Rest and recovery is an important aspect of an expercise program, expecially for high level athletes.

Athletes understand the importance of exercise training for optimal performance and improvement. However, rest and recovery is also an important aspect of an exercise program because it allows the body time to repair and strengthen itself in between workouts. It also allows the athlete to recover, both physically and psychologically. What happens during the recovery period? The body is allowed to adapt to the stress associated with exercise, replenishes muscle glycogen (energy stores) and provides time for the body tissue to repair.

Normatec Dynamic Air Compression

Maximise recovery, and increase blood circulation with Normatec’s patented Pulse massage pattern and dynamic air compression system. This sequential pulse technology combines three distinct techniques to accelerate the body’s recovery process. Relieve muscle aches and enhance the movement of fluid and metabolites out of the limbs for the most relaxing recovery session controlled directly from your phone.

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Dynamic Air Compression Therapy FAQs:

What is Dynamic Compression Therapy?

Dynamic Compression Therapy is a treatment modality that delivers circumferential pulsing pressure to improve circulation throughout the application area and boost recovery.

Why should it be used?

After performing intense bouts of exercise, your muscles are filled with large amounts of carbon dioxide and lactic acid. Dynamic Compression Therapy aids your body’s circulatory system in the mobilization and removal of these metabolic waste products to optimize recovery. And that’s not all! The rhythmic pulsing action provides a sensation similar to a professional massage.

How does it work?

Dynamic Compression Therapy uses compressed air to massage fatigued body parts after intense workouts. The idea behind this modality is that by increasing blood flow to specific parts of the body — encouraging your body to deliver more oxygen and nutrients to those areas — you can speed up recovery, relieve the onset of pain, and improve future performance.

What is the minimum effective dose?

As a general recommendation, Dynamic Compression Therapy sessions should typically be 15-30 minutes in duration, 12-24 hours post-workout. This modality can also be used as a performance booster if used prior to intense exercise.

How often should Compression Therapy be used?

The frequency will depend on the workout routine, however, if the intensity of your workouts is high, using the Dynamic Compression Therapy at a 1:1 ratio will be sufficient.

Is there any research?

Studies have shown Dynamic Compression Therapy to help relieve muscle aches and/or temporarily increase circulation resulting in increased flexibility and range of motion, reduce muscle soreness, improve strength, and accelerate recovery times.

Theragun Pro Percussion Treatment

Experience this powerful deep muscle percussive therapy treatment designed to melt away tension, release tightness, and empower you to move and perform optimally. Designed to stimulate heat and blood flow in the muscles, the Theragun pro has a 16mm amplitude that reaches 60% deeper into the muscle than consumer-grade vibration massagers release your deepest tension.

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Percussive Massage Therapy FAQs:

What is Percussive Massage Therapy?

Designed for the management of soft tissue ailments such as scar tissue build up from repetitive motions or muscle “knots” caused by intense training sessions, Percussive Massage Therapy accelerates the repair of these affected tissues by providing concentrated, rapid, short-duration pulses deep into the tissues of the specific area. This increases blood flow to the area causing a reduction in pain as well as increasing range of motion and function.

Why should it be used?

From exercising, to performing your favorite activities, to the way you choose to sit throughout your workday, your body is experiencing repetitive stress. This is important to understand because your body is programmed to lay down extra layers of connective tissue in areas that are under constant stress and strain. Over time, without addressing this issue, muscular imbalances can arise, leading to pesky aches and pains. Percussive Massage Therapy works to decrease built-up tension within your muscles from repetitive motions by breaking up the extra layers of connective tissue, therefore loosening the areas that are tight, restoring range of motion and easing discomfort.

How does it work?

Percussive Massage Therapy works to increase blood flow and decrease tension within the target areas by using a combination of speed and depth to treat your muscles comfortably by overriding pain signals sent from the brain while simultaneously breaking up excessive layers of connective tissue.

What is the minimum effective dose?

The minimum effective dosage is dependent on the severity of the soft tissue restriction, however, a good baseline to start with will be anywhere between 1-5 minutes directly on or around the affected area.

How often should Percussive Massage Therapy be used?

The frequency will depend on the severity of soft tissue restriction. Unlike other therapies we offer, this shouldn’t be used more than 2-3x per week as the body needs adequate time to remove the scar tissue that has been broken down from the session and recover properly.

Is there any research?

