Is Getting a Massage Before a Workout a Bad Idea?
As a general rule, there doesn't appear to be a straightforward solution to this inquiry. The exploration is blended at the same time, it appears to be that, basically to some degree, it relies upon the kind and term of the back rub, what the favored 오피가격 result, and impacts are being estimated.
It's subsequently vital to ask, as a beginning stage for direction, how you anticipate that the back rub should help you.
Is the Massage Intended to Improve Athletic Performance?
Competitors from sports as wide going as football (e.g., Tom Brady, Julian Edelman) and track (Allyson Felix) all swear that the back rubs they get not long prior to taking part in their separate games work on their presentation (1, 2, 3). The examination, notwithstanding, doesn't, in the fundamental, appear to help this conviction. A few examinations have found that a back rub only preceding athletic execution had no impact on strength, hop stature, speed, and readiness (4, 5, 6); while different investigations discovered that pre-occasion rub really contrarily affected vertical leap, speed, response time, and muscle execution for the most part (7, 8). Scientists at the University of Granada in Spain presumed that this adverse consequence is "potentially as a result of expanded parasympathetic sensory system action" (8).
Somewhere around one review, however, viewed that as in spite of the fact that back rub controlled preceding an actual accomplishment didn't further develop execution (for this situation, stature of an upward leap), even the short entry of time-just 11 or 16 minutes-showed upgrades, with most of the little example showing more prominent vertical leap tallness after some time had elapsed (9). Such problematic outcomes highlight the general freshness of this area of examination and propose that more exploration should be finished.
Another investigation discovered that back rub before actual work exhibited a critical diminishing in weakness (5). At first, I thought this finding was inconsistent to the aftereffects of a review that showed back rub to no affect perseverance (6). It would appear in the previous case, "weakness" was a mental state, as estimated by the Profile of Mood States poll (5), while as "perseverance" was a quantitative proportion of the exhibition of an assignment connected with badminton, the game being examined (6).
Yet, what might be said about extending? Many human mentors, coaches, competitors, and actual advisors among them-trust that "assuming you do what's necessary stretches and versatility works out, you'll have the option to move torment free, stay away from injury, and perform better" (10). Furthermore some back rub specialists recommend that getting a games knead that joins extending before you take part in active work not exclusively will make you a superior competitor yet will likewise decrease the probability of injury, like a pulled or stressed muscle (11).
Truth be told, in any case, research shows that extending prior to turning out to be truly dynamic doesn't shield you either from actual injury or from muscle touchiness (12, 13). With respect to performing better, except if you're an artist, tumbler, or acrobat, where adaptability is critical, extending will probably either adversely affect execution or no impact by any means (14). Static stretches preceding activity have been displayed to lessen the speed of runners (15), slow a sprinter's beginning (16), decline vertical leap tallness (17), and decrease mean power yield (18), to give only a couple of models. Notwithstanding, even the writer of an article on why extending is totally exaggerated calls attention to that extending "feels better. . . . However long you're not doing it preceding activity, and you don't hold it for a really long time, there's little proof extending will obstruct your presentation. In the event that you think it feels better, make it happen. Simply recollect why no doubt about it" (10).
Warming the muscles to lessen the gamble of injury is guaranteed as one more sure result of a pre-occasion knead (11, 19). A 2006 survey of the writing on the benefit of warming muscles preceding activity closed there was not yet sufficient proof to underwrite or dishonor heating up in advance yet viewed that as "the heaviness of proof is supportive of a diminished gamble of injury" (20). As indicated by the writer of the book Self-Massage for Athletes, a pre-exercise back rub should be short (around 5-10 minutes) and should utilize "light, invigorating, drumming strokes and skimming strokes of light to direct tension" to warm the skin and increment pulse (19).
Is the Massage Intended to Relieve Performance Anxiety?
The mental perspectives may really be the greatest advantage of back rub before actual work. Indeed, even examinations that observed no or negative physiological impacts following back rub showed that there were, regardless, mental advantages to a pre-occasion knead (5, 6, 8, 21), and a review whose goal was to analyze the impact of back rub on the nervousness of soccer players before World Cup matches observed that the tension was, truth be told, decreased (22). As indicated by one creator, a light pre-exercise knead interfaces your cognizant contemplations with your body, in this manner focusing your consideration, which decreases pressure and nervousness and builds self-assurance (19).
Is the Massage Intended for Therapeutic Purposes or Relaxation?
A restorative back rub is any back rub intended to resolve a particular issue, for example, muscle agony and touchiness from working out or like a dull pressure injury. It can incorporate an assortment of procedures, from cross-fiber contact and muscle stripping to myofascial delivery and effleurage. Any of the more serious methods, for example, cross-fiber grating and muscle stripping, are accepted to cause miniature tears in the muscle strands, similar as those you get from a demanding exercise (23, 24), which might represent a portion of the touchiness that is once in a while announced by clients following a back rub (25). That irritation can endure as long as 24 hours (25), so a restorative back rub isn't something you should plan just prior to working out.
Regardless of whether you experience muscle touchiness, quite possibly's a more drawn out knead, whether remedial or for unwinding, will cause you to feel exhausted (23, 25, 26), expanding the gamble of getting injured in the event that you exercise a short time later or basically making you so loosened up that you lose your inspiration (23).
To Be Massaged or Not to Be Massaged?
The shortage of examination on explicit sorts of back rub and their effect on athletic execution and molding makes it hard to offer direction regarding this situation with any level of sureness. In any case, in light of the exploration up until this point, it appears to be somewhat protected to say the accompanying:
DO get pre-exercise rub in the event that it is short (approx. 10-15 minutes in length)
Try not to get a pre-exercise rub that utilizes extreme helpful procedures
DO get a pre-exercise rub to lessen your tension or feeling of anxiety before an occasion
Try not to expect a pre-occasion back rub to work on your presentation
DO get a back rub with invigorating drumming or 강남오피 floating strokes of light to direct tension
