Percussion therapy is used in the treatment of soft tissue.
Percussion therapy, also known as tapotement, is a new treatment in massage therapy, treating patients with soft tissue pain. It speeds up the growth of tissues and repairs them by providing strong, concentrated, rapid, short-duration pulses deep into the tissues of the body. It is a therapy in which rapid burst of pressure is applied in concentrated areas of the body so that the short-duration pulses penetrate deep into the tissues. Consequently, blood flow through veins and circulation in the lymphatic system increases, which helps relieve pain, improve function, and increases range of motion.
Also, percussive therapy gently stretches muscles and connective tissue. Consequently, their flexibility and range of movement improves. In addition, the therapy relaxes thickened connective tissue, which helps to break down adhesions and internal scar tissue. Finally, it’s a good massage therapy for anyone to get a faster recovery from injuries and surgery.
First and foremost, vibration therapy devices produce a back and forth motion across the body’s skin. On the other hand, percussion therapy devices produce a piston-like up and down motion on the body’s surface. This motion creates comfortable compression waves that travel to the body’s deepest connective tissues.
First and foremost, when parts of your body are subject to unfamiliar or unaccustomed exercise, they may experience pain 24 to 72 hours later. In fact, this pain is caused by tears of microscopic muscle fiber from the unfamiliar or unaccustomed exercise. Especially relevant, this pain is referred to as Delayed Onset Muscle Soreness or DOMS. Most of all, DOMS, which increases risk of injury, has these features:
Other reasons for using percussion therapy include:
Benefits of percussive therapy include:
Recent studies show that percussive therapy causes muscle contractions that are up to 30 times more powerful than normal voluntary contractions. As a result, muscle strength increases, while muscle recovery is faster.
The Chi Exercise Machine is a passive exercise machine which moves your lower legs side to side while you are lying on the floor. Moreover, this side to side movement of the ankles vibrates your body.
In a study, 145 yoga teachers and other health workers used the Surge of Chi Exerciser for 30 days. At the end of the study, 76 percent reported that:
Next, 70 percent reported the following mental health benefits:
Finally, 50 percent reported the following emotional benefits:
While the available speed of the chi machine ranged from 80 to 160 swings per minute, the average top speed used was 135 swings per minute. Also, most participants preferred the slower speeds when they used the machine in manual mode. In addition, most reported it’s important to start with a slower speed. Furthermore, they reported slower speeds were better to get relaxed while the higher speeds were good for getting energized.
Above all, the best time is before breakfast. In fact, you get the following benefits:
Meanwhile, using the machine around lunch time re-energizes you. However, use the machine either before eating or at least one hour after eating.
Finally, using the machine after dinner helps you get restful sleep. However, use the machine at least one hour after eating. And, if the machine energizes you too much, use it at least one hour before going to bed. On the other hand, you could use it before dinner and, if necessary, go to bed at least after one hour.
Most of all, the description below gives you an idea of how to use the machine.
First, use a room where you won't be disturbed. That means no phone, no watching TV, no kids, no conversations. Moreover, soft, relaxing music may help maximize the benefits.
First, place the machine on a solid surface such as a hard floor with a carpet. On the other hand, if you are confined to bed, use a hard board underneath the machine. However, the board and the machine on top must stay in place and not move around. Finally, a firm mattress is also acceptable, again, so long as the machine stays in place.
First, place machine on floor or other hard surface and plug in to a power outlet. Next, lay down so that your feet hang past the ankle rests just enough so they will move gently back and forth when the machine is turned on. However, if the feet hit each other, turn them slightly outwards.
Next, relax your arms loosely by your sides with palms down. Also, avoid using a pillow under your head, as this hinders the machine's motion from reaching your head. In addition, those with severe knee problems may need to place a rolled towel or small cushion under their knees.
If this is the first time using the machine, start with four to six minutes, once or twice a day. Then, gradually increase to 15 to 20 minutes, once or twice a day. Most of all, do not start at 15 to 20 minutes or you may feel nauseous, weak legged, or have minor aches and pains. In addition, never exceed 20 minutes a session, as this will detox the body too quickly for some.
On the other hand, for someone in poor health, bedridden, frail or in a lot of pain one or two minutes a day, is enough. Moreover, as they improve, they can slowly increase duration.
Furthermore, if any discomfort is experienced at any time, simply reduce duration for as long as you need to, before adding minutes again, very slowly.
Once timer is set, the ankle rest will begin moving back and forth moving your feet from side to side. Moreover, this movement will carry up through your legs and torso, and then to the upper body and head, causing your body to move. The most movement occurs in the lower body, while the upper spine, neck and head will feel a gentle, soothing motion.
Most noteworthy, the side to side movement promotes stimulation and balance of the Autonomic Nervous System. As a result, the body and mind become relaxed with reduction in stress.
