There are two types of exercise in this context, aerobic and anaerobic. The term aerobic means “with oxygen”. So, anaerobic means the opposite of aerobic, or “without oxygen”. So if we are talking about aerobic exercise, we are talking about exercise with oxygen.
I know what you are thinking. “Isn’t any exercise we do with oxygen?” That is true, we have to breathe for every exercise, but aerobic exercise is a little more complex than that. Typically aerobic exercise requires the body to work over a long period of time and an anaerobic exercise is performed quickly. For example, a single 100m dash is an anaerobic exercise and a marathon is an aerobic exercise.
The energy that the body uses when performing aerobic exercise will come mainly from fat cells after your body has used the carbohydrates that your body has readily available. This is why you always hear that distance running is such a good fat burner. When you perform short duration exercises your body never gets a chance to tap into those fat reserves because it is being fueled by that pasta you ate the night before.
Almost any exercise can be made aerobic. That 100m dash I was talking about earlier can also be made into an aerobic exercise by stringing a bunch of them together. Other good aerobic exercises are running, hiking, swimming, dancing bicycling, and cross country skiing. You don’t need to have lots of equipment for doing a good exercise. In many cases, just a good foam roller in the only thing you need at home for doing exercise. If you are looking for leading foam rollers in UK, then continue reading this guide. We will be discussing the top foam rollers of 2017 later in this article.
Use the following guidelines to choose, or to make, an aerobic exercise.
1. Perform the action for at least 30 minutes
2. Use primarily the legs (large muscle group, uses a lot of oxygen to operate)
3. Anything that causes you to breathe deeply, but not be out of breath (you should be able to carry on a conversation).
4. Keep heart rate above 60% and below 80%
Importance of Stretching
Stretching serves more than one purpose. The number one reason to stretch is to help prevent injuries. Having a wide ROM (range of motion), or flexibility as some call it, is going to prevent a lot of injuries that occur from falling, twisting, bending, turning, etc. That pretty much covers almost everything you do in a day. The reason having this increased ROM helps to prevent injury is because your limbs will be able to move a lot further before becoming strained.
Another benefit of working on flexibility is joint stability. This is increasing the strength of the little muscles that hold your joints together. Stronger, tighter joints is a good thing, especially was we age. Increasing joint stability will also improve your posture.
Stretching also increases blood flow to our muscles. This increase in blood flow helps with growth and repair. The more oxygen and nutrients your blood can deliver the faster you will recover from a strenuous workout.
Now, how do you stretch properly? Many of you have probably had some bad Physical Education teachers in the past who made you stretch before you did anything, didn’t you? He was teaching you something very wrong that could very well get you hurt at an older age. It is important that you do some kind of warm up prior to stretching. Stretching a cold muscle can cause injury. A 5-7 minute warm-up jog, brisk walk, bike ride,elliptical run, or whatever your favorite machine might be will be all you need. Spend about 5-10 minutes stretching the entire body.
After you stretch, your normal routine of weights and/or treadmill is fine. I would also recommend that you stretch the muscle you are working at the end of each workout you do. For example, if I just bench pressed, I would stretch my pecs, or if I just finished running I would stretch my calves,quads and hamstrings again.
Do You Really Need Foam Roller
As we said earlier, heavy exercise equipment are not necessary for most of us who do light exercise at home. We can though buy a good foam rollers that is not expensive and have great benefits. The benefits of foam rolling have to do with the mobility of the fascia. Again, from the things we do, this area can become shortened and affect the function of the hips and put additional stress on the low back. Regularly using a Foam Roller – especially a deep tissue massage roller – offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility. Foam roller exercises and other self-myofascial release techniques have become increasingly popular, and for good reason. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body.
- Begin by lying down in a plank position and place the GRID Roller just above the kneecap.
- Regularly rolling pre and post workout will mean you will help prepare your muscles for the workout ahead and also help with post muscle recovery.
- Partly that stems from a better understanding about the healing benefits of soft tissue care, or massage.
- Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.
- Slowly roll down (about an inch per second) towards the hip.
The principle holds that by applying direct and sweeping high mechanical loads to muscles and tissues, you stretch and massage the underlying tissues. Massage can ultimately become cost-prohibitive since unless you are an athlete or just have a few hundred extra bucks lying around, you probably opt infrequently for a massage as a luxury or a splurge more than a necessity. Many runners will stretch to try to keep their muscles healthy, but is stretching really enough? If you find a tender spot, stop and hold for about 20 seconds. This is believed to reduce thickening, adhesion, and tension of the fascia [connective tissue] and muscle, and can potentially reduce fatigue, improve recovery, and enhance range of motion.
A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. A foam roller is a simple piece of equipment that anyone can use for self-myofascial release. Then resume the rolling. When rolling or working on tight/sore muscles you will experience discomfort or pain. Self-myofascial release, or self-massage, is a great habit for athletes and weight lifters alike.
After four rolls, bend the knee 4 times. Think of it like the pain you get while stretching. This is because the health benefits increase fitness at a very affordable price. Make sure to breathe through all of the rolling. For instance, a one-hour massage costs in excess of $50, while foam rollers are readily available for $30 and less. >Using foam rollers can reduce the risk of developing adhesions. Tissue adhesions are created as the result of collagen binding between layers of muscle. If a muscle is held in a specific position during extended periods of inactivity or overused during repetitive motions, collagen can form between the layers of skeletal muscle, which can create adhesions or knots that restrict the ability of muscle sheaths to slide against one another.
Choosing the right foam rollers in 2018
If you’ve already tried using a foam roller, you may have a love/hate relationship with it. For a deep tissue massage or core stability workout due to firm construction, You will need a hard foam roller. or yoga, pilates and stretching, use low density foam roller as they are more effective. Now depending on your pain tolerance and how tight your muscles are you’re going to need a different roller. It’s a little like a combination foam roller and lacrosse ball in that it covers more surface area than a lacrosse ball, but what most people really like to use this for is to make sure they’re avoiding a particular bone when they’re rolling, particularly the spine. The process of using the roller can be uncomfortable, but massaging knots (also called trigger points or myofascial adhesions) may help free your muscles of their grip. (more…)