"Roll With It..."

Anyone who works out on a regular basis probably has experience with muscle soreness. And, no matter how young or old we are, or how careful we are about form and movement, there will be times when we pull, strain, sprain or just plain overuse certain muscles.

Ice, hot tubs, and aspirin usually work to soothe, or at least, ease, minor aches and pains. But when you’re in that, “It’s not a major injury, but it’s more than aspirin will solve” stage, muscle massage seems to work best.  And even though people seem to really enjoy getting a massage after a hard workout, I worry that the therapist will push too hard and hurt me even more while trying to unknot a muscle. 

Of course, a professional massage every week might be ideal for some, but  few of us have the money or time for that. But, there is a convenient and inexpensive way to self massage. For quite a while now, most gyms have had foam rollers available; pieces of equipment that resemble the pool noodles that kids use to float. These foam rollers come in a variety of colors and densities and the trainers use them to “massage” the client’s tight areas after a workout. This technique, called SMR, or self myofasial release, is a flexibility technique that relaxes muscles and allows them to work more efficiently. 

Basically, tissue that is repeatedly exposed to excessive strain (lifting, pushing, pulling, running) can become dense, knotted or otherwise stuck together. This cumulative injury cycle follows a path of inflammation, muscle spasms, and development of soft tissue adhesions that reduce the elasticity of the soft tissues and change the soft tissue structure (resulting in “knots” or “trigger points” of pain). These adhesions can cause your muscles to lose independent movement, dragging their “neighbors” along with them for every movement.


SMR focuses on alleviating the adhesions to restore optimal muscle motion and function. 
-In SMR , the pressure of the body against a foam roller or other tool is sustained on top of the “trigger point” (muscle receptors, also called the pain site or “knot”) . 
-As you “roll” against the trigger, the sensory receptors (called GTOs or Gogli tendon organs) “turn off” the contraction or tightness, allowing the muscle to stretch. 

Using the foam roller with your body weight can bring about improvements:
-in flexibility, muscle recovery, and movement efficiency 
-along with pain reduction and additional benefits like:

-Breaking down muscle adhesions
-Relaxing muscles
-Improving joint range of motion
-Improving neuromuscular activity
-Improving tissue recovery and repair (reduced soreness)
-Suppressing trigger point sensitivity and pain
-Correcting muscle imbalances

-Relieving muscle soreness and joint stress



Although these techniques originated in the rehabilitative setting, SMR has gained a lot of popularity with fitness professionals over the last decade. In most gyms and clubs, foam rollers and massage balls are as common as treadmills and free weights.

They're inexpensive, easy to use, and readily accessible (Even Target and Wal-mart sell them). The typical roller is about a six-inch-round, foam-celled cylinder. To use it, simply put the roller on the ground and allow the weight of your body to press into the surface of the roller.

You should roll at a slow pace, building up a deliberate wave of pressure over tender areas until they become less sensitive. The pressure from the roller will produce a deep local stretch, pushing apart the gnarled tissue and relaxing over-stimulated fibers. 
It’s best to begin rolling muscles at their proximal (closest to the body) attachments, then work distally (away from the center) to accommodate changes in muscular tension
Even slightly changing positions or angles can target different areas.

SLOWLY roll the area until you find the most tender spot and hold it while relaxing the targeted area until discomfort is reduced (between 30 and 90 seconds).

After foam rolling, you should feel better -- not worse. The truth is, the more discomfort you feel when massaging your muscles with the foam roller, the more those muscles actually need to be massaged -- the discomfort is telling you where you need to focus your efforts. 

You can try some of these basic ways to utilize the foam roller:


Back-Cross arms to the opposite shoulder. Keep your abdominals drawn-in, and raise your hips until unsupported. Also stabilize the head in "neutral." Roll the mid-back area on the foam.



Quadriceps-Position your body prone with the quadriceps on foam roller. Maintain proper core control (with your abdominals drawn-In and glutes tight) to prevent low back pain. Roll from the pelvic bone to the knee, emphasizing the thigh.


