Pedal Power: Sports Massage & Cycling

Cycling is a demanding and exciting sport that results in a one set of aches and pains for the cyclist. This sets cycling apart due to the specific aerodynamic body positioning that allows the cyclist to be more efficient, trying to scoundrel physics whenever they can. Here’ s what the rider may think when they’ re the motor: “ I’ m in good essence but rides like this is a wake - up call for my muscles. ”

Sports Massage for cyclists targets the specific needs of those in the sport splinter to also prevent burnout or injuries from occurring.

With any physical animation lactic acid can build up when the energy exerted does not equal the energy produced by the body, causing an unessential amount of lactic acid. Lactic acid is not a toxin. Your body needs it to give you energy, but expendable can produce cramping, and spasms in the muscle tissues.

Sports massage helps emit lactic acid, increase blood flow and nourishment to the muscles, improve power to the connective tissue of the joints, and supply invigoration as well as a sense of overall well being.

Symptoms, combined with the weight of the helmet, would be few if you were looking down when navigation. But you have to look up to peek spot you are going and that changes the proper organization of the spine and that can make for a stale, stiff glance. Liable in a tuck position, chewed triceps and wrists absorb the road say and vibrations through the bike. Then there is the lower back, followed by the glutes and legs, the pistons that transfer power to the bicycle.

While maintaining a forward - twisted position, with the wrists extended and fingers flexed, the lower back and arm muscles work to brace the lower body.

This constant isometric linear positioning of a forward motion with the body in tight framework, can put specific areas of the body under stress, and prone to injury.

Cycling injuries do not happen to everyone, but any cyclist could tell you the charge their body takes when they fall off!

Some common cycling injuries:

~ Numbness of the hands and fingers: this is commonly caused by the rounded shoulder posture, and not changing abetment positioning.

~ Piriformis Syndrome: causing loss of range of motion and unfaltering fastness of the glutes, this can be corrected through massage and proper adjustment of the focus.

~ Patellar - tendonitis: From overuse occurring extreme or subservient the patella.

~ Cramping: preventable with massage, prosperity and electrolytes.

~ Shin Splints: results form incorrect biomechanics during cycling.

Competitive cyclists as well as weekend enthusiasts, benefit from the many positive effects of general massage therapy. Massage keeps you relaxed, pain - free, limber and on the road doing what you love.

So, how much is enough? While a recreational cyclist might do fine with a massage once a month, the more unhumorous cyclist probably has a greater need.

For a pro and sport level, a deep tissue / sports massage before a competition, after the event, and once a past beyond that is ideal. If that is not feasible, every other duration getting a sports / deep-seated tissue massage is great for maintenance.

Maintenance is very important for cyclists. Not only will massage help prevent injuries from occurring, it can help heal the ones you have. It will improve your performance and teach you proper body awareness. Massage and cycling is a winning combination!

How To Pump Up Your Muscles

If you preference to earn a muscular body and want to know a few techniques that will get you the looks you are after quickly, there are a few little known facts that can help you to succeed.

Instead of doing only muscle building exercises you should work on building your endurance. By swimming, running or doing aerobics you will build your body ' s endurance levels up so that you can burn away unwanted fat while gaining muscle. If your overall body is well resilient it will be much easier for you to train original muscle groups at the gym as you will have much more endurance.

At the gym, be positive to do regular weight training exercises that are designed to pump up those muscles quickly. Instead of lifting light weights using quick reps, you should go for the numerous weights that challenge your muscles.

Be decided to take your diet into consideration when pumping up. Remove sugary sweets from your diet, stay away from fried fatty foods and instead incorporate fresh vegetables, lean meats and lots of fruit into your everyday diet. You will need to eat a lot of protein - rich foods if you want to pump up quickly so be incontrovertible to carry fish, chicken and eggs into your diet and stay away from empty carbohydrates.

You must be explicit to eat whole grain pastas and bread and remove white breads, white rice and unvaried pasta from your diet.

A good way to guard that you are getting an play hardball value of protein is by eating high protein shakes that are fortified with more vitamins and minerals that will provision you with that aggrandized working of boost to make the most of your workouts.

At the gym, stay away from those machines that prospect to give you instant muscle growth. Instead, nib over to the free weights. You can build big biceps, excellent triceps and amazing abs by lifting barbells and dumbbells. Free weights such as these submission compound motion that will build your major muscle groups quickly and efficiently.

Be convinced not to overdo it. Do not spend more than an hour at the gym for each workout convocation and keep in mind that working out four days a era will give you the best results. Your muscles will only bulk up if you confess them adequate time to rest between workouts. Do not dial out to change up your workout routines occasionally to acquiesce for an increase in resistance and to insure that different muscle groups are exercised.

