Asthma and Exercise

Does Asthma and ExerciseHelp to Reduce Attacks

Asthma is such a common condition that I think most of know someone or know of someone who suffers from this awful condition. I remember one lad back from my high school days that used to have asthma attacks during physical education. I often used to wonder why they had him exercise if it was only going to make him suffer. I've since found out that contrary to popular belief, a careful exercise plan is actually recognized as a beneficial part of any asthma treatment plan. Let me explain.

Asthma and exercise actually have a unique relationship but it's very important to understand this relationship and how the two relate. It's true, asthma and exercise don't always go cap in hand which is why it is crucial to understand why it is that physical activity can bring on an attack. Whenever we physically exert ourselves, we increase our body's need for more oxygen and consequently this makes our breathing considerably harder and faster. We've all overexerted ourselves at one time or another and therefore know those awful feelings of breathlessness, tightening of the chest, and in some cases, heavy panting. All of these are symptoms of a typical asthma attack.

After reading the above you may still be wondering what possible benefits there are for the asthma sufferer to exercise at all. Well, it's a known fact that the asthma sufferer who exercises frequently actually reports having fewer attacks than when they did not exercise. The reason for this is simple. Physical exercise improves overall physical health and whenever we're in good physical shape, out body's cope much better with any complaints and illnesses that challenge us, including asthma.

This doesn't mean that the asthma sufferer should fly out the door after reading this and attempt a 4 minute mile, as asthma and exercise require the correct planning. Remember, we're all different so it's unwise to generalize here. Any asthma sufferer that wants to include regular exercise into their treatment plan should first consult their doctor about the various types of exercise. Also, and this is very important, before embarking on any new exercise regime, an asthma sufferer should be certain that they are already managing their asthma in the correct way on a daily basis.

It probably goes without saying but it's crucial that when getting into an asthma and exercise program of action that the sufferer has the appropriate medical equipment at hand at all times, including their inhalers. It's a good idea to have a simply check list so that you are certain to pack what you need prior to your workout.

It's always a good idea to be mindful of how you are feeling during the workout and it's also important to stop the moment you feel any symptoms coming on. Taking care or yourself is paramount when doing any asthma and exercise fitness plan, and an understanding how 'your' asthma and exercise work together is a must.

Remember, fit and healthy sufferers of asthma have less attacks generally than those that do little or no regular exercise, but as mentioned earlier, consult your doctor first so that you can work out a plan specifically for you.

References

Andy Maingam Article Source: http://EzineArticles.com/290087

How Exactly Does Pilates Work

How Exactly Does Pilates Work?

One of the reasons Pilates is so popular is that it allows the muscles to build strength while becoming leaner and longer, not bulked up like other strength training workouts. Weight training for example generally shortens the muscles while Pilates exercises lengthens them with each exercise. This is a result of the dynamic stretching of the muscles and the muscles working against each other, a process which is also known as dynamic tension. Another difference that Pilates exercises offers is that they don't isolate muscles. So in one workout you can work many more muscles than you would in traditional strength training where you focus on each muscle individually. Pilates teaches each muscle group to work together and soon the very hard exercises become fluid and much easier.

Another difference between Pilates and traditional weight training methods is that in Pilates exercises the position of the spine is dynamic and moves with each movement to help the body stay centred and balanced no matter what position it is in. This also help the spine itself gain strength and flexibility which can be helpful to eliminate back pain and promote good posture. This being said you should not stop traditional weight training if it is something you actually do enjoy doing. In fact, doing Pilates on your off days can actually improve your weight training abilities and give you the ability to do more precise movements and reduce chance of muscle strain.

Perhaps why many people feel that Pilates is such an effective and efficient exercise regimen is that most of the Pilates exercises allow the body to stay in a low weight bearing position which takes a lot of the stress off the body and joints while the muscles work to become stronger and more flexible. As the practice of Pilates work continues the lengthened and strengthened muscles that now work together result in overall increased flexibility and a higher stamina level and more precise movements during other sports and physical activities. Pilates exercises are designed in a way that allows each muscle in the group being worked to become fully engaged from end to end and work in the way it is intended to. This is why the movements are so fluid.

The controlled, deep breathing used in Pilates work also helps the muscles work more efficiently as they lengthen and strengthen. Many Pilates experts believe the breathing, which allows oxygen to get to all of the muscle tissues, actually helps the toned look last longer when activity is stopped than other forms of strength training. The mind-body connection involved with the practice of Pilates helps many practitioners want to continue the exercise and incorporate it in to their lifestyle. Many people find the practice relaxes them and allows them to hold poses for longer periods of time.