And, as the body sways, close your eyes, relax and surrender as much as possible. Meanwhile, take deep, slow breaths to get the most benefit and relaxation.
Next, when the machine stops, it is important to lie still for at least three minutes. Especially relevant, this is the time is when the wave of healing CHI energy is felt circulating throughout the body. Indeed, 40 percent of the therapeutic effect occurs while the machine is moving, and 60 percent when it stops.
Therefore, continue lying down with your eyes closed, continue to relax, and enjoy the 'tingling rush' of your chi. This 'rest period' enables you to absorb and process chi energy. Finally, it allows the body to absorb the beneficial effects of the motion.
Passive exercises are also known as passive range of motion (ROM) exercises. And ROM is how far you can move your joints in different directions. While physical therapist are the practitioners, motorized leg exerciser automates one type of passive exercises that move legs.
Most of all, the leg machine is ideal for:
Furthermore, the leg machine helps those with the following conditions:
First and foremost, the leg machine stimulate leg muscles and increases circulation.
Indeed, your entire body benefits from an improvement and increase in circulation by the leg machine:
Moreover, by stimulating muscles, the leg machine helps ward of cramping and other problems associated with poor circulation.
Furthermore, motor neurons within your leg muscles are stimulated through passive movements. In addition, neurons associated with your spinal cord and the motor areas of your brain are also simulated.
Also, leg machine help prevent weak muscles caused by insufficient use.
And, it’s a simple way to keep active and maintain joint mobility. Also, a leg machine help prevent joint stiffness caused by insufficient use. In addition, passive leg exerciser help increase joint health by keeping joints lubricated, flexible, and functioning properly. Furthermore, exercising the joints helps keep them limber, which reduces pain caused by stiffness.
In fact, individuals who cannot move on their own or do not have the strength to do so may benefit from passive leg exerciser that prevents contractures. By the way, contractures are essentially muscle or tendons that have remained too tight for too long, thus becoming shorter.
Next, passive leg exerciser relieves aches and discomfort from sore legs and feet as well as keeping muscles functioning properly. In addition, they stimulate the lymph fluid, help flush out toxins, increase mobility, and energize the body.
In fact, you just sit in your armchair with your feet on the footplates of the leg machine. Next, when you turn the machine on, these footplates glide back and forth. Consequently, your feet and lower legs move back and forth, thereby, stimulating muscles in your calves, ankles and feet.
In fact, a study published by the National Center for Biotechnology Information reported on effectiveness of passive exercises. And, this study of 74 to 99 years old adults showed that these exercises improved leg muscle strength, mobility, and circulation.
Meanwhile, other studies have shown that passive exercises are an excellent method to gain some benefit from physical activity. And, while not as effective as standard aerobic exercise, these exercises work for those who can’t do typical exercises.
First and foremost, to know whether you can use a mini stepper sitting down you need an exercise machine like the mini stepper. Indeed, a mini stepper has two footplates that you alternately push down with your feet. Moreover, this action simulates climbing stairs. Also, many mini steppers require you to stand on the footplates.
However, there are some sit down steppers used while sitting on a couch or chair watching television. In addition, there are some used under a table or desk while at work or doing desk or table related activities.
In fact, a study in Australia reported that adults sitting four hours daily watching TV were 80 percent more likely to die of cardiovascular diseases that those who watched less than two hours of TV a day. In addition, body movement helps to maintain healthy levels of fat and sugar in blood. Finally, prolonged sitting results in poor posture, weak muscles, stiff joints, weight gain, and fatigue. Meanwhile, using a sit down stepper while sitting down helps alleviate some of these problems
Indeed, the best kind of sit down stepper is the one which does not have handles used for standing. Also, the sit down stepper should have a way to adjust the vertical movement of the footplates.
First and foremost, to prevent the step machine from sliding, put the step machine on a rubber mat. Next, sit up straight and close to the edge of a chair or couch. Also, position the step machine in front of you so that the back of the step machine is directly under your knees. Furthermore, your shins should be nearly vertical as you move the footplates. In addition, make sure your posture is such that your back or knees are not straining.
Next, adjust the vertical movement of the footplates so that you are comfortable using the step machine. For example, if you are using the step machine at a table or desk, adjust the vertical movement of footplates so that your knees don’t hit the table or desk.
Next, adjust the resistance of the footplates such that the resistance is not too much or too little – just enough to exercise your legs. Incidentally, in some sit down steppers, adjusting the vertical movement of footplates also changes the resistance. For example, the smaller the vertical movement, the lower the resistance.
Meanwhile, pushing the footplates all the way down towards the floor can slow your stride and limit your fat-burning potential. Therefore, push the footplate down enough so that it falls slightly more than halfway between the highest point of the footplate and the floor. While, it takes a bit of practice, you will soon find your rhythm and the best depth for your desired exercise speed.
