The Ultimate Guide to Peloton Foam Rolling Classes
Have you tried foam rolling yet?
I started foam rolling when I started running and really liked how it helped me recover after my long runs. I started foam rolling after every run and I swear it helped me not only improve my speed but also my endurance as I could get in more workouts a week without being sore.
Peloton recently launched new foam rolling classes and they’re the perfect way to recover from a tough ride or run! In this blog post I’ll go over the benefits of foam rolling, everything you need to know about Peloton foam rolling classes (and how to find them!), and more!
Want to save this post?
Enter your email below and get it sent straight to your inbox.
What is Foam Rolling?
Foam rolling is simply self-myofascial release (SMR) with a foam cylinder, also known as ‘rolling’. The basic concept behind it is to apply pressure to your muscles just like you would if you were using a massage therapist or physical therapist.
Foam rolling is done by rolling your sore muscles on a large foam cylinder, working out any soreness
Benefits of Foam Rolling
There are a lot of benefits to foam rolling!
Used to relieve pain and stiffness caused by intense training
Allows you to push yourself further than you could without it (work harder)
Improves your quality of movement (less joint pain equals better joint mechanics)
Decreases recovery time between sets! And decreases DOMS (Delayed Onset Muscle Soreness, or the soreness that you feel the day after an intense workout)
The Different Types of Foam Rollers
There are several different types of foam rollers, each with varying levels of firmness.
Traditional Foam Roller
A traditional foam roller is exactly what it sounds like – a piece of foam that can be rolled to help massage out any sore spots or knots. Here’s one of my favorite foam rollers.
Massaging Foam Roller
Massaging foam rollers are great because they can help the muscles relax, getting an even better massage. I really like this massaging foam roller because it has 3 different massage settings and is rechargable.
Long Foam Roller
This foam roller is longer than a regular foam roller, and is really good for not only foam rolling but also stretching out your back. This is similar to the one Peloton uses in their classes! While Peloton doesn’t sell foam rollers, I’ve found this one on Amazon is very similar.
Related Post: How to Connect an Apple Watch to the Original Peloton Bike
How To Foam Roll
1) Sit on the floor with your legs in front of you, and place a roller underneath your upper back (mid-back).
2) Place both hands on the floor and roll your upper back (mid-back) up and down.
3) Do this for 30 seconds, then switch to the other side.
4) You can also lie face down on a roller and roll from your lats (upper back muscles) to your glutes (butt).
5) Make sure that your movements are slow and controlled, and never roll directly onto a joint (like your spine).
When To Foam Roll
There really is no rhyme or reason to when you should foam roll; simply do it after your workouts. The sorer you are, the more important it is for you to foam roll!
What to Wear Foam Rolling
I’ve always found the best thing to wear foam rolling are athletic wear, like leggings, shorts and tighter fitting shirts (so nothing gets pulled under the foam roller). I like to foam roll right after a tough workout so I’ll usually wear the same thing I workout in when I foam roll.
How to Find Peloton Foam Rolling Classes
It’s easy to find the foam rolling classes on the Peloton bike, tread or digital app.
To find them, go to collections and scroll down to the collection “Foam Rolling with Hannah”. There are currently 12 classes to choose from, ranging from 10 minutes to 20 minutes. The classes are also labeled to show you which areas they’ll be targeting (like glutes and legs, calves, quads, etc.).
Update: Peloton has now added a filter to make it even easier to find the foam rolling classes! Under stretching you can now filter to class type “foam rolling” and all the classes will show up.
Why Take a Foam Rolling Class?
The biggest benefit to taking a foam rolling class is that you have an instructor-led stretch. When I foam roll on my own, I tend to do whatever feels good and don’t really time myself.
With an instructor-led class, you try new positions, movements and have a little bit of guidance to help you get the most out of your foam rolling!
Best Foam Rollers
Here are the best foam rollers available:
- 12. 75 inches x 5. 25 inch diameter , lightweight yet rugged solid core massage roller with EVA tread and triple grid 3D massage zones mimics the finger , palm , and thumb of a therapist's hands .
