Compression shirts are one of those items I see more and more in gyms. People have started to reconsider how they think about compression gear, and started to enjoy the full benefits of compression performance clothing. This article will help you choose the best compression shirts in order to unlock your true athletic potential. It is going to cover what the benefits of upper body compression clothing and which ones are the best compression shirts.
Compression garments are designed to hold your body tight, in order to apply pressure on the veins and help blood circulation. This has many positive effects, like better muscle performance, quicker muscle recovery and decreased risk of injury.
Runners have been the first ones to embrace and benefit from compression wear, but slowly other sports started to catch up as well. Now cyclists, soccer and basketball, badminton players can all be seen wearing compression clothing.
Although the sheer success of compression garments should be proof of their effectiveness, the scientific evidence is not clear about their effectiveness. Although many studies demonstrated the benefits of the best compression socks and the best compression shirts, but these studies all used different models, so their results are not conclusive.
A 2015 study performed by Stickford et al. found that wearing compression garments significantly improved running economy at higher speeds. Although there was no difference in muscle workrate at submaximal speeds.
One of the most cited studies about compression shirts was performed by Daniel J Cipriani. He conducted a study where he tried to assess the benefits of wearing compression shirts with expert cyclists. Cyclists taking part in the study reported significant perceived benefits in post-ride recovery.
Several studies have proven that compression socks reduce delayed onset muscle soreness. Many runners had similar experience. By applying pressure on the veins and reducing their diameter the blood flows quicker from the muscles. As the blood washes through the muscles, it flushes away the lactate and other waste materials.
In 2014 the Australian Family Physician – a publication geared at providing evidence-based medical advice – published a study claiming that compression shirts and leggings improved balance while helping injury prevention.
In 2009 Kemmler published a study where he wanted to find out the effect of compression socks on maximal running effort. The study concluded, that running effort was aided by wearing compression socks. The difference in performance most likely came from improved running ergonomy.
One of the most revealing and surprising studies was performed by Varela-Sanz in 2011. He and his colleagues were examining what causes the effectiveness of compression socks. Their finding was the most remarkable out of all the studies. They found that compression socks decreased the average heart rate in runners wearing compression gear over medium distances.
The main positive effect of compression clothing is its effect on the circulatory system. The blood travels quicker from the organs to the muscles, providing a steady stream of nutrients, helping the muscles regenerate themselves and grow.
The firm, yet elastic material of the shirts stabilises the muscles. By keeping the muscles in a firm structure, the muscles keep their alignment and the risk of injury is reduced.
But exactly what type of compression gear do you need? Let’s concentrate on the types of compression shirts on the market. If you need recovery or performance enhancement in other areas of your body, you might want to look at compression socks and leggings, compression sleeves or compression shorts.
A short video about how to wear compression shirts:
Functional clothing such as compression shirts are put into the following categories:
Medical: These functional compression shirts are for patients who suffer from chronic muscle or tendon injuries. They are usually available only with a doctor’s prescription.
Sports: These are for professional athletes or weekend warriors who want to enhance their performance or recover faster after a demanding workout.
Vanity: People wear these mainly for aesthetic reasons, they give the body tone and shape.
Cross-functional: These compression shirts combine features from the above categories, giving protection to the muscles while toning the body and helping it recover quicker.
Upper body compression apparel comes in all types of shapes and colours, treating different issues. Exactly what benefits can you expect from wearing the best compression shirts?
Improved blood circulation in the upper body. All compression garments work based on these premises, regardless if we are speaking about compression hand sleeves, wrist bands or the best compression shirts.
The increased blood flow delivers more nutrients to the muscles quicker, and washing out the waste materials from the muscles. Such waste products include lactic acid and carbon dioxide. The lactic acid is responsible for delayed onset muscle soreness, which causes fatigue and discomfort in the muscles even up to 72 hours after exercise. Delayed onset muscle soreness (DOMS) is another term used for this phenomena.
The increased blood flow also aids recovery. In case of inflammation, the T cells of the immune system reach the inflamed area and heal it quicker.
The increased economy of movement helps by reducing the number of muscles that need to activate for a given movement pattern. Those muscles that activate, perform their movements more efficiently, so by achieving the same results with less energy.
If you like exercising outdoors, you need compression shirts with sun protection. The best compression T-shirts are infused with protective material that has up to 50 SPF sun protection rating.
