The firm foam cylinder is ideal for easing out muscle knots and soreness post-workout (see: 7 awesome ways to use a foam roller), but that’s not all it’s good for in your fitness routine. Try these five exercises to get a whole different kind of slow burn. Do 15 reps of each move then go on to the next, only resting if you need to. Aim for four sets for a 25-minute total-body tone-up. Finish off your sweat session, of course, by rolling out your muscles from head to toe.
—Amy Roberts, NASM-CPT
This one targets the glutes and hamstrings. (A) Stand with your feet shoulder-width apart, and place the roller up on end about a foot and a half in front of you. (B) With your hands atop the roll end, slowing hinge at your hips, sending the roll forward at an angle, and your butt back behind you; your knees will bend slightly. Contract your butt and backs of legs and press your hips forward to lift your body back to standing. Do 15 slow, deliberate reps.
Hit your chest, arms, and shoulders with this variation to the bench press—the roll adds instability so more muscles engage, and also allows your elbows to drop lower so you’ll get a greater range of motion. (A) Grab a pair of heavy dumbbells (at least 10 pounds). Lie down atop the foam roller the long way, so the cylinder is along your spine and supporting your head, and hold the dumbbells out to the sides, elbows bent so your upper arms are in the same line. (B) Press your arms straight up so your hands hover above your chest and the dumbbell ends come close together but don’t touch. Resist the weight as you lower your arms back down. Do 15 slow reps. (For a greater focus on your triceps, keep your elbows in close to your body.)
This simple tweak to an already-core-challenging hold makes the upper back work even harder. (A) Rest your knees on the floor and place the foam roll perpendicular to your body, hands resting on it. (B) Come up into a solid straight-arm plank position, toes tucked behind you and hips level with or just lower than your shoulders. Aim to hold it for 30 seconds. Feeling little too wobbly on your hands? Come down onto your forearms, placing the roll under the meatiest part of them.
Adding the roller here taxes the shoulders and engages the chest. (A) Stand with feet hip-width apart, holding the roll down in front of you with hands on either end. (B) With straight arms, begin pressing in on either end of the roll while simultaneously raising the roll so it’s parallel to the ground. Keep pressing in with your hands as you lower the roll to the start position. Do your 15 reps at a slow, controlled pace.
Here’s a great move for fab abs. (A) Lie on your back, holding the roll the long way at the top end above your body. (B) Bend your knees and lift them up toward your hands, pinching the lower end of the roll between your feet. (C) Release the roll from your hands, then extend both arms and legs out (the roll is between your feet/legs). (D) Slowly bring legs and arms back in, passing the roll from feet to hands then extending your body again (roll is now in your hands). That’s one rep; do 15.
Original article and pictures take www.womenshealthmag.com site
Foam rolling stretches can lead to a successful post-workout recovery. However, oftentimes these exercises and stretches are performed incorrectly, ultimately decreasing your efforts. Increase your recovery success with the dos and don'ts of foam rolling.
Stretches, warm-ups, and cool-downs are just as essential as the main exercise practice. With the popularity of foam roller stretches, how do they accommodate workout recoveries? Should you be foam rolling, too?
What is Foam Rolling?
Foam rolling utilizes a foam roller to provide myofascial release, or the relaxation of contracting muscles. When you exercise, muscle fibers tear and swell and can create adhesions, or thick "knots" of muscle fibers, over time. Foam rolling exercises helps to smooth and lengthen tight muscles. When muscles are relaxed, blood flow and circulation is improved and promote a speedier recovery.
Nonetheless, foam roller stretching can contribute to successful post-workout recoveries. Unfortunately, though, foam rolling exercises are often misperformed, reducing their effectiveness. Increase your recovery success with the dos and don'ts of foam rolling.
DO:
Foam Roll for Recovery
Use foam rolling exercises to help the body recover from sore muscles. Foam rollers can help speed up the post-workout recovery and healing processes, keeping the body healthy and ready to go for the next workout session.
Go Slow
Position the foam roller on the direct muscle you are targeting, then position yourself over the roll. Relax and use your body weight to slowly roll over each area at least 5 to 10 times. Feel free to pause to relieve tension.
Spend More Time on Sensitive Areas
Although you can and should target all body areas, spend more time on sensitive areas. Continue rolling back and forth until the tenderness eases.
Stay Hydrated
Dehydrated muscles can create more harm than good. It is important to stay hydrated and drink lots of water after foam rolling!
DON'T:
Undermine Their Need
Effective foam rolling can be used and needed to rid and reduce muscle adhesions. Do not think foam roller stretching is only for high level athletes!
Only Use for Sore Muscles
Don't assume foam rolling is only for flared muscles. Foam roller exercises can also be used as part of a warm-up or cool-down routine and assist in improving muscle length and flexibility.
Think They're All the Same
Not all foam rollers are created and treated the same. Low-density rollers will provide less pressure compared to more firm, high-density rollers.
Ignore Pain
If you have ever used a foam roller, you may know its use is quite different than a relaxed massage. However, it is important to discontinue rolling if the pain is unbearable. Foam rolling should be uncomfortable, but tolerable.
The Complete Guide to Workout Nutrition [Infographic]
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The Ultimate Guide to Workout Nutrition
We’re more concerned than ever with maximizing our workout efforts and getting the fastest results. Effective workouts demand complete nutrition, and these simple guidelines will help make the right choices to refuel the body.
