It might not be time to say good-bye to the calendar year just yet, but you can say good-bye to muscle, tendon, and joint pain. And not just for the rest of the year. There's no reason to head into 2018—or spend another day for that matter—in pain. Whether you are an athlete, spend a lot of time on your feet, suffer from headaches or body pain, or just want to relax and rejuvenate more often, massage is a key component to better health and wellbeing. [su_note note_color="#f4fa91" radius="0"]The Mayo Clinic recommends massage therapy in conjunction with treatments for not only acute or chronic pain that accompanies many diseases like cancer and fibromyalgia, but for common and less serious conditions as well.[/su_note] They've done studies that show massage helps patients heal more quickly and stay emotionally healthier and more positive after most procedures. But you don't have to see a doctor or physical therapist to get the benefits of massage. A back handheld massager is one of the best and most accessible ways to relieve pain, tension, and muscle knots quickly and effectively, wherever and whenever you need it. If you ever thought the only massager for knots was the one at the sports medicine clinic, or the only thing standing between you and the best handheld massager was a couple of hundred dollars and a trip to your favorite day spa, you will be pleasantly surprised to find out neither of these is true. All you need is a portable massager. There are a lot of choices out there, and we know no one has the time to scour that last year's issues of Consumer Reports. So, we've done the research for you and rounded up the pros and cons of each. One of the best models available, and our pick for the number one slot is the Pure Wave CM7 by Pado. But there are several others that are worth considering. Best Rated Hand Held MassagersPado PureWave CM7There's no point in us burying the lead. There's a lot to love about the CM7. This lightweight work horse is our top pick for the best all around, and, the best deep tissue massager machine you can buy. Research has shown the benefits of vibration massage therapy, and for serious microvibration horsepower, you can't beat the PureWave CM7. It delivers 3,700 RPMs. And if you don't want to take our word for it, check out this review by physical therapists Brad Heinech and Bob Schrupp. They agree. [su_youtube_advanced url="https://www.youtube.com/watch?v=-PvSqdejJKU" width="720" controls="no" showinfo="no" rel="no" fs="no"] PROS & CONS The CM7 delivers both vibration and percussion massage therapy. It's cordless, lightweight, and compact. It weighs a mere pound and three-quarters, and it's only sixteen and a half inches long. We love how easy it is to throw into your gym bag, leave in an office drawer, or fit right into your carry-on. The best thing about this model, though? It's actually two in one. It's a full percussion massager that comes with 6 stick attachments for your body, and it's also a vibration head and face device. The face and scalp sticks enable you to deeply massage your temples, scalp, face, and jaw. A professional head massage relieves headaches, neck pain, and the discomfort and extreme pain that can be associated with jaw conditions, such as TMJ. And you get all of that from it that can also work out the knots in your back, shoulders, neck, arms, and legs with the intensity level you select. The CM7 is also our choice for the best massager for athletes, as you can't find a better massage for deep tissue massage. It is also great as a massager for hands. It also comes with a body massage oil stick, enabling you to incorporate therapeutic oils into your massage. The point, air-cushion, and six-head sticks round out the perfect set of attachments to not only hit any area that needs it—whether muscle, joint, or tendon—but to also apply exactly the type of pressure and depth required for relief. Coming in at just under 125 dollars, we were hard pressed to find a con for this all-around winner. If you want to dig deep, you could say you would prefer a longer time between charges, but it's a hard argument to make. The battery is fully charged in an hour, and you get about three hours per charge, or roughly a week if you use it between 20 and 30 minutes a day. Not too shabby in our opinion. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Homedics HHP-350If don't need or want everything the CM7 delivers, or you just prefer choices, you cannot go wrong with the Percussion Pro Handheld Massager with Heat by Homedics. This machine is about medium-high on the scale of intensity, so it's kind of hits the sweet spot when it comes to home massagers. Its well designed ergonomic handle makes it extremely easy to hold and use. The massage is delivered via two pivoting heads, and there are two additional customized sets included, so you can choose from a heated, gentle, or firm massage. PROS & CONS We like the heat option in this model. Many studies have shown that incorporating heat into massage is beneficial for relieving muscle and many other types of pain. We also found it a plus that you can customize the type of massage you want. However, it's less than ideal that you must physically swap out the heads to move between the modalities. There is a variable speed controller, so the ability to choose how fast or slow you want the heads to pivot goes into the "pro" column. In general, this is a good entry-level or basic handheld massager for home use. It's not rich with features, but what it does—providing three solid types of percussion massage—it does very well. It's two and-a-half pounds, so it's a bit heavier than the PureWave CM7, but the price point might be the only plus you need: you can pick one up on Amazon for just under 35 dollars. You would be hard pressed to find a comparable model that is this reliable and well made. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Thumper E501 PercussiveLike the Homedics HHP-350 in appearance and functionality, the Thumper E501 delivers percussion massage by way of two rotating, interchangeable heads. It's designed to penetrate muscles deeply, so it's advised that rather than moving it around or sliding it across large muscles on your body, you hold it in place for about 20 or 30 seconds per spot. This is quite effective on large muscle groups, especially for those who are very athletic, and it greatly improves circulation. You can control the speed of the massage, from 20 to 40 pulses delivered per second. PROS & CONS The Thumper E501 is one of the heavier home models out there (it weighs 3 pounds), so it's not quite as versatile as some of the others we like a little more. The quality of massage and ability to soothe muscles and work out the severest of knots is excellent, however. This model is highly recommended for athletes, as it delivers a very deep massage. The handle is long, so it's easy to reach all the spots on your back, shoulders, and legs. And if you find yourself with a leg cramp in the middle of the night, this is the one you want. It breaks up knots quickly and instantly soothes the muscles around the area and releases associated tension. You'll spend a bit more on the Thumper than you would on the Homedics Handhelm Massager it runs a little over 150 dollars—but it's still a very cost effective option for the features, quality of massage, and solid craftsmanship. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Zyllion Handheld Therapeutic Percussion With HeatThe Zyllion ZMA-16 is a nice midpoint between the Homedics HHP-350 and the Thumper E501. The price point is squarely between the two, costing 70 dollars. Like the HHP-350, you get the heat option, which is a major advantage to a handheld. It's also a percussion model, but it utilizes a single head as opposed to dual rotating heads like the Homedics and Thumper. The intensity level is set via a dial, so you can control how vigorous or minimal you want or need the massage to be. PROS & CONS The price is squarely in the pro column, and we also like that it comes with three interchangeable heads, designed to target different spots and depths. This is effective for targeting surface areas versus deep tissue and larger muscle groups. The heat is excellent for relaxation and circulation, and the ergonomic and modern styling is a plus, if you're after a device that is more streamlined. Like the Thumper, it's a bit heavier than some of its competitors, so we put the three pounds in the con column. All told, we like the price, look, and heat delivered by the ZMA-16, but it falls a bit short on features and portability. Many home users also prefer two heads to one for percussion massage in order to hit larger areas in a shorter amount of time. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Naipo Handheld Percussion Massager With HeatingLike the Zyllion, the Naipo handheld massager with heat has a single rather than set of two rotating heads. It offers deep penetrating percussion massage, however, and comes with three different attachment heads. You can target various sets of muscles, tendons, and joints easily, and choose between levels of intensity and depth. The Naipo heating is excellent for improving circulation. PROS & CONS A definite pro of the Naipo is its sleek modern design. If looks matter, and you don't want one that tends towards the bulky, you'll like the Naipo. And if price is important, you can stop reading now. You purchase one on Amazon for less than 35 dollars. It doesn't pack the features that the other contenders do, however. And the handle, while looking good, is not as ergonomically effective. This is a well priced, good looking, average massager that few would be sorry to own. You can relieve muscle knots, aches, pains, and recover from exercise quickly with this massager, and it will provide tension relief and relaxation very well. [su_youtube_advanced url="https://www.youtube.com/watch?v=pwrfclg7GEw" width="720" controls="no" showinfo="no" rel="no" fs="no"] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] An upside to wanting professional grade massage at home is that there are so many excellent handheld model. And while the PureWave CM7 is our top pick, there are many excellent choices out there that will serve you well for years to come. Other brands you may consider, but we think less superior are: Oster, Brookstone Active Sport. The physical and psychological benefits of massage are well documented, so the best thing you can do for yourself is to pick the one that's right for you, and get to relieving that tension and increasing relaxation as soon as possible. Read More Here: Best Electric Handheld Massager For Your Back [ September 2017] via Blogger Best Electric Handheld Massager For Your Back [ September 2017]
