Skip to main content

Accepting New Clients

The Most Effective Breathing Techniques During Exercise

    Breathing should be controlled and relaxed lasting at least 2 or more seconds on the inhalation (in through the nose) and exhalation (out through the mouth) phases. This is true during recovery or light activity. During recovery or light intensity exercise, the individual should be able to prolong the exhalation phase longer than the inhalation phase. When the mouth begins to open more visibly and the individual is unable to breathe through the nose or talk in complete sentences without pausing (also known as the “talk