Posted by on 25 October 2009 | 3 Comments
Thermoregulation: Keeping your body at its correct operating temperature
Your body operates best when at the right temperature and muscles must be kept warm for optimal performance and to avoid injury. Overheating is just as bad, it puts stress on your heart and slows your reactions.
The main difference between compression garments and regular clothing is their ability to efficiently remove perspiration from the skin. This is achieved by the use of moisture wicking fabrics and the garments tight fitting nature. Unlike other breathable garments such as quick dry t-shirts you do not get perspiration pooling on the skin. This means that in hot climates your cooling system continues to work efficiently and that in the cold you are not wearing wet clothing therefore will stay warmer.
Reduced Muscle Oscillation: Stopping micro damage caused to the muscle by shake on impact
Every time you move your muscles move too. When they do small tears appear within the muscle tissue. The presence of these tears along with the build up of lactic acid is what causes muscle pain both during and post exercise. By reducing the rate at which this damage takes place you are able to work for longer and experience less pain following training.
Increased Circulation: Increased blood flow means faster delivery of nutrients to the muscle, and a quicker removal of waste products
This is the main benefit that is advertised by manufacturers and they all have their claims around the performance of the garments. By speeding up blood flow you get food to your muscles faster and remove waste products such as lactic acid more efficiently. This means that you should experience a higher level of performance and faster recovery times when wearing the garments post exercise. This in turn will let you train harder in your next session.
Increased proprioception: Helping your body to know where it is in space
Your bodies proprioceptors help you to know where your arm is in relation to your body or you foot in relation to the ground. By having a garment that is effectively a second skin you are heightening these senses. This is achieved through the contact with the skin and the elastic properties of the fabric and is the same principle used by medical professionals when they apply strapping or a compression bandage to a joint injury. Not only do they add support but they help you to become more aware of your range of movement.
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Posted by on 21 October 2009 | 0 Comments
Muscles go into a tight state for several reasons. One reason is because it is guarding and protecting itself from damaged muscles. Muscle can be damaged in a positive way if it is simply tight for being worked out hard to exhaustion. Or it can be negative if the muscle is over exerted or over trained. Another reason is dehydration. The human body is made up of 70% water, without proper hydration levels the body shuts down into various degrees. One of which is becoming fascially restricted; restricting the body’s biomechanics.
Most chronic muscular tension comes from postural reflexes altered by injury, emotional stress, or repetitive use patterns. Everyone has tight muscles sometimes, and some people have tight muscles all the time. While tightness is certainly uncomfortable and a request for attention, it is not a useful adjective for diagnosis, because this sensation has several causes. Treatment for one type of tight muscle can actually make another worse. Learn six types of tightness so you can respond to your muscles' complaints more effectively.
1. Short and overused
After an intense workout, the muscles in your legs may feel tight and sore, because they have been overused. The muscles are contracted and could benefit from gentle stretching, especially while they are warm from activity.
2. Long and overused, but weak
Unbalanced posture creates imbalanced muscles. Some muscles will be short and contracted. Others will be long for counterbalance, which creates stiffness that feels like tightness. Computer posture is a great example. The muscles in the front of the chest are short and overused. The upper back and shoulders are overstretched and working in a compromised, weakened position. Isometric exercises, such as squeezing the shoulder blades together and down to shorten and strengthen the upper back muscles, are effective.
3. Underused and weak
If a muscle is not used, it will waste away and the surrounding connective tissue and fascia become dense. In computer posture, several arm muscles fall into this category. Gradually increase strength through exercise to rebuild the health of the muscle and feeling of suppleness to the fascia.
4. Strained
Muscles that are overused to the point of strain tighten up for protection. The first step in healing is rest. Ice, heat, or a combination can help, too. Then gradually introduce exercise and stretching. It is important to back off your usual routine and build up slowly to avoid additional strain.
5. Trigger points
Strain can create trigger points and so can structural imbalance, poor posture, and being cold. These knots are often described as tightness. The best treatment is warming the muscle, pressing or massaging the tender points, and then stretching.
6. Scar tissue
Muscles and connective tissue that have been damaged, either from a sudden injury or continual microtrauma of poor alignment, repair themselves with stiff, inflexible scar tissue. Manual therapy like deep tissue and cross fiber friction massage is an effective treatment. Gentle stretching sometimes helps, but overstretching creates microtears in the connective tissue and even more scar tissue.
DEEP TISSUE MASSAGE
Deep tissue massage is a kind of massage therapy which centres its attention primarily on the ailing, the sore, the painful, and the distressed deeper layers of muscles and connective tissues. Its therapeutic benefits are particularly beneficial for chronically tight and constricted areas such as in cases of stiff necks, tightness of lower backs and aching shoulders.
