Can I lose weight with massage?
A huge number of magazines and websites about health write that there are many different massage techniques that can be used to easily get rid of subcutaneous fat: for example, anti-cellulite or modeling massage. In addition, myofascial release , which helps to get rid of pain, is often mentioned.
Most often, there is a vague explanation describing that such a massage “breaks down” fat cells, as a result of which fat “leaves”, body volumes decrease, and skin becomes smoother and firmer “in just 10-12 sessions.”
Is modeling massage effective?
In fact, there is no research that any type of massage - both manual and hardware - is able to affect body fat (1) . In addition, even the idea itself contradicts the physiology of the human body.
If a fat cell could be “broken” by mechanical action, the intensity of this effect would do more harm than good. In fact, hormones and only hormones affect the release of free fatty acids from an adipose cell.
How is fat burned?
The simplified mechanism of fat burning looks like this: under the action of adrenaline and a number of similar hormones, a fat cell releases free fatty acids (FFAs) contained in it, which the blood carries to the liver, where they are converted into energy.
The hormone insulin, a response to the use of carbohydrates or proteins, quite strongly blocks the action of adrenaline, and does not allow the cell to release FFA. In addition, in order to burn fat, the body must need energy, which implies a load.
Unlike manual massage, which although it is not able to get rid of fat, it carries a number of pluses (including removing toxins from tissues and removing excess fluid), vibrating belts and massagers can seriously harm health.
There are frequent cases where the active use of such belts led to a decrease in the tone of the muscles of the abdominal press and body, as a result of which the internal organs were exposed to unnecessary vibration (2) . Never use such appliances.
Sports massage for muscle growth
Despite the fact that using massage it is impossible to get rid of subcutaneous fat, no one denies the importance of massage for muscle growth. Sports massage really allows you to accelerate recovery after strength training.
In fact, the technique of sports massage is similar to the usual, hygienic, and the main difference is the activity of exposure (3) - sports massage can even be somewhat painful, especially if it is rarely performed.
The benefits and benefits of massage
The main advantage of sports massage is that it detoxifies muscle tissue and lactic acid accumulated after training, which usually causes burning and pain, is released and disposed of by the body.
Massage improves the blood flow of tissues, which positively affects both their permeability to oxygen and the absorption of nutrients, and, primarily, protein. In addition, massage relaxes and lowers the level of cortisol, the stress hormone (1) .
How often do you need a massage?
It is ideal to combine high-intensity training in the basic program and a weekly sports massage performed for about an hour. It’s best to plan the hardest workout for the weekend, and go for a massage right after it.
Literally after the first session, you will notice that the muscles will begin to recover much faster and the pain will decrease the next day after training. All these factors will undoubtedly make it possible to train more efficiently next time.
Massage is not able to burn fat, redistribute in his body or reduce the amount. Regular sports massage significantly speeds up recovery and, accordingly, muscle growth. But before any massage, a doctor’s consultation is recommended.
- Massage & Weight Loss, source
- Can Massage Squeeze Out Body Fat, source
- Sports Massage Technique, source