Hamstring-Place hamstrings on the roll with hips unsupported. Cross your feet to increase leverage. Roll from your knee toward the back of your hip while keeping quadriceps tightened.


Foot-place the arch of the foot on the curve of the foam roller and roll back and forth across the bottom of the foot. You can put more pressure on the roller with your body weight, but be sure to have something to hold onto for balance as you roll your foot over the foa

When you choose a foam roller, product density is very important:

-If the foam is too soft, less than adequate tissue massage is applied. 
-On the other hand, if the foam is too hard, bruising and more advanced soft-tissue trauma    may occur. 
-Usually rollers in blue/white/red are softer and those in black are firmer.
-Foam rollers with grids and rumble rollers have knobs that work into the muscle more  deeply. 
I've even used tennis balls and less pliable balls to roll on my foot for the same benefits as the rollers. Over time, the foam can break down, so buying a higher quality roller is worth the investment. 

Foam rolling has been a lifesaver as I get older. It's shortened my recovery time from a grueling workout, and increased my flexibility.

I’ve found that I’ll feel the pain after rolling for a day or so, but the affected area heals much more quickly when I release the knotted muscle with SMR. So, if you just can’t seem to shake that tense area in your back or hamstrings or if you're just trying to relax a “charley horse” in your calf, give SMR a try. You’ll feel better. I promise!

Secret Formula....

     

Anyone who knows me can tell you I have trouble sitting still for long. I have the attention span of a puppy, and can usually be found whirling from room to room at home, or back and forth across the store at work.

     So when it comes to my workouts, you are not going to find me slogging miles on the treadmill or repeating the same set of exercises over and over. On a good day, I can usually only last about 10 minutes on a cardio machine. I’ve always loved circuit training and fast paced fitness classes, but had to create my own combo to put the two together. It’s fine for a while, but sometimes you just need the motivation of a class full of people to push you a little harder.

      Enter my new favorite workout: Formula Total Body at The Fitness Formula in St. Louis’s Central West End.

 They offer both classes and personal training. The staff of instructors, trainers, and physical therapists have a wealth of experience, enthusiasm and  fun (yes FUN) that I don’t see in many of the chain boutique fitness studios. Each class is a little different based on the instructor, but the Formula Total Body classes all incorporate interval training with machines and weights. 

The intensity is based on your heart-rate and all exercises are modifiable, so everyone trains at their own pace.

     It’s total body, one-hour, heart-rate based interval training using free weights, kettlebells, TRX, sandbells, boxes, and a variety of machines, including the incline trainer, Versa Climber and a water rower.

-The incline trainer is a treadmill that goes up to an incline of 30%. You can walk or run at your own pace, adjusting the incline. Even at lower speeds, you burn more calories but avoid injury risk. 

-The Versa Climber is a low impact machine that simulates what I describe as crawling up a wall without the fear of heights. It uses both your arms and legs in a kind of cross-crawl pattern, strengthening your inner core and balance. 

-The water rower gives you the feeling that you’re actually rowing on the water. The low impact, smooth, rhythmic, and meditative movement of water rowing works 84% of your muscle mass during one exercise while lengthening contracted muscles. 

-The mix of free weights, TRX, kettlebells, sandbells, med balls and jump boxes build strength & power, define muscle, and build bone density. While the machines help build your cardio endurance.

     The daily workout mix is posted as you walk into class on a whiteboard. You have an idea of what’s coming, but the instructor leads you through the workout. Dividing into groups and teams, you alternate strength work and cardio throughout the class.  As I said before, the workouts are different every day, but they all move smoothly between sets. Some switch quickly and repeat, others are longer and fewer.

   They incorporate the MyZone Fitness tracker, so your name, heart rate and level of work show up on the screen in class, encouraging you to push a little harder to get into a higher zone. It's not mandatory, so if you're not into the numbers, you can still take the class and push at your own pace.

