The Benefits of Foam Rolling

foam rolling

 

What is foam rolling and why is it so popular in the fitness world lately? You may think rollers are just another gimmick or a useless gadget but actually they have many health benefits if used properly.

The Concept

Foam rollers are effective tools for physique-building, recovery and injury prevention. The mechanism behind the health benefits is called self-myofacial release, or SMR. SMR is an alternative medicine method which treats skeletal muscle immobility and pain by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in the muscles. It is actually nothing new since therapists have been using this technique for years. To achieve the release, a therapist applies a low load, long duration dragging force across layers of soft-tissue in the body. After a period of time, the tissue becomes more mobile. Using a roller to perform this is a great alternative to a therapist.

The Benefits of SMR

Increased blood flow throughout, better movement and increased range of motion are all befefits of SMR that will protect you from injury and improve recovery times. They are an excellent addition to anyone’s workouts regardless of age and ability. Rolling can also increase your performance during training by improving your range of motion and circulation.

Where to Start

Start gently. For example you could begin by foam rolling your calves. Our lifestyles are ususally quite bad for the calves, we sit all the time and wear uncomfortable shoues with little support and women wear high heels. This means the calf is rarely stretched properly and its natural range of motion is limited.

Simply place one leg on the roller and the other leg on top of it. Raise the hips and slowly begin to roll to the knee. If you find an extra tender spot, stop and hold. After about 20 seconds continue to roll through the area four times. Then set the hips on the ground and rotate the leg four times side to side.

Other great ways to use the foam roller include rolling the quads and the upper back. Just remember do it slowly and carefully.

 

When Should You Roll?

You have probably already figured out that SMR should ideally be done before and after a workout. Roll before you even begin your warm-up or cardio for optimal results and preparation for physical effort. You will improve blood circulation and reduce any tensions. Rolling improves flexibility and range of motion which will make your workout more effective. Also, use rolling as a part of your cool down or stretching routine, post workout. It will enable the muscles to relax and recover quicker. Additionally, it will help replace the oxygen depleted blood with fresh, nutrient packed blood and facilitate growth.

You can roll for as little as five minutes and still you will notice improvement in your flexibility and range of motion. Rolling will help you with stress and tension accumulated throughout the day.

 

Fat Burning Myths: Don’t be Fooled

fat burning myths

Even fitness experts believe certain things about burning fat that have existed forever but there is little or no scientific backing for those claims. Take a look at this short review of the most popular and wide – spread fat burning myths.

Myth # 1: Cardio Is Best for Fat Loss

Most people believe that performing cardio for long periods of time is the best way to lose stubborn fat.

In reality cardio will help you lose weight, but a significant amount of that weight will potentially be muscle tissue. Losing muscle will slow down your metabolism and as a result you will burn even less fat! Build more muscle and become a fat burning machine! Burn the muscle by performing too much cardio and become skinny fat.

Myth # 2: Spot Reduction

Corporations, fitness gurus and exercise regimes offer ideas of quick fat loss in specific areas such as the thighs or stomach. In reality the spot reduction theory is an absolute myth. Fat loss occurs throughout the body depending upon genetics, sex (hormones), and age. Overall body fat must be reduced to observe loss in any particular area. Although fat is lost or gained throughout the body, it seems the first area to get fat, or the last area to become lean, is usually the midsection, hips and thighs. Don’t waste your time doing thousands of crunches to slim down your waist. Instead, invest your effort into a healthy diet and reasonable exercise.

Myth # 3: You Shouldn’t Eat After 6PM

In reality the amount of calories consumed will determine whether you will lose or gain fat. Secondly you should worry about the macro and micronutrients necessary to keep your body running smoothly. Timing is of secondary importance.

A recent study by Italian researches compared eating in the morning to eating in the evening. The result showed no difference in weight loss between the two groups, but fat burning was actually higher in people who ate their meals after 6pm.

 Myth # 4: Eating Every 2-3 Hours Will Speed Up Your Metabolism

Many people preach that small, frequent meals increase your metabolic rate, which is true. But that does not necessarily promote fat loss.

In recent studies it was discovered that groups of people eating the same amount of calories divided into 5 small, or 3 larger meals didn’t show differences in fat burning.

Myth # 5: Fasted Cardio is Necessary to Lose Fat

Training fasted puts you at risk of losing lean muscle mass and we have already discussed why you wouldn’t want to do that. Training in the morning is not really special. What really matters is that you train regularly, intensely and consistently. People like believing in ‘secret’ ways to lose fat that are super-efficient and superior to others. Sorry, I have to disappoint – you will have to work hard for a lean body – day or night!

 

 

 

A look inside HydroxyElite

hydroxyelite-by-hi-tech

What a supplement really contains can be mysterious for some people. Unsure of what the ingredients really are and what effects they will have on your body is something you should know before diving in.  In this article you will learn a little more about whats inside  a capsule of HydroxyElite and investigate its great and unique ingredients. We will talk about 6 ingredients that affect the main function of our supplement.

  • Garcinia Cambogia Extract:

Garcinia cambogia plant is one of the main ingredients. It can be found in India, Malaysia and other countries as well. Hydroxycitric Acid (HCA) is the effective ingredient inside this plant that is extracted through the plant’s peel. It is said to help with bowel issues and  and types of rheumatism especially rheumatoid arthritis. In general, it helps you to be in good health.

  • Caffeine:

Caffeine is something most of us are familiar with. It is used in most of the drinks nowadays. This is because it is considered  a central nervous stimulant. In other words, it can charge people up with energy and make you feel concentrated and focused. On the other hand, caffeine should be used with caution because you can become addicted to it easily.

  • Bauhinia Purpurea Extract:

Bauhinia purpurea plant can be found in South China, India and Malaysia.   Some people used the Bauhinia Purpurea to treat wounds and also as an anti-inflammatory treatment.   In addition, its peel is said to be antimalarial and antifungal.

  • Bacopa Extract:

Bacopa plant grows in India. It is said to be used for things such as irritable bowel syndrome, anxiety, attention deficit-hyperactivity disorder and various allergic reactions.  It is also used for help with sexual problems, joint pain, backache and mental illness.

  • 1,3-Dimethylamylamine:

This ingredient is chemically synthesized and not a natural ingredient.  Nowadays, it is a main component in most supplements. This is because it can help in body building and weight loss.

  • Rauwolscine Extract:

Rauwolscine or Yohimbine is an extract that comes from a plant called Yohimbe plant. This plant grows in Cameroon, Gabon and Zaire. It is extracted from the plant’s peel and is used in the treatment of sexual problems. This is because it can increase both nerve impulses and blood flow to the sexual organs. In addition, the extract can help with  problems such as exhaustion, chest pain, sexual problems in men and women, nerve pain associated with diabetes and high blood pressure.

To sum up, HydroxyElite offers a range of powerful natural ingredients that each one has its unique benefits. These ingredients work together to create this great integration that results in our powerful effective supplement. We cannot ignore one of the ingredients because each one has a different effect from the other.  They will help you in improving your body, health and overall mood.