.

Keep this in mind, though: caffeine probably won鈥檛 transform an average exerciser into a superstar. 鈥淚t鈥檚 unlikely to win you the race, but may give you a slight boost,鈥� says , a sports medicine doctor and professor in the Division of Sports Medicine at Vanderbilt University Medical Center.

Despite all the supplements with enticing advertising, most of them don鈥檛 actually work, says , a fitness nutrition specialist and personal trainer. 鈥淐affeine is one of the few exceptions.鈥�

How to Calculate the Amount of Caffeine That Will Improve Your Workouts

While the effects of caffeine on performance can vary, the way to calculate the amount is pretty clear-cut.

The (ISSN) reports that having three to six milligrams of caffeine per kilogram of body weight has been shown to improve exercise performance.

Here鈥檚 the formula you can use:

1. First, calculate your weight in kilograms: since one pound equals 0.45 kg, multiply (your weight in pounds) x (0.45 kg) = your weight in kilograms.
2. To find the lower end of your optimal caffeine dosage: multiply (3 mg) x (your weight in kilograms)
3. To find your maximum dosage of caffeine: multiply (6 mg) x (your weight in kilograms)

In my case, I weigh 130 pounds (or 58.9 kilograms), so that means I may need between 177 and 353 milligrams of caffeine to boost my performance.

Could a Lower Dosage of Caffeine Work?

The ISSN also notes that it鈥檚 not clear how little caffeine someone would need to take to see an impact, but the amount may be as low as two milligrams per kilogram of body weight. (If I were to plug this into the above formula again, I might see some benefits if I consume around 117 milligrams of caffeine.)

鈥淥ptimal caffeine dosing is highly individualized,鈥� Tallis says. 鈥淐onsumers should start with a lower dose than recommended and monitor their response before increasing.鈥�

When鈥檚 the Best Time to Ingest Caffeine Before a Workout?

The ISSN says it depends. While most people supplement with caffeine 60 minutes before exercise, the right timing may depend on the source, with things like chewing gum taking less time to kick in than caffeinated capsules.

Too Much Caffeine Will Hurt Your Performance

Keep this important caveat in mind: per the , high doses of caffeine, around nine milligrams per kilogram of body weight, will likely have adverse effects on your performance. Using that formula again, my too-high caffeine limit would be 530 mg鈥攖hat鈥檚 about 18 percent more caffeine than what鈥檚 in Pascal鈥檚 methaccino.

Too much caffeine can easily make you feel sick,听鈥攁ll of which would throw a wrench in your performance. Anxiety might join the party, too, and disrupt your sleep. 鈥淔or athletes, poor sleep and heightened stress can reduce training quality and increase injury risk,鈥� Vavrek points out.

Don鈥檛 Exceed This Amount of Caffeine in a Day

Caffeine is usually safe for most healthy adults, but it may not be a good option for people with underlying health conditions like high blood pressure or those who take medications that may interact with caffeine, like drugs to treat asthma or heart conditions, Tallis says. That, combined with supplements being unregulated by the (FDA) before they hit the market, means it鈥檚 a good idea to check in with your doctor first if you鈥檙e interested in taking a caffeine supplement.

The recommends capping your caffeine intake at 400 milligrams a day, although that鈥檚 a blanket suggestion and is based more on amounts that are linked with side effects, Tallis says.

In the case of Pascal’s methaccino, the amount of caffeine it contains may be suitable for some people, especially those with a higher body weight and who typically tolerate caffeine well.

But, again, everyone is different. 鈥淓ven doses as low as three milligrams per kilogram can cause side effects in some individuals, including headaches, anxiety, insomnia, increased heart rate, and nausea,鈥� Tallis says. 鈥淭hese effects become more prevalent and severe at higher doses. It鈥檚 important to consider total daily caffeine intake, including dietary sources, as supplementation will add to this total.鈥�

Ultimately, it can take some tinkering to figure out the right amount of caffeine to boost your performance. That鈥檚 why it鈥檚 best to start slow, if you want to try this at all. Gregory also recommends trying caffeine outside of important performance moments to see how you do first. 鈥淒on鈥檛 add something new on the day of a big race or game.鈥�

Want more听国产吃瓜黑料听health stories?听.

