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Summer Outdoor Workout Solutions

by 28th May 2020

Summer is just around the corner and the temperature has already started to rise. The heat in Cyprus during summer months, sometimes can be unbearable especially when you want to workout outdoors. However, the fitness enthusiasts around the island are not giving up and are ready to level up their workout plans during the heat of summer.

Biofreeze Cyprus has some simple, yet useful outdoor workout solutions to keep you working out safely during summer months!

Choose the right time and clothing

During the summer months choosing the right time to workout outdoors is critical. Specifically, avoid exercising during hours where the sun is at a high position and the temperature is higher. This is because, working out under extreme heat can cause you several problems such as heat stroke, sunburns and dehydration, whereas you will probably notice a significant drop in your performance. Therefore, it is important to choose the time wisely; this is either earlier in the morning (6 a.m. – 7 a.m.) or later in the evening (6:30 p.m. or later). Also, what can help you choose the right time is checking the daily and hourly forecast. This can help you plan your outdoors workout accordingly, by avoiding going out when the temperature and UV Index are high.

Also, important is the clothing you choose to wear while working out outdoors. Wearing any shorts and any short-sleeve or sleeveless shirt won’t do. You have to also have in mind that the fabric and color of your clothing matters. Regarding the fabric, you will need a breathable and lightweight material, able to evaporate the sweat. Bamboo, nylon, lycra or polyester are the most suitable fabrics for activewear clothing and effective when it comes to heat. Moreover, avoid wearing dark colors; on the contrary, prefer to wear light-colored clothes to reflect the heat rather than absorb it.   

Stay hydrated

This is probably one of the most important things to have in mind. Hydration is generally important, however during summer months is becoming more critical since our organism tends to dehydrate more easily and needs more water. Make sure to drink 1-2 glasses of water before exercising and also 1-2 glasses immediately after you finish exercising. It is also important to keep drinking water while working out, without waiting to feel thirsty. This is because while exercising in the summer heat your body uses water to regulate your temperature and being low on fluids means you can’t perform optimally. Also, avoid drinking caffeine drinks before working out, because caffeine can cause more fluid-lose and make you dehydrated. Moreover, you will probably need something more than water to recover from your summer workout sessions, the reason being high temperatures mean more sweat and therefore major electrolyte-loss. Consequently, consider increasing your electrolyte intake with proper foods or drinks.  

Think about Alternatives

Working out outdoors has many benefits, especially for your mental health, however, during summer months, it might be wise to switch to indoors (air-conditioned) workout, especially during heatwave periods. On days where the temperature is more high than usual is better to avoid working out outdoors, after all, you can perform a number of simple exercises at home without any equipment. Moreover, part of your alternatives can be going to the beach for swimming and aquatic fitness which are very beneficial types of workout. You can also head to the mountains for hiking and trail walking.

Use Biofreeze!

Last but not least, use Biofreeze! Except for the fact that Biofreeze can help you prevent and overcome injuries, it also offers a cooling effect that feels really good on the skin while working out under hot temperatures. The menthol-based formula of Biofreeze is able to make you feel your skin more breathable especially if you are running or cycling, it can kame a real difference when applied directly on your legs. Furthermore, it is really good to carry with you the Biofreeze spray in order to apply it while working out; this can help you keep moving and can have a real effect on your performance.

❄️Stay Cool with Biofreeze during summer months!

How can Biofreeze help Boost your Running

by 16th May 2020

Runners usually like challenges, especially when it comes to challenge their own limits and push themselves to improve their running capabilities. Yet, sometimes they might fall in the trap of keep pushing and forgetting one of the most important things that can make them stronger and faster: RECOVERY.

Especially, when it comes to long-distance running, and longer and harder training sessions a topical analgesic, such as the #1 clinically recommended Biofreeze, can facilitate recovery and also prevent injuries, to begin with.

