BREATHING - THE SECRET TO PAIN FREE STRENGTH TRAINING

Do you believe your body is only capable of low-level activities such as restorative yoga and Pilates?  Has a medical professional scared you out of ever lifting weights?  Have you tried lifting weights by yourself or with a trainer but ended up hurt and feeling miserable?  If so, let me share a secret with you.  Did you know people breathe over 20,000 times a day?  Any movement performed that many times will have an effect on the rest of the body and its ability to move and perform well.

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TAKE A BREATH: YOU DESERVE IT

Are you a worrier? Are you constantly stressed?  Women tend to be worriers. They worry about everything and everyone before taking care of themselves. If there was an imaginary cup that would dictate how much stress women can handle, many of them are definitely letting their cups overflow, taking in more than they can handle.  When is the time for women to do something that makes them happier and healthier?  Do they have to wait for the rare vacation, the random spa days or the occasional girls’ night out?

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IS IT EVER TO LATE TO START MOVING BETTER?

With a society that sits all day, works too long and doesn’t stay active, we have seen a huge decline in people’s quality of life.  At our gym, we see many people in their 50s and 60s who come in their first day with a belief they’re “getting old.” They believe their movement quality has no choice but to decline and never get better. With our technology-filled world, we’re even seeing people in their 20s who think feeling stiff and restricted are a few things they’ll have to deal with for the rest of their lives.

….FULL ARTICLE

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TAKE A BREATH: YOU DESERVE IT


Is it nasal? Is it rhythmical? Is it effortless? Is it noisy? Is it comfortable?


The way you’re breathing right now could be impacting your health in a positive or negative way. It all depends on your answers to those questions.


The more stressed you are, the more your breathing will increase. The more relaxed you are, the more your breathing will slow down.


For someone who is super stressed all the time, how do you think they’re breathing? What part of their nervous system do you think is more dominant: the Parasympathetic response (rest and digest) or the Sympathetic response (fight or flight)?


Correct: the sympathetic nervous system, the fight or flight response – the response that’s needed if a tiger is chasing you or if you’re having a panic attack right before giving a speech in front of a big audience.     

The problem is, most people are walking around breathing like they’re being chased by a tiger, but in reality, they’re just sitting in traffic.


The body might not be doing anything stressful but because of the way some people are breathing, their brains are under the impression that something stressful is going on.


If you’re always breathing like you’re about to give your first speech, it will add to the long list of factors of why you’re constantly stressed.


And if you’re reading all these articles and research coming out on why it’s so important to focus on mental health, you know being in a constant state of stress has serious long-term health consequences.  


It’s time to take away from your overfilling stress cup so you can handle all the things you can’t control, such as your crazy work schedule, your kid’s soccer games or your sleepless nights from night shift.


Bringing awareness to your breathing allows your brain to take a break from constantly worrying – anytime and anywhere! Your kids could be going crazy, throwing food all over the kitchen, but if you’re doing this exercise, you’re still taking away from your stress cup.


The more you can take away from your imaginary stress cup, the more you can handle without overdoing it.


Taking in more than you can handle will only result in a weakened immune system, low energy, disease and perhaps even an early death.


Take five minutes a day to do this activity and take time throughout the day to make sure your breathing is nasal and silent.


EXERCISE:



Count the seconds in and out. Make sure your breathing is very slow and 100 percent silent. If you find breathing in for a count of 3-4 and out for a count of 6-8 causes too much discomfort, try adding two seconds to the inhale and take two seconds away from the exhale. If you struggle with this, it means you really need it!

LUCY HENDRICKS

Lucy Hendricks is co-owner of Enhancing Life and Teacher at The Lexington Healing Arts Academy Personal Training Program. She is a personal trainer that takes a holistic approach to health and fitness. She looks at all factors that impact her client’s results in the gym: stress, nutrition, breathing, routine, sleep, and more. By considering the whole picture, her clients can expect to achieve sustainable results and avoid plateaus or over-training.

more articles by Lucy Hendricks

Are you a worrier? Are you constantly stressed?


Women tend to be worriers. They worry about everything and everyone before taking care of themselves. If there was an imaginary cup that would dictate how much stress women can handle, many of them are definitely letting their cups overflow, taking in more than they can handle.


When is the time for women to do something that makes them happier and healthier?


Do they have to wait for the rare vacation, the random spa days or the occasional girls’ night out?


Would it be possible for women to add something to their crazy schedules that could have a major positive impact on their health and not let their cup overfill?


What could women do daily that could have such a huge impact in their lives?   The Answer: Breathe


Something so simple makes it hard to believe, but if you’re willing to give it a try, you might be surprised what five minutes of breathing can do for someone who takes care of everyone and everything else.


Have you ever paid attention to your breathing?