China Evacuates Entire Town as Record Rains Lash its South

A general view shows the swollen Beijang River in Qingyuan, in northern Guangdong province on April 24, 2024. (Photo by HECTOR RETAMAL / AFP)
A general view shows the swollen Beijang River in Qingyuan, in northern Guangdong province on April 24, 2024. (Photo by HECTOR RETAMAL / AFP)
TT

China Evacuates Entire Town as Record Rains Lash its South

A general view shows the swollen Beijang River in Qingyuan, in northern Guangdong province on April 24, 2024. (Photo by HECTOR RETAMAL / AFP)
A general view shows the swollen Beijang River in Qingyuan, in northern Guangdong province on April 24, 2024. (Photo by HECTOR RETAMAL / AFP)

Relentless rains, hail and winds of near hurricane intensity battered southern China, forcing the evacuation of an entire town of more than 1,700 people in the province of Guangdong, media said on Thursday.
Buses and helicopters ferried to safety all the residents of the township of Jiangwan in the Shaoguan region as a new round of floods arrived, the reports said, citing local authorities.
"I have never seen such heavy rain in my life, nor have people older than me," said Jiang, a 72-year-old resident who gave only his surname, according to state-run China Daily.
Power lines were downed and mobile telephone networks disrupted across the region, as the rains set off dangerous mudslides, inundated homes and destroyed bridges, Reuters reported.
Since the arrival of powerful storms last week, scenes of havoc have played out across the province, once dubbed the "factory floor of the world", as dozens of local rainfall records have been shattered for the month of April.
In a restaurant in the provincial capital of Guangzhou this week, customers gazed in horror as winds became hurricane-like gales and tore down trees, while fast-moving sheets of rain pounded the street outside, videos on social media showed.
The province prone to summer floods had its defenses tested in June 2022 with the heaviest downpours in six decades, which forced the evacuation of hundreds of thousands of people.
The latest storms, which have killed at least four people, were brought by the El Nino weather phenomenon and a stronger-than-normal subtropical high, a semi-permanent high pressure system circulating north of the equator.
The associated warmer temperatures drew in more moisture-laden air from the South China Sea and even as far away as the Bay of Bengal, weather officials said, leading to more rain and winds.



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

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)
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.