Fully Fit Therapy - Treatment to your door -

Author: Robert Manning (Page 9 of 9)

Are we all sitting too much?

Daily time table

Sitting down to commute to work, sitting down in the office for work, sitting down for lunch, sitting down to commute home, sitting down for tea, and lastly sitting down to watch some tv. That’s an awful lot of sitting down. For many people however, that is their daily routine.

What does all this sitting do to you?

You may think, ‘but I go to the gym in the evening’, or ‘I go for a run before work’. Don’t get me wrong that’s good, however research is now suggesting that time spent sedentary, displaces the time spent when undertaking physical exercise. 

Research has also been suggesting for a while, that the more time spent sitting by an individual can influence chronic issues such as type 2 diabetes, breast and colon cancer as well as cardiovascular disease. 

The most important part of this study, was that if an individual sat either working or watching tv for four hours, compared to someone who sat for two hours, there was an 80% increased risk in cardiovascular disease mortality. This increase was independent of risk factors such as smoking, diet, waist line as well as the amount of physical activity the participants undertook.

What can you do?

There are many little things which you can do to stop yourself from sitting down for long periods of time.

1. Standing on the bus rather than sitting
2. Take the stairs every time
3. Park further away from work
4. Don’t eat your lunch at your desk
5. Regular breaks from your computer
6. Look into getting a standing up desk
7. Don’t use your tv remote at home
8. Stand up when using the phone

These are just a few ideas to help get you more active when previously you would sit down

Journal: Too Much Sitting: The Population-Health Science of Sedentary Behaviour

Chronic sleep loss- findings from recent papers

Fact Sheet

The effects of chronic sleep loss are:
• Delayed reactions
• Easily distracted
• Forgetting known facts
• Difficulty remembering
• Making mistakes and omissions

Sleep loss leads you to be more stressed and irritable. It also leads to a drop in motivation.

The minimum amount of tolerated sleep is six hours. If this is maintained over several weeks your effectiveness slowly decreases. If you wanted to get your body used to just six hours sleep, it would take several weeks for your performance to not be effected. Just remember, even though your performance will not be affected, you will still continue to be drowsy. On the other hand don’t go and increase your sleep by 2-3 hours, as this also decreases performance.
In a sample of 1 million people conducted over six years, the lowest mortality rate was found in people who had on average 6.5 to 7.5 hours sleep a night. Too short or long a sleep has been found to correlate with an increase in diabetes and blood pressure.

A very important thing to note, is that just one night of sleeplessness can cause a 23% increase in mistakes, and a 14% increase in time taken when undertaking menial tasks.

Parents

In teenagers 8-15 who lacked sleep, it has been found they gain more weight than 3-8 year olds who also lacked sleep. The proposed reason for this, is that teenagers go to bed later and wake up later, whereas children go to bed earlier and wake up earlier.

If you are trying to lose weight

Lack of sleep gives adults a 35% risk of gaining five kg and a 27% chance of becoming obese. Having too much sleep also gives adults a 25% risk of gaining five kg and a 21% increased chance of becoming obese.

In healthy humans sleep loss hinders normal functions. The effects maybe different with people who have sleep disorders. Depressive disorders can cause difficulty with sleep. If these problems are eliminated, depression reduces in 40-60% of cases.

For anyone who wants further reading the journal article was called CONSEQUENCES OF SLEEP DEPRIVATION by JOLANTA ORZEŁ-GRYGLEWSKA

To stretch or not to stretch when warming up?

In general, stretching to warm up is seen as an action which increases a person’s performance, and decreases their risk of injury. Evidence of both has been widely debated, with authors of papers claiming that stretching does help increase performance and decrease injury risk. In a clinical setting the opposite is being argued.

The type of sport you play can make quite a difference with how flexible your muscles need to be. If the sport involves lots of running and jumping, e.g. basketball or football, these sports require a high intensity stretching cycle. These sports need the muscle tendon unit, e.g. Achilles tendon and the gastrocnemius in the calve to be compliant. If it isn’t supple enough, the energy will be too much for the muscle tendon unit within the gastrocnemius, which leads to a heightened injury risk.

If however a low intensity stretching cycle is required, sports for example include cycling, swimming or jogging, the opposite needs of a muscle tendon unit are required. The unit needs to be stiffer, to help the Achilles tendon transfer the force generated by gastrocnemius.

A paper (To Stretch or not to Stretch?) looked at previous reviews, and concluded that in the short term, a static stretch held for 45 seconds decreases maximal strength, jumping ability and agility and has no significant effect on performance. This would be more applicable to sports such as football, rugby and tennis etc.

In regards to Static Stretching and endurance performance, the results and conclusions from studies are not as clear cut compared to the above. With some studies saying that static stretching reduces performance, other studies saying that it has no affect. Very few studies however state an improvement in performance from stretching.

With the above evidence, it is hard to support the use of Static stretching immediately prior to an endurance event, or in a sport which requires multiple movements and maximal strength, as performance is likely to be reduced with no other clear benefit to you the athlete.

In regards to reducing injury risk, the same conclusion is reached for static stretching “do not support the use of stretching for injury prevention purposes, neither before or after exercise.” Progressive strength training is considered a much better factor for injury prevention, with a meta-analysis of previous studies concluding that strength training can cut injury rates to less than a third.