The manufacturers might put antibacterial materials into the fabric. Most notably Copper Compression produces the best antibacterial upper body compression wearables. Thin lines of copper are woven into the fabric, fighting bacteria that otherwise infest the compression shirt when you sweat. This preventive system reduces body odour.
The best compression shirts have moisture wicking abilities. The sweat can evaporate from the skin, resulting in a much better, more comfortable workout experience.
However athletes are not the only ones who can benefit from using compression shirts. The best upper body compression garments have other benefits for the general public.
If you have put on a little weight recently, or you already started an exercise routine, but you want to experience some quick results, slimming compression shirts.
Just put on one of the best compression shirts under your regular T-shirts. You won’t believe the results. They smooth out the little extra weight you might have here or there, while offering support to the muscles. You can find short sleeve or long sleeve models as well on the market. To experience all the benefits, find a model that fits you perfectly.
Some men suffer from overgrowth of tissue in the breast area. Even though they exercise regularly, this area is still overgrown. Compression shirts help smooth out the breasts, and loose weight quicker from this part of the body.
Casual people can wear compression shirts too. With some movies portraying the likes of Batman and Superman and at the same time montages of fit, muscular actors exercising on the big screen wearing compression shirts, the general public has also become more accepting of these garments.
There are differences in the design of the best compression shirts for men and the best compression shirts for women. Since the two sexes have different muscular makeup, their compression shirts also have different designs. Also the designs of these two models differ.
Most athletes could use a long sleeve compression shirt. When playing outside the UA Heatgear gives much needed protection against the sunlight. Powered with a strong, UPF 30+ UV Ray protection, it protects the skin from the sun’s harmful rays.
Made of the HeatGear fabric, and combining all the benefits of UnderArmour Compression. It lets your skin breathe and dry up. It has stretch-mesh underarm panels to deliver strategic ventilation to the place where sweating is the biggest issue for most people.
When playing sports mobility is of the essence. The best compression shirts get a very delicate balance right. They are strong and firm enough to press your muscles and give shape to your body, but they give you a lot of mobility.
When you are playing outside, you get sweaty easily. The UA Heatgear works so well because it has a moisture wicking system that transports the sweat away from your body.
This short sleeve model is comfortable, stretchable and gives you all the benefits of compression technology. Just like the UnderArmour Heatgear, this model also comes with stretch-mesh underarm panels to provide better ventilation and keep your skin dry throughout exercising.
It also has UV protection, an essential element if you are exercising outside. The model comes with four way stretch fabrication that allows enhanced mobility whichever direction you want it. For further protection its moisture wicking transport system wicks sweat away from the skin.
Made of synthetic materials, 84% polyester and 16% elastane. This fabric makeup gives great tone to your body while still letting it move and stretch. You will not want to take them off, looking like Adonis with a perfectly toned body and feeling so comfortable.
This compression shirt is an excellent choice for runners. Runners need to have a base layer shirt to provide added structure and support for their muscles. The compression fit of the JustOneStyle shirt bolsters support and produces better blood circulation.
As most runners prefer running outdoors over the treadmill, it is vital that the best running compression shirts come equipped with UV radiation protection.
Thankfully the JustOneStyle Compression running shirts are machine washable, saving you considerable time and effort.
Comes at a considerably cheaper price than its UnderArmour counterparts. With this compression shirt you get a great model that feels comfortable and provides all the benefits of compression technology for a value price.
Maybe many people wouldn’t wear these to the gym, or show up publicly in these, but these compression shirts are an excellent way to look muscular while living out your inner geek. Available in many designs, such as Captain America, the Flash, Batman and Superman.
The shirts were made from the patented Under Armour HeatGear fabric. This 4-way stretch fabrication allows for greater mobility while giving more tone to your body. The moisture transport system of the fabric wicks away your sweat and dries up fast. Since you can wear these shirts the whole day, the fabrics anti-odor technology prevents the growth of odor causing microbes. At the same time the fabric prevents your skin from the harmful UV rays of the Sun.
This compression shirt is made of ultra soft fabric (92% polyester and 8% spandex) to provide a smooth, comfortable feel on your body with very little weight and no restriction. The fabric is elastic and durable, blocs out 98.8% of the UV light.
