Ice Or Heat when injured? 

Jumping into a jacuzzi always sounds so soothing when you've sprained, twisted or wrenched some part of your body. There's just something about the warm, whirling water that makes you feel as if the hurt will be all better.

There's just a little catch to that moment of pleasure: The soothing warmth -- of jacuzzi water, heating pads or hot baths -- can actually prolong the pain and extend your recuperation.

How does this stranger-than-truth concept work when heat can feel so yummy? Injuries, you see, result in swelling. You can observe the area puff up with severe twists, while minor pulls bring on swelling in soft tissue that you can't really see.

What you want to do -- immediately, if not sooner -- is stop or reduce swelling. That's because any swelling causes damage to tissue cells which slows healing and makes movement of the hurt body part impossible or painful.

Without movement, you can't maintain strength or flexibility, not only in the hurt part but in adjoining muscles that are also forced into inactivity. Once the swelling goes down, you'll have more strength and endurance to catch up on.

Losing the fitness you worked so hard to gain can be frustrating. Watching from the sidelines isn't any fun either. Regaining your workout motivation can be really tough.

Heat actually increases the amount of demon-swelling that will sideline and frustrate. Ice, as much as it makes you cringe, is your best friend.

Even the tiniest twinge or pain will get numbed out from ice packs. Aggressive athletes can use ice after nearly every intense workout because when you push that hard, you invariably tweek a few muscle fibers. Once you get used to the initial sting of the cold, you'll love it. Or most of you will. Some people have zero tolerance and will never get used to the deep freeze.

Here are the guidelines:

Choose crushed ice because it molds well. Or add a little water to a bag of cubes. Chemical packs can get too cold. Bags of frozen peas or corn are convenient and moldable, but may not be cold enough.
Ice as soon as possible after an injury and continue for 48 to 72 hours. For chronic strains, ice after every workout.
Apply ice two to three times a day, for 10 to 20 minutes each time.
Don't put ice directly on your skin unless you are moving it to massage the area.
Use heat only after the first two to three days of ice treatments. Taylor suggests icing after a workout, then using a heating pad at night. To avoid burns, don't turn it on high or put it directly on your skin.
Heat can be appropriate to relax simple muscle spasms or cramps. But, if in doubt, ice, ice, ice.

Preparing for a hilly century bike ride

Here's a great article that Becky found on Active.com.  It's on how to prepare for a hilly century.  Whether it's your first century or you have many under your belt, it's got some great advice.  Click on the following link to read the article:   Training for a hilly century.   

You Name It, and Exercise Helps It

“The single thing that comes close to a magic bullet, in terms of its strong and universal benefits, is exercise,” Frank Hu, epidemiologist at the Harvard School of Public Health, said in the Harvard Magazine.  This is a great article that was pointed out to me by two members.  Pretty to the point.  Read it over and pass it on to your friends that don't exercise.  Maybe it will make a difference.  Click on this link> The Magic Bullet, to see the print version of the article.  If you want to go to the article itself, on the NY Times website, click on the following link>NY Times

Ultrafit.  Large Fella on a Bike.

If you would like to read an inspirational story about a 500+ pound man with a "you'll be dead in 6 months" statement from his doctor hanging over him, click on the link below.  Scott Cutshall decided he wanted to live.  He went on a mission to lose weight thru cycling and proper eating.  The next time you're thinking it's impossible to lose weight, think again and read this article.

Large Fella on a Bike