Heavy Snowfall in Romania, Bulgaria, and Moldova Leaves 1 Person Dead

A man shovels snow, as he tries to clear his car in town of Isperih, Northeast Bulgaria, Sunday, Nov. 26, 2023. (AP Photo/Bulgarian News Agency)

15:51-26 November 2023 AD ـ 14 Jumada Al-Ula 1445 AH

Heavy Snowfall in Romania, Bulgaria, and Moldova Leaves 1 Person Dead

A man shovels snow, as he tries to clear his car in town of Isperih, Northeast Bulgaria, Sunday, Nov. 26, 2023. (AP Photo/Bulgarian News Agency)

Heavy snowfall and strong blizzards in Romania and Moldova on Sunday left one person dead and hundreds of localities without electricity, as well as forcing the closure of some national roads, authorities said.

A 40-year-old man in Moldova died on Sunday after the vehicle he was in skidded off the road and crashed into a tree, Moldova’s national police said, adding that six road accidents had been reported by about midday.

“We repeatedly appeal to drivers not to hit the road with unequipped cars and to drive at low speed,” Moldovan police said in a statement posted on Telegram, and warned against driving “without an urgent need.”

In Romania, red weather warnings were issued in the eastern counties of Constanta, Tulcea, Galati, and Braila where winds were forecast to reach as high as 100 kph (62 mph), the National Meteorological Administration said.

Romania's Minister of Energy Sebastian Burduja told The Associated Press on Sunday that more than 400 localities had suffered electrical outages.

Emergency authorities said that both national and local roads in the four counties were closed on Sunday. Officials in the counties of Constanta and Braila reported that at least 69 localities had been left without electricity but that teams had been deployed to fix the outages. Other, less severe weather warnings were also issued to other parts of Romania.

In neighboring Bulgaria, powerful winter storms also brought heavy snowfall and prompted the government to declare a state of emergency on Sunday in large parts of the country. More than 1,000 settlements, mostly in Bulgaria's northeast, were left without electricity on Sunday, according to Prime Minister Nikolay Denkov.

Two people in Bulgaria had died in traffic accidents and 36 were left injured during the stormy weather in the last 24 hours. Strong winds also closed roads, caused traffic accidents and travel delays, and downed trees and power lines, Denkov said.

Varieties

Should You Stretch before Exercise? After? Never? Here’s What to Know

Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

05:38-27 July 2024 AD ـ 21 Muharram 1446 AH

Should You Stretch before Exercise? After? Never? Here’s What to Know

Philadelphia Eagles stretch as they get ready during practice at NFL football training camp, Thursday, July 25, 2024, in Philadelphia. (AP)

For many people of a certain age, high school gym class began with reaching for their toes. Then, over the years, we were told it was better to stretch after exercise.

It turns out, both those things can be true, but the differing advice has created some confusion.

Stretching can help make you more flexible, improve range of motion in your joints — and feel good. David Behm, who researches human kinetics at Memorial University of Newfoundland in St. John’s, Canada, offers this advice on when to stretch and how to do it safely:

Warm up first

It’s almost always good to stretch, but it’s better if you warm up first, said Behm, author of "The Science and Physiology of Flexibility and Stretching." He recommends a light aerobic activity such as jogging, walking or cycling for five or 10 minutes.

Follow that with some static stretching, the traditional way of reaching and holding a position (think back to that gym class). You can then do activity-specific dynamic stretching, in which you warm up the muscles with repetitive movements like leg lifts.

Behm says one minute is "the magic number" for how long to do static stretching per muscle group without fatigue.

Expand your definition of 'stretching'

Should you always stretch before exercising? If it's traditional stretching, not necessarily.

The better question, Behm says, is, "Should people increase their range of motion? Should people have better flexibility? And that is yes, because it helps prevent injuries. It helps with health. But you don’t have to stretch to achieve that."

Resistance training, for instance, can be an effective form of stretching, he said. Doing a chest press increases range of motion in your deltoids and pecs, whether with barbells, dumbbells or machines, so there is no need to stretch beforehand. Just make sure to start with a small amount of weight to warm up and then add more to train.

"You probably don’t have to do extra stretching unless you’re a gymnast, a figure skater, or even a golfer who needs a great range of motion through that swing," Behm said.

Nor do you need to stretch first if you’re going for a leisurely run. Simply start with a slow jog to warm up and then increase the pace.

Don't do it if it hurts

After exercise, "light stretching is OK, as long as you don't reach a point where you're feeling pain," Behm said. Since your muscles will be warm by that point, overdoing it makes you more likely to injure yourself.

Foam rollers can help with muscle recovery and have been shown to increase range of motion as well as stretching.

Do some static stretching before sports

If you’re playing a sport, Behm said, static stretching beforehand helps reduce muscle and tendon injury.

"If you’re going to do an explosive movement, change of direction, agility, sprint, any of these explosive activities that involve your muscles and tendons," he said, "you’re going to be stronger if you do static stretching."

People can especially get in trouble when they go back to a sport they used to play, whether it's tennis, surfing or any sort of team activity.

Also, stretch both sides equally. Lacking flexibility on one side also can lead to injury.

Sounds simple. Why all the confusion? Different studies over the years have either encouraged or discouraged stretching before exercise. Behm says that partly because some studies didn't reflect real-life conditions, or were designed with elite athletes in mind, not regular people.

"If you’re Usain Bolt, it makes a difference," said Behm. Not so much for the rest of us.

Heavy Snowfall in Romania, Bulgaria, and Moldova Leaves 1 Person Dead