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Massage Recovery Muscle Growth Driven SWS Tampa Gym

Does Massage Really Help Muscles Recover After Exercise?

Written by Luis Echeverry on . Posted in Transformation.

We’ve all seen the massage tents at the finish line of races. But are massages good for you after working out? A sports massage doesn’t just feel good. Massage has been shown to improve blood flow, decrease inflammation and help muscles recover after intense exercise, but it also helps muscles grow. Catch your attention? Read more…

Massage and Muscle Recovery

For people who exercise a lot, massages work well to both prevent and treat sports injuries. At Driven+SWS, our licensed massage therapists can work out the knots or trigger points that may cause soreness the day after your workout.

When it comes to a speedy recovery, massage increases the blood flow and oxygen in your muscles and (in some people) may decrease lactic acid build-up, which is widely considered the first sign of muscle soreness.

Impact of Massage on Muscles

There’s no question that a massage after vigorous exercise undoubtedly feels good. Massage not only helps you feel better post-workout but also speeds up muscle recovery. The question is how.

In a recent study, researchers put 11 men through an intense session of exercise – the kind where you’re seriously sore for days. Following their workouts, each man received a 10-minute Swedish-style massage on one leg while the other leg rested for comparison purposes. Muscle tissue from both legs was sampled repeatedly before and after exercise. Researchers saw two main differences:

  1. Massage decreased any inflammation caused by the workout, comparable to the effects of certain pain medications.
  2. Massage increased the production of mitochondria in the muscles, the powerhouses of cells. As muscle cells adapt to endurance exercise, the number of mitochondria increases. These help generate energy at a cellular level.

However, research isn’t reflecting what’s commonly thought of the main benefit of massage after exercise – decreasing lactic acid build-up. In some people, massage does do that but it seems that the benefits are further into your cell structure.

Massage Boosts Muscle Fitness

Two to four months of endurance training, depending on the intensity will substantially increase the volume of mitochondria in muscle. With the extra energy given, your muscles can extract more oxygen. In other words, massage may be uniquely beneficial to muscle recovery AND muscle growth.

Interestingly enough, several studies have shown that traditional remedies for muscle soreness such as ice baths or anti-inflammatory medications may have a downside in that they showed to block muscle repair and growth.

Massage Acts as Medicine

Many people – both athletes and health & wellness professionals – have seen massage as an integral part of the training process. Massage soothes inflammation, increases blood flow and reduces muscle tightness after a workout. We believe massage therapy is a serious form of medicine. Studies, such as the one above, prove how human muscle cells respond to massage thus proving its benefits go far beyond relaxation.

At Driven Fit + Sponaugle Wellness Studio, we believe in a total-body form of wellness and that recovery is a huge part of the process. Ready to see how a combination of exercise and massage impacts your overall wellness? Licensed therapists offer killer sports massages. Call or text us (813) 440-3016 or contact the studio.

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Consistency Fitness Results Driven Fit South Tampa Gym

Consistency in Routine

Written by Luis Echeverry on . Posted in Transformation.

Whether you’re exercising to achieve a good physique, build strength, or train for a race/triathlon, consistency is key for maximum results! What’s the best way to achieve consistency? Create a workout plan and COMMIT to your routine. This is how you will achieve your fitness goals.

The two main components to attain fitness are working out and maintaining a proper diet, however, consistency is the secret sauce and requires effort, time, and dedication to see the fruits of your labor.

Why Repeat Exercises in a Routine?

Consistent training gives positive effects to the body and physical health. By repeating exercises, you develop muscles, ligaments, and tendons. These help in adjusting to the challenges and strains of your ongoing fitness regimen.

Inconsistent movements will only leave you feeling sore. Repetitive exercises, however, allow your body to get used to the strenuous workouts and compound movements.

Health Benefits of Consistency in Routine

Different types of exercises help build cardiovascular strength and flexibility as well as increase the body’s agility, endurance, and overall condition.

Here are other benefits to a consistent workout routine:

  • Controls weight by shedding excess body fat
  • Maintains weight loss
  • Slows down metabolism and helps the body burn more calories
  • Improves muscle strength, endurance, and flexibility
  • Improves mood
  • Relieves stress
  • Improves self-esteem

Falling Short of Your Fitness Goals? 

