Warm up & Foam Rolling

As we discussed on last week’s blog, stretching is a great way to avoid soreness. But what about warming up and foam rolling? Today we are going to discuss the positive impact that these two activities can add to your workout routine.

For those that don’t know, foam rolling consist on a self-massage technique that you perform usually laying down on the floor on top of a foam roll adding pressure to the spots in your body that you want to massage. This spots are also known as trigger points. ‘Trigger points are specific “knots” that form in muscles. They are unique and can be identified because they will refer pain.’1 Foam rolling is a good technique to release muscles stiffness and will help you loosen up before the workout routine.

This activity is not only beneficial before the workout, but is also a good way to prevent some soreness after exercising. You can buy a foam roller anywhere, Walmart, Target, or similar stores and just use it at home every day to loosen up a little. Its simple, doesn’t take much space in your closet and easy to use. What else can you ask for?

‘Cooling down after a workout is as important as warming up’2. Our muscles need that time at the end of the workout routine to breath and cool down because right after exercising our heart is still beating faster than normal and our blood vessels are also more dilated. Nowadays, treadmills and other gymnasium machines automatically go to cool down phase when you reach your goal time. This cool downs are usually between 1-4min long depending on how long you have been exercising. Even if you are in a treadmill or jogging at the park, you should perform both warm ups and a cool downs. Your body will appreciate it and you won’t feel as exhausted after training.

If you like my blog come back next week for some nutrition tips and what to eat and what not to eat right before working out!

References

1Kuhland, J. (N.D.). What Is a Foam Roller, How Do I Use It, and Why Does It Hurt?. Retrieved from https://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

2American Heart Association. (2015, April 21) Warm Up, Cool Down. Retrieved from http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Warm-Up-Cool-Down_UCM_430168_Article.jsp#.V_V_hfkrKHs