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You probably know that massage provides an excellent mode for relaxation and major benefits for athletic recovery, but you may still have questions about the application of this therapy. When should you take advantage of your Moji personal massager? How often should you use this tool on your muscles? Read on to discover the answers to all your questions about timing:
Getting a massage only every once in a while won't do you much good. Repetition and frequency are key to getting the most out of this form of therapy. Certified massage therapist Natalie Johnson explained to Women's Health that the more you massage, the better, and applying this therapy should be an ongoing process.
"All your muscle tightness and pains can never be totally worked out, as you're constantly living, breathing and moving your body," Johnson explained. "But getting your muscles loosened as a tune up seriously helps diminish injury."
How do you work massage therapy into your lifestyle on a regular basis? Appointments with a certified massage therapist can run anywhere from $50 per hour at a clinic or gym to $125 per hour at a spa or resort, according to CostHelper. Getting a massage from a professional is great for special occasions, but it's not a financially practical long-term plan. Get the same results at home with a Moji personal massager. Between the all the available products, such as the Moji Foot Pro and the Moji Curve, you'll always have the right tool to soothe any aching muscle no matter where it is on your body.
There's no secret time table when it comes to picking the exact hour of when to get a massage. Rather, the important thing is to select a time that works best with your schedule. As noted, frequency is crucial for getting the most out of your massage, so don't allow your busy lifestyle to overrun this important healing session. For instance, avoid waiting until the evening to get your massage if you know you might be cooking dinner. Likewise, don't plan on using your massager first thing in the morning if you barely have time to squeeze in breakfast before rushing to work.
While convenience is key, it's also important to listen to your body. Massage any especially sore spots as soon as you feel discomfort to prevent them from getting worse. Additionally, when it comes to timing, consider any big fitness events you have going on. If you've been training for a marathon, for example, Runners Connect advised getting your massage at least three to five days before the big race. If you've neglected massage therapy for a few weeks, stretch that time frame out even further so any post-massage soreness doesn't affect your athletic performance. Follow up the event with a post-race massage.
"Just 10 minutes of massage helps alleviate muscle soreness."
According to Associated Bodywork and Massage Professionals, massages last an average of an hour. However, the duration can range anywhere from 30 minutes to two hours. Certified therapists require longer lengths of time to target all areas of the body and better facilitate deep relaxation. At home, how long you use your personal massager depends on the results you want to achieve.
For example, if you're looking reduce stress, a longer massage may be better. One study published in the journal Alternative Therapies in Health and Medicine found that a 10-minute massage did not sufficiently reduce stress in patients who were about to undergo heart surgery. Meanwhile, a study published in the Australian and New Zealand Journal of Psychiatry found that 20 minutes of massage reduced self-reported anxiety, heart rate and cortisol levels in a young adult psychiatric inpatient unit. On the other hand, when it comes to alleviating muscle soreness, you need to hash out only a few minutes from your busy schedule. A study published in the International Journal of Sports Physical Therapy found that just 10 minutes of massage helped alleviated delayed onset muscle soreness in the hamstrings.
No matter what you use massage for, whether it's to reduce stress, heal injuries or ease muscle tension, do what feels right for you. If you've been massaging your legs for 10 minutes and still don't experience pain relief, keep going. When you feel relaxed enough to put away your Moji massager after five minutes, go for it. Just make sure you give your body the time and attention it deserves.
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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.
Endurance athletes who take part in marathons, triathlons or century bike rides typically have fitness goals of strength and stamina. Your body needs to be strong enough to carry you long distances, and it needs to have the proper training in order to function for extended periods of time.
Before a race it’s crucial to plan a training program to prepare, and most of this will include running or cycling through intervals of faster and slower speeds, up and down hills and longer and shorter distances. It should also include cross training with strength exercises and core workouts such as Pilates for total body training.
Another factor that should be included in a pre-race program is athletic recovery and stretching. Whether you’re a new or seasoned endurance athlete, you’ll be putting your body through more intense challenges, which is sure to leave you with sore muscles from time to time, but it can also increase your risk of injury. To prevent getting hurt and having a setback, you need to take the proper precautions, which include stretching and massage.
A century bike ride will take you 100 miles, and it will certainly test your mental and physical prowess. This may seem like a lofty goal, but it’s certainly an achievable one that many endurance cyclists aspire to complete.
Being able to bike 100 miles requires serious commitment, dedication, planning and training. Once you decide to take part in a century ride, you need to starting working at least eight weeks beforehand to prepare your mind and body for the challenge ahead. Your training program should consist of long and short rides as well as intervals of different speeds, resistance levels, terrain and hills. It’s also a good idea to cross training with weight lifting to strengthen your muscles and exercises such as Pilates that provide stretching and improve posture.
Another key component is nutrition. Your body won’t be able to last long if it is not being fueled properly. Even slight dehydration can completely zap your energy levels and cause sore musclesand cramps. If this does happen, giving your muscles a massage can help. Additionally, eating the right amount of carbohydrates and fats is needed to fuel your muscles and provide you with the nutrients to keep you going mile after mile. You’ll certainly want to pack snacks to stop and eat during your ride to replenish fuel sources, curb hunger pangs and boost energy. Remember not to pack any foods that are too heavy or hard to transport. A muffin may sound delicious, but it can be messy to eat. Also, be sure not to try any new foods in case it affects your stomach negatively and you have to stop mid-race.
Here are some tasty, helpful snack options to pack for your century ride: