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For Better Health, Build Muscle

Elements Massage Paradise Valley Apr 15, 2015

At Elements Paradise Valley, we frequently talk about the importance of taking care of both your mind and body. The art of massage is a major player in a positive self-nurturing routine that can help you reset, refresh, and reenergize but there are many other important aspects to achieving better health as well. We all know that exercise is essential for your heart and in keeping your blood pressure and cholesterol down but another critical component of any wellness routine is strength-training.

Strength training can help slow muscle loss that comes with aging and help increase your bone density to prevent bone-thinning problems such as osteoporosis. Other benefits of adding a strength-training component to your fitness program is that it can strengthen your muscles and connective tissues, which in turn can reduce your risk of injury. Two other bonuses include improving your sleep quality and also lending a boost to your mental health and focus.

How to Get Started
Although it can feel daunting venturing into the gym, start off small and work your way up with as much as you feel comfortable. Whether free weights or machines, consider adding a strength portion to your exercise routine at least two days a week. When it comes to selecting resistance levels, your individual body will determine how much weight feels like just enough resistance but the key is it shouldn’t be painful or feel like unnecessary strain. 

Popular Exercises
Chest presses, bicep curls, tricep kickbacks and more, talk to a gym professional for ideas on how to get started. Working with a trainer is an excellent way to jumpstart any program and can lend you both encouragement and support.

Massage for Sore Muscles
After hitting the gym, you can expect to be sore and achy. Typically at its peak 24 to 72 hours after exercise, acute muscle soreness and delayed onset muscle soreness (DOMS) are responsible for the stiffness and discomfort that follows strenuous exercise like weight lifting. Caused by the micro trauma and tears that occur from how your muscle adapts to a load, this is the reason why you feel sore after difficult exercise.

Massage can help alleviate the pain that stems from acute muscle soreness and DOMS by increasing blood flow to these areas, which can bring oxygen and nutrients to facilitate quicker repair. It can also help you relax and work through any spots of tension and knots that result from lifting weights. Now get to the gym and visit us to help you stay on the path to getting stronger!
 

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