There are many warm-up procedures that a coach or athlete may implement into their training routine. Learning about the advantages of different procedures is crucial to building an effective warm-up specific to yourself or another individual. This article will discuss traditional procedures like static and dynamic stretching; as well as some newer modalities aiding in the speed and effectiveness of a warmup.
Procedures
Traditional Warm-Up
Traditional procedures may begin with short low to moderate intensity cardio activity, followed by a “sit and stretch” session. The athlete may go through a full body routine of holding each position for 1-60 seconds with movement; known as static stretching. A static stretching routine is meant to improve range of motion prior to activity in order to improve performance and reduce risk of injury.¹ However, some coaches and athletes are changing their perspective on static stretching as a warm-up. Growing evidence suggests that long duration, static stretching may be better post activity due to results showing that it may reduce performance related metrics, such as strength, power, and reaction time.³ ⁴ ⁵
Dynamic and Sport Specific Warm-Up
A dynamic warm-up basically means to move while you stretch. This procedure includes repetitive, controlled movements that may begin at a lower intensity and gradually increase to training level speed and movements. It helps to increase core body temperature, muscle activation, and joint mobility; without fatigue or reduction in performance related metrics.¹ ⁶ Therefore, it is designed to better prepare an athlete’s body for the activity and prevent injury.
Aiding Modalities
Myofascial Release
Myofascial release is a soft tissue massage technique designed to target “problem” areas in the muscle that may be restricting performance. This technique may be used in pre-training sessions to increase mobility and blood flow, while reducing pain and tension due to overuse, injury, or inactivity.⁷ ⁸ Using some of the tools listed below are rising in popularity in warm-up procedures, especially in-season, to break fascial adhesions restricting alignment and performance.
Vibration
Localized vibration (LV) and whole body vibration (WBV) are becoming increasingly popular for sport performance and recovery. This involves the use of a vibrating tool or plate to stand on while stretching and performing dynamic movements. The idea is that the body will work to stabilize against the vibration; thus, speeding up the warm-up. Although further research is necessary, some studies show positive effects regarding agility, speed, and range of motion.⁹ ¹⁰ ¹¹
Percussion
Percussive therapy is a newer modality utilizing a device that massages through the repetitive striking of the muscle. Based on research surrounding vibration, massage, and myofascial release; percussion is claimed to elicit similar benefits as static and dynamic stretching. Recent studies using these devices show increases in range of motion without reductions in strength.¹² Further evidence is needed to support these claims, however all current data suggests that percussion may be a quicker and effective modality to include in warm up and intra-session procedures.
Application
A proper warm-up is vital for peak performance and injury prevention. However, creating a dynamic warm-up can be just as complex and specific to an athlete as the training program itself. First, it’s important to determine the needs of the athlete and the activity. This will give better direction as to which dynamic movements to include. The procedure should start off slow and work toward increasing specificity and speed toward the end.
General Warm-up¹³
*It is recommended that static stretching should only be included in the warm-up if maximum performance is not required in the session to follow. Otherwise, include static stretching post-activity.¹⁴
Generally, the warm-up will not vary from session to session. However, there are some circumstances that may cause a procedure to change; especially with collegiate level athletes.
Specific Considerations
For all of the reasons above, coaches and athletes are seeking quick and efficient ways to speed warm-up and recovery. Incorporating some of the tools listed above may prove to benefit athletes in situations when they are short on time or cannot seem to fix a “problem” area with dynamic movements alone. Ultimately, preparing the body for peak performance is an important part of any training program; no matter the athlete’s level or activity.
]]>In order to reach a specific goal through training, it is important to understand how slow progression and adaptation will get you there. Common goals include: balance, endurance, aesthetics (muscle mass or weight/fat loss), strength, and overall power. The manipulation of training variables will translate into different adaptations for specific goals; however, there is an order to these training adaptations, as they intertwine and build off of each other. Therefore, a beginner may experience better results by first building a foundation in order to progress toward their goal.
For the purpose of this article, the focus will be directed toward the variables associated with completing an exercise in each phase. Those variables are listed below:
Training Phases
These stages are based on guidelines composed by the National Academy of Sports Medicine and may vary slightly depending on the organization.²
Stabilization/Balance Endurance
Similar to building a house, the foundation is everything. Stabilization endurance is also known as the proprioception training phase.² The objective of this phase is to correct exercise form and increase muscular endurance, while progressively working toward exercises with less stabilization. Building stability and proper form will prepare the body for movements specific to performance, as well as higher loads endured in later phases.
Strength Endurance
After developing proper lifting mechanics, it’s time to add a little more weight to the mix. This phase will act as a smooth transition from endurance training to strength training. It is meant to acclimate the body to higher loads and volume, while continuing to work stabilization. Supersets are commonly used here to incorporate the two types of training. Higher intensity and volume with lower rest intervals in this phase prove effective in those looking to burn more calories and shed some extra pounds.
Hypertrophy
This phase is geared toward building muscle mass. At this volume and intensity, the muscles will undergo enough acute stress from tension and metabolic byproduct buildup that it will be forced to adapt to the stress. During recovery, symptoms of DOMS signal damaged muscle in need of repair. With proper recovery and nutrition, the muscle fibers will grow in size to withstand stressors that caused the damage initially. To put this into perspective, think of pulling a car with a string (smaller, untrained muscle) as opposed to a thick rope (bigger, trained muscle). The string is more susceptible to breakage under tension; therefore, the muscle will respond by growing into the ‘rope’ that can handle the tension with more efficiency. That being said, bodybuilders will typically hover in this training stage in order to transform their muscles aesthetically.
Strength
Simply having muscle does not mean that a person is strong, however, the two do coincide.³ As previously mentioned, muscle hypertrophy builds the size of the muscle fibers, enabling them to handle higher loads. Strength training works on a neuromuscular level by training the ability to recruit as many muscle fibers as possible during a contraction.⁴ Imagine two cars with two thick ropes (muscle fibers) attached: car A (untrained muscle) and car B (trained muscle). Car A has one person pulling a rope, while car B has 2 people pulling both ropes. Car B will have an easier time moving (lifting the weight) than car A simply due to the amount of people recruited to pull the ropes. Therefore, strength training helps recruit more muscle fibers to pull the weight; thus increasing strength.
Power
Training for power is commonly thought of as specific only to athletes. Although training for explosive strength is a huge part of athletic training, this phase is also appropriate for functional movements that we perform on a daily basis. Training for power typically involves decreasing the weight in order to train for speed. With training, muscles will adapt to contract faster and at higher forces.
Summary
Learning progressions are an important part of reaching any goal. Building a foundation in proper form, balance, endurance, metabolic efficiency, and muscle fiber size/recruitment, will make it easier to adjust training, reach future goals, and reduce risk of injury. Sets, reps, tempo, and intensity are just some of the factors contributing to an athlete’s programming; but it’s a good place to start for beginners.
To reiterate, these are guidelines inspired by the National Academy of Sports Medicine.² It is important to note that results are a combination of many factors expanding further than sets, reps, tempo, and intensity. If you are concerned about the safety and effectiveness of your training, be sure to seek advice from a trained professional. Professionals have extensive training and knowledge of various training models that may better suit athletes at an advanced or elite level.
]]>Intra-workout recovery, or ‘rest time’ is often neglected as an important part of training. Oftentimes people will socialize or scroll through their phone between sets, without having any true concept of how rest intervals contribute to their goals. Goal specific workouts require different rest intervals; just as they require different sets and repetitions. The following are general guidelines for rest times, according to their goals:¹ ² ³
The rest periods above are based on the body’s energy systems used during each workout. While all three systems generally contribute to energy production in a single workout; specific goals, intensity, and duration determine the necessary time interval to recover depleted ATP levels -- a major goal of intra-workout recovery.
Energy Systems
Phosphagen (ATP - PC) System
The ATP (adenosine triphosphate) - PC (phosphocreatine) system is the body’s immediate energy system. Immediately available ATP (energy) supplies are used to product movements with a high force and explosive power. Most prevalent in the initiation of a movement, this system produces the most energy for a period of time lasting from 10-15 seconds before total exhaustion.
According to ACSM, the phosphagen system provides energy during the initiation of a movement and during high intensity exercise.¹ When training for strength and power, it is important to allow complete ATP resynthesis; occurring over 3 - 5 minutes of rest. Regardless of the natural reduction in strength and power as you progress through a workout, the idea is to restore immediate ATP levels that the muscles needs to perform at its peak during the following set.
Training for strength and power is crucial for any athlete with a need for quick acceleration and explosive power. Some examples are Olympic lifters, powerlifters, sprinters, gymnasts, and football linemen. Adjusting rest time to support this type of training may help improve the ability to withstand longer durations at this intensity.
Glycolytic System
The glycolytic (anaerobic) system provides energy for activity at medium to high intensity lasting anywhere from 10 - 120 seconds. This system breaks down glycogen (stored glucose) in the muscles and liver, or glucose in the blood, to produce ATP for energy. ¹ ²
Training a moderate-high intensity, followed by moderate rest, helps stimulate muscle growth. That being said, resistance training in an 8-12 repetition range, at a moderately high intensity, exhausts the glycolytic system. A rest range of 30 - 90 seconds will give the body time to replenish energy levels, trigger adaptation, and stimulate muscle growth.
Combat sports, baseball, soccer, basketball, and skill players in football will heavily rely on this system. In addition, bodybuilders will focus on this rest interval because they will train for hypertrophy in the optimal 8-12 rep range. Athletes may want to train this system to improve energy production for this intensity and reduce lactic acid buildup.
Oxidative System
The oxidative (aerobic) system provides energy for activities lasting more than 2 minutes. After 2-3 minutes using the ATP - PC and glycolytic systems, the oxidative system will kick in by breaking down carbohydrates, fats, and proteins for energy. Although the slowest, it is the most utilized of all the energy systems. It operates during rest and at low intensities, taking much longer to exhaust. As a result, rest periods remain under 30 seconds for adaptation to increase training time at a sustained intensity. ¹ ²
Cardiovascular and muscular endurance training often utilize the aerobic system which need shorter rest times to recover. Athletes training for endurance such as marathon runners, crew, and long distance swimmers are aerobic activities that require rest only as needed; therefore rest periods will also be shorter in any muscular endurance weight training. Aerobic training allows the body to better utilize oxygen and sustain prolonged, higher intensity activity.
What Does This Mean?
Each energy system is designed to handle levels of intensity for different periods of time. As previously explained, a greater intensity will lead to quicker exhaustion because the energy systems involved can only sustain activity up to 2 minutes. The phosphagen system provides fast, large bursts of energy for a short duration whereas the oxidative system provides a slow, sustained energy for a long duration.
To help further explain this concept, think of a sports car as the phosphagen system and a hybrid, economy car as the oxidative system. If both cars take off down the highway for a predetermined distance, the sports car would take off with the most speed and power. Assuming the two vehicles had the same size gas tank, the slower hybrid car would undoubtedly finish the distance with more gas in the tank due to its higher mpg. While fueling up (restoring ATP levels) for the next round, the hybrid would require less time to fill the tank than for the sports car. Therefore, the hybrid is built for energy efficiency and endurance; whereas the sports car is built for speed, power, and performance.