Great for all sports, such as running, tennis, weight training, yoga, cycling, skiing and snowboarding. It’s quick time dry system lets the sweat evaporate from your skin. The shirt allows two way air circulation, to keep you warm during the winter, and dry during summer months.
You get to enjoy all the benefits of the best compression shirt for women without sacrificing comfort or looks. Do better in the gym, and recover faster from workouts while looking great in the best compression shirt for women.
The best compression shirts allow you to enjoy all the benefits of compression clothing on your upper body. They give you protection against the elements, yet improve blood circulation. They don’t restrict your movement, but add tone to your body. The best compression shirts for men and women can help your whole workout tremendously, or make weight loss quicker.
Here at CompressionCarl we get the same question over and over again: should I buy compression socks or compression sleeves? There is no definite answer, each person’s situation is different. There are pros and cons to wearing both compression sleeves and compression socks. Let’s take a look at them and put an end to the compression socks vs sleeves question once and for all.
I wish I could tell you exactly which one is better, but the truth is that there is no one size fits all solution. Personal preference is going to influence the choice, just as comfort levels and the type of activity you do. If you are a runner suffering from shin splints compression sleeves might be a better option. For nurses compression socks might be better.
Socks are more effective in helping the veins in your feet in pumping blood up to the heart. The extra pressure put on the veins helps them regain their original, narrow shape and thus the deoxygenated blood can flow unobstructed to the heart. Then the heart pumps it through the organs, filling up the blood with nutrients and oxygen, all necessary for proper regeneration and muscle work. This is especially important if you regularly suffer from inflammation. An acute, local version of inflammation is plantar fasciitis, a surprisingly common diagnosis among runners.
One of the biggest differences between compression socks vs sleeves is the mobility they offer. Since sleeves cover a smaller part of your foot, they also give you greater mobility. This is true especially for the toes, which are completely free with compression sleeves.
If you are a weightlifter, a golf or a tennis player, then compression elbow sleeves can give your arms support without restricting your movement.
There are certain compression socks which reach over your knees. These ones give your knee joints more support, but restrict your mobility a little bit.
When your legs retain too much water, your legs suffer of edema. Wearing the best edema compression socks is the most effective treatment. This is a condition where the larger surface of the socks really helps. By covering your whole feet, the socks achieve a lot better circulation than compression sleeves.
This helps the excess fluid wash out from the cells and the edema to subside.
On the other hand, the more the compression garment covers, the larger part of your body can benefit from the effects of compression.
If you have inflammation around your toes, compression socks are the choice to go with.
After a demanding workout it is normal to feel tired and soreness in the muscles. This phenomena is called delayed onset muscle soreness.
The sore feeling in your muscles comes from lactic acid buildup. This material builds up in your muscles during extensive exercise. Compression garments help reduce the buildup of lactic acid during workouts, and improve circulation to wash it out of the muscles after the workout is over.
Compression sleeves are better during exercise, since they give you more mobility. At the same time they reduce the vibration of the muscles just like compression socks do.
However after workouts compression socks improve your circulation more, thus they help the waste materials wash out of the muscles quicker.
Compression socks cover your whole leg, thus preventing the blood from pooling up. They apply pressure to even the smallest veins inside your leg, thus improving circulation even more.
When it comes to shin splints, compression sleeves do just as well. Shin splints are not affected by what goes on inside your feet.
With compression sleeves, you need to wear an extra sock over the sleeve. This makes compression socks a favoured item among office workers, pilots and nurses. Compression socks are ideal for increasing blood flow while sitting or standing for extended periods of time. This makes them a favoured choice among office workers, teachers and nurses.
Compression socks – unlike sleeves – cover your whole leg from your toes to your knees. This covering gives your legs the most benefit from compression technology, hence they are a safe choice to start with if you are a new compression user.
Here is a video about how compression socks vs sleeves work:
One of the biggest pros to wearing sleeves is that they are easier to put on. Anybody who is over thirty and tried to put on compression socks can attest that they can be quite a workout. They have to be tight, and strong, so pulling them on over your legs can be quite a challenge. With sleeves a significant part of the item is missing, you basically only have to pull a tube over your leg – albeit a very tightly fitting tube.
For competitive long distance runner, if the socks get displaced during a run it can be the end of the race. The sudden discomfort can get a runner out of her zone, and the race is done. Realigning the socks might help, but this takes important minutes from race time, and the muscles can become cold and stiff during the process.
