Using foam rollers is common among athletes and the practice is a type of Self Myofascial Release Technique. Most often, they are used to massage your muscles and help release knots that can occur with vigorous exercise. The top reason why athletes choose foam rollers is because they have the potential to help speed recovery after a workout. The term “myofascial” refers to your muscular system, as well as the soft tissue that surrounds your muscles. Using foam rollers helps get to the soft tissue, from the surface of your skin all the way down into the deeper portions of your tissue and muscles.
Foam rollers might be used most often by athletes, or those using them under the care of a chiropractor or physical therapist, but that doesn’t mean you can’t use them too. In fact, many experts say that foam rollers are something that everyone should be using. The main reason being that foam rollers work to loosen muscles and release tension that accumulates due to normal daily activities.
When you use the foam rollers, you apply pressure to specific points on your body for 30 to 60 seconds, helping loosen the muscles throughout your body. There are several reasons why adding foam rollers to your routine is a beneficial.
Increase Joint Mobility, Peak Performance and Range of Motion
When you use a foam roller before and after you exercise, you effectively boost your range of motion and joint mobility. Combined with flexibility, joint mobility and range of motion are important for reaching your peak performance. These three factors also boost your speed, your muscle adaptability and your power.
When you spend many hours a day sitting, like people who work in offices often do, the fascia in your body tends to settle into patterns that increase your risk of stiff joints, reduced mobility and pain. When you use a foam roller, you work to break up the fascia, which helps restore normal function and motion in your muscles and tissue. It will also help cut down on the stress that sitting all day long can do to your body.
Improves Circulation, Which Boosts Performance and Health
Each time you use a foam roller, you increase circulation in the body, especially in the specific area where you are rolling. The point of myofascial techniques, such as foam rolling, is to open blood vessels, boosting oxygen flow and allowing more nutrients to move through your bloodstream. Foam rollers also help rid your body of certain by-products from exercise, including carbon dioxide and lactic acid. When you have more oxygen in your muscles and fewer by-products, you have more power and adaptability and less fatigue and cramping. Healthy circulation is important for your entire body, including your internal organs, from your heart to your brain. By combining foam rolling with exercise, you can boost your performance and continue to excel.
Improves Recovery and Reduces Injury and Soreness
About 24 to 48 hours after an intense workout, you will often experience muscle soreness and stiffness. Using a foam roller shortens recovery time by boosting healing through improved circulation and breakdown of exercise by-products. The deep tissue massage that a foam roller provides helps break down scars and adhesions that occur in your muscles and tissues when you exercise. Adding a foam roller to your pre-exercise routine helps loosen your muscles before you get started, which gets the blood flowing and cuts down on your risk of injury. This can also help reduce the chances of muscle strain and injury during your actual workout. However, rolling is not an adequate substitute for proper stretching as your warm up or cool down routine.
Creates Healthy Connective Tissues for a Stronger Body
Fascia is one type of connective tissue in your body and is produced naturally within your body. However, if it isn’t laid properly in and around your muscles, it doesn’t move and work like it should, because it is improperly shaped and directed. This can result in poorly laid patterns of fascia, restrictions and adhesions that can interfere with your workout, resulting in compensatory movements that increase your risk of injury, poor performance and pain. Each time you use a foam roller, you help align the fascia and ensures that new fascia develops and is laid down properly. This will save you recovery time and means you won’t have to pay a massage therapist to help you recover after an intense workout.
Reduces the Appearance of Cellulite
Cellulite is often thought of as the result of changes to your connective tissue and leads to dimpling on the surface of your skin, especially on the thighs and buttocks. Cellulite can also occur due to the build-up of toxic materials in your body and poor circulation. Women are more prone to cellulite, though some men experience it as well. Because using a foam roller boosts circulation, maximizes nutrient flow, removes waste products and promotes healthy fascia, using one can help reduce the appearance of current cellulite and prevent the formation of more. Combined with a healthy meal plan and regular exercise, using a foam roller is an effective way to improve your body’s connective tissue formation for smooth skin.
As you can see, there are a variety of benefits to using a foam roller, which includes reducing aches and pains after exercise, as well as boosting your mobility. Foam rollers can also increase your range of motion, adaptability, strength and balance. It only takes a few minutes to benefit from using a foam roller. Just a few minutes per day can help you feel better and boost your performance.
How to Choose a Foam Roller
Which foam roller is best? Spikes or no spikes? Does expensive mean better?
These are common questions among people who are considering buying a foam roller. There are a wide range of foam rollers on the market. They vary in price, size, shape, design and material. The one you should buy is based on several factors.