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The American Academy of Pediatrics recommends that newborns, until a year old, receive a daily vitamin D supplement. In 2003, the recommended dosage was 200 International Units (IU) per day. In 2008, that amount doubled to 400 IU a day. This increase was based on a study published in "Pediatrics" showing infants being breast fed, fed a combination of breast milk and formula, or consuming a diet of one hundred percent formula, were not receiving adequate amounts of vitamin D. This vitamin is necessary for proper and adequate absorption of phosphorus and calcium, both of which are needed for building strong bones. Without the proper amount of absorbed calcium, babies run the risk of acquiring rickets, which weakens and softens bones. As with most things in life, when it comes to supplements, there are more options than there are hours in the day to do the research. And when it comes to choosing the best for your baby, it can be more than stressful. So, here are a few recommendations and information about how to choose the best brand. Once you've selected the one that's right for you, no matter what your own preferred requirements, there is one important factor to consider, which is the FDA warning regarding the dangers of overdose. Make sure you administer no more than the recommended 400 IU a day. It's also a good idea to use only the dropper that comes with the supplement, and keep the packaging materials. That way, anyone caring for your baby has all the information they need. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Top Rated Vitamin D DropsOrganic Options Mommy's Bliss Organic DropsIf you are looking for the best organic vitamin D drops for infants, Mommy's Bliss are an excellent choice. They are one hundred percent USDA certified organic, and a single drop delivers the daily recommended dosage, so there's little danger of overdose. There are no artificial colors or flavors, they're gluten and soy free, and they contain no chemicals or additives. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] ChildLife Organic Vitamin D3 DropsOur second runner-up in the organic category is ChildLife Organic Vitamin D3 Drops. However, one caveat on this recommendation is the fact that they are only 95% organic. One drop contains the full day's recommended dosage, so they're also easy to administer. But if for you, it's 100% certified organic or nothing, we recommend going with Mommy's Bliss. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] All natural Options If you do not insist on going strictly organic, but still want the best natural drops available, you're in luck. There are several trustworthy brands available, many of which are approved and recommended by the American Academy of Pediatrics (AAP). [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Carlson Labs Baby NaturalCarlson Labs Baby Natural Vitamin D Drops have no preservatives or artificial colors, and they contain no gluten, milk, or wheat. They also provide the full recommended dosage per day via a single drop. A common reason many love this brand is the fact that they are tasteless and colorless. Most nursing mothers find it easiest to just administer a drop while breastfeeding, but those who feed their babies either a partial or all formula diet, particularly like this option for how easy it is to mix into formula. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] ZoomavitZoomavit is another consistently highly rated brand. They are approved by the AAP, and users report preferring these not only for infants, but for their toddlers and teens as well. Mothers who are taking high doses for themselves in order to pass the vitamin onto their babies through breastfeeding enjoy the mild citrus taste. Others find it completely tasteless, and therefore like this brand as opposed to others that have strong flavors. These drops also mix easily and instantly into any drink. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Baby DdropsBaby Ddrops is one of the most popular brands available, and you’ll find them mentioned and recommended among most mother’s groups, forums, and organizations. What makes them so highly preferred, more so than others, is the short ingredients list: vitamin D and coconut oil. That's it. They contain no chemicals or artificial flavors or colors. They don’t have any of the additives that are so often the cause of allergies, which is a big relief since the only way mothers discover allergies is by going through the unknown minefield of the first few years. Baby D drops reviews consistently echo the positive experience with the brand, and most reviewers are repeat customers. Mothers who love Baby Ddrops insist on them solely for their lack of unnecessary fillers and chemicals. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] VitaDailyVitaDaily D3 Drops for Babies also come highly recommended, especially by nursing mothers. Like many of the others, they're also tasteless and can be mixed easily into any liquid you like. There are no additives or preservatives, they’re GMO-free, and they contain one hundred percent organic safflower oil. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Alternatives If you're looking for an alternative to giving your infant drops, there are a couple of options. There are several reasons that some mothers, especially those who are breastfeeding only, prefer not to give their babies drops of any sort, regardless of vitamin or supplemental requirements or recommendations. These moms typically report that they want their newborns to ingest only natural breast milk and nothing else. So instead of giving their infants a supplement, they choose other ways of increasing the amount of the vitamin their babies receive naturally. Some methods include increasing the time they and their newborn spend in the sun, and taking higher doses of the vitamin themselves (whether through diet, over-the-counter supplements, or a combination of both). [su_youtube_advanced url="https://www.youtube.com/watch?v=9OU4GCnCaeg" width="720" controls="no" showinfo="no" rel="no" fs="no"] The Centers for Disease Control recommends against this approach, mainly due to the dangers of skin cancer associated with over exposure to the sun. Additionally, most mothers are unable to take high enough doses consistently to ensure their babies are getting the required amount. If you are going this route, however, it is advised that you take at least ten times the recommended daily dose. This can mean up to 6,000 IU per day. You should also eat a diet high in vitamin D. This means a lot of fish (including canned fish like sardines and herring), oysters and shrimp, orange juice, milk (soy or cow), oatmeal and fortified cereals, mushrooms, and eggs (the yolks in particular). See Full Artilce Here: Best Vitamin D Drops For Babies And Infants [TESTED September 2017] via Blogger Best Vitamin D Drops For Babies And Infants [TESTED September 2017] If you have gotten this far, you're exploring purchasing a portable massager. Congratulations. If you have already read a few Pure Wave by Pado reviews you probably already impressed but lets find out if it will live up to your expectations. Taking this first step to better health and happiness is a decision you won't ever regret. Using a handheld massager has untold physical, physiological, and psychological health benefits. Among the many benefits of the Pado PureWave massager is its versatility and breadth in terms of the types of massage it delivers. Beyond the many health and wellbeing benefits from massage in general, the PureWave massager provides microvibration as well as percussion therapy. These have been proven to prevent delayed onset muscle soreness. [su_note note_color="#f4fa91" radius="0"]Vibrational massage has been shown to improve not only muscle soreness—delayed onset or otherwise—but flexibility, circulation, balance, muscle strength, movement, and relaxation.[/su_note] A quick read through most PureWave massager reviews will show that athletes have been using vibrational and percussion style massage for decades, and swear by these techniques for their ability to promote muscle strength and improvement in all levels of performance. And it's not just pro athletes or physical performers who rely on and benefit from this type of massage. You receive it every time you head to the spa or your favorite massage therapist too. You probably just haven't realized it before. You know those last few minutes of the massage, when the therapist switches from a traditional Swedish or Shiatsu massage, which is predominantly long stokes along the lengths of your muscles, to a more vibrational, knocking, or pounding type of movement, otherwise known as tapotement? This part of the massage is crucial for successfully sending you on your way completely rejuvenated, muscles fully relaxed, and joints soothed. This is vibrational massage, and if you're like most people, you both love and hate this part. The love comes when you instantly feel a wave of warmth, total muscle relaxation, and utter lack of any remaining physical or mental discomfort. The hate part kicks in when your brain sends that signal to your awareness that at that point, your massage is almost over. Echoing the refrain of other Pado massager reviews is worth doing. There is a reason doctors, physical therapists, and athletes rave about these products. You can now get all the benefits of microvibrational and percussion massage therapy. They're lightweight, portable, multifunctional, and easy to use in or outside the home. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Features CM3Pado offers three models to choose from: the PureWave CM3, CM5, and CM7. They're all cordless and come with a battery charger. The CM3 is specifically a sports massager, utilizing a single high speed of 3,500 RPMs. It delivers targeted percussion style massage directly to the areas that need it most. It weighs a menial pound and a half and is small enough to toss into your gym bag or roll up into your yoga mat. The percussion head comes with two attachments, which you can easily swap out, depending on the area and depth you are targeting. There's a point and a six-head stick. The point is just what it sounds like—a slim, singular bar-shaped point that allows you to go deep into muscle tissue. The six-head attachment is round with six nodules that allow you to target a broader area and cover more breadth than depth. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] CM5 vs CM7The CM5 and CM7 are similar in feature set, but there are definitely a few key differences and added benefits to the CM7. They both have adjustable levels of intensity and are ideal for massaging muscles, tendons, and joints. They both up your percussion head RPMs from the 3,500 you get with the CM3, to 3,700. They both have an intensity dial, so you can turn up or down the level that best addresses your joint or tendon distress. The charging time for each is only one hour, and they will both run for roughly a week if you use it 20 to 30 minutes per day, or continuously, about three hours. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Qucik video for a Cordless Model: [su_youtube_advanced url="https://www.youtube.com/watch?v=4Bj3unlq4kQ" width="720" controls="no" showinfo="no" rel="no" fs="no"] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Both are percussion massagers. In addition to the point and six-head stick attachments, with the CM5, you also get the air cushion stick. This attachment is ideal for breaking up and releasing tight muscular knots. What sets the CM7 apart from the CM5 is that it's also a body and facial massager. So, in addition to the percussion massage body and the stick attachments that come with the CM5, the CM7 also includes scalp, facial, and body massage oil sticks. With its dual mode capabilities, in the CM7 you get two complete massagers in one compact, lightweight unit. The facial attachment is especially beneficial if you suffer from any type of jaw pain or are prone to stress headaches. [su_button url="https://www.wellnessgeeky.com/go/pure-wave-massager" target="blank" background="#e3af23" size="7" wide="no" center="yes" radius="0" icon="icon: arrow-circle-right" rel="nofollow"]Check Price on Amazon[/su_button] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Warranty Many of the Padousa reviews will also show that consistently high praise is given for their shipping, returns, satisfaction, and warranty policies. When you order any of their massagers, they offer a 30-day satisfaction guarantee. If you aren't pleased or satisfied within that time period, you can send it back to them, and they will issue you a full refund minus the shipping costs. Make sure you save all the original packaging and parts, as they require the unit be in the same condition it was when you received it. After the 30 days is up, the warranty kicks in and is good for a year. If anything covered under the warranty breaks or goes wrong, send it back to them, and they'll ship you a new one. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Where to buy Pure Wave CM7You can buy all the Pure Wave massagers directly from Pado on their website. If you're in the United States or Canada, they'll ship it ground for free, and if you're in Canada, there are no extra taxes due upon receipt. They're also available from Walmart, and of course, Amazon. In short, our Pure Wave massager review is nothing but positive. These little hand-helds are wonders for soothing sore muscles and relieving tendon and joint pain. They are ideal for shoulders, neck, back, feet, legs, arms, the list goes on. Let's just call it fantastic for whole body coverage. We especially like the CM7 with its rich set of features, added face and head massage capabilities, and the ability to incorporat therapeutic oils. Pado is putting out a high quality line of Pure Wave massagers at incredibly reasonable prices. This is an investment well worth making. [su_button url="https://www.wellnessgeeky.com/go/pure-wave-massager" target="blank" background="#e3af23" size="7" wide="no" center="yes" radius="0" icon="icon: arrow-circle-right" rel="nofollow"]Check Price on Amazon[/su_button] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Artilce Source Here: Purewave Massager Reviews: Best Rated Pure Wave by Pado USA via Blogger Purewave Massager Reviews: Best Rated Pure Wave by Pado USA Could your performance get better just by improving your sleep?
Sleep has, for a not insignificant amount of time, been associated with sports performance. In short the theory has been that good sleep leads to improved performance and poor sleep will impair performance.
Generally the association with a good or bad sleep has been premised upon the duration of the sleep, but is that really an accurate measure of sleep quality? This article will explore some of the finer points relating to sleep quality as well as provide some scientific background on the purpose of sleep as a human process.
Russell Foster is a British Circadian neuroscientist: His wonderful Ted Talk on "Why do We Sleep" What is sleep and how does it work? Sleep has such a profound effect upon performance and health because of the wide number of vital processes that are dependent upon it. When we sleep the body in effect carries out housekeeping duties; processes that help you deal with physical and mental stress, information processing and memory formation, repair and restoration of tissues Cues such as falling temperature and light levels are picked up by the sensory nervous system and relayed to the brain which kicks off the production of a hormone melatonin, the trigger for sleep and everything that goes with it, and as such a very important player in your health. Once sleep has been initiated the brain goes through a series of cycles which appear to be the crux of issue, indeed it has been suggested that it is not duration that counts, but rather the number and completeness of cycles you go through. Training and recovery, the impact of sleep Sleep triggers the rage of a production of hormones, this hormonal milieu includes hormones like growth hormone and testosterone that are responsible for the repair and regeneration of tissues intrinsically involved in physical performance, and research shows that lack of sleep quickly impacts upon all sorts of physical tasks, with research covering weighlifters, cyclists, runners and so on. The impact is two-fold, over the short term sleep issues have a massive negative effect upon the nervous system reducing strength endurance, concentration and co-ordination - all vital for sports and training. Over the longer term disruptions in hormone output will effect the body’s ability to recover the tissues such as muscle as well as impairing carbohydrate storage efficiency and reducing immune competence. In short: a bad night’s sleep with leave you weak and uncoordinated and over A long time you’ll be tired, fat and ill. Getting enough, quality sleep is important. How much is ‘enough’? For most of people getting less that 7 hours really starts to effect performance and health and many sleep coaches agree that aim should be on 8 hours. Studying historic texts and populations where there’s no electric light or TV’s actually shows significantly longer sleep durations for example 9-10 hours. My advice: Aim for 9, you’re bound to fall short but still will be OK. Also remember that stress from high pressure work situations or from lots of physical training can also increase needs significantly, and although the right amount of stress can make for deeper sleep for example a well designed training program, other things, like too much training will disturb it. Getting Quantity and Quality right Duration is important but so is quality and sleep 'hacks', habits and little tricks that improve the environment and so can set you up for that deep, restful night’s sleep. The Sleep Hacks The environment must be comfortable, cool and dark: The Bed • Frame The Room: • Reduce the Temperature Hacking your Sleep Behaviour What you do before bed effects sleep onset, duration and quality Several Hours Before Bed: 1 Hour Before Bed: After Lights Out: • Nocturnal manoeuvers in the dark Take away messages • Sleep onset is cued by your environment These practical tips will help you sleep like a baby, that deep restful sleep that we all crave is only a few little habit changes away, but you have to try them for them to work Source Here: Why is Sleep so Important for Athletic Performance and General Health via Blogger Why is Sleep so Important for Athletic Performance and General Health A bad warm up can injure you, No warm up will hinder you but a good warm up will have you firing on all cylinders Take an F1 car with it’s thousands of complex components and interlinking systems, honed to provide pure speed and allow the driver to get around the circuit at breakneck speeds. From ‘cold’, this car will not move anywhere near as quickly as it is capable of because for peak performance it needs warming up. The same can be said of the human body, only the components and systems are about as hi-tech as you can get. Amongst the many systems that each body carries, it is the respiratory, circulatory, muscular & nervous systems which all combine to carry out the movements that our brain tells the body to perform. If all of these systems are ‘cold’, the outcome of the movements that are produced can also be sub optimal. Running Specific WarmupsSport specific warm ups are essential in getting your body ready for the specific demands you are about to put it through For sports specific warmups, we look to breakdown techniques used in a particular sport. By practising a specific part of a technique, we can develop and improve it for enhanced performance when reintroduced into the full technique needed in the sport. If there is a weakness somewhere, then the rest of the chain has to compensate (which can lead to injury) to continue your run. So if we address the weaknesses then the chain should perform much better as a whole.