Ultimately, the goal of intra workout recovery is to restore/sustain energy (ATP) levels for peak performance. Rest, dependent on training intent, will aid in adaptation and progression for the future.⁴ ⁵ Shorter rest intervals help elevate heart rate, endurance, calorie burn, and weight loss. On the other hand, longer intervals typically aid in muscle growth and optimal performance. So before you get caught up on your phone or start conversing between sets, don’t forget to keep a close eye on the clock so you know when it's time to get back to work! ]]>
DOMS, or delayed-onset muscle soreness is that sore, aching, painful feeling in the muscles after unfamiliar exercises or movements. Additionally, impairments in range of motion and strength may also be seen in individuals post-activity. Effects generally develop within the first 6-8 hours after activity and peak within 48 hours. Depending on the intensity, volume, and familiarity with the activity; DOMS can last up to 72 hours.¹ ² ³ The duration and intensity of symptoms are highly variable from person to person. Activity level, pain tolerance, nutrition, genetics, and training age are just a few factors affecting the intensity of DOMS.
Physiology
During physical activity, muscle fibers and motor units are recruited to endure the load and carry out the motion. Recruiting more muscle fibers is an adaptation of training that leads to less soreness, however initially fewer muscle fibers have to endure the load of the movement and tend to strain easier and quicker. High loads and prolonged tension are stressors found to cause microtraumas in the muscle that result in inflammation and acute pain as a result of the micro-tears that develop in the muscle. ‘Guarding’ also contributes to the effects of DOMS by limiting range of motion.⁴ Naturally, the brain will tell the muscles to tense up and limit its motion in order to protect the muscle from further damage while healing. Although science has yet to find direct causation of DOMS; microtrauma, among other factors, is believed to be a leading cause of DOMS as a result of unfamiliar movement or exercise.⁵ ⁶
This conclusion can be observed through eccentric training. Eccentric movements -- active lengthening of the muscle -- are found to be more associated with DOMS than concentric movements -- active shortening of a muscle.⁷ To put this into perspective, imagine pulling on a tightened rope with excessive force. Similar to the rope, muscle fibers will tear and break under a load that it cannot handle. Furthermore, eccentric contractions recruit fewer motor units; resulting in a smaller area of distribution of the weight and ultimately more stress on the muscle. However, muscles will work to improve efficiency in handling this load over time; thus, leading to less damage and soreness in the days following.
It Gets Better
DOMS is good because it signals a positive training effect. A muscle will repair bigger and stronger in effort to adapt to an unknown stressor and make it easier to handle that stressor in the future. That being said, everyone will experience DOMS at some point, but the severity eases up with training and repetition. In fact, the foundation of progression in exercise programming involves switching up exercises, volume, and intensity for the purpose of ‘shocking’ the muscle into that adaptation effect. In sports, triggering adaptation in the offseason helps to prevent intensity and duration of DOMS during in season competition. However, soreness cannot always be predicted, which is why furthering research, modalities, and tools are ever evolving in the recovery industry.
Treatment and Recovery
DOMS will naturally subside over time with rest, but certain circumstances don’t allow someone to wait 72 hours before feeling 100 percent. Competition sports like basketball, baseball, hockey, and more require a player to play games back to back; which fuels the need for a speedy recovery. Additionally, beginners are more likely to drop off their fitness routine after experiencing the intense effects of DOMS. Aside from coaches and trainers monitoring volume to reduce exhaustion, the exercise and sport field has begun to research new modalities, techniques, and tools to combat these effects. Currently, there are many options available to help with recovery. Techniques range from light massage to pajamas emitting infrared heat. Although some more research than others, what it ultimately comes down to is which modality eases the symptoms of the patient. Everyone responds differently, but some recovery techniques are better supported by evidence than others. Evolving from traditional stretching, here are some of the most popular recover options.
Where to Start?
Despite the training program, service, or organization model you choose to follow, it is important to build a foundation and slowly progress throughout your plan. The purpose of this foundation or “stage 1” is to prepare your muscles for progression i.e more volume, less stability, more weight. This not only helps improve performance and success, but also helps to keep you safe by reducing the risk of injury. Slow progressions are key to injury prevention, due to the body's ability to adapt from acute stress; whereas unfamiliar movements may result in injury. Therefore, most organizations’ models begin with muscular stability and endurance training.
Stabilization Endurance
According to the National Academy of Sports Medicine, muscular stability and endurance exercises help acclimate the body to different movements while stabilizing the joints and maintaining correct posture.⁵ Within the body, these movements increase neuromuscular recruitment and overall balance to prepare the muscles for further progressions that add weight on multiple, directional planes normally causing someone to lose balance and injure themselves. For example, a person walking down the stairs requires balance and neuromuscular recruitment in order to transfer weight from one leg to the other eccentrically in each step. This starting phase can help to prevent falling from loss of balance and improve ability to recover after a misstep.
Proprioceptive activities -- movements that help improve the body’s ability to sense location and balance -- are included in this stage. Movements will progress or regress from more stable to less stable in this stage depending on your initial ability and your future goals.
How to Begin?
As a basic overview, a training session usually consists of a warm-up, core/balance/plyometric movements, resistance exercises, and a cool-down. Before we break it down, here are some defining words used to guide a client through a plan.
Repetition - a complete movement of an exercise from start to finish
1-Repetition Maximum (1RM) - the most weight you can lift in a single repetition
Set - completion of a predetermined number of repetitions, consecutively, before resting
Tempo - pace of the exercise or movement. Time in eccentric - isometric - concentric movement in a repetition
Resistance Exercises:
Above is the basic breakdown of exercise guidelines for your muscular stabilization and endurance phase. You may not have rest time between sets if you choose to perform every exercise in a 1-3 round circuit (one after another). If you choose to go this route, be sure to allow your body to rest for around 3x the duration it took you to complete one round. Optimally, you should train 2-4 sessions per week for 4-6 weeks in this phase. 1-2 stabilization progressions should be included in each workout as you work toward less stable movements throughout the phase.⁵ For example, working from two-legged, bodyweight squat to a single-leg squat. Many trainers use suspended pulley trainers to begin progressing toward these less stable movements.
Warm up and Recovery
Any resistance exercise is going to put stress on your muscles. Although this stage does not require your body to lift a ton of weight, it does introduce your body to a high volume of movements somewhat unfamiliar to the body, especially for beginners. So a proper warmup to prepare the muscles for a higher intensity is crucial. These movements should be “light” somewhat related to the muscle groups you plan to target. A 10-15 minute warmup should be enough to make sure your muscles are “warm” and ready to go. To put it into perspective, rubber, when frozen, is susceptible to breakage as opposed to its normal elastic state.
Stress in small amounts is how your muscles adapt and become stronger, however it does come with a downside. Soreness is the result of this stress in the form of micro-tears and inflammation. This soreness, especially just starting out, can last days and impede on day to day function. Therefore, it is important to put an emphasis on rest and recovery. Massage, stretching, yoga, nutrition, and light activity are all great ways to speed up the process and keep you feeling yourself.
Summary
Resistance exercise is important at all ages. Whether just starting out or working toward a new goal, it is important to build a foundation and progress gradually for optimal results and reduced injury risk. In fact, an elite level marathon runner still needs to introduce resistance exercises into his/her routine to prevent damage to metabolism, joint stress, and future disability.⁶ ⁷ The initial muscular stabilization and endurance stage is important for beginners, especially those who are elderly or looking to lose some extra weight. Most personal training programs begin with this stage due to its benefit of burning a lot of calories, in addition to lighter loads, over a shorter period of time. However, just because the weight is lighter, doesn’t mean it is less taxing on the body. The limited rest, higher volume, and exposure to uncommon stress can leave your muscles sore and exhausted. So make sure you put an emphasis on recovery and proper nutrition to keep your body primed and ready to go.
]]>Let’s say for example you just begin jogging for 30 minutes a day, 5 days a week -- minimum recommendation for aerobic exercise per week, according to the American College of Sports Medicine and National Institute of Health.⁵ You may be a bit sore in the beginning, however the rush of endorphins keeps you motivated and feeling accomplished once you get in the groove. In addition, you may see improvement in weight, energy, and stress levels. But after a month or so of the same routine, you start to notice your weight loss and/or performance hits a plateau. So you start to jog longer each day, but at the same pace. Now for a competitive runner, that sounds great! But, not so much for other athletes looking to burn some fat or reach peak wellness. Although it feels like you should be inching closer to your goals because you are working longer, that plateau just keeps stopping you in your tracks. This is due to your body’s ability to adapt in response to repetitive stress.
The ultimate objective of the body is to maintain homeostasis and operate efficiently. Although it’s a good kind of stress, your body will adapt to the same intensity and aerobic regimen over time. This adaptation allows for the body to use less energy in response to the aerobic stress, resulting in lower caloric expenditure and the perception of an easier jogging session. This same principle applies to all physical activities and serves, in part, as the foundation for programming and progression. Studies have shown that increasing the duration of aerobic exercise for trained individuals will not spark the magnitude of benefits experienced as a beginner.⁴ Interestingly, increasing aerobic time, at the same intensity, could actually work negatively against your body.⁶ That being said, the objective should not be to solely focus on increasing the time (volume) of the aerobic exercise, but rather change the type of exercise and/or intensity.
Cardiovascular exercise, or aerobic activity, is essentially any planned activity that raises the heart rate to a certain level to compensate for oxygen usage in an active body. There are many types of aerobic activities, however the most common are: running, jogging, swimming, and biking. All of which are great substitutes for each other providing a range of different benefits. Some are low-impact for the joints, while others are great for activation and using multiple muscle groups. The variance in these movements are a great way to switch things up on your body and push past a plateau.
Variations to Consider
Intensity
Changing intensity is a great way to progress. It triggers the body to respond to a different, unknown, type of stress; thus providing benefits similar to when you first began working out. Some people don’t have access to multiple aerobic exercise, so here are some example of walking/running variations:
High intensity interval training (HIIT) is a great variation to “shock” your body. It forces the body to be under a maximal aerobic stress for a short duration helping increase performance and metabolism. In fact, you can reap the same benefits and burn just as many calories, from a shorter session of HIIT, that you would from a longer steady-state cardio session.
Cross Training
Continuous cardio-only training may not be the best long-term plan to improve metabolism, weight, and overall health. Neglecting resistance training can result in joint issues, decreased metabolism, and lower energy. Muscle mass directly affects metabolism, so if you are doing loads of cardio to lose weight then you may want to find ways to incorporate resistance exercises. Cross training is a great solution for both problems. High intensity power and strength movement, with little rest time, can improve muscle development while elevating the heart rate to “cardio levels”. Try doing a circuit including movements like burpees, box jumps, pull ups, and sprints; resting a few minutes between each circuit.
Take Home Message
Change is good in regards to training. The whole point is to acclimate your body with movements and physical stress that are both known and unknown. The shock of keeping your body guessing through exercise variance is what helps build it stronger to prevent injury and exhaustion. Keep in mind, this usually is paired with a few days of soreness, similar to how one feels as a beginner. That being said, recovery is of large importance in order to prevent the kind of stress that might push your body past its breaking point. Make sure you take some time to allow your body to “get right”, hydrate, refuel, and prepare for the next workout. Check out the PowerMassagers and Topicals by TimTam for all the gear you need to take your recovery to the next level.
The bottom line is, cardiovascular health is important for everyone. Whether untrained, trained, or elite level in aerobic training, it can be highly beneficial to switch up your routine every once in a while. Additionally, a switch to some cross training or sport movements can be crucial if you are not already including weight bearing exercise into your regimen. If not for performance or plateauing purposes, try different exercises simply for your own sanity. Incorporating enjoyable exercises into your regimen can stimulate the brain and improve overall mental health if you find that running at the same pace, on that same treadmill, staring at that same wall, and listening to that same music is causing you to lose motivation. Finding something that works best for you, while also enjoyable, is the best way to ensure self efficacy.