The post How Much Caffeine Would Actually Enhance Your Performance? appeared first on 国产吃瓜黑料 Online.

The post The Joy of Running appeared first on 国产吃瓜黑料 Online.

If you鈥檝e been in a park or on a trail any time in the last few months, you鈥檙e likely to have spotted them: the weighted vest walkers. Like rucking, exercising with a weighted vest is a simple way to add a challenge to even the most basic of activities. Unlike rucking, where you鈥檙e carrying the weight on your back in a backpack (aka a rucksack), weighted vests tend to distribute the load evenly across your chest and back or across your shoulders and back.

Adding resistance to your movements can bring an additional degree of difficulty that may help build cardiovascular and muscle strength.

In addition to walking, hiking, or running with a weighted vest, you can also use it for strength exercises, either by wearing the vest or holding it in your hands, making it easy to incorporate into your home workouts. The latter provides an additional challenge by introducing instability to your movements, forcing your core as well as your smaller stabilizer muscles to engage.

How to Choose a Weighted Vest

Look for a vest that is five to ten percent of your body weight. The weight (usually sand) inside should be evenly distributed across the vest. In some vests, the weight is distributed across two panels: one on the chest and the other on the back. Others might include a pair of shoulder loops that cross over your back; when worn, the weight should be centered on your shoulders and chest.

Safety Tips

If you suffer from neck, back, or shoulder pain, a weighted vest may exacerbate those concerns. Speak to your doctor before buying or wearing a weighted vest.

To avoid injury, start slow. Wear your vest for a loop around your block or on a walk that鈥檚 no longer than five minutes. You may feel that the vest is pulling your shoulders down, and your legs may feel tired after an otherwise easy walk, but you shouldn鈥檛 feel pain anywhere. If you do, try adjusting the height of your vest buckle and ensure the straps sit evenly across both shoulders. If you still feel pain, remove your vest and ask your doctor if working out with a weighted vest is right for you.

If that first walk feels fine, you can begin to slowly increase your time or distance. If you feel pain or discomfort, scale back. The same applies to the strength movements listed below: add reps or sets as the lifts start to feel easier, but stop before your form begins to falter.

5 Weighted Vest Exercises You Can Do at Home

Because your vest will likely be fairly light, you can do more reps than you could if you were using dumbbells or a barbell. Try doing three sets of eight to 12 reps with one minute of rest between sets to start.

As you progress, you can add a fourth set. If that still feels easy, slow down the lowering portion (the eccentric part of a movement) of each lift or add a pause for one to three seconds at the bottom.

1. Reverse Lunges

• Put on your weighted vest.
• Stand tall with your shoulders pulled back and feet hip-width apart.
• Take a big step back with your right leg.
• Bend both legs to 90-degree angles with your rear knee hovering just above the floor. (Most of your weight should be in your front leg, with your back leg largely there for support.)
• Pause at the bottom, then press through your front leg to bring your back leg up, and bring both feet back together.
• Repeat all reps on one side before switching sides.

2. Squats

• Put on your weighted vest.
• Stand with your feet between hip- and shoulder-width apart
• Hinge at your hips and bend your knees simultaneously, lowering your hips until they are parallel or just below parallel to the ground.
• Press through your feet to stand back up.

3. Ground to Overhead

• To do this move, remove your vest and hold it in both hands.
• Stand with your feet slightly wider than shoulder-width apart. Your vest should be laid flat between your feet.
• Hinge at your hips, bend your knees, and reach your hands down to grab the vest from the floor.
• In one quick movement, stand up explosively with the weight in your hands and bring it all the way overhead with your arms extended.
• Return the bag to the floor by reversing the movements, but keep your hands on the vest to begin the next rep immediately. These should be fast, explosive movements.

4. Upright Row

• Stand with your feet shoulder-width apart.
• Hold your vest with both hands by the tops of the shoulder straps.
• Standing straight with your torso upright, draw your elbows up towards your ears, bringing the vest with you.
• Pause at the top, then slowly lower back to the starting position.

5. Bicep Curls

• Stand with your feet hip-width apart.
• Hold your vest with both hands by the tops of the shoulder straps.
• Keeping your elbows tight to your sides, bend at the elbows to curl the vest towards your shoulders.
• Pause at the top, then slowly lower back to the starting position.