Each method of Pilates focuses on different areas and might employ different techniques. Stott Pilates, for example, uses exercises that are designed to enhance the natural curves of the spine and stabilize the scapula. Other forms of Pilates focus on keeping the spine straight and the back flat. While all methods will produce a noticeable difference in your muscles and your figure overall, there might only be one method that works best for you and makes you feel the most comfortable. You might want to try a few different Pilates classes in your area to find one that works best for you.

It is important when beginning a Pilates regimen to do the first few sessions with a certified Pilates instructor to be sure you are doing each exercise correctly. This helps ensure that each muscle is engaging fully and you are getting the most effective and efficient workout. Having a certified Pilates instructor guide you will also help prevent injury, especially if you will be using any of the Pilates apparatus or machines.

References

Jennifer Classin

How to tackle your post baby weight

Exercise Advice for new mums

Congratulations on the arrival of your baby! Whether it's your first or your third, having a baby is a miracle worthy of celebration. But after 9 months worth of hormones, weight gain, mood swings, highs, lows, stretch marks, swollen ankles, and getting puffed just walking to the corner store you are probably more than ready to GET YOUR PRE BABY BODY BACK!

So where do you start? regardless of what kind of birth you had you can start doing your pelvic floor exercises almost straight away. This is really very simple, first try engaging your pelvic floor and core muscles in either a seated position or lying on your back with knees bent. Take a deep breath in and as you exhale slowly, squeeze and lift your pelvic floor ( this is the same action you would do if you were trying to stop peeing mid-flow! ) then gently pull your belly button in and up. Make sure you are not holding your breath and maintain the squeeze for 10 second. Repeat for 10 reps.

You may not feel as though this is doing much at first but be patient, you will soon start to feel a lot stronger - this should not cause any pain or damage any stitches you may have, it will in fact help the healing process. Once you have mastered the pelvic squeezes in these positions try doing the same sitting on a swiss ball, and add pelvic tilts to your routine.

To do a pelvic tilt, lie on your back with your knees bent up and feet on the ground. Take a deep breath in and as you exhale squeeze your core ( as above ) and tilt your pelvis so that your lower back presses into the ground and your pubic bone draws in towards your belly button. On the inhale let your pelvis arch the opposite way, lifting your lower back off the ground gently. Repeat for 10 reps.

These simple exercises are just the beginning! they will act as the foundation for rebuilding your core strength and give you a base from which you can start practising more advanced exercises. Please note that if you have had a c-section your recovery will be slightly longer, perform the above exercises only if there is a complete absence of pain.

As soon as you are feeling up to it, start going for short walks. Start with 10 mins and gradually build up to 20-30mins a day. Even this small amount of exercise helps to boost your mood and endorphin levels, as it is not unusual to experience a bout of baby blues once the adrenalin has worn off! there is also evidence to show that exercising can alleviate symptoms of post natal depression.

It is important that you listen to your body and do not push yourself if you’re not feeling 100%, your body has been on a roller coaster ride and will need rest! One hormone that will still be coursing around your body after birth is relaxin. Relaxin in produced by the placenta and is used to help your ligaments to stretch to accommodate pregnancy and birth. This will make your joints highly mobile, so be careful with sudden or jerky movements.

Something else to take into consideration when embarking on your post natal exercise regime is that if you are breast feeding you will be burning more calories than usual. This means you need to make sure you are eating healthily and regularly as well as staying hydrated.

Once you have been given the all clear from your doctor at your 6 week check up, there is nothing to stop you squatting, lunging, planking, pushing, sweating, pressing and huffing your way back into your favourite pair of jeans! although until you have fully regained your pelvic and core strength, avoid running and jumping movements - not only can this cause embarrassing leaking but it can also derail the progress you have already made

Congratulations on the arrival of your baby! whether it's your first or your third, having a baby is a miracle worthy of celebration. But after 9 months worth of hormones, weight gain, mood swings, highs, lows, stretch marks, swollen ankles, and getting puffed just walking to the corner store you are probably more than ready to GET YOUR PRE BABY BODY BACK!

So where do you start? Regardless of what kind of birth you had you can start doing your pelvic floor exercises almost straight away. This is really very simple; first try engaging your pelvic floor and core muscles in either a seated position or lying on your back with knees bent. Take a deep breath in and as you exhale slowly, squeeze and lift your pelvic floor ( this is the same action you would do if you were trying to stop peeing mid-flow! ) then gently pull your belly button in and up. Make sure you are not holding your breath and maintain the squeeze for 10 second. Repeat for 10 reps.

