Strenua's World» Health

Review: HoMedics Compact Percussion Massager

Strenua — Wed, 14 Jul 2010 13:07:55 +0000

One of my favourite things about working in America was that my health insurance allowed me to have 3 free sports massages a week. I would have one before a race to relax me, one after to help recovery and another after a hard training session to undo any knots. Now I’m back in the UK I do miss the deep tissue massages.

Rolling back massagers are OK for relaxing the whole back but I never find they reach my shoulder area. And handheld manual massagers such as the ones supposedly that treat cellulite don’t get deep enough. So I was happy to trial a new massager from HoMedics who identify themselves as ‘an innovative leader in self-care, wellness and personal health products.’

What is Percussion Massage?

The HoMedics Compact Percussion Massager is described as having ‘Percussion action for deep tissue massage’. As I thought percussion was term to describe musical instruments I wasn’t really sure what that means in terms of massage so I did a bit of research, apparently in massage percussion movements are known as tapotement.

The purpose being:

to vibrate tissues
trigger reflexes from the skin
cause widening of the blood vessels (vasodilation).
disperse fluid and inflammation from an injury
reduce swelling

Benefits of percussion movements include:

being very stimulating
particularly useful to athletes before an event.
strengthen muscles by stimulating the muscle to contract.
useful in reducing fatty deposits and flabby muscle areas

Sounded great, although in massage terms as it is described as a cupping action I presumed that this massager was going to work the vibration principle.

HoMedics Compact Percussion Massager is described as compact and light weight. I found that it weighs 850g, around 950g with the plug and cable, and is 33cm long. Not that compact for carrying around, but it is the perfect size for what it is designed for. It is solidly built and if it was lightweight I would feel it wouldn’t be massaging deep enough, just tickling the surface of the skin. It is however not too heavy that you can’t hold it with one hand over your shoulder to massage your trapezius muscle effectively, although after a few minutes held in that position you can feel your hand and arm vibrating on their own. In terms of the length of the handle (25cm) it is ideal for reaching all areas of your body with the appropriate pressure.

It comes with 4 customisable attachments including, soft, medium, firm, although I have to say that I didn’t notice much difference between the various options. Admittedly I didn’t require very deep tissue massage such as after a marathon but I found them effective in easing stiff muscles the following day after a 10k race. There is also a heated attachment, but this requires the vibrating action to be switched on whilst it was heating and I felt I needed a stand whilst it was heating as I didn’t want to just hold it for 5 minutes but if you but it on a table it vibrated off and I was worried about leaving it on a carpet incase it over heated. Luckily it doesn’t heat that much to worry about, just enough to be soothing and whilst it isn’t silent it is no louder than an electric toothbrush.

Whilst I tested the compact massager there is also a version with a width adjustable head. I however was happy with the width of the compact head, it was a perfect size for my arms and what I found most useful was for treating my tarsal tunnel syndrome. It was the exact width for massaging the base of my calves to relieve my symptoms and especially useful was to use one head with the heat attachment on the base of my heel.

Overall

HoMedics Compact Percussion Massager is easy to use alone, due to the long handle and the solid head allows massaging of deep tissues efficiently.

Has two different speeds offering variable intensity massages for strong and therapeutic relief. The different attachments did not provide obvious differences in massage intensities.

Not particularly lightweight but appropriate for massaging deep muscles effectively.

Soothing heat attachment provides warmth whilst massaging but needs a support whilst heating which takes a while.

HoMedics Compact Percussion Massager RRP £34.99, available from Amazon, Boots, Sainsbury’s, and Lloyds Pharmacy.

Women still wanted for Cancer Research UK’s 2010 Race for Life

Strenua — Sun, 30 May 2010 09:39:03 +0000

Summer is finally here, a perfect time to go for a walk, run or jog in the sun. Whether you are new to running to get fit or just enjoying exercising outdoors in this fantastic weather, having a goal to aim for is always great motivation to keep training.

What could be a better goal than to complete a 5k this summer for charity?

Entries are still available for the Cancer Research UK’s Race for Life series this June and July. Whether you want to walk for fun alongside girlfriends and family members, or get competitive with your work colleagues, you can improve your own health and fitness whilst also helping to raise money for Cancer Research UK, whose work has saved millions of lives in the UK and across the world.