     My favorite days are the one-minute intervals, switching from cardio to weights every 3-6 minutes. (It speaks to my short attention span). For those who like to get a little distance on the treadmill, rower or climber, some classes use longer intervals. Some days you use all of the equipment, other days it’s more kettlebell or TRX. But each workout hits all of the muscle groups without overtraining.

     

Best of all is the support you get from the instructors and owners. They will be your biggest advocates, keep you accountable and cheer your successes.  My husband has been training with both of the owners and they constantly assess his progress, modify his workout to fit specific needs (he had knee replacements a few years ago), and update and revise his workout program. All with a sense of humor and tough love. 

They are located at 4630 Lindell Blvd in St. Louis, 63108.
Phone is 314-696-2700 or you can email them at info@fitnessformulastl.com.
Your first class is free and you can sign up on their website at: www.fitnessformulastl.com

     If you live in or near the Central West End, it’s right in your backyard. But it’s worth the drive from all over STL, especially now that summer is almost here. Because after a great workout, who doesn’t love a healthy lunch or dinner at a CWE restaurant patio?

"Food" for Thought...

We are a week into 2015 and every commercial on TV is for some sort of magical weight loss program or gym.

And don’t get me wrong, it is possible to reach these goals, but far too many of us sabotage our effort with an “all or nothing attitude”.

So this year, rethink your direction. I certainly don’t have all the answers, but here’s some “food” for thought:

-Start by forgiving yourself.  You can’t go back, so don’t beat yourself up for sleeping late instead of getting up to workout, or eating cake instead of fruit for dessert, or any of the things you promised yourself and didn’t do. Looking back at past “failures” only feeds the negative voices.

-Take baby steps. Prepare yourself emotionally for change, Start to develop a positive experience with healthy foods, Experiment with foods that take a little longer to prepare but are worth the effort. Focus on savoring the enjoyment of healthy food that you either cook (in reasonable portions) or, if you can’t cook on regular basis, research restaurants and prepared food places in your area that offer healthy food choices.

-Realize that you are NOT too busy or too broke to eat well. If you can afford to eat fast food or buy processed food, you can afford to eat healthfully. Write down everything you eat for a few days. Then, see what you kinds of substitutions you can make to improve your nutrition and cut down your intake of processed foods. (Email your food log to me and I’ll send you some suggestions. I promise!!).

-Try to move more. Get a Fitbit or Garmin Vivofit or just a plain old pedometer, and start tracking your steps. Maybe you won’t run a marathon, but you can increase how much you move each day and that’s a great way to start. Walk, do laundry, clean the house, run after your kids. If you track your movement and see what you’re already doing, you’ll be motivated to move even more.

-Be grateful. If you are in good health or on the road to recovering from an illness, be grateful that you have a chance to make things better. You have a working body that can walk, run and move and that’s more than enough to reach your fitness goals.

-Recognize that this is one part of your life that you have total control over. You might not be able to make that cute guy at work ask you out, you can’t control the hiring process for that job you’re trying to get; but, you have complete power over your nutrition and fitness. It’s your time for you, your food choices; you make the decisions.

So what will you decide?

Happy 2015! Make it your best year so far!!

"At the End of My Ropes..."

 

 There’s a commercial out now for Oscar Mayer's P3 Portable Protein Pack that shows different methods people use to get healthy. The last scene shows a guy at the gym  furiously whipping ropes up and down. When his friend asks him,

“What does that work?”

 He says, “I don’t know, but it looks cool!”

Harry rockin' the ropes (He's 72)

   And that’s kind of how most people feel when they see the ropes wound around in the corner of their gym. They look kind of interesting, but intimidating, so many people avoid trying them. But they’re a fantastic, low impact workout that raises your heart rate and burns calories quickly.