There are no such problems with sleeves. Even if they get saggy, just stopping for a split second and pulling them up again should get the job done.
Sleeves are a much better option for triathletes. After getting out of the water, the legs are wet. This makes putting up a pair of dry socks impossible. If you try this, the socks will come down to your ankles. Compression wearables will aid running result and post-race recovery, not to mention that many racers claim that they helps with a faster transition from swimming to the bike. The custom is to wear them under the swimsuit.
Compression sleeves are easier and quicker to wash. Although if your garments are machine washable, then whether they are socks or sleeves makes no real difference.
Whether you are a runner, an office worker or a nurse compression socks and sleeves can both improve your circulation immensely. They both help with certain conditions, but whether one should choose compression socks or compression sleeves depends on a lot of factors.
In the question of compression socks vs sleeves the former can be more helpful since it covers a larger area of the ligament. This results in better blood circulation. Compression sleeves reduce movement less, and are easier to put on.
Are your legs swollen? Do they appear thicker than normal? Chances are that you are suffering of edema, commonly referred to as swollen feet. In this article we are going to focus on what steps you can take to prevent or end this condition. We will also take an in-depth look at which ones are the best compression socks for edema.
Edema is a clinical term for water retention. In everyday life you might refer to it as swelling. The feet – most likely the ankles – get fat and heavy. This occurs either because the circulatory system can’t transport the excess fluid away from the swollen area, or because the body can’t get rid of the fluids.
The symptoms of swelling include tight skin, bloated legs, or skin marks. In very severe cases of edema if you press the skin at the swollen area it retains its shape only after 20 seconds. At that point even the best compression socks for edema might not be enough. Consult with a trained physician.
Edema can appear as a result of several causes. Pregnancy, humid weather, running injuries, sitting or standing for extended periods of time. In other cases the failure of the circulatory system is the cause. Kidney failure is also a common cause. With ageing edema becomes more common, and some medications have edema as a side effect. People taking long flights and pilots may also experience swelling of the feet, as a side effect of deep vein thrombosis. In all of these cases choosing and wearing the best compression socks for edema can do wonders for the health of your feet.
To understand what causes edema, you have to know about two terms: hydrostatic and osmotic pressure. Both types of pressure influence how much fluid gets into the veins from the cells and vice versa. The pressure that fluids put on the walls of the veins is called hydrostatic pressure. Osmotic pressure is generated by proteins and the blood plasma.
If the hydrostatic pressure rises in the veins, there will be more edema. Similar effects will follow if the osmotic pressure falls in the veins or rises in the cells. These factors can be influenced by drinking enough water and eating healthy. Eating just enough salt and minerals as well as drinking at least eight glasses of water every day will go a long way to keep the osmotic and hydrostatic pressure at an adequate level.
The best compression socks for edema can do wonders for ending the condition. You can speed up the healing process by eating a certain diet, or applying cream to the swollen area. However the combination of these two work best. Although in most cases just choosing and wearing the best compression socks for swelling consistently should be enough.
Edema compression socks work by helping the blood flow back towards the heart and thus helping it wash out the excess fluids from your legs.
The BeFit24s are one of the best compression socks for edema. If you feel discomfort, puffy and swollen feet after a whole day of work, the BeFit 24 compression socks for edema can help treat the condition.
One of the biggest users of edema compression socks are pregnant women. Other, chemical based remedies are not safe to use during pregnancy, as the chemicals might affect the baby.
During pregnancy the weight of the featus puts extra pressure on the veins. The circulatory system struggles to remove all the fluids from the legs. There are different models on the market, differing mostly in their length. Full length models that cover the whole leg as well as the stomach are called maternity compression leggings. If you see varicose veins and experience swelling only in your lower extremities, than pregnancy compression socks might be enough for you.
With most things in life, regular exercise can make a whole world of difference. The movement of the muscles has a natural massaging effect on the veins, which helps move the fluid away from the swollen area.
Consuming too much salt can increase the osmotic pressure inside the veins. This can be solved either by consuming less salt, or drinking more water.
Elevating your legs while sleeping helps the blood flow quicker from your lower extremities, the veins can transport the excess fluid away from your legs quicker. This also helps a lot if you struggle with varicose veins.