5k is an achievable distance for most people and women are being encouraged to come together to walk, jog or run to help raise over £60 million to fund Cancer Research UK’s life-saving work into all types of cancer. 5k is also a good distance to attempt if you are beginning starting a fitness program and with a little bit of training through the summer you may be ready for one of Cancer Research UK’s Run 10k events that occur in the Autumn, when the men in your life can also enter.

Cancer Research UK’s Race for Life continues to be the most successful and largest women-only fundraising event series across the UK and has raised a staggering £290 million for the charity’s life-saving research. The 2009 series was the biggest yet with over 730,000 women taking part. This year is Race for Life’s 16^th Birthday and since it began there has been a 15% drop in the death rate from cancer, something that Race for Life has helped to achieve.

If you are looking for something to wear during the event then visit the online shop, where you can buy your fancy dress accessories including fairy wings, bunny ears and pink glitter cowboy hats. If you want to show your support in other more subtle ways there are also socks, sweatbands, caps and key-rings as well as essential T-shirts. These include the new Race for Life 2010 celebrity T-shirts designed by choreographer, Arlene Phillips; girlfriend of Arsenal star Theo Walcott, Melanie Slade; and fashion designer Tracey Boyd.

This year there are over 230 Race for Life events throughout England, Scotland and Wales. Women from across the UK of all ages and abilities aged are invited to enter, whether you are a cancer survivor, want to test your fitness, celebrate or remember a loved or simply do something positive to raise money for a great cause. Entry fee is only £12.99, although participants are encouraged to also get sponsorship and help is available to set up on an on line fund-raising page. Enter by clicking on the banner below or visiting www.Raceforlife.org.

Making Every Step Count with Fitbug

Strenua — Wed, 26 May 2010 09:01:20 +0000

It’s been 10 days since I started my Fitbug challenge. I have religiously worn my bug all day everyday and I can see how it can be motivational as you become addicted to clocking up the steps. Through also wearing my GPS sports watch I soon discovered that around 2,200 of my steps are equal to about a mile. A mile that is of walking.

I normally walk 3.2miles to work which was clocking around 7,000 steps but one day I was late so had to jog the last mile. As I looked at my bug I was distraught to see I had only added 6,000 steps. I know that the bug only counts steps and as I was jogging my steps would have been longer and fewer, but I was disappointed that putting in more effort meant that I had less recorded steps.

Over the lovely sunny weekend I wore dresses where I couldn’t attach my bug to my waist band so I carried the bug in my shoulder bag but then forgot to put it on my clothes when I got to work. I was annoyed with myself when I realised I missed recording another 2,000 steps, but when I got home found I had the expected number of steps as if I had worn the bug all day. Obviously letting the bug bounce around in my bag wasn’t as accurate as wearing it on my waist so I will have to be careful about accepting the counts if it’s in my bag all day.

Although there are community challenges on the website to record the highest number of step count, ultimately the bug is there as motivation to keep me active and tone up so there is no point in trying to trick the bug as I would only be cheating myself. I will have to experiment this week though to see if jogging with the bug in my bag equals each other out and I end up with the same number of steps if I walked wearing it.

As this was my first week I didn’t have any goals I just had to eat as normal and record everything on the website. Unfortunately I got tonsillitis and for two and a half days I couldn’t swallow or eat or drink anything so I had nothing to update my profile with. Then on Sunday I get a text message saying ‘Don’t be a slug…Update your bug!’. Looking back it was nice to get the reminder text and know that Fitbug was still supporting and motivating me, although at the time I did want to text back ‘Leave me alone I’M ILL.’

In spite of my incomplete first week profile, Fitbug was able to make some recommendations of:

Step Target 19,500
Aerobic Step Target 6,600
Calories consumed 2,000

I’ll let you know if I manage to reach the targets next week. If you have already a Fitbug member then don’t forget I have set up a league for Strenua’s World and I hope readers will join the league for some friendly rivalry and motivation.

If you wish to join me Fitbug.com are offering a 25% Discount to all new customers, simply enter this promotional code ‘SPRING10’ in the appropriate section which is valid until 30th June 2010.

