Author: Steven Hartill

The secret benefits of HIIT

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The Secret Benefits Of HIIT (High-Intensity Interval Training) That You May Not Have Known About

The mere mention of the word ‘high-intensity’ may make even the most hardcore exercise enthusiasts recoil in fear, but this specialised type of workout has incredible benefits that some don’t have any idea about.

The workout itself consists of fixed periods of low-intensity exercise (or even resting) followed by shorter bursts of a higher intensity. The term can apply to any workout that follows this pattern, from walking for two minutes and running for one to lifting weights for two minutes and resting for five. They are designed for you to put all or most of your energy into the ‘bursts’, ensuring that your heart rate stays raised and burning fat as you work.

However, burning fat is not the only good thing about HIIT; there are many science-proven health benefits that sound almost too good to be true.

– It boosts your metabolism.
When your heart rate increases, your breathing speed does too, so it makes sense that you consume way more oxygen during this particularly intense method of exercise. This oxygen excess leads to your metabolic rate boosting itself for over two hours after your workout, which not only means that you burn more calories during the exercise alone, but also…

– …you’ll burn calories even after leaving the gym!
Many people would agree that this is a serious plus to intense exercise. In trying to repair your muscles, your body’s recovery systems will work faster and more effectively, meaning you could still be burning fat and calories for up to 24 hours after your workout. (That means you can have that jam doughnut.)

– It’s free.
Forget expensive treadmills and cross-trainers – all you need for a good session of HIIT is an open space and motivation. HIIT relies on utilising your own body weight to burn calories and fat, so even something as simple as high knees or jumping jacks can end up more effective than weights or other costly equipment. This is because you’re focusing more on your heart rate during these workouts, rather than building muscle or toning a particular area as you may do whilst lifting weights or using an exercise bike.

– It keeps your heart working well.
Interval training makes it easier for people to hit the point of heart-pounding anaerobic activity; this is due to the rest periods between bursts giving your body time to recover whilst keeping your heart rate up. It also improves your circulation and maintains a healthy rate of blood flow, something which keeps your mind sharp and focused, and can help you to better deal with stress.

– It builds up your endurance levels.
This means that you’ll be able to exercise for longer in pretty much anything, from running to cycling and swimming to hiking, and you’ll have more energy to use for everyday activities too. Not only does that make HIIT great ‘in the moment’, but it means that you’ll be seeing the benefits of it no matter what you do or when you do it.

And finally…

– It’s fun!
With no specialised equipment or fitness levels needed, HIIT provides beginners with a great way to see fast results and experts with different challenges that they’ll never get bored of. Similar to a dog or a good pair of jeans, this kind of workout will stick with you for life.

If you’re interested in trying out HIIT but don’t know where to begin, why not check out LiveWell Health’s personal training scheme? Including a nutrition plan for beginners and a personalised scheme that works to fit you, our programs are designed to help you become the best that you can be. For more information, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

DOMS and how massage can help

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What is DOMS?

Delayed-onset muscle soreness (DOMS) describes muscle pain and tenderness that typically develops several hours post-exercise and consists of predominantly eccentric muscle actions, especially if the exercise is unfamiliar. Although DOMS is likely a symptom of eccentric-exercise–induced muscle damage, it does not necessarily reflect muscle damage. Some prophylactic or therapeutic modalities may be effective only for alleviating DOMS, whereas others may enhance recovery of muscle function without affecting DOMS.


What are the benefits of massage to help with DOMS?

As we all know, massage helps in a number of ways to flush out a range of toxins and hormones from arteries, veins and lymph system, which your body produces to help it understand when you need to slow down or stop when it comes to exercise.

These toxins and hormones are is a good thing during exercise; they help you understand when you need to give your muscles a break so you don’t strain them or injure a tendon or ligament.

However, post-exercise this can be an annoying effect of your training and can hinder your goals and plans.

There is a solution and it comes in the form of a qualified massage therapist. If you were to arrange a massage post-exercise, this could really help eliminate DOMS all-together or at least speed up your recovery and limit the DOMS effect substantially so you can continue with your training plans the next day.

Sports Massage helps not just to flush your system of these painful and limiting toxins but it also helps lengthen your tight muscles to a normal range and remove any adhesions and trigger points that may have built up over the time you have been training.

To find out more about how this can help and to put a plan in place contact one of our sports massage therapists today and we can give you some free help and advice on this and other sport related issues.

Our therapists are based in Birmingham and operate across the Midlands, offering a fully mobile service so no matter how much pain you are in with your DOMS, we can help!

The Effects of Stress on Your Body

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Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses.

Stress is a normal part of life. Many events that happen to you and around you — and many things that you do yourself — put stress on your body. You can experience stress from your environment, your body, and your thoughts.

How Does Stress Affect Health?

The human body is designed to experience stress and react to it. Stress can be positive, keeping us alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked and stress-related tension builds. Stress that continues without relief can lead to a condition called distress — a negative stress reaction. Distress can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Persistent reactions to stress can put a strain on both your heart and your gut, leading to a 60% increased risk of cardiovascular disease and digestive problems, as well as being a main perpetrator of accelerated ageing and decreased immune system functioning. Research suggests that stress also can bring on or worsen certain symptoms or diseases. Stress also becomes harmful when people use alcohol, tobacco, or drugs to try to relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state and cause more problems.