Want more听国产吃瓜黑料听health stories?听.

The post A 5-Move Workout You Can Do with Just a Weighted Vest appeared first on 国产吃瓜黑料 Online.

This article was first published by

You鈥檙e sitting on the couch watching television when inspiration strikes. You hear someone on the news recount their story of going from feeling unhealthy and sluggish to running a half marathon. You see the glow on their face and the energy in their body and suddenly you realize: This is it. This is my next goal. I want to run a half marathon.

Then reality strikes. You haven鈥檛 worked out in months and maybe you鈥檝e never run before in your life. How can you run a half marathon when you can鈥檛 even run to the end of your block?

Good question, and here鈥檚 a simple answer: You start from where you are, build up slowly so you enjoy the journey, and practice patience along the way. Here鈥檚 how you鈥檙e going to make it 13.1 miles.

RELATED:

Make the Half Marathon Yours

The Couch to Half Marathon Plan is all about flexibility. At first glance, you鈥檒l notice that the schedule uses run-walk intervals. Although this plan lists specific intervals, feel free to adjust it to make it fit for you.

You may be able to follow this plan as it stands, or it may feel too aggressive. If this is the case, simply adjust the intervals to include less running and more walking. Perform only the intervals that feel comfortable for your body so that you鈥檙e able to cover the distance safely and reach race day without injury.

Understanding the Half Marathon Training Plan

The run-walk workouts start with a walking warm-up (not listed in the chart), then alternate time running with time walking, and 铿乶ish with a walking cool-down. For instance, in the first workout in week one, you run at a comfortable effort (just a bit quicker than your fastest walking speed) for one minute and then follow with two minutes of brisk walking and repeat that a total of 10 times. As the program builds, so does your running time.

RELATED:

Once a week, you will do a long workout. You鈥檒l start out with 3 miles and build from there. Every few weeks this distance will drop to allow your body time to recover. The long workout will be vital to teaching your body how to spend time on your feet, use fat as an energy source, and simulate the half marathon distance.

This half marathon training plan builds to running two 10-mile runs to prepare you for the 13.1-mile distance on race day. Why not go the whole way in training? Because when you push to run longer miles too quickly, your risk for injury skyrockets. Ten miles is plenty to prepare you well for a half-marathon race.

How to Train for a Half Marathon

Training for a half marathon might sound daunting鈥攂ut you can do it. The most important thing to remember is to take the training day by day and the workouts step by step. As the weeks progress, your body will slowly become stronger, your mind will build confidence, and soon you鈥檒l be amazed by how far you can go.

This plan includes three days of running per week, all of which have run-walk intervals. On Monday and Wednesday, you鈥檒l focus on time, while on Saturday, you鈥檒l focus on distance. For the majority of your workouts, it鈥檚 important to keep the running portion at an easy-to-moderate effort. That means you should be able to carry a conversation without too much huffing and puffing.

If you鈥檇 like, you can incorporate some speedwork as well. This is optional, but it can help you get to the finish line faster on race day. Choose either Monday or Wednesday as your 鈥渇ast鈥� day. During these workouts, focus on running at a slightly harder effort. That means you can still have a conversation, but your breathing may be labored, and as the workout goes on, it might be a bit tougher to get words out. It鈥檚 critical not to go all-out pace here. As a beginner, your goal is to get to the finish line healthy and happy, so we want to avoid injury and burnout at all costs.

How Long to Train for a Half Marathon for Best Results

If you鈥檙e going from zero running, we recommend 20 weeks to build up to the half distance. But sometimes that鈥檚 not realistic. Perhaps the race that all your friends are running is just 12 weeks away鈥攐r you started running a few months ago before life got in the way, but now you don鈥檛 want to go back to square one. Wherever you鈥檙e starting from, the key is to be realistic about your current fitness level and build from there.

This plan is tailored for people who have truly never run before. If that鈥檚 not you, feel free to look at the schedule and find a better starting point that matches your weekly running volume right now鈥攎aybe you can jump in at week 4 or 8. Be honest about how consistently you鈥檝e been running, how long your recent runs have been, and how your body has felt during and after. Most people will need a minimum of 12 weeks to train before a half marathon. The less time you give yourself, the higher the risk of burnout and injury. No matter what, try not to cram extra runs into each week鈥攕low and steady really does win this race.

