Pumping iron has always been Arnold Schwarzenegger’s go-to activity for staying fit, but how does he improve his mobility and flexibility? In his latest newsletter, the 76-year-old bodybuilding legend discussed the value of foam rolling, which he says can significantly improve movement as well as aches and pains.
Arnold Schwarzenegger makes optimizing health and fitness seem easy. With decades of experience on the stage and seven Mr. Olympia titles under his belt, it is easy to understand why. From cardio and strength-based workouts that improve insulin sensitivity to antagonist supersets that help build muscle in less time, ‘The Austrian Oak’ has the best methods for getting in shape.
In retirement, Arnold Schwarzenegger’s passion for improving his longevity has inspired him to pass along his knowledge to his fans. In his newsletter, Arnold’s Pump Club, Schwarzenegger uses science-based research to provide his followers with only the facts.
Arnold Schwarzenegger Lays Out Foam Roller Routine for Reducing Aches and Pains While Improving Movement
In terms of working out, Arnold Schwarzenegger’s focus is on more than just getting a good pump in. He is also paying attention to enhancing mobility and flexibility. That’s why, in his latest newsletter, Schwarzenegger recommends utilizing the foam roller to improve movement while helping with aches and pains.
“Minimum Effective Dose: Foam Rolling
Have you ever tried foam rolling and felt it didn’t make a difference? There might be a good reason.
Recent research suggests that the real benefits of foam rolling won’t kick in for most people for at least four weeks.”
Studies revealed that foam rolling can immediately help improve aches and pains.
“The scientists reviewed 11 studies to determine noticeable improvements. You might foam roll and immediately feel better or have fewer aches and pains, but this was more about determining when you’ll significantly improve your movement.”
Not only does foam rolling promptly relieve aches and pains it also, with consistent use, increases mobility.
“There wasn’t much change in studies that were less than four weeks. But when performed consistently for four or more weeks, there’s a significant increase in range of motion. In particular, hamstrings and quads appear to respond best to foam rolling.”
He recommends implementing a foam roller session two to three times per week for 1-3 minute periods per muscle group.
“And it doesn’t have to be an everyday habit, either. The study found that foam rolling led to improvements when done a minimum of two to three times per week for anywhere from 1 to 3 minutes per muscle group.”
“This might not be good news for people looking for a quick fix, but it’s a good reminder that the best things typically require consistent effort.”
Arnold Schwarzenegger has previously revealed that exercise is the best medicine to help relieve back pain. Whether it’s yoga, tai chi, or Pilates, simply getting up and moving can help alleviate ailments you might have.
“Yoga, pilates, and tai chi were most effective at returning to normal and leaving pain behind. The scientists found that exercise that targets your abs, glutes, and lower back, emphasizes slow-controlled movements, and require more mind-body connection were most effective.”
Thankfully, the fitness community has the legendary bodybuilder Arnold Schwarzenegger to turn to when they are seeking ways to improve their health and wellness. With decades of experience along with scientific research to back up his claims, Schwarzenegger’s tips and tricks are coveted in an industry full of misconceptions.
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