Once you have completed your warm up you will be well and truly ready for your run. You will have prepared your body so that those first few miles are no more difficult than they need to be and should help you secure a great time. Warming up prepares our body (or components in the case of the car) for what is to come. It prepares all of the systems for the greater stresses that we’re going to place upon them when we proceed to the main event. A warm up will help prepare our respiratory system for the increased demands we will place on it in terms of delivering oxygen into our bloodstream and expelling the waste product, carbon dioxide (CO2), with every breath. It will prepare our circulatory system for the increased heart rate we require to deliver the oxygenated blood to the muscles that need it most. A warm up will also get the electric signals firing across our bodies, telling all the different muscles and organs of our body exactly what to do. We will, ideally, warm up by practising the movements that we’re going to demand of during the main activity so that when it comes to the main exercise our bodies’ systems are all ready to work together and deliver the output we’re asking of it. Basics of Movement When bodily movement occurs, there are 2 types of stress/pressure being placed against our joints: that of gravity and friction. The greater these two are applied, the harder it will be to move the joint. Our bodies are already pretty heavy due to dense muscles, bones and anything extra that we may be carrying; this means that there is already significant weight for us to move before we even consider adding any weight/impacts to it in the form of dumbbells or running etc. Human Anatomy If we look at the 2 main systems which provide movement, we see that our skeleton is typically made up of 206 bones and the muscular system over 600 muscles. For the purposes of this article, we’ll concentrate mainly on the muscles and bones that are active around the freely-movable joints of our bodies; called the synovial joints. These are called synovial since they are found in a cavity between bones. The synovial membrane is filled with synovial fluid which acts as a lubricant & shock absorber for the joint. This is why our bones don’t grind away to nothing when we move them. When the joint is cold, this synovial fluid is thick and viscous which means the joint won’t move quite as freely due to the fluid’s sticky nature. As the temperature around the joint rises during a warm-up however, this fluid becomes much runnier and thinner and is able to better lubricate and protect the joints. The muscles also work much better when warm, being able to contract and relax much quicker than when cold (think of a cold squash ball or elastic band). As a result, we get more efficient movements of the body and a better performance overall. Increased Risk of Injury So if we consider the scenario that we’re going to ask our body to run 5k, the warm will be the difference between: a) your body and the joints involved warm and ready to shift all of the intrinsic weight that it already carries, better protecting your body against the impact and friction that is about to be placed on it; or no warm up leading to b) a large increased risk of injury running the 5k from a cold start, muscles and joints not prepared for the stress you’re about to place on it. A great way to imagine the stress on your body is to view muscles like toffee, exercising is similar to trying to bend and twist the toffee like muscle. When cold it is more likely to tear and crack whereas when warm there is much greater pliability. That’s not to say that the benefits of a warm up are all physical. Beyond the Physical It will also help us mentally prepare for the task in hand, both in terms of your body being accustomed to what you’re asking it to do. Now that we know why we should warm up, we can now better understand how to warm up. Specifically, we understand that we want to warm up and give the body a ‘practice’ of the exercise we’re going to perform, so that the joints can warm up to better perform and protect us from injury. It is worth noting that the warm up routines you had to do at school before gym or P.E. may be of very little use to you now. Often warm ups at school consisted of static stretches, normally flailing an arm behind your back or trying to touch your toes. Avoid these warm up routines as if they were the plague and instead follow the guidelines below for an effective warm up that will set you up for maximum performance. How to Warm Up Effectively We can categorise warm ups in 4 types or stages that can be used progressively in preparation for exercise and take around 30minutes to complete: 1. General GeneralIt is vital that we warm up progressively to avoid risk of injury. A General warm up is the first stage of any warm up that involves gentle movements to begin raising body temperature. The aim is to get some heat into the joints and muscles through light jogging, arm swinging and generally any movement that will get your heart rate up without stressing the body. The general warm up techniques are generic movements that will gently raise body temperature without putting much strain on the body. Below is an example programme that you can use for your warm up:
The next development includes gently moving other body parts in progressive stages such as below
All in all your general warm up should take around 8 minutes to complete and your body will have gone from 'cold' to warmer and looser, it is time now to move onto some dynamic stretching before we are almost ready for our event. Dynamic StretchingFor years we have been told that static stretching is essential in warming up but dynamic stretching is the new gold standard for warm up techniques. By now you should have completed your general warm up techniques and are now already loose and ready to stretch. The core temperature should have been raised and muscles warmed up, now we move onto a more dynamic stretching routine moving joints through their range of movement. Attempting to stretch (think back to PE or gym lessons of old) cold muscles isn't recommended. Studies have shown that static stretching can increase the risk of injury and that it is more productive to your workout & performance if you use dynamic stretching before a session of exercise. Static stretches after a session, when the focus is on lengthening the muscles that will have shortened through multiple contractions, can be a very effective method of stretching but for the warm up, dynamic stretching, which focuses more on range of movements required for the exercise, is the way to go. Begin the dynamic stretching session with some more CV work;
Next we introduce some functional movements to begin extending our muscles range of motion as they become more supple.
Now we are getting significantly warmer we can begin to push the body harder.
We can introduce some more explosive movements now as we gear up for the event
Finish off with some harder running.