You may not feel as though this is doing much at first but be patient, you will soon start to feel a lot stronger - this should not cause any pain or damage any stitches you may have, it will in fact help the healing process. Once you have mastered the pelvic squeezes in these positions try doing the same sitting on a swiss ball, and add pelvic tilts to your routine.

To do a pelvic tilt, lie on your back with your knees bent up and feet on the ground. Take a deep breath in and as you exhale squeeze your core ( as above ) and tilt your pelvis so that your lower back presses into the ground and your pubic bone draws in towards your belly button. On the inhale let your pelvis arch the opposite way, lifting your lower back off the ground gently. Repeat for 10 reps.

These simple exercises are just the beginning! they will act as the foundation for rebuilding your core strength and give you a base from which you can start practising more advanced exercises. Please note that if you have had a c-section your recovery will be slightly longer, perform the above exercises only if there is a complete absence of pain.

As soon as you are feeling up to it, start going for short walks. Start with 10 mins and gradually build up to 20-30mins a day. Even this small amount of exercise helps to boost your mood and endorphin levels, as it is not unusual to experience a bout of baby blues once the adrenalin has worn off! there is also evidence to show that exercising can alleviate symptoms of post natal depression.

It is important that you listen to your body and do not push yourself if your not feeling 100%, your body has been on a roller coaster ride and will need rest! One hormone that will still be coursing around your body after birth is relaxin. Relaxin in produced by the placenta and is used to help your ligaments to stretch to accommodate pregnancy and birth. This will make your joints highly mobile, so be careful with sudden or jerky movements.

Something else to take into consideration when embarking on your post natal exercise regime is that if you are breast feeding you will be burning more calories than usual. This means you need to make sure you are eating healthily and regularly as well as staying hydrated.

Once you have been given the all clear from your doctor at your 6 week check up, there is nothing to stop you squatting, lunging, planking, pushing, sweating, pressing and huffing your way back into your favourite pair of jeans! although until you have fully regained your pelvic and core strength, avoid running and jumping movements - not only can this cause embarrassing leaking but it can also derail the progress you have already made.

References:

Morethanfitness

Safe, Sustainable Weight Loss - How NLP Can Help

The use of NLP has helped me achieve what had been eluding me for many years, when all I needed was to get rid of my limiting beliefs and create new ones in their place.

Every year, the diet and fitness industry makes millions - much of it coming from the purses and pockets of people who have already - often over many years - spent considerable time, money and energy trying to lose weight, to learn to love exercise, to become fitter and live healthier lives. The truth of it is that for many of us, diets and exercise programmes don't work, at least not in the longer term. For sure, whilst we are earnestly following them we notice our dress or trouser size dropping, and the fact that it becomes easier to take the stairs rather than the lift. Once (and, for some of us, before) we reach our goal weight/fitness levels, however, we relax, take our eye off the ball and soon are back to square one - overweight, unfit and unhappy about it. More and more people are finding that, for them, NLP can offer a safe, sustainable way of achieving their healthy living goals - of losing weight and keeping it off, of eating healthily and of fitting exercise into their already busy schedules. This is because NLP can help you

·         Identify and really associate with your personal fitness/healthy living goals so that they are truly inspirational for and personal to you

·         Retrain your brain - changing your beliefs so you think about food and exercise differently. For some, this will include changing how you think about yourself ( for example, a number of lifetime dieters self sabotage their efforts by holding a firm, but unacknowledged, belief that 'I can't stay thin')

·         Help eliminate 'problem' foods from your diet

·         Identify and deal with secondary gain - for some of us, part of us wants to lose weight/be fitter etc - and another part wants things to stay as they are because that has some payoff - or secondary gain for us

·         Focus on long term lifestyle changes rather than short term fixes.

Is it safe?

A key consideration when embarking on any healthy living or weight loss programme is is it safe? In the context of weight loss, exercise and health living a reputable and ethical NLP Practitioner will

·         Check whether you have any medical or physical condition which means that you should consult a medical doctor before embarking any programme designed to change your eating habits, help you lose weight or increase your levels of physical activity

·         Take a personal history both to help them plan how to work with you most effectively and to identify whether there are underlying themes which might suggest that specialised medical, nutritionist or similar support would be helpful

·         Help you frame and work towards your goals ways which respect your body. One consequence of this is that it may be easier than you think to make the changes you identify as being helpful. Another is that it's unlikely that you'll experience what some diets offer - i.e. that weight will drop off you. It isn't a quick fix diet or exercise programme.