- Medium density muscle roller is comfortable to use - making it easy for beginners , but still effective at penetrating the soft tissue layer of tired muscles . Soft enough to use while in pain from lower back injury , sciatica or plantar fasciitis .
- One of the best recovery tools to treat muscle pain , increase performance and flexibility. Rolling before and after exercise sis part of a great stretching routine . Increases blood flow to massage site , flushing away stored lactic acid .
- Stretch overworked and strained muscles of the leg , arms , and feet by rolling during your warm up and cool downs . Provides instant benefit to the hamstring , IT band , glutes , and calves by delivering superior massages at home or in the gym .
- Loved by runners , exercise athletes , yoga and pilates students , swimmers , physical or sports therapy patients , and aid those just doing a normal fitness workout . Great for the arch of the foot , and any part of the superior body but the spine or neck .
- Protected by 5 US Patents : 9,345,921 ; 9,539,167 ; 9,656,112 ; 10,278,890 ; 10,695,260
- eBook can be downloaded for free via the manufacture’s website, also arrives as an email attachment.
- High-density foam roller with molded edges
- Ideal for balance, strengthening, flexibility, and rehab exercises
- Made in the USA from molded polypropylene to maintain firmness
- Lightweight, easy to clean and transport
- Measures approximately 12 x 6 x 6 inches (LxWxH)
- Foam
- Imported
- Patented foam roller design offers a superior, multi-density exterior constructed over a rigid, hollow core
- Constructed from quality materials that won't break down or lose shape from repeated use
- Includes access to free online instructional video library on foam rolling best practices from the experts at TriggerPoint
- Trusted foam roller of physical and massage therapists, coaches, trainers and athletes
- The perfect gift for yourself , or a loved one that's into exercise and working out , this kit has it all -> Our classic triple zone massage roller with end caps for storage , great for deep tissue massage and stretching legs and lower back .
- There's our premium massage stick for those hard-to-roll areas , like the quad , shin , and inner thigh . Control the intensity of the massage by pressing harder or softer with the handles . Flush lactic acid from muscle tissue after your workout .
- After the deep tissue massager , the most important thing for your body is stretches . Our stretch strap is amazing for your hamstring and quads . Just wrap one end around your foot , and control the intensity by grabbing different handles .
- Finally, 2 types of massage balls , both great tools for trigger point and myofascial release . Our double lacrosse ball is best for rolling the forearm , neck , and shoulders - our spike ball is great for the arches of your feet for plantar fasciitis .
- All of this is backed by our lifetime manufacturer's warranty and 100% Satisfaction Guarantee , To purchase these items separately would cost over $75, making this a great value or a great gift (if you know anyone that likes massages...) ; )
- eBook can be downloaded for free via the manufacture’s website, also arrives as an email attachment.
Should You Foam Roll After Cycling?
Now that Peloton has introduced foam rolling classes to their program, you might be wondering if it’s safe to foam roll after cycling.
Foam rolling is a great recovery class to do after a spin or running class! Foam rolling can help you recover faster, get rid of soreness, prevent injuries and improve your flexibility.
Does Foam Rolling Hurt?
Foam rolling completely depends on the amount of pressure you use when you’re foam rolling and the angle. So if you use light pressure and keep the roller at a lower angle, it should not be very painful. You can always adjust the pressure to make it more or less intense.
Foam Rolling Alternatives
If you can’t find a foam roller, you can also use a lacrosse ball or similar to work out knots and soreness.
Final Thoughts
Foam rolling is one of the most effective recovery methods out there, and it helps you get back into your workouts faster. Whether you’re doing a foam rolling class after cycling or using a lacrosse ball at home, remember to take your time and use controlled movements. And if it hurts too much, just reduce the amount of pressure you’re using. It’s really exciting to see Peloton releasing foam rolling classes and I hope they come out with more soon!
0 Comments