Deep tissue massage is useful in dealing with painful contractions and spasms due to stress, strain, or injury because that is the only way to get to the root of the problem. By applying firm pressure and direct friction across the grain and fabric of the muscles, deep tissue massage aims to break down the troublesome adhesions to restore proper blood circulation, reinstate full movement and heal the inflamed tissues.
The therapists performing the massage may use fingertips, knuckles, hands, elbows and forearms during the therapy session and alternate them during the various stages. Clients are frequently asked to take in deep breaths as the therapists dig deeply into a particularly tense area.
Yes, it can be painful. In addition, there is usually some measure of soreness immediately after the treatment which can last up to an entire day. However, the pain of the therapy, and the lingering soreness afterwards, is nothing compared to the pain before the treatment and it comes with the knowledge that it will all be over very shortly. The therapist may suggest applying an icepack to the sore area.
Deep tissue massage sets its sights on more limited, problematic areas such as those afflicted with:
• Chronic or acute pains
• Diminished mobility or limited range of motion.
• Healing areas after traumas or injuries caused by falls, sports injuries, whiplashes from car accidents and so on.
• Strains from repetitive motion such as the carpal tunnel syndrome.
• Pains due to incorrect posturing of the body.
• Muscle tension, contractions or spasms.
To flush out metabolic waste from the massaged tissues, clients should drink plenty of water after the massage therapy.
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Posted by on 18 October 2009 | 0 Comments
An Australian study published in Preventive Medicine claimed that women who trained in a group exercise class were better able to stick to a regular fitness routine than solo exercisers.
Researchers recruited 126 sedentary women aged 40 to 65, and divided them into two groups. One group attended 6 months of supervised exercise sessions 3 days a week, during which they learned how to warm up and cool down, stretch for flexibility, and properly perform several types of exercises.
The other group received written instructions and an aerobic exercise videotape. Both groups were further divided into programs of either moderate or vigorous exercise. Six months into the study, the group exercisers switched to a home-based program as well. At several points during the 18-month study the researchers assessed how many participants were still exercising, how hard they were exercising, and, if they had dropped out, the reasons they gave for quitting the program. The researchers found that those who started the study with group instruction were more likely than the other women to have stuck with the program. And not surprisingly, the women who were instructed to exercise at a moderate level were more successful at following their exercise routines than those who were expected to exercise vigorously.
Why Choose Group Instruction? The authors offer several possible reasons as to why the women who started the study with group-based exercise were more successful than the others in the study in sticking with the program. Group classes offer social and moral support; group camaraderie apparently helps keep individual members motivated. In addition, it's easier for fitness professionals to individualise an exercise routine and monitor progress when the participants are attending a class, and it is also easier for exercisers to get immediate feedback on their progress.
In this study, the second most frequent reason given for not exercising (other than 'too sore') was 'no time.' Because those who trained at an exercise centre were required to be there at a particular time, it's possible that they were more successful than the home exercisers in making exercise a daily priority.
The results of this study suggest that an exercise class, may make good health sense, at least until regular exercise becomes a steady habit. Many people report that they prefer to exercise alone - either walking or doing solitary chores like gardening - but exercise classes that offer both instruction and moral support are a good way to jump-start a more active lifestyle.
Source: Controlled comparison of retention and adherence in home vs center-initiated exercise interventions in women ages 40-65 years: the SWEAT Study. KL. Cox, V. Burke, TJ. Gorely, et al., Prev Med, 2003, vol. 36, pp. 17--29
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Posted by on 16 October 2009 | 0 Comments
Trish Wisbey-Roth is an Olympic physiotherapist. Remedial Massage Therapist Penny Wade recently attended her seminar on the topic of recurring lower back pain. This is an edited version of the practical seminar.
• Current research shows that 20% of lower back pain has the sacro-iliac joint (SIJ) as the pain generator. It becomes unstable.
• The underlying causes are decreased stability in the area often due to weak back and buttock muscles.
• If you have a recurring back problem you predict pain even if there is no pain and as a result more pain actually occurs.
• A 10% contraction in the gluteus maximus muscle (largest butt muscle) increases SIJ stability times three.
• Unstable SIJ compensates in the hip and ankle.
• If you have a disc injury the back muscles in the area switch off in 2 hours, then other back muscles below the joint switch off in 6 hours. The internal abdominal muscles then suffer from amnesia and the pelvic floor muscles switch off in 6-10 days. Hence, these need strengthening.
• Then other muscles such as the hamstrings and hip flexors take over from the buttock muscles. As a result we have tight muscles and no stability in the SIJ.
