It's a well-known (and obvious) fact that breathing is essential to life. We begin life with our first breath and end with our last. It's an automatic brain function that we rarely think about, but should definitely pay more attention to -- especially when it comes to exercise.
Let's talk about Proper vs. Improper Breathing
During cardiovascular training, it's important to focus on taking deep breaths and establish a comfortable breathing pattern. Try to avoid shallow breathing, and be aware of every breath you inhale and exhale. For example, use a 3:2 ratio of breath in to breath out rate when running. This basically means you would inhale for 3 steps and exhale for the two steps following (obviously repeating the process over and over). No one said it's easy, and it takes some time to master, so have patience with yourself.
Proper breathing during strength and resistance training is similar, but with a few different things to remember. Do not inhale on the "grunt" phase of the exercise, you want to be exhaling as you are putting the most stress on your body. It's also super important to remember to practice continuous breathing during the exercise and not to hold your breath. Holding your breath, pushing or pulling while lifting can cause injuries such as hernias or aggravate high blood pressure conditions to a dangerously high level.
During flexibility training, inhale when creating "space" in the body and exhale to lengthen and stretch the muscles around those joints. For example: Take 3-4 deep breaths while holding each stretch. Remember to breathe from your abdomen and avoid shallow chest breaths.
During relaxation training, try to shift your focus to making the length and depth of your inhaled breath equal to the length and depth of your exhaled breath. Use your diaphragm to fill your lungs completely -- focusing on your belly, then ribs, and then onto chest before slowly exhaling completely back out. When practicing this type of conscious breathing, make sure to sit upright, stand or lay flat on the floor with your spine in neutral position. These types of poses will allow you to make the most of these types of deep breaths.
Now - Let's take a look at some different types of breathing techniques you can use via HealthandYoga.com
First, lie down on your back, relaxed, with hands and legs outstretched and eyes looking up at the roof. Gently close your eyes and relax.
Step 1: Abdominal breathing
Observe your natural breath. You will notice that as you inhale the abdomen rises and then falls with exhalation. Watch this for a few moments to check this flow. Now begin to deepen, lengthen and extend that movement. That is, while inhaling, let the abdomen rise to its limit and at exhalation let it fall completely. Keep the chest still during this entire process – only move the abdomen. Continue this for 20 breaths and then rest.
Step 2: Thoracic (chest) breathing
Again observe your normal breath, this time focusing your attention on the chest. You will notice the chest moving slightly up at inhalation and down with exhalation. Again observe this pattern for a few moments. Now again, begin to deepen, lengthen and extend that movement. This time, on inhalation expand and lift the rib cage, filling the lungs completely. Then on exhalation, let the lungs collapse fully, sinking to the limits. In this step, keep the abdomen still, moving only the chest. Do this for 20 breath cycles and then stop
Step 3: Full Yogic breathing
This combines the above 2 steps in the following way:
First inhale by filling the abdomen and then CONTINUE inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then CONTINUE exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath. Repeat this for 20 rounds.
Remember the pattern… Inhaling – abdomen then chest; Exhaling – chest then abdomen.
Thanks to HealthandYoga.com for a wonderful little lesson on the importance and how-to's of Yogic Breathing!
Go ahead, breathe deep!
** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog
Sources:
http://www.examiner.com
http://www.healthcentral.com/
http://www.healthandyoga.com/HTML/news/yogicbreath.html">HealthandYoga.com
Wednesday, April 14, 2010
Monday, April 5, 2010
The FAQ's: Episode Two - B.M.R
Q: What does BMR stand for?
Your BMR (Basal Metabolic Rate) is the estimated minimum level of energy required to sustain the body's vital functions when at rest. The Harris-Benedict formula is used to calculate the BMR. Your basal metabolic rate (BMR), also known as basal energy expenditure (BEE), is the number of calories you burn per day just by being alive and laying around. BMR is based on weight, height, and age, but may change under different mitigating factors. BMR decreases with age and with the loss of lean body mass. Increasing
muscle mass increases BMR.
Q: How do I find my BMR?
There are two ways you can find your BMR. You can use one of the variety of online calculators available, or you can do the calculation by hand. The calculation varies slightly from Men to Women as their overall body masses are different in nature.Women generally have more fat, and men generally have more muscle, so there are two separate equations for the calculation. Be forewarned, the rate you calculate may not be entirely accurate. If you are very muscular, your BMR will actually be higher than the calculated rate because muscles use energy and burn calories even when they aren't doing anything. If you are overweight, your BMR will actually be lower than the calculated rate because fat cells store energy rather than use energy.
BMR Calculator: Discovery Health BMR Calculator
Calculate BMR Manually: (using the Harris-Benedict formula)
Women: BMR = 655 + (4.35 x weight lbs.) + (4.7 x height in.) - (4.6756 x age)
Men: BMR = 66 + ( 6.23 x weight lbs.) + ( 12.7 x height in. ) - ( 6.8 x age)
Factors to consider while Calculating:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Q: How can knowing my BMR help me lose weight?
When trying to lose weight, your ultimate goal is to burn more calories than you eat. This will force your body to use its fat reserve to make up for the calories you aren't eating. This is a delicate balancing act requiring patience and knowledge of your body. If you exercise, you actually burn more calories than your BMR calculation suggests. The more exercise you do, the more calories and fat you burn.
