Here some reasons why women should lift weights?
- It’s good for heart: When it comes to heart wellbeing, cardio workouts get all the consideration — yet resistance preparing matters, as well. Scientists at Syracuse University found that resistance preparing enhanced blood stream to the appendages superior to anything high-impact practices in their male subjects. They likewise found that the cardiovascular advantages of resistance preparing endured longer. Another study, this one from the University of Illinois and distributed in the Journal of Human Hypertension, found that only six weeks of weight preparing fundamentally enhanced the heart wellbeing among youthful blacks.
- It makes for stronger bones: As Smith says, lifting weights can help you build better bone as well as muscle. After menopause, women lose 1 to 2 percent of their bone mass each year. Researchers in Spain’s Canary Islands reviewed a number of studies on the effects of weight lifting and resistance training and concluded that even a relatively small amount can enhance bone density in women. They also found that resistance training has another benefit for women’s health: It can reduce their risk for fractures, which is a concern in postmenopausal women.
- It reduces your type 2 diabetes risk: Here’s another reason to become best friends with dumbbells and weights: even a modest amount of resistance training can significantly reduce your chances of developing type 2 diabetes, research done at the Harvard School of Public Health and the University of Southern Denmark found. In the study, participants who lifted weights for 30 minutes a day, five days a week, reduced their risk for type 2 diabetes by more than a third. When they combined resistance training with aerobic exercise, their risk was lowered even more, to almost 60 percent less.
- It charges your metabolism: Resistance training can increase the rate at which you burn calories for fuel by at least 15 percent, according to the U.S. Centers for Disease Control and Prevention. In fact, increasing your body’s muscle mass is the only true way to boost your metabolism, and burning calories is key to losing and maintaining a healthy weight.
- It boosts brain power: As you age, lifting weights can maintain more than muscle mass: It also helps your brain. A study done at the Vancouver Coastal Health Research Institute at the University of British Columbia found that older women who lifted weights twice a week for six months showed improvements in their ability to perform memory tasks. Researchers from Japan also found that older adults who performed a combination of aerobic, balance, and muscle strength training exercises for a year did better on memory tests than the group that didn’t.
- It relieves stress: If you need more benefits of strength training before adding it to your fitness routine, here’s one that’s good for body and soul: Weight lifting can be a stress reliever. “I don’t know a single person who doesn’t have stress in their life,” Ciccone says. “Lifting weights helps reduce stress because it gives you an outlet.” Resistance training also helps your body maintain healthy levels of the stress hormone cortisol, he adds.
- It prevents falls: Older people who engaged in a regular balance and strength training routine reduced their risk for falling by nearly a third, researchers at the University of Sydney in Australia found. They also improved their ability to perform routine activities of daily living, such as shopping and dressing. Strength training helps prevent injury by working the stability muscles in your core, ankles, and hips, explains Anja Garcia, RN, MSN, an AFAA-certified trainer for DailyBurn.com.
- It can lessen pain: Would you lift weights as part of your fitness plan if you knew it would help you feel better at work? Researchers at the University of Copenhagen in Denmark found that resistance training helped reduce musculoskeletal pain in women with office jobs. The women who showed the most improvement performed 10 to 15 repetitions of resistance training exercises for 16 weeks and did exercises that gradually increased the stress placed on their bodies.
- It can help you stave off chronic disease: Another of the many benefits of strength training is that it can improve or sometimes reverse symptoms of chronic diseases like rheumatoid arthritis and fibromyalgia. When researchers at the School of Public Health at the University of Maryland analyzed studies on this topic, they found strong evidence that resistance training is an effective countermeasure for pain, inflammation, muscle weakness, and fatigue.
How to Add It to Your Fitness Routine
For the best results,recommends that you perform resistance training exercises at least three times a week for 30 to 60 minutes each session. But you may only need to strength train for 15 minutes if you keep the intensity high and don’t take a break between reps. Morning or night doesn’t matter, along as you fit in the workout. When you’re just getting started with resistance training, talk to a personal trainer at your gym (most will do a free first consult) to learn the right moves and prevent injury. If you are doing more technical strength training work with dumbbells or if you are learning a new move, take it a little slower to stay safe and make sure that you get the form right before you kick it up a notch.
