Sports Massage: Does It Help With Recovery After A Workout?

Do you find yourself sore and aching after a heavy workout? If so, a massage after exercising may prove beneficial. A quick massage by a certified massage therapist can help ease the aches and pains of an extreme workout. Studies show that massage can help the muscles recover more quickly. One study looked at 11 healthy, young men. The researchers took a biopsy of the muscles in both legs. They were then put through an incredibly intense workout. Following the workout, the researchers did another muscle biopsy. The participants were then given a ten-minute Swedish massage, and another muscle biopsy was then done.

Researchers discovered that the massage impacted two genes specific to the muscle cells. The first gene helps reduce inflammation and the second gene stimulates the muscles to produce more mitochondria which are the muscle’s power cells. These mitochondria generate energy used by the cells. Every time you exercise, the number of these mitochondria increases, helping the muscles recover. According to this study, massage helps this process.

Getting massages after out can help bring relief to sore muscles. The massage helps with circulation as well as inducing a feeling of relaxation and wellness. A deep tissue massage performed by a certified massage therapist can help repair injured muscles. The massage can also treat muscle fatigue, spasm, chronic pain, and even a limited range of motion. A deep tissue massage works on the muscle tension spots easing the pain often associated with muscle or joint injury.

A sports massage can help speed recovery, improve athletic performance, maintain performance levels and improve conditioning. Collegiate and professional athletes often contract with a massage therapist. These elite athletes believe sports massage helps them recover quickly and continue their peak performance.

Many doctors will recommend waiting 24 hours following your massage before doing a massive work out again. Working out too soon after a massage may result in post-massage soreness. Your recovery time from the first workout session may also be delayed. On the other hand, light or moderate exercise may be helpful. This is particularly the case if you regularly use. Swimming a few laps or taking a brisk walk can help flush out the toxins which are released during a massage. This type of light exercise also helps keep the muscles elastic and healthy.

No matter if you decide to do a light workout after a massage or not, be sure and drink plenty of water. Two liters of water daily is the recommended amount to keep the body healthy and flush out the toxins.Your diet should be rich in fruits and vegetables and low in sugar and saturated fats. You should strive to get six to eight hours of sleep every night.

In 2008, the Physical Activity Guidelines were released by the U.S. Department of Health and Human Services. These guidelines urged Americans to get a degree of exercise each week. Sports massage is an integral part of helping an individual recover from these recommended workouts.


The Importance Of Eating Right Every Day

Eating right every day. However, they may not take this advice seriously. Part of the problem with motivating people is that most individuals will not take their health seriously until they are facing a problem. If they have recently gotten sick, or if they are dealing with a chronic physical condition which may be the result of their diet, they will then consider the options that are available that can help them get better. The best advice is always to eat properly to prevent these things from happening, and a few tips on how to eat a proper diet every day that will keep you happy and healthy.

What Type Of Food Should You Eat?

An Evaluation of the kind of food that you are currently on. You need to look at your diet regarding protein, carbohydrates, fat, and fiber. An unhealthy diet will include an abundance of carbohydrates and fat, and a minimal amount of protein and fiber in every meal. Fiber is what allows us to keep regular, and maintains the condition of our G.I. tract, something that can prevent diseases such as colon cancer from developing. Sugar is a substance that we all must have, but too much can cause physical problems. People that suffer from diabetes often had too much sugar in their diet, causing their pancreas to produce too much insulin, compromising its ability to function properly after a period. Finally, we do need fat in our diet, but we must avoid LDL-cholesterol. This can be found in fast food that we eat today. On the other hand, healthy fat in the form of HDL-cholesterol should be obtained from food such as fish, Chia seeds, and omega-3 fatty acids that are found in many supplements today.

What Supplements Can You Take To Improve Your Diet

To improve the amount of protein, or amino acids, that we consume every day, we need to drink protein drinks, especially if we are doing a considerable amount of weight lifting and running. To get plenty of healthy fiber into your diet, you can eat grains and leafy salads. There are fiber supplements that you can also obtain at your local store which will keep you regular and also keep your small and large intestines functional. For healthy fat, omega-3 fatty acids can be obtained through supplements with the same name, or by taking fish oil supplements that are available at every store. To limit the amount of processed sugar that we consume, eliminating candy, cookies, pastries, and sugary soft drinks can help get this under control. There are no sugar supplements that you can take, but you can monitor the amount that gets into your body by managing your diet in this way.

