Health & Fitness
BENEFITS OF WATER ROWERS
- Low Impact. Rowing is great for injury prevention, rehab, and runners because it is a low impact alternative to other activities
- High calorie burn; people burn between 400 – 800 calories in a little less than an hour
- Provides a total body work out. Rowing works 9 major muscle groups including the quads, hamstrings, glutes, lats, core, shoulders, triceps, back, and biceps.
- Amazing cardio work out
- Effective activation of the posterior muscles. Aids in reversing the effects of sitting, standing, and working in a predominantly flexed position.
TRAINING WITH HEART RATE MONITOR (HRM)
- Helps user pace themselves
- Helps to motivate the user to exercise
- An HRM can provide feedback (work rate of the heart) that allows the user/trainer to modify exercise intensity, duration, and/or frequency to reach desired fitness levels
- The constant feedback can be used to prevent overtraining or guidance to someone with heart rate limitations due to medication or heart conditions
- Stored data and direct feedback information can be used to improve the user’s resting and/or working heart rates
- Some HRM’s provide caloric burn data that can be used to measure the balance of an exercise and diet regimen.
MASSAGE - AN IDEAL COMPLEMENT TO A TOTAL CONDITIONING PROGRAMMost of us are promising ourselves to improve the quality of our lives or to become more active, stronger or healthier. But, are we ever asking ourselves how the body is going to handle all these changes? Do we know how to balance work with rest and recovery?
Let’s first review what happens when we exercise?
Exercise, in general, promotes well-being, helps to relieve the effects of stress and has positive physical results such as increased muscle strength, endurance, greater flexibility and better cardio-respiratory condition. When the limits are pushed, the body feels stiff and sore because the body is not used to increased amount of movement. After 24-48 hours we can experience delayed muscle soreness because of minor muscle/connective tissue damage or local muscle spasms which reduces the blood flow or promotes a build-up of waste products from energy production.
Muscle soreness and reduced flexibility can be caused by trigger points; they are areas of hyper-contracted bands/nodules within the muscle. Trigger points may develop over time from the stress and strain of heavy physical exertion or from repeated use of a particular muscle. Trigger points create muscle weakness, so if muscles are weak they can’t do their job optimal. If we experience pain during stretching of a muscle at certain range of motion, we are going to stop doing it or we limit the range of motion, which will lead to more problems.
Muscles that are worked very hard lose their capacity to relax causing tight muscles (chronic pain) and loss of elasticity. Lack of flexibility is associated with muscle soreness and can lead to injuries. Tight muscles can cause reduced blood flow which can lead to pain in the joints.
How massage can help?
As long ago as 3000 BC massage was used as a therapy in the Far East making it one of the oldest treatments used by humans. Greek physicians used massage to treat people who suffered from pain and stiffness in the joints.
Recent studies show that Deep Tissue/Sports Massage increases the size and number of the new mitochondria (responsible for converting nutrients into useful energy) more than exercising without massage. Increasing mitochondria can improve endurance performance by increasing the rate that muscles can utilize oxygen.
Massage helps to alleviate the stress and tension which builds up in the body’s soft tissue during physical activity. It is effective at breaking down the minor lesions and injuries that occur due to overexertion and/or overuse and deactivates the trigger points. Receiving massage right after a strenuous work-out or competition will help reduce the accumulation of lactic acid which contributes to muscle soreness and early fatigue and remove it from the muscles.
Regular massage releases muscle tension, thus returning tight muscles to their normal length. When muscles are in their relaxed and natural states, joints can go through their normal range of motion. Tight muscles create imbalances that may prevent joints from going through their proper range of motion. Massage is used to restore and maximize work-out benefits while decreasing the risk of injuries associated with intense training.
Massage is a necessary ingredient for a complete work-out. A complete work-out routine includes not only the exercise itself, but also caring for the wear-and-tear and minor injuries that naturally occur with strenuous movements. Massage works on all levels to help replenish (what you’ve spent: improving blood flow and nutrient delivery to your muscles, efficient clearing of harmful metabolic byproducts it restores the body, improves tissue's ability to absorb nutrients), refreshes the mind and nurtures the spirit.