You ARE burning fat long after you have completed your workout. After exercise, your body is in a state of recovery for up to 2 days! The acronym EPOC was coined to describe this recovery process. EPOC stands for Excess Post-Exercise Oxygen Consumption. After both aerobic and strength training, your tired body is working hard to adapt to the work it has just been through and to replenish energy stores in order to return to it’s resting state. It’s very plausible that if you are working hard during your workout, you are burning 120-150 calories afterward. The magnitude of EPOC is directly related to the intensity of your workout so enjoy a high intensity strength training session, feel the burn, and reap the benefits while you sleep!
Archive for February, 2010
Do I burn any extra calories post workout?
Friday, February 26th, 2010Benefits of Foam Rolling
Wednesday, February 24th, 2010Foam Rolling Defined:
The process of eliminating trigger points found in muscle tissue by way of a 6 in in diameter roll of foam. This practice is carried out by applying pressure to sore muscles using one’s own bodyweight to roll back and forth on the foam roller. Once a tender spot is identified in the muscle, stop and hold on that point for a minimum of 30 seconds.
Now, you many be wondering if rolling around on a piece of foam is really doing anything for you. Let’s dig further into this concept to answer that question. The technical term for “foam rolling” is Self-Myofascial release. What does Myofascial mean? Myo = muscle and fascia = web of tissue that encases the muscle. In essence, you are giving yourself a deep tissue massage and releasing the tangled up web of tissue that encases the muscle. Over time, trigger points, tender spots, or knots, if you will, build up in the muscle fascia. These knots cause tightness in the muscle which decrease muscle extensibility thus disrupting your body’s normal movement patterns. In turn, these knots bring about unfavorable imbalances throughout the body as well as musculoskeletal pain. When executed properly, foam rolling relaxes the tight muscles you are targeting and returns the muscle fibers to their ideal arrangement.
The following are just a few of the many benefits foam rolling has to offer:
- Increased blood flow to recovering muscle tissue
- Injury prevention
- Inhibits overactive muscles so the underactive muscles may then be strengthened
- Relieves sore muscles
- Aids in eliminating waste products trapped in tight muscles
- Breaks up the knots that have formed in muscle tissue
- Increases range of motion
In conclusion, YES foam rolling is benefiting you. It is an inexpensive alternative to visiting a massage therapist and can be incorporated into your daily exercise routine. For more information on foam rolling, visit http://www.mountainpeakfitness.com/M.P.F./SMR.html for more detail on the topic and to see images and descriptions on proper foam roll technique.
Case of the Mondays anyone?
Saturday, February 20th, 2010I hope the start of this week brings you a clear mind, fresh ideas and a positive attitude. For some of us, Monday can be a bit stressful which is why I will quickly slip you a few snack ideas to help extinguish mental pressure and anxiety so you can focus on breezing through your task list:
1. Blueberries- Full of antioxidants to help with concentration
2. Almonds- Mood lifter
3. Cottage cheese and oranges- Relaxes and fights free radicals that are released when you are stressed
4. Sushi- Contains feel-good serotonin and melatonin
5. Whole grain cereal- Has stress relieving B vitamins and folic acid
Start off on the right foot! Get a good workout in, eat well, be productive, and take time for yourself!