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Although not often the point of focus when it comes to health, wellness, or performance, our joints still play a critical role in optimal functioning. A joint consists of a combination of bone, synovium, ligaments, cartilage, and muscle. Joints are the joining of two or more bones – allowing the body to stretch, bend, and twist.¹ Examples of joints include: hips, knees, and ankles. A thin layer of cartilage covers the end of our bones acting as a cushion, so force is dispersed over a larger area when pressure is applied.¹ Its smooth surface also prevents damage to the bones from rubbing against each other in the joint capsule.
A joint capsule, or synovium, is responsible for making synovial fluid that both nourishes and lubricates the joint.² The outer layer is made up of firm, fibrous tissue that play a major role in joint mobility. Surrounding the joint capsule are ligaments that connect the bones and hold the joint together, prevent dislocation, and allow for fluidity of joint movement. Muscles, attached to the bones through tendons, are responsible for the movement of a joint. Ligaments, tendons, and muscles are made up of a structural protein called collagen.² Without sufficient collagen, these connective tissues, including the bones themselves, begin to lose their elasticity and become brittle.¹
Common Issues
It is important to protect joints in order to keep them healthy and avoid chronic pain and injuries. Joints that are not properly cared for can become susceptible to injury, and inflammatory diseases like arthritis, bursitis, and dislocations.³
As we age, gain weight, maintain incorrect posture or exercise form we can damage and wear down our joint cartilage.⁴
Performance Issues and Injury Risk
Acceleration, speed, and force production are key components of performance. To simplify how the joints affect these performance metrics, let's take a look at the mechanics of a jump.
The main goal of a jump is to gain height. In order to overcome the weight of gravity, a person must generate force and accelerate quickly during that load, explode, and drive phase of a jump. After squatting, a slight pause occurs before changing direction vertically. At this moment, a crucial coaching cue is ‘triple extension’. This involves the extension of the hips, knees, and ankles in one swift motion. However, a joint that is worn, immobile, or stressed may not be able to efficiently handle and transfer the force produced by the muscles; thus resulting in lower performance or injury. In fact, recent data analyzing injuries and jump scans on a force plate show a strong correlation between jump deficiencies and lower body joint injury.⁵ The concept translates to all joint, no matter the age or activity. Healthy joints are essential to efficient movement, performance, and everyday functions.
Joint Care
The best and most effective way to care for your joints is to keep your muscles, ligaments, tendons, and bones strong and healthy. Regular exercise, including mobility, strength, and endurance routines have all been shown to reduce joint stiffness, keep joints flexible, aid in muscle strength, and keep joints well lubricated.⁴ However, be careful not to overtrain. Too much, in fact, can cause increased levels of inflammation and contribute to poor joint health.³ If you currently have joint issues, it is important to utilize low impact exercises that put minimal impact on your joints like cycling and swimming.
You can also protect your joints by avoiding chronic stress, walking regularly, alternating between hot and cold pack applications on sore areas, and maintaining a healthy weight.⁴ Excessive weight can place a heavy burden on your joints. Research has shown that too much force makes it harder to improve rheumatoid arthritis conditions.⁴ Keeping excess inflammation under control is especially important in avoiding rheumatoid arthritis as well as other joint-related problems. Incorporate anti-inflammatory foods into your diet like sweet potatoes, coconut milk, salmon, kale, and nuts on a regular basis.
Joints will also break down if you live a sedentary lifestyle. To a certain extent, the less movement you endure will result in more stiffness that you will experience. If a joint is immobilized for a long time, the firm fibers on the outer layer of the joint capsule will get shorter. Shrinking the capsule makes it difficult for the joint to move, which is why it is important to do mobilization exercises after injury or if you are normally sedentary.⁶ The human body was not designed to sit all day so get up and make it a priority to move every day. If your work requires you to sit for long hours, be sure to take breaks often, stretch, or take a brisk walk if possible. Keeping your muscles strong will also aid in supporting your joints and prevent premature breakdown.
Additional Support
Try adding these to your diet and routine to help revive and support your joint health:
You love working out. You love waking up early and feeling the wind in your face on a tough run, or the motivation and energy of a spin class. Not to mention, you love the way your body feels when you push it to its limits - that amazing ‘pump’ or slight burn from a tough workout resulting from another workout accomplished. But, do you enjoy feeling the burn for several days after? NO! All your hard work is worth applauding, and at TimTam we want to make sure you’re getting the most out of every move you make. That’s why we’ve compiled a list of the five best compliments to your workout. These recovery tools are based on athlete success, in-depth research, and TimTam’s expert knowledge in hopes that these recommendations can help you take your workouts to the next level and recovery for the next.
When we think about doing everything we can to help achieve better, more effective workouts, we often forget how important of a role recovery plays in our day to day training. Without emphasizing recovery, athletes are almost guaranteed to stay sore longer and prevent their bodies from reaching peak performance due to stiffness, aching, and fatigue. TimTam - an industry leader in modern recovery for all - creates a line of massagers, rollers, topicals and more to combat the aches and pains impeding on your peak performance.
If you’re looking to keep your muscles fresh and ready to perform, you’ve got to try out the TimTam PowerMassagers and vibrating foam roller. Percussive therapy with our PowerMassagers is similar to traditional massage, however the relief is faster, mobile, and less taxing on the hands.
The vibrating massage roller is equipped with four speeds and applies the perfect amount of pressure to aching muscles and joints. Acting as both a roller and a massage in one, this vibrating massage roller is perfect for recovery. In fact, studies have shown that foam rollers with vibration are significantly more effective than traditional foam rollers in improving warmup and reducing DOMS.¹ ² ³
There are dozens of great fitness trackers on the market, all created by reputable brands like Fitbit, Whoop, Garmin, and more. Aside from being a fun accessory for modern health, fitness trackers are a great complement to your workouts. With the ability to count your daily steps, monitor your heart rate, measure recovery, and much more; providing insight into your everyday health. Fitness trackers have become so popular that the industry reached $30 billion in 2019 and is projected for $91.98 billion by 2027 -- which means it’s time you get your hands on one.
At the surface, fitness trackers simply provide you with information to track and motivate your active lifestyle. But fitness trackers do so much more and provide solutions for a variety of common workout blunders. A major benefit of fitness trackers is accountability: someone reminding you to stay moving, tracking your progress, and calling you out when you’re having a lazy day. Great for keeping you updated on your workouts and encouraging healthy habits, fitness trackers are a great complement to any fitness fiend’s workout routine.
We’ve all heard of the incredible benefits for our minds and bodies. Notably, athletes around the world are using yoga more and more due to its incredible benefits, making it a great complement to even the most intense workouts. One of the greatest benefits of adding yoga to your existing regimen is increased flexibility and mobility. For athletes like lacrosse players, football players, runners, and basketball players, it’s important to maintain peak mobility to reduce injury and optimize muscle performance. Yoga also helps with muscle strength and endurance, needed for staying swift and on your toes on the field.
Additionally, yoga has excellent effects on staying connected with your body as a whole. Athletes need to stay in-tune with their bodies to know when to train harder, dial it back, or maintain that perfect level of intensity. Yoga helps athletes connect with their bodies so they can finally find that sweet spot for their training. To top it off, it’s a great way to manage stress endured throughout the day!
One of the most important aspects of every athlete’s training plan is making sure their diet supports a high-level training schedule. The CDC reports that about 90 percent of adults in the United States do not consume enough nutrients. ⁴ Ensuring they have proper macros in a proper calorie intake, plenty of fruits and veggies, and complex carbs is key to providing them with the sustainable energy they need to outperform themselves each and every day. Any gaps in the diet can be filled with supplements to ensure your body is performing at an optimal level.
But why use supplements? Supplements are great for people who cannot consume the amount of nutrients they need, especially for individuals with busy and/or highly active lifestyles. They provide a quick and tasty, or tasteless option to support your diet.
A trusted name in modern training and recovery - is TT Nutrition: the all-natural supplement line that is proven to help athletes reach peak performance and balance. Providing you with essential nutrients to train harder and recover safer, TT Nutrition is the go to supplement line without all the additives.
Boost Your Hydration with ORS
Originally developed to provide an IV-free hydration solution on mission trips, Oral Rehydration Solutions (ORS) revolutionize the way we rehydrate. Hydration is a major key to optimum health and especially important for athletes who are depleting their water and electrolyte supply during a tough workout. ORS use a careful balance of sodium, magnesium, and other minerals allow your body to properly hydrate after training -- or in the case of children in third world countries, military personnel, and firefighters: survive the most intense conditions in the world.
As the perfect complement to your workout, an ORS can help you replenish after a training session. With proper hydration, you’ll not only feel healthy and rejuvenated, but your body will also have the ability to continue training at a high level for peak performance. Add a little flavor to your water with our all-natural Hydration BCAAs.
Training intensity and volume are key to reaching goals as an athlete. But workouts alone may not be enough to get you where you want to be. Gear up with the proper recovery tools from TimTam to continue taking your workouts to the next level day in and day out.
]]>Athletes, laborers, and white-collar workers alike all know the feeling: that sharp, stabbing pain in your back and shoulders that feel like it will never end. We’re all familiar with what we call knots, or trigger points, and have our theories about where they come from. Although, the truth is that scientists and doctors haven’t come up with a definitive answer about the physiological process that leads to the formation of knots. What we do know, however, is that the pain from knots is no joke, which is why the recovery experts at TimTam are here to break down knots (literally and figuratively) with our expert line of trigger point release tools. Here, we’ll cover the following:
If you’re an athlete, you’re used to knots popping up after a series of repetitive movements: a tough practice, long run, or otherwise. However, even if you’re a worker who spends most of your day at a desk, the risk of developing these sharp, stabbing pains in your muscles are not much lower-- so what gives?
Knots are scientifically known as myofascial trigger points, occurring and existing at the level of the muscle (myo-) and the fascia. Outside of this knowledge, however, there is very little consensus on the physical manifestation of these trigger points or their causation.
What we know is that these injuries can come from overuse and repetitive motion in addition to sedentary lifestyles -- but the physiological processes that occur in these related muscle groups are inherently different, nonetheless, resulting in a seemingly identical condition.
Image Source: https://www.cindyprocterrmt.com/trigger-points-knots.html
One theory states that knots can be a result of micro-tears that occur in muscles from movement and exercise. Micro-tears occur naturally in the muscle as a result of working out and day-to-day use. The reparation of these minor strains are the reason our muscles are able to grow and become stronger. Some conclude that trigger points can be the result of complication while the muscles are healing. However, this theory does not supply an explanation for those living a sedentary lifestyle suffering with myofascial trigger points.
Another theory suggests that knots are a result of neuromuscular inhibition. When a muscle is injured or a stress response is indicated in the brain, the brain will send signals to limit movement in the muscle as a form of protection, known as guarding. As a result, trigger points can appear in the strands (fascicles) of contracted muscle caused by a micro-spasm that results in a ‘bunching’ or ‘twisting’ of these fascicles.. These spasms then have the ability to choke off their own blood supply, causing pain and irritation. This would be a reasonable explanation for those who work at a desk all day and experience knots.
Regardless of where knots come from, they can relate to a more severe issue: myofascial pain syndrome. Myofascial pain syndrome (MPS) is an ongoing condition where someone experiences chronic pain due to a muscle being contracted repetitively. This is common in athletes, in addition to, people under a lot of stress (who may have a tendency to tense their muscles in irregular patterns). Whether MPS is your issue or not, trigger points can cause a great amount of pain and discomfort that can affect day to day life and the ability to sleep -- meaning it’s time to figure out what you can do.