Biofreeze: Your Running Booster

Many runners worldwide have come to call Biofreeze “the secret weapon for pre, during and post-race”. Biofreeze helps runners to overcome pain and muscle soreness effectively, therefore is keeping them on the move and enables them to Break their Limits. The secret behind its effect, is the menthol-based formula of Biofreeze which is offering the beneficial properties of Cryotherapy. Also, as the only topical analgesic with ILEX herbal extract which delays the vaporization of menthol, makes Biofreeze a long-lasting pain reliever that accelerates the basic healing process through relaxation of stiff-aching muscles.

Moreover, Biofreeze is applied directly on the skin and targets the area that causes pain accurately. This is extremely helpful during distance running races, where is more likely to experience muscle pain while trying to reach the best performance. By applying Biofreeze on the move – usually with the use of Biofreeze Spray – runners are able to keep up their game during races by overcoming pain.

However, Biofreeze is not only good for race day use, it is also a valuable partner while working-out and training. Using Biofreeze before and after work-out and training can help prevent injuries, since it works to prevent Delayed Onset Muscle Soreness (DOMS). DOMS is a very common type of muscle pain which occurs a day or two after work out, which can cause falling back to your training program if not treated ahead of time.

Therefore, Biofreeze can help runners boost their Running Performance by treating and preventing muscle soreness and stiffness. It can be found in pharmacies all over Cyprus in three forms: Spray, Roll-on and Gel.

Make it part of your recovery process and daily training program, experience the Biofreeze benefits and Break Your Limits!

3 Exercises to Easily Perform at Home – Part 2

by 27th April 2020

We hope you enjoyed and found helpful our previous exercise blog article. Working out from home is not easy for everyone since some people might need an extra push and the right support. Biofreeze Cyprus is here to support you during these difficult times and remind you that exercising can also be beneficial for your psychological well-being.

Are you ready for another set of 3 easy-to-perform exercises at home?
Let’s Get started!

Cat-Cow

Difficulty: Beginner
Works: Back, Chest

Even though the Cat-Cow is a yoga pose, generally it is an excellent pose to warm-up your body before getting into any physical activity. Also, it is important to combine your breath to movement in order to feel all the benefits of this exercise.

  1. Starting position: Kneel on an exercise mat (or floor), position your knees and feet hip-width apart, with your toes pointing towards your body. Position your arms under your shoulders at shoulder-width, with your hands facing forward.
  2. Upward-Cat Phase: On exhale contract your abdominal muscles, pushing your spine upwards. Hold this position for 10-15 seconds.
  3. Downward-Cow Phase: On inhale let your stomach fall towards the floor and allow your shoulder blades to fall together. Hold this position for 10-15 seconds.

Bodyweight Squat

Difficulty: Beginner
Works: Abs, Butt/Hips, Legs – Calves and Shins, Legs – Thighs

Bodyweight Squats is one of the most important exercises that everyone should include in their work out routine, considering that it works several groups of muscles with just one exercise. With this exercise, you will be able to increase your mobility and strength, while improving your overall posture.

  1. Starting Position: Stand with your feet slighter wider than hip-width, with your toes turned slightly outwards. Pull in your lower abs and keep your eyes forward. You can extend your arms in front of you at 90° or keep them together slightly bent in front of your chest.
  2. Downward phase: Shift your hips backwards and slowly bend your knees while dropping your hips to lower your body. Keep your heels flat on the floor.
  3. Go as lower as you can and pause for a moment before getting back up
  4. Upward phase: Maintain your back, chest and head-up position, and extend the hips and knees by pushing your feet into the floor through your heels. The hips and torso need to rise together while keeping the heels flat on the floor. Continue extending until you reach your starting position.
  5. Perform 3 sets of 10-13 repeats 

*During the exercise make sure that your knees are not overpassing your toes and keep your spine straight.

Crunch

Difficulty: Beginner
Works: Abs

Another fundamental exercise is the Crunch. This exercise is designed to tone and strengthen the core muscles of the body. It is also suitable for improving the posture and increasing the mobility and flexibility of the muscles.

  1. Starting Position: Lie on your back on an exercise mat (or floor) with your knees bent and your hands placed immediately behind the head or across the chest region.
  2. Upward Phase: Exhale while curling your torso towards your thighs. Keep your neck relaxed and your chin up.
  3. Downward Phase: Inhale and slowly lower your torso back towards the mat (or floor) by keeping your back flattened.
  4. Perform 3 sets of 10-13 repeats

Remember to perform all the steps of each exercise correctly and do not compromise good form. Also, don’t forget to apply Biofreeze after the exercises and in the following days if you experience muscle stiffness or mild muscle aches.