Most noteworthy, using the sit down stepper, gives your calf and ankle muscles a workout. Also, sitting up straight, gives your abdominal muscles a workout. Finally, the workout increases blood circulation in the lower legs.
Meanwhile, biceps curls or overhead shoulder presses using dumbbells gives you an upper body workout.
Advances in automation and technology has changed the lives of hundreds of millions of people around the world. One of the consequences of these advances, has been that people spend more time sitting at home and work. In fact, millions of people spend nearly 8 hours a day sitting while at work. And, while sitting is definitely more comfortable, prolonged sitting is detrimental to your health.
Furthermore, studies show Americans spend an average of six to eight hours every day sitting in their free time. And, during that time, they are either resting, watching television, playing video games, listening to music, reading a book or working on computer while sitting.
Moreover, the 2017 American time use survey by Bureau of Labor Statistics reported that an average American spends 8.78 hours each day on sitting related activities. In fact, activities included driving to and from work, driving the car to run errands, eating, drinking, working, attending classes, homework, TV, socializing, cell phone, mail, email and other activities on the computer. In addition, a 2018 survey of 5,900 adults, reported that nearly 26 percent, of those responding, sat for more than eight hours a day. While, another 45 percent, of those responding, didn’t get any moderate or vigorous exercise. Finally, nearly 11 percent were not only physically inactive but also sitting for more than eight hours a day.
Most noteworthy, muscles need to be used to become pliable. Regrettably, when muscles are locked in sitting position for long periods of time they get stiff. In addition, prolonged sitting weakens muscles in the midsection, glutes, and legs. Consequently, you are risking injury because your lower body has difficulty holding you up when you are sitting down. In addition, your lower body has difficulty keeping you stable when you are walking.
Most noteworthy, a Journal of the National Cancer Institute study of 4 million individuals and 68,936 cancer patients found that long periods of sitting, increases risk of colon, endometrial, and possibly lung cancer. Furthermore, the research reported that even among healthy, active people, the risk of getting cancer increases with each two hour increases in sitting time. Presumably, the increased risk may be due to excess insulin production, which encourages cell growth. Also the lack of movement decreases antioxidants in your body. Which in turn hinders the elimination of cancer-causing free radicals. In fact, excessive sitting increases lung cancer by 54 percent, uterine cancer by 66 percent, colon cancer by 30 percent.
A study published in the March 21 2019 edition of the American Journal of Preventive Medicine looked at 14 years of activity and inactivity data of 92,500 people. Furthermore, one of the groups, in the study, were least active participants. And these participants had less than 17 minutes a day of moderate to vigorous physical activity. So a sub-group of these participants were asked to replace 30 minutes of sitting with light activity. As a result, the study found that their risk of premature death dropped by 14 percent. In addition, the study also asked another sub-group of these participants to replace 30 minutes of sitting with moderate to vigorous physical activity. As a result, the study found their risk of premature death drop by 45 percent.
Above all, remedies to offset the effects of prolonged sitting include the following.
Most of all, exercise for short periods of time throughout the day. All the exercises, described below, can be done wherever you are sitting. In fact, some of these exercises can be merged into the overall sitting process thereby making it easy to do them and less of a chore or burden.
Exercising your arms – This one requires the use of dumbbells. The dumbbell bicep curl exercises your biceps. While the triceps kickback using dumbbells exercises your triceps.
Standing push-ups – The standing push-ups exercise your arms. Stand facing a wall and push out your arms to the wall. Then bring your face to the wall and return. Do a set of 5. Or you can stand behind a desk and support yourself with your hands on the desk. Then, do a set of 5 push-ups against the desk.
Stand with your arms by your sides with palms facing behind you. Then push both arms back, making sure the arms are straight and hold for 20 seconds. Do a set of 5.
Shoulder raises – Shoulder raises relieves tension in the neck. Raise shoulders up toward your ear and hold for 10 seconds, and then relax. Or you can do one shoulder at a time. This one is easy to do and can be done even when you are sitting.
ABS squeeze – The ABS squeeze exercises your abs. Pull your lower abdominal muscles in so you feel the tightness in the abs and hold for 30 seconds. Do a set of 5. This one is, also, easy to do and can be done when sitting.
Wall sit – The wall sit strengthens the glutes, calves, quadriceps, hamstrings, and adductor muscles. Stand with your back up against the wall and slowly lower yourself into a sitting position with your thighs parallel to the floor. Hold that of 30 seconds. Do a set of 3.
Stack sitting is a technique to prevent your back from hurting. Most of all, stack sitting is used in the absence of a backrest. Above all, as you sit, stack the bones of your spine, from top to bottom in a single column to support your head without using any muscles. Moreover, the video shows how to do stack sitting.