Creating and maintaining a regular workout schedule while targeting key areas to rev your weight loss and toning are key. Without a consistent workout routine, your goals will take longer to reach.

It takes several weeks to start seeing the transformation in your body. It also takes weeks of strength training to grow the muscle fibers that will make you more toned and build body muscle strength. If you’re inconsistent, then the physiological changes will take longer and may not be as noticeable at first. Luckily, we have the Styku body scanner to show you the numbers in real time –can’t beat a body scan.

You’ll need to commit to a consistent routine of at least three weeks to start seeing real results. Experts say that’s about the same amount of time it takes to create a new habit. Coincidence? Our trainers don’t think so.

Have a Total Transformation at Driven + SWS

At Driven Fit + Sponaugle Wellness Studio, our sessions are not designed for entertainment – we’re here for results. A consistent routine and our intensive workout programs focus on providing you with a whole body transformation.

We believe in a whole-body approach to wellness and work with our clients every step of the way to meet their fitness goals. For additional information on our South Tampa studio, personal fitness training programs, or classes, please call/text us today at (813) 440-3016.

 

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Jessica Bull Testimonial

Jessica Bull


The physical and mental aspects, truly sets your coaching programs apart.

As runner now aiming for personal bests, Luis’s adaptive coaching has been a game-changer. The custom training plan, precision in pacing strategies, and innovative techniques have propelled me to new heights in my races. 

I've shattered performance plateaus, and each race feels like a triumph. 

What was not even a dream become a reality when 

“I qualified for Boston” showing me anything is possible ????????

Beyond the individual successes, the sense of community fostered by your coaching team is remarkable. 

The support, encouragement, and camaraderie among fellow runners create an inspiring environment that fuels everyone's journey.

Thank you, Luis, and the entire run adaptive coaching team, for the dedication, expertise, and unwavering support. Joining your Run coaching programs has truly been the best decision I've made for my running journey. I'm not just achieving my goals; I'm surpassing them with each stride.

Gratefully,

Jessica

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Andrew Brown Testimonial

Andrew Brown


I am writing this testimonial with immense gratitude and excitement about the incredible journey I've had with your Run coaching programs, particularly under the guidance of Luis, my run adaptive coach.

Before joining, I was a runner with aspirations of improvement but unsure of where to begin. Luis’s coaching not only provided a structured plan but also instilled confidence in me from day one. 

The personalized approach, tailored to my fitness level and goals, made all the difference.

One of the key benefits I've experienced is the significant improvement in my running technique. 

Luis’s attention to my run programming has not only prevented injuries but has also made my runs more efficient and enjoyable. 

The gradual progression in training ensured that I never felt overwhelmed, and each milestone achieved boosted my motivation.

The mental toughness training incorporated into the program has been transformative. Luis's guidance has not only helped me overcome mental barriers during runs but has also positively impacted various aspects of my life. 

I’m Looking forward to my next few blocks of run coaching leading up to my next marathon in Berlin where I will be looking to reach a sub 4hr marathon ????????

~Andrew Brown

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Jason Arnold Testimonial

Jason Arnold


The approach of sending workouts directly to my watch and the personalized support provided has been a game-changer in achieving my personal best at the half marathon distance.

The convenience of having my workouts seamlessly integrated with my watch has transformed the way I approach training. It's not just about the ease of access; it's the strategic planning and adaptability that make your coaching methods stand out. Each run felt purposeful, and the progression was noticeable from week to week.

What truly sets your coaching apart is the unwavering support I received. The encouragement, insights, and personalized feedback have been instrumental in my success. It's more than just a training plan; it's a collaborative journey where my goals are embraced and pursued with dedication.

I recently achieved a personal best at the half marathon, and I credit this accomplishment to the meticulous coaching and guidance I received. The precision in pacing, strategic advice on race-day tactics, and the mental resilience training have elevated my performance beyond my expectations.

Thank you, luis and the entire run adaptive team, for the commitment, expertise, and continuous support. Your coaching methods have not only improved my running but have also enriched my overall perspective on fitness and well-being.

~ Jason Arnold

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