4 Ways Massage Therapy Benefits Runners

Whether you run for fun, competition or stress relief, here are four ways massage therapy can significantly improve your running potential:

1. Reduced Muscle Pain and Fatigue

When you have started a new training program, increased the intensity of your training or are simply just running more mileage, massage therapy can be extremely helpful. Often times, the increased workload results in muscle pain and fatigue. This pain is caused by the release of body-producing toxins such as lactic acid into the tissue. When left untreated, the tissue can become damaged over time. Where there is muscle damage, there is less circulation. Reduced circulation can lead to congestion, tightness and shortening of the tissue.

2. Increased Circulation and Blood Flow

Massage increases circulation and blood flow. With this increased circulation, overall healing is expedited by triggering the immune system to promote a healing response in the tissue.

Following a run, the body needs to recover from the stresses places upon it. When muscles are challenged during a run, the body releases toxins into the tissue. Massage is one of the quickest ways to promote recovery because it helps release these toxins from the tissue. In conjunction with proper hydration, toxins are flushed from the system, thus helping lessen soreness and fatigue while helping freshen your legs for your next workout.

3. Increased Flexibility

Increasing an athlete’s range of motion can help improve performance. When we can move properly, we can run more efficiently.

A good massage helps re balance the musculoskeletal system. Runners frequently experience pain and tightness in the IT Band, Achilles tendon, knees and hamstrings. Many runners can pinpoint where they are experiencing pain. A good therapist will evaluate pre-existing conditions and postural errors that could be contributing to pain, as the source of pain is usually not where the pain is manifesting itself. For example, pain in the hamstring may be attributed to limited lumbar mobility. The hamstring could be over-stretched and compensating for shortening of the hip flexors. The body is like a weight and pulley system. When a muscle experiences fatigue from overuse, another muscle will kick in to try and bring balance back to the body. Often times, this secondary muscle is not meant to sustain that kind of responsibility. When left untreated, it undergoes strain and, much like a domino effect, other muscles become involved and affected. A good therapist will analyze all these factors and develop an appropriate treatment plan to help break a cycle of recurring injury.

4. Relaxation

Lastly, massage promotes relaxation, which has myriad benefits. Relaxing the muscles also helps relax the mind and reduces stress, which can help re-energize you following a big race or tough workout, or even when the craziness of life combined with the demands of training start to wear on you.

Source- http://running.competitor.com/2015/02/injury-prevention/4-ways-massage-therapy-benefits-runners_122461#hULJXlV2fFYxp0o9.99

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The Best Slimming Foods...

Banish that muffin top with our pick of the best stomach-slimming ingredients!

Rock that slim look with pride this summer with these deliciously healthy foods. Then now is the perfect time to kick-start a summer eating plan so you look and feel amazing in time for take-off. 

Quinoa 

This ancient South American grain packs a healthy protein punch, making it an excellent slimming aid. Super-versatile, it can be used to bulk out soups and stews and used in place of your usual carb choice. 

Cherries 

Looking for a fruit that works overtime for your health? Cherries are rich in the antioxidant anthocyanins, which increase fat-fighting enzymes. Plus, these little beauties could maximise workout results by warding off post-exercise muscle pain. 

Salmon 

Want to wage war on wobles? Stock up on salmon when hunger hits. This oily fish is an excellent source of omega-3 fatty acids, which keep skin cells plump, whilst keeping you full - curbing the the urge to snack.

Garlic 

Wonderful for adding flavour to food, garlic helps the liver to filter out toxins in the body. These pungent cloves are also packed with a molecule called allicin, which helps keep your immune system healthy, reducing the risk of summer sniffles. 

Avocados 

Packed with healthy monounsaturated fats, avocados help your body manufacture a compound called glutathione, which is needed to detoxify harmful substances. Plus, the good fat content will help to keep summer skin looking its best while filling you up - so you snack less! 

Strawberries

Nothing says summer quite like a fresh punnet of strawberries, and the good news is that this British seasonal staple is actually a slimming food. They rank low on the glycaemic index, which means they help to control the blood sugar fluctuations responsible for food cravings. Plus, they're a powerhouse of skin-perfecting vitamin C.

Eggs 

Cheap and versatile, eggs are a fab source of appetite-curbing protein, making them a dieter's best bud. A 2008 study published in the International Journal of Obesity reported that eating eggs for brekkie helps to boost weight loss for those following a calorie-controlled diet. 

