The foam roller love it or hate it, DON'T IGNORE IT as you definitely need it to..
What is this foam rolling or myofasial release?
Myofascial release is a very effective hands-on technique that provides sustained pressure into myofascial restrictions to eliminate pain and restore motion.
The superficial fascia is a soft connective tissue located just below the skin, it wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, dehydration or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement, it also causes pain, soreness and reduced flexibility and range of motion.
So what does the foam roller actually do?
The foam roller or myofascial release is a body work technique in which a person uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.
How will it help me?
Simple: myofascial release is a very effective hands-on technique that provides sustained pressure into myofascial restrictions to eliminate pain and restore motion. so if you want better flexibility spend at least 25-35 minutes a few times a week to get improvements on your mobility. (an example, see the short video below with a beastie ball)
Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.
• Using a tennis ball is very effective for targeting muscles of the upper back, like the teres major /minor & rear deltiods also hitting trigger points & relieving tension. If you want to get your overall back & legs the Rumble roller is an excellent choice, for deeper specific targeted areas choose The Beastie ball is highly recommended.
Why is it so important?
Fascia also plays an important role in the support of our bodies, since it surrounds and attaches to all structures. These structures would not be able to provide the stability without the constant pull of the fascial system. In fact, our bones can be thought of as tent poles, which cannot support the structure without the constant support of the guide wires (or fascia) to keep an adequate amount of tension to allow the tent (or body) to remain upright with proper equilibrium.
Habitual poor posture over time and repetitive stress injuries has a cumulative effects. The changes they cause in the fascial system influence comfort and the functioning of our body. The fascia can exert excessive pressure producing pain or restriction of motion. They affect our flexibility and stability, and are a determining factor in our ability to withstand stress and strain.
You have nothing to lose and everything to gain by spending some good quality time before & after exercise, the question is are you going to make the time for yourself?.
Since I'm in a generous mood, here is a free download for some foam rolling positions to get you started click here
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To increase power, strength and mobility, adding even a few minutes of plyometric training to your usual routine can add intensity to your workouts while building more power and strength in the legs.
Plyometrics are quick, explosive types of movement that can help you burn large amounts of calories in minimal time while also strengthening your muscles.
As a form of body-weight exercise that requires minimal or even no equipment (other than your own body), plyometric movements have been around virtually forever, although they didn’t start out as “exercise.”
Getting your muscles to contract & expand efficiently is key to good power, you can't just rock up & expect to do a one rep max lift or squat if you've been out of the game for a while.
Increased rate of "force development" and neural drive of the muscle following resistance training
is what you want, so in the video doing "plyometric eccentric jumps" ( jumping down then up repeatedly) is a sure fire way stimulate the muscles & so improving exercises like squats.
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Some people avoid avocados due to their high fat content. Most of us know by now that avocados have the kind of fat that actually help you lose weight.
Avocados are brimming with essential nutrients, including potassium, B-vitamins and folic acid. They also act as a so-called nutrient booster; when eaten with other foods, avocados enable the body to better absorb cancer-fighting nutrients, such as carotenoids, found in vegetables that include spinach and carrots.
Still not convinced?
Eating avocados has been shown to lower cholesterol levels and they are a rich source of monounsaturated fatty acids, including oleic acid, which offers significant protection against breast cancer.
The potassium content in avocados regulates blood pressure and helps guard against heart disease and strokes, as well as aiding digestion and helping the body flush out toxins.
The combination of B6, C and D, riboflavin and manganese found in avocados helps maintain a strong immune system. They are also a good source of vitamins A and E, which help protect against cancer. Avocados are high in omega-3, which reduces the risk of heart disease and lecithin, a type of fatty acid crucial for healthy nervous tissue.
Yes. Avocados are naturally high in fat, but it is mostly healthy, monounsaturated fat that is essential for plump, youthful skin. They also stimulate production of anti-wrinkle collagen, which, together with vitamin E, makes them the best food to eat for a healthy complexion.
So what are you waiting for?, lets get stuck in...
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