Category: training and exercises

 

Hi guys

So what’s the deal with foam rolling? Is there benefit to rolling out those muscles on a regular basis?

I’m not a big fan of stretching and rolling 🙄 (pure laziness, not because I think there is no benefit to it!)

For a couple months now, I’ve been struggling with sore muscles and little aches and pains all over. 😣

I decided to take action. I started using my foam roller every 2nd day for at least 15 minutes at a time giving a day to rest in between. I made sure to hit all those sore areas (which were mainly my glutes, hammies and quads) rolling slowly and carefully making sure not to hurt myself. I won’t lie, it’s not a fun, comfortable feeling when first starting out!  😂 But.. after a week I already felt a big difference and not as stiff as before.

Now I’m making it a habit to roll at least 4 times per week and I have lengthened my sessions too.

What is a foam roller?

A foam roller is an exercise tool used for massage. While usually long and cylindrical, they come in many shapes, sizes and different textures. They are used for self-massage which help soothe and prevent tight and sore areas on your body. The process of rolling out tight muscles and relieving tension is also called myofascial release.

What is Myofascial release?

Myofascial release is the application of low-intensity forces to soft tissues over a long period of time. The aim is to allow contracted muscles to relax, which will improve blood flow and nutrient flow to the area. The effect is that muscles work with smoother motion because of reduced internal rubbing.

Rolling on a regular basis helps reduce injuries and improves blood flow to your muscles which means quicker recovery time after hard training sessions. It also improves flexibility. 😀

Here are a couple tips when getting started:

* Perform foam roller sessions when your muscles are warm or after a workout.

* Use the roller only on muscle tissue and avoid joints, tendons, or bony structures. Focus on areas that are tight or have reduced range of motion.

* Roll up and down very slowly until you find a tender spot. Apply gentle pressure to the area until the pain eases. Never roll quickly or rush over a sore area.

* If you find a particularly painful area (trigger point), hold that position until the area softens. It may feel tender or bruised at first.

* Avoid using a foam roller on your lower back. Since back muscles are rarely the cause of low back pain, the roller won’t ease pain, and could even make it worse.

* Foam rolling is not ideal for some medical conditions such as congestive heart failure, bleeding disorders, or some skin conditions. If you suffer from any of these disorders then check with your doctor beforehand.

If you don’t have a foam roller you could use a hockey ball or a tennis ball which hits the spot very well too. 😅 Rolling out the feet using a tennis ball will help with planter fasciitis.

The plantar fascia is a thick band of tissue that connects the heel bone to the toes and creates the arch in the foot. Planter fasciitis occurs when the fascia becomes inflamed. This is due to overuse, over stretching it, or wearing shoes that don’t provide enough support.

Symptoms include pain in the sole of the foot or the heel and sometimes spreads toward the ankle and toes.

Simply place the arch of your foot on the tennis ball and roll the ball back and forth while applying gentle pressure. Do this for 2 mins per foot and repeat 2 to 3 times per day. This will release tension and improve flexibility.

Foam rollers are an inexpensive way to get many of the same benefits as a massage therapist in the comfort of your own home.

This is what I call bang for your buck.😎

Wishing you a happy weekend further. 

Sam🌞

Hi guys

I hope you are all having a good week so far! It’s almost weekend 😀

The bulky question is probably the most common question asked (mainly by ladies) before embarking on a new exercise program/journey. ‘Will weight training make me look big and bulky?’

The truth is

No, weight training, for most woman should not cause bulkiness. Reason for this is because :

Women don’t naturally produce as much testosterone as men do and testosterone is what causes muscle mass and size.

Woman have high levels of estrogen in their bodies which makes it very difficult to achieve a muscular look. When women lift weights, the changes to their muscles are mostly related to tone, strength, and endurance rather than an increase in size. The result is a firm and toned look. Not a bulky look.

A common complaint when starting a new exercise regime is that a couple weeks down the line, some people feel ‘bulky and heavier.’ The scale might show an increase in numbers. This is often where weight training gets all the blame.

If we step back and take a good look poor diet is to blame. It’s a simple maths equation. Calories in vs calories out. In other words if you eat more calories than you burn it will result in weight gain. (Not caused by lifting weights but by over indulging 😬🍕🍔🍟🥨🍰) sorry to be the one to say it! 🙈

I’ve often heard, and have used this excuse myself too. ‘I can have seconds because I trained today’

or

‘I can treat myself to a slice of cake because I had a workout this morning’.

It’s a dangerous path to follow because calories stack up very quickly and before you know it, you have easily eaten far more than you have burned in your session.

Hard training is usually accompanied with an increase in appetite and therefore many people increase their portion sizes. This is why it is so important to fuel your body with the best types of healthy food and supplements which will keep you feeling full and energized, all while giving you the strength and stamina to smash those workouts. Portion control is extremely important when training especially if you are looking to lose weight.

Here are a couple reasons why you should consider ditching the treadmil and those boring cardio routines and pick up some dumbbells instead 💪🏼

Weight training promotes:

* Increase in bone density and prevention of bone loss as we age.

*Increase in confidence.

*Promotes fat loss.

*Decrease in the risk of osteoporosis.

*Reduce in the risk of injuries and day to day aches and pains.

*Improvement in posture and reduced back pain.

* Increase in energy

* Promotes better performance.😉

* Eases joint pain.

* A healthy heart.❤️

* Weight control

* Shapes and tones for a kickass body.

Weight training is an incredible tool which you can use to sculpt and mold your body to the way you want it to be. It’s not necessary for woman to lift heavy weights to achieve great results. Pushing yourself to lift as much weight as possible could lead to injuries, especially if poor form is used. This means you might be forced to take time off from training. Nightmare situation 😱

Cardio still has its role in a workout. I like to add In short bursts of cardio exercises into my sessions aimed at pushing the heart rate up and then lifting weights in between.

At the end of the day, you should always listen to your body. Everyone is different and we respond to exercises and training methods in different ways. If you feel that your body is not responding or that your body is responding negatively to a specific style of training then the first step is to clean up your diet and then re-evaluate. If you are still unhappy then consider changing it and doing something else. You gotta figure out what works best for YOU and what will leave YOU feeling and looking YOUR best at the end of the day.

Have a fabulous Thursday 🐝

Sam