Tag Archives: Foam rollers

How to Get the Most Out of Your Workout

No matter your level of fitness, you want to make sure that you get the most out of your workout. Here below are a few tips that will help you to achieve best results.

Stay hydrated

I discussed the importance of drinking water in my previous post. You should drink before, during and after exercising. Dehydration will lead to muscle weakness and fatigue. If you are tired you will not be able to make the most of your workout.

Get a personal trainer to prepare your fitness programme

Join a gym and get a personal trainer to give you a bespoke fitness programme. No matter what level of fitness you are at,  you will always benefit from a personal trainer. You tell them your goals, which area of your body you want to focus on. Not only will they show you the correct way of performing exercises but they will constantly be giving you new exercises to challenge yourself.

Plan your workout

Write down your goals and exercise plan for the next two weeks. By writing your workout programme it will encourage routine and you are most likely to stick to the plan. The plan should include the time you intend to workout, what activities you plan on doing each day and the duration.

Don’t forget to stretch

It is so important to stretch before and after any physical activity. So many people do not stretch enough. Stretching prevents soreness and muscle, joint and tendon injuries. Have you ever suffered from a low back pain upon waking up in the morning?  If you stretch before and after you won’t have any pain. I know from personal experience. I always used to stretch very little at the end of my workout and I suffered terrible lower back pain. This pain disappeared the minute I started stretching more. Stretching also improves flexibility.

Make sure to warm up before any physical activity

This is just as important as stretching as it helps to prevent injuries. by warming up you are preparing the muscles for a vigorous workout. Warm up should be light, you are warming up the body so no need to wear yourself out. Save your energy for the actual workout. I normally always do 10 minutes light cycling as my warm up followed by stretching.

Mix it up

Do not always do the same things. Not only will your body get used to it but you will end up getting bored of doing the same exercises day in and day out. To see results you have to challenge yourself and try different exercises. Try cardio, resistance training, yoga, HIIT, boxing etc. The more the better.

Calorie intake

Are you eating too little or too much? Healthy eating is essential if you want to get the best results in the gym. However starving is not the solution. Too often I see women not eating enough because they fear putting on weight. If you do not fuel your body correctly and eat too little, the body will feel fatigued and will not be able to perform at its best. Consuming too many calories is also not good. Having a big workout does not mean over indulging in junk food. Moderation is key. You should be having 3 healthy meals and 2 snacks a day. Make sure you have protein after your workout.  If you eat the right foods you will have an abundance of energy thus gaining maximum results from your workout.

Watch your form

No point in doing lots of repetitions if you are not performing the exercises properly. You risk injuring yourself. Best to do less but correctly. Form is everything. If you are new to exercise or not sure about a particular exercise please ask a qualified personal trainer who will be more than willing to help you.

Change your exercise routine 4-6 weeks

If you want to see changes in your body you have to change your workout regime every 4 – 6 weeks. It is important to keep challenging yourself. Not to mention you will get bored of performing the same exercises. You want to keep pushing yourself. You want to feel the burn when you exercise. By performing the same physical activity your muscles will adapt and you will not see results

Foam rollers

Foam rollers are truly great as they iron out your muscle. It is like having a deep tissue massage releasing knots and is used by athletes. It improves cellulite, posture, range of motion, flexibility and improves athletic performance. I did a  previous blog post on the benefits of foam rolling and how to use them with exercises.

I hope the above tips help you to achieve the best results!

 

 

 

 

 

 

 

 

 

 

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Foam Roller Exercises

Foam rollers are truly great as they basically iron out your muscle. It is like a deep tissue massage releasing knots and is used by athletes. I strongly recommend it to anyone that is active. I know I certainly need it as I am very tight due to all the running and squats that I do. It has really helped me improve my posture and range of motion. And ladies, it is great for Cellulite so get foam rolling!

Benefits of foam rolling

Improves flexibility

Improves tightness of the muscles

Prevents injuries

Improves circulation and cellulite

Improves athletic performance

When to do foam rolling exercises and how to use it

After a workout when your muscles are warmed up is the best time. It is important that you place the roller on soft tissue and not on your joints. You roll up and down on the muscle slowly. Work at your own pace, especially if you are new to foam rollers. The amount of pain depends on how tight you are. However, the pain should not be unbearable. If too painful stop. If you have knots rest the roller for 30-60 seconds. Start by doing it 3 times a week with shorter sessions and as you get better make your sessions longer and use it after every workout. After foam rolling stretch and drink plenty of water.

5 foam rolling exercises

 

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Outer thigh

Lie onto your side with the foam roller under your left hip. Keeping your core tight and using your arms roll up and down on your leg from the hip to the knee.

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Hamstrings

Place the roller underneath your glutes. Place your hands behind you and roll up and down from your knee to under your glutes.

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Quads

Lying face down, place the foam roller under your hips and roll up and down from the hip to the knee.

 

 

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Calves

Place the foam roller under your calves with your legs straight out sitting on the floor. Keep your hands behind you to support your weight. Roll along your calves up and down from the ankles upto your knees.

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Back

Place the foam roller underneath your lower back with your hands behind you to balance. Keep your core tight and roll up and down your back upto the shoulder blades.