Testosterone Deficiency: Causes, Symptoms, Prevention and Treatment

Testosterone is a male hormone. Besides promoting libido it has other important functions such as maintaining muscle mass and forming bone, and regulating heart muscle and cholesterol. It also helps to improve the oxygen levels throughout the body as well as controlling blood glucose and strengthening the immune system. As men age, the pituitary gland produces less free testosterone while more free testosterone is being converted to estrogen which results in many health problems. In this article, we will confabulate the causes, symptoms, prevention and treatment of testosterone deficiency.

I. Causes

1. Aging

As we mentioned in the previous articles, human aging is the biological and pathological processes that vary from person to person and that are controllable to some degree. Archetypal at age 40 levels of testosterone start to diminish. The levels of the by - product prolactin of testosterone of men increases, stimulating the production of the enzyme 5 - alpha reductase that causes the conversion of testosterone to gihydro - testosterones DHT ergo triggering low levels of testosterone.

2. DHEA deficiency

DHEA ( dehydroepiandrosterone ) is a substance made by the adrenal gland. It is the number one of the sex steroids estrogen and testosterone. DHEA has some male hormone effects and deficiency of DHEA contributes to fatigue, poor concentration and diminished overall body functions.

3. Zinc

Zinc is a natural aromatase enzyme inhibitor. It helps to block the conversion of testosterone into causeless estrogen. Inadequate zinc levels block the pituitary gland from releasing lutein and follicle stimulation of hormone which stimulates the production of testosterone.

4. Aromatase

Aromatase is an enzyme of the cytochrome P450 superfamily, whose function is to aromatize androgen and produce estrogen. As men age they produce greater amounts of aromatase enzymes that cause the conversion of testosterone into estrogen resulting in male hormone deficiency.

5. Liver disease

Damage to liver causes extra estrogen and sex - hormone binding globulin resulting in lower levels of testosterone.

6. Frequent sexual life

Natural sexual labor helps to improve the yang qi in the kidney according to Chinese herbalists ( that is the cause why most kings in Chinese history have some sources of sexual dysfunction ). Frequent sexual bustle ( more than once a day and every day ) will cause the insufficiency of yang qi resulting in low levels of testosterone, sexual dysfunction and libido in the forthcoming days.

II. Symptoms

1. Decreased sexual function

As we mentioned in the last article, elementary at age 40 levels of testosterone start to diminish. The levels of the by - product prolactin of testosterone of men increases, stimulating the production of the enzyme 5 - alpha reductase that causes the conversion of testosterone to gihydro - testosterones DHT thereupon triggering low levels of testosterone resulting in sexual dysfunction.

2. Loss of bone density

The brain and bone are the important tissues that have the primary sequence of testosterone is by way of aromatization to 17² estradiol in the bones. 17² - estradiol accelerates maturation of cartilage into bone, leading to closure of the epiphyses ( a rounded end of a long bone ) and conclusion of growth.

3. Loss of muscle mass

As men start aging or damage of pituitary gland, extra estrogen builds up in the body causing low levels of testosterone being produced resulting in loss of muscle mass. Testosterone effects can be classified as anabolic effects that embody growth of muscle mass and strength, increased bone density and strength, and stimulation of height growth and bone maturation. Testosterone effects can also be classified by the age of usual episode.

4. Memory loss

Low levels of testosterone allows beta - amyloid, a toxic peptide to accumulate in certain regions of the brain causing memory loss.

5. Abdominal fat

Fat cells create aromatase enzymes that contribute to fat build up and low levels of testosterone which allows the forming of abdominal fat that produce more aromatase enzymes resulting in more formation of estrogen. It also causes insulin resistance by increasing fat around the stomach / waist area and fat mass.

There are more symptoms of low levels of testosterone such as awe, touch of weakness, and passive standpoint.

III. Prevention and Treatment

a ) With Foods

1. Oyster and crustaceans

Oyster and crustaceans contain high levels of magnesium and zinc that is a natural aromatase inhibitor playing a key role in regulating testosterone levels as well as improving circulation of blood to the penis vessels.

2. Capital

Coin contains vitaimn C, iron, calcium, and potassium. It not only helps in exhibiting the estradiol - restricting properties as other cruciferous vegetables, but its fiber also helps to charge weight gain resulting in a decreased risk of estrogen binding.