Using NLP to help you achieve your healthy living goals is about changing your attitudes and behaviours - safely..

Is it sustainable? Most certainly!

Many diets and exercise programmes fail for one or more of these reasons

·         They focus on a goal with a finite point (like a goal weight or dress/collar size). Once we reach that - we think we're done. So we take our foot of the pedal - and slowly, often imperceptibly, the weight starts creeping back on again

·         They 'work' by getting us to do things differently. But the difference isn't comfortable. So as soon as we've reached our goal we revert back to our old familiar and more comfortable ways

·         They focus on the symptom (excess weight, lack of energy) rather than the cause (beliefs/attitudes which, in turn, drive our behaviour).

NLP, on the other hand, focuses on

·         Goals which remain valid and motivational

·         Helping you make changes which are comfortable - so that it becomes easier and more comfortable to do this than to revert to your old habits. So that, even if you still have a target weight still lurking in the back of your mind, once you reach it - you're better able to maintain those changes that will help you sustain it

·         Dealing with the cause (underlying attitudes and beliefs) so that you can change your behaviours for long term success, rather than just temporarily getting rid of the symptom.

So, as well as being about helping you achieve your healthy living goals safely, NLP can also help do this is a sustainable way.

References

http://EzineArticles.com/?expert=Helen_A_Carter

4 Tips to Speed Up Your Metabolism

Eat Early

We've all heard that breakfast is the most crucial meal of the day. And in terms of trying to speed up your metabolism, this is indeed the case! There are a couple of reasons why eating a hearty and healthy breakfast can speed up metabolism and contribute to weight loss goals.

The first reason is that people who eat breakfast are much less inclined to snack throughout the morning and this aids in the process to speed up your metabolism. For example, if you had a good breakfast of fruit and low-sugar cereal in the morning, your chances of visiting the vending machine at work around 10:30am diminish significantly.

It merely means that, since you won't be highly hungry at 10:30am (because you skipped breakfast), you'll be less inclined to eat anything that you get your hands on; such as a nice doughnut that your co-worker was kind enough to offer you.

By starting your day in a nutritious way, you'll have more control over what you eat throughout the day.

The second reason is more aligned with the speed of your metabolism. Studies have shown that metabolism slows during sleep, and doesn't generally get moving again until you eat.

Therefore, starting the day with breakfast is like kick starting your metabolism.

Don't Hate Calories

More food can speed up your metabolism. We constantly discover calorie reduced or low calorie foods. And it's not rare to overhear someone gasp about the huge calorie content of certain foods, such as a rich and creamy desert, or a giant fast food burger.

All of this anti-calorie hot air therefore has made many of us pretty calorie-phobic; as soon as we see food that has lots of calories, we run away. But is this sensible?

Yes and no. Yes, it's sensible in the sense that avoiding that double-layer chocolate fudge cake for desert is probably a good idea (actually, scratch that; it is a good idea). There's no real nutritional value that your body need from these types of calories.

But in the bigger picture, it's unwise for your metabolism to become calorie-avoidant.

Exercise

Many people especially some women are very wary about taking on any exercise regimen that can lead to muscle building.

The old perception was that muscle building leads to muscle bulking, and soon, bulging forearms veins and other unwanted results. Honestly, this is not the case.

Provided that women aren't supporting their exercises with specific muscle-building supplements, there's no need to be worried; because building lean muscle won't make you bulk up and will lead to speed up your metabolism.

Still, yet, the question remains: why would women (and, of course, men) who would like to speed up their metabolism revolve around muscle building? Isn't cardiovascular exercise the only thing that counts?

Again, the answer is: No! As well as a healthy and responsible cardiovascular program, muscle building is an exceptionally powerful way to speed up your metabolism if done correctly.

How? A kilo of muscle burns more calories than a kilo of fat.

Get Sleep

This is a toughie. Most of us don't have as much control over the amount that we sleep as we should. Work, family, education, housekeeping, and so many other tasks can virtually prevent us from getting the amount of sleep that we need.

However, as the experts tell us, getting enough sleep actually can speed up your metabolism. On the other hand, people who are constantly sleep deprived normally find that they have less energy to do regular, daily activities; including digestion.

As a result, sleep-starved people often lower their own metabolism. They merely don't have the strength to break down food with efficiency, particularly carbohydrates. This is a very difficult issue, because many people can only find time to exercise by 

References

Gail Faulkner