Coppell Fitness Trainer Tip – Recover and Mobility with the Foam Roller
Great video about how to use a foam roller
Coppell, TX – Personal Trainer and Boot Camp Tip of the week
The Foam Roller
What is a Foam Roller?
I like to say it is the life-time message for about $25. As you can see they are six inches in diameter and it can be either 1 foot or 3 feet.
The foam roller uses deep compression to help roll out knots or muscle adhesions that develop over time in your body. Think of your muscle as a yarn or water hose that has a certain length. If it gets in a knot and you pull both ends of the the yarn or water hose, the knot gets tighter. You need to work the knot out with your fingers to restore the original length of the yarn or yard hose. If you think of your muscles as the same way, you can understand why using the foam roller can benefit you. This is why using a foam roller to get the kinks out is VERY helpful. Sometimes stretching is not what you need. By working out those knots in the muscle, which often arise from inactivity or repetitive activity, you’ll be able to restore the muscle to its original length, thus making it more pliable and functional.
People always ask me about little ailments or tightness they have been having in their legs muscles. Being in the forefront on science and staying up with what the top fitness organizations are doing, there is one product that I would recommend to everyone that most of you do not even know about. The Foam Roller is a great product that everyone can benefit from. I personally have used this great fitness product and have noticed great improvement in recover time and flexibility. I also have personally noticed HUGE results with clients using this over a period of time to help with flexibility. We have not implemented these yet for our boot camps but will be doing so sometime this summer. I think it is a great investment in your health and a fitness product that you can see and feel and difference (if you USE it) in just 10-15 minutes.
How do to use a Foam roller? The video above gives you how to use it.
Here is a Foam Rolling PDF that you can print out that has basic instructions on how to use it.
The idea with using a Foam roller is that you are trying to get rid of the knots in your muscles. This just means that you will want to use them for all your major muscle groups. You will slowly glide the body over each muscle group on the foam roller. Stick with one muscle group before moving on. An example would be rolling the foam roller over one calf. Only apply as much pressure as you can tolerate and build up the amount of time you spend foam rolling. Your muscle tissue will begin to get used to this new sensation and be more and more willing to accept the new form of self massage that you’ve implemented into your routine. It is important to really focus on those areas in your body that are generally tight. Even if you did not target the calf that day, if your calf muscles tend to be tight often, use the foam roller on it until the tightness subsides.
What are the benefits of using a Foam Roller?
The benefits range from increased flexibility to minimizing soreness. You need to think of it as a self-message. If you can think of a time when you got a message, it was probably not comfortable some of the time. It may take your body a few weeks to get used to it. This means that it may be a uncomfortable on your muscles (because they are tight and have knots in them) for a while. The compression from the foam roller on your muscle causes your nerves to relax, loosens muscle, increases blood flow and helps your body recover. The great benefits of using the foam roller can be minimize soreness, help your muscles feel relaxed, and help you feel better in general.
When should you use the foam roller.
Many fitness trainers, personal trainers, physical therapists and chiropractors say that before and after your workout is a great time to do it. You can, however, use the foam roller anytime. Watching TV or a movie can be a great time because you are already relaxed. You can use a foam roll anywhere or anytime. Many people enjoy rolling while watching television or before bedtime. Others do it at the start or end of a training session or after sitting in the same position for hours. Don’t limit yourself to the areas targeted in your training program. Use the foam roll anywhere you feel tight and in need of a massage.
What should the foam roller feel like?
The first few times you use the foam roller may be a little uncomfortable as you are putting some added pressure on your muscles that you are not used to. It may even be a little painful or very painful. If it is painful, that means that you are more than likely going to benefit a great deal from using the foam roller. As you use it consistently over time, you will really like it (because it really is like a self-message). I generally tell clients that it will take 2-3 weeks before it does start feeling good. You will, however, begin noticing the benefits in flexibility, mobility and recovery after the first few times using the foam roller. The less painful it gets, that means that the muscle tissue it responding great and you should be feeling better.
How do I purchase a foam roller and how much are they?
You can get these at Wal-Mart, Target, Sports Authority, Academy, and other stores like these. Here is the link to Amazon where you can search online for Foam Rollers.
As a former professional basketball player, Brad utilized the knowledge attained from a Master’s degree in Health, Kinesiology, and Sport Studies, to optimize his performance. With an extensive background in fitness and nutrition, he naturally wanted to share this knowledge with others as he entered into the health and fitness field. Since 1999, Brad has been able to help thousands of participants and clients. Brad has created and produced the Get You In Shape DVD and has been featured as the fitness expert on television and in newspaper articles. Brad has pioneered a high intensity boot camp called Get You In Shape Boot Camp, which has received rave reviews. It was featured in The Obama Diaries, by Laura Ingraham. Get You In Shape was also featured on The Doctor’s TV show with Julian Micheals as being one of the Top Fitness Companies in Texas.
Cynthia Linder is a former schoolteacher with a Masters Degree in Special Education. She has learned firsthand how to drop dress sizes and get in shape. Struggling for most her adult life to eat healthy and maintain a lifestyle of fitness, she met Brad in 2004. She is now a walking testimony; going from a size 10/12 to a size 4/6 and staying there. Cynthia has a huge desire to help others by motivating, encouraging, and inspiring others to reach for their goals.
Brad and Cynthia’s fitness business, Get You In Shape, has grown into one of the leading fitness companies in the Dallas area. What started as one man’s mission has grown into a business that offers fitness boot camps, corporate wellness, private training, and nutritional programs. Clients range from high-end millionaires to dedicated housewives. The simple approach of Get You In Shape is to educate, encourage, motivate, and inspire clients to achieve their personal goals. Because of this comprehensive approach to health and wellness, Get You In Shape is ranked in the top tier of fitness businesses in the Dallas, Texas area.
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