Avoid standing or sitting for extended periods. This is the primary cause of the breakdown if the circulatory system in your lower extremities. Walk around, move a little it every hour when you are sitting down. Take a nap with your feet elevated every afternoon.
Loosing weight can also help a lot, as the excess weight puts more pressure on your veins. Just as with salt, it might be wise to limit your sugar, alcohol and caffeine intake. Caffeine and alcohol dehydrate the body, sugar raises the osmotic pressure inside your veins.
There are alternate therapies claiming to be effective at treating swelling. These include acupuncture, massage therapy and plant-based organic pills and supplements. I am sceptical how effective these would be on their own, but they could be a good added way to speed up the healing process, together with a pair of the best compression socks for treating swelling.
The best compression socks for edema start improving your circulation as soon as you put them up according to Vein Directory. However it is possible that it will take 24 hours or even a few days before you start to see the swelling reduce. If you don’t see the edema slowly going away, either the compression socks are not fitting properly, or they are not strong enough. Maybe you have some other physical condition, which doesn’t allow the swelling of your feet to stop.
The best compression socks for edema work on a very simple premise. By putting pressure on the legs they reduce the diameter of the veins. This speeds up the blood flow.
The best type of compression socks for edema are all graduated compression socks. These models put the most pressure on the ankles the level of compression gets smaller gradually as it gets higher on the legs.
Another type of compression is uniform compression. That type puts the same amount of pressure everywhere on the legs. Although research showed that graduated compression is more effective at treating most venous disorders than uniform compression, the latter is prescribed by doctors in treatment of edema. In 2004 Partsch, Winiger and Lun found that graduated, between 11 to 21 mm Hg pressure was the best compression socks for treating edema after a long day of standing or sitting.
Hg mm stands for millimetres of mercury, it is used for measuring the strength of the compression socks by how much pressure they put on your legs.
Mild compression: 8-15 mm Hg. Used for treating situational, easy cases of edema.
Moderate compression: 15-20 mm Hg. Used for treating mild to moderate swelling and leg pain. Most compression socks for treating swelling in nurses, teachers and truck drivers are in this range.
Firm compression: 20-30 mm Hg. Used for treating more severe cases of edema, mostly with bed ridden patients, as this type can prevent venous leg ulcers.
Extra firm compression: Over 30 mm Hg. Also called medical grade compression, doctors prescribe them in extreme cases of leg swelling, mostly with people who suffer from diabetes.
The best amount of pressure for treating edema is between 15 to 20 mm Hg. Benigni et al performed a study to determine what is the best amount of pressure to use to treat different venous diseases. They have found that lower, 15-20 mm Hg pressure was more effective at treating swollen feet than l0 mm Hg pressure or lower.
This pressure between 15 and 20 mm Hg is recommended by most physicians for treating venous diseases. More severe cases might require compression socks between 20 and 30 mm Hg pressure. Models over 30 mm Hg are very rare and they are available only with a doctor’s prescription.
The short answer is no. There is no real difference in how edema compression socks or stockings work, or how effective they can be at treating swollen feet. The main difference is their length. Socks usually end just below your knees. Stockings can cover your lower abdomin. This is an important feature if you experience swelling in this area, which is common with pregnant women. As a rule of thumb I advise to use the shortest compression garments that cover the swollen area, but nothing more. Putting on and taking off these garments can be a hassle, and if you choose a poor model it can get really sweaty.
If you suffer from edema at the end of your day, these compression socks are the perfect fit for you. They are simply the best compression socks for edema. By applying between 10-14 mm Hg pressure on your legs, these socks help treat edema by helping your veins wash out the excess fluid from your legs. As a great sideffect these socks treat and prevent the appearance of varicose veins.
You wear these socks during flights. The graduated compression prevents edema in your legs, which commonly tortures flight travellers around the world.
The socks are made of 55% elastane and 45% polyamide. This combination lets your feet breathe, so it stays clean and dry even if you wear them during your workday.
This open toe models are medical grade compression socks that put anywhere between 18 and 21 mm Hg pressure on your legs.
The flat seams are one of the best features of these socks. The design of the socks prevents blisters and chaffing. The dense structure of the material is designed to aid blood flow during long flights and workdays, thus reducing swelling. The socks are made of 80% polyamide and 20% lycra.
The heel zone has a strong design to give your legs additional support and extend the service time of these products.