Similarly, stretch sitting is also a technique to prevent your back from hurting. First and foremost, sit back in a chair and curve your body forward from your waist, to elongate your back. Next, press your elongated spine against the back of the chair. Meanwhile, the video shows how to do stretch sitting.
In addition, try the stretches demonstrated in the video below. Most noteworthy, they open your chest, strengthen your back, and reinforce your core. As a result, you will maintain your range of movement. And, don’t forget to stand tall when you do get up from the chair.
Meanwhile, the United States Department of Health and Human Services publishes physical activity guidelines and recommendations for Americans. And these guidelines recommend that, each week, Americans do either 150 minutes of moderate aerobic activities or 75 minutes of vigorous aerobic activities.
In addition, the National Institutes of Health’s Heart, Lung, and Blood Institute also publishes guidelines on physical activities. And, in fact, these guidelines provide examples of physical activities that you can do around the house. Finally, these guidelines also describe physical activities that are moderately intense.
First of all, fat burning is part of day-to-day activities and especially while exercising. Consequently, increasing fat burning results in rapid fat loss.
First of all rapid fat loss occurs when fat burning is in full swing. Also, fat burning is essentially oxidation of triglycerides. And, triglycerides are formed by combining glycerol with three fatty acid molecules. Furthermore, the three fatty acid molecules produce energy in the form of adenosine triphosphate.
Most noteworthy, triglycerides make up fat cells. Also, the fat cells are located in the adipose tissue, commonly known as body fat. Especially relevant, the adipose tissue’s role is to store fat. And, the adipose tissue is all over the body, including under the skin and wrapped around internal organs.
Most of all, during exercise, the body needs energy. Also, initially it gets it from glucose in the blood. And, then, the body gets energy from the triglycerides in the fat cells. Furthermore, triglycerides oxidized by oxygen deliver energy. And, the triglycerides get this oxygen from the blood stream Also, oxidation releases three fatty acids, which are energy sources.
First of all, the lungs inhale oxygen. Then the oxygen is transferred to red blood cells in the blood stream. And, the oxygen rich red blood cells deliver oxygen to the triglycerides. Furthermore, the by-product of triglyceride oxidation is carbon dioxide and water. Consequently, the carbon dioxide and water enter the blood stream. Then, the carbon dioxide leaves the blood stream and enter the lungs. And the lungs exhale the carbon dioxide. Finally, the water in the blood stream leaves the body through the kidneys, intestines and skin pores (as sweat).
Most noteworthy, researchers from the University of New South Wales in Australia found that when weight is lost the majority of it leaves the body as carbon dioxide. In addition, they found that oxidation of 22 pounds of human fat needs 64 pounds of oxygen. And the lungs inhale this oxygen. Consequently, oxidation produces 62 pounds of carbon dioxide and 24 pounds of water.
Furthermore, the infographic below illustrates the process. Most noteworthy, the infographic illustrates amount of fat burned by 50 year old, 5’ 8” male and female joggers in one hour.
In conclusion, faster oxidation causes rapid fat loss. And this occurs when you inhale deeply and rapidly. Finally, this occurs when you are doing aerobic exercises such as jogging, running, swimming, cycling, elliptical trainers, etc.
Exercise addiction is an unhealthy obsession with physical fitness and exercise. Furthermore, it’s often a result of body image disorders and eating disorders. And, exercise addicts display traits similar to those of other addicts.
Consequently, extreme weight loss and harmful health conditions related to weight loss could result from exercise addiction.
Most noteworthy, exercise releases endorphins and dopamine. Consequently, an exercise addict feels rewards and joy when exercising. Especially relevant, exercise addiction usually starts with a desire for physical fitness. And, people who feel pressured to stay in shape are at risk of developing exercise addiction. Furthermore, people who are overweight and set out on an extreme weight loss regimen are also at risk.
Most of all, common symptoms of exercise addiction include:
First of all, to prevent exercise addiction, avoid excessive trips to the gym. Also, limit your workout time and the amount of daily exercise. Finally, to let your body rest, take breaks from exercise throughout the week .
In conclusion, as much as exercising is a very healthy thing to do for you and your body, it’s important to keep it in perspective. Most of all, step back and see if you have symptoms of exercise addiction and then take steps to counteract them.
Overtraining is the result of giving your body more work or stress than it can handle. Overtraining occurs when a person experiences stress and physical trauma from exercise faster than their body can repair the damage. Symptoms of overtraining may be different from one person to another. Any combination of the symptoms, described below, may indicate that you are over trained and need to recover.
Physical symptoms of overtraining include the following:
Psychological symptoms of overtraining include the following:
It’s important to recognize symptoms of overtraining and take steps to pull back. This will allow you and your body to get the maximum benefits from all your hard work.