After the exercise black hole of Christmas and New Year or the New Year's resolution, it is no wonder that this week is Gym Hot week - the busiest week for classes and attendance in the year.
This burst of activity (I count myself into this) is a massive shock to the system.
Combine this with a return to our old bad habits, such as poor workplace posture, inactivity, combined with overuse at the gym, increases stress on muscles and joints, making us more susceptible to injury, despite our best intentions.
Do remember to reintroduce activity gently. If you did three gym sessions per week, try starting with two. If you ran five 10k runs per week try reducing your frequency and distance. This build up will support your tissues and your stamina.
Science agrees. Medicine and Science in Sports and Exercise published a review of several studies on the subject that looked at runners, rowers, and power athletes. For all of these groups, muscular strength fibres appear not to change, even after a month of inactivity. But here’s the kicker: While general strength doesn’t change much in that period, specialised, sport-specific muscle fibres start to change in as little as two weeks without a workout . For example, endurance athletes lose a significant amount of the extra slow-twitch muscle fibres that they worked so hard to accumulate, and the same thing happens for the power athletes and their hard-earned fast-twitch muscle fibres.
Sometimes the cause of over-stress and injury is pushing your body too hard too soon. Another is not recovering properly after each workout – it’s important to set adequate time aside after each training/workout session to cool-down and stretch. But it’s equally to introduce regular Sports Massages into your training schedule.
Sports Massages is pivotal in prevention of muscle injuries through increased tissue (rejuvenation/regeneration), enabling a faster recovery time and, in turn, a more effective next workout. Throughout all levels of sports, Sports Massage plays a pivotal role in aiding recovery. So for anyone exercising regularly, it’s a necessity, not a luxury.
Physical and mental effects include increased:
Fluid circulation (blood, lymph)
Relaxation of the muscles
Elimination of toxins
Breaking down of scar and damaged tissues
Release of tension
Muscle fibre strength
Reduction in pain and soreness
To gain the best results, a sports massage for every 5 work outs will keep you on course for your aims of reducing soreness and increasing your fitness and reducing the opportunity for injury