Asking how you prevent knots does not come with a clear-cut answer because there is no clear answer as to why they form in the first place. Depending on the explanation for where knots come from that you choose to abide by and your own lifestyle, this answer can look vastly different.
If you’re an athlete, a good way to prevent knots is to focus on recovery. Maintaining proper care for your muscles can mean many different things - like improving posture, eating healthy, trying massage and massage tools, or taking time to stretch after a tough workout. All of these techniques play a part in aiding muscle recovery. Stretching and massage can relieve tension and increase blood flow to the damaged area. This blood flow helps to increase the removal of built up metabolic byproducts as a result of muscle activity, metabolism, and acute damage. Additionally, proper nutrition will help fuel the muscles with necessary nutrients to repair, replenish and recover until fully healthy.
If you’re a white-collar worker or live a sedentary lifestyle and experience knots, doctors recommend moving around more throughout your day. Taking 15 minutes to go for a walk or stretch can prevent your muscles from tensing up throughout the day, allowing you to stay calm and relaxed physically and mentally. If you think the stress from work could be a source of your pain as well, we recommend trying out stress-relief techniques.
If your pain persists and intensifies, you should contact a doctor for ways to diagnose and tackle your chronic pain. Your doctor will likely recommend low-grade pain relief, deep tissue massage, and a variety of other treatments to keep you feeling your best.
While knots are painful and generally misunderstood, the good news is that we do know how to treat them. Depending on the location and severity of your knot, you have options to help tackle your pain -- and it all starts with modern recovery tools.
One of the best ways to reduce knots is through deep tissue massage. With trigger point massage tools, like the TimTam Power Massager, you can essentially ‘break up’ the tension and binding in the muscle and fascia using powerful percussive motion. The Power massager revolutionizes the way people massage knots due to the incredible power of self-application. With the ability to reach deep into muscles, the Power Massager can help relieve acute trigger point pain quickly, efficiently, and at a fraction of the price of on-going treatment with a massage therapist.
If you’re a runner, a great way to care for trigger points is by rolling muscles after a long run. Releasing tension is key to relieving this pain and allowing microtears in your muscles to heal. TimTam has a variety of great products for rolling, including:
Another great way to combat pain is with transcutaneous electrical nerve stimulation (TENS). TENS is designed on the two theories that overstimulation of nerve cells, or the release of endorphins (natural pain killing chemical) as a result of overstimulation, reduces or blocks pain signals to the brain, thus reducing the feeling of pain in the area. Sending small electric currents to your muscles wirelessly, the TimTam Pulse Massager is the Bluetooth-enabled TENS device designed to stimulate muscles and relieve pain conveniently on the go.
While there are multiple theories on why knots form and what they are, what we do know for sure is that it is possible to tackle this pain head-on with trigger point massage tools from TimTam. Explore our collection of modern recovery tools now and start pushing your pain to the side.
]]>Making physical fitness an important aspect of daily life is the key to maintaining not only maximum physical health, but optimum emotional health as well. Exercise and fitness are important in keeping you feeling your best, but for many people, physical exercise can be too taxing on the body. Physicians and physical therapists - among other medical professionals - often recommend low impact exercise to patients who find that normal exercise is too much for them to handle. But does low impact exercise have to be boring and low-effort? Absolutely not. At TimTam, we’re dedicated to providing our community with the recovery tools, knowledge, and resources necessary to feel their best, which is why we’re here to break down how you can make the most out of low-impact exercises of all types.
Low impact exercise is defined as any exercise that minimizes the amount of force and stress placed on the joints. Designed to minimize strain on the knees, hips, and ankles; low impact exercise is great for older populations, disability/injury, and beginners looking to start exercising again after some time off. While low impact takes exercises like running, tumbling, and jumping off the table, what remains are a variety of exercise options like swimming, walking, yoga, cycling, elliptical, and more.
But don’t be mistaken --‘low impact’ exercise does not signify ‘low effort’ or the idea that you will not have a great workout. Low impact exercises, like swimming, can actually build muscle and burn calories better than running due to the activation of more muscles and a higher physical exertion in order to reach the same distance. Additionally, low impact exercise can still bring you incredible benefits like:
In other words -- there’s not much separating low-impact exercise from high-impact workouts. The possibilities are wide open for those looking to get a great workout without having to put unnecessary strain on the joints.
The name ‘low impact’ is a deceiving term. You wouldn’t think bodybuilders, or Olympic swimmers are engaging in low impact exercise from the looks of them; however they all incorporate these movements into their training at one point or another. Now that you know the basis of low-impact exercise, Olympic swimmers are a given. But what about bodybuilding?
It’s no secret that bodybuilders lift heavy weights, but is weightlifting low-impact? The short answer is, yes. Most weightlifting exercises classify as low-impact. As long as the routine does not consist of movements like 3 ft. box jumps with a weighted vest, you should be in the clear. Now, bodybuilder’s may add in some higher impact training, but the main focus is form and time under tension (TUT). This basically means slow, controlled, and low risk of joint damage.
Muscle growth occurs when the muscle itself is slightly strained when under more tension than it can handle during contraction. If the weight is lower than the muscle can handle, more time in this tension is needed in order for the muscle stress and fatigue to set in - defining ‘time under tension’. As a result, micro-tears are created in the muscle. These micro-tears are typically harmless and are naturally repaired within your body using nutrients. As the muscle repairs, it becomes stronger than ever - kind of like a callus on broken skin. This muscle growth and toning can obviously occur with weightlifting over time, leaving you pushing yourself incrementally, but can muscle growth occur in other ways?
The answer here: a resounding yes! When it comes to weightlifting, it’s time we rethink the way we visualize ‘weight.’ The body that you are performing these movements with has a weight to it, as a result of gravity. Body positioning is the main factor that changes the ‘resistance’ or difficulty of the movement as your muscles must hold the weight of the body against gravity.
People who do yoga, for instance, may not be lifting traditional dumbbells but are lifting their own bodyweight and holding that position for time under tension.. Swimmers may not appear to be dealing with traditional weights either, but the pressure of water resistance allows them to still be putting their muscles up to a serious challenge. These low-impact exercises, while they don’t appear to be doing much on the surface, can help you tone and build muscles.
It’s clear that low-impact exercise and movements can provide amazing benefits for your workout regimen. Looking for ways to get as much out of your low-impact workout as possible? Remember these tips:
Isolate Muscle Groups. A great way to maximize muscle growth during low impact exercise is to isolate different muscle groups one day at a time. For instance, swimmers can isolate muscles by focusing entirely on the kick or stroke one day, maximizing the effort exerted by each muscle group while still remaining low-impact. Creating a ‘split’ routine will also give the muscle the time it needs to recover for the next workout.
Ensure Proper Diet. In order for muscles to properly heal and grow from low-impact exercise, it’s extremely important to ensure proper dietary intake. Eating plenty of protein and other nutrients will help your muscles build and repair themselves faster. This remains the same for high-impact exercises but channeling maximum results from lower weight-bearing workouts like yoga requires careful attention and balance in nutrient intake.
Take Time for Recovery. No matter what kind of exercise you take part in - even after working out consistently - you’re going to be sore. As you gradually increase resistance, add extra reps, and your routine evolves, this will continue. Try the TimTam Power Massager Pro and take some time to reduce the pain and optimize the body to heal and rebuild in order to get back in the gym, get stronger, and be more prepared than ever before.
Make the most out of your low-impact exercise with the help of TimTam. Explore our line of modern recovery tools, like the Power Massager Pro Bundle and begin turning graceful, low-impact exercising into outstanding power today.
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After four quarters of being tackled by players running at full speed, in all conditions, it’s easy to imagine that pro athletes spend a solid amount of time recovering. After all, even an average-sized defensive back - weighing in just under 200 pounds - can tackle with 1600 pounds of force. These aches and pains are typically handled using sports massage that releases tension and increases blood flow to the muscles, allowing them to heal in time for next Sunday’s game.
Although pro players have professional athletic training staff, players from across the league swear by the TimTam Power Massager for easy, powerful percussive massage. While reducing pain, the Power Massager helps fight lactic acid buildup and aids the repair of microtears after a game. Take your get-right day massage to the next level by pairing your Timtam Power Massager with Recovery Hot Balm. The addition of heat to your massage is super soothing and helps increase blood flow for an effective treatment on sore, achy, and damaged muscles.
An integral part of every elite player’s get-right day is taking the time to properly stretch exhausted muscles. While stretching before a big game is an agreed-upon truth, many athletes minimize the necessity of taking the time to stretch after a game. If you’re looking to recover like the best athletes in football, be sure to make sure stretching is a part of your get-right day routine.
Stretching helps increase flexibility and range of motion in upcoming games by taking the time to relax muscles after a period of exertion. Completing 20-30 minutes of solid stretching is extremely effective for helping prevent future injury -- an all-important benefit for dedicated athletes everywhere. In other words, taking the time to stretch can help you perform stronger in the future and keep you from injuring yourself in the next game, making it a crucial aspect of your recovery.
BALANCING HOT AND COLD RECOVERY FOR POST-GAME RECOVERY
There’s an intricate science to choosing between hot and cold therapy after a workout. Cold therapy - like ice baths or icing - are great for immediately after a game to decrease swelling from muscle injuries. The cold helps oxygenate the muscles and remove waste products like lactic acid by tightening blood vessels. Aside from the recovery benefits, taking a dip in a cold bath after sweating and exerting yourself in a game can feel AMAZING.
Heat therapy, however, is better to be used 24-48 hours after a game. Heat - in the form of hot tubs or topicals - helps increase blood flow, soothes aching, and reduces stiffness in the muscles. If you don’t have access to a hot tub on your get right day, a hot bath at home will do the trick. For extra muscle benefits, throw some Epsom salts into the tub -- you can thank us later.
We all know that a big game or tough practice takes a toll on your body, and your performance is a direct reflection of how you’ve prepared and fueled your body for the task. Much like how we fuel our bodies before a big game, refueling afterward is equally important. Picking the right fuel for your post-game get-right day is a science. Eating a meal 30-60 minutes after a game will aid in optimal recovery. What can we recommend for this time frame needing a high level of complex carbs and protein? A burrito bowl. That’s right - Chipotle fans rejoice; a burrito bowl is one of the best foods to eat after a tough game. It’s best, however, to avoid or enjoy in moderation the unhealthier aspects of these bowls: cheese, sour cream, and queso.
But what if you don’t have the time to get a meal in immediately after you get off the field? Don’t worry, we have the perfect solution. Protein supplementation is quick and convenient for starving muscles in need of refueling. Supplements can simplify things in a pinch when you do not have access to a wholesome meal right away, but be careful, not all protein supplements are healthy. Check out our Premium Protein for an amazing taste and natural feel that your body will thank you for.
Your get-right day is not complete without using compression in your post-game regimen. Whether you have access to leg air compression machines like the pros or just stick to a trusted pair of compression tights, paying attention to compression can lead to incredible benefits for your upcoming games and practices. Compression increases blood flow velocity by constricting blood vessels which leads to decreased muscle fatigue and soreness, getting you back to tip-top performance as soon as possible.
