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Ever thought about trying out Compression Tights?
Athletes wear them all the time and in the medical world, compression socks are crucial to increase blood flow and decrease the risks of thrombosis. Why not use the advantages of Compression Clothing for better Workouts?
Today, I am going to review my new Compression Tights by SKINS and share some of the science behind it.
I also added a nice intense leg workout at the end that increases blood flow and muscle activation to hit all your problem areas!
I hope you enjoy reading and try out the workout!
What exactly is Compression Clothing?
Compression wear is most commonly used in the medical world. It was developed to treat swelling disorders like lymphedema, as well as vascular issues. Doctors found that graduated compression stockings helped manage varicose veins and prevent blood clots in bed-ridden patients after surgery.
Compression socks create positive pressure across the valves in our blood veins. As the difference in pressure between the ankles and knee increases, blood starts flowing back towards the heart and counters the effects of gravity. This is especially important for immobile patients. Thus, most of the time doctors prescribe compression socks to patients on long flights as well.
Shortly after compression socks became famous in the medical world, runners became interested as well. Why not use the graduated compression on tights to increase endurance performance? Exercise physiologists started researching whether compression gear had actually any effects on recovery and performance for athletes.
Compression Tights for Muscle Activation?!
The main benefits of Compression Tights are as follows:
- Increased blood circulation and oxygen delivery: This has a huge impact on sports performance and increases muscle activation as well. More blood flow might also equal more fat burn (see: The science of cellulite).
- Better proprioception: This is someone’s sense of how the body is positioned in space. This is crucial for any types of exercise but especially during heavy strength training and plyometric movements, you need to know where exactly your body is in space to be able to move safely.
- Reduce fatigue and soreness after exercise: Think of the compression tights as some sort of massage. They help reduce and flush out lactic acid and other unwanted biochemicals built-up in your muscles during and after working out.
- More stability and control: The compression has been shown to assist the muscles, especially the hamstrings in controlling leg movement at the end of the swing phase. This is crucial to reduce risk of injuries and damage to the muscles and joints.
- Stay cool and warm: The compression clothing helps cool the body by wicking sweat from the body and allowing it to disperse faster. At the same time, you do sweat more and stay warm due to the increased blood flow to your muscles.
My thoughts on SKINS Compression Tights
The first I noticed is that it is quite hard to get these pants on. Just like compression socks, you need to get used to these and it might be a struggle at first.
When I first tested the tights, it was very cold and I had no desire to workout at all. I was feeling sluggish and like I couldn’t activate my muscles at all. Once I put on the tights and started warming up, I was surprised to find my legs got warm pretty fast and I was already breaking a sweat by the end of my warm up!
During heavy lifts, I always struggle to keep my knees and hips stable. I have scoliosis, thus my body is uneven and I need to be caucious not to injure myself. With the compression tights, my knees felt very protected and my hips strong. I guess this is what I like most about the tights, they made me feel very secure and I was able to push harder during the workout.
Lastly, I noticed I could workout longer. I was doing an 1 hour, 30 minutes session already and was still not fatigued. This never happens, especially as I am not prepping for med school finals.
The next day, I was sore as I had never been. I guess, in that manner the tights did not work as promised. But that might also be due to the fact that I trained for much longer and did more sets with more weight than usual!
What sets these Compression Tights Apart
What makes the Compression Tights by SKINs so effective is their innovation of using Laminar Bands across the tights. They are wrapped across your lower body in such a way, that the right muscles get the highest blood flow and oxygen. The Laminar Bands externally stimulate the proprioceptive sensors in the prime movers, keeping muscles activated and controlled so you can go harder for longer.
“Prime movers” are:
- Gluteal Muscles (great for anyone trying to work their glutes more)
- Lower Back and Abdominals: Very handy for heavy lifts
- Adductors and Quadriceps Muscles: To decrease fatigue and make sure you can workout longer.
Intense Leg Workout to leave you sore for days (and test out your new workout gear)
If you have made ’till the end, you get a nice grueling workout as a reward 🙂 This workout is based on heavy strength training exercises coupled with explosive plyometric movements. This workout will increase your power, burn fat, build muscle and strength and probably leave you sore for days.
I did this with the Compression Tights as well as without and could definitely see a huge difference in joint stability. I am feeling much more comfortable doing the Jump Squats with the Compression Tights!
- Complete these 5 minutes Warm up
- Glute Warm-up: Always do Glute-isolation exercises for at least 5-10 minutes before starting any kind of leg workout (or cardio workout)
- Two strength exercises are coupled with one Plyometric exercise.
- Complete all three exercises back to back with no rest. After one round, rest for 1 minute and repeat.
- Complete as many rounds as you can while keeping proper form. Start with 2 rounds and increase from there.
- If you are a beginner, do pulsing movements instead of the jumps. For example: Instead of Jump Squats do Pulsing Squats as long as you can (until your legs give out).
- Don’t forget to Cool-down and stretch at the end!
Tri-Set 1: 2-4 sets
- Deadlifts 6-8 reps
- Bulgarian Split Squats 8 reps
- Jump Squats (Full power, not fast): 10 reps
Tri-Set 2: 2-4 sets
- Back Squats 6-8 reps
- Single-legged Deadlift 10 reps
- Burpee 10 reps
Tri-Set 3: 2-4 sets
- Glute Bridge 15 reps
- One-legged Squats / One-legged Stand up 6 reps
- Lunge Jumps 20 reps total
Finisher for the Glutes, Outer Thighs and Abs: 2-4 sets
- Seated Band Abduction 40 reps
- Standing Abduction 20 reps
- Mountain Climber slow (squeeze those Abs!) 20 reps
- Mountain Climber fast 40 reps
Here is the printable version:
That’s it! Let me know if you like the workout and try out the compression pants! They come out on February, be sure to get your hands on one of them by following this link!