The most important information to take from this, is that for getting you to full range of movement of a joint, static stretching is fine. However when full range of movement is achieved, static stretching during warm up for an increase in performance or for a decrease in injury rate is arguably pointless.

http://www.aspetar.com/journal/upload/PDF/201412891228.pdf Stretch or not to stretch

http://andsonmenezes.com.br/artigos/Alongamento_Prevencao_Lesoes.pdf Stretch cycles for different sports

Check out YLM sport science for their infographics on a multitude of sport exercise science papers

 

New year, New resolutions

Yes it’s that time of year again. Christmas has been and gone, and now the New Year is here when people make their resolutions. Some people’s maybe to race the London Marathon, or others may want to get the beach body they have always talked about. When you see your friends in the pub telling you this, probably even last night, how many people do you think will actually get that body or run that race? Research actually suggests that only around 8% of people complete their new year’s resolutions. Is there a reason for this?

Goals for New Years like the two above tend to be very vague. ‘I will race the London Marathon’ sounds like a pretty good goal doesn’t it? They apply, get accepted, but with no immediate goals to aim for it become very easy to drop behind on the preparation and training. They end up completing the race, but find it extremely difficult and quite possibly pick up an injury.

Could they have done better? Of course! If only they had made their goal more specific. A much better goal would have been to say ‘I want to enter the London Marathon, I am going to train for at least 2 times a week to begin with and I want to beat 5 hours.’ This resolution is much more specific and gives yourself a more tangible goal.

SMART goal setting is one of the most widely used methods:

S- SPECIFIC

M- MEASURABLE

A-  ATTAINABLE

R- RELEVANT(RESULTS)

T- TIME ORIENTATED

The ‘beach body for summer’ resolution is the same. It doesn’t give you a time to aim for, just ‘summer’, be SPECIFIC.  ‘By June 12th I want to be size 10’ or ‘I want to have a body fat of 8%’, I will do this by going to the gym twice a week on Tuesdays and Thursdays. This makes each week a goal, and makes you more likely to keep it in the long term. Another way of keeping to your goals is by making it public and telling your friends and family, even keeping a blog on it or updating it daily on facebook.

 

A few other tips for goal setting

 1. Plan in advance

Try and make some sort of timetable of your week to then fit your goal in.

  2. Don’t put things off

When you start thinking ‘i can skip today, it won’t matter’. DON’T. A 6 month goal is completed by REPEATING the daily basics

   3. Make it enjoyable

If you don’t enjoy it, you won’t do it. There is more than one way of doing something. E.g. if you don’t like running on your own, find a running club.

4. Don’t expect instant results   

 5. Baby Steps

There is nothing wrong with hoping to do an Ironman, when the only distance you have ran before is 5km. You should set your sight on first completing a half marathon. Keep the really big goals in the back of your head, as one day they will be closer than you think.

Lastly the most important part of your goal/s is that you enjoy getting to the end product. I was directed to a video to do with goal setting, where it talks about how quickly the feeling of euphoria goes after completing a goal.  https://www.youtube.com/watch?v=-3bBk6oneqc&feature=youtu.be

The cliff for the video boils down to:

MAKE SURE ENJOY THE DAILY GRIND, COMPLETING THE END GOAL IS A BONUS

Hope you all have had a good Christmas and a Great New Year!!

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Techniques behind Sports Massage

Massage is defined as the mechanical manipulation of tissue with rhythmical techniques, changing pressure, increasing health and well-being. There are five main massage strokes.

1.       Effleurage

2.      Petrissage

3.      Tapotement

4.      Compressions

5.      Vibrations

 

Effleurage stimulates the parasympathetic system which encourages the body to relax. It is a continuous gliding motion over the skin, which runs in the direction of lymph and venous flow. Depending on the speed and rhythm of the stroke, it can help relax or warm you up, stretch muscle fascia and assist circulation as well as drainage.

Petrissage goes deeper than effleurage and mobilises muscle tissue and the subcutaneous tissue. This stroke helps venous return improve more than effleurage, and increases local circulation. It is often seen as ‘kneading’ the skin.

Tapotement is a striking action that is repeated very quickly. It is a technique from Swedish massage. The techniques main function is to stimulate the sympathetic system, which causes adrenaline (epinephrine) to be released, encouraging the fight or flight response. This stroke is perfect for just before events.

Vibrations also seen as shaking, can be used both pre and post event. Prior to an event it can be used to target a specific muscle group, increasing its blood flow. Post event when the movements are slowed, the technique can influence the parasympathetic system, which releases chemicals blocking hormones such as epinephrine being released. This then helps soothe and calm the body.

Compressions are another massage technique. It is designed for being used on latent trigger points. These trigger points come about from poor posture and overuse, through to stress or trauma. Compressions work on the basis of the stretch reflex system with golgi tendons. When a compression has been applied it washes out the waste products and decreases tension.

 

In a massage session with me I could use two strokes or all five, depending on what you want from a massage, but also what I feel is right for you! So why not book a session with myself? I can help pump you up for your next event, or wind yourself down and help you relax after a long day.

Refer a Friend:

If you refer a paying customer to me, who presents my business card upon initial consultation, you will receive 50% off your next massage or treatment!

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