If you’re looking for a great recovery tool for muscular compression and myofascial release, try out the TimTam floss bands. Designed to wrap around muscle areas during a light workout, the Floss Bands compress fascia, temporarily restricting blood flow to ultimately improve range of motion and inflammation following a tough workout. Skipping compression during get-right day leaves your body stiff and unable to perform at its peak, making it imperative for both you and the pros to set aside time to focus on recovery.
Recovery is just as important as training leading up to a season. Take inspiration from the pros and plan yourself a get-right day with the help of the TimTam Power Massager, topicals, nutrition, and the entire line of modern recovery tools designed to take your game to the next level.
All athletes have experienced that tight, aching feeling in the quads. While a larger muscle group, your quads are especially at risk for muscle strain because they cross both your hip and knee joints. These joints can cause your quads to be stretched beyond their limit during eccentric muscle contraction. Contractions cause the smallest muscle fibers in your quads to partially or completely. A small amount of force can be the difference between a sore “micro-tear” and a complete rupture resulting in significant loss of strength and mobility.
To prevent muscle strains, it’s important to stay loose and warm before working out. Inadequate warmups, fatigue, and tightness can increase your risk of a muscle strain. To tackle these issues, TimTam reminds you that recovery starts before your workout. Before a big lift, sprint, or game, always take time to warm up with 10 minutes of light cardio, dynamic stretching, and percussive massage with the Power Massager. The Power Massager can help to prime your muscles for heavy loads and prevent injury in your quads.
After your workout, use percussive massage on your quads. We recommend using an up and down motion, covering the entire muscle group with steady and light pressure. Stay attentive to areas of your muscles that give you a little bit of kickback: these are knots or myofascial trigger points. If found, apply more pressure to these areas, or switch out your tip for a metal trigger point tip to apply more pressure to these areas.
Not only does the percussive therapy relax tight muscles and fascia, but it can help restore blood flow to the area. Increased blood flow can help repair the muscle and retain a full range of motion after a tough workout.
Your hip adductors are the muscles located on your inner thigh that are responsible for hip rotation and leg stability. Composed of five muscles, hip adductors can be easily strained or injured if you’re constantly in motion and changing direction as an athlete.
While it’s fully possible to massage hip adductors on your own, using a partner for massage on your hip adductors can be particularly beneficial. To massage on your own, we recommend sitting down with your knee bent upward and to the side (like you’re sitting criss-cross applesauce) with your shin perpendicular to your thigh. Gently apply the Power Massager along your adductors, noting points of kickback. These pressure points are knots or myofascial trigger points that will need additional attention.
If you’re using a partner to massage your adductors, it may be easier to locate these trigger points and be more attentive to the points in which the muscles need more pressure. However, partner application can cause tickling of the inner thigh, which can inhibit your ability to massage effectively. Use caution as a partner, allowing the patient time to adjust to the massage at all points of contact before beginning to apply full pressure.
Your calves are composed of two different muscles: the gastrocnemius and the soleus. These muscles work together to plantarflex (point the toes and pull the heel up), thus making walking, running, and jumping possible.
Luckily, both training and recovering the muscles is fairly simple. While sitting down, use percussive massage on the relaxed calf muscles. Ensure your calves are relaxed by letting your foot hang or resting it flat on the floor while sitting. Apply extra pressure to knots or trigger points found along the way.
Calf massages help stimulate the lymphatic system and prevent delayed-onset muscle soreness (DOMS).. The lymphatic system helps remove waste products like lactic acid in the muscle which is a contributing factor in DOMS.
Source:verywellfit
Located along the back of your leg and responsible for flexing at the knee, the hamstrings are one of the largest and most important muscle groups that keep you moving. However, since hamstrings are engaged during almost all locomotive movement, they can easily take on large stresses and loads during change of direction movements.
Luckily, hamstrings are very receptive to percussive therapy. Not only does percussion help ease the pain of sore hamstrings, but it can speed recovery of microtears and loosen tension caused by overuse. For treatment, we recommend focusing on each muscle in your hamstrings separately rather than as a complete muscle group. After locating the muscle, apply the Power Massager for 1-2 minutes along each muscle. Focus on treating the muscle as a whole, then reapply more treatment to tender areas with a trigger point metal tip.
Image Source: Beverly Childress Creative
While your foot is probably the easiest location on your body to massage, it is also the location that needs the most caution. The feet have small bones in them and it’s extremely important to apply massage techniques correctly and carefully.
For this reason, we recommend directing massage to the arches of the feet. Be sure to turn on the Power Massager before applying to your skin. While seated, slowly work in crescent motions on the arches of the feet. For a more intense massage, try switching out for a metal tip, being mindful of pressure and placement to avoid the bones in your feet.
The muscles in your lower body need some serious love after a tough workout. Check out our PowerMassagers now to get started with the lower body massage techniques your body deserves.
Chargers, 3 Massage Tips, 5 Massage Modes, and 3 Deep Tissue Speeds; making it one of the best massage guns of 2020.
The Tim Tam Power Massager Pro is the perfect tool to add to your training program if you’re looking to reduce recovery time and get athletes back on the field. It comes packed with multiple massage tips, modes, and treatment uses. The Power Massager Pro is a guaranteed way to improve your game through increased blood circulation, injury prevention, pain relief, and sports performance.
Massage guns hit the mainstream workout and fitness industry at the end of 2019, but their use has become very common very rapidly. When they took off in 2020, we knew we needed to learn more about why everyone was talking about them.
A massage gun is a self-massage tool that offers percussive therapy and is used by everyone from professional athletes, masseuses, to your dad; after a long day at the office
While there are many massage guns on the market, there are only a few that use percussion therapy compared to vibration therapy. In TimTams blog post on what makes the best recovery tool they say, “Percussion is a form of massage therapy. It delivers longer amplitude strikes that reach deeper into the layers of your muscle.”
Now if your not a physics expert like me, you might be scratching your head on why amplitude matters and what even is it.
Amplitude is the measurement of change of a vibration or oscillation, measured from the position of equilibrium.
While most massage guns only vibrate and have a very short amplitude, the power massager pro is like a jigsaw, where there is a shaft that moves. This causes a much longer amplitude allowing a more effective massage, that penetrates deeper into the muscle.
Massage guns are not an alternative to stretching, warm-ups, or recovery sessions, but using one along with these other techniques can give you the best recovery. The Tim Tam Power Massager Pro should be looked at as a tool to add to your recovery process or alternative for relieving pain and ultimately improving your athletic performance.
The Tim Tam Power Massager Pro was developed after years of listening to customer feedback, working with health professionals, and improving the design to improve your performance on the field. All of this research led to what is the best massage gun on the market- the Tim Tam Power Massager Pro.
Articulating Massage Arm – While most massage guns do not have a rotating arm or rotate only 45 degrees, the Tim Tam Power Massager Pro rotates a full 175 degrees with an adjustable head for total self-body use. This allows you to reach any spot on your body that needs treatment.
Multiple Massage Tips – The Power Massager Pro comes with three different massage tips which are interchangeable massage attachments.
Temperature Sensor – The Tim Tam Power Massager Pro is the only massage gun on the market with built-in heat technology for one of its tips. Embedded in the power massager pro is a temperature gauge for the auto heating temperature attachment, which can heat up to 99 degrees.
Silent Sound Profile – The Power Massager Pro has been improved from Tim Tams’s previous versions with a new whisper-quiet sound profile. 10 DB operation at its lowest speed
Multiple Massage Modes – 3 Preset Deep Tissue levels and a total of 5 massage modes
Antimicrobial surfaces and plastics – The Power Massager Pro was made with Antimicrobial surfaces that kills microorganisms and stops their growth.
International Chargers – The Power Massager Pro comes with chargers that are accessible in every part of the world so that you can use it on the go, no matter where you are competing or training.
Everyone can benefit from myofascial trigger point therapy but people suffering from Tight Shoulders, Bicep Tendonitis, Carpal Tunnel, Tennis Elbow, Lower Back Pain, Shin Splints, Bursitis, and Plantar Fasciitis will notice immediate relief from pain and the biggest bang for their buck. You also just might be looking for an alternative to your masseuse during the coronavirus lockdown.
A massage gun can deliver the same effect as a massage therapist in 5 minutes. If you compare the cost of your time and the cost of a massage therapist to your massage gun you will quickly realize why these bad boys have been gaining so much traction.
So if you want to know if a massage gun is worth it, think about it like this..
According to There.com, “The average cost for a massage is $75 an hour. Hiring a massage therapist for a one-hour massage, you will likely spend between $50 and $90.”
In the article Therapeutic Massage for Pain Relief published by Harvard.edu they say,
“A study published in Annals of Family Medicine in 2014 found that 60-minute therapeutic massage sessions two or three times a week for four weeks relieved chronic neck pain better than no massage or fewer or shorter massage sessions.”
Let’s use this as an estimate and form a basic assumption for this article.
Let’s say you’re trying to relive your neck pain and plan to follow Harvard’s stats.
If your pain returns you also have to pay the same cost to once again relive the same pain you experienced before.
Now, The Power Massager Pro by TimTam.Tech has a price point of $399.99 (or you can pay it off in 4 payments) which is less than the lowest price you could relieve your pain by going to a masseuse; according to our assumptions.
Not only will the Power Massager Pro save you money if you frequently visit a masseuse, but it will also save you time making you more efficient! According to TimTam, “Just 5 Minutes with a Power Massage Pro is equivalent to spending 30 minutes with a foam roller or professional masseuse” and after testing the Power Massager, we can confirm that it is better and quicker than a traditional massage.
]]>One thing is certain though, the way gyms and trainers operate is going to have to change drastically in order to reopen. Intense cleaning procedures are going to become a requirement, and figuring out a detection method to identify individuals that could be sick is going to be essential. This isn't only for the safety of everyone at the facility, but the company's image as a whole. One of the larger issues with reopening the economy is not a matter of getting businesses to want to reopen. Rather it is a matter of businesses not wanting to have the negative press associated with being a location that contributed to another COVID-19 flare up.
Just know that, throughout all of this, we here at TimTam are here to support both our country’s fitness centers as well as the people that work out there. Our TimTam Pro Massager comes with a similar skin temperature sensor to allow you to check your skin temperature whenever you’d like. All you need to do is locate the thermometer sensor icon on the under side of the grip, press the trigger to turn it on, press it against your skin for 3 seconds, and release the trigger. It will measure and report on the LED screen the temperatures of the area measured. Optimal muscle temperature is above 90 degrees F and when the warmup tip you're using during therapy no longer feels warm, you are approaching optimal muscle temperature for safe workout or recovery!
Through all of this uncertainty there is one thing we are absolutely certain about, and that is that we’re going to pull through this coronavirus pandemic and emerge stronger than ever!
In order for our country (and world for that matter) to get back to normal life, technology & artificial intelligence is inevitably going to have to play a larger role to keep people safe from infection. One of the primary signs of the coronavirus is an elevated body temperature (or fever) which is also the most cost effective & least invasive method of detection for the disease. As we have seen at many workspaces and businesses, there has been safety personnel or a greeter at the front desk that takes everyone's temperature with a simple point and read thermometer. These have worked fine for small controlled numbers of people, but what if you need something less disruptive that can rapidly take the temperatures of large crowds of people in real time?
That's where a technology like Feevr from X.Labs comes into play. Using patented cutting edge technology, Feevr utilizes state of the art AI technology to detect elevated body temperatures. It does this through the use of a thermal imaging camera that specifically targets the forehead of individuals to check for elevated skin temperature. Once the thermal imaging device delivered tects an individual with a fever, it the triggers an alert in the mobile app system so that person can be further evaluated for both their own safety & that of others. Not only does it trigger the alert, but Feevr specifically tells the user what that person's elevated temperature is. The threshold on Feevr has been set to 98°F, so anyone exceeding that skin temperature will set off the alert function. This allows a business to discreetly monitor the temperatures of its patrons safely without causing any unnecessary interaction.
