Fitness
Western Wildfires Are Contributing to New York’s Worst Air Quality in Years
Before the 2021 fire season in the western U.S. began, experts knew it was going to be bad. Now, people across the country are seeing just “how bad,” as smoke from the fires has spread all the way to the East Coast. Common wisdom says where there’s smoke, there’s fire. However, in this case, those enormous western wildfires are thousands of miles away.
Fires were expected in many western states due to historically bad drought conditions and record high temperatures. There are 78 active large western wildfires across 13 states, according to the National Interagency Fire Center. In total, more than 1.3 million acres have burned. The agency is predicting above average fire potential for large areas of the West until September.
The Bootleg Fire
Right now, the largest fire burning is southern Oregon’s Bootleg Fire. Started by a lightning strike, the fire is the fourth largest in Oregon history at more than 395,000 acres. In terms of size, that’s an area larger than Los Angeles. Fire crews have had to retreat to safety zones for 11 consecutive days due to the quickly shifting blaze.
The Bootleg Fire is large enough to create its own weather. Pyrocumulus clouds, aka fire clouds, form when heat from wildfires rises rapidly, condensing any moisture. These clouds can then create lightning and high winds, not helpful to crews fighting the fires. At the end of June, pyrocumulus clouds formed by wildfires in British Columbia, Canada, caused more than 700,000 lightning strikes in a single 24-hour period, starting new fires across the province.
In 2020, smoke from wildfires formed a wall across the entire West Coast causing hazy days and apocalyptic-looking red skies. During a period in last September, San Francisco, Seattle, and Portland had some of the worst air quality numbers in the world. This year, smoke is moving eastward across the U.S., especially to the Midwest and Northeast. Today, the Statue of Liberty was shrouded in smoke and New York City is reporting some of its worst air quality in 15 years.
As for the Bootleg Fire, while it’s 30 percent contained, it won’t be extinguished anytime soon. Katy O’Hara, a fire management specialist for the National Park Service, told CNN that due to the size of the fire, the only thing that could extinguish it is the weather.
“The scope and scale of the Bootleg Fire will require a season ending weather event such as a significant storm that is either widespread wetting rain or snow, which in southern Oregon typically occurs in the late fall,” O’Hara said.
Fireproofing for future fire seasons
Interestingly, one section of forest that burned during the Bootleg Fire may help provide answers for fire seasons to come. For a decade, ecologists have been “fireproofing” the 30,000-acre Sycan Marsh Preserve. This meant removing young trees and doing planned burns. So, when the fire reached the preserve, firefighters said that instead of jumping from tree to tree, the fire moved on the ground. Because of this, they were able to better control it and protect portions of the forest. For a region increasingly affected by climate change, this kind of forest management might point the way forward.
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The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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