Posts Tagged ‘Foam Roller’

Yesterday I tried out my New Foam Roller. Some areas that I rolled over were very tender and it was a bit on the painful side, but other areas it felt like it loosened up my muscle right away. My upper thigh and the area right above my knee’s were very tender. I can really see how using the roller regularly will have its benefit’s. It’s almost like its own workout, my arms and ab’s got quite the workout from supporting my body while Rolling. Bonus!

Being a fan of Panini Sandwiches, I have one sandwich that I crave on a regular basis.

Guacamole Chicken Breast Artichoke Panini

For a side dish Yucon Fries with Roasted Asparagus.

The crunchy grilled flavor along with the cheesy guacamole goodness keeps me coming back time and time again.  I have a few Panini recipes, but I never get to them because I love this combo so much.

My spread choice is either hummus or guacamole. You can not go wrong with either choice.

My workout was a good one, I did 40 minutes on the elliptical. Since really starting to challenge my strength and up my resistance I feel like I am getting stronger. I find myself able to do longer bursts at higher resistances and even add incline during the bursts. It’s a Work in Progress.

One workout I have been slacking on are my abs so I did the Tone it Up Girls  Lean Ab Pyramid.

  • 10 Standing Knee Raises
  • 20 Tummy Tucks
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 40 Crunches
  • 50 Bicycle Crunches
  • 40 Crunches
  • 30 Second Plank Jacks (on your hands in a plan, jack your legs out & in)
  • 20 Tummy Tucks
So glad the work week is almost over! I’m planning on doing some serious cooking and cleaning over the week-end.

Question of the day: What’s your favorite Panini?

Check Ya Later.

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Using my Target gift card was not a problem for me. I finally found a Foam Roller. I hope that combined with stretching, this roller will really help me with my soreness after workouts.

Getting sore muscles is something I am use to. I tend to get sore from any weights workout or long cardio session. The problem is how long the pain lasts. I have had soreness and pain from a workout for 3-4 days after a workout and up to a week if the workout was strenuous. I always stretch before and after and could never fiqure out why I was so sore and the person I worked out with had no soreness at all.

My doctor told me that I build up to much lactic acid and that causes soreness, but that normally should only lasts 24-48 hours. He thinks what I experience after a strenuous workout is called Delayed Onset Muscle Soreness or DOMS. There have been times I have had severe muscle tenderness as well as loss of strength and range of motion, just from doing 3 sets of Straight Leg Deadlift with a 8 pound weight bar.

To be honest this all goes along with my I am Strong post. Part of the reason I never challenged my lower body strength was the way a big workout made me feel. I assumed that the pain was just a sign of my own weakness

So now I am armed with information,  I plan on continuing to increase my workouts gradually with reps and weights. I plan on stretching and using the foam roller. I hear an epsom salt bath after an intense workout help, so why not, I love a good soak.

Here’s what I found out about the Foam Roller.

Using a Foam Roller After Exercise May Help Reduce Soreness

One technique used with some success to reduce muscle soreness is to use a foam roller regularly as a part of a cool down. This will be particularly helpful after a long, high intensity workout or cardio session, especially after the start of a new type of exercise or a new weight training routine.

Foam rollers also offer many of the same benefits as a sports massage, without the big price tag.

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesion’s and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

How It Works

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, 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 or range of motion.

So I am looking forward to seeing if using the foam roller helps reduce my soreness. I plan on getting my Rolling On!

Lately I have been eating lots of salads, spinach has been my leaf of choice. Today’s was nothing fancy, just feta cheese, carrots, cucumbers and topped with a hard boiled egg. I use salad dressing sparingly, I prefer it light so I can savor the flavor from the feta cheese and the egg.

So I’m off to do this workout and then use my foam roller. The roller also included a DVD with a stretching routine, so I want to preview that also.

Question of the day: What tricks do you have to ward off soreness?

Check Ya later.

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