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Improve Your Exercising with Right Breathing

There seems to be quite a lot of confusion recently over the correct way to inhale while exercising such as in running or jogging.

According to the text Physiology of Sport and Physical Exercise by Wilmore and Costill the need to breathe rises in direct proportion to the intensity of work. A mild workload such as brisk walking prompts enlargement of the lungs and deeper breathing. As the work becomes harder, the pace of breathing also increases.

With the exception of conditions like asthma, breathing should not limit your ability to run or carry out training exercises, even at very challenging levels. The quantity of air entering the lungs is not the trouble; it is the body’s inability to grab and use adequate oxygen to meet the increased demand that makes you out of breath (inspired air comprises roughly 20 percent oxygen while expired air has about 16 percent).

Many beginning runners have been misguided to believe that the correct way to inhale is to inhale through the nose and exhale through the mouth. While it is true that air is dryer and cooler when inhaled by the mouth, this should not become an issue unless you are particularly liable tophysical exercise induced asthma.

I believe that the nose breathing method causes self-induced asthma, since inhaling through the nose severely limits the quantity of air that can be delivered to the lungs. I suspect breathing this way has an unfavourable impact on running performance related to asthma, especially as speed increases.

Runners should be inhaling and exhaling by both nose AND mouth to a fixed pattern or rhythm. According to one particular well-respected coach and author, most elite runners breathe to a 2-2 rhythm. They inhale in while taking 2 steps and out while taking another 2 steps. At an easy pace they might use to a 3-3 rhythm instead.

2-2 regular breathing rhythm

Left foot– begin exhale right foot- continue exhale left foot- start inhale right foot- carry on inhaling.

One problem with this method is the continued cycle of inhaling or exhaling on the same footstep, Some professionals and coaches think this could lead to side stitches. If you are one of the unfortunate runners prone to side aches, try from time to time switching which footstep you breathe out on, or even modify your breathing rhythm to breathe out on alternating right and left footfalls. That may get a little difficult to do since you will have to adapt an uneven 3-2 or 4-3 breathing pattern (breathing out for more counts than breathing in).

3-2 breathing cycle

Left foot- begin breathing in right foot, carry on breathing out left foot, begin exhale right foot, carry on exhaling left foot – carry on breathing out, right foot- start breathing in.

According to some university track coaches, uneven breathing cycles are effective because air pressure in the lung is lower than that of the atmosphere, causing air to rush in fast. Take some more time to breathe out, since leaving residual carbon dioxide in the lungs can very much get in the way of delivery of oxygen on the next breath in.

It will help if you try out your breathing pattern while walking before you begin running, either on the treadmill or outdoors. Carry the method over to a lazy jog and then scale up to a faster pace of exercising.

Breathing Tips To Help You Run Better

 Inadequate oxygen can lead to reduced performance,cramps and early fatigue. Remember that, running especially marathon running or jogging is an aerobic exercise, hence getting in as much oxygen should be your main goal. For sprinters, it’s more of getting that energy reserve to fire your way to the finishing line. Practice good breathing techniques earlier on to avoid bad habits and ensure your runs are more enjoyable and comfortable.

Let’s have a look at these tips.

Breathing Tip #1 – Good Posture
Having bad postures can significantly cause the amount of air going into your lungs. An example is slouching or bending forward. Slouching or bending forward can have an impact on breathing because it compresses the chest wall and makes it more difficult for your lungs to expand. That is why in my previous article on body posture, keeping an upright torso is important. Standing upright helps get more oxygen into your lungs.

Breathing Tip #2 – Mouth & Nose
There is some debate if breathing through the mouth or nose is better. Breathing through the nose can be helpful in winter as your body warms the air that enters your lungs. Breathing through the mouth can dry up all your mucous membranes and make you feel very uncomfortable in the mouth and throat. However, breathing through the mouth helps relaxes your facial muscles. Generally speaking, using both your mouth and nose to breathe allows more oxygen to enter your lungs. Having more oxygen helps to get in more oxygen into your system which is what your muscles really needs during an aerobic exercise like running.

