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Sometimes all you want to do after a brutal workout is just sit back on the couch and zone out on whatever’s on the TV screen. But when it comes to preserving your body, what you do after exercising can be just as important as the routines you go through prior to physical activity.
A cool-down massage after you’ve just gotten back from a long run is essential for helping your body recover from the hard work you’ve put it through. From helping your heart rate gradually lower to its normal level, to maintaining blood and oxygen circulation to eliminating lactic acid build up, an efficient cool-down massage is how to keep yourself in pristine condition while providing much needed relief for those sore muscles. Here’s a quick guide to targeting the body parts that require a quick cool-down massage after your running workout:
An often forgotten area to massage after a strenuous jog are your glutes. Smoothly rolling over your backside with your personal massager while keeping your abdominal muscles tight can help alleviate any tension that’s building up in your glutes, while keeping them fresh for your next running workout.
There are three essential hamstring muscles you should focus your attention on during a cool-down massage: the biceps femoris, semitendinosus and semimembranosus. All these muscles line up the back of your thigh, and providing them with a much need rub-down will help you avoid strains or tightness in the future.
Addressing your quads depends on three locations of your leg, which include gently massaging the knee cap and working over both sides of your leg. Make sure you spend a few minutes rubbing out your vastus lateralis and vastus medialis by massaging over both sides of your thigh.
Every runner knows how tough it can be trying to walk on a pair of sore calves the day after an intense sprint or jog. Target your personal massager on the lateral head of the gastrocnemius muscle, so you can loosen up any potential knots that may be forming.
Finally, good runners should never forget giving their feet some much needed relief after a run! Roll your feet over your massager, specifically focusing on the arch of the foot, stretching out your muscles as well as your plantar fascia. Your body will surely thank you by feeling refreshed and active the next day!
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Living a healthy lifestyle takes commitment and focus. It’s easy to be swayed off course by cravings, sweets cravings and fatty foods, but you know that these will deter you from your goals. Whether you’re looking to lose weight, enhance your endurance, run a marathon or get stronger, eating a balanced, nutritious diet is a must.
Even so, late night snacks are hard to resist sometimes, and if your stomach is rumbling before hitting the hay, you may reach to something quick and easy. Instead of just grabbing whatever is closest at hand, try these nighttime snacks that won’t derail your good eating habits:
Is your daily routine negatively impacted by that relentless ache in your lower back? Can you feel it throbbing for attention as you read this? You’re not alone. According to the National Institute of Neurological Disorders and Stroke, around 80% of adults suffer from lower back pain at some point in their life.