Fit_Life_July_2017

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pro advice Q is it best to use a foam roller before or after a run? Running coach Sam Murphy shares the answer Foam rolling is a form of selfmassage, or more specifically, self-myofascial release. Fascia is the connective tissue that surrounds muscles and bones, and tightness or ‘hot spots’ – called trigger points – within it can result in both pain and movement restriction. An Ohio State University study concluded that foam rolling could have a positive effect on range of motion and post-exercise soreness and fatigue, suggesting the answer is, if you have time, do both. If you are pressed for time, it is worth considering what your main goal is. If you have specific joint restrictions or tightness, address these by foam rolling pre-run, because research suggests that it can help improve joint range of motion without negatively affecting muscle performance (unlike static stretching). For example, one study found that rolling the quads enhanced muscle activation and better neuromuscular efficiency in a lunge exercise, but only in comparison to ‘sitting quietly’. In a study that compared range-of-motion changes after foam rolling or dynamic stretching, similar benefits were found for both, indicating that foam rolling is simply an alternative way of preparing muscles for exercise. So what about afterwards? Here, the main goal is to aid recovery or reduce soreness, after a long run, for example. Research is fairly positive regarding delayed-onset muscle soreness (DOMS), with two small studies showing a reduction in post-exercise muscle tenderness after foam rolling. But its effect on the parameters of recovery is less clear. A Canadian study found that it lessens fatigue-related reduction in performance, while other studies have found no effect on such measures. For the best results, roll up and down on the area you want to focus on, pausing on tender or tight spots until they yield. One study found that five bouts of 20 seconds was as beneficial as five bouts of 60 seconds. Take it slow and easy – you likely don’t need a scientific study to tell you that it’s going to be a tad painful. Photography: iStockphoto, Courtesy Images 30 july <strong>2017</strong>
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Page 1 and 2: Fitter • HAPPier • HeAltHier ju
Page 3 and 4: REEBOK LUX TIGHT CRAFTED BY FITNESS
Page 5 and 6: CONTENTS On the cover 12 Power play
Page 7 and 8: 107682 FRESH EGGS NOURISH THE BODY
Page 9 and 10: Words: Joshua White; Photography: i
Page 11 and 12: PULSE Stay sports chic in this pear
Page 13 and 14: COVER STORY You may recognise the n
Page 15 and 16: COVER STORY + CHECK HER OUT Follow
Page 18 and 19: Stronger every day IT’S TAKEN AN
Page 21 and 22: nutrition personal trainer EXERCISE
Page 23 and 24: number of circuits: Beginner Interm
Page 26 and 27: tougHen up perfected the moves? Com
Page 28 and 29: Push your shoulders down and your s
Page 32 and 33: RUNNING CLINIC BOOSTO O YOURFORM IN
Page 34 and 35: RUNNING CLINIC The dart AREA TRAINE
Page 36 and 37: www.foschini.co.za Merchandise avai
Page 38 and 39: indoor FiTnESS Heated moments Bend,
Page 40 and 41: indoor FiTnESS 16 heat and humidity
Page 42 and 43: indoor FiTnESS TTraining at altitud
Page 44 and 45: indoor FiTnESS THE VERDICT Results:
Page 46 and 47: SOUTH AFRICA’S LARGEST SPORTS, HE
Page 48 and 49: Performance boosters fast track Wea
Page 50 and 51: 1. EAT MINDFULLY As we age, our met
Page 52 and 53: 6. SUPPLEMENT YOUR SKIN ‘Deep ins
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Page 56 and 57: NUTRITION NUTRITION As nice as it i
Page 58 and 59: NUTRITION vegetable matter you coul
Page 60 and 61: weight loss Can i bUy Fat burners a
Page 62 and 63: HealtHy cHef MaxiMise your veg inta
Page 64 and 65: HealtHy cHef 03 IngredIents 3 tbsp
Page 67 and 68: live well WELLNESS • LIFE LESSONS
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