Stay tuned for more “Stay Strong with Biofreeze Cyprus at home” exercises!

3 Exercises to Easily Perform at Home

by 10th April 2020

Since we are all spending more time at home, it is probably time to take action by working out at home. Working out at home can be fun and also beneficial, both for physical performance and psychological well-being. Biofreeze Cyprus is here to provide you with 3 easy exercises to perform at home, even if you are a beginner or an advanced level fitness enthusiast.

Bent Knee Push-Up

Difficulty: Beginner
Works: Arms (triceps), Chest, Shoulders

Bent Knee Push-Ups is a really good starting point for strengthening the muscles of your core since is beneficial for strengthening and maintaining strength. Push-Ups are one of the most fundamental exercises that no one should leave out of their workout.  

  1. Starting position: lie face-down on an exercise mat (or floor) and bring your feet together behind you
  2. Place your hands flat on the mat (or floor) at chest height, shoulder-width apart.
  3. Keep your fingers pointing forward, and position yourself either on your knees.
  4. Bend your elbows out to the side, lowering your upper body.
  5. Squeeze your chest as you push back up (be sure not to lock your elbows at the top).
  6. Keep your torso – including your lower back and abs – and head aligned with your spine, without letting your middle sag.
  7. Perform 3 sets of 10-15 repeats each.

If you feel that you can increase the level of difficulty try the straight-legs Push-Ups, which is performing the exercise on your toes with straight legs.

Single Leg Stance

Difficulty: Beginner
Works: Abs

This easy-to-perform exercise mainly works your abs, but it can also improve your balance and strengthen your legs. Therefore, it is a good exercise for working out more than one muscles at once.

  1. Starting position: stand with both feet together or a few inches apart. Keep your upper body in a straight position, bend your knees slightly
  2. Slowly lift forward one leg off the ground and stabilise your body on the stance (supporting) leg, without sideways tilting or swaying in your upper body and try not to move the stance foot.
  3. Maintain your balance while standing on one leg for 5-10 seconds.
  4. Return to the starting position and repeat. Try to increase the time spent standing on one leg.
  5. Perform with the opposite leg.
  6. Perform 3 sets of 10-14 repeats each (i.e. 5-7 for each leg per set)

You can also use a chair or a wall to maintain your balance while performing the exercise.

Cobra Pose

Difficulty: Beginner
Works: Abs. Back

The cobra pose is a yoga exercise that increases the flexibility of the spine and strengthens the core. This exercise can help you improve your posture by also strengthening your back and shoulders.

  1. Starting position: lie face-down on an exercise mat (or floor), by stretching your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders and hug the elbows back into your body.
  2. Press the tops of the feet and thighs and the pubis firmly into the floor.
  3. On an inhalation, begin to straighten the arms to lift the chest off the floor. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points.
  4. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.
  5. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
  6. Perform 3 sets of 15-30 seconds each

Remember to perform all the steps of each exercise correctly and do not compromise good form. Also, don’t forget to apply Biofreeze after the exercises and in the following days if you experience muscle stiffness or mild muscle aches.

Stay Strong with Biofreeze Cyprus at home!

4 Reasons Why Biofreeze is #1 Recommended for Professionals

by 10th March 2020

Biofreeze is an over-the-counter topical analgesic commonly used to reduce the pain and minor aches of sore muscles and joints associated with simple backache, arthritis, strains, sprains and contusions. The active ingredient in Biofreeze Professional is menthol, which effectively reliefs the pain locally on the body through its cooling effect. Biofreeze has been sold globally as an effective analgesic formula through healthcare providers since 1991, and it is #1 recommended for physiotherapy and chiropractic clinics.

Following we present 4 reasons why Biofreeze is #1 recommended for physiotherapy and chiropractic clinics.

Some of these factors have been mentioned in previous articles, but they are worth mentioning them again. Also it’s important to remember its significance on treating pain and the human body properly.

