The Foam Roller and Sore Muscle Recovery

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUGNp283Ch49xL3kHk5FFh8nzY2frocsD_J8LbvtnytJja_4P1V5cK_vGToLeS-ObwWhi4FoUOILDyalFGQQDt0oB1L4wprriUuThkS3rNYZIrhHnXKxy33D9bdl84G4n3Q-Cyd-H8y34l/s1600/sore_muscle.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Woman rubbing her back, in need of sore muscle recovery exercises using a foam roller. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUGNp283Ch49xL3kHk5FFh8nzY2frocsD_J8LbvtnytJja_4P1V5cK_vGToLeS-ObwWhi4FoUOILDyalFGQQDt0oB1L4wprriUuThkS3rNYZIrhHnXKxy33D9bdl84G4n3Q-Cyd-H8y34l/s1600/sore_muscle.png" title="sore muscle recovery" /></a></div> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Ever push yourself to the limits in a workout and then realized you’re going to need to do some sore muscle recovery exercises? I know I have! The foam roller is one of the quickest and most effective ways to aid in sore muscle recovery without receiving a professional massage service.</span></span></div> <b id="docs-internal-guid-f3d111dc-7c6c-e7af-a55a-c9d60a0230b7" style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">By rolling over concentrated tight areas, the foam roller delivers myofascial release, which basically means it massages to release muscle tension. This is important for sore muscle recovery because the healthy state of your muscles should be elastic, not tight. The roller utilizes body weight to put the right amount of pressure on the tight muscles.</span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Sore muscle recovery also causes soreness and tightness that is relieved through foam rolling. Blood flow, restoration of healthy tissues and better mobility are a result. Foam rolling breaks down soft tissue adhesions and scar tissue that can cause pain in joints and muscles and can bring about the need for sore muscle recovery. I have no scientific evidence to back this up, but it sounds like regular foam rolling could slow down the process of cellulite by encouraging cell regrowth inside the body. Don’t take my word for it, but it just makes sense!</span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">With a foam roller, you don’t have to get regular expensive massages, though one of those are nice every once in awhile. Remember to treat foam rolling like a massage, because that is essentially what it is. Make sure you are well hydrated before and after foam rolling and start off just doing 5-15 minutes per day and then work your way up from there. Please keep in mind, the foam rolling will hurt if your muscles are tight, but it will feel better when you are done - sort of like stretching after a workout. </span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I recommend investing in the </span><a href="http://www.beachbody.com/product/fitness_gear/p90x2-gear/rumble-roller.do" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">P90X2 RumbleRoller</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> from Beach Body as part of the recovery and mobility workouts from P90X2. If you follow the workouts, you will receive detailed instructions on the best way to use the foam roller and prevent the need for sore muscle recovery.</span></span></div> <b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I also found </span><a href="http://www.womenshealthmag.com/fitness/foam-roller-exercises" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">a guide from Women’s Health magazine</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> explaining a few of the ways to use a foam roller.</span></span></div> <span style="color: #999999;"><br /></span> <br /> <div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #999999;">Sore muscle recovery can be painful and last for awhile if not properly taken care of. Using a foam roller will aid in the recovery time by providing a massage using the combination of the roller and body weight to bring muscles back to a healthy state. Eliminate sore muscles by using your foam roller today!</span></span></div> <div> <span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>

beachbody, delayed onset muscle soreness, exercise, exercise and fitness, foam roller recovery, p90x

The Foam Roller and Sore Muscle Recovery

Ever push yourself to the limits in a workout and then realized you’re going to need to do some sore muscle recovery exercises? I know I ...