“Barefoot running alludes to running without shoes or to running in a negligible ‘shoeless style’ shoe with small padding or backing,” says Rebekah Mayer, national preparing administrator for the national running club, Life Time Run. “The inceptions are antiquated, as people strolled and kept running without shoes for quite a bit of history, particularly in hotter atmospheres. Unshod running has encountered a late development in notoriety as runners quest for approaches to conceivably diminish harm and keep running without heel-striking.”
Were We Born to Run This Way?
For years, barefoot running has had advocates who swear by its benefits, but the practice saw a surge of popularity in 2009, with the release of McDougall’s book. McDougall followed the Tarahumara tribe in Mexico, a native group known for running long distances in extreme conditions and terrain without breaking a sweat or getting injured — and they do it all while wearing little more than leather sandals.
The book was extremely popular, and several running experts attribute the resurgence of the popularity of barefoot running to it. “Many runners were inspired by the story of the Tarahumara Indians and their feats of endurance,” says Paul Langer, DPM, the footwear committee chair of the American Academy of Podiatric Sports Medicine and a barefoot runner himself. “In addition, the author described his and others’ transition to barefoot running as a means to resolve previous running-related injuries.”
Barefoot Running Benefits: Reality or Myth?
The jury is still out on whether barefoot running benefits are real, and there are plenty of people in both camps. The Journal of the American Podiatric Medical Associationrecently published a review of the available literature on barefoot running, which concluded that there wasn’t enough information available to fully confirm or refute the claims of barefoot runners or their critics. The authors of the review did find, however, that barefoot running could be an acceptable training method for athletes and trainers who understood it well and could minimize the risks. Similarly, a recent study by the American Council of Exercise also found mixed results. Although some of the joggers who switched to minimalist shoes changed their running patterns for the better, about half did not. “Just because you put the Vibrams on your feet doesn’t mean you’ll automatically adopt the correct running stride,” says John Porcari, Ph.D., the lead researcher on the ACE study.
If you’re considering barefoot running yourself, here are some of the pros and cons that you might want to consider.
Cons of barefoot running :
- You risk injury if you transition too quickly. “Adjusting to barefoot or minimal running must be done very slowly,” Mayer warns. “Injury is likely from the change in footwear and running style.”
- The shoes can cause blisters. The new barefoot running shoes may look cool, but some minimal shoes can cause problems with blisters as runners break them in, Mayer says.
- The shoes are pricey. These specialty shoes will cost you more than the average running shoe. A pair of Vibrams costs about $90 and other brands are around the same price point.
Pros of barefoot running :
- It can strengthen feet and reduce injuries. “The benefits from this style are low impact on the heel, thus translating to less loading pressure on the weight-bearing limbs,” Dr. Chin says. “Shorter strides minimize heel striking, and higher cadence allows for speed during the shorter stride. You also have better energy-efficiency, as the body is under less shock from impact, as well as the use of core strength for better body mechanics.”
- It makes your feet feel great on the right surfaces. “Running barefoot on grass feels great and gives runners a fast, natural way to run on their forefoot,” Mayer says.
- A variety of good shoes are available. The wide variety of barefoot running shoes now available means that you can get the experience in a way that better protects your feet from the elements — and in a style that works well for you.
- It’s a nice change of pace while training. “When used as a small supplement to training, short periods of barefoot running are a great way for most runners to strengthen their feet and improve their stride,” Mayer says.
Always keep foot health in mind. Remember that you’re not protected from the elements with barefoot running. If you’re running on rocky trails, snow, or ice, it just isn’t that practical. “True barefoot running risks injury from rocks, ice, and other objects on the road,” Mayer cautions.
Your fitness level depends on getting regular exercise, but how you approach an exercise program will determine whether it enhances your well-being or actually causes a problem — the exact opposite of your intention. Push yourself too hard or use the wrong equipment, even the wrong shoes, and you can injure yourself.
The first tip to remember: Resist plowing full steam ahead into an exercise program. That’s a surefire way to overexert and hurt yourself. A safe fitness plan always starts slowly and develops at a steady pace as you learn proper form and build endurance. As you gain more strength, skill, and stamina, you will be able to ramp up the intensity of your routine.