No single foam roller is best for everyone. Your primary objective is to find a foam roller that improves circulation, triggers pressure points and helps you recover after a workout. Figure out what you want from your foam roller and that should take the guesswork out of choosing the one that’s right for you. Consider the following when making a decision:
Do I need bumps? What material is best? Foam or EVA? Can I use a PVC pipe tool or pool noodle?
These are all features of a foam roller and the more features it has, the more the price may go up.
MATERIALS AND DURABILITY:
Softer materials will flatten and lose their shape more quickly than harder ones, but you can often still use the foam roller, even if it’s lost some of its original shape. The materials used to create a foam roller determine its durability and density, which is how hard the foam roller is and how much pressure it applies to your muscles. Both PE and EVA are standard foam roller materials and generally have the softest feel. Harder EVA and EEP offer more pressure to your body and are firmer to the touch. The highest density foam rollers are those with an EVA or PVC pipe cores. This will be the hardest type of foam roller. The one you choose should be based specifically on what you need your foam roller to do for you.
Foam rollers have a variety of surface textures. You might see spikes, a grid pattern, “Y” shaped grooves or something else. These are usually advertised as a way to increase the benefits of the massage. Experts aren’t entirely sure whether these styles are more beneficial than the traditional ones. Choosing a design is largely a matter of personal preference, but it can be difficult to target your muscles with a textured foam roller and you might be better off using a trigger point ball for this purpose instead.
The standard foam roller length is between 33 and 45cm and 13 to 15 cm in circumference, but you can also find them in other lengths and widths. Travel sized foam rollers will be much smaller, while full length models will be longer. The one that’s best for you, again depends on what you need it for. Most people can’t effectively use a travel sized roller, but they can be beneficial for your gym bag.
Ask Yourself These Three Questions for Find the Perfect Foam Roller
What will you use it for?
A softer foam roller is ideal for people new to the practice who simply want to reduce muscle soreness.
A firmer foam roller is ideal for people who don’t mind a bit of pain and who want a deeper massage.
If you want to use your foam roller during exercise, firmer is better for balance and performance.
A longer sized roller is ideal if you want to lay back onto it without compromising the support and natural alignment of your spine.
How much space do you have?
A small foam roller is ideal for your gym bag.
Standard or long foam rollers are best if you want to exercise on yours. Long is best for lying on.
Don’t have a preference? Small or medium is your best bet.
What’s your budget?
Do you want the latest and greatest when it comes to foam rollers?
Do you care about the brand name?
How often do you plan to use the foam roller? Will you stop using it eventually?
Yep, yet again it’s that time of the year when we chalk down resolutions and make plans about all the things that we would like to change about ourselves and our life. While 2018 is a new year, it doesn’t necessarily mean that all we set out to do is going to be achieved exactly as we want it to.
In fact, before January, we have December and that is the month of celebrations, frolic, but also fun, beauty, exuberance, parties, and the chance to eat a lot of delicious foods. If you didn’t know, it’s this time of the year that people start hitting the gym more than ever and that is for good reason. We will put on a lot of weight and want to make sure that we get it off as soon as possible. Gyms are also known to offer Christmas specials, so you have all the reasons in the world to sign up for a gym membership, right?
Well, the thing is that you’re not the only one and there are many other people like you who want to get in shape or bulk up before New Year and after, of course. Time flies though and when you find yourself in the situation of actually having to go through with your plans, you suddenly don’t know how to do that. Luckily, you’re not the only one having this problem and there are many other people just like you who need a helping hand to get motivated and get started with working out. With that in mind, in the paragraphs below we’ll let you know more about the things you can do in order to strategize your plans and make 2018 the best year of your life. Well, at least when it comes to getting fit and looking great that is!
Maintain a journal and keep a tab of yourself
So you finally have a few fitness resolutions and you want to go through with them. This means that you’ll need to commit yourself to hitting the gym for several hours a week. After all, when it comes to doing something, we all know that it’s easier said than done, but there are ways you can improve your motivation and eventually achieve your goals. One of the things that you could do though if you want to get in shape in 2017 is to maintain a journal. This journal will be a very important motivational factor for you.
Write in your journal exactly the way you feel when you workout, but also remind yourself that the only way to get in shape and feel better about yourself is to continue hitting the gym. Now you also need to have goals and your goals need to be achievable, measureable, specific and results oriented. Remember that you don’t have to be too hard on yourself, since if you are, then you may fail with your exercise routine.