As mentioned, Feevr specifically targets a person's forehead with its thermal detection software. The forehead has the temporal artery running right through it which is closely tied to a person's internal body temperature. This is the most accurate while also the least invasive way to get a thermal reading of someones temperature. Feevr is space age tech compared to your classic thermometer that you pop into your mouth or hold under your arm. Not only does it rapidly detect a person's forehead, but it quickly gathers the thermal temperature data and relays that back to the system. If its above the threshold, then the discreet warning will trigger.
Coronavirus conditions & government restrictions have forced fitness centers across the country to close out of concern for public safety. While much of the population doesn't agree with those tactics, it doesn't change the fact that our fitness centers are going to be the center of attention when businesses start to reopen again. Media outlets that have focused on the pandemic are going to be watching the policies & procedures like a hawk for potential public safety issues. Although some may view fitness centers as a luxury, others understand how much benefit they provide both mentally and physically to their members. Fitness centers not only provide a sense of community among its members, but also a place to clear your mind, focus on goals, and also provide programs for kids.
So fitness centers are put in a precarious situation where they have to ensure that they are following every possible precaution when it comes to public safety & thermal detection of potentially infected individuals. By utilizing a thermal imaging camera like the one offered by Feevr, fitness centers are able to scan body temperatures in the least invasive ways possible. By setting up the Feevr system at or near the entrance, a gym has the ability for rapid thermal detection of elevated temperatures of member entering their facilities. This first line of defense and security will make the other precautions they are taken that much more effective. By isolating any incoming members whose temperature triggered the thermal detection system, gyms can quickly move to make their facilities safer for all users.
Other precautions gyms have been taking are wiping down their machines and facilities at a much more frequent pace. They are also spacing machines and cardio equipment out at least 6 feet apart. All of these methods to reduce the spread of coronavirus will be effective, but when paired with Feevr's thermal detection system, gyms will have peace of mind that their facility has a high chance at remaining a safe place for its members. Parents can feel confident that their children won't be at risk of catching anything in the kids area and elderly members will have the security of knowing no one has entered the facility with elevated temperatures. Feevr is the first line of defense in taking the steps toward reopening our fitness centers quickly yet safely.
X.Labs burst onto the scene with its patented AI technology that offers safety and security for the user. By combining their proprietary software algorithms, hardware interface, artificial intelligence and best-in-class sensor technology, they are able to identify, manage and mitigate immediate threats, unlike anyone else. These threats go beyond the thermal detection seen with the Feevr product. They also have gunshot detection technology through a platform called SWORD. This gunshot detection system scans and evaluates an area to identify any potential threats by isolating concealed weapons. For large gathering spaces such as sporting events or concerts, X.Labs gunshot detection tech provides a quick and efficient way to ensure every patron's safety and security during an event.
In these times of concealed carry and general uneasiness attending large events, the gunshot detection, or shooter detection, technology offered from X.Labs via SWORD provide the needed answer for event security. Its this type of innovated detection technology that has afforded X.Labs the opportunity to have a positive and urgently needed impact on countless businesses and events.
]]>We are closely monitoring the public health situation related to the novel strain of the COVID-19, that originated in a rural area in Wuhan, China in December. Symptoms of the virus may appear 2 to 14 days after exposure, which is a relatively long incubation period compared to last public health scare, the SAR’s virus. This long incubation period allows infected people with no symptoms to spread the virus to others without even knowing.
]]>We are closely monitoring the public health situation related to the novel strain of the COVID-19, that originated in a rural area in Wuhan, China in December. Symptoms of the virus may appear 2 to 14 days after exposure, which is a relatively long incubation period compared to last public health scare, the SAR’s virus. This long incubation period allows infected people with no symptoms to spread the virus to others without even knowing.
What is China doing to prevent it from spreading?
The Chinese government has placed strict travel bans on the public as well as factory restrictions which has delayed businesses to return from Chinese New Year by 2-3 weeks. Strict mandates remain in place from the government that no business can resume operating production without full medical confirmation that all employees are uninfected.
Through ongoing cooperation and consultation with public health experts and government authorities, we are working to facilitate the re-opening of our factories.
Can it be transmitted from humans to products?
The simple answer is NO. The virus mainly spreads from person to person who were in very close personal contact via respiratory droplets. If by some very slim chance a droplet were to get on a product surface it won’t survive long. Additionally, our products will be shipped over a period of days or weeks though varying temperatures, where the virus will also be unable to survive.
We have seen users on social media boycott Chinese packages and/or products in fear that the virus could be transmitted via contact with products imported from China. This theory is simply not supported by any previous occurrence in history, nor any authority on the COVID19 virus.
The World Health Organization has stated that people receiving packages from China won’t be at risk of getting infected. Experts such as Elizabeth McGraw, director of the Center for Infectious Disease Dynamics at Pennsylvania State University has further clarified this saying, “There is no evidence from any previous outbreak that anyone has ever gotten infected from a package; it is highly unlikely that the virus could survive for multiple days outside or inside a box.”
In short, there is no known threat of any virus being transmitted from products shipped from China to the US.
Are your factories in the high-risk area?
We do not have factories in high risk areas of China nor have any of our supply partner employees been diagnosed with COVD19.
What are you doing to keep clear of the virus?
We want to assure you that the welfare of our employees and our consumers is our highest priority. In keeping with this, we have been closely monitoring the current public health challenges linked to the virus and we are applying all recommended health and hygiene practices to all aspects of our operations. Our goal is to protect the well-being of our employees and supply partners in China, while making sure we safely ramp production up to recover from delays in production schedules.
Precautions advised by CDC that are being implemented in all of our factories:
Our Final Thoughts.
We recognize that the situation is rapidly evolving. Our company is monitoring all new CDC (Centers for Disease Control) recommendations and guides daily.
Demands for TimTam products continue to explode and we appreciate those making choices to buy TimTam products. We truly appreciate the continued patience from our customers while we work through all of these incredibly difficult challenges related to this global health concern.
The world faces many challenges related to COVID-19 and you have our commitment that TimTam will take every possible precaution to prevent the spread of COVID-19 and to protect its employees and consumers from harm.
Our thoughts and prayers are with all those affected and suffering from the COVID-19 virus.
"This massage gun is best for people who are looking for more percussion, less vibration. While it does utilize both, the percussive motion is extremely intense and definitely hits deeper layers of soft tissue."
"This TimTam model features five settings and is far quieter. It also comes with some unique attachments, including an auto-heating tip and a vibration attachment that increases the intensity."
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MUST SEE TV - MMA Coach Firas Zahabi was featured on the Joe Rogan Experience recently where Joe experiences ALL the benefits of the newest PowerMassager Pro first hand. We can't make this stuff up folks.
Rogan: Let's tell everybody about the TimTam. I've been a fan of that TimTam since you brought it in here. Now there's a new one that's f'ing 10 times better with heat. The new TimTam with heat is incredible.
Rogan: Bring it out. This sounds like a commercial. This is just for you. This has nothing to do with selling things. Hear how loud this is? The new one is way quieter. Sounds like I'm doing a TimTam commercial.
Rogan: I think I am. But Listen. Listen how much quieter that is. Right next to it. Same thing. See? That's one. Here's the other one.
Zahabi: Dude, this thing will save your career
Rogan: How does it...? It keeps going!
Zahabi: Yeah just click the trigger finger. There's 3 speeds. Most powerful machine in the game.
Rogan: Oh, I like it. It stays on too. Ohhh!
Zahabi: Click it one more time. That's 2,800 RPM. 32 MM travel (correct travel is 20MM)
Rogan: And then heat. Oh.... ;-)
Rogan: So this new TimTam. Is it available? Can you buy it already?
Zahabi: Yes! So get to it.
Rogan: Listen folks, I'm not blowing smoke up his a@@. This thing is f'ing amazing. The other one is amazing. The old one is amazing. This one is even better. And the heat function. Incredible.
Zahabi: This one 32 mm travel. This one 26. It's more powerful this one. It's the most powerful one in the world. And the only one in the world with heat.
Rogan: The only one. This is the sh#t. I love it.
The TimTam PowerMassager™ Pro is our newest ultra-modern therapy device that is taking modern recovery to the next level of recovery performance. Just like our other Power Products, the PRO uses actual percussive therapy.
Percussion is a form of massage therapy. It delivers longer amplitude strikes that reach deeper into the layers of your muscle. By doing so, it helps
This should not be confused with vibration therapy, which uses less force, hence does not penetrate deeper into the muscle. An example of this would be a foam roller that vibrates for self-myofascial release. Be wary of other subpar competitors that mimic our shape but provide vibration therapy, which has less amplitude and thus not help your recovery as efficiently especially after an intense workout.
In this article, we'll delve deeper into why The PowerMassager™ Pro is the best on the market.
The PowerMassager™ Pro is the only percussion massager that has a patented powered shaft. With this, we can provide you unique powered accessories to help you recover.
The Pro combines heat technology with percussion therapy, so it helps
The Pro combines vibration technology with this vibrating tip, so it helps
The PowerMassager™ Pro has 3-speed strength levels, which allows you to get an appropriate amount of pressure to relieve your muscle pain, so you have the most effective treatment.
The PowerMassager™ Pro is by far the quietest massager we've brought to market. With a unique gearless motor, it is powerful while barely generating noise. With smoother power, more silent operation, you can peacefully recover anywhere.
Designed with a 175-degree adjustable arm for hard to reach areas, The PowerMassager™ Pro was designed for total body self-use.
The Pro has multiple functions such as massage modes, battery life, skin temperature reading, powered accessories, which is why we wanted to utilize a clear way to connect with the user. We've upgraded from a static display to an advanced LED screen. Our beautifully bright display is engineered to provide unsurpassed visual performance providing 100% clear transparent communication.
The PowerMassager™ Pro has been designed with the top minds in physical therapy and chiropractic fields. Under their direction, the Pro was engineered using advanced massage algorithms to precisely deliver its proprietary movements. Rapid acceleration and deceleration of the motor creates a pattern of movements that are perfectly blended to provide a fantastic recovery experience.
Our built-in temperature technology precisely detects temperature from your skin allowing you to obtain baseline personal data pre, during and post treatment!
The Pro comes equipped with a power charger base and one cable to connect to the power supply/wall unit. The wall unit has a quick switch prong system. It includes a set of 4 AC plugs that directly support outlets in North America, the United Kingdom, Europe, Asia and is a must-have for those who travel. The LED screen has a battery level indicator, which will let you know how much battery is left, allowing you to swap out for a new battery at any point.
Since 2017, The TimTam community wanted more battery life in our products. We heard your wants and upped the battery life to over 2000 maH that will last anywhere from 1 to 2 hours of continuous. This varies with the intensity of use. Additionally, the battery is backward compatible, so it can work on all our products in the Power Series.
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Watch Coach Zahabi demonstrate key techniques to help with the following.
If you have yet to experience the power of having percussion therapy, you're missing out. Get started today.
]]>Check us out! TimTam was featured on CBS's afternoon show The Talk. We gave every audience member and show host a free PowerMassager. They loved it! Give the clip a quick peak, then get your hands one of our amazing PowerMassagers today.