# Warm Up, Cool Down
You need to prepare your body for exercise by going through a warm-up period. Performing 5 to 10 minutes of low-level aerobic activity will get your blood flowing, increase the temperature of your muscles, and start you breathing faster, all of which help your body adjust to the demands you will be placing on it during exercise Every workout session should end the same way: Cool down following moderate or intense exercise by gradually decreasing your pace, allowing your heart rate and your breathing to return to normal.
Just as you want to cool down after exercise, you also want to stretch after you cool down. Since your muscles will be warm, you will gain even more flexibility from after-exercise stretching.
Get the most out of every stretch with these tips:
- Perform each stretch slowly and gently — and hold for up to 30 seconds.
- Never bounce during a stretch; relax into it and hold it.
- Ease into each stretch; if you feel any discomfort, you’re pushing the stretch too hard.
# Listen to Your Body Language
It’s normal for your muscles to feel sore 12 to 24 hours after a good workout. But if you have pain that occurs during your workout or immediately afterward, talk to your doctor. The same goes for muscle soreness that persists for more than a week or two. And while it’s good to be dedicated to your exercise program, don’t work out when you’re not feeling well or are extremely tired.
Overuse injuries can occur when you do the same type of exercise over and over again. For example, swimmers place a lot of repetitive strain on their shoulders, while runners pound away at their knees, ankles, and feet. Another negative of “too much of a good thing”: Your body will adapt if you do only one type of exercise, and you will find yourself getting less benefit from it.
# Get the Right Gear
You don’t have to buy expensive exercise apparel to work out, but you should have the right gear or equipment for the activity you’ve chosen, both for your comfort and safety. Consult a fitness expert or trainer for specifics, but in general, here’s what you’ll need:
- Athletic shoes appropriate to the activity, such as walking or running shoes. Keep in mind that workout shoes should be replaced every six months or possibly sooner if you’re pounding away at them.
- Weather-appropriate clothing. In warm weather, wear comfortable clothing that allows you to move freely and is light enough to release body heat. In cold weather, dress in layers than can easily peel off, if needed, as your body temperature rises.
- Any necessary protective equipment, such as a helmet for cycling or reflective clothing for street running.
The best exercise programs involve a mix of aerobic activity and strength training, along with stretching. According to guidelines from the U.S. Centers for Disease Prevention and Control, each week you should aim for a total of 150 minutes of aerobic exercise at a moderate intensity or 75 minutes at high intensity, plus a minimum of two strength-training sessions. Always take off at least one day between strength training sessions to allow your muscles to recover. And consider varying your aerobic activity — swimming, brisk walking, basketball, to name a few — to keep it interesting.
Make sure you’re replacing the fluids you are losing through sweat. If you don’t, you could end up dehydrated or with heat exhaustion. A good rule of thumb is to drink 2 cups (16 ounces) of water about 15 minutes prior to your exercise program and another 16 ounces after you cool down. Be sure to drink during exercise, too — a quick sip every 15 to 20 minutes will help you stay hydrated.
Remember that if you exercise smart and gradually increase the length and intensity of your workouts, you’ll stay in the game, stay challenged, and stay safe.
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Choosing the Best Dip Station A lot of people who wanted to have a better physique are looking for the best equipment out there that can help them achieve their goals. If you search online, you will discover that there are many machines and equipment out there that can truly help you have a better body. However, bear in mind that not all equipment or machines that you see on the Internet can give you very satisfying results. If it is your goal to find the best fitness equipment out there, then doing an online research first before buying an equipment is very important. One of the best fitness equipment out there is the dip station and it has become more and more popular. If you want to work on your shoulders and triceps, then the best dip station should be able to help you. If used correctly, dip station should be able to help you achieve your goals in no time. You will notice that most dip stations are constructed in the same manner. The best dip station out there should be made out of excellent quality materials. Make sure that you only buy dip stations that have received many positive reviews from people who purchased it. Before you buy your very own dip station, it is recommended that you take the time to ask your families, relatives, co-workers, or people you know who have experienced buying and using the best dip station out there. Since dip stations are becoming more and more popular these days, you will find out that there are so many brands out there. Choosing the best dip station can be quite difficult since there are so many brands out there. That is why it is very important that you do a little research first and find out the best dip station. In order for you to increase the chances of finding the best dip station out there, you must make sure that you take the time to do an online research and read online articles or blogs that provide useful information regarding how to find the best dip station out there.
