Ah, it is finally Thursday. My first rest day of the week 😀 My current workout schedule looks like this…
Monday – spin class
Tuesday – Power class + 15 min treadmill or elliptical
Wednesday – kick class
Thursday – rest day
Friday – Power class + 15 min treadmill or elliptical
Saturday – spin class
Sunday – rest
Even though this workout schedule is more basic and laid back than my typical intensity, I am always very very happy when Thursday rolls around and my body gets the rest it needs. Remember, rest is one of the biggest keys to any exercise routine. Be sure to schedule in at least 1-2 rest days a week. 😉
Although I got some rest from my workouts today, that does not mean my R & R is rest and relaxation. No no no. This morning we had Makenzie’s Easter portrait session you all helped her win (thanks again!!!). After her nap, we have to take a trip to the grocery store for a mondo shopping spree to pick up all the food for this weekend’s shower so I can cook/bake up a storm tomorrow. This afternoon, I need to plan and type up Sunday’s Bible lesson. And tonight, I am going out to dinner with some girlfriends to my second favorite Mexican joint, Cheeky. Sorry Cheeky – Tijuana Garage will always be #1 en mi corazon. 😉
The second R in my R&R is none other than Rolling, foam rolling 😀 I love to spend some quality time with this guy…
What is foam rolling? In layman’s terms, foam rolling is a form of self massage to help release tension in muscles by using your body weight against a dense foam cylinder to apply pressure to and work out any sore spots.
How do you use the foam roller? The gist is that you roll various parts of your body slowly along the foam roller and pause for 30-60 seconds at any point that feels tight in order to work out knots. The foam roller is most commonly used to relieve tension in muscles that often get tight from overuse or not enough stretching, such as the hamstrings, IT band, hip flexors, glutes, lats, rhomboids, calves, shins, etc. Below is a quick video that demonstrates a few of the more common foam roller stretches.
The benefits of foam rolling far outweigh the only negative in my mind. If you’ve foam rolled, you know what I’m talking about. Mid roll is not the most comfortable thing in the world. Let’s just say, you won’t look like this while foam rolling…[Source]
…unless you’re also rolling with ‘da homies and your stash too. 😉 Even if it starts of a bit painful, you will grow to love it. Here are some benefits to foam rolling that make it all worthwhile:
- improve flexibility
- improve sports performance
- reduce injuries
- decrease muscle soreness
- give you the feeling of sports massage without paying an arm and a leg
- can be easily added to your daily workouts with a quick 5-10 minutes or used for a more in depth flexibility workout for longer
Do you foam roll? If so, how often do you try to incorporate it? What benefits have you seen? Or do you prefer any other ways of stretching and loosening your muscles?