Half Marathon Training Schedule for Beginners

Before you get started, let鈥檚 take a look at the different workouts in the Couch to Half Marathon training plan and how to execute each one. For all the workouts, you should do a听 5-minute walking warm-up and cool-down before and ensure your body is ready to go and you recover properly.

• Training runs: Scheduled on Mondays and Wednesdays, these are the bread and butter of your training. Aim for completing the running intervals at an easy, conversational pace and the walking intervals at a brisk pace. You should end each workout feeling like you have more left in the tank and you could do a few more running intervals if needed.
• Speedwork (optional): You can choose to turn one of your 鈥渢raining runs鈥� per week into a speedwork session to give your endurance capacity a boost while improving mental toughness. During these sessions, try to complete the running intervals at moderate intensity. That means you shouldn鈥檛 be able to talk in full sentences during the intervals and you may need to take the walking intervals a bit slower.
• Long run: The long run is essential to half marathon training. These sessions will help ensure you鈥檙e able to cover the distance on race day. Approach these workouts like your training runs鈥攅asy, conversational pace for the run, brisk pace for the walk. If you鈥檙e out for over 60 minutes, carry fuel. Take a gel or chews every 30 to 45 minutes along with water or an electrolyte beverage.
• Cross-training: Performing other cardio or strength activities will help build fitness without overtaxing your system. Cross-training also has the benefit of strengthening complementary muscle groups that can help improve running form and prevent injury. This could be cycling, yoga, swimming, weight lifting, Pilates, golf鈥攐r anything that doesn鈥檛 involve running, but makes you work up a sweat.
• Rest day: This might seem like an 鈥渙ff day鈥濃�攁nd it is鈥攂ut it鈥檚 an absolutely necessary part of training. Take it easy, adding in gentle stretching if that feels good.

How Do You Train for a Half Marathon?

Training for a half marathon isn鈥檛 just about logging miles鈥攊t鈥檚 about building smart habits that support your body and mindset along the way. Whether you鈥檙e aiming to finish strong or simply cross the starting line with confidence, these tips can help you get the most out of your training and run your very best 13.1:

• Build up gradually: There are no shortcuts here. Adding mileage slowly gives your cardiovascular system, muscles, joints, and bones time to safely adapt to the demands of training.
• Listen to your body: The plan is a guideline, but you know your body best. If you鈥檙e feeling wiped out or notice persistent aches, it鈥檚 better to rest than risk injury.
• Stay motivated: 20 weeks is a long haul鈥攆ind what fuels your motivation. Whether it鈥檚 a running buddy, a killer playlist, a post-long run chocolate milk, or an online training group, use whatever keeps you going.
• Practice fueling: You鈥檒l need to fuel on race day, so it鈥檚 a good idea to use your long runs as practice sessions. Experiment with different gels, chews, and drinks to see what works best for your digestive system.
• Remember to taper: In the final two weeks, you鈥檒l ease up on mileage to give your body time to recover and recharge before race day. Don鈥檛 skip this!
• Have fun! Training can be tough, but it should also be enjoyable. Try to enjoy the ride, navigate the highs and lows, and most importantly, have fun.

20-Week Half Marathon Training Plan

The post Go From Couch to Half Marathon in Just 20 Weeks with this Training Plan appeared first on 国产吃瓜黑料 Online.

In March 2023, on a trail run in the mountains near Tucson, Arizona, I caught my toe on a rock. I was descending a steep and technical section of trail a little more quickly than I鈥檇 normally go. I had a plane to catch. I鈥檓 not sure how long I was airborne鈥攎aybe a second or so鈥攂ut it felt like a long time. The aftermath was bad鈥攍ost front teeth, deep facial wounds that eventually required plastic surgery鈥攂ut could have been much, much worse.

Running injuries are distressingly common, afflicting somewhere between 20 and 80 percent of runners, according to one oft-cited pseudo-stat. But it鈥檚 mostly sore knees and inflamed tendons and the like: nuisances, but not existential threats. Trail running is different, though. The nature of trails, and the sometimes remote environments they traverse, mean that things can go seriously wrong. At the 国产吃瓜黑料 Festival last month, I conducted an on-stage interview with Hillary Allen, whose book Out and Back tells the story of her 150-foot fall off a ridge during a mountain race in Norway. Her injuries were a lot worse than mine, but she too has made a successful comeback. Not everyone does.

