Bend Boot Camp

Get Fit. Live Fit. Be Fit.

May 16th- May 21st Locations

Class Locations for this week!

6am & 9am

Monday - Pine Nursery Park

Wednesday- Pine Nursery Park

Friday- Sawyer Park, on OB Riley Road.

Saturday 8am- Stairs at the Old Mill, behind the movie theater.

*Please make sure to always register for your classes online, so that we can plan ahead for our training program, as well as let you know if there are location changes if the weather changes!

Foam Rolling!

Foam rolling!! I love foam rolling, the benefits are amazing!
We have 2 rollers in our house, and they are used almost daily!
There are lots of different ways to roll and rollers to use!
Here is an overview on foam rolling, what it is, why to do, and how to do it!

What is Foam Rolling?

Self Myofascial Release, SMR, is used to release tension "knots" from the soft tissue muscle. Using a dense foam roller, or you can use a tennis ball to pinpoint certain areas. I'm not someone who usually has time or funds to get a massage very often, and no offense to my husband but he sucks at massages. This is a great way to relieve stress, tension in my muscles!

What are the Benefits?

Having "knots" and tension in the muscles with out being released can cause tissue damage, loss of blood flow to the muscle, muscular imbalances. Using foam rolling techniques, you can relieve the pressure and help muscles repair and recover quicker, better blood flow, increase the elasticity of the muscles, as well as the length of the muscles. Whether you walk, run, lift weights, or little bit of everything, overall benefits can greatly improve your everyday life!

What Type of Foam roller should I use?

There are a few different types of rollers, the 2 main types are a dense standard foam roller, and a trigger point roller. If you are new to rolling, a dense foam roller is great place to start. It's important for the foam not to be too soft, as it wont get deep enough into the tissue, although too hard of a foam can damage the tissue. A trigger point roller is great to help pinpoint certain problem spots and really get deep into the tissue. You can also use a tennis ball for problem areas too!

How do I roll?

Often you see people at the gym using a roller, and rolling back and forth over an area. As great as that may feel, the key to foam rolling is going SLOW. You should move more than an inch a second over the roller. Hold your core in tight and position your body weight on the roller. Roll away from heart, where possible, this helps push the toxin out and away. When you find a tender spot, or a knot. Hold that position for 30-60 seconds, it should be very uncomfortable. Then you should be able to roll over the area with less pain. If the pain is too much, start by holding over the areas next to the knot, and slowly work into the knot.

Some of the main areas to roll are, calves, IT band, hip area (piriformis), Lats, mid and upper back.

A few key points to remember! Drink lots of water after a foam roll session, this will help with recovery. Do not roll over bones or joints, and keep your core tight! And most of all go slow and hold.