If you can modify your diet using the tips that have been provided, allowing you to eat healthy every day, your immune system will improve, and the amount of energy that you have throughout the day will increase manifold, helping you to be and feel much more healthy. By managing our diet, and taking these regular supplements, you will be on your way to feeling better and stronger than you have in years.


Eating Right And Fitness Info To Enhance Your Life

Eating right and being fitter throuhealthy-bodygh exercise are ways you can make sure you maintain a healthy weight. Plus, your overall physical and mental health will be better when you give your body what it needs. These tips will get started with this so you can change how you treat yourself.

Working On An Exercise Plan

Getting started with your training plan is not that difficult, you just have to find workouts that you can regularly do that target various areas of your body. For instance, you can start by lifting weights, running on a treadmill, jumping rope, and doing crunches. Of course, these are not going to be all you need or should do. One thing that can help is to find an exercise guidebook of some kind or to get someone to train you. Gyms offer personal trainers that you can pay for a lot of the time that can teach you everything you need to do.

Getting a membership is a good idea, especially if it’s one that lasts a year or so. Just know that you end up not going, you’re throwing your money away. It can be hard to start going because you may feel like you’re being watched by other people and will feel self-conscious. If people are rude to you, let the gym staff know because that is frowned upon in most places. It also helps to realize that everyone there was in your shoes once, and that’s why nobody cares what you’re doing there.

Eating Well

It’s just as difficult to start eating well as it is to start exercising. The good news is, when you start to do it regularly, it will quickly become a habit. To get started, you need to get rid of all of the junk food out of your home, so you’re not tempted by it. Even if you get off to a good start and avoid harmful foods and beverages, you’re going to find that during moments of weakness it is very easy to slip up.

Figure out how many calories you should eat at your body weight to get to one that is more ideal. Its like you’re not getting enough food at first, but try to take it slow. Avoid things like frozen dinners and start to take control of what you put in your food, so you are aware of the nutritional content. Don’t buy into any of those fad diets that are costly to work with. No pills or crash diets are going to work that well and are just out on the market to make money instead of to help people.

By exercising and making sure you eat healthily, you can extend your life and make yourself feel great. Not to mention, when you look at yourself in the mirror it will boost your confidence. Start as soon as possible and don’t put it off for the best results!


Body Health 101 Tips

Body health is a growing concern among the population, and with due cause. With modern medical science having eliminated most of the scourges of the past century ranging from dysentery to polio, once-obscure medical problems are now becoming the leading causes of death in the industrial world. For many centuries, tobacco was considered perfectly healthy as the long-term effects of tobacco seldom mattered in an age when other health problems tended to induce mortality sooner. Where once heart disease was seen as a preferable way to die, it has now become a looming terror inside the medical world.


This has been caused in part by humanity’s ingenuity. We have machines to cater to many of our daily tasks, and our agricultural sciences have advanced so far that starvation is, in many parts of the world, a nightmare that no longer exists. With this in mind, many people are finding that overabundance has become the bane of their health. Body health 101 these days comes from handling surplus. That said, some truly ancient health measures have stood the test of time and are still relevant in the modern world. Some elements of body health have changed, but now, in an age when many diseases are preventable, things are far safer.

Proper hygiene is essential to a healthy body. Washing your hands with some frequency is a good idea, ideally with soap. Bathing daily is also a good idea for most people for health reasons as readily as maintaining their personal appearance. Both of these practices are ideal for lowering the potential of infections to take hold in the human body, as well as sloughing off bacteria and other microorganisms that might make a person sick. Washing produces thoroughly, and cooking meats safely are also the best way to avoid foodborne pathogens.

In a similar vein, a proper diet is always a good idea. Fast food and eating out should be prevented as much as possible, as the caloric intake of these places tends to be quite high. Also, they tend to have unhealthy doses of sodium and bad fats. Learning to cook quick and easy meals is a healthier way of feeding oneself, as well as a far cheaper way in the long run. While home cooked meals are not automatically healthy, they are less fattening and more filling than fast food meals. For the truly dedicated fitness buffs, there are reams of information out there about maximizing your nutritional intake that one should also look into.

Getting enough exercise is, of course, a vital thing in an age when many tasks are now handled automatically. This does not, however, automatically mean going to a gym. There are many ways to get more physical activity in your life, ranging from bicycling to nearby locations rather than driving when the weather ‘s nice to parking your car in a distant area for more walking. A few home exercises a day are also a good idea, and not all of them require spending money on an exercise machine either.