Breathing Tip #3 – Deep Breathing
Before running, warm up by going through some breathing drills such as deep breathing and diaphragmatic breathing. Diaphragmatic breathing is also known as belly or abdominal breathing. A good way to think about it is to think of your belly breathing and not your chest breathing. Deep breathing helps fill the lower part of your lungs which allow better gaseous exchange of oxygen and carbon dioxide.

A good way to start practicing this is to lie on your back on the ground flat and take in a deep breath. Inhale as much as you can and watch your stomach rise/expand. Hold your breath for 5 seconds before blowing it out. As you exhale, watch as your stomach falls. Diaphragmatic breathing or belly breathing is a much healthier way to take in as much oxygen for your running routines.

Breathing Tip #4 – Your Breathing Rhythm
Another important tip to remember is to monitor your breathing rate. Different runners may have different breathing to step rates. Some may breathe in after 3 steps while others may breathe in after 2 steps of running. There is no rule to this but something to bear in mind is to be consistent. Find a breathing rhythm that is consistent and comfortable for you. Another way to do this is to breathe according to the beat of a song on your iPod, if you can’t find a rhythm. But ayvoid breathing too rapidly or it will tire you out.

Breathing might be a very natural thing to do but surprisingly most runners don’t know how to breathe the right way. Master these 4 tips and you are on your way to be a much better runner than before.

Toning Treadmill Workouts

  Treadmills are one of the best cardio equipment around. At the turn of the switch all you need to do is either walk or run and you’re on your way to a great fat-burning session. Add in some music and you’re on the road to boosting yourmetabolism for one great aerobic exercise workout. Treadmill workouts are effective for cardiovascular fitness and since they can be done at the comfort of your own home, treadmills are among the most widely purchased fitness equipment in the market. Working out on a treadmill has been widely acknowledged to be effective for melting away those extra pounds, but an oft-asked question is this: Can a treadmill be used for toning the muscles in the body? For a machine that’s been touted as commonly used for cardiovascular fitness, the answer may come as a bit of a pleasant surprise.

Yes, toning with a treadmill is possible. It is especially beneficial for shaping the legs– from glutes to quads to thighs to calves. To get great-looking glutes, try doing a treadmill workout by warming up your body while walking for about five minutes. Then, at an incline of about five percent, walk for seven minutes and run for three minutes. Do this for about five times. End your session with a cool down exercise by setting the treadmill at no-incline and walking for about five minutes. Keep your quads looking lean and mean by simulating a hill running workout at five percent incline on the treadmill. Incorporate 90 second sprints into any of your treadmill workouts to give your thighs and quads that toned look. For stronger calves that can kick butt, set the treadmill at a steep incline (what you are most comfortable with) and do brisk walking at that particular slope for at least fifteen minutes. This should really tighten those calves to give you the shapeliest legs possible.

The above exercises on toning with a treadmill are obviously meant for lower body workouts. What about for the upper body? Can the treadmill do the same? Since there is no provision in a treadmill for an upper body toning regimen, you’re just going to have to get a little bit more creative. You can still experience the treadmill’s toning benefits by bringing free weights, such as three to five pound dumbbells, as you run or walk during your lower bodyexercises. This requires a bit more stamina, endurance and more balance on your part, but the results are well worth it. If you are a beginner in treadmill training workouts, it would be advisable to focus on your running or walking regimen first before attempting to incorporate weights into your routine. Make sure that you have a good pair of cross-trainers on so you won’t slip from the treadmill easily and get injured. Observe good posture and fluid strides to maintain good balance and obtain the maximum benefits form toning with a treadmill.

Water Aerobic Routines

 The appeal of aqua aerobics for fitness enthusiasts lies in the fact that the water reduces any risk of injury. It limits stress on the joints and enables exercisers to do more repetitions of a certain routine. Since it’s a form of resistance training, water exercises promote the building of lean muscle mass and developing muscle strength. And because the water minimizes the impact of gravity to the joints, water aerobics for lower body strength is one of the ideal forms of exercise to be performed in a pool. Power jumps, when done on water, greatly increases lower body strength and promotes power, agility and balance.