As you can see from this back instability a rehabilitation programme needs to occur, strengthening the abdominal, butt and back muscles and stretching other compensatory muscles.
Physiotherapy, pilates, physiosize and bounce back classes run by qualified physiotherapists can assist.
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Posted by on 15 October 2009 | 0 Comments
Cellulite is the expression used to describe pockets of fat which are trapped and cause dimpling in the skin. This dimpling is irregular and patchy and has been identified with orange peel.
90% of post-adolescent women go on to develop cellulite at some time during their life although it is very hardly ever seen in men. The thighs, buttocks and the abdomen are the most common areas for a woman to develop cellulite. Although it is often mistaken for obesity, cellulite is not actually obesity related because it can also take place in thin lean women.
Underneath the dermis and epidermis are three specific layers of fat. Cellulite tends to develop in the subcutaneous fat layers. This layer of fat is unique in its structure compared to the other layers because its fatty parts are structured into specific chambers by strands of linked tissue around it. Hormones also help out with the storage of fat along with the body's metabolism in the subcutaneous fat layer.
Hormonal factors such as estrogen and folliculine also play a role in cellulite formation. Cellulite is for the most part found in women during their hormonal changes such as puberty, pregnancy, and menopause and also whilst taking birth control pills. A woman's hormones are usually responsible for the regulation of their blood flow, fat, connective tissue and lymphatic drainage.
The fat cells between the two reserve fat layers situated under the subcutaneous fat layer dissolve into a slack network. A person's genetic makeup predicts their fat storage and metabolism in these layers which are predisposed by diet, exercise and lifestyle. These layers have no responsibility for cellulite forming on a person's body.
The subcutaneous fat layer in a woman is organised into large upright chambers allowing fat to be stored. In men, these chambers are organised into small slanting units. These store smaller fat quantities and are not likely to form cellulite.
Cellulite's formation is a result of complex physiological changes that occur in the subcutaneous fat layer. Regular exercise and well balanced diets do not always reverse or prevent its formation, although an unhealthy lifestyle will make the overall appearance worse over time due to poor nutrition, weight gain and lack of sufficient water intake.
There are a wide variety of products on the market today which claim to remedy cellulite. Many do not perform what they claim and as it's not known or clear which do and don't work, it is very easy to become sucked in to buying expensive mistakes. Many products consist of topical treatments which alone are ineffective in the treatment of cellulite. There are also creams available which contain herbs, antioxidants, minerals and vitamins. These assist the skin to become softer, healthier and smoother and allow it to repair itself more easily.
Creams which contain antioxidants and anti-inflammatories are more effective when treating cellulite as they stimulate the flow of blood. The areas which are affected by cellulite are usually dry and damaged therefore needing additional moisture, increased blood supply and protection. The appearance of cellulite can be reduced temporarily by increasing moisture to the affected area. It needs to be remembered cellulite needs to be treated from the inside as well as the outside.
Of course, some women prefer to use cosmetic surgery to reduce their cellulte. Whilst some methods like liposuction aren't really advised for cellulite, other therapies like mesotherapy and endermologie, are very popular, and quite effective.
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Posted by on 15 October 2009 | 0 Comments
Many runners say that low energy is one of the key reasons why they don't run as frequently as they'd like. Ironically, regular exercise can improve your energy level so you're more motivated to run. Running, walking, and other forms of cardiovascular exercise help release potent feel-good hormones like endorphins, which help boost energy even hours later. Even a 30 minute run can provide energy-boosting benefits. Try out some of these other suggestions to help fight those feelings of fatigue and boost your energy.
* Eat lean protein. Try to include a lean protein such as chicken, turkey, fish, or low-fat dairy at every meal. High-protein foods will help keep you from getting hungry and getting low on energy between meals.
* Eat carbs. Make sure that you are eating plenty of carbohydrates to "fuel" your muscles. Carbohydrates convert into glycogen which is the chief source of energy for muscles.
* Try something new. Getting into a rut can zap your energy levels. Change things up by trying new foods, exercises, and seeking out new experiences to prevent boredom and keep you more alert and awake.
* Don't stay sitting. If you're sitting at a desk all day, you're bound to feel bored and sluggish, especially toward the end of the day. To stay alert, try moving around every hour, even if it's just a trip to get a glass of water or look out the window.
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Posted by on 15 October 2009 | 0 Comments
Welcome to the new look Mind Body Motion monthly Healthy Update. My thanks go to Art Attack who are a Hills based Web and Design organisation for their great work on this. They have also redone my website to bring it up to date with the latest technology. I encourage you to peruse the new look and feel: www.mindbodymotion.com.au.
