Simple Home Exercise Guide Using Foam Rollers

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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. Foam rollers 2017

  • 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

Best foam rollers UKIf 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.

  • A step up from synthetic foam Polyurethane has a firmer, more durable construction.
  • And while some experts recommend ditching a foam roller and going straight for the PVC pipe I caution against that.
  • You can put the balls on either side of their spine and use it to roll problem areas, and people often use it to focus on the lower back or the neck.
  • Some athletes report increased range of motion, improved blood flow and decreased recovery time after foam rolling.
  • Easy to clean and the Polyurethane coating will remain hygienic even with intensive use as it doesn’t absorb sweat or dirt.

Again it depends on the type of muscles you’ll be using your foam roller on. The ProSource Foam Roller comes in two different lengths: 13-inches and 26-inches. Features such as multiple density zones and a sturdy EVA foam interior makes this foam roller a solid choice for anyone seeking deep tissue massage and trigger point muscle therapy. Traditionally foam rollers are cylinder shaped, full round and approximately 90cm in length. Using a foam roller should be added to any athletes stretching routine.

Both models have a slightly larger diameter at 6-inches than the #1 GRID roller which is only 5.5-inches. Whether you need to roll out an IT band or your entire back, you’ll have plenty of surface. Over the years improvements in technology and design have allowed foam rollers to develop into more complex shapes enabling the user to target the specific muscle group they are looking to treat. No matter if it’s before a game, a workout, or a marathon, it’s important to get those muscles warmed up so they are ready to perform. This makes the ProSource somewhat easier for travel if you plan on taking it to the gym, though both 13-inch models should travel well.

The roller’s bumps are firm yet flexible enough for more sensitive areas. When it comes to material, a foam roller can be made of a polyethylene foam, which is softer but can warp over time, or an EVA foam that tends to be denser and a bit more durable. For the beginner, we recommend starting off with an EVA foam roller which would be similar to those which you’ll find in your local gym or pilates and yoga class. The intensity of foam rolling is typically likened to the intensity of an aggressive deep tissue massage. This is another really common questions I hear – what size of foam roller is best for me?

There are also rollers that have reinforced plastic cores to help maintain density and increase their durability. They concluded that using the roller increased range of movement as much as static stretching but that the foam roller improved isometric strength and jumping ability compared to static stretching (and the control group). They went on to conclude that Self Myofascial Release using a foam roller could be used to aid strength or power performance. Beginners may want to start with a softer roller and graduate to a more aggressive roller as you become accustomed to rolling. I generally recommend the mid sized rollers (around 12-16 inches) for the averaged size person. Firmness and texture of the roller will determine the aggressiveness of the massage. If you’re taller you may want a longer roller (think 16-24″) so that you can hit all of the parts of your body while rolling without adjusting the positioning.

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