Gaining weight after starting a new exercise program

So, you’ve just decided to step it up and get started on a great new workout program. You’ve bought all the duds you need, if you needed new ones, maybe bought new shoes, and enthusiastically launched into your new program. You just know you’re going to jump on the scale and see it’s dropped dramatically.<br /> <br /> Big drum roll, you step on the scale, holding your breath, wondering how far it’s dropped and …… OMG!!!!! It’s gone up! What in the freaking @@##$$!! heck is up with that?<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4GfiUNwd7Tf1mzuuvFJ2x9bplYqVlKe3PVYVuKHaA5x03lXwRiPapNNVuUgVWxQsq-8hz7mRjJiACU9m59KORlCf3uNShoQ7xmLvUqBI7h0N53occWkmd6RBpHJghWzRkLfsrwFmlNjsc/s1600/thCALPVOME.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4GfiUNwd7Tf1mzuuvFJ2x9bplYqVlKe3PVYVuKHaA5x03lXwRiPapNNVuUgVWxQsq-8hz7mRjJiACU9m59KORlCf3uNShoQ7xmLvUqBI7h0N53occWkmd6RBpHJghWzRkLfsrwFmlNjsc/s1600/thCALPVOME.jpg" /></a></div> <br /> Sound familiar?<br /> <br /> I may have dramatized my account a bit, but the truth is, this happens all the time. I’m writing about it today because it’s happened to me when I first started <a href="http://www.beachbodycoach.com/alyssaschomaker" target="_blank">Insanity!</a><br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiObmljElFbtApCmIUHsg0EZKz4Y2zir3BExk2kmmA5Sf86zvnzNZLJusFWh4J59o_Ky2IddhFG8Vd5je-r4EHETxcrjYvWekSh9FAjlrJPJgNWYEDFbUk350NU1cubvdKuq8l937ZQTI81/s1600/insanity-asylum-vertical-plyo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiObmljElFbtApCmIUHsg0EZKz4Y2zir3BExk2kmmA5Sf86zvnzNZLJusFWh4J59o_Ky2IddhFG8Vd5je-r4EHETxcrjYvWekSh9FAjlrJPJgNWYEDFbUk350NU1cubvdKuq8l937ZQTI81/s1600/insanity-asylum-vertical-plyo.png" /></a></div> <br /> <br /> When I first started Insanity, I actually watched the scale go up a bit after starting. It made me a bit nervous, but I didn’t freak out and here’s WHY:<br /> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <br /> <br /> This is a temporary phenomenon and what you’re seeing is not actual weight gain.<br /> <br /> When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNy-lNW2MLOth83Sp4gb4CFi_6gNYqqq9ckzwOA3ZtFyVSl-UDgjS_uwHPpfURp06JM8Tn8xZ3xjyatkqCpHPO3_LJeLIK3N-Cn2VnHtWkjFI6Qg0B0HcgNFbcaP39gygKXhUag8DShK7F/s1600/littledoms.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNy-lNW2MLOth83Sp4gb4CFi_6gNYqqq9ckzwOA3ZtFyVSl-UDgjS_uwHPpfURp06JM8Tn8xZ3xjyatkqCpHPO3_LJeLIK3N-Cn2VnHtWkjFI6Qg0B0HcgNFbcaP39gygKXhUag8DShK7F/s1600/littledoms.jpg" /></a></div> <div class="separator" style="clear: both; text-align: center;">  </div> This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens, the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.<br /> <br /> Unfortunately, if someone does not understand that this can happen it can be discouraging and may lead to the person quitting their program.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFt8CefAuLkO17r8nDmvzoHyMbXnMiNwpU82Dxq8EqcCMhwzLWZCfrecqKdO0G_VMgOtf-lUUUL2VDALUFy2WKF4-cIkdRdXTBHZFyN6PH8xlM07yfDXxwhn943YNR-mT-ZOvPAFeJc2PT/s1600/190249_10200749385042695_276532502_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFt8CefAuLkO17r8nDmvzoHyMbXnMiNwpU82Dxq8EqcCMhwzLWZCfrecqKdO0G_VMgOtf-lUUUL2VDALUFy2WKF4-cIkdRdXTBHZFyN6PH8xlM07yfDXxwhn943YNR-mT-ZOvPAFeJc2PT/s320/190249_10200749385042695_276532502_n.jpg" width="320" /></a></div> <br /> Don’t quit!!!<br /> <br /> You should begin to see the scale drop again within a few weeks. If you do not, you may need to take another look at your diet. Exercise will not make you gain weight. Consuming more calories than you burn will make you gain weight. It’s that simple.<br /> <br /> On the flip side, you also need to be aware that you must eat enough calories, especially with a strenuous routine, so that your body does not go into starvation mode and slow your metabolism. That is not good either.