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You should also take the time to visit the web page of the store or the manufacturer that sells dip stations if you want to make sure that you are buying the right equipment. It is also beneficial if you take the time to read testimonials, comments, or feedbacks made by previous customers. You should also make sure that the price of the dip station is reasonable.
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Before you purchase a dip station, it is very important that you take the time to read its manual or instructions. There are many advantages that you will surely enjoy if you buy the best dip station out there.
Dip Stations: Learn Everything There Is To Know About It There might be so many of us here who are also thinking about what dip station really is or what such term really means. For you to be enlightened somehow as to what dip station really is, we will be giving you a brief overview of what it is and we will start by its definition which says that dip station is a machine that is used for the purpose of having a complete body workout. Basically speaking, if you are looking for a way that will help you or assist you in training some parts of your upper as well as your lower body, then you can actually make use of any dip stations that are available in the market. However, since we are not guaranteed that every product that are sold in the market are of the best quality, it is only right and just on your part to review every machine that may come in your way prior to you investing your money on a certain dip station so that you can avoid having any regrets later on. Even though that might be the case, there is no need for you to hold yourself back to invest in dip stations since these machines are a wise addition to your home gym. You may not know it but it is actually possible to make an improvised dip station by only making use of pipes and other materials, however , you need to know that the improvised dip station or machine that you will be making may pose some safety risks. Therefore, if you want to guarantee your safety as you do your regular body workout, we would suggest you to choose any dip stations that you can find in the market as these machines are recommended by experts. Depending on your needs, you can use either a plain dip station or a complex one. For those of you out there who would want to get a dip station that has an additional feature, then you need to be very keen and very wise in choosing what it is that you want. One of the advantages that you can enjoy from having a dip station at home is the fact that this exercise machine will offer a wide range of workout regimens. If you are going to use the dip station, you really need to give it you all, you have to be determined in doing any workout regimen that you have been doing as its efficacy will be dependent on the one doing the training. If you want to get good results from the training that you will be doing, then you need to see to it that you, yourself, has a very good sense of discipline within you as the outcome will be dependent on that as well.A Simple Plan For Investigating Resources
Research has demonstrated that along with the lack of leisure time and financial limitations, confusion and indecision are noted as some of the major reasons that most people do not have a hobby and while it may not be difficult to have a specific talent or learning but in most cases people use that talent to make money rather than just a hobby. Many people bump into their hobby accidentally out of necessity, but there are ways to start and narrow down the search when looking for a hobby.
Financial limitations are one of the issues to consider because when money is tight then making a hobby out of collecting the rarest stamps is not a good option because the cost incurred on such types of hobbies can increase over time. The individual needs to remember the fact that they opted to try a particular activity that requires a specific instrument the person does not need to have it all from the beginning. A lot of hobbies have a starter kit, and if the individual pays a lot of money to get the complete range of accessories available to them, then they find out that they hate it then they will be back to ground zero. If the person has an interest in something, but they are not good at it, this should not dissuade them, and all they have to remember is that hobbies are intended to be fun, and the person does not have to be great at it. The person needs to keep in mind that just because the person began on a hobby by being lousy it does not mean that that is the way that it will always be and even though practice may not make perfect but the person will get better with time, and if the individual has an interest in something then they can consider taking lessons or a course for expert advice.
The individual has to choose between and indoor and outdoor hobby, and if the person really enjoys being outdoors, then they need to start looking at options that allow the person to do this. If the individual enjoyed doing something and feed off the enthusiasm of other people then choosing a hobby that they can do as a group is a good idea, and the person can investigate local groups in the area and what the activities are. The person needs to resist the pressure from friends, family, and peers and in as much as this pressure can be hard to resist but the person needs to remember that hobbies have to be a way to express their personality and individuality preference.A Beginners Guide To Options
How to Choose a Marketing Agency
Everywhere you go, you will come across a marketing agency. Each of them will have their own style of doing things as well as strengths and approach to marketing. It can be quite hard to choose the most ideal kind of a company in this case. Therefore consider a number of the given tips to help you with the choosing of the right company that will be best for you.