TimTam is an industry leader in the handheld massager market, consistently creating products that surpass expectations and lead to groundbreaking results for athletes everywhere. As the sports massager market continues to grow, TimTam knows that we must continue to up our game to outperform the competition. With this mindset, we introduce the TimTam Power Massager Pro: the world’s first smart massager with features to rival some of the most advanced recovery tools available. From a temperature sensor to a variety of different treatment programs, the TimTam Power Massager is playing a whole new ball game, and we’re here to break down these great features for you right now.
A chief complaint about our Power Massager v1.5 was the noise level. Well, you talked and we listened. At 55dBA, the Power Massager Pro is our quietest massager yet with a comparable noise level to a dishwasher running in the next room over. Not only have we made the Power Massager Pro quieter than previous models, but we’ve outdone our biggest competitors by creating a massager that is among the quietest on the market. Now you can use your power massager in more places than ever and receive the best personal massage on the market with absolute subtlety.
In the Power Massager Pro, we wanted to revolutionize the way you apply the powerful percussive strokes to your body. We started by creating an electronic one-touch trigger for our easiest application ever. From there, we added onboard heat on the tip, allowing you to toss to the side your traditional hot tip and experience the benefits of heat therapy with ease. Never again will you need to microwave your hot tip to add heat to your massager with the Power Massager Pro -- just turn on the heat to experience the warming sensation that helps warm you up before a workout and soothes aching muscles after it's over.
As the first Smart Massager on the market, the Power Massager Pro tip can also sense when muscles reach the optimum temperature for warmup and recovery. Directly on the massager, you’ll be able to see the temperature of your muscles, notifying you when you reach peak performance or when you could be at risk for an injury.
If you want to take your Power massager Pro to the next level, you can also purchase the vibrating ball applicator attachment. Modeled after our tiny but powerful Polish Light, the vibrating ball attachment allows you to mix vibrating and percussive massage benefits into one quick and easy recovery treatment. This, in addition to powerful heat features and more makes the Power Massager Pro the most powerful massager on the market.
The Power Massager presents users with the added feature of 3 different speeds and special settings designed to reach your recovery needs. With our previous massagers massaging at a consistent 2500 strokes per minute, the Power Massager Pro adds new variety to your treatment with speed settings of 1000, 2000, and 2800 strokes per minute. Now you can slow down your Power Massager to soothe tender areas or reach an even high velocity at 2800 strokes per minute.
On top of three different speeds, the Power Massager Pro features 4 new modes for top-notch training and recovery. Choose from recovery, warm-up, neck, and lumbar modes to achieve the best possible massage for your specific needs and take your training and recovery to the next level.
With all these great features, you’re never going to want to put your Power Massager down. And - thanks to our new long-lasting battery - you won’t have to. Our new high-capacity 12v battery on the Power Massager Pro lasts for up to 60 minutes, providing you with a full hour of powerful massage therapy. This new battery allows for three times longer use than the Power Massager v1.5. Additionally, the Power Massager Pro battery lasts 10+ days on standby, making it great for charging once and experiencing several days of recovery afterward.
You talked, we listened and created the first Smart Massager on the market. Learn more about the Power Massager Pro and take the first steps in taking your recovery to the next level today.
]]>The nature of being an athlete means you are constantly looking to take your game to the next level. Whether it’s going for that extra rep at the gym or honing in on a super-focused diet to boost your performance, you have the dedication and drive that most people only achieve in their dreams. But making the most of your workout doesn’t begin with pre-workout and end when you leave the gym. Taking the time to focus on recovery is key to making the most out of your every move, which is why TimTam creates modern recovery tools that make professional-grade recovery attainable for all. Which tools help you make the most out of your recovery when you’re in a pinch? We’re here to show you how the TimTam Power Massager and other recovery tools help you take your workouts up a notch.
We’ve chosen these recovery tools based on the following criteria:
Serious athletes and the pros know how important the benefits of massage are to recovering effectively. Taking the time for a 60-minute professional massage after a big game is ideal for high-level athletes, but we don’t all have access to masseuse after a tough workout. Not to mention -- these massages can be anywhere from $100 to $200 per hour, making recovery massage an expensive and time-consuming recovery effort.
That is -- until Timtam released the Power Massager. The TimTam Power Massager is the powerful hand-held massage tool that is designed for recovery massage that you can bring anywhere. Only 2.2 pounds and coming in a convenient carrying case with a rechargeable battery, the TimTam Power Massager v1.5 is ideal for keeping on-hand after a workout, at the gym, or taking on vacation with you for a relaxing and fast massage.
The Power Massager v1.5 delivers 2,500 high-velocity percussive strokes to targeted muscle areas per minute, reducing pain, lactic acid buildup, and repairing microtears from your muscles. This incredible recovery effort has been proven to increase performance anywhere between 2 and 5% with regular use, which means the TimTam Power Massager may be the answer to your prayers.
Best of all, the TimTam Power Massager can reduce recovery times by up to 30%. With the ability to achieve the same effects of a professional manual massage in one-sixth of the time - and in a package that pays itself off in less than 2 trips to the masseuse - you’ll be able to dedicate more time to working out, relaxing, and recharging for improved performance the very next day.
There’s nothing quite like the ongoing ache after leg day, sprints, or distance running. When you push your legs to their limits, you’re creating micro-tears in your muscles that need time and attention to heal. Without this attention to recovery, these tiny micro-tears can become serious injuries. Additionally, you’re sure to have some serious tension in your legs for several days after putting in some work on your legs at the gym.
Lucky for you, it’s now easier than ever to recover your legs like the pros. There are a variety of air compression leg massagers on the market that help boost your recovery after leg day, allowing you to get back in the gym sooner than ever before.
Air compression leg massagers work with firm compression of the muscles and fascia in your legs which triggers your lymphatic system and blood circulation to the area. This allows your cells and muscles to be nourished and triggers the creation of endorphins that act as natural painkillers in your body.
Not only is air compression great for athletes, but for people facing chronic pain and daily ongoing aches and pains. With this top of the line treatment, you have access to the best recovery available in your own home.
One of the most trusted and effective treatments available to athletes and sufferers of chronic pain is electrotherapy. TENS Electrotherapy uses small, harmless electronic pulses to counteract pain signals and treat muscle pain at its source. Commonly used by athletic trainers to treat a variety of ailments - including tendonitis, acute and ongoing muscle pain, joint pain, and arthritis - TENS devices like the TimTam Pulse Massager are an athlete’s dream come true.
TENS devices are not only used for recovery but are great for preparing for a tough workout as well. The TimTam Pulse Massager works by sending these electric pulses that interrupt nerve signals being sent to and from the brain, making it possible for athletes to feel less pain following a tough workout.
What sets the TimTam Pulse Massager apart from competitors is its wireless, user-friendly interface. Easy to use at home, the Pulse Massager connects to the TimTam Pulse Companion App. Simple pair the pulse unit to your smartphone using Bluetooth, stick the device to your skin, and choose from sixteen different treatment options to boost your pain management and recovery. In just 15-30 minutes, you’ll feel your pain melt away and will be prepared to take on your workout for the next day stronger than ever before.
Ready to take your at-home recovery to the next level? Check out the TimTam Power Massager and TimTam’s entire line of recovery tools. Designed for athletes like you, TimTam’s line of modern recovery tools can help you make the most out of your workouts and recovery time.
]]>You talked, we listened. We engineered a new model with 20% more power while reducing ambient dB by 50%. Now virtually silent at 18dB, our Power Massager(r) Pro is perfect in a clinical setting for Chiropractors, Physical Therapists, and Massage Therapists looking to bring a new soothing level of performance for all clients regardless of activity level. At the same time we boosted the power by 20% to 2800 Strokes Per Minute, adding even more intensity to our existing best in class PowerMassager. We achieved this new level of performance using a brushless motor, planetary gears combined with precision machines parts. These new features and settings combined with a reengineered direct drive shaft delivers increased performance directly into the body.
Re-engineered Ultra-life Lithium Batteries for extended battery life. Additionally, we added an internal control designed to deliver maximum battery performance.
As a direct result of feedback from customers, professionals & world champions, we designed the new programs and frequencies according to the methods and techniques used to achieve maximum performance and muscle recovery. The PowerMassager Pro has 7 Programs: 3 Deep Tissue settings - at either 1000, 2000, or 2800 strokes per minute - plus Warm-Up, Recovery, Neck, & Lumbar massages. These settings turn the Power Massager Pro into the all-in-one device for effective recovery massage. This device is the answer to every athlete’s prayers, perfect for treating your whole body before, during, and after a tough workout.
In addition to powerful percussive massage, heat application benefits athletes by both soothing and increasing blood flow to aching muscles. Power Massager users are no longer limited by passive massage methods because the PM Pro includes an on-unit heated tip (99.5 degrees) that brings the benefits of heated massage to your favorite recovery tool. PowerMassager Pro will have an entire ecosystem of additional powered accessories in addition to heat application. Preorder customers will also receive the PolishMini attachment that adds vibration to any of the 7 pre-programmed settings! The Power Massager Pro contains a built-in muscle temperature sensor that identifies cold or overworked muscle areas, giving you insight so you can focus on the areas that need it most -- promising you a massage that hits the right spots every time.
In addition to making the Power Massager a stronger, more powerful device, we integrated a few brand-new features athletes are sure to love. The TimTam Power Massager Pro features the industry's only 175-degree rotating head that makes it possible to massage your own back -- an impossible feat with fixed power tools intended for flat surfaces or shaped handles from design studios. These improvements make the personal application abilities of the Power Massager greater than ever before. The grip and housing of the Power Massager Pro are antimicrobial, making sharing your favorite recovery tool safer and cleaner. The launch of the companion app will unlock all of the smart capabilities of the Power Massager with built-in Bluetooth functionality. All of this plus a secure compartment for your GPS (not included) allows for asset tracking out of the box!
Jam-packed with a multitude of new and improved features, the TimTam Power Massager Pro is truly every athlete’s dream. Take your recovery to the next level now by ordering yours today.
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Something every athlete is secretly hoping to find in their Easter basket is the TimTam Power Massager. The TimTam Power Massager is a personal massager that delivers 2,500 percussive motions to targeted muscle areas per minute. As the hero product of trusted workout recovery brand TimTam, the Power Massager helps boost recovery and performance by massaging out sore muscles. With a variety of accessories like hot and cold tips for an added dimension of treatment, the TimTam Power Massager is a great gift for every athlete.
An easy and affordable addition to every Easter basket is sweat-proof sunscreen. Perfect for athletes who spend their days and afternoons at practice or at games, sweat-proof sunscreen is a great way to encourage healthy skincare for your athlete (and to avoid tan lines from sunglasses).
Though created to be used before taping an athlete’s ankle on the sidelines, pre-wrap has come to be a gym bag staple for many athletes. Great for athletes who need a quick ankle wrap, makeshift headband, bat or stick grip, or want to decorate the sidelines for a rivalry game, pre-wrap is the perfect affordable Easter basket essential for any athlete.
Serious athletes know that their diet alone is often not enough to achieve the results they’d like to see on their own bodies or on the field. A great Easter basket treat than any athlete would love is a bottle of their favorite supplements. Supplements for protein, amino acids Magnesium, Vitamin D, and many more will help your athlete care for his or her body and maintain optimum health for their workouts.
Fitness Trackers are a budding technology that has become integral to many athletes’ fitness plans. A variety of fitness trackers on the market keep track of your steps, mileage, calorie burn, heart rate, and more, allowing athletes to reach peak performance in each workout.
