fitbody
BREATHE EASIER
Try These Tips for Better Workouts I
t’s easy to take breathing for granted. But tune in to your breath—when, say, halfway through a sun salutation or headed for a finish line—and you’ll find that it not only feeds muscles fresh oxy- gen, but also indicates whether it’s time to increase the intensity of the activity. To get the most out of every breath, follow these exercise tips from acknowledged experts.
Running With closed lips, breathe in sharply and deeply through the nose. Then purse the lips as if trying to blow out a candle and exhale through the mouth. While running, breathe in for one step and out for two. “The rapid inhale and slower exhale in this technique fills lungs from the bottom,” explains Danny Dreyer, author of ChiRunning: A Revolutionary Approach to Effortless, Injury-Free Run- ning. “Breathing exercises help take in more air when inhaling and empty lungs completely when exhaling. Muscles re- ceive more glycogen, which lowers the chances of their cramping up.”
Yoga
Use the Hindu breathing method called ujjayi, in which the lungs are fully expanded. First, inhale once with the mouth open, and then exhale the same way, making a “Ha,” sound. Then close your mouth and continue making the same sound while inhaling and exhal- ing through the nose (it will resemble the rushing sound that Darth Vader makes in Star Wars movies). “Your breathing is the barometer
of all your poses,” says Elena Brower, founder and co-owner of Virayoga, in
New York City. If you’re gasping for air, back out of the pose. “Always give pref- erence to deeper breathing over deeper postures,” advises Brower. This con- trolled breathing technique is largely responsible for the yoga buzz that helps keep students coming back for more.
Strength Training Exhale through the mouth when lifting weights and inhale through the nose when lowering them. As a rule of thumb, take two seconds to raise weights and three to four seconds to lower them. “Focusing on your breath keeps
your brain in the game, so you’re more likely to pay attention to overall form,” says Tom Holland, an exercise physiolo- gist, personal trainer and fitness consul- tant in Darien, Connecticut.
Cycling “The key to breathing on a bike is to go in through the nose and out through the mouth, and to be as relaxed as possi- ble,” Holland counsels. As intensity in- creases on climbs or long rides, breathe more forcefully—deeper, quicker inhalations through the nose and rapid exhalations through the mouth. “The more relaxed your breathing is, the more relaxed your entire body will be,” says Holland. “Relaxed breath- ing conserves energy, prevents fatigue and improves endurance.” Using force- ful breaths when you’re tired also sends more energizing oxygen to muscles to help counter fatigue.
Source: Women’s Health online © 2012 Rodale Inc. All rights reserved; used with permission.
natural awakenings December 2012 13
editorial calendar 2013
JANUARY
health & wellness plus: weight loss
FEBRUARY bodywork
plus: relationships MARCH
food & garden plus: natural pet
APRIL green living
plus: earth-friendly transportation
MAY
women’s wellness plus: spring detox
JUNE
inspired living plus: men’s wellness
JULY food watch
plus: summer living AUGUST
rethinking cancer plus: children’s health
SEPTEMBER fitness
plus: natural beauty aids OCTOBER
environment
plus: energy therapy NOVEMBER
personal growth plus: mindfulness
DECEMBER
awakening humanity plus: holiday themes
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32