Will catching the Fitbug keep me motivated?

Strenua — Sun, 16 May 2010 14:06:13 +0000

Whilst it is easy to decide to start being more active it is hard to keep motivated after the initial enthusiasm has worn off. Fitbug is a web based service which aims to keep you motivated to keep moving. Described as ‘a personal health and well-being coach’, Fitbug is a unique system that’s been designed to help individuals to achieve their weight, fitness and health goals within their everyday routine.

This week I received my Fitbug ‘bug’ which I am going to trial for the next 3 months. Fitbug.com is a place where you can record your nutritional intake, connect with the fitbug community through its forum and take part in activity challenges. You also have a ‘bug’, a more sophisticated type of pedometer which then talks to fitbug.com to update how active you have been.

Day one was just the ‘getting to know you’ phase. For the first week the program likes to get to know your normal activity level, what you normally eat and what your goals are. I had to complete the online questionnaire, admitting to my poor diet and as my goal is to tone up I had to record my hips, thighs, waist, chest and arm measurements.

I also have to record what I eat for at least 3 days in the nutritional area. This is an area that took quick a while to complete, although that I imagine it will get quicker as you develop your favourite food tab. The nutritional information for nearly 18,000 food products are already listed to select: 6,000 from Tesco, 3,000 from Somerfield and 4,600 from ASDA with 1,400 non branded food such as fruit and vegetables. However, I had to personally fill in the nutritional information from my Sainsbury’s Pizza and my Mars Bar (I admit my diet is bad) had more calories than were written on the packet. I presume this is down to brands shrinking the size of their products rather than the fitbug data being entered incorrectly so I will have to check the calories are correct when I add new foods to my nutritional diary.

The interesting part of the fitbug program is the ‘bug’. I’ve called it a pedometer but it is more sophisticated than just a step counter. It records what time you achieved the steps as well as if they were aerobic steps such as going for a brisk walk, or if they were just walking around the house. After 24 hours I had accumulated 23,000 steps with 16,000 being aerobic steps. This was achieved by my 3.2mile walk to work that took around 7,200 steps each way and 3 hours of teaching swimming that involved 5,000 steps. It does however highlight when you have been lazy or sitting down as I was on Saturday watching the F1 qualifying and then the FA cup final on TV. It clearly shows I didn’t do much between 1-5pm. But luckily I don’t have to feel too guilty this week as the program just likes to record a baseline of your average daily activity, although all the steps do count towards the community challenges. These include the Mount Everest Challenge and the Fantasy Footfall where your total monthly steps can pit you against other people from your country or county. You can also set up a mini league for your friends or Family so I have set up a league for Stenua’s World and I hope readers will join the league for some friendly rivalry and motivation.

I’m planning on reporting back on how I get on with the Fitbug program over the next few months and will let you know how I have got on after my first assessment week. If you wish to join me Fitbug.com are offering a 25% discount to all new customers, simply enter this promotional code ‘SPRING10’ in the appropriate section which is valid until 30th June 2010.

May-Kit Happen and Support Exercise Is Medicine Month

Strenua — Mon, 10 May 2010 13:13:41 +0000

How many times do we hear a thin celebrity exclaim they are lucky because they are naturally slim and don’t need to exercise. With so much focus on our physical appearance and avoiding obesity, being active is in danger of now being seen purely as a way to lose weight or stay slim.

However, exercise should not only be considered as a method to lose weight but also as an essential tool in remaining healthy through treating and preventing illness and diseases. This May’s Exercise is Medicine™ Month, is a time for everyone to recognize, emphasize and celebrate the valuable health benefits of exercise and to May-Kit Happen.

Exercise is Medicine is a program launched in 2007 by the American College of Sports Medicine (ACSM) and the American Medical Association (AMA) and is designed to encourage American’s patients to incorporate physical activity and exercise into their daily routine. Whilst this program is being promoted primarily in the US it is a program which is applicable globally. According to the World Health Organization, one of the major challenges in the prevention of non-communicable diseases and in the promotion of physical activity and other healthy lifestyle choices is communicating the importance of action now in return for future benefits.