Yes! A number of studies have shown Percussive Massage Therapy to be an effective tool for the recovery and regeneration process that has the power to increase blood flow to muscles (Guo et al., 2017), improve range of motion (de Benito et al., 2019), and significantly reduce muscle soreness post-exercise (Imtiyaz et al., 2014; Lu et al., 2019).

Bioelectrical Impedance Analysis (BIA)

Bioelectrical Impedance Analysis is a method for estimating body composition — the ratio of lean mass versus fat mass — where an electrical current is sent through the body and voltage is measured to calculate impedance (resistance) of bodily tissues. 

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Bioelectrical Impedance Analysis (BIA) FAQs:

What is Bioelectrical Impedance Analysis?

Bioelectrical Impedance Analysis is a method for estimating body composition — the ratio of lean mass versus fat mass — where an electrical current is sent through the body and voltage is measured to calculate impedance (resistance) of bodily tissues.

Why should you use it?

Bioelectrical Impedance Analysis is a quick and easy way of staying accountable, tracking body composition changes, and keeping on track with your health and fitness goals. Additionally, utilizing the Evolt 360, along with the associated app, provides additional information such as your body’s mineral status, acting as an indicator of bone health; visceral versus subcutaneous fat mass, which gauges the quality of fat storage; total body hydration status; basal metabolic rate and total daily energy expenditure estimations; segmental analysis, comparing muscle and fat composition between different limbs; and even calculates your Bio Age, which can be used as a marker of your overall internal health.

How does it work?

Bioelectrical Impedance Analysis works by passing a safe, low-intensity electrical current through the body via tactile points on the machine (hands and feet). When electrical current is sent through the body, components such as water, fat, muscle, and bone present varying levels of resistance. Water within the body is highly conductive and makes up a significant percentage of your body. Therefore, the greater amount of water your body has, the less resistance there is. For example, your muscles contain a high percentage of water, resulting in less resistance. Body fat, on the other hand, contains very little water and presents much higher resistance compared to muscle mass or body water.

How often should Bioelectrical Impedance Analysis be used?

The frequency of measurement is fully dependent on each individual or program. However, as an accountability tool, it is recommended to get scanned at least once a week, at regular intervals on a day that you are best able to standardize food intake, sleep, stress, and hydration status, as variability in these areas can alter the results you receive.

Who shouldn’t get a Bioelectrical Impedance Analysis done?

It is recommended that you do not get scanned if you are pregnant, have a pacemaker or other implanted device, are taking medications that can affect water retention in the body or have significant metal implants (e.g., hip replacements).

Is there any research?

Yes! The science behind Bioelectrical Impedance Analysis is well researched and validated in peer-reviewed literature, the most notable being:

Aragon et al 2017: ISSN position stand diets and body composition.
Bera 2014: Bioelectrical impedance methods for non-invasive health monitoring.
Carrasco Marginet et al 2017: BIVA for measuring hydration status in young elite synchronized swimmers.
Castizo Olier et al 2018: Bioelectrical impedance vector analysis BIVA in sport and exercise. A systematic review.
Ling et al 2011: Accuracy of direct segmental multi-frequency bioimpedance analysis.

Red Light Therapy

Light is just as essential for our health as water, sleep and nutrients form food. The human body is designed to function with an abundance of light from a range of frequencies. In fact, there is a Vitamin D receptor in each cell of the human body! Unfortunately, the average American spends over 90% of their time indoors under artificial blue lights which can have a profoundly detrimental effect on our health and capacity to recover from intense workouts. But don’t worry, Hybrid has you covered! 

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Red Light Therapy

Light is just as essential for our health as water, sleep and nutrients from food. The human body is designed to function with an abundance of light from a range of frequencies. In fact, there is a Vitamin D receptor in each cell of the human body! Unfortunately, the average American spends over 90% of their time indoors under artificial blue lights which can have a profoundly detrimental effect on our health and capacity to recover from intense workouts. But don’t worry, Hybrid has you covered!

What is Red Light Therapy?

Red Light Therapy is a non-invasive modality that uses specific wavelengths of red or near-infrared light to penetrate the skin and jumpstart recovery.

Why should you use it?

Red Light Therapy is a treatment method that has been shown to help soothe aching muscles, regenerate skin, speed recovery times, and improve general wellness. It’s important to note that this particular type of light is not the same as UB rays from the sun or what is found in tanning beds, and there is no increased risk of skin cancer or UV damage.

How does it work?