3. Drab youthful leaf

Opaque unfledged leaf juice contains high amount of vitamin C and E, besides division to reduce levels of cholesterol, high blood pressure and regulate blood glucose resulting in higher quality blood circulation to vital organs in our body. It also helps to fight the forming of free radicals and rejuvenates our cell and cleans up the clogged up receptor sites that helps to raise levels of testosterone.

4. Goat Meat

Goat meat contains high amounts of protein, iron, magnesium, and zinc. Iron specifically offers the aggrandized benefit of raising levels of oxygen in the blood that is essential for providing nutrition to cell needs. High protein and zinc are two nutrients that help to optimize free testosterone levels and muscle - building.

5. Egg

Egg contains zinc, iron, vitamin A, antioxidants, protein and testosterone. The antioxidants and testosterone present in egg have an spin-off in testosterone - boosting ratio of saturated fat to polyunsaturated. The high amounts of vitamins B5 and B6 in egg also helps to balance the hormone levels in our body and fight stress. Overloading with eggs may increase levels of cholesterol but eating one egg a day is ideal for intense and regenerative effects in resulting more production of testosterone.

7. Blueberries, blackberries, raspberries, and strawberries

Blueberries, blackberries, raspberries, and strawberries contain vitamin P ( bioflavonoid ) that helps to promote health by strengthening capillaries, protecting blood vessels from clogging up, other connective tissues and muscle building in the body resulting in higher quality blood circulation and immune system in fighting the forming of free radicals.

8. Cold water fish

Besides plenty of omega 3, cold water fish is an excellent source of vitamin A and zinc that help the binding of sex hormones, specifically testosterone and estradiol.

b ) With herbs

1. Sting nettle roots

Sting nettle root binds to sex hormone binding globulin ( SHBG ) in place of testosterone resulting in a reduction of SHBG binding of free testosterone, then atom increase the levels of free testosterone. It also promotes healthy prostate gland that helps to stimulate the sexual long.

2. Muira Pauma

Muira pauma is stems and roots of a ptychopetalum plant in South America. It has been used as an aphrodisiac, tonic and cure for muscle paralysis and strengthening the liver function that helps to cure the hormone imbalance in aging men. Study shows that muira pauma is a libido enhancer.

3. Yohimbe

Yohimbe contains the compound yohimbine that has been used as a major ingredient in several prescription drugs for impotence. Yohimbine helps impotence caused by poor circulation and emotional problems resulting in raising your testosterone levels and your libido.

4. Milk thistle

Milk thistle helps restore the liver function that helps to eliminate the random of estrogen and sex hormone binding globulin that let on the increasing of levels of free testosterone.

5. Epigram palmetto

Adage palmetto help to promote prostate health and increase sexual stimulation. It also helps estrogen and estrogen receptor movement resulting in a healthy hormone balance, therefrom increasing sexual crave in men.

6. Maca

Maca is a vegetable root or tuber that grows in the high Andean plateaus of Peru at high altitudes. It helps our body to subsidize the pituitary gland that help to increase the production of our own human hormones such as testosterone.

7. Tongkat ali

Tongkat ali has been shown to raise testosterone by stimulating the leydig cells of the testicles to produce more testosterone. Tangkat ali also helps in supporting erectile function and ejaculatory function as a direct consequence of increasing the size of male penis and sexual wanting.

c ) With Chinese herbs

1. Gou Zhen ( Chinese wish for pollen )

Gou zhen contains high amounts of amino acids, vitamins, portray - elements, enzymes, flavonoids, nucleic acid and unsaturated fatty acids that help to stimulate the liveliness of liver cells and regulate bile sap and endocrine resulting in increased production of free testosterone that in turn promots men ' s libido.

2. Cordyceps

Cordyceps is one of the primary herbal substances used in tonic herbalism as an anti - aging ingredient and for the purposes of rejuvenation. It also helps to speed and strengthen the kidneys and lungs and tonifies qi, relieves depression of liver qi as resulting of eliminating the unrequired of estrogen and sex hormone paramount globuline.

3. Ginseng

Ginseng in Chinese medicine is used as a pituitary strengthening herb. It also contains herbs that benefit the endocrine system which results in tonifiying the outright endocrine system and division the extinction of human growth hormone ( HGH ).

4. Reishi

Reishi is a principal helper that helps to strengthen the immune system, anti - forgoing stress, improves blood, and qi circulation and memory. Reshi also helps to secure the liver from toxins and lock up the lungs from pollutants as a resulting of eliminating the superfluous of estrogen and sex hormone prime globulin and member the departure of human growth hormone ( HGH ).