Exercise also increases your BMR (unlike dieting), so you'll burn more calories while you're just sitting than you would if you were dieting alone.
Q: How can I apply all this in my everyday life? It seems kinda complicated....
While it may seem a bit complicated, when applied practically, it actually makes quite a lot of sense and can help you keep a level of expectation on your fitness journey.
Let's make an example:
Say you are a 30-year-old woman who is 5'2" and weigh 200 lbs.
Your BMR would be 1673 calories/day. That's about 70 calories per hour.
Put that information together with your daily activities:
Let's say you also have a sedentary job where you sit behind a computer 8 hours a day. That sitting burns about 600 to 700 calories per day.
Now add it up:
That's 2273 calories per day burned by just working and living.
Now let's factor in exercise:
If you walked at a moderate pace for 30 minutes every day, you would burn an additional 150 to 200 calories per day. Now you're daily calorie burning is up to 2423.
Now for the diet aspect of it:
If you want to burn fat, you'll need to eat less than 2423 calories per day. If you wanted to lose one pound per week (3500 calories = 1 lb.), you would need to eat no more than about 1900 calories per day. If you want to eat more and still lose one pound per week, you'll have to add more exercise. If you want to lose two pounds per week, you'll need to eat 1400 calories per day or add enough exercise to burn 500 calories more per day. As a general rule, try to make it a point to add exercise as opposed to restricting your diet as it is more effective in helping you lose and maintain weight.
Sound Simple? That's because it is.
** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog
References:
- http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
- http://en.wikipedia.org/wiki/Metabolism
- http://en.wikipedia.org/wiki/Basal_metabolic_rate
- http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism
- http://www.internetfitness.com/calculators/bmr.htm
Your BMR (Basal Metabolic Rate) is the estimated minimum level of energy required to sustain the body's vital functions when at rest. The Harris-Benedict formula is used to calculate the BMR. Your basal metabolic rate (BMR), also known as basal energy expenditure (BEE), is the number of calories you burn per day just by being alive and laying around. BMR is based on weight, height, and age, but may change under different mitigating factors. BMR decreases with age and with the loss of lean body mass. Increasing
muscle mass increases BMR.
Q: How do I find my BMR?
There are two ways you can find your BMR. You can use one of the variety of online calculators available, or you can do the calculation by hand. The calculation varies slightly from Men to Women as their overall body masses are different in nature.Women generally have more fat, and men generally have more muscle, so there are two separate equations for the calculation. Be forewarned, the rate you calculate may not be entirely accurate. If you are very muscular, your BMR will actually be higher than the calculated rate because muscles use energy and burn calories even when they aren't doing anything. If you are overweight, your BMR will actually be lower than the calculated rate because fat cells store energy rather than use energy.
BMR Calculator: Discovery Health BMR Calculator
Calculate BMR Manually: (using the Harris-Benedict formula)
Women: BMR = 655 + (4.35 x weight lbs.) + (4.7 x height in.) - (4.6756 x age)
Men: BMR = 66 + ( 6.23 x weight lbs.) + ( 12.7 x height in. ) - ( 6.8 x age)
Factors to consider while Calculating:
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
Q: How can knowing my BMR help me lose weight?
When trying to lose weight, your ultimate goal is to burn more calories than you eat. This will force your body to use its fat reserve to make up for the calories you aren't eating. This is a delicate balancing act requiring patience and knowledge of your body. If you exercise, you actually burn more calories than your BMR calculation suggests. The more exercise you do, the more calories and fat you burn.
Exercise also increases your BMR (unlike dieting), so you'll burn more calories while you're just sitting than you would if you were dieting alone.
Q: How can I apply all this in my everyday life? It seems kinda complicated....
While it may seem a bit complicated, when applied practically, it actually makes quite a lot of sense and can help you keep a level of expectation on your fitness journey.
Let's make an example:
Say you are a 30-year-old woman who is 5'2" and weigh 200 lbs.
Your BMR would be 1673 calories/day. That's about 70 calories per hour.
Put that information together with your daily activities:
Let's say you also have a sedentary job where you sit behind a computer 8 hours a day. That sitting burns about 600 to 700 calories per day.
Now add it up:
That's 2273 calories per day burned by just working and living.
Now let's factor in exercise:
If you walked at a moderate pace for 30 minutes every day, you would burn an additional 150 to 200 calories per day. Now you're daily calorie burning is up to 2423.
Now for the diet aspect of it:
If you want to burn fat, you'll need to eat less than 2423 calories per day. If you wanted to lose one pound per week (3500 calories = 1 lb.), you would need to eat no more than about 1900 calories per day. If you want to eat more and still lose one pound per week, you'll have to add more exercise. If you want to lose two pounds per week, you'll need to eat 1400 calories per day or add enough exercise to burn 500 calories more per day. As a general rule, try to make it a point to add exercise as opposed to restricting your diet as it is more effective in helping you lose and maintain weight.
Sound Simple? That's because it is.
** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog
References:
- http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
- http://en.wikipedia.org/wiki/Metabolism
- http://en.wikipedia.org/wiki/Basal_metabolic_rate
- http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism
- http://www.internetfitness.com/calculators/bmr.htm
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