Lemons

Lemons are like a magic wand for weight loss. They're detoxifying and help to promote proper digestion, which keeps bloating at bay. If they're not already part of your morning routine, you're missing a trick. Sipping on a mug of hot water and lemon filters away any impurities in your system, boosts the metabolism and keeps your cells hydrated so your skin glows. 

Broccoli 

Make dark green vegetables like broccoli a priority on your plate and the weight will fall off! Why? This green superfood helps your body to flush out everyday environmental chemicals due to its rich sulphur-containing compounds. Steam your veg instead of boiling to keep the nutrient content intact.

Nuts 

Raw nuts act like a wake-up call for weight loss. Brazil nuts, almonds and cashews are all loaded with protein and omega-3 fatty acids, which help to speed up the slimming process to get you in swimwear-worthy shape. 

Also check out some of the online beauty courses for weight management!

Source: www.womensfitness.co.uk

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Reasons why people can't gym!

Many of us think about losing a few kilos while we pretend to be busy working. But only a few lucky ones can actually do it. Sigh! Most of the health freaks get enrolled in a gym but quit mid-way. Reason? Well, there can be plenty. People across all age groups believe in remaining fit and fine these days, but due to many uncalled for reasons are not able to follow the hard-core gyming routine. Today, we list out those reasons which stop you from hitting the gym. So, beware of these, so that you can fit in those perfect pair of jeans you always dreamed of in high-school!

Here are some common reasons of why people can't gym:

Can't stop binging

One cannot control their constant craving for food. Result? Hands go straight to the nearby jar of munchies you keep under your desk. Yes, you manage to sneak out on those bingy food items and can't kill your eating habits. Food can be a reason why you cannot gym. Gyming means you have to control your intake on food. If you are a big foodie then this can be a big reason for skipping your exercise classes.

Excessive laziness

Laziness is one of the biggest barriers in losing those extra kilos. It can aslo be one of the reason why people avoid gym. Excessive laziness leads to putting on pounds of weight. So, stop being lazy and get into your gym gear. Start exercising to lead a healthy life.

Work stress

Going to gym and working out can be the best stress reliever. But, if there is immense work pressure then a person may refrain from hitting the gym. After a day of hard work and stress in office, you dont really want to run on that treadmill. Yes, quite true!

Lack of sleep

Lack of sleep decreases the energy levels in the body which makes it harder for a person to carry out a good work-out. Sleep deprivation is not good for health and makes less motivated. It also makes you less likely to grab your exercise gear and go to the gym. So one should get a proper sleep in order hit the gym and exercise.

Can I exercise?

First thing which comes to our mind when we think of gyming is whether we will be able to exercise or not. We also tend to think if we would be able to use the equipment's properly or not. These thoughts stop us from going to the fitness center, so push them backwards and put on your running shoes. Clock says, run dear run!
Get fit in style, try out the best gyms in doha !

Source-http://zeenews.india.com/news/health/fitness/reasons-why-people-cant-gym_1639066.html

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Getting in shape!

Do you want to get into a better shape this year, at least better than the previous one? Are you looking to lose your belly weight, run faster, and boost your energy? To start off, make sure you have realistic, measureable and simple goals. Break down your targets into smaller targets defined by timeline. So by the end of the holidays, you will not have a bulging belly, nor a hammer of disappointment for not reaching the target. Here are four simple yet helpful tips to get you going:

1:

While you are looking to get in shape within time, appointment a fitness coach who can be your guide throughout. A good fitness coach can make a lot of difference!

2:

If you ever feel low, less motivated and under-enthused while running on treadmill, or working out, be open to challenge yourself with newer ideas. You might want to change your routine, or the place you work out at. Cycling on a stationary cycle is tough- totally understandable.

3:

This is one of the most common mistakes you’ll make while you are getting into fitness routine. Don’t ever let your ears get used to your old music. Make sure you bring new music, add and remove tracks into your playlist. Try to make a long, varied and high-energy playlist that can keep you motivated.

4:

Find a buddy. As simple as it sounds, find someone who also intends to achieve same targets as you. Having a friend who can motivate you in your low times, and keep you get going is a blessing. Schedule your workouts together, notice the changes in each other’s body and encourage one and another. If you are in Doha, joining a fitness class is a great way to team up with new people.

UrbanPoint has a variety of offers on classes of Pilates in Doha,  that you can try. 

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