5. Tribulus terrestris

Tribulus terrestris is a sexual enhancer and testosterone stimulator that benefits the sexual functions of men resulting in increased sexual stimulus in men. Studies showboat that intake of tritbulus terrestris will help to increase the amounts of free testosterone in the body systems.

6. Worked up Goat Weed

Tumultuous goat weed contains a incongruity of flavonoids such as icariin that helps to relax the blood vessels crowing to the penis, which allows them to grow resulting in stronger and harder erection. It also helps to treat low levels of testosterone and increased sexual desire at the same time.

d ) With Nutritional Supplements

1. DHEA

1. DHEA

DHEA allows our body to create other hormones such as testosterone. Study shows that DHEA is a head to sex hormones. The deficiency of DHEA causes the deficiency of other sex hormones resulting in loss of bone density, increasing of body mass, hardening of blood vessels and low sex drive.

2. Chorella

Chlorella containing beta carotene and chlorophyll is a powerful antioxidant that helps to strengthen the immune system by blocking the blueprint of free radicals, improving oxygen levels for cell needs and nitric oxygen thence gifted the enlarging of the penis through sexual wanting.

3. Garlic

Garlic is one of nature ' s superfoods that helps lower levels of cholesterol, normalizes blood perplexity and increases circulation of oxygen levels in bloodstream. Garlic is also a impulse that helps to increase men ' s libido by promoting the push of sex hormone in the pituitary gland. Please ponder with your doctor if you have any downcast problems before taking garlic supplements.

4. Vitamin K

Vitamin K is prerequisite for skin rejuvenation. The depleting of vitamin K in the skin membrane causes the skin to become inelastic and concept as a reaction of low levels of testosterone in men due to aging. Restoring the deficiency of vitamin K indirectly promotes push of levels of testosterone.

5. Omega 3 and 6 fatty acid

Again portion to lower levels of bad cholesterol ( LDL ) and triglycerides, and improving circulation of the levels of oxygen in bloodstream to cells, omega 3 and 6 fatty acid also helps to promote the restoration of any damage of heart tissues and hormone imbalance in aging men.

6. Nucleic acid

Nucleic acid besides promoting cell growth, boosting energy, smooth skin and keeping hair sleek, also helps to maintain the healthy levels of male sex hormone resulting in a normalizing long of the sex drive.

7. Zinc and iron

Deficiency of zinc and iron causes the need of oxygen levels and poor circulation of the bloodstream as indirectly resulting in erectile dysfunction. Since zinc also promotes healthy prostate glands that increase the release of prostate fluids that help to stimulate the sexual enthusiasm by increasing the production of levels of free testosterone.

8. Potassium and magnesium

Potassium and magnesium help to inhibit the conversion of testosterone to estrogen resulting in more free testosterone that helps to normalize sexual wanting.

e ) With natural approaches

1. Cut down intake of saturated fat and trans fat

Our brain needs fat to function better, but unhealthy diet that is high in saturated fat and trans fat causes not only the build up of the abdominal area but also increases the risk of hormone imbalance by stimulating the binding of sex hormone binding globulin which clogs up testosterone receptor sites resulting in low levels of free testosterone and sexual crave. By reducing intake of over fats and replacing them by fish which contain high amounts of omega 3 and 6 will help to block the binding of SHBG, ergo increasing the amount of free testosterone as well as libido.

2. Reduce intake of alcohol

Excessive drinking impairs the function of liver resulting in hormone imbalance as well as increasing the levels of estrogen in both men and women.

3. Stop smoking

Cigarette is a passion that not only increases heart beat but also causes the distress of oxygen levels in the blood stream. It also increases binding of SHBG resulting in lowered levels of free testosterone.

4. Ensue carbonated beverages with shaded lush juice

Carbonated beverages are absorbed more willingly and it suppresses the testosterone production in men. Sunless maturing juice contains a high amount of antioxidants, zinc, iron, vitamin C, etc. that not only helps to restore the damage of cells but also prevent the formation of free radicals. Indistinct developing juice also reduces the binding of SHGB, nourishes the pituitary gland, forasmuch as increasing the production of free testosterone.

5. Moderate exercise

Animated 50 minutes a eternity will help to improve the circulation of oxygen levels in the bloodstream and increase the human growth hormone as well as atom to regulate the testosterone levels in the body.

6. Vitamins and minerals

Vitamins and minerals are equally important to our body, as well as maintaining sexual animation and vitality, and should come from whole foods and balanced diets.

7. Put on a happy face

Stress drains your body energy by causing the metabolism to stutter, then changing your body ordinary physical and response functions resulting in potpourri of testosterone production and hormone imbalance..

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