Look out for the kind of a reputation that firm holds when it comes to dealing with the people out here. You will need to know the kind of a name they made out there in that they must have done some good work with another company in this case. The right company will have made a name of themselves among those whom they worked together and you will find that they will be able to be referred easily to you.
The other thing has to be dealing with the kind of experience they have. It will be important to look at how well experienced the people you are dealing with are. The best company will have marketed for a similar thing that you want them to. With that they will have the right experience that you may need in such a given case. You may want to ask them of a portfolio to see the kind of work they have been able to do in the recent past. You will find that in this case your work will be easier and that will help you make the right choices.
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Ensure you deal with an agency that has the best values to help with the driving of the good best approaches that you can easily see for a positive impact. It will be very important of you to know what you really want as well as be able to know what you exactly need. You should know that the right company will be able to use the right strategy for your company and therefore they will be able to stick to your budget.
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Ensure you know how much you will be able to deal with in the given case. It will be important to consider a case where the industries will be able to have a unique yet understand what is really meant for them in this case. You will need a case where you find people who are able to understand well the kind of a language that you will be able to know.
Finally look at how well the agency people relate to those in the company already. You should look at the personalities that will be able to match well with everyone in this case.
Fanny packs were a favorite choice of accessory for light travelers in the 80s. In fact, the Ad-Week Magazine is said to have proclaimed that the fanny pack was the coolest product of 1988. The packs are still a convenient, practical, and cool accessory in present times.. Fanny packs seem to be timeless in terms of fashion and style because they still retain much of their convenience in storing your items safely.
The fanny pack has evolved through a number of redesigns. The redesigns have modified it to suit various uses such as park exploration or hiking. The customization of these packs make it a little challenging to determine the right pack for a specific purpose. Below is a list of five important factors to consider when choosing fanny packs.
Know the kinds of fanny packs
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Modern packs are redesigned to suit different uses. For example, the classic travel fanny pack has a strap wrapping around the waist and gets buckled at the backside. Unlike the travel pack the lumbar pack has compression straps to ease strain and a large pouch. These features allow the hikers to carry more weight without discomfort. Knowledge makes shopping easy..
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Know the size you need
If you need to buy a fanny pack, you should figure out the size of what you intend to carry in it. Whatever you intend to carry should not be bigger or smaller than the fanny pack because wearing the pack may be inconvenient.
Go for multiple-pocketed packs
Modern day packs have many pockets in a single pouch. The multiple pockets allow you to neatly pack your items separately. Common designs have one large compartment for large items such as cameras. The multiple-pocketed types also have small pockets for tiny items such as keys and flat pockets for documents.
There are some items which cannot ideally be carried in a fanny pack. For instance, if you need to carry many or valuable items, then the fanny pack may not be the perfect solution. Therefore, it is better to find another option such as a back pack or money belt.
Opt for lighter packs
sightseeing, hiking, and other expeditions take you through long walks. Overloading yourself can be strenuous. Therefore, choose fanny packs made from lightweight material to avoid slowing yourself down.
The use of fanny packs still attracts some good attention just like in the 80s. The pack provides a practical, comfortable, and convenient way to carry your travel items in a safe and sound manner. Current redesigns have introduced fanny packs for various purposes, and buyers can be a little confused when choosing. In a nutshell, you need to adhere to the five important considerations of size, type, expected use, pocket numbers, and the weight of material used to determine, which pack suits your needs.
Benefits of Massage Therapy
Massage therapy is a booming business in the United States, that is because many people are seeking avenues to relax and relive stress, especially for busy people meeting deadlines and under constant stress and pressure. Various massage techniques are executed by professional massage therapists that help people overcome health conditions such as fibromyalgia, arthritis and anxiety. Popularity of spas, hotels, yoga studies and chiropractic offices is growing rapidly every year rendering services to thousands and millions of people. Massage therapy refers to the manual manipulation of the body’s muscles and tissues to relieve muscle stiffness, joint pains and other body aches.