As an athlete, it’s important to stay hydrated to feel alert, stay energized, and avoid cramping and injuries. A simple yet useful Easter basket gift for your athlete is a brand new water bottle. Many athletes have a preference for the type of water bottle they enjoy - plastic or metal, wide mouth or narrow, straws and filters, etc.. If your athlete is the type to stick to one specific type of water bottle, grabbing a duplicate is a great choice. If you’re looking to try something new, check out this list of the best water bottles on the market.
Though it may seem like the obvious answer, it’s no secret that athletes lose socks frequently and without explanation. Whether there’s a pair stuffed in the bottom of their gym bag or the dryer ‘ate’ the only match, athletes’ socks are always going missing. As a great basket-stuffer (that takes up a solid amount of unused space), a few pairs of your athlete’s favorite socks are a never-fail gift.
What’s an Easter basket without a single sweet treat? Instead of the sweets and candies that your athlete tries their best to avoid, throw a few of their favorite energy bars into their Easter basket. Whether it’s a specialty energy bar, their favorite granola bars, or just some pregame snacks, your athlete will be grateful for a treat to munch on for Easter.
While dedicated athletes know how important recovery is to perform their best, many athletes are unaware of the role that caring for the fascia plays in maximizing recovery efforts. Fascia is responsible for allowing athletes to maintain flexibility, agility, and power: vital abilities in a variety of sports. To help aid in your athlete’s myofascial release, throw TimTam Floss Bands in their Easter basket. Designed to wrap around and compress the fascia during a light cool-down, Floss Bands are great for helping your athlete perform their best.
Last but not least, every athlete loves utilizing their workout playlist to get them hyped up for a big game. Great for warm ups, practices, and post-game celebrations, throw a Bluetooth speaker into your athlete’s Easter basket. Not only will they thank you for the motivation the speaker brings, but their teammates will love having tunes for game days as well.
Building an Easter basket for your favorite athlete can be difficult, especially when their strict diets do not permit them to eat candies and sweets. Instead, check out TimTam’s line of modern recovery tools to help your athlete continue to outperform opponents.
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The TimTam Pulse Massager is a wireless transcutaneous electrical nerve stimulation (TENS) device. A TENS device, often known as electrical stimulation of e-stim, delivers small harmless electrical pulses to muscles as a form of electrotherapy. TENS devices like the TimTam Pulse Massager are great for relieving pain from a variety of ailments, including:
While other types of electrotherapy exist, TENS is specially designed to treat and reduce feelings of pain at various parts of the body. The TimTam Pulse Massager has 16 different treatment programs and 15 different intensity levels, allowing you to choose the program that works best for you and your pain level. Frequently used for lower back pain, arms, and shoulders, as well as knee and leg pain, the TimTam Pulse Massager is great for people of all ages and athletic abilities.
TENS devices like the TimTam Pulse Massager work by delivering small electrical pulses beneath the skin. This is typically done using small sticky electrodes, but TimTam has created a fully wireless device that uses larger pads to target large muscle areas during treatment. These sticky pads must be replaced frequently - every 10 uses or so, depending on the intensity and length of your treatments - to ensure proper conduction of these pulses to the muscles. Lucky for you, TimTam has a subscription program that you can customize to receive replacement Pulse Massager pads when you need them.
The TimTam Pulse Massager delivers pulses so small that they are not harmful to the human body, and are merely there to interrupt pain signals. When you feel pain, it is because small electrical currents are sent to your brain. When your brain receives that signal, it instantaneously sends a current back to your nerves that tells them, “hey, that hurts.” The TimTam Pulse Massage interrupts these nerve signals to relieve the pain you are experiencing.
On top of relieving pain, the TimTam Pulse Massager - much like other TENS devices - is capable or treating pain. Theories claim that these electrical signals stimulate the creation of endorphins: your body’s natural pain killers.
The TimTam Pulse Massager is packed with features that make it super user-friendly and one of the most talked about TENS devices you can buy. Typical TENS devices require a wired connection for usage, but the TimTam Pulse Massager is entirely wireless and controlled via the TimTam Pulse Companion App. From the app you have access to sixteen different treatment programs and can choose from 15 different intensity levels, creating a targeted and in-depth reach to your muscles
TimTam also recently rolled out a subscription plan to help keep your Pulse Massager functioning properly. The subscription plan allows you to order replacement pads for your Pulse Massager, which is important to ensure proper sticking and conduction between the massager and your muscles. With no contract or cancellation fees, you can subscribe to a customized monthly package that delivers you the pads you need to keep recovering with the TimTam Pulse Massager.
As one of the most advanced TENS devices you can buy, the TimTam Pulse Massager is a must-have for every athlete. Shop the TimTam Pulse Massager and TimTam’s full line of modern recovery tools online now.
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As a sport that requires an indisputably high level of athletic ability, training cannot be limited to stick drills, full body weight training, and scrimmages. Lacrosse requires a holistic level of athleticism: the type of athleticism that channels every part of the body and forces it to perform properly. This, of course, is no easy task for a coach with only a limited amount of time and resources for training their athletes. Many coaches believe that paying extra attention to these three key attributes can help their lacrosse players perform better:
When game time rolls around, the top lacrosse coaches in the game know that they need to instill discipline in their athletes. This discipline - coming in the form of diet, hydration, and solid warmups - can easily separate the leaders from the followers, the great from the good, and the athletes from the players. Here’s what top lacrosse coaches are suggesting:
Players and coaches alike know that big things always happen off the field before they happen on the field. That’s why focusing on recovery is key for every athlete in the game. Utilizing recovery tools from TimTam - massagers, floss bands, and more - is key for athletes looking to continue to push themselves day in and day out. Some of our most trusted recovery tactics come from:
Being a dedicated athlete means doing anything you can to take your game to the next level. The best lacrosse coaches know how to help their athletes reach this level, and athletes are following the leadership of these coaches by focusing on their diets, recovery, and training. If you’re looking to take your recovery to the next level, check out the TimTam Massager and their full line of modern recovery tools designed to help you outperform.
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All marathon runners know that their training and diet leading up to the race are vital in making sure they have the energy to cross the finish line. But the positive effects of your diet don’t end with the race. By eating a healthy diet leading up to the race, your body is more prepared for the toll that running takes on your body, allowing your muscles to be ready to heal following the race. Leading up to the race, be sure to eat 70-80% of your calories in carbohydrates alone. While your body converts this glycogen to fuel for your body to give you energy, these carbohydrates also help make your muscles stronger and therefore ready to recover.
Marathon runners know that your race doesn’t end at the finish line. Runners put in the time to continue moving with a gentle cool-down before the celebration and relaxation begin. Other athletes would benefit greatly from taking the time to cool down after a workout too. Doing some walking, light jogging, biking, or dynamic stretches - like stretching quads or hip-flexing while walking - not only helps begin flushing out the build-up of lactic acids, but helps your heart rate decrease more gradually. Your body needs time to reach its normal levels after a long run, and stopping abruptly could result in fainting or lightheadedness. Afterward, keep your body warm with the blanket given to you to ensure that your body begins mending micro-injuries and restores blood flow naturally.
Shortly after the race, spend about 10 minutes in an ice bath. After overexertion, our muscles swell and become inflamed and achy. Help prevent this ache with cold therapy and compression, which can be done with compression tights or TimTam floss bands. By compressing key muscles, you’ll help restore proper blood flow and myofascial release, which will help you stay flexible and maintain a full range of motion. After icing, take time to roll your muscles with a foam roller to continue breaking up lactic acids. Taking the time to cool and compress muscles early not only helps decrease recovery times, but can make you feel less sore after the race.
After a marathon, it’s no surprise that athletes can be sore for several days. After 24 hours, it’s a great idea to get a massage to help release lingering tension and aches in your muscles. You can achieve the power and efficiency of a massage by hand with the TimTam Power Massager, which provides 2,000 pulses a minute to muscle groups all throughout the body. Take this massage to the next level with our round tips, which allow you to add heat to your Power Massager’s percussive massage. The addition of heat - supplied by simple microwaving the hot round tip for 15 seconds - can help soothe muscles and get you up moving faster than ever before.
Recovering from a tough workout can sometimes feel like a burden, but the added benefits that recovery provides the body with are undeniable and can help you become a stronger athlete day after day. To take your recovery to the next level - whether your a seasoned marathon runner or training for your first 5k - try out TimTam’s collection of modern recovery tools. Featuring everything from power massagers, round tips, and massage balls, TimTam is sure to have the tools that can take your performance to the next level.
]]>As an athlete, you’re constantly looking for ways to take your game to the next level. You look for new workouts to help tone muscles, new diets to maximize your performance, and new equipment to help you train like the pros. At TimTam, we have the same mindset; we’re constantly looking for ways to create better recovery products that help you feel and perform your best day after day. That’s why we created the Polish Light: the tiny vibrating massage ball that rethinks the standard ball massage with four different vibration speeds and added heat application. While the Polish Light is excellent on its own, we’ve put together a list of a few accessories that will help take your recovery with the Polish Light to the next level.
Every athlete knows that stretching and proper recovery is key to staying strong and making your workouts count. Not only does taking the time to stretch and roll your muscles with a vibrating massage ball help relax sore muscles, but aids in myofascial release that can help boosts in flexibility, agility, and acceleration. To make these stretching and recovery sessions a little more comfortable, we recommend purchasing a yoga mat. An easy purchase at a large box store or online, yoga mats are portable and versatile. Not only is a yoga mat a great item to have to help with stretching, but they’re great for camping, taking to the beach, or for everyday use with kids or pets.
A yoga mat is especially great to have on hand when using aa Polish Light because it makes targeting your back and shoulders more comfortable. To roll your back and shoulders with a Polish Light, we recommend lying on top of the vibrating massage ball on the ground, controlling your pressure and motion with leverage on your legs and elbows. Keep your elbows off hard, dirty floors by rolling on top of a yoga mat, or simply use it to continue rolling your body in comfort.
The Polish Light is great for massaging sore muscles, targeting pressure points, and aiding in myofascial release. There’s no one product that can do it all, which is why we recommend pairing your Polish Light recovery with a Pulse Massager. The Pulse Massager is the easy to use TENS device that can both treat and relieve muscle pain. Controlled via an app, the Pulse Massager has sixteen different treatment programs and fifteen intensity levels that deliver wireless electrotherapeutic pulses to the body. These pulses interrupt pain signals sent from the brain, allowing you to experience more pain-free workouts.
A great way to combine the Polish Light and the Pulse Massager is to end a workout by rolling calves, back muscles, and more with the Polish Light. Once you’re finished your recovery roll, use the pulse massager to treat and relieve lingering pain. After this awesome recovery program, you’ll be back to training with optimum performance in no time.
There are endless benefits to using compression as a recovery tactic. Not only does rolling on a vibrating massage ball compress and relieve sore muscles, but it increases blood flow to the muscles following a tough workout. Rolling compresses that fascia that allows you to strike faster and perform with maximum flexibility, making it key to staying ready to play at all times. How can you continue the benefits of long after rolling with the Polish Light? Try out a pair of compression pants. Compression pants increase blood flow and oxygenation to the muscles, making them great to wear after a workout -- or if you’re really working on recovery, to bed after a tough practice or game.
Athletes know that focusing on recovery is key to stay in tip-top shape after tough workouts. By focusing on recovery with the Polish Light - TimTam’s newest vibrating massage ball - and other products from TimTam, athletes can take their game to the next level. Shop our expansive collection of modern recovery tools now.
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