Use a foam roller for postrun recovery? Smart move: This simple tool acts as a deep-tissue massager, working out kinks in overused muscles. But its benefits don't end there–it can also build strength and stability. Because the foam roller has a curved, unstable surface, adding it to an exercise, like a plank, suddenly gives a standard move a challenging twist. "Balancing on a foam roller requires your body to recruit more muscles, especially in your core, to perform the move," says Tyler G. Travis, executive director of Lake Erie College of Osteopathic Medicine Medical Fitness and Wellness Center, who created this routine. Try to do these exercises two to three times a week (on easy-run days so you're not too wiped out) to build total-body strength that'll help improve performance and guard against injury.
1. PLANK
Works abdominals, glutes, back, shoulders
TO DO: Place your palms shoulder width apart on the foam roller. Keep your elbows slightly flexed, your back straight, and your neck neutral. Stabilize the foam roller in this position, and hold for 30 seconds. Repeat three times.
2. PUSH-UP WITH LEG LIFT
Works chest, triceps, abdominals, glutes
TO DO: Start in foam-roller plank. Lower your chest toward the roller, keeping your elbows in. Lift your right leg up, then lower it. Repeat the push-up, then lift the left leg. Alternate for three sets of eight to 12 reps.
3. PUSH-UP WITH ARM LIFT
Works biceps, triceps, chest, shoulders, abdominals
TO DO: Lower into a push-up with your left palm on the ground and your right palm on a foam roller. Push up and lift the roller until it's parallel to your chest. Do three sets of eight to 12 reps with each arm.
4. WALL SQUAT
Works quadriceps, glutes, abdominals
TO DO: Stand with a foam roller between your midback and a wall and your feet shoulder width apart. Slowly squat down toward the floor until the foam roller reaches your shoulder blades. Stand and repeat eight to 12 times for three sets.
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5. BRIDGE WITH LEG LIFT
Works glutes, hamstrings, quads, abdominals
TO DO: Lie on your back, heels on a foam roller. Raise your hips up toward the ceiling, then extend your right leg. Bring your right leg down and hips back to ground. Do three sets of eight to 12 on each leg.
Overweight and obesity are known to dramatically increase the risk of developing heart disease, diabetes, cancer and dementia. Excess body fat fuels the fire of systemic inflammation and the release of dangerous chemical messengers or cytokines that damage the delicate inner lining of our arteries; this sets the stage for vascular dysfunction. As we pass age 35, there is a natural tendency to gain weight due to slowing metabolism, unchanged calorie intake and less physical activity. Following a Mediterranean style diet can help to curb weight gain, improve health and boost your weight loss efforts.
Alarming Study Projects 42% Obesity Rate by 2050
Researchers have been encouraged that the obesity rate has stabilized at 34% over the past 5 years. The number of overweight and obese individuals has also remained steady at just under 70% for the same period. New research released in the journal PLoS Computational Biology uses statistical projections from the Framingham Heart Study to suggest that the upward trend will continue over the next 40 years to peak at 42% of men, women and children registering as clinically obese.
Obesity Explodes Over the Past Century
In the early 1900`s 1 in 150 people were obese. By 1971 the obesity rate climbed to 14%. 40 years later that number has jumped to 34%. Something has changed during this time period to create such an explosion in body fat accumulation. We are still the same genetically diverse people we were 100 years ago, yet our metabolism has been dramatically altered toward fat storage. While physical activity may play a small role in the increase, there is one much more compelling reason we`re exposed to every day.
Understanding the Real Cause of Obesity
Our diet has been altered considerably over the past 100 years. Natural foods eaten raw or minimally processed have given way to fast convenience items scientifically altered in a lab to appeal to our innate taste for sugar, fat and salt. Fast releasing carbs cause blood sugar to remain high most of the day. Eventually insulin becomes resistant to excess glucose and is no longer able to effectively usher sugar from the blood and into cells. Our grandparents didn`t have this problem. While they did put on small amounts of weight as they aged it didn`t lead to early onset obesity commonly seen today.
Mediterranean Diet Could Hold the Key to Controlling Weight
The results of new research published in the American Journal of Clinical Nutrition show that a Mediterranean style diet can help to keep unnatural weight gain in check. Study participants that adhered closest to a diet consisting largely of vegetables, fruits, fish, nuts, seeds and monounsaturated fats such as olive oil were 10% less likely to become overweight or obese and had 26% lower odds of packing on more than 11 pounds over the course of 4 years. This is because the Mediterranean diet is much higher in fiber and provides a feeling of satiety while eliminating sugary junk foods that raise blood sugar and cause dangerous belly fat.
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Overweight and obesity are the leading preventable causes of chronic disease and death. The past century has seen the problem grow to the point where it will threaten nearly half of the adult population. The solution is a low sugar and carbohydrate diet based on the Mediterranean way of eating, monitoring calories and ensuring adequate physical activity. Small changes to diet and lifestyle today will result in many healthy years later in life.