Your resolutions need to be achievable
One of the things that many people seem to get wrong is that they set goals that are very difficult to achieve. Well, if you’re just starting out, then you need to make sure that your goals are achievable. After all, you’re just a beginner, so you cannot delve full throttle into a workout that is meant for people who have been training for 3, 6, or even 12 months. In fact, many people will try HIIT or go for the heavier weighs thinking that they will be able to achieve their fitness goals faster, but the only thing they’re doing is setting them up for discouragement. You have to remember that your mind and body need to adapt to the changes in your life and this is a slow process.
Make it look less intimidating and more appealing
A lot of people want to get in shape, but the main mistake they do is that they want to do too much when their body and mind is not prepared for it. If you plan to do a record number of bench presses or maybe push-ups, then you will eventually quit going to the gym since your body will most likely find it impossible to put up with your new lifestyle. If you don’t want to hit a dead end, then you need to come up with small plans and achieve small goals before moving on to achieving greater things. After all, if you want to start with the type of training that a professional would consider, then your mind will be the first one to give up.
Give yourself credit for your achievements
You probably know that great feeling you get when you master a certain technique, when you do a perfect squat or maybe a perfect lunge. After all, you worked hard in order to be able to execute them perfectly, so you need to give yourself credit for that. When you learn how to appreciate your hard work, you will be 1 step closer to achieving your fitness goals.
Make it interesting
If you really want to be motivated so that you can continue hitting the gym, then you need to make sure that your workout is as interesting as possible. If you want to go to the gym for 5 days a week, then you need to come up with exercise routines that are all very interesting. For instance, you can do TRX, Pilates, body combat, but also Power Yoga, Zumba, and maybe take some Boot camp classes as well. If you make it interesting, then you will certainly not feel like you have to quit going to the gym anytime soon. Variety is the spice of life and this is very true when it comes to training in the gym.
Being too hard on yourself is not recommended
If you don’t follow them strategically, even the best planned resolutions will fall short. When you plan and implement you may feel excited about the things you will do and achieve, but when it gets fagged out, then your interest will also drop. That is the point when your workout will start suffering as well. However, you never have to be too hard on yourself for the fact that you could not achieve your goals when you wanted to or because you failed a workout. Instead, you need to relax and remind yourself that this is part of the whole process of growing as a person and also getting in shape. If you want to be successful with something, then you’ll undoubtedly have to go through a few setbacks.
Ask for help
If this is the first time you’re hitting the gym, then you may see a lot of things that don’t yet make sense to you. When you see how easily others are using those strange machines in the gym, you may feel intimidated to ask them about how to use them. The truth though is that you should never feel bogged down by what other do. Just make sure to plan your workouts and concentrate on your goals. After all, gyms have instructors and personal trainers, so you could certainly ask them to help you learn more about the machines you should use to achieve your fitness goals, how to train properly to lose weight or bulk up, and more.
Get some cool gym wears
Even if you huff and sweat in the gym, you want to look good and that is why you need get gym wear that complements your look. Get some cool running shoe and outfits, but don’t forget about some cool T-shirts, and boxing gloves as well. Not only does your gym wear help inspire you, but it also makes you look cool and give you the confidence to keep training.
When you train regularly, you also need to make sure that you eat healthy foods. Your body needs a wide range of nutrients, including vitamins, minerals, antioxidants, and more in order to function properly and it’s you who needs to provide it with what it needs. As much as possible, try to cook your meals at home and do not eat fast food, foods rich in fats, or sodas, since they contain a lot of sugar which is not good for your health.
Apps and cool wearables
While in the beginning using gadgets may not seem like something you are totally down with using, in the long term you’re going to realize that they can come in handy. Just think about the girl that is running next to you. She looks good, she wears high quality gym attire, but also uses a few gadgets in order to measure her heart rate, count the steps she’s taken, and more. However, if you’re not yet ready to get some gadgets to help you train better, don’t worry. There are many apps you can download and use to train more effectively.
Easily Achieve Your New Year’s Resolution With These 3 Simple Steps
The New Year is finally here and this means that you have to make resolutions about the things you’d like to change about yourself in 2018. After all, you’re not the only one who wants to change something about themselves this year. For instance, the creator of Fit in 30 Workout, Angelique Millis, was in the same boat as you, but she eventually worked hard and got in shape. For many years now she has been helping others get in shape and achieve their fitness goals just because she cares and knows that sometimes it only takes a little push for someone to go after their dreams. Today, she was kind enough to share a few tips with us on the things you need to do to achieve your fitness goals in 2018. Let’s see them!
