Day 16: 31 Days of Fitness

We’re at the half way point.  Let’s keep rolling…stay with it.  Today we will focus on cardio and foam rolling!




Start with 20 minutes of cardio – your choice.  And then let’s finish with some good old foam rolling.

Foam rollers help with pre and post workout flexibility my initiating self myofascial release.

Self myofascial release works on the fascial system (the tissue that surrounds and wraps each muscle in our body).  By gently rolling on the foam, you can work out adhesions, or “knots” in the muscle.  The rolling and pressure causes the golgi tendon to go into autogenic inhibition.  This allows the pressure to break up knots and tension in the muscle.

Your body molds muscle tissue along the lines of stress it receives.  This process involves inelastic collagen that forms in a random fashion (knots) and does not flow in the same direction as muscle fibers, acting as roadblocks to halt the muscle from moving in its proper fashion, thus decreasing flexibility.

The process is simple.  Gently roll the a muscle group over the foam roller until you feel a tight or sore spot.  Remain on that spot for 30 seconds and move on.

Use self myofascial release (SMR) before and after your workout and make it as part of the warm up and the cool down process.

Regardless of your level of training, start to incorporate SMR into your pre and post workout routine.  It will help improve your overall flexibility and improve your muscular function.  It should definitely become part of your training.




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