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_1CCXcsT4wWWqA5LwI2hpDgqI1p-Nsh5WSYL5Dmv3gDzA-OqzpVsB-nTldN78W2yU8TFHTQr5QamM557PMO35-wtFdkHCOaaaCAiBfFOsiMSe92tRdizTmWZLclflaZkLlSYDRno3enrq/s1600/thCALPVOME.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPkOocl6eJnQmpaO9n03S2y22inYvUq3R-KAI1ndXyZ5cTgE2IYR7ugQmVDYY42R7wk0WbuQXwfdf52BzyVP7HwCLaXs4vLTdslfx4vIqZ7HgpdwR1dtDy0Qlf94rcVNFWvO5wyGdG7Jo9/s1600/workoutyes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div> <br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA28PIVlpQOBmYodv5w5NDVhFcEoqb25Tskh07VXyJLDobTPvubV7tKA-HafyZtrTjf3ZrwLDP0vlsEmdhyphenhyphenl6GkoOFUQWkJwF0cp-3OZGLUAkshhBt545uSHPf2bHyE7ST4W38ZWzPek5I/s1600/myfitnesspal1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA28PIVlpQOBmYodv5w5NDVhFcEoqb25Tskh07VXyJLDobTPvubV7tKA-HafyZtrTjf3ZrwLDP0vlsEmdhyphenhyphenl6GkoOFUQWkJwF0cp-3OZGLUAkshhBt545uSHPf2bHyE7ST4W38ZWzPek5I/s1600/myfitnesspal1.jpg" /></a>My recommendation is to keep a food journal. Even if you don’t write down the calories, it will help keep you on track. But especially at first, when you aren’t used to staying on top of the number of calories you’re consuming, it’s not a bad idea to use a tracker of some kind. There are many apps you can download to your smartphone that will allow you to keep track of this, as well as online. I love my fitness pal or the Lose it app!<br /> <br /> You can even purchase books that will help with this, such as the Calorie King. When all else fails, become an avid label reader, something you should be doing anyway.<br /> <br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilmb4hCzKdzx7o25fkbvH_2oTOTtz194dRDL1dNIOPcOW6UmwK9XrAyL6XG1LwqABtaRnlyYXM4eqJbvUcZ05VPuFLxW5iJebhJ7sqlpMfpOt54-jWX7tfyddHHGLwzKLx-JeLD7awXecZ/s1600/absinthekitchen2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilmb4hCzKdzx7o25fkbvH_2oTOTtz194dRDL1dNIOPcOW6UmwK9XrAyL6XG1LwqABtaRnlyYXM4eqJbvUcZ05VPuFLxW5iJebhJ7sqlpMfpOt54-jWX7tfyddHHGLwzKLx-JeLD7awXecZ/s1600/absinthekitchen2.jpg" /></a>You should calculate your caloric needs first and then try to stick as close to that figure each day as possible. If you have a cheat day, cut down the next day. It’s a balancing act, to some extent, and with practice, as with anything else, it gets easier.<br /> <br /> But however you decide to keep track of your calories, it’s a good idea to do so because it is just a good lifestyle habit to adopt and that’s what exercise and healthy eating is really all about anyway, is lifestyle changes.<br /> <br /> So go ahead and launch into that workout program. Don’t let a slight, temporary rise in the scale derail you. Remember, how your clothes feel and how your body is starting to look are often better indicators than the number on the scale, which can be a fickle number and affected by many different factors, such as water retention, which I’ve already discussed. And that can fluctuate from day to day.<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6zXwXj23CAbpDHxaBkUXoO9QdaXiCj3xnKDNZpoSEHT9sE3Lj9NTzWlyfpSKT3rAi_DcSPvgHLFoXXHNl7a7WUCHBljsK8GKVRtQo92CJ6YIYHDEhKi0KfOceHY3Nh3-8B2eLmTyIB4vD/s1600/workoutyes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6zXwXj23CAbpDHxaBkUXoO9QdaXiCj3xnKDNZpoSEHT9sE3Lj9NTzWlyfpSKT3rAi_DcSPvgHLFoXXHNl7a7WUCHBljsK8GKVRtQo92CJ6YIYHDEhKi0KfOceHY3Nh3-8B2eLmTyIB4vD/s1600/workoutyes.jpg" /></a></div> <br /> Make exercise and healthy eating an integral part of your life and you’ll be healthier and happier for it!

beachbody, delayed onset muscle soreness, gaining weight after starting a fitness program, Insanity, lose it ap, weight gain

Gaining weight after starting a new exercise program

So, you’ve just decided to step it up and get started on a great new workout program. You’ve bought all the duds you need, if you needed ne...