Here’s how to perform water aerobics for lower body strength:

First, begin in the shallow portion of the pool. Ideally, the water level should be no higher than your underarm and no lower than your ribcage. Warm up your body for about eight minutes by jogging around the pool and doing kicks, jumping jacks, strides and knee lifts. Make sure that you give your quadriceps, calf-muscles, hamstrings a long and drawn-out stretch. Do these for a good 10 minutes

Do a tuck jump. While you’re standing, keep your knees and ankles together as you pull them up your chest. Go back to your standing position. Incorporate some arm movement this time. As you raise your legs to your knees, let your arms lengthen and as it bends, bend your arms at the elbows.

After a tuck jump, do a frog jump. With your toes, knees and thighs slightly turned out, bend your arms in a diamond shape close to your chest. As you lift your legs up mimicking frog legs with the knees pointing to each side at the highest point in the jump, push your arms down to the hips. Return to the starting position.

Follow this with a scissors jump. In a standing position, let one leg move straight forward and the other directly behind the body, alternating the front and back movements. The hands should move alternately as well.

Do heel lifts. Stand and keep the knees and heels close together. As you jump, lift the heels towards your butt, no higher than the knees. Keep your arms extended away from your body, keeping it at the height of your shoulders but slightly rounded at the elbows. Pull your arms down to your hips when you lift your legs. You can then end the lower body strengthening session by kicking your legs and jogging for two to three minutes.

Finish the whole routine with some quality stretches to flex your quads, hamstrings, hip flexors and calves deeply.

Water exercises for lower body strength are a great alternative to traditional aerobic exercises that pose great riskfor injury to the joints and strain on the muscles. For those with previous injuries that make traditional jogging, jumping and leaping on land potentially dangerous, aqua exercises are a better alternative. By performing these routines on water, you reap the benefits of stronger legs and thighs and stronger heart muscles as well.

Great Butt and Thigh Exercises

Your butt and thighs are areas in the body that can make or break your appearance. You might have a well-toned upper body but if your butt and thighs are flabby, then you can’t really feel totally confident about how you look. These are problem areas since they have the potential to carry extra fat. Lean and tight glutes can definitely give you that sculpted look and make your pants or shorts fit better. More importantly, a lean lower body can contribute to better posture and overall strength. It can give you better balance and agility.

The good thing about butt and thigh exercises is that they don’t have to be done with equipment that you can only find in the gym. You can achieve lower body strength through the performance of bodyweight exercises that specifically target these muscle groups. Take note, however, that you need to consult with your doctor before you do butt and thigh workouts if you have recently recovered from a lower bodyinjury. Certain conditions like obesity, age, recent surgical operations and/or other medical conditions might warrant a visit to a doctor before starting butt and thigh exercises. If you are otherwise healthy, then there’s no reason why you should not start these exercises today.

For butt exercises, do hip extensions. Begin this exercise by bending your knees and going on all fours. Then push one foot towards the ceiling and hold for a couple of seconds before putting it down again. Repeat for ten counts before doing it to the other leg. Accompany this with lunges where you take one giant step with your leg as you drop to your knees to lower your body. Do ten lunges on each leg, more if you can. This works out your butt to give it that tight and toned look. Another butt exercise that you can do is simple step up exercises using a sturdy bench or chair. Use only a single leg to push up your body to tighten your glutes. Do as many repetitions as you can, taking care not to fall and injure yourself.

For thigh exercises, the dependable squats have been proven to tone your legs. Begin by standing with your back against the wall with your feet shoulder-width apart. Gradually lower your body to a sitting position. Your back must be straight and your knees behind your toes. Hold for two to three seconds before slowly standing up again and repeating the exercise. Plies are also good thigh-strengthening exercises. Stand with your toes positioned outwards with feet placed slightly shoulder width apart. With your arms straight out in front of you, lower your body into a squat with your back straight. Keep your butt tucked in–plies are a common move in ballet. Try to do as many repetitions as you possibly can.