The proven benefits of massage therapy include treatment of lower back pains, reduces fibromyalgia, bursitis, arthritis, and joint pain, helps control and lower blood pressure, lowers depression, fatigue and anxiety, helps control diabetes and in regulating hormones, improves immunity, helps in stop smoking, improves athletic performance and prevents sports injuries. Massage is important in maintaining proper blood circulation, so different parts of the body especially our internal organs receive a sufficient amount of oxygenated blood for its proper functioning, and release of good hormones for mood improvement and proper brain functioning. Studies also show that massage can help release muscle tension, joint stiffness, correct body posture and stance or balance. Massage touch and proven techniques do not only sooth the muscles, but also relaxes the body and calms the mind. There are various massage techniques that are popularly used including friction, pricking, cupping, vibration, stroking, tapping, kneading, compression, rocking, and pressure to muscular tissue and organs using oils, powders and lotions.
There are different types of massage such as deep tissue massage, sports massage, prenatal massage, Shiatsu massage, Swedish massage and Thai massage. Swedish massage is the world’s most popular type of massage, that works by stimulating blood circulation through its five basic kneading strokes, all flowing toward the direction of the heart. The indication of deep tissue massage helps in treating chronic muscular pain, reducing of inflammation-related disorders like arthritis and rehabilitation of joint and muscle injuries. Thai massage is performed on a firm mat that uses positions and knead for stimulation of organs and tissues according to certain energy lines. Prenatal massage is done while the woman is positioned to her side, reducing discomforts of pregnancy such as back and leg pains. Sports massage helps in warming the bodies of athletes before full workout, improves blood flow as well as prevents sports injuries.
Indeed, massage therapy is a great way to treat yourself for a job well done and for all the body pains you’ve acquired due to your busy lifestyle and hard work. Yoga can also be combined with massage therapy to further enhance its health benefits. If you are looking for a great place to have your massage therapy, we can help you find the best place and the right technique for your needs.
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Common Types of Massage You Get From a Massage Parlor
All of us certainly want some time to spend alone in order to promote calmness and relaxation. One of the most convenient ways to achieve that is to go get a massage. Considering there always is stress and anxiety in life, we all deserve a massage in order to at least give us relief from that stress.
But you have to understand that a massage is not just for the relief of stress since it also is widely proven throughout history to be a very powerful aid for physical pain, primarily chronic back pains and even muscle pains. There also are proponents of specific types of massage who claim that it can improve blood circulation and even lower blood pressure levels.
At this point, it’s safe to say that you’re more than already convinced on how a massage can help you, which is why you probably want one right about now. So before you go out there and get a massage, it pays to know the different types.
1 – Simple Back Massage
A simple back massage is something you can get from all massage parlors and it obviously is the quickest way to release that stress in your mind and body. Back massages help you become more relaxed in just thirty minutes, but you also can request for the session to be longer, say about an hour.
2 – Aromatherapy massage
This massage type meanwhile utilizes the benefits of aromatherapy oil. If the basic massage type gets rid of the stress in your mind and body, this one offers another benefit, which in this case is to energize you. And the best part of it is that depending on the kind of mood you’re in, you actually can choose a very specific oil for the massage session.
3 – Swedish Massage
A Swedish massage is an all-time favorite for a lot of people for the simplest reason that it will be covering practically the entire body. It also bears resemblance to aromatherapy because it uses oil and lotion for the entire session.
4 – Shiatsu Variety
A shiatsu massage meanwhile is another popular type that’s been in existence for centuries now and is available in literally every corner of the world. However, it is slightly different to other types of massage we talked about previously because it involves acupuncture. It does not necessarily have to include the use of needles or sharp objects, but it does focus on particular body points to provide healing benefits.
Hot Stone Massage
Lastly, there is something we call as hot stone massage in which instead of relying on the hands of the therapist, hot stones are used and placed on certain parts of the body, the main purpose of which is to provide total relaxation to the stressed and strained muscles.
Cite: click reference