Track Your Training

Training for a marathon or running a race is a big undertaking. There are many factors to consider and lots of information to track.

SportTracks stores all your fitness data for you. The program then helps you set goals before your next big run.

 

 It also works for cyclists, triathletes and other outdoor adventurers.

With SportTracks, you can monitor training times and distances. You can even link it up to your GPS gadget to help you map out your training course.

http://www.zonefivesoftware.com/sporttracks/

Need A Roll?

Myofascial Release and Foam Rolling for Sore, Overworked Muscles

Ever leave the gym or walk away from a workout thinking you are so sore you can barely walk up the stairs to your home?  You’re not alone.  Many of us experience this feeling and sometimes it can be days before our muscles feel normal again.  One easy and quick way to alleviate some of that from happening is to take one or two minutes after your workout to perform some Self Myofascial Release to those sore achy muscles.  

Foam rolling is a self-myofascial release (SMR) technique used by athletes and physical therapists to aid in recovery of muscles that are prone to being overactive. Myofascial release, also called "skin rolling," is often provided along with other treatments like massage, stretching, and joint mobilization and manipulation. The vast majority of registered massage therapists, chiropractors, naturopathic physicians, and osteopathic physicians have training with myofascial release.

To define: Fascia is the soft tissue portion of the connective tissue in the muscle that provides support and protection. The fascia can become restricted due to overuse, trauma, and inactivity. Consequently, inflammation occurs and if it becomes bad enough the connective tissue can thicken, which results in pain and irritation, and additional inflammation.

The goal with myofascial release is to promote healthy superficial fascia, which is a layer of connective tissue that lies between your skin and your muscles. Over time, sub-optimal food choices, lack of sufficient rest and activity, and emotional stress can contribute to a buildup of metabolic waste throughout your body's superficial fascia. When this happens, your superficial fascia can develop restrictions that impede proper flow of nutrients and waste products between your skin, fascia, and muscles. This state can predispose your muscles and even underlying ligaments to strains and sprains.

Self-myofascial release techniques via foam roller are performed by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure by one’s own body mass on the tender area for 30–60 seconds.  A recent study was done to determine the effect of self-myofascial release (SMR) via foam roller application on knee extensor and knee joint range of motion. The study involved eleven healthy and physically active males. They were divided into two groups: The control group (non SMR) and an SMR group. Measurements were taken prior to the Self Myofascial Release.  Then, one minute trials (10 minutes total) of SMR of the quadriceps by use of foam roller was done. These measurements were also taken on the non SMR group.

 The results showed that nothing major occurred between either group for any of the neuromuscular variables (muscle force, rate of force development, and muscle activation). However, the foam roller group, experienced a significant increase in range of motion (ROM)….In a nutshell, this study suggests that Self Myofascial Release of the quadriceps, or potentially any other muscle for that matter, was an effective treatment method to increase range of motion without suffering muscle performance. Only two minutes of foam rolling displayed increases in the range of motion in the quadriceps muscles.

 This study is one of the first peer reviewed studies on SMR, and it proved what many bodybuilders and power lifters have been preaching for some time - foam rolling works. Not only can it help improve joint range of motion and overall muscle recovery, it does so without sacrificing muscle performance and strength. Perhaps the biggest benefits of Self Myofascial Release are that it can be done entirely by the individual and is very efficient in that it can take as little as 30-60 seconds to target the desired muscle group. To also add—this will also elevate your mood. Massage provides relaxation and a higher sense of well being.

 It is also linked with lower heart rate, blood pressure and cortisol levels. (Not confirmed by medical experts at this time however significant studies show)  Myofascial Release Massage has gained credence in the medical community. There are many benefits from this therapy. Besides making you feel good, it is thought to help reduce the discomfort of many medical conditions. As always, before working out or trying any new exercise routine, always check with your doctor first to help you decide which is right for you.  

If you have any questions or are not sure where to find or how to use a foam roller please don’t hesitate to ask.  See you around the gym!
Val Strunk is a personal trainer at Midtown Fitness Center in Putnam.  To ask Val your health and fitness question email val@midtown-fitness.com

Go To Sleep

EXERCISE AND A GOOD NIGHTS SLEEP

Increased your physical activity is a way to cure insomnia and other sleep problems. Regular exercise
has a positive effect on sleep. Movement builds muscles, bones and connective tissue but also benefits
our internal workings like digestion. Are exercising daily? You can start today! Start slow, but never
say “I can’t do it”. Set exercise as a goal, make it attainable and then work towards a new you. Studies
show that lack of physical activity contributes to insomnia by disturbing the normal rise and fall of your body temperature.
Exercise has a beneficial effect on our circadian rhythm, (our “master body clock”) which is the brains way of telling us that it’s time to sleep or time to be awake. Working out promotes the shifts in the internal body clock, and is very effective in treating problems related to a disturbed circadian rhythm.  Most commonly people with disturbed rhythms are folks that work various shifts or people who travel frequently into different time zones.

Keeping yourself active contributes to a better quality of life too. There are numerous ways to keep
active (only limited to your imagination). Take a walk, (inside a mall or shopping center) or outside (on a trail, sidewalk or in a parking lot) or visit the gym. Anything that requires exertion and movement qualifies as activity. You can become more active simply by taking stairs instead of the elevator or parking farther away from the door at work or a shopping mall.

Keep three things in mind before starting ANY exercise regimen
1. Always check with your doctor first to be sure that you are physically healthy enough to
start a new exercise program, especially people with high blood pressure, have physical
impairments that would prevent them from exercise, and those that have not exercised in a
very long time.
2. Warm up your body first. The process of warming or stretching to loosen the muscles is very
important. Cooling down is equally important after exercise to decrease the buildup of
lactic acid.
3. Determine your body’s best time to exercise. Some find it easier to work out in the EARLY
morning while others find it works better for them to work out at night. Others also find
that the middle of the day or during their lunch hour is the best time to sneak in their work
out. This may take some time to figure out, but once you do, the benefits of exercise,
physically and psychologically will become a regular part of your lifestyle and will promote a
good night’s sleep.

What types of exercises are best for a good night’s sleep?
1. Isometric—those that don’t require much body movement. Rowing or weight lifting.
2. Dynamic—Examples, playing team sports like hockey, basketball or football. These improve
physical fitness and are useful for body and brain.
3. Aerobic—the following aerobic exercises whether in a class setting or on your own will also
help in relief of insomnia. Examples, running, cycling, biking.
Use any of the above, the most important part, just do it!
For additional tips and information, please e mail val@midtown-fitness.com