Of course, for a better burn, you can run, jog, brisk walk or ride a bike for at least thirty minutes on most days of the week. These cardiovascular exercises will definitely do wonders for your legs, butt and thighs. You can also lift somefree weights as you do your exercises so you make them more intense and give your body more resistance for faster and more efficient toning. Do these butt and thigh exercises regularly to fully experience the benefits.

Can Someone Explain What Are Fat Loss Workouts Anyway

The likelihood you have heard about fat loss workouts a minimum of once in your lifetime. But the question is what exactly are fat loss workouts anyway and how do they differ from my workout routine?

In this article I am going to tear apart the anatomy of fat loss workouts in addition to unveiling the many types to leave you with a concrete understanding of this flab melting protocol.

Virtually any exercise assists in fat burning somehow, yet when most health and fitness professionals mention fat loss workouts we mean the type of workout that provides the maximum flab melting results possible in the least period of time. This especially means even hours after the workout iscomplete.

When you complete a lower intensity treadmill or ellipticalcardio workout for 30-45 minutes you’re expending a greater amount of total calories as fat, however you burn fewer calories overall from this type of low intensity workout.

When a high intensity level is performed from fat loss workouts, a greater amount of calories overall is expended and as a result, more fat too. Because low intensity exercise doesn’t place excess stress on your muscles, you don’t burn as many calories during the post-exercise period.

These facts are the foundation of what exactly defines fat loss workouts. Maximizing your flub incinerating efforts in the least amount of time possible. I’m sure this sounds good because really, who has time to spare these days? I sure don’t.

Also if you waste hours in the gym you may be at risk of unwanted hormone release that can actually store fat!

Let’s take a look at the various types of these workouts so you can incorporate them into your program.

Supersets combine two exercises that are done immediately after another with zero rest in between. Non- competing movements are the best for supersetting. Non- competing movements refers to the utilization of both upper and lower body exercises, or pushing and pulling exercises. Superset workouts that use non-competing movements preserve time and amazingly increase your overall fat burning potential to transform your body.

Circuit training workouts include 5-6 exercises that are done without rest until complete.

Circuit training enables you to save time and be rewarded with the highest fat burn results. By over taxing the body, your post-exercise fat burn will be increased dramatically.

Interval training workouts utilize the two energy production systems in the body to ignite fat at high levels.

By manipulating the two energy systems in the body, massive amounts of fat are burned long, long after the workout is over.

An example would be to run as fast as you can for 30 seconds followed by an one minute walk and repeat.

Now that you have a base understanding of how fat loss workouts are done you can unlock your body’s true potential.

Taking Walks To The Beat As A Persons Body Uncovers Its Tone

 Just how many people in reality listen to the internal voice whispering to us to be able to keep on being devoted towards our own personal health. Most people may hear words in your brain singing truths of conscience yet do you always put a lot of these phrases into your individual body and not just hold them in your head? Take hold of the thought that energy gets energy putting ideas in to motion. It is possible! You only should rely on YOU.

I remind myself of the idea seven days a week while I reach out to women all around the country. The concept of web based personal fitness training to stimulate other folks through the use of music assists me in turn with my very own extra weight challenges.

Making the initial step towards the beat of one’s personalized beat and target is a good place to begin. One foot at a time walking as a soloist trying to play the music on our own strings. Popping on that desktop computer or Ipod loaded with personal trainer music work out programs that happen to be conveniently down loaded right close to hand can be an easy affordable way of getting commited. Exercise which is green with out plastic to unwrap or garbage to take outside. Walking on the fitness treadmill machine, outside or merely walking in place at home are all incredibly good as long as you Never Stop Movin,?? to attain musical health!

Start with a stretch:

1. Stand with your feet hips width apart. Standing up nice and tall stretching the back bone.

2. Shoulders are down and back with hands at your side.

3. Now breathe in the air deeply through your nose opening up your arms and lift them above your own head. Breathe out from the mouth and bring the arms returning to your sides. Keep this up for 4x.