   Battle ropes come in all shapes, sizes, and weights, depending on the rope’s thickness and length. The major benefit of training with battle ropes is the application of upper body power, combined with endurance. The rope is wrapped around an anchor point, and you hold it at the very end of the rope's length. The amount of slack in the rope determines the load. Moving away from the anchor point decreases exercise intensity, while stepping toward the anchor point increases it. And there are so many benefits to your body:

      

   -It’s low impact. There’s minimal stress on the joints, with all the force  being applied to the muscular system. Although battle rope workouts can be intense, you can tone them down to any fitness level. Whether you’re just starting out, recovering from an injury, or even if you have bone and joint problems, there’s a battle rope routine that can    benefit you without pain or discomfort. Because the workouts use your body’s natural range of motion, you don’t have the negative restrictive aspects of common weight machines.

      -It’s a calorie torch. You can burn just as many calories as sprinting,  high-intensity interval training, and heavy resistance training.

      -It helps improve athletic performance. Using ropes trains the neuromuscular system to apply force that begins at the core and extends through both the arms and legs. If you watch the movements carefully, you will notice that one side of your body may move differently than the other. With rope training, over time, these differences go away. Slowly, you will notice your right and left sides start to balance out.

   
      -It’s a great core workout. They work the entire core from above your knees to below your chest by both applying power from the core, and stabilizing and bracing back movement.

   -They’re safe to use and fun. Just drop them when you can’t go any more. Using tools like the ropes is a breath of fresh air for most people; it creates excitement, it is unique, and it gets people “playing” again. This is another benefit of rope training unseen in many other forms – the more effort or intensity you put into the rope, the more you get out. There are also different weights of battle ropes so you can start light, and build up as you get stronger by choosing a longer length, a larger diameter, or a combination of both.

   Every time I use the ropes, I feel more comfortable with them, and I’m always amazed at how much using them raises my heart rate. There’s not a huge learning curve to using them, but some things to be aware of are:

Posture- The feet are spaced about shoulder width and toes slightly pointed out. Dip into a squat stance with the weight on your heels and not the toes. Your hips are hinged and the knees are slightly bent so the shin is vertical. Back straight; core tight.

Grip–Many people grip the ropes hard and tense up their bodies, leading to quick exhaustion. Grip the rope lightly, relax your arms, shoulders, torso, and even your face. That way, you’ll be able to move faster and maintain intensity for longer periods of time.

Breathing-People new to rope training tend to hold their breath, which can hurt their performance. Try and match your movement with your breathing pattern; as speed and intensity increase, so should your breathing.

Body Utilization– While most rope exercises seem to be upper body movements, the entire body should be utilized to increase power and efficiency. The legs and hips play a very important role in generating power into and through the arms. Be conscious of your feet, legs, hips, and shoulders. Try to avoid standing too stiffly, and make sure that all areas of your body are active.

   You can just whip the ropes up and down, but some specific battle rope exercises follow:

   -Alternating Waves: Alternate moving your arms up and down. Hold the ends of the rope at arm's length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively. Keep alternating arms for 1 to 20 minutes.

   -Double Arm Waves: Instead of alternating your arms up and down, move them up and down together.

   -Battle Rope Crossovers: Instead of making waves, slam the rope to the ground. Keep both feet flat on the floor as you move the ends in an arc above your head, lifting them to your left and slamming them down hard to your right. Repeat in the opposite direction.

   -Snake: Swing your arms together side-to-side and make your rope slither like a snake.

  -Claps: Move your arms in and out like you’re clapping your hands together.

   -Outside Circles: Make big circles with your arms. Your right arm circles clockwise and your left arm circles counter-clockwise.

   -Slams: Lift the rope and slam down

   -Figure Eight Circles: Make a figure eight shape in the air while holding the ropes. Feel free to reverse direction in the middle of your round.

   A great way to begin using the ropes is by using both hands to hold one side of the rope until you feel comfortable enough to lift both sides of the rope.

   And the same goes for when the two ropes get too heavy. Drop one side and grab onto one rope with both hands. It still gives you the benefits of training with both sides of the rope.

   I’ve even seen people sit on a bench with their feet planted on the ground while they use their upper body to move the ropes.

 

 So if you’re new to the gym or you’ve been working out for years, using the battle ropes can add intensity and fun without the dangers of some machines. And, it’s a great calorie burn!