Resolution: Never eat sweets late at night
1. Choose a day: It’s not really a good idea to stop eating the foods that you like. If you do this, then you’ll eventually fail. Instead, you should set a day in the week when you can eat them, but don’t overdo it.
Make healthy alternatives: Whether you want to eat a delicious and sweet fruit or maybe a bit of chocolate, you can certainly choose to eat a healthy dessert and imagine that you had something super indulgent.
3. Just a nibble: If you have a sweet tooth, then you should only eat a small square of dark chocolate and nothing more.
Resolution: Change your training routine
1.Try a class: Go for a routine that is new to you. For instance, you could try hiring a personal trainer to help you train properly, try small group training or even circuit training. No matter what it is that you’re too afraid of trying, now is the best time to try it.
Get progressive: Sign up for a workout where each class builds on the next. If you do this, then you’ll feel pressured to attend the class every week so that you can continue feeling challenged. In fact, when you think about it, this is a great way to make some friends as well, so go for it!
Start playing with number: If you love cycling intervals or weight lifting, then that’s okay, but make sure that you also change plans from time to time. For instance, doing three sets of eight to twelve reps for the rest of your life is not set in stone, so vary it.
Resolution: Drop five pounds
Eyeing portion sizes is not how it should be done: According to Millis, if you don’t measure your portion sizes, then you will be surprised how much more over the limit you’re actually eating. To prevent that, make sure to bust out the spoons, measuring cups, and even a food scale. In the end, you’ll realize that the extra effort will be well worth it.
Do your math: Keep in mind that 35 hundred calories equals 1 lbs. If you’d like to lose 1 lbs a week, then you have to create a calorie deficit by burning five hundred calories more than you consume a day. To reach that goal, you should cut out foods such as fast food, but also sodas.
Commit to 2 percent: If you train for half an hour, then that equals to 2 percent of your day. No matter if it’s jogging, swimming or something else, doing 30-minute workout is a great way to get in shape and achieve your fitness goals fast.
Resolution: Try tackling an obstacle course, triathlon or marathon
You need to have a workout schedule: You need to find a workout plan that complements your skill level, but also your event and plan your workout into the day. Save a certain day of the week for training and put it on the same calendar you use for special events, business events, etc. Your workout should be regarded as a meeting with yourself that you cannot cancel on.
Find someone to train with: Try to find people that share the same goals as you and train with them. You’ll easily be able to motivate yourself when you train as a group.
Don’t reduce your calories: If you want to tackle an event as an incentive to burn fat, then you should not eat less carbohydrate just so you can lose fat. However, if you want to tackle a longer race, then make sure that you don’t cut more than five hundred calories from your day.
Resolution: Make healthier food choices.
1. Buy healthy foods: Before you hit the supermarket, you need to make sure that you create a healthy list of foods to buy once you get to the supermarket. If it’s not on your list, then make sure you don’t buy it.
2. Don’t shop when you’re hungry: Have you ever noticed that if you go hungry to the store, then you’ll end up buying foods that you may eventually never even touch? Well, to avoid that, be sure to eat something before buying groceries.
3. Choose a day to prepare your food: Mark a day in the week when you’ll buy food and prepare it. By doing so, you’ll become a lot more organized.
Resolution: Make a habit out of exercising.
Schedule it in: Think about the amount of time you can realistically dedicated to training and schedule your workout sessions accordingly. You should train anywhere between 3 to 4 days a week as a novice.
Download new music: If you want to improve your workout’s results, then you may need to download some new music to listen to while training. You can use a wide range of services to listen to music, including 8tracks, Pandora, Spotify, etc.
3. Find a different incentive: If you want to earn cash while getting in shape, then you may want to use an application such as Pact. The way it goes is that you make pacts with other members that you will eat healthy, hit the gym on a specific day and number of times a week, etc. If any of you fail to do what you promised, then you have to pay the other guys or they have to pay you a certain amount of money. How great is that?
At the end of the day, we’re all humans and no matter how you look at it, we make mistakes and will continue to make mistakes throughout our life. How many of you decided to start hitting the gym only to realize that putting up with the daily drill is too complicated? Or join a Pilates class and realize you need something more to achieve your fitness goals? As far as fitness is concerned, we all make mistakes. But hey, it’s 2017 so many of us made plans to get in shape fast. So guys, let’s not make up excuses anymore and start doing something about our weight. After all, do you really want to cry about something forever or stop whining and do something about it right now?
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