4. Lower your head with chin on your own chest and round your body over and let your self hang. Feeling the stretch in the back of your legs. Shake the head and neck out while you are in this posture.

5. At this point , tuck the chin and round the body back up in to a standing position making the head be the last thing to come up.

6. Once more, breathe deeply inhaling and breathing out. Now you will be ready to set out to exercise your body.

And then commence walking:

1. Slim away calories simply by walking to a piece of workout music that makes you want to move. Great for treadmill workouts.

2. Maintain your stomach tight and feel the rhythm as you walk.

3. Take pleasure in the sound of this music and allow your body unearth it’s tone.

4. Rely on you. Today,??s the day that nothing can stand in your way. Make sure you understand that!

Exercise Shoes

 We might view them as simply protectors for our feet, but exercise shoes can either make or break an exercise training program. This is because your cross-trainers serve more than just the function of protection for your land-based workouts. They also absorb impact, help you run or walk more smoothly and prevent you from slipping or falling. Without proper shoes, you can’t even begin to do anyaerobic exercise on land, whether it’s high or low-impact. So while choosing shoes that fit whenever you begin anyexercise program is important, you should also pay particular attention to when you need to replace your exercise shoes.Continued use of shoes that are worn-out while engaging in an exercise regimen can lead to all sorts of foot pains, soreness, blisters, knee injuries, ankle sprains and hip injuries.

What are the signs of wear and tear in your shoes so you can replace them accordingly? First of all, consider the level and intensity of your activity. Usually, if you walk or run for an average of three times a week, you can replace your shoes a couple of times a year. More than this average and you’ll probably have to buy new cross-trainers every four months. Those training for long-distance marathons or triathlons will have to change their running shoes every three months. If you know that you step heavily on your shoes, either on the toe or the heel, you can replace them often. If you have forgotten when you last purchased your shoes and have no idea when they’re due for a replacement, check the tread (the part that makes contact with the ground) on your shoes, if it’s worn and thin then it’s time to get a new pair. If you’re currently on a fat loss regimen, you will find that you may need to replace your shoes as you continue to lose weight.

Finally, if you want to engage in a new exercise routine but have been sedentary for a long time, don’t think of getting the old pair you have stored in your closet which have gone unused for a long time. It’s better to buy a new one since old and unused exercise shoes also wear out even when they have not been subjected to any form of workout.

Shoes can be expensive purchases and as such, you should strive to get the most use of them when you can by taking care of them. First, you need to mark the date when you first started wearing your shoes so you know when to replace them. If you can afford it, buy two pairs of shoes that you really like and feel comfortable in and wear them alternately during your workouts. Try to wear your exercise shoes only for exercise so that they don’t wear out easily. Moreover, make your purchase (or at least find the best size and style for you) at an actual sports shoes or running store. This way, you will be able to give yourself a good fit before purchasing the one that’s right for you. You can save a bit of money by purchasing online but make sure you have already tried on the exact size and style before making an online buy. If you feel that buying a new pair is too expensive then think about it this way: The hospital bills would even be more expensive for you if you don’t get a new pair and suffer an injury while you work out using your old pair of cross trainers.

Exercising and Menopause Useful Facts You Might Not Know

 For women, the coming of menopause signals two things. First, it simply means an end to reproductive health and second, it marks the beginning of a more laid back lifestyle. With the kids all grown up, the menopausal woman can take things easy and pursue the activities that she put on hold when she had to cook and clean and prepare the children for school. Unfortunately, some (hopefully not most) women misinterpret the word “laidback” to mean “totally zero physical activity.” As a result, they neglect exercise and have to suffer the diseases brought about by increased cholesterol and triglyceride levels, high blood pressure and type 2 diabetes.

Fitness for menopause must not be underestimated. A better quality of life awaits women at twilight of their years who actually take time to care for their bodies and minds. The physical benefits of exercise are actually enough motivation to devote at least 150 minutes of moderate aerobic activity on most days of the week and strength training twice a week on alternate days.

First, it minimizes the inconveniences felt during menopause such as irritability and hot flashes. Exercise improves mood, especially during this time when your hormones seem to go awry and you can’t make head or tail with what you’re feeling.

