Massage to Help Your Workout

There are so many benefits of massage therapy, I hardly know where to begin blogging about them. I am starting with the benefits of massage therapy as an additive to a workout program because I think it's a benefit that a lot of people are aware of without really know why it's beneficial.

To understand how massage therapy can help your workout, it's helpful to understand the basic structure of your muscular system. When you think of your muscles, don't think of them as solid entities. Muscles are made up of lots of muscle fibers, or strands of muscle tissue. I describe them as a handful of uncooked spaghetti. When muscles contract, the muscle fibers slide alongside each other, pulling together to move your bones. In order for a muscle to extend, its opposing muscle needs to contract.

Knots, or adhesions, occur in the musculature for many reasons, the top being trauma or repetitive action. These adhesions bind the muscle fibers together, not allowing them to separate when the muscle extends. Adhesions in the musculature are like drops of glue on a rubber band, they stop movement and create tension on the areas around the adhesion. The areas around the knots become tense and strained, eventually causing pain and spasms. Furthermore, they keep the muscle at a shortened length, not allowing it to extend to its farthest resting length.

There are several techniques that a massage therapist can use to remove knots, or adhesions, from your muscles, depending on the therapist's training, experience and theories on massage therapy. However, once these knots are removed from your muscle structure, your muscle fibers are free to extend to their full resting length and contract through their full range of motion. This is a HUGE help during a workout. When your muscles move from a healthy resting length through their full range of motion, they are stronger and more powerful. Your workout will be more effective and you will build healthier, leaner and more powerful muscles than you could have otherwise.

It is important to remove these knots, or adhesions, from your musculature on a regular basis when you are engaged in a workout or strength training program in order to get the most out of your workouts and accomplish your fitness goals. You will feel a difference. Count on it.

A Side Note to Sunscreen

For those who choose not to use sunscreen because they "prefer" the look of tanned skin:
tanning is your skin's way of warning you to get out of the sun before serious damage occurs. I like to compare tanning to tornado sirens: I like to be warned that a tornado is coming, but I'd prefer it if there were no storm endangering me at all.

The Showdown: Chemical vs. Mineral Sunscreen

With the SPF (sun protection factor) of chemical, or lotion, sunscreens on the rise, it's hard to know which sunscreen to use, what SPF to choose or what kind of protection you are getting. Recently, I attended a seminar on sunscreens that was taught by a local esthetician, Anna LaTour. She very succinctly broke down the terminology used in regards to SPF and spoke about proper application, pros and cons, and general guidelines of sun protection products. I would like to relay some of what I learned here.

1.) The sun's UVA, UVB and UVC rays are harmful for our skin and body. UVA rays penetrate deep into our skin and heighten the aging appearance of our skin, contributing to deeper wrinkles and age, or liver, spots. UVB rays are not as deeply penetrating as UVA rays, but they are what burn our skin. UVC rays used to be blocked by the earth's ozone but are reaching the earth's surface now due to the damage humans have caused the atmosphere.

2.) Chemical, or lotion, sunscreens contain ingredients which absorb the suns rays and change them into molecules that are neither harmful or helpful to our skin and body. These ingredients break down at a measurable rate; therefore, the amount of time that sunscreen remains active once applied is limited.

3.) An SPF of 50 or over, has no measurable protection greater than SPF 30, which lasts about 2 hours.

4.) Chemical, or lotion, sunscreen must be applied out of the sun and must not be exposed to the sun for 15-20 minutes after application in order for the active ingredients in it to begin to work.

5.) Chemical, or lotion, sunscreen should be reapplied every two hours (inside or in the shade), sooner if you have been sweating or in the water, and not exposed to the sun for 15-20 minutes.

6.) Helioplex is a term used to describe an ingredient added to chemical, or lotion, sunscreen that allows the sunscreen's SPF ingredients to break down at a slower rate. Nutrients such as vitamin C, grape fruit or pomegranate extract also help extend the lifespan of sunscreen.

7.) Mineral sunscreen is available in powder form and provides immediate protection from the sun's rays. Minerals are natural elements found in the earth that refract light. When applied to the skin, they sit on the surface and refract the sun's rays. These sunscreens do not offer protection while in the water. But they can be applied while outside in the sun for immediate protection and don't need to be reapplied as often as a chemical, or lotion, sunscreen, provided that you have not been in the water.

So, which sunscreen is better? According to the esthetician hosting the seminar, you should use both. When choosing a chemical or lotion sunscreen, look for one that has an SPF of 35 and offers UVA and UVB broad spectrum protection (the container should have those exact words on it).

When working outside, doing activities that make you sweat excessively, or swimming, you should use a chemical, or lotion, sunscreen that is absorbed into your skin. However, for daily protection while you're driving to and from work, or when you are in the sun for a limited time without sweating, a mineral sunscreen works great. Also, for people with sensetive or problem skin, mineral SPF is not absorbed into the skin, so you won't have to worry about breakouts.

Personally, I stick with mineral SPF when I'm not swimming or working out outside. The less chemicals I put on my skin or into my body, the better. I love, love, love the mineral SPF by Jane Iredale (www.janeiredale.com). However, I do protect myself with chemical, or lotion, sunscreen when I'm in the pool or running outside.

Whichever method you choose, please protect yourself against the sun's rays. Live smart. Die happy, not sunburnt.