• Opening Hours

    OPENING HOURSX

    MONDAY6.30 AM – 11.00 PM

    TUESDAY6.30 AM – 11.00 PM

    WEDNESDAY6.30 AM – 11.00 PM

    THURSDAY6.30 AM – 11.00 PM

    FRIDAY6.30 AM – 11.00 PM

    SATURDAY8.00 AM – 9.00 PM

    SUNDAY8.00 AM – 10.00 PM

  • Saturday's Timetable

    TimeClassStudioDurationX

    9.30SPINNINGSpin45 Mins

    9.30GRIT STRENGTHNBB 130 Mins

    10.00TENNIS SOCIALCts 1-2180 Mins

    10.00SQUASH SOCIALCts 6-7120 Mins

    10.30SPINNINGSpin45 Mins

    10.15EXPRESS CIRCUITNBB 145 Mins

    11.30KARATENBB 1150 Mins

    19.00SNAC MULTI-CLUBAll120 Mins

  • 020 8498 1000
  • Contact

    LET'S KEEP IN TOUCHX

    ADDRESSForest Road, Barkingside, Essex IG6 3HD

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

Alternative ways to help the body recovery after exercise by Sara Packard

ALTERNATIVE WAYS TO HELP THE BODY RECOVERY AFTER EXERCISE BY SARA PACKARD

Today’s post  I want to talk about alternative ways to help the body recovery after exercise. We already know the benefits of stretching, sports massage, protein and carbohydrates, but what else can be done?  Here are three of my favourite things to help coincide with post recovery.

 

Magnesium:

Magnesium has many benefits.  For exercise it is needed for muscle contraction, nerve stimulation, energy and blood coagulation. If you regularly suffer from cramp during or after exercise, this is a sign of deficiency. Magnesium is also needed to help calcium absorption.  Without it in the body calcium does not absorb and therefore eliminates as urine, quite important for bone densification.    It and can be found in below source of foods:

* Dark Green leafy vegetables
* Nuts, especially almonds, cashew nuts and sunflower seeds
* Seafood
* Legumes
* Figs

The recommended amount of magnesium a day is: 300mg for men and 270 to 300 mg for women.  How much do you have?

If you find that you need extra Magnesium due for sport reasons and you already have a healthy diet, supplements and are recommended. They are best taken of an evening as this is when the Magnesium absorbs better.

 

Magnesium bath salts:

We just don’t stop at having the right amount of magnesium in our diets for recovery we can also have magnesium in our baths too!  They can sometimes also be known as Epsom salt baths.  Some people have these to improve skin conditions like psoriasis but you can also have them for muscular aches and pains! Magnesium has an anti- inflammatory characteristic to it “helps in general to restore cellular activity as well as the shape of the cell membrane” and also the “protein fragments within the cell” “By providing a warm environment, the therapeutic bath helps to relax contractions and enhance absorption of the base minerals through tissue and cellular pores. “ (Mclean 1999)

You can buy them from most health stores and online and they are definitely worth part of your recovery routine.

 

PowerPlate Massage:

Usually used for exercise but I love them for loosening out my aches from training.  They pump blood around the muscles which increases circulation and therefore either aids muscle recovery or gives the muscles the extra oxygen they need to begin a workout.  I have focused on massaging the legs today.  For those that have never used these before, there are a few contraindications to using a PowerPlate.  They are listed at the bottom of this blog in red. Please make sure you read these before you start and if in doubt, always ask a member of the gym team.

 

Here are a few pictures of how to position on the PowerPlate.

PowerPlate Quadriceps

PowerPlate Quadriceps

 

This picture demonstrates massaging the front of the thigh: Otherwise known as the Quadricep muscles.

 

 

 

 

 

Hamstrings

Hamstrings

 

This picture demonstrates  massaging the back of the thigh: Otherwise known as the hamstring muscles.
If you feel you can’t hold this position whilst putting strain on your arms you can place an exercise step level with the PowerPlate to support you.

 

 

 

Calf Muscles

Calf Muscles

 

This picture demonstrates massaging the calf area: Otherwise known as Gastrocnemius or Soleus Muscle

 

 

 

 

 

IT and Peroneal Muscles

IT and Peroneal Muscles

 

This position demonstrates massaging the side of the whole leg, otherwise known as the IT band and Peroneal muscles.

 

 

 

 

 

The settings need to be on at 50 for 60 secs.  You can start the massage from the button at the bottom next to the base of the plate.  To get the most benefit aim to do all of the above, your legs will feel amazing afterwards.

It is very important to know that power plates are not meant for everyone, if you suffer from a heart condition, have a pace maker, or suffer from epilepsy, pregnancy.  Have an acute hernia, migraines, recent surgery’s, metal plate/bolt or joint replacements within the body, inflammations of tendons, spinal problems, thrombosis or acute diabetes they are all contraindicated!  If you are unsure it is always better to ask a member of the gym team who will be able to advise you.

I would just also like to say thank you to Redbridge sports and Leisure for letting me use their power plates for the pictures and also Jamie for assisting!

 

Foam Rolling:

If you don’t have one then you will most probably at some point.   They are great for pre and post exercise in helping blood circulation and releasing tightness within the body.  There are so many to choose from for all different types of purposes.  I am going to dedicate next month’s blog to foam rolling and I will explain all about what to buy etc and also some great videos on how to use!

Catch up then!

Sara

 

For updates, discounts please follow me on my website and social media platforms Fitness Therapy 4  you
For updates, discounts please follow me on my website and social media platforms
Fitness Therapy 4 you

 

References:
The power plate document (2001) Available at: http://www.powerplate.fr/intranet/etudes/us/Etude_Kelderman_us.pdf(accessed 11th May 2016)
Therapeutic bath salts and method of use (1999). Available at: https://www.google.com/patents/US5958462 (accessed 7th May 2016)

 

 

 

Share this:
COPYRIGHT © Redbridge Sports Centre 2019. ALL RIGHTS RESERVED.
Sitemap   |    Terms & Conditions DESIGNED BY Plot Digital.