Regular physical activity also helps you stave off weight gain which is the precursor to all the conditions mentioned above. Exercise also strengthens bones, lowering your risk of fractures due to falls caused by brittle bones that naturally come with age. Exercise keeps your posture erect, too.

When you engage in regular fitness for menopause activities, you are also minimizing your risk of breast cancer– the bane of many women in this day and age. Walking 10,000 steps a day has been shown to benefit in this regard. Aside from breast cancer, other forms of cancer as well as heart and respiratory problems are minimized with a daily exercise activity. Finally, because exercise releases endorphins which are “feel good” hormones, your mood and your overall psychological outlook is enhanced.

Obviously, not all fitness for menopause exercises is right for you. You have to take into consideration your currentfitness level and any preexisting medical condition you may have. If you have a history of joint or muscle injury, heart or lung conditions, are obese or overweight or are over 50 years old, you need to consult your doctor first who will give you guidelines on how much and what kinds of physical activity are actually beneficial for you. The kinds of exercises you can do to achieve your fitness for menopause goals are actually diverse. For aerobic activities on land, you could walk, jog or bike while on water, you can swim or do waterobics. You can do balance exercises on a stability ball or attain added flexibility through Yoga or Pilates programs. Strength training using light weights will also help strengthen your muscles and bones. You can just dance or manually cut the grasses in your front yard and you’d still stay fit. It doesn’t really matter what activity you do for as long as you do it consistently and sensibly.

Getting Fit With a Hula Hoop Everything You Need to Know

Remember your childhood days when you had the most fun whirling those hula-hoops around your body? It kept you occupied for hours on end, didn’t it? The undulating motions of your body kept your attention totally transfixed to the brightly-colored hoops spinning around your body. There was fun to be had as you swayed your hips in rhythm with the music. There was real challenge, too: How do you keep the hula hoops spinning around your waist for long periods without letting them fall to your feet?

While hula hooping has been considered a fun childhood activity, an American Council on Exercise study has showed that it does indeed provide a good cardiovascular workout. The study which involved 16 intermediate to advanced women hoopers with an age range of 16 to 59 years old, required them to complete a 35-minute hula hooping workout. Their oxygen consumption (VO2 max) and heart rate were measured every minute for the whole thirty minutes of the routine. Every five minutes, their individual ratings of perceived exertion were also taken. We quote the February 8, 2011 report for the results: “At the conclusion of the test, researchers found hooping burns an average of 210 calories during a 30-minute hooping workout (approximately 420 calories per hour), which is comparable to the exertion of boot camp-style classes, step aerobics and cardio kickboxing. The average HR was 151 beats per minute, which is equivalent to 84 percent of the age-predicted HRmax for the average subject. Further, the RPE average was rated as “somewhat hard” on the Borg Scale.” With these results, it is obvious that hula hooping offers the following health benefits:

1. It is an effective aerobic exercise that gives a complete workout to your major muscle groups and allowing you to achieve your target heart rate for a sustained period of time.

2. The 420 calories per hour burned doing the hoops is more than what you can burn doing low-impact land based aerobics or a water aerobics workout. This makes it a good exercise routine to follow for those aspiring to lose weight.

3. Because it engages your back, pelvis and abdominal muscles, it’s a good core strengthening routine. With a stronger core, better posture and more efficient movements are achieved.

4. The rotating movements needed to keep the hula hoops from sliding to the floor develop balance, flexibility and coordination.

5. The rhythmic nature of hula hooping encourages concentration. This has a positive mental effect of enhancing an individual’s focus to finish a certain task, no matter how difficult.

If you are interested to try hooping, get adult hoops that usually measure about 40 inches wide and weighs about 3 to 5 pounds. While you are still learning the workout, opt for a heavier hoop inasmuch as lighter hoops entail more work to keep it from falling on the floor. Many mind-body classes like Yoga and Pilates now incorporate hula hoop sessions into their regimen. So don’t be surprised if your Yoga instructor tells you to bring a hula hoop the next time you meet!

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