I love my Gymboss Interval Timer I’ve been using it for several years now in training for marathons, circuit training, tabata workouts, stretching and HIIT training. Simply it’s an inexpensive timer or stop watch that will track two separate times intervals. No more checking your watch or clock. This small timer will beep or vibrate or do both after each interval. I encourage my clients to use them that are new to exercising. An inexpensive item you need to have in your gym bag.
- 1 or 2 intervals – 2 seconds to 99 minutes
- Repeat up to 99 times
- Beep and/or Vibrate alarm
- Alarm duration 1, 5, or 10 seconds
- Stopwatch function
- Secure Belt clip
- Compact Size (1 ¾ x 2 ¼ x ½ inches)
- Water and shock resistant
- AAA battery required
The Stick was recommended to me by a marathon runner. He said you must have this if you are a runner. I order this product as soon as I could. And he was right. This is one of my favorite items. I even use this on my clients who are tight in the neck, shoulders and back. Even clients with FMS benefit. Provides relief for muscle pain and soreness. Click Here to Relieve Muscle Pain with The Stick
Foam Rollers, this is the best massage you can give yourself at home.
Self-myofascial release (SMR) on a foam roller is possible thanks to the principle known as autogenic inhibition.
With foam rolling, you can simulate muscle tension, thus causing the muscle to relax the muscle. Essentially, you get many of the benefits of stretching and then some.
It’s also fairly well accepted that muscles need to not only be strong, but pliable as well. Regardless of whether you’re a bodybuilder, strength athlete, or ordinary weekend warrior, it’s important to have strength and optimal function through a full range of motion. While stretching will improve the length of the muscle. Basically, you just use your body weight to sandwich the roller between the soft tissue to be released and the floor. Roll at a slow pace and actually stop and bear down on the most tender spots. Once the pain in these spots diminishes, roll the other areas. In order to increase the pressure on the soft tissue, simply apply more of your body weight to the roller. The simplest way to do this is by either moving from working both legs at once to one leg, or by “stacking” one of your legs on top of the other to increase the tension. This inexpensive roller cost around 20.00 and I suggest the 6×36 white roller!
Key Points for Specific Foam Roller Exercises
1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three time a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.
I.C.E. Down Packs This is my favorite ice pack. I love the neoprene material with a removable ice pack that you can wrap the pack on your knee, elbow or ankle and still function while you are icing and inflamed area and it will stay cold for long periods. I have had one of my packs for close to 5 years and I bought a new one last year. I keep the packs in the freezer and its ready whenever I need it. This can be used by everyone in the household too. It is also great for migraine headaches, neck, shoulder, back, elbow, wrist, knee, foot or ankle.
Heat vs. Cold
Heat exacerbates inflammation by increasing metabolism and blood flow and it can destroy muscle tissue and inhibit rehabilitation. Cold general consensus within sports medicine today is that cold should continue to be applied to reduce the damage to tissue. It is common knowledge within sports medicine that the application of cold consistently results in more rapid recovery from soft tissue injuries.
Road ID– Be safe out there! Be safe indoors! Be sure if you are outside exercising, whether it be running, walking, biking, hiking or any activity where you are outdoors with a friend or if you are by yourself, or even in your own home, that you have some ID on you. If you were hurt in someway people need a way to contact someone for you to get help. Personally I have the shoe ID but now plan on purchasing the wrist ID. Do something smart today, It’s a smart thing to do!
Golf Ball and Tennis Ball Self-massage: Tennis or golf balls are practical tools when you need instant muscle pain relief. You can roll the ball on your neck and shoulder with the palm of the hand to relieve tight neck muscles. By simply placing the ball on the floor or wall you can lay your upper back (the fleshy area between your spine and your shoulder-blade) or your lower back (avoiding the spine) on top of it. Keep your knees bent as you use your legs to control your body rolling over the ball. Another self-massage tip for sciatica is to sit on the ball on a chair using your hands over the armrest for support and pressure control. Keep a tennis ball on your desk and squeeze it regularly, the squeezing motion helps rejuvenate tired fingers and hands, and strengthens your hands for other self-massage techniques. If your foot feels tense, stand with one hand on a wall for support and place the arch of one foot on top of the ball. Gradually add more body weight over the foot, allowing the ball to press into your arch. Begin to slowly move your foot, allowing the ball to massage your heel, forefoot, and toes. Note: If the tennis ball seems too big for your foot, use a golf ball. BEST OF ALL, you most likely have 1 or both of these lying around the house and if not you can get one from a friend and spend nothing!