These socks were designed mainly in airline travellers in mid, but since they treat edema well in the air, there is no reason why they couldn’t treat swelling just as well on the ground.
They put between 14 and 18 mm Hg graduated pressure on your legs to prevent swelling and DVT. The maximum compression slowly decreases from your ankles up towards your knees.
The reinforced material and the heel cup guarantee durability and comfort. The graduated compression technology is ideal for helping blood flow and helping the excess fluids get out of the legs. The best compression socks for edema work by applying graduated compression on the legs, so does this model.
You can find all the information about the best types of compression socks for you on CompressionCarl. So far I didn’t talk a lot about how long you should wear compression socks. In this article I will tell you exactly when to put on and when to remove your compression socks based on your conditions.
My goal is to give you exact advice, and share some tips from top experts of the field. There is so much misleading information on the internet about exactly how long you should wear compression socks, that I felt compelled to write an article that clears up the subject once and for all.
The amount of time you should spend with your compression socks on varies based on what you use them for in the first place. This is an opinion that is shared by several experts, such as the Lafayette Regional Vein and Laser Center. A runner looking for quicker recovery is in a completely different situation than a young backbacker who wants to prevent DVT. Wearing compression socks after a surgery is also different.
If you are wearing the socks for general venous health, it is possible that you don’t even need compression socks. You can contribute a lot to healthy veins by being in good shape, taking at least 10 000 steps and drinking at least eight cups of water each day. If you still notice varicose veins on your legs, consult with a trained physician.
Other jobs involve sitting in one place for hours on end. Working in front of the computer or driving trucks belong in this category. Walking has an important part in helping the circulatory system. The contraction and expansion of the muscles pushes the walls of the veins together and then releases them, which helps move the blood around. For people in sitting occupations I recommend wearing compression socks during the whole work shift. Standing up sometimes and taking a short walk should do wonders too.
Compression socks are also popular with airline travellers and pilots. The legs are under different pressure on the ground than up in the air, which affects the veins. Small blood cloths might travel in the circulatory system and get stuck inside the veins of larger muscles groups, also called deep veins. This is where the name of the phenomena comes from – deep vein thrombosis (DVT). Compression socks reduce the risk of DVT during long flights. If I travel I already go to the airport wearing my compression socks. If it very hot, or I don’t want to be seen in my hip Physix Gear Sport compression socks, I just go to the restroom after checking in and put my socks on.
The ankles are prone to swelling during long flights. The walls of the veins loose their firmness as a result of the pressure difference, the circulatory system can’t transport the intracellular fluids away. Hence the swollen ankles. Wearing compression socks for the whole duration of the flight prevents the swelling of the ankles.
Post surgery compression socks reduce the development of blood cloths, not to mention they makes a whole world’s difference in cosmetics after small vein sclerotherapy. Dr. Nicholas Kemp recommends wearing compression socks after vein sclerotherapy of laser vein surgery. Needless to say, that if your physician sees fit, you should keep wearing compression garments during the time you are recovering in bed. Just to be sure, wearing them 1-2 weeks after leaving the hospital, until the final checkup is wise. Once the patient is out of the hospital blood cloths are very rare, but it is better to e safe than sorry. Wear them as much as you can.
Getting rid of venous leg ulcers is a full time job. Wearing compression garments for 24 hours a day is a standard part of a VLU recovery protocol. Stockings and socks designed for this purpose can put anywhere between 30 to 50 mm Hg pressure on your legs. They can hold really tight, which prevents some people from sleeping. If you are one of these people, your physician can recommend alternative recovery devices, such as leg wraps or the Circ-Aid machine.
One of the early adopters of compression therapy were runners. Empirical evidence suggests that compression therapy aids runners during competition by lowering their heart rate and raising their lactate threshold. Runners should put on their compression socks before warm-up, and have them on until the end of cool down.
However more runners use compression socks after races to recover faster. There are multiple recovery devices one can use to get regain the freshness of their muscles sooner. The exact time you should put on your compression sock might differ, but as a general rule put them on as soon as you can after the race, and leave them on for at least six hours. You can even leave them on during the night for your sleep.
How long should you wear compression socks? That depends largely on what you use them for. Runners, nurses or patients recovering from surgery all have different needs. As a result, they should wear compression socks for different time lengths. If you have any questions, share it in the comments below.