Recovery Time is Critical
Recovery should be thought of as a window of opportunity. Approximately 30 minutes after cardio, the body is optimized to replenish its energy stores— muscle and liver glycogen. For strength training, the window is extended up to two hours post-workout. Muscle protein synthesis occurs, setting off muscle tissue recovery and repair, replacing fluids, and helping the body adapt to the stresses of the workout.
Strength Training
Pre-workout: Building lean muscle requires a ready supply of protein for tissue repair. The more intense your efforts, the more protein you’ll need. Carbohydrates should constitute 75 percent of a pre-workout meal, and protein should constitute 25 percent. Protein must first be broken down into amino acids in order to be used by muscles to repair and build lean tissue. 1-2 hours prior to strength training, consume protein in order to have an adequate reserve for the upcoming workout. The amount of protein required is based on body weight, intensity level, length of workout, and gender. Recent studies suggest taking in around 10-20 grams of high-quality protein within 2 hours after strength training is usually enough to jumpstart recovery and prevent muscle loss.
Cardio
Pre-workout nutrition for a cardio session requires more carbs than protein. Carbs give you the energy to power through an intense workout. Carbohydrates should constitute 75-10 percent of a pre-workout meal. Carbs are metabolized into glucose (energy) very quickly. Your pre-workout meal should be consumed between 30-60 minutes before hitting the gym. Add protein and fiber to deliver a steadier supply of energy throughout the workout and prevent fatigue resulting from consuming only carbs. Low glycemic index (GI) carbs release sugar into the bloodstream more slowly and tend to contain more essential nutrients like fiber. They are generally optimal to consume 30-60 minutes prior to either a strength training or cardio workout (also good to consume post-workout). Examples include whole foods like whole grains, vegetables, fruits, and beans. High GI carbs release sugar very quickly, providing a quick but brief energy boost. Best to consume before an intense cardio workout, and examples include white bread, white rice, and packaged snacks.
Strength Training
Your pre-workout meal should include low GI carbs to give you the energy you’ll need, and protein-rich foods to store in reserve. Examples include: Egg white omelet with spinach, whole grain toast, and skim or soy milk. Smoothie of protein powder, soy or skim milk, high GI fruits— such as mango, peach, or pineapple— and flax seed. Greek yogurt with banana, walnuts, apples, and honey.
Cardio
Eat a small snack to help boost blood sugar levels pre-workout, especially if your cardio workout is before your first meal or between meals. Examples include: Whole, mixed grain hot cereal with raisins and walnuts, skim milk, and honey. Scrambled egg whites in a whole grain pita with a sliced apple. Greek yogurt parfait with layers of banana, peaches, and granola. Fruit smoothie made with soy milk, ice, banana, strawberries, and honey or brown sugar.
Post-Workout
After a strength training workout, dietary protein is more readily used for muscle building, rather than fat storage. A protein shake or meal within 2 hours of a workout will give your body what it needs to build lean muscle. Although many believe consuming a protein drink during a strength-training workout is best for building muscle, no significant evidence supports this. After a cardio workout, hydration is the main goal. A significant amount of water is lost through perspiration. Pure water is the best source of hydration of the average exerciser. Sports drinks like Gatorade and PowerAde replenish lost electrolytes, but contain large amounts of sugar and calories. Only athletes may need the extra electrolytes that make sports drinks worth the sugar and calories. Generally, the average workout doesn’t demand the extra calories and electrolytes in sports drinks. Coconut water is a great alternative to sports drinks, offering lots of potassium and magnesium, which restores your electrolytes. Also, after a tough cardio session, your energy resources may need replenishing with a carb-rich snack or meal. Post-Workout choices For strength training, protein and carbohydrates are needed after a workout to help repair muscles, replenish the body’s glycogen stores, and prevent muscle soreness. Examples: Chocolate protein shake with protein powder, skim or soy milk, and a banana. Half an avocado stuffed with cottage cheese and tomato. Spinach salad with a sliced chicken breast. Whole foods are the best option because they offer complete nutrition. They provide many micronutrients and essential fiber and help keep you feeling satiated. The best whole food choices contain complete, high-quality protein and provide nearly every essential vitamin and mineral. These include eggs, fish, chicken breast, turkey, low-fat milk, cottage cheese, and Greek yogurt. For cardio, the key is to replace both carbohydrates and electrolytes lost during a workout. Examples: Banana sliced lengthwise and spread with peanut or almond butter. Mango smoothie with mango chunks, vanilla yogurt, ice, and honey. Sliced apple with a handful of walnuts. Whole grains, fruits, and veggies are the best sources of carbs for a workout. Again, whole foods are best, but smoothies and shakes are a good quick fix. One of the best protein-carb combos is chocolate milk. It provides an optimal balance of carbs and protein and is recommended for both strength and cardio training. Chose low-fat to avoid excess fat and sugar consumption. Consume 8 ounces to obtain necessary nutrients after a workout.
What About Nutrition for Circuit Training?
Circuit training, combining strength training with periods of cardio work, requires just a few adjustments. Have your protein 2-3 hours before your workout. 30-60 minutes before your workout, have a carb-rich snack, such as a piece of fruit and slice of toast, or a mango smoothie. Post-workout, drink plenty of water and have a post-strength training meal with an extra carb, such as a piece of fruit. 30-60 minutes after training, replenish with a 3:1 ratio of carbohydrates and protein to ensure adequate muscle repair and recovery. Consume a regular meal 3-4 hours after a workout. The right workout nutrition is very important, but it doesn’t have to be complicated or difficult to fit in. Plan ahead to ensure the body has the right nutrients for fast, adequate recovery.
What's Good with Derek Flanzraich Original article and pictures take greatist.com site
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