According to the American Heart Association, adults need to engage in at least 150 minutes per week of moderate-intensity aerobic exercise. Alternatively, adults need to engage in at least 75 minutes per week of vigorous aerobic exercise, or a combination of the two.
Exercise is an important part of keeping fit and healthy, however, you need to ensure you look after yourself and your muscles.
Keep reading to find out why adding a back massage to your fitness routine is a good idea.
Workout Care Tips
Everyone has preferred methods of getting their daily exercise. Some people enjoy going for walks in the countryside, others prefer going to the gym and lifting weights, while others love to go swimming. These are all great forms of exercise that can keep you healthy.
Whether you're an athlete or you just like to stay active and fit, there are several things you need to do and know about how to look after yourself before, during, and after a workout.
The first thing you need to know is the difference between good pains and bad pains. This can help you understand how effective your workouts are and if you need to change anything.
Good workout pains may include muscle soreness. Muscle soreness is a good pain because it means your muscles are being built up. These types of pains typically last no longer than a few days.
Bad workout pains include those which are very painful and are persistent. These types of pains indicate that you may have injured yourself or pushed your body too hard.
Best Ways to Avoid Injuries
To avoid injuring yourself during a workout you should engage in at least 5-10 minutes of warm-up activities before your workout. These are activities that help get your heart rate up and can help to loosen up your muscles.
After your warm-up activities, you need to make sure you stretch the key muscles you'll be using. For example, if you're going to go for a run, you should stretch all the muscles in your legs and your arms. You can also do some stretches after your workout too.
During your workout remember not to push yourself too hard. Our bodies have limits and instead of forcing yourself to do too much all in one go, it's better to progress. You might have fitness goals that you want to achieve, however, it's best to do little and often to succeed in reaching your goals.
After your workout, make sure you do a warm down session. These are similar to the warm-up session and are just as important. If you've just been running try warming down by walking for 5-10 minutes. If you've just finished lifting some weights, try stretching your muscles.
Another great way to avoid getting injured is by allowing yourself a rest day or two. These don't need to be filled with no activity, just allow your muscles a break. For example, you might choose to go for a run on Monday, have a rest day on Tuesday and go for a walk, and on Wednesday go swimming, have a rest day on Thursday, and then go to the gym to do weights on Friday.
Why Get a Massage and What Are the Benefits of Massages?
Massages are another way you can prevent injuries and they can help to keep your muscles relaxed too. Many professional athletes have a massage for health reasons after their workouts. But what are the benefits of having a massage in terms of helping out your fitness routine?
1. Boost Your Circulation
One of the key 마사지 effects on the body is that it can boost your circulation.. By improving your circulation, you're helping to prevent your body from getting stiff and experiencing muscle tension. This is because better circulation ensures your muscles receive the blood supply they need.
2. Improve Your Immune System
Regular massages can help to improve your immune system, which means you get to spend more time doing the things you love and less time experiencing illnesses. How does a massage help improve your immune system? Well, when you're having a massage, your body increases its natural cytotoxic capacity. When this happens, your body is better at fighting off disease, germs, and bacteria.
3. Straighten Your Posture
Massages can help to improve and straighten your posture by bringing it into alignment. Improving your posture has many benefits on your workouts such as better flexibility and a decreased risk of injuring yourself. Having good posture can also help to ensure your body is most efficient so you can work harder.
4. Relax Your Muscles
Regular massages can help your muscles relax, which in turn ensures they recover from your workouts. Massages can improve muscle pains, soreness, and tightness that you feel in your body after a workout. Relaxing your muscles through massages can also help you to minimize your risk of injury. This is because muscles are more likely to become injured if they are tense and stiff.
5. Decrease Your Scar Tissue
If you've experienced an injury because of your workouts then you'll probably want to speed up your recovery time. Massages can help you speed up your recovery time because they can decrease scar tissue. Targeted techniques on specific areas can help to unbind your muscles and relieve pain in your muscles.
It's never been easier to treat yourself to a massage too. After engaging in your physical exercise, why not have a sit down on this back massager chair and see how much it can improve your muscles and workout?
Implement a Back Massage into Your Fitness Routine
There are many ways in which a back massage can help your fitness routine. For example, massages can improve your general health including your immune system and they can relax your muscles. Try implementing some massages into your weekly or monthly exercise routine.
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