Anxiety reduction & massage?

I know that fitness trackers are very popular, particularly with joggers and althletically minded indivduals.  I think fitness trackers are great for desk bound indivduals as it helps your monitor your physical acitivity.  However, I personally don't have a fitness tracker, I have considered buying one, but I am saving up so I didn't see it as an essential purchase.   However I had always assumed that a fitness tracker would help you lose weight.  But do they? Researchers at the University of Pittsburgh were interested in testing a conventional weight-loss programme against the use of a fitness monitor to determine the latter's effectiveness as part of an anti obesity iniative.  During the randomized control trial they tested weight-loss programmes and fitness trackers on a group of 471 obese volunteers.  During the two year experiement those wearing a fitenss tracker lost 7.7lb (3.5 kg) whereas those who just followed a weight loss programme and didn't use a tracker lost 13lb (6kg).  I was quite surprised by this result as were the researches who couldn't explain it.   It seems that fitness trackesr give feedback and encouragement to lose weight but those wo are better at just sticking to a programme lose the most weight.  So what is really required is persistance. References JM Jakicic, K K Davis, R J Rogers et al, 2016, Effect of Wearable Technology Combined with Lifestyle intervention on Long-term Weight Loss - The IDEA Randomized Clinical Trail, JAMA, Vol 316, No 11, pg 1161-71 See >> http://jamanetwork.com/journals/jama/article-abstract/2553448          

In clinic we frequently see clients who had an issue with either their neck or shoulder or their lower back that was resolved then a few weeks or months later they are back with the same issue.  So why does this happen?  First, it depends upon the client, as human body is unique and the issue. What I want to explain below are some influencing factors: Posture – Because lots of clients come to us in pain, when they walk out of clinic they are very vigilant about their posture.  When they start to feel like the issue has been resolved good posture becomes less of a priority.  More importantly bad posture creeps up on us slowly – particularly slumping at you desk when you have a tight deadline! Over training – One of the most common questions we get asked, is when “will I be able to go to the gym again?” – clients are always very eager to get back training.  If you are unable to train for a while, you need to gentle easy yourself back into training.  Over training is when the physical trauma from exercising occurs faster than the body can repair the damage. Overuse – An overuse injury typically stems from: training errors. Training errors can occur when you take on too much physical activity too quickly i.e. when you are training for a marathon you build up your distance and speed too quickly.

Previously I have explained what DOMS is, and why it plagues some people and not others and given you some ideas on how to prevent it.  Given DOMS can be so debilitating and demotivating I wanted to give you more tips on how to prevent DOMS. 1. Omega 3 Fatty Acids Omega 3 fatty acids, like those found in fish and flax oil, are a fantastic addition to your recovery arsenal. Your body can’t make them, so you have to eat them, they are found primarily in fish and wild game, and to a lesser degree in certain nuts and seeds.  They are powerfully anti-inflammatory and pro-recovery, and are protective to connective tissue, nerve tissue, and muscle tissue. 2. Protease Enzymes A study by Innerfield in 1957 showed that protease enzyme supplementation may have anti-inflammatory effects, and others have shown them to be specifically effective at reducing DOMS.  Protease enzymes include trypsin, bromelain, chymotrypsin and papain, and they help modulate the pro-inflammatory response by blocking pro-inflammatory prostaglandins and stimulating anti inflammatory processes.  If you go this route, make sure you get a formula that includes that piperine. This is an ingredient extracted from pepper that increases enzyme absorption by up to 60%.  You need this boost because enzymes don’t absorb that well in the gut. 3. Compression Tights Research found that marathoners who wore compression gear in the 24 hours after a race reported less soreness. The technical fabric supports muscle groups, reducing movement, which can result in less soft tissue damage. Compression can also boost circulation. However, to ensure the right level of compression, you’ll have to work out the size you need using your height and weight. 4. Foam Roller Most people are familiar with foam rollers and know that using it on sore muscles can alleivate the pain.  Remember using a foam roller may be painful and shouldn't be unbearable.  Personally I prefer receiving massage to foam rolling my own sore muscles.   Both sports and deep tissue massage can help alleviate DOMS too. References