PlyometricsPlyometric Exercises are a type of exercise designed to produce fast, powerful movements that athletes make maximum use out of in training and in warming up Having put your body through a general & dynamic stretching routine you're ready to progress to plyometrics. These drills require more power generation & faster contractions from your muscles to prime your body for more explosive workouts. Plyometric movements are to be undertaken when we are sure that there is heat in the joints and muscles, we can then progress safely to movements that require a little more power generation from the limbs to get the body ready to work against gravity, friction and external weight. This is where we are ready for bounding, running, heel flicks, high knees and other higher intensity movements. We should begin this phase of the warm up with some high intensity running;
Follow it with some explosive movements
Another Running Interval to finish
So far we have been warming up for nearly 30 minutes and our bodies are physically ready for action, the final phase of the warm up is to introduce some sport specific work to ensure we perform at our very best. Warm up exercises before running video: [su_youtube_advanced url="https://www.youtube.com/watch?v=Xm1bxAkgVqk" width="720" controls="no" showinfo="no" rel="no" fs="no"] The final thought on warm ups is that if we consider track and field athletes such as Jessica Ennis and Usain Bolt; we saw them perform to the best of their abilities at the Olympics. They performed to the absolute best that they had trained their bodies to produce. What we didn’t see was the warm ups they performed beforehand. None of these athletes would have performed as well without a proper warm up and none of them would have dreamed of not warming up at all. Although you may not be an elite athlete the same rules applies to you; warm up before your next race or exercise session to get the most out of your body. Read More Here: How to Warm up Before Running: Best Exercises via Blogger How to Warm up Before Running: Best Exercises It might not be time to say good-bye to the calendar year just yet, but you can say good-bye to muscle, tendon, and joint pain. And not just for the rest of the year. There's no reason to head into 2018—or spend another day for that matter—in pain. Whether you are an athlete, spend a lot of time on your feet, suffer from headaches or body pain, or just want to relax and rejuvenate more often, massage is a key component to better health and wellbeing. [su_note note_color="#f4fa91" radius="0"]The Mayo Clinic recommends massage therapy in conjunction with treatments for not only acute or chronic pain that accompanies many diseases like cancer and fibromyalgia, but for common and less serious conditions as well.[/su_note] They've done studies that show massage helps patients heal more quickly and stay emotionally healthier and more positive after most procedures. But you don't have to see a doctor or physical therapist to get the benefits of massage. A back handheld massager is one of the best and most accessible ways to relieve pain, tension, and muscle knots quickly and effectively, wherever and whenever you need it. If you ever thought the only massager for knots was the one at the sports medicine clinic, or the only thing standing between you and the best handheld massager was a couple of hundred dollars and a trip to your favorite day spa, you will be pleasantly surprised to find out neither of these is true. All you need is a portable massager. There are a lot of choices out there, and we know no one has the time to scour that last year's issues of Consumer Reports. So, we've done the research for you and rounded up the pros and cons of each. One of the best models available, and our pick for the number one slot is the Pure Wave CM7 by Pado. But there are several others that are worth considering. Best Rated Hand Held MassagersPado PureWave CM7There's no point in us burying the lead. There's a lot to love about the CM7. This lightweight work horse is our top pick for the best all around, and, the best deep tissue massager machine you can buy. Research has shown the benefits of vibration massage therapy, and for serious microvibration horsepower, you can't beat the PureWave CM7. It delivers 3,700 RPMs. And if you don't want to take our word for it, check out this review by physical therapists Brad Heinech and Bob Schrupp. They agree. [su_youtube_advanced url="https://www.youtube.com/watch?v=-PvSqdejJKU" width="720" controls="no" showinfo="no" rel="no" fs="no"] PROS & CONS The CM7 delivers both vibration and percussion massage therapy. It's cordless, lightweight, and compact. It weighs a mere pound and three-quarters, and it's only sixteen and a half inches long. We love how easy it is to throw into your gym bag, leave in an office drawer, or fit right into your carry-on. The best thing about this model, though? It's actually two in one. It's a full percussion massager that comes with 6 stick attachments for your body, and it's also a vibration head and face device. The face and scalp sticks enable you to deeply massage your temples, scalp, face, and jaw. A professional head massage relieves headaches, neck pain, and the discomfort and extreme pain that can be associated with jaw conditions, such as TMJ. And you get all of that from it that can also work out the knots in your back, shoulders, neck, arms, and legs with the intensity level you select. The CM7 is also our choice for the best massager for athletes, as you can't find a better massage for deep tissue massage. It is also great as a massager for hands. It also comes with a body massage oil stick, enabling you to incorporate therapeutic oils into your massage. The point, air-cushion, and six-head sticks round out the perfect set of attachments to not only hit any area that needs it—whether muscle, joint, or tendon—but to also apply exactly the type of pressure and depth required for relief. Coming in at just under 125 dollars, we were hard pressed to find a con for this all-around winner. If you want to dig deep, you could say you would prefer a longer time between charges, but it's a hard argument to make. The battery is fully charged in an hour, and you get about three hours per charge, or roughly a week if you use it between 20 and 30 minutes a day. Not too shabby in our opinion. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Homedics HHP-350If don't need or want everything the CM7 delivers, or you just prefer choices, you cannot go wrong with the Percussion Pro Handheld Massager with Heat by Homedics. This machine is about medium-high on the scale of intensity, so it's kind of hits the sweet spot when it comes to home massagers. Its well designed ergonomic handle makes it extremely easy to hold and use. The massage is delivered via two pivoting heads, and there are two additional customized sets included, so you can choose from a heated, gentle, or firm massage. PROS & CONS We like the heat option in this model. Many studies have shown that incorporating heat into massage is beneficial for relieving muscle and many other types of pain. We also found it a plus that you can customize the type of massage you want. However, it's less than ideal that you must physically swap out the heads to move between the modalities. There is a variable speed controller, so the ability to choose how fast or slow you want the heads to pivot goes into the "pro" column. In general, this is a good entry-level or basic handheld massager for home use. It's not rich with features, but what it does—providing three solid types of percussion massage—it does very well. It's two and-a-half pounds, so it's a bit heavier than the PureWave CM7, but the price point might be the only plus you need: you can pick one up on Amazon for just under 35 dollars. You would be hard pressed to find a comparable model that is this reliable and well made. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Thumper E501 PercussiveLike the Homedics HHP-350 in appearance and functionality, the Thumper E501 delivers percussion massage by way of two rotating, interchangeable heads. It's designed to penetrate muscles deeply, so it's advised that rather than moving it around or sliding it across large muscles on your body, you hold it in place for about 20 or 30 seconds per spot. This is quite effective on large muscle groups, especially for those who are very athletic, and it greatly improves circulation. You can control the speed of the massage, from 20 to 40 pulses delivered per second. PROS & CONS The Thumper E501 is one of the heavier home models out there (it weighs 3 pounds), so it's not quite as versatile as some of the others we like a little more. The quality of massage and ability to soothe muscles and work out the severest of knots is excellent, however. This model is highly recommended for athletes, as it delivers a very deep massage. The handle is long, so it's easy to reach all the spots on your back, shoulders, and legs. And if you find yourself with a leg cramp in the middle of the night, this is the one you want. It breaks up knots quickly and instantly soothes the muscles around the area and releases associated tension. You'll spend a bit more on the Thumper than you would on the Homedics Handhelm Massager it runs a little over 150 dollars—but it's still a very cost effective option for the features, quality of massage, and solid craftsmanship. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Zyllion Handheld Therapeutic Percussion With HeatThe Zyllion ZMA-16 is a nice midpoint between the Homedics HHP-350 and the Thumper E501. The price point is squarely between the two, costing 70 dollars. Like the HHP-350, you get the heat option, which is a major advantage to a handheld. It's also a percussion model, but it utilizes a single head as opposed to dual rotating heads like the Homedics and Thumper. The intensity level is set via a dial, so you can control how vigorous or minimal you want or need the massage to be. PROS & CONS The price is squarely in the pro column, and we also like that it comes with three interchangeable heads, designed to target different spots and depths. This is effective for targeting surface areas versus deep tissue and larger muscle groups. The heat is excellent for relaxation and circulation, and the ergonomic and modern styling is a plus, if you're after a device that is more streamlined. Like the Thumper, it's a bit heavier than some of its competitors, so we put the three pounds in the con column. All told, we like the price, look, and heat delivered by the ZMA-16, but it falls a bit short on features and portability. Many home users also prefer two heads to one for percussion massage in order to hit larger areas in a shorter amount of time. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Naipo Handheld Percussion Massager With HeatingLike the Zyllion, the Naipo handheld massager with heat has a single rather than set of two rotating heads. It offers deep penetrating percussion massage, however, and comes with three different attachment heads. You can target various sets of muscles, tendons, and joints easily, and choose between levels of intensity and depth. The Naipo heating is excellent for improving circulation. PROS & CONS A definite pro of the Naipo is its sleek modern design. If looks matter, and you don't want one that tends towards the bulky, you'll like the Naipo. And if price is important, you can stop reading now. You purchase one on Amazon for less than 35 dollars. It doesn't pack the features that the other contenders do, however. And the handle, while looking good, is not as ergonomically effective. This is a well priced, good looking, average massager that few would be sorry to own. You can relieve muscle knots, aches, pains, and recover from exercise quickly with this massager, and it will provide tension relief and relaxation very well. [su_youtube_advanced url="https://www.youtube.com/watch?v=pwrfclg7GEw" width="720" controls="no" showinfo="no" rel="no" fs="no"] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] An upside to wanting professional grade massage at home is that there are so many excellent handheld model. And while the PureWave CM7 is our top pick, there are many excellent choices out there that will serve you well for years to come. Other brands you may consider, but we think less superior are: Oster, Brookstone Active Sport. The physical and psychological benefits of massage are well documented, so the best thing you can do for yourself is to pick the one that's right for you, and get to relieving that tension and increasing relaxation as soon as possible. Read Full Article Here: Best Electric Handheld Massager For Your Back [ September 2017] via Blogger Best Electric Handheld Massager For Your Back [ September 2017] The American Academy of Pediatrics recommends that newborns, until a year old, receive a daily vitamin D supplement. In 2003, the recommended dosage was 200 International Units (IU) per day. In 2008, that amount doubled to 400 IU a day. This increase was based on a study published in "Pediatrics" showing infants being breast fed, fed a combination of breast milk and formula, or consuming a diet of one hundred percent formula, were not receiving adequate amounts of vitamin D. This vitamin is necessary for proper and adequate absorption of phosphorus and calcium, both of which are needed for building strong bones. Without the proper amount of absorbed calcium, babies run the risk of acquiring rickets, which weakens and softens bones. As with most things in life, when it comes to supplements, there are more options than there are hours in the day to do the research. And when it comes to choosing the best for your baby, it can be more than stressful. So, here are a few recommendations and information about how to choose the best brand. Once you've selected the one that's right for you, no matter what your own preferred requirements, there is one important factor to consider, which is the FDA warning regarding the dangers of overdose. Make sure you administer no more than the recommended 400 IU a day. It's also a good idea to use only the dropper that comes with the supplement, and keep the packaging materials. That way, anyone caring for your baby has all the information they need. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Top Rated Vitamin D DropsOrganic Options Mommy's Bliss Organic DropsIf you are looking for the best organic vitamin D drops for infants, Mommy's Bliss are an excellent choice. They are one hundred percent USDA certified organic, and a single drop delivers the daily recommended dosage, so there's little danger of overdose. There are no artificial colors or flavors, they're gluten and soy free, and they contain no chemicals or additives. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] ChildLife Organic Vitamin D3 DropsOur second runner-up in the organic category is ChildLife Organic Vitamin D3 Drops. However, one caveat on this recommendation is the fact that they are only 95% organic. One drop contains the full day's recommended dosage, so they're also easy to administer. But if for you, it's 100% certified organic or nothing, we recommend going with Mommy's Bliss. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] All natural Options If you do not insist on going strictly organic, but still want the best natural drops available, you're in luck. There are several trustworthy brands available, many of which are approved and recommended by the American Academy of Pediatrics (AAP). [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Carlson Labs Baby NaturalCarlson Labs Baby Natural Vitamin D Drops have no preservatives or artificial colors, and they contain no gluten, milk, or wheat. They also provide the full recommended dosage per day via a single drop. A common reason many love this brand is the fact that they are tasteless and colorless. Most nursing mothers find it easiest to just administer a drop while breastfeeding, but those who feed their babies either a partial or all formula diet, particularly like this option for how easy it is to mix into formula. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] ZoomavitZoomavit is another consistently highly rated brand. They are approved by the AAP, and users report preferring these not only for infants, but for their toddlers and teens as well. Mothers who are taking high doses for themselves in order to pass the vitamin onto their babies through breastfeeding enjoy the mild citrus taste. Others find it completely tasteless, and therefore like this brand as opposed to others that have strong flavors. These drops also mix easily and instantly into any drink. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Baby DdropsBaby Ddrops is one of the most popular brands available, and you’ll find them mentioned and recommended among most mother’s groups, forums, and organizations. What makes them so highly preferred, more so than others, is the short ingredients list: vitamin D and coconut oil. That's it. They contain no chemicals or artificial flavors or colors. They don’t have any of the additives that are so often the cause of allergies, which is a big relief since the only way mothers discover allergies is by going through the unknown minefield of the first few years. Baby D drops reviews consistently echo the positive experience with the brand, and most reviewers are repeat customers. Mothers who love Baby Ddrops insist on them solely for their lack of unnecessary fillers and chemicals. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] VitaDailyVitaDaily D3 Drops for Babies also come highly recommended, especially by nursing mothers. Like many of the others, they're also tasteless and can be mixed easily into any liquid you like. There are no additives or preservatives, they’re GMO-free, and they contain one hundred percent organic safflower oil. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Alternatives If you're looking for an alternative to giving your infant drops, there are a couple of options. There are several reasons that some mothers, especially those who are breastfeeding only, prefer not to give their babies drops of any sort, regardless of vitamin or supplemental requirements or recommendations. These moms typically report that they want their newborns to ingest only natural breast milk and nothing else. So instead of giving their infants a supplement, they choose other ways of increasing the amount of the vitamin their babies receive naturally. Some methods include increasing the time they and their newborn spend in the sun, and taking higher doses of the vitamin themselves (whether through diet, over-the-counter supplements, or a combination of both). [su_youtube_advanced url="https://www.youtube.com/watch?v=9OU4GCnCaeg" width="720" controls="no" showinfo="no" rel="no" fs="no"] The Centers for Disease Control recommends against this approach, mainly due to the dangers of skin cancer associated with over exposure to the sun. Additionally, most mothers are unable to take high enough doses consistently to ensure their babies are getting the required amount. If you are going this route, however, it is advised that you take at least ten times the recommended daily dose. This can mean up to 6,000 IU per day. You should also eat a diet high in vitamin D. This means a lot of fish (including canned fish like sardines and herring), oysters and shrimp, orange juice, milk (soy or cow), oatmeal and fortified cereals, mushrooms, and eggs (the yolks in particular). Read More Here: Best Vitamin D Drops For Babies And Infants [TESTED September 2017] via Blogger Best Vitamin D Drops For Babies And Infants [TESTED September 2017] If you have gotten this far, you're exploring purchasing a portable massager. Congratulations. If you have already read a few Pure Wave by Pado reviews you probably already impressed but lets find out if it will live up to your expectations. Taking this first step to better health and happiness is a decision you won't ever regret. Using a handheld massager has untold physical, physiological, and psychological health benefits. Among the many benefits of the Pado PureWave massager is its versatility and breadth in terms of the types of massage it delivers. Beyond the many health and wellbeing benefits from massage in general, the PureWave massager provides microvibration as well as percussion therapy. These have been proven to prevent delayed onset muscle soreness. [su_note note_color="#f4fa91" radius="0"]Vibrational massage has been shown to improve not only muscle soreness—delayed onset or otherwise—but flexibility, circulation, balance, muscle strength, movement, and relaxation.[/su_note] A quick read through most PureWave massager reviews will show that athletes have been using vibrational and percussion style massage for decades, and swear by these techniques for their ability to promote muscle strength and improvement in all levels of performance. And it's not just pro athletes or physical performers who rely on and benefit from this type of massage. You receive it every time you head to the spa or your favorite massage therapist too. You probably just haven't realized it before. You know those last few minutes of the massage, when the therapist switches from a traditional Swedish or Shiatsu massage, which is predominantly long stokes along the lengths of your muscles, to a more vibrational, knocking, or pounding type of movement, otherwise known as tapotement? This part of the massage is crucial for successfully sending you on your way completely rejuvenated, muscles fully relaxed, and joints soothed. This is vibrational massage, and if you're like most people, you both love and hate this part. The love comes when you instantly feel a wave of warmth, total muscle relaxation, and utter lack of any remaining physical or mental discomfort. The hate part kicks in when your brain sends that signal to your awareness that at that point, your massage is almost over. Echoing the refrain of other Pado massager reviews is worth doing. There is a reason doctors, physical therapists, and athletes rave about these products. You can now get all the benefits of microvibrational and percussion massage therapy. They're lightweight, portable, multifunctional, and easy to use in or outside the home. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Features CM3Pado offers three models to choose from: the PureWave CM3, CM5, and CM7. They're all cordless and come with a battery charger. The CM3 is specifically a sports massager, utilizing a single high speed of 3,500 RPMs. It delivers targeted percussion style massage directly to the areas that need it most. It weighs a menial pound and a half and is small enough to toss into your gym bag or roll up into your yoga mat. The percussion head comes with two attachments, which you can easily swap out, depending on the area and depth you are targeting. There's a point and a six-head stick. The point is just what it sounds like—a slim, singular bar-shaped point that allows you to go deep into muscle tissue. The six-head attachment is round with six nodules that allow you to target a broader area and cover more breadth than depth. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] CM5 vs CM7The CM5 and CM7 are similar in feature set, but there are definitely a few key differences and added benefits to the CM7. They both have adjustable levels of intensity and are ideal for massaging muscles, tendons, and joints. They both up your percussion head RPMs from the 3,500 you get with the CM3, to 3,700. They both have an intensity dial, so you can turn up or down the level that best addresses your joint or tendon distress. The charging time for each is only one hour, and they will both run for roughly a week if you use it 20 to 30 minutes per day, or continuously, about three hours. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Qucik video for a Cordless Model: [su_youtube_advanced url="https://www.youtube.com/watch?v=4Bj3unlq4kQ" width="720" controls="no" showinfo="no" rel="no" fs="no"] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Both are percussion massagers. In addition to the point and six-head stick attachments, with the CM5, you also get the air cushion stick. This attachment is ideal for breaking up and releasing tight muscular knots. What sets the CM7 apart from the CM5 is that it's also a body and facial massager. So, in addition to the percussion massage body and the stick attachments that come with the CM5, the CM7 also includes scalp, facial, and body massage oil sticks. With its dual mode capabilities, in the CM7 you get two complete massagers in one compact, lightweight unit. The facial attachment is especially beneficial if you suffer from any type of jaw pain or are prone to stress headaches. [su_button url="http://www.wellnessgeeky.com/go/pure-wave-massager" target="blank" background="#e3af23" size="7" wide="no" center="yes" radius="0" icon="icon: arrow-circle-right" rel="nofollow"]Check Price on Amazon[/su_button] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Warranty Many of the Padousa reviews will also show that consistently high praise is given for their shipping, returns, satisfaction, and warranty policies. When you order any of their massagers, they offer a 30-day satisfaction guarantee. If you aren't pleased or satisfied within that time period, you can send it back to them, and they will issue you a full refund minus the shipping costs. Make sure you save all the original packaging and parts, as they require the unit be in the same condition it was when you received it. After the 30 days is up, the warranty kicks in and is good for a year. If anything covered under the warranty breaks or goes wrong, send it back to them, and they'll ship you a new one. [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Where to buy Pure Wave CM7You can buy all the Pure Wave massagers directly from Pado on their website. If you're in the United States or Canada, they'll ship it ground for free, and if you're in Canada, there are no extra taxes due upon receipt. They're also available from Walmart, and of course, Amazon. In short, our Pure Wave massager review is nothing but positive. These little hand-helds are wonders for soothing sore muscles and relieving tendon and joint pain. They are ideal for shoulders, neck, back, feet, legs, arms, the list goes on. Let's just call it fantastic for whole body coverage. We especially like the CM7 with its rich set of features, added face and head massage capabilities, and the ability to incorporat therapeutic oils. Pado is putting out a high quality line of Pure Wave massagers at incredibly reasonable prices. This is an investment well worth making. [su_button url="http://www.wellnessgeeky.com/go/pure-wave-massager" target="blank" background="#e3af23" size="7" wide="no" center="yes" radius="0" icon="icon: arrow-circle-right" rel="nofollow"]Check Price on Amazon[/su_button] [su_divider top="no" divider_color="#6fd429" size="5" margin="15"] Read More Here: Purewave Massager Reviews: Best Rated Pure Wave by Pado USA via Blogger Purewave Massager Reviews: Best Rated Pure Wave by Pado USA Could your performance get better just by improving your sleep?
Sleep has, for a not insignificant amount of time, been associated with sports performance. In short the theory has been that good sleep leads to improved performance and poor sleep will impair performance.
Generally the association with a good or bad sleep has been premised upon the duration of the sleep, but is that really an accurate measure of sleep quality? This article will explore some of the finer points relating to sleep quality as well as provide some scientific background on the purpose of sleep as a human process.
Russell Foster is a British Circadian neuroscientist: His wonderful Ted Talk on "Why do We Sleep" What is sleep and how does it work? Sleep has such a profound effect upon performance and health because of the wide number of vital processes that are dependent upon it. When we sleep the body in effect carries out housekeeping duties; processes that help you deal with physical and mental stress, information processing and memory formation, repair and restoration of tissues Cues such as falling temperature and light levels are picked up by the sensory nervous system and relayed to the brain which kicks off the production of a hormone melatonin, the trigger for sleep and everything that goes with it, and as such a very important player in your health. Once sleep has been initiated the brain goes through a series of cycles which appear to be the crux of issue, indeed it has been suggested that it is not duration that counts, but rather the number and completeness of cycles you go through. Training and recovery, the impact of sleep Sleep triggers the rage of a production of hormones, this hormonal milieu includes hormones like growth hormone and testosterone that are responsible for the repair and regeneration of tissues intrinsically involved in physical performance, and research shows that lack of sleep quickly impacts upon all sorts of physical tasks, with research covering weighlifters, cyclists, runners and so on. The impact is two-fold, over the short term sleep issues have a massive negative effect upon the nervous system reducing strength endurance, concentration and co-ordination - all vital for sports and training. Over the longer term disruptions in hormone output will effect the body’s ability to recover the tissues such as muscle as well as impairing carbohydrate storage efficiency and reducing immune competence. In short: a bad night’s sleep with leave you weak and uncoordinated and over A long time you’ll be tired, fat and ill. Getting enough, quality sleep is important. How much is ‘enough’? For most of people getting less that 7 hours really starts to effect performance and health and many sleep coaches agree that aim should be on 8 hours. Studying historic texts and populations where there’s no electric light or TV’s actually shows significantly longer sleep durations for example 9-10 hours. My advice: Aim for 9, you’re bound to fall short but still will be OK. Also remember that stress from high pressure work situations or from lots of physical training can also increase needs significantly, and although the right amount of stress can make for deeper sleep for example a well designed training program, other things, like too much training will disturb it. Getting Quantity and Quality right Duration is important but so is quality and sleep 'hacks', habits and little tricks that improve the environment and so can set you up for that deep, restful night’s sleep. The Sleep Hacks The environment must be comfortable, cool and dark: The Bed • Frame The Room: • Reduce the Temperature Hacking your Sleep Behaviour What you do before bed effects sleep onset, duration and quality Several Hours Before Bed: 1 Hour Before Bed: After Lights Out: • Nocturnal manoeuvers in the dark Take away messages • Sleep onset is cued by your environment These practical tips will help you sleep like a baby, that deep restful sleep that we all crave is only a few little habit changes away, but you have to try them for them to work Original post Here: Why is Sleep so Important for Athletic Performance and General Health via Blogger Why is Sleep so Important for Athletic Performance and General Health A bad warm up can injure you, No warm up will hinder you but a good warm up will have you firing on all cylinders Take an F1 car with it’s thousands of complex components and interlinking systems, honed to provide pure speed and allow the driver to get around the circuit at breakneck speeds. From ‘cold’, this car will not move anywhere near as quickly as it is capable of because for peak performance it needs warming up. The same can be said of the human body, only the components and systems are about as hi-tech as you can get. Amongst the many systems that each body carries, it is the respiratory, circulatory, muscular & nervous systems which all combine to carry out the movements that our brain tells the body to perform. If all of these systems are ‘cold’, the outcome of the movements that are produced can also be sub optimal. Running Specific WarmupsSport specific warm ups are essential in getting your body ready for the specific demands you are about to put it through For sports specific warmups, we look to breakdown techniques used in a particular sport. By practising a specific part of a technique, we can develop and improve it for enhanced performance when reintroduced into the full technique needed in the sport. If there is a weakness somewhere, then the rest of the chain has to compensate (which can lead to injury) to continue your run. So if we address the weaknesses then the chain should perform much better as a whole.