The end of year function is fast approaching on Sunday 25 October. All clients should have received their invite by now so please RSVP if you have not done so already. This month marks the anniversary of Mind Body Motion’s third year in operation. Who would have imagined what started as a small part time business would have grown this quickly! I know I certainly didn’t. Thank you to all of my wonderful clients over the last three years for your support, and your business.
Make sure you read the update on the Blackmore’s running festival. There were some great results by the clients that participated. Last year we had three clients participate, this year there were eight. Declan completed his first Half Marathon which is an amazing achievement considering all he ever wanted to do was complete a City 2 Surf!
Some new groups have started up and we are expanding the classes all the time. Please be sure to review the new class timetable on the Mind Body Motion website. We’ve introduced a monthly running/walking club and also a boxing class in West Penannt Hills. There are some additional classes that are starting in the North Shore too.
And lastly I wish to acknowledge one of my clients, Holly Smith, who flew to Samoa to assist with the Tsunami. Holly is a doctor and she has gone across to provide valuable medical support to the community. Our thoughts are with you Holly.
Until next month,
Stay healthy and happy,
Kaz
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Posted by on 13 October 2009 | 0 Comments
Fat is an essential nutrient for optimal health. Adipose tissue (stored fat) provides cushion and insulation to internal organs, covers the nerves, moves vitamins (A, D, E, and K) throughout the body and is the largest reserve of stored energy available for activity. Fat is stored when we consume more calories then we use.
There is an optimal level of body fat for health and for athletic activity. When that optimal level is exceeded, too much dietary fat can lead to problems with health as well as athletic performance.
TYPES OF DIETARY FAT
• Saturated fats are found primarily in animal sources like meat, egg yolks, yogurt, cheese, butter, milk. This type of fat is often solid at room temperature. Too much saturated fat has been linked to health problems such as high cholesterol and heart disease. Because of this, saturated fat should be limited to no more than 10% of total daily calorie intake.
• Unsaturated fats include monounsaturated and polyunsaturated fats, which are typically found in plant food sources and are usually liquid at room temperature. Unsaturated fats have health benefits such as lowering cholesterol and reducing the risk of heart disease. Common food sources include olive and canola oil, avocados, fish, almonds, soybeans and flaxseed.
• Trans fat has recently been added to the nutrition labels of most products. Trans fatty acids are created (naturally or man-made) when an unsaturated fat is made into a solid. Trans fats, like saturated fat, should be limited because they increase cholesterol levels and the risk of heart disease.
HOW FAT PROVIDES ENERGY FOR SPORTS
Fat provides the main fuel source for long duration, low to moderate intensity exercise (endurance sports such as marathons, and ultra marathons). Even during high intensity exercise, where carbohydrate is the main fuel source, fat is needed to help access the stored carbohydrate (glycogen). Using fat for fuel for exercise, however, is dependent upon these important factors: Fat is slow to digest and be converted into a usable form of energy (it can take up to 6 hours); converting stored body fat into energy takes time. The body needs to breakdown fat and transport it to the working muscles before it can be used as energy; converting stored body fat into energy takes a great deal of oxygen, so exercise intensity must decrease for this process to occur.
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Posted by on 13 October 2009 | 18 Comments
I am often asked for recommendations to particular specialists. One lady that I can highly recommend for Remedial Massage is Penny Wade in Crows Nest.
I have sent several clients to Penny and they have been very happy with her service. She is tough and this is not a relaxing massage by any means, however if you have muscular issues she is a life saver! Her details and times are on her website: www.pennysnaturalhealth.biz.
If any of my hills clients can recommend a great remedial massage therapist out that way, I would like their details please. Someone in Castle Hill or West Pennant Hills would be ideal.
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Posted by on 13 October 2009 | 1 Comments
Dark chocolate is good for your heart. These benefits are a result of flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.
Studies have shown that it can lower LDL cholesterol (the bad one) by up to 10%. Chocolate also holds benefits apart from protecting your heart: it stimulates endorphin production, which gives a feeling of pleasure; it contains serotonin, which acts as an anti-depressant; and it contains theobromine, caffeine and other substances which are stimulants.
Some of the fats in chocolate do not impact your cholesterol. Oleic Acid is a healthy monounsaturated fat that is also found in olive oil. Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol. Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk. That means only one third of the fat in dark chocolate is bad for you.
This information doesn't mean that you should eat a pound of chocolate a day. Chocolate is still a high-calorie, high-fat food. One bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. To really enjoy and appreciate chocolate, take the time to taste it and eat it slowly. Look for pure dark chocolate amd avoid anything with fillings that contain sugars or fats. Sources: Chocolate Manufacturers Association; Journal of the American Medical Association
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