INPUT ARTICLE: Article: With cheerleading, you’re probably putting in a lot of time working on routines, moves, and strength-training, and your flexibility training needs to be a part of your regular schedule, too. Make up a schedule for yourself and plan out which days of the week you’ll commit to flexibility training. Try to spread the days out so they don’t fall next to each other for optimal benefits.  For example, if you do strength training on Mondays and Wednesdays, schedule your flexibility training for Tuesday, Thursdays, and Saturdays. Don’t forget to schedule in some downtime to allow your body to rest and recuperate. Getting your heart rate up means there will be better blood flow to your arms and legs. Plus, your limbs will be loose and limber, making them less prone to strains and injuries. Spend 3 to 5 minutes jogging, biking, doing jumping jacks, jumping rope, or even just walking briskly to get warmed up. Neglecting to warm up could make your recovery after a workout harder, and your body will be even sorer than it would be. Because you’re not trying to build muscle while working on your stretching, you don’t need to do as many repetitions. Remember, if something hurts and you’re in pain, stop doing the movement right away, even if your time isn’t up yet. If you get bored while stretching, try listening to music or to a podcast to make the time go by faster. Just don’t lose track of your reps! For maximum benefits, you don’t want to do all the same exercises every day for months at a time. You’ll get bored, and your body will get used to the movements. Try switching up your routine every 2 to 3 weeks by adding in some new stretches and retiring ones that have become too easy. If you work with someone on your cheerleading skills, let them know you’re interested in moves to increase your flexibility. Based on your skills and needs, there may be some specific exercises that would be really beneficial to your growth as a cheerleader. If you don’t work with a coach, think about the movements you struggle with in cheerleading. Pinpoint where you are struggling (whether it’s that your legs aren’t flexible enough or your shoulders feel too tight) and look up specific stretches you can do for those areas.

SUMMARY: Commit to working on your flexibility for 30 minutes 2 to 3 times a week. Warm up before each workout to prevent the risk of injury. Hold each stretch for 10 to 20 seconds and repeat it 5 to 6 times. Update your stretching exercises when you no longer feel challenged. Ask your coach for more moves and stretches to add to your routine.


INPUT ARTICLE: Article: There are a variety of vital nutrients you need to reduce the symptoms of rheumatoid arthritis. Many people take dietary supplement, like fish oil pills, to gain essential nutrients. However, the effectiveness of substitutes is unclear. You should get your nutrition primarily from real foods rather than supplements and oils.  You do not have to unnecessarily complicate a diet plan for rheumatoid arthritis. A healthy overall diet will help you get you the nutrients you need. Stick to a variety of whole grains, fruits, vegetables, and healthy proteins. Omega-3 fatty acids can help ease the symptoms of rheumatoid arthritis by reducing inflammation and pain. They are also good for your health overall. Strive to eat fish for a few meals a week. You may notice a reduction in symptoms of rheumatoid arthritis. The following fish are particularly good sources of Omega-3 fatty acids:  Anchovies Salmon Sardines Eel Tuna Trout Mackerel Herring Whitebait Many people with arthritis develop issues with anemia (the inability to incorporate iron into your blood) due to certain chronic diseases. Upping your iron intake can help offset anemia, so strive to get a variety of iron rich foods into your diet. If you decide to take an iron supplement, then you may also need to take a stool softener because iron supplements can cause constipation. The following foods are rich in iron:  Dark green vegetables such as spinach and kale Red meat Lentils Haricot beans Calcium strengthens bones, which can help reduce symptoms of arthritis. You are at a greater risk for developing osteoporosis if you have arthritis, and a calcium-rich diet can help reduce your risk.  Low-fat dairy products such as low-fat milk, yogurt, and cheese can be a great source of calcium. Calcium-enriched milks, including non-dairy milks like soy milk, can be an excellent source of calcium. Fish eaten with the bones still intact, like sardines, can also help you get more calcium. In addition to providing calcium, you can also get more Omega-3 fatty acids with such fish. Osteoporosis of the hip or spine is common in arthritis. Certain foods have not been shown to increase symptoms of rheumatoid arthritis. If you experience an arthritis flare up, you should opt for these foods until your pain passes. This will prevent your diet from worsening arthritis pain. The following should be safe to eat during a flare-up:  Brown rice Cooked and dry fruits Cooked vegetables, such as artichoke, broccoli, chards, asparagus, collards, sweet potatoes, and spinach If you're still experiencing arthritis pain after adjusting your diet, supplements may help. However, you should never simply start taking supplements on your own. Without medical testing, you will not know if you have vitamin deficiencies. You also want to make sure vitamins do not interfere with any existing medication.  If you want to try supplements, make an appointment with your doctor. Your doctor may want to run blood tests to see if supplements would help you. You should also ask your doctor any questions you have about when and how to take dietary supplements. You may want to take fish oil, omega-3 fatty acids, calcium, or iron supplements.

SUMMARY:
Opt for real foods for the bulk of your diet. Eat more fish to get Omega-3 fatty acids. Increase your iron intake. Make sure you get calcium. Go for pain safe foods during flare ups. Talk to your doctor about dietary supplements.