Exercise should not just be advised to the overweight but promoted to everyone for overall, life-long health. The U.S Physical Activity Guidelines suggest participating in at least 150 minutes of moderate-intensity physical activity per week, whilst the Australian guidelines are to put together at least 30 minutes of moderate intensity physical activity on most, preferably all, days. The UK current physical activity guideline for children is to achieve 60 minutes or more activity on 7 days a week. But with modern transport, technology and labour saving devices how many of us actually achieve these guidelines?

Aside from weight loss, exercise also provides the added benefits of:

better circulation, preventing heart disease, stroke and high blood pressure;
increases strength by helping to build and maintain bones, muscles and joints to reduce the risk of injury or osteoporosis;
improves agility and flexibility;
reduces the risk of diabetes and certain cancers;
promotes psychological well being and can reduce the risk of alzheimer’s disease.

Don’t forget to check with your doctor first that you are healthy enough to start exercising, they may also be able to provide you with a suitable exercise plan or classes in your area. Exercise is Medicine aims not only to promote exercise to the public but also to encourage doctors to prescribe it to their patients. Network members, including Strenua’s World, have committed to supporting the guiding principles of Exercise is Medicine:

Exercise and physical activity are important to health and the prevention and treatment of many chronic diseases.
More should be done to address physical activity and exercise in health care settings.
Encourage ACSM’s efforts to bring a greater focus on physical activity and exercise in health care settings.

If you are interested in learning how you can become more active in your life then sign up for the one-month Exercise is Medicine™ email series for the public. You will receive helpful tips on how to create a life-long exercise plan and stick to it, regardless of your age or current fitness level, easy-to-use resources and plenty of motivation to keep you moving.

Robert E. Sallis, MD, the chair of Exercise is Medicine, says ‘We all know exercise is not a magic bullet. It doesn’t guarantee you won’t get cancer or have high blood pressure. But research clearly shows exercise helps treat and prevent many chronic diseases including diabetes, heart disease, cancer and hypertension. Of all the measures that can be taken to prevent illness and disease, exercise is, by far, the most worthwhile. Whether you’re sick or healthy, young or old, fit or not, exercise makes you feel better almost immediately! The trick is to sustain a fitness regime. Help is out there. Support is available. Whatever it takes, just get moving!’

Leaving For London? Last Minute Check List

Strenua — Wed, 21 Apr 2010 11:58:15 +0000

Starting today many of us will be taking the trip to London in preparation for the Virgin London Marathon on Sunday. Whilst you can forget some things and buy them in the capital, there are a few items you shouldn’t really forget when you leave your home.

Running kit. Hopefully you have gently broken your trainers in for the race. You shouldn’t wear them when walking around or going to the Expo as you will wear them down in a different pattern when you walk compared to when you run and you want the cushioning to be as new as possible. Make sure you take a variety of tops and shorts/leggings for our changeable British weather, so you can make a selection on the day.

Medication. You probably won’t forget every day medication, but I have forgotten my asthma medication to take during a race on more than one occasion, and it’s not something you can get from a chemist without a prescription.

Clothes for the start line. You know that bright orange cotton T shirt you got from one of your spring races. The one with the huge logo on the front and is so large you could wear to bed as a nighty. Well here is a useful opportunity to get rid of it, it can keep you warm on the start line and as you leave it behind on the start pen you can keep that warm glow on the inside knowing you will never have to see the thing again. Foil blankets saved from previous races are also useful to wear waiting for start.

Heart Rate Monitor/GPS Watch. OK in theory you could buy another at the expo if you have lots of money, but it would be easier to just remember to bring you original with you. Also don’t forget to bring your method of recharging your watch with you and if you have had your heart rate monitor strap for a while consider getting a spare battery or strap. If you rely on it to pace yourself there is nothing worse that the battery going flat as you approach the start line.

Open Sandals. When you finally take your trainers off at the end of the race either to get changed or to study the mother of all blisters on your foot, it’s hard to get you feet back into wet, covered in trainers. As attractive as you may look in flip flops and tracksuits, I find them indispensible at the end of a race.

And finally…

Registration Form and Passport. The two most important things for the London Marathon as without them you are not getting your race number from the Expo and with no number, you aren’t going to be allowed on the start line.

These are generally things I have forgotten to take with me to a big race, so feel free to comment with things you find essential not to leave at home.