Red Light is thought to work by producing a biochemical effect in cells that strengthen the mitochondria. The mitochondria are the powerhouses of the cell — where the body’s energy is created. The energy-carrying molecule found in the cells of all living things is called ATP (adenosine triphosphate). By increasing the function of the mitochondria using Red Light Therapy, a cell can make more ATP. With more energy, cells can function more efficiently, therefore reJOOVVenating themselves, and repairing any damage.

What is the minimum effective dose?

Session times can range between 10-20 minutes. It’s also super easy; all you have to do is sit, stand, or lie down in front of the device and let your body and cells take in the light.

How often should Red Light Therapy be used?

The frequency will always depend on the goal. For general health — 1-2 sessions a week. For wound healing or skin rejuvenation — 3-4 sessions may be warranted until healing has taken place. And to optimize recovery from intense weight training sessions, Red Light Therapy can be used on a 1:1 ratio.

Is there any research?

Research has shown that Red Light Therapy can help prevent muscle fatigue, enhance muscle strength and endurance, increase fat loss responses from exercise, increase muscle growth responses from exercise, as well as promote faster recovery.

Sports Massage Therapy

Enhance your muscle fitness, and recovery while targeting areas of discomfort and soreness so that you can perform at your best. Our licensed massage therapists are specifically trained to deal with chronic, or sports-related issues that cause problems. Our licensed massage therapists custom design treatments based your needs and problem areas.

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Sports Massage Therapy

What is Sports Massage?

Sports Massage is an umbrella term for multiple massage techniques used to aid in recovery and improve range of motion after exercise.

How do I decide which style of massage is best for me?

It comes down to the pressure you’re comfortable with and the results you’re looking to achieve. If you enjoy a massage with more pressure and want to focus on improving your range of motion while reducing discomfort due to muscle tightness, Deep Tissue is recommended. If you prefer a massage that uses light pressure and focuses more on both physical and psychological relaxation, then Swedish would be more suitable for you as it has been shown to decrease stress and even alleviate instances of high blood pressure (Gholami-Motlagh et al., 2016; Hodgson and Lafferty, 2012).

When is the best time to have a Sports Massage — before or after exercise?

Unless you specifically request a pre-event massage, which is designed to excite the muscles and increase blood flow, it is recommended that you schedule a Sports Massage after an exercise session, or on a day you are not training, as you may find your muscles too relaxed to perform properly.

How often should a Sports Massage be scheduled?

Sports Massage frequency will depend on your lifestyle and workout routine. The greater stress you’re experiencing, and the more intense your workouts become, the higher the frequency of Sports Massage is recommended. In general, 1-3 times per week will be sufficient to counteract the negative effects of hard training as well as speed recovery to improve progress and performance.

What is Pin-and-Stretch Technique? What are the benefits?

During your Sports Massage session, your bodyworker will place an “anchor” (this may be a thumb or knuckle) with one hand and stretch your limb with another. The purpose of this is to isolate part of the muscle to allow for more focused work. This can lead to the improved motion of soft tissue, release entrapped nerves, as well as increase blood flow and lymphatic drainage.

What are “knots”?

Very simply, “knots” are points of adhesions, where extra layers of tissue have been laid down over time due to repetitive stress and strain of exercise, and even a sedentary lifestyle. This can lead to decreased mobility, increased levels of pain, as well as muscle weakness (Bron and Dommerholt, 2012).

What are Trigger Points? Are they the same as Knots?

Trigger points are essentially knots that can cause local or referred pain. You or a massage therapist can feel them, as they are painful nodules in your muscle. Techniques such as Trigger Point release (included in Sports Specific Massage services) can help to remove these nodules, causing a reduction in pain and a subsequent increase in the affected muscle’s functioning (Seidenberg H. and Beutler, L., 2008).

How could Sports Massage benefit an athlete?

Scar tissue development, stress hormone production, swelling and adhesions are all inevitable consequences of physical activity. Sports Massage has been shown to alleviate these symptoms, increase dopamine, and can even reduce muscle soreness and inflammation post workout (Zainuddin et al., 2005).

Could Sports Massage have any benefits on sleep?

Sports Massage may be able to reduce insomnia and improve sleep patterns by allowing individuals to experience the deeper stages of sleep (Hachul et al., 2014; Kashani and Kashani, 2014).

How long is each massage session?

At Hybrid Gym Los Angeles, we offer private massage sessions for targeted muscle groups to the full body for 25min, 50min and 80min. Appointments are available throughout the week from Monday through Saturday.