Consider the following:

  • Forty-three percent of all adults suffer adverse health effects from stress.
  • Seventy-five percent to 90% of all doctor’s office visits are for stress-related ailments and complaints.
  • Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety.
  • The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace. Stress costs American industry more than $300 billion annually.
  • The lifetime prevalence of an emotional disorder is more than 50%, often due to chronic, untreated stress reactions.

It’s important to combat stress before it starts to have too much of a negative impact on your day-to-day life. Whilst stress is completely normal and even considered to be a stimulus to act and grow, too much or a build-up of it can have serious repercussions.

Massage Therapy and Stress

A good number of massage types are designed specifically to help with sports-related injuries and pain, but this kind of therapy can also improve mental health and well-being. Many don’t realise the benefits to your body that massages actually have! Virtually every symptom listed by the American Psychological Association can benefit from massage. Research has shown that it can lower your heart rate and blood pressure, relax your muscles and increase the production of endorphins, your body’s natural “feel good” chemical. Serotonin and dopamine are also released through massage, and the result is a feeling of calm relaxation that makes chronic or habitual as well as acute or short-term stress much easier to overcome. In fact, stress relief is one of the first benefits that come to mind when thinking of massage therapy. It’s also a key component for anyone trying to achieve a healthier lifestyle. Clinical studies show that even a single half hour session can significantly lower your heart rate, cortisol levels and insulin levels — all of which explain why massage therapy and stress relief go hand-in-hand.

Benefits of Massage Therapy for Stress

Massage therapy, often integrated as a part of deep tissue massages and Swedish massages, is used traditionally for relieving the aches and pains of everyday life and giving the recipient a small break from troubles. They can help to relax tight or sore muscles, enhance flexibility and range of motion, and improve blood circulation, but one of their most beneficial effects is stress relief. Stress is a prime contributor to many chronic diseases, and can make current symptoms of said conditions even worse – many don’t realise how serious stress can become, which is why the benefits of massages should be made more widely known. Massages can help to combat these built-up feelings and anxieties, and in turn, the risk of depression, disturbed sleep patterns, and fatigue is heavily reduced. A combination of slower breathing and pain relief from specialised massage techniques help to quieten the mind and relax the whole body, leaving you feeling rejuvenated and refreshed and putting you in a better state of mind to continue with your daily activities.

Everyone has dealt with worries, anxieties, and even anger, especially when things you’ve thought that you had on track go wrong or you feel overworked and drained from even the simplest tasks. LiveWell Health offer a wide range of massage techniques that can improve a multitude of health aspects from general well-being to complications and ailments, and from aches and pains to psychological stability. Sports massages will help you to improve agility and recover from sporting injuries, whilst Swedish and remedial massages can improve circulation, mental health and well-being, and generally make you feel great. All of these massages are carried out by experienced professionals with industry training and so you can be sure that you’re receiving the best quality treatment for whatever it is that’s affecting you.

For more information on massages from a friendly member of the team, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk.

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Suffering from pain? Do you sit at a desk all day?

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Suffering from pain? Do you sit at a desk all day?

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In 2015 there were over 31 million work days lost in the UK by employees / staff taking time off due to neck and back related pain.

In today’s world, we spend more and more time sat at our desks working harder and getting stressed. Although this affects you as an individual, when you multiply this over an entire workforce, businesses are losing millions if not billions in lost time every year.

There are some small wins that can be put in place. Not only can employers instigate a benefits scheme that helps their staff with subsidised massage and fitness but they can also look at work stations, chairs, posture and other very simple things. This proactive approach has been shown in the US to reduce these types of sick days by nearly 60%.

So what can we do?

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From the individual’s perspective to reduce pain…

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  • Concentrate on your posture; this is probably the most important thing to do. Sit up straight!
  • Keep moving – little and often, even if it is just some shoulder rolls on the way to the coffee machine.
  • Stress plays havoc with our bodies, especially our upper bodies, so do some light exercise 3 times a week and you will see your stress levels reduce!
  • Food, diet – yes we talk about it all the time. New diets get released daily and everyone is an expert. All we say is eat a healthy balanced diet with a few cheat meals and maybe even a few glasses of wine/beer a week to keep you fighting fit and happy!

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From a company’s perspective in reducing pain…

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  • Install the correct desks and chairs. Yes, it’s an expense but a few hundred pounds is better as a one-off investment than thousands of days being lost every year for eternity surely?
  • Treat your staff. A happy workforce is a healthy one! Lower their stress levels and help them towards the cost of their health with subsidised massage at home or in the workplace. Why not some personal training sessions or maybe even a workplace nutrition advisor?
  • Put on some lunches, take your staff out for team building days; all of these things help with stress which is also one of the leading reasons for sick days in the UK!

A final thought to you the employer: if you look after your staff and help them to look after their health, you will not only save millions in the long run but you will have a happy work force!

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