1. An alternative to Oral Pain Management Medications

Most of the times people choose to consume oral pain medications, in order to relieve muscle, back and joint pain.  However, this kind of pain can effectively relieved with the use of Biofreeze by applying it straight on the pain spot and without the unpleasant side effects of oral pain medications. For example, oral pain medications can cause problems from simple indigestion to stomach ulcers, kidney damage, depression and even stroke; therefore are better to be avoided. However, Biofreeze products are shown to have clinical efficacy when used as part of the treatment process in a variety of musculoskeletal pain conditions. This is because, Biofreeze delivers pain reduction through cryotherapy, an established mechanism for treating pain.

2. Scientifically proven to be more effective than ice

In general, cold therapy or cryotherapy is the use of cold means such us ice and topical analgesics as part of a medical treatment. Frequently, cryotherapy is used for treating pain and musculoskeletal injuries, since it creates a cooling sensation which helps overcome pain. However, by applying ice packs directly on the skin-pain spot can have several negative side effects. For example, it can cause more pain, numbness, burns, and frostbite. On the other hand, Biofreeze products provide the benefits of cryotherapy without causing any negative side effects. Also, Biofreeze helps to accelerate the recovery process and reduces the swelling on the injured area.

3. Enhanced Treatment Effects

Many clinicians use topical analgesics in combination with proven therapeutic interventions. Biofreeze roll-on or Biofreeze spray are suitable for use prior to a therapeutic intervention to reduce discomfort and pain, or afterwards to reduce post-treatment soreness. For example, Biofreeze is commonly integrated within soft-tissue massage, instrument assisted soft tissue mobilisation, hands-on mobilisations/manipulations, and modalities, because of the cooling effect of menthol – a natural pain reliever – to sooth minor muscle and joint pain. Moreover, Biofreeze Gel is a non-greasy gel that penetrates the skin quickly, and is especially effective for use in conjunction with hands-on manual therapy. 

4. Easy for the patient to stick to its care plan

The topical analgesic Biofreeze is really easy and safe to be applied from individuals as part of a care plan. Specifically, professionals seek to help their patients treat their pain effectively wherever they are and help them to be punctual with their care plan. Therefore, by ordering the application of Biofreeze on a daily basis professionals are confident that it will increase a patients’ adherence to self-care recommendations. Also, Biofreeze offers different product options to help patients treat a condition effectively; Biofreeze Spray can be applied on parts that we cannot reach easily, Biofreeze Roll-on is suitable for joint pain and conditions and Biofreeze Gel is better suited for big muscle areas.

Relief Pain at the office with Biofreeze®

by 25th February 2020

Do you pack the topical analgesic Biofreeze® in your office bag? If not, you should probably start today!

Most employees spent a significant amount of time on their office chair, working in front of a desk. Frequently, this causes several problems with back and shoulder pain which is an outcome of the poor posture during work. Specifically, a poor posture while sitting can cause a number of problems such as:

  • Poor joint alignment
  • General muscle/head aches
  • Increased shear forces within the spine effecting disc integrity
  • Compression of disc and joint structures
  • Compression/reduced space for nerves to course through the body
  • Reduced blood flow to muscles resulting in increased fatigue
  • Overuse injuries

The best solution to avoid these problems, is to have a good standing posture while sitting. However, under extra work load and stress remembering to maintain a good posture can be the last thing in our minds. Biofreeze® can help to relief pain effectively at the office by applying it directly on the affected area. Furthermore, as a study indicates* the use of Biofreeze® at the office before a therapeutic massage had more immediate and fast results on employees with shoulder pain in comparison with the employees that didn’t apply Biofreeze®.

Therefore, by applying Biofreeze® during office hours – especially in combination with after work physiotherapy sessions – can help you overcome pain caused by poor sitting posture. Moreover, all different Biofreeze® forms (Gel, Roll-on, Spray) can be easily found in pharmacies all over Cyprus and they can be carried around conveniently, as a result of their package size.

Find which Biofreeze form suits you better according to the specific body part you need to apply it on:

*Resource

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