Episode #270 of the Ben Greenfield Fitness Podcast (YouTube, Feb 7, 2014). Hosts introduce episode topics (natural remedies for snoring, weight training for endurance athletes, etc.), engage in informal banter (weather, inversion table routine), then move into a "News flashes" segment. The hosts summarize a recent study on foam rolling that found reduced soreness and perceived exertion but no improvement in objective performance measures (e.g., vertical jump, power, agility).
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Greenfield Fitness Podcast. Natural remedies for snoring, Weight training for endurance athletes Can d ribose reverse heart disease, how to lose weight with a low thyroid, Train for a marathon without losing muscle and sports nutrition for females.
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So are you nice and cozy and warm over there in your part of the world?
It is so freaking cold here in Spokane. It's like, it's like 20 below zero. Jeez, I burnt my feet. Like cold burnt my feet.
What were you doing?
I went out in my garage yesterday morning and as I usually do on Tuesday mornings, I hung from my inversion table. Oh no. Well, you're hanging and all the blood drains from your feet. And, and so this is my weird setup. I think I've mentioned this before on the podcast because I get weird looks from my neighbors. I open up the garage door so the sunshine is like blasting through the garage door. And then I hang on my inversion table and stare at the sun. And I'm in my boxers, so my body is getting bathed in sunlight and vitamin D and I'm hanging there and getting the increased capillarization and blood flow to my head and draining my legs. And it just so happened yesterday morning when I was doing this at about 7:00am it was almost negative 20. And so I, I have cold burns on my feet now, so.
Well, that's what happens when you do crazy stuff. You run the risk of, well, first, looking like a madman and second, doing something like that, I guess burning your feet.
So cold.
Burning.
I need to find myself some bunny slippers to podcast in this morning.
Cute.
News flashes.
As always. This is the part of the show where Ben Ho highlights some of the latest, newest, coolest news flashes that he's come across in the studies across interwebs.
We gotta get you a thesaurus. You can stop talking like a Valley girl.
Like awesome. They're so cool and really gnarly.
Foam rolling. So foam rolling is near and dear to many of our listeners hearts. I know. And I certainly have a love hate relationship with my rumble roller. Folks. Foam roller. There was a study that came out in the Journal of Strength and Conditioning Research last month though, that looked at whether or not foam rolling Actually helps performance. And what I Tweeted over@twitter.com BenGreenfield was soreness yes, but performance no.
Because I remember that one that got a lot of people's ire. For some reason people were writing back going it helps my performance and getting like really getting their backs up about it. I'm not sure why.
A lot of people really love their phone. Foam roller. Yeah, they came to their foam's defense anyways. What they did in this study was they took some people and they just had them do planking exercises, which I thought was kind of cool because you're kind of in a planking type of position when you're foam rolling. And then I guess so the group they compared them to just did foam rolling exercises. And what they found was when they tested for performance variables like vertical jump height and power, force production, agility, there was absolutely no difference between the folks who did foam rolling versus the folks who just did planking. But what they did find, and this will hopefully allay the anger of all of our foam rolling listeners, is that they did find folks who did the foam rolling had reduced feelings of fatigue even though they didn't perform any better. And they had significantly less soreness and less perceived rating of exertion. So even though you don't perform any better, you can at least feel like, like you're working a little less hard and have a little less soreness.
So there's, I gotta say that that does come down to semantics at a certain point. Like that's really how you define performance.
Yeah, in a way. But ultimately what performance really comes down to, you know, if you're talking about getting the, the bronze, the silver or the gold is how fast you go or how you know, how much force you produce, that type of thing. Now of course I foam, I do a full body foam rolling session every Tuesday and every Friday for about 10 to 20 minutes. You know, I put on my, my MP3 player and, and get down and dirty with my foam roller. So I have nothing against foam rolling. I just don't pretend that it's going to make me any, any faster as much as it's gonna prevent injury, decrease soreness and potentially make me feel a little happier during a workout.
I've been using it for pre workout just getting myself ready. It's actually part of the, the Dan John Mass made simple program jam.