A new takes a comprehensive look at the worst-case scenarios in trail running, with the goal of figuring out what the biggest risks are and how runners and race organizers can mitigate them. Researchers at the University of Pretoria in South Africa, along with colleagues in Portugal and France, combed through online news records for fatal or catastrophic events that occurred while trail running. They identified 127 cases, almost all within the last 15 years, of which 104 were fatal.

The key data from the study is shown in the figure below, which divides fatal incidents into the most common categories:

Cold and Hypothermia

By far the most common cause of death among trail runners is cold weather and hypothermia. This isn鈥檛 surprising, especially given that trail runners often run in the mountains, where weather can shift rapidly.

It鈥檚 tempting to pack as lightly as possible when you鈥檙e running, skimping on warm-weather gear, especially if the weather looks nice. After all, running itself will keep you warm. But what happens if, say, you twist an ankle? Or get lost? Or the weather takes a dramatic turn for the worse? Then you鈥檙e sweaty, tired, and inadequately dressed. Under such conditions, it鈥檚 possible to become hypothermic even in relatively moderate above-freezing conditions, a phenomenon sometimes referred to as 鈥�.鈥� Back in the 1990s, four U.S. Army Rangers died from hypothermia during training exercises in Florida, of all places.

The solution here is obvious but easy to ignore or rationalize away: bring enough warm clothing. Many trail races have rules that specify minimum clothing requirements; it makes sense to take similar precautions on training runs. In the new dataset, 64 percent of the deaths took place during organized trail-running races, with the rest taking place during recreational or training runs. Both scenarios are potentially risky. (In contrast, when runners go missing, it鈥檚 almost always during recreational or training runs rather than races.)

Falls

The second-most-common cause of trail-running deaths is blunt trauma after falls. This is once again a trail-specific hazard, and some trails are more rugged and/or more exposed than others. I鈥檓 not really sure what to say about this, because 鈥渂e careful鈥� seems like empty advice. People run trails in part to get away from smoothly manicured roads and sidewalks; the gnarliness of the terrain is intrinsic to what they鈥檙e seeking. In doing so, they鈥檙e accepting some risk. What鈥檚 the 鈥渞ight鈥� level of risk? I don鈥檛 know, but in the wake of my Tucson fall, I鈥檝e become a lot more cautious in situations where the consequences of an error are likely catastrophic.

Cardiac Arrest

Third on the chart is cardiac arrest, which is a general risk of exercise (or in fact of living) rather than a specific trail risk. In most cases, such deaths during exercise reflect either underlying heart disease or a genetic heart abnormality. The researchers suggest cardiac screening as a way of uncovering these problems in advance. Whether such screening is worthwhile, much less cost-effective, has been a topic of among cardiologists. Suffice to say that if you have any doubts about your heart health, you should consult your doctor before venturing into the mountains.

Less Common Causes

The rest of the causes of death are relatively uncommon. Murder and vehicle accidents are sad but could occur anywhere. Animal attacks, lightning strikes, and drownings are probably a bit more common on backcountry trails or in the mountains than in city streets, but the numbers suggest these are very unusual. If you鈥檙e in grizzly country, pack bear spray and run in a group; if you鈥檙e in a thunderstorm, don鈥檛 cross exposed ridges; think twice before wading through rivers with strong current. This is all good advice under any circumstances.

The danger in writing about trail-running deaths is that it makes trail-running sound dangerous, in the same way that TV news reports on abducted kids in the 1980s convinced a generation of parents that suburban streets were infested with kidnappers. Given the numbers鈥攖he researchers cite data suggesting that 1.7 million people entered trail races between 2013 and 2019, with participation growing by about 12 percent annually鈥攖rail running is eminently safe. Still, the data suggests a couple of easy takeaways: pack a jacket, and watch your toes.

For more Sweat Science, join me on and , sign up for the , and check out my new book .

The post The Most Common Trail Running Accidents鈥攁nd What We Can Learn From Them appeared first on 国产吃瓜黑料 Online.