Once you have completed your warm up you will be well and truly ready for your run. You will have prepared your body so that those first few miles are no more difficult than they need to be and should help you secure a great time. Warming up prepares our body (or components in the case of the car) for what is to come. It prepares all of the systems for the greater stresses that we’re going to place upon them when we proceed to the main event. A warm up will help prepare our respiratory system for the increased demands we will place on it in terms of delivering oxygen into our bloodstream and expelling the waste product, carbon dioxide (CO2), with every breath. It will prepare our circulatory system for the increased heart rate we require to deliver the oxygenated blood to the muscles that need it most. A warm up will also get the electric signals firing across our bodies, telling all the different muscles and organs of our body exactly what to do. We will, ideally, warm up by practising the movements that we’re going to demand of during the main activity so that when it comes to the main exercise our bodies’ systems are all ready to work together and deliver the output we’re asking of it. Basics of Movement When bodily movement occurs, there are 2 types of stress/pressure being placed against our joints: that of gravity and friction. The greater these two are applied, the harder it will be to move the joint. Our bodies are already pretty heavy due to dense muscles, bones and anything extra that we may be carrying; this means that there is already significant weight for us to move before we even consider adding any weight/impacts to it in the form of dumbbells or running etc. Human Anatomy If we look at the 2 main systems which provide movement, we see that our skeleton is typically made up of 206 bones and the muscular system over 600 muscles. For the purposes of this article, we’ll concentrate mainly on the muscles and bones that are active around the freely-movable joints of our bodies; called the synovial joints. These are called synovial since they are found in a cavity between bones. The synovial membrane is filled with synovial fluid which acts as a lubricant & shock absorber for the joint. This is why our bones don’t grind away to nothing when we move them. When the joint is cold, this synovial fluid is thick and viscous which means the joint won’t move quite as freely due to the fluid’s sticky nature. As the temperature around the joint rises during a warm-up however, this fluid becomes much runnier and thinner and is able to better lubricate and protect the joints. The muscles also work much better when warm, being able to contract and relax much quicker than when cold (think of a cold squash ball or elastic band). As a result, we get more efficient movements of the body and a better performance overall. Increased Risk of Injury So if we consider the scenario that we’re going to ask our body to run 5k, the warm will be the difference between: a) your body and the joints involved warm and ready to shift all of the intrinsic weight that it already carries, better protecting your body against the impact and friction that is about to be placed on it; or no warm up leading to b) a large increased risk of injury running the 5k from a cold start, muscles and joints not prepared for the stress you’re about to place on it. A great way to imagine the stress on your body is to view muscles like toffee, exercising is similar to trying to bend and twist the toffee like muscle. When cold it is more likely to tear and crack whereas when warm there is much greater pliability. That’s not to say that the benefits of a warm up are all physical. Beyond the Physical It will also help us mentally prepare for the task in hand, both in terms of your body being accustomed to what you’re asking it to do. Now that we know why we should warm up, we can now better understand how to warm up. Specifically, we understand that we want to warm up and give the body a ‘practice’ of the exercise we’re going to perform, so that the joints can warm up to better perform and protect us from injury. It is worth noting that the warm up routines you had to do at school before gym or P.E. may be of very little use to you now. Often warm ups at school consisted of static stretches, normally flailing an arm behind your back or trying to touch your toes. Avoid these warm up routines as if they were the plague and instead follow the guidelines below for an effective warm up that will set you up for maximum performance. How to Warm Up Effectively We can categorise warm ups in 4 types or stages that can be used progressively in preparation for exercise and take around 30minutes to complete: 1. General GeneralIt is vital that we warm up progressively to avoid risk of injury. A General warm up is the first stage of any warm up that involves gentle movements to begin raising body temperature. The aim is to get some heat into the joints and muscles through light jogging, arm swinging and generally any movement that will get your heart rate up without stressing the body. The general warm up techniques are generic movements that will gently raise body temperature without putting much strain on the body. Below is an example programme that you can use for your warm up:
The next development includes gently moving other body parts in progressive stages such as below
All in all your general warm up should take around 8 minutes to complete and your body will have gone from 'cold' to warmer and looser, it is time now to move onto some dynamic stretching before we are almost ready for our event. Dynamic StretchingFor years we have been told that static stretching is essential in warming up but dynamic stretching is the new gold standard for warm up techniques. By now you should have completed your general warm up techniques and are now already loose and ready to stretch. The core temperature should have been raised and muscles warmed up, now we move onto a more dynamic stretching routine moving joints through their range of movement. Attempting to stretch (think back to PE or gym lessons of old) cold muscles isn't recommended. Studies have shown that static stretching can increase the risk of injury and that it is more productive to your workout & performance if you use dynamic stretching before a session of exercise. Static stretches after a session, when the focus is on lengthening the muscles that will have shortened through multiple contractions, can be a very effective method of stretching but for the warm up, dynamic stretching, which focuses more on range of movements required for the exercise, is the way to go. Begin the dynamic stretching session with some more CV work;
Next we introduce some functional movements to begin extending our muscles range of motion as they become more supple.
Now we are getting significantly warmer we can begin to push the body harder.
We can introduce some more explosive movements now as we gear up for the event
Finish off with some harder running.
PlyometricsPlyometric Exercises are a type of exercise designed to produce fast, powerful movements that athletes make maximum use out of in training and in warming up Having put your body through a general & dynamic stretching routine you're ready to progress to plyometrics. These drills require more power generation & faster contractions from your muscles to prime your body for more explosive workouts. Plyometric movements are to be undertaken when we are sure that there is heat in the joints and muscles, we can then progress safely to movements that require a little more power generation from the limbs to get the body ready to work against gravity, friction and external weight. This is where we are ready for bounding, running, heel flicks, high knees and other higher intensity movements. We should begin this phase of the warm up with some high intensity running;
Follow it with some explosive movements
Another Running Interval to finish
So far we have been warming up for nearly 30 minutes and our bodies are physically ready for action, the final phase of the warm up is to introduce some sport specific work to ensure we perform at our very best. Warm up exercises before running video: [su_youtube_advanced url="https://www.youtube.com/watch?v=Xm1bxAkgVqk" width="720" controls="no" showinfo="no" rel="no" fs="no"] The final thought on warm ups is that if we consider track and field athletes such as Jessica Ennis and Usain Bolt; we saw them perform to the best of their abilities at the Olympics. They performed to the absolute best that they had trained their bodies to produce. What we didn’t see was the warm ups they performed beforehand. None of these athletes would have performed as well without a proper warm up and none of them would have dreamed of not warming up at all. Although you may not be an elite athlete the same rules applies to you; warm up before your next race or exercise session to get the most out of your body. Read Full Article Here: How to Warm up Before Running: Best Exercises via Blogger How to Warm up Before Running: Best Exercises |
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November 2017
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