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Monthly Archives: June 2018

Breathing, Factor in Fitness

1. The first one includes all the sports that use the technique of respiratory stop or blocking. The most typical among these are force sports such as athletic weight throwing, weightlifting, body building, gymnastics etc. In short, we might say that here the anaerobic extreme is concerned – the one which imposes apnea (blocking the thorax and respiration). The main advantage of diaphragm blocking is the rising, for the moment, of the explosive force of the sportsman. A rise in execution speed for maximum force efforts has also been observed. The classic example is the snatch of weightlifting in which force and speed are simultaneously implied on the basis of respiratory blocking.

This respiratory blocking, inevitable in the above-mentioned sports, has also some disadvantages. Among these we could mention high pressure values in the thorax, abdomen and skull, high pressure on blood vessels with low feed-back through the veins etc. Thus, due to the rising of pressure inside the eyes the aggravation of previous short-sightedness is possible. Also, in the inferior limbs, varicose veins can either appear or worsen. Effort in exclusively anaerobic conditions increases rigidity both in the blood vessels and in the muscles.

2. The second big group is the one of sports that do not use respiratory stop. Here we enter the realm of purely aerobic effort. The typical examples are running races, swimming, cycling etc. – generally efforts on long and very long distances. In these events the muscular force implied is little – medium at most – the stress affecting the cardiovascular component and leading to increased cardiac frequency and pulmonary ventilation.

There is also a third category – mixed sports, both aerobic and anaerobic, in which the two techniques alternate. This is the case of sports games, contact sports, rhythm breaking in medium distance running races, etc. In the case of fitness, as both types of effort – aerobic and anaerobic – are present, apnea, as well as effort without respiratory blockage, is used. As far as correct respiration is concerned, there is a general rule stating that one should breath out during the most difficult part of the movement (the positive or concentric course) and breath in during come-back (the negative or eccentric course). Within these courses, we can have or not have a respiratory stop/ blockage. If we have it, it will occur at the critical point of the course.

Another breathing rule is the one that takes into consideration the dilatation of the thorax. In this case, breathing in is done on the course which allows thorax expansion, and breathing out on the movement that contracts it. In both cases, breathing in is done through the nose – in order to filter and warm up the air flow and breathing out is done through the mouth in order to be faster and more efficient.

Office Workout

Instead of nervous going to fitness club you can make your workout in the office in front of your computer and desk. People can not imagine how to do it. You can sit in your chair and for example lift your legs to the body or stand up and move legs to the back and up. There are many exercises that don’t need any equipment; you can use your body’s parts as weight. Women’s most problem areas are thighs, hips and but. Use your problem part in your daily workout.

1) While I am writing this article I sit on chair and tighten up my butt and rest, 30 reps.

2) After that stand up and lift all body weight on your toes – make 30 reps – this exercise is for calve muscles.

3) March on side for 20 seconds and start lift your leg to the side – tighten hips, both legs and lift one leg – make 20 reps. Alternate the other leg.

4) Rest while marching on side.

5) Sit on your chair, bend knees and lift them to the ceiling – this exercise is for the abs. Make 30 reps.

6) Stay sit on the chair put your palms on the edge on your desk. Bend elbows and move your breasts to the desk, then push out the body to the back. Make 30 reps.

About Fitness for Busy People

Running or walking may be a good choice. Both are excellent kinds of physical exercises to burn more calories, shed those unwanted pounds and control your weight. For example, a 150 lb person walking at 3mph burns approximately 320 calories per hour. Brisk walking at 4.5 mph burns even more calories, about 440 calories per hour. Heavier people burn more calories than thinner ones.

Both running and walking have many advantages:

– You can run or walk even if you have only half an hour of spare time.

– You do not have to go to a gym; go out and run or walk along the street or in the park.

– You do not need any special equipment, just a pair of comfortable running shoes.

Running or walking: which one to choose?

When choosing between running and walking, consider your general physical state. Take up walking instead of running if you have increased arterial pressure, problems with your spine or much excess weight. Your physical activity should be appropriate for your age. It is always a good idea to ask your doctor for advice before making any significant changes to your lifestyle.

Walking is easier, but running makes you burn more calories for the same period of time. Fast walking may be the most preferable combination of both, as it makes you burn calories and does not require too much time.

Exercising on Vacation

It puts me into a meditative trace. Not only do I enjoy my time spent on the beach, I also ride my bike twenty miles each morning. But the reason I am writing this is not to talk about me, but to report to you about an observation that I made while riding each morning. This is something that I am very perplexed about. I saw so many people out for their morning walk, and jog. At first I was very excited to see so many people exercising. After a few days however, I made it a point to stop and speak with one person each morning. The reason for this chat was to ask them if they normally exercised, and if when they returned from their vacation if they would continue. I was so surprised by the answer. I found that most people do not have a regular exercise plan, and most of them thought that they would try and exercise upon their return, but felt they would probably stop based on all the previous times they tried.

This is so sad! They started to make the necessary changes and form new habits, but the experts all say it takes 30 days to form this new habit, they were so close!
If you are one of these vacation exercisers, this information is for you. You were so close to making changes, and I am sure you felt wonderful after your long walks, not to mention how energized you felt.

Don’t give up, keep it up! You will lose weight and feel great about yourself.
Kimberly Jamieson (www.healthypainfreeliving.com)has achieved success in Living and maintaining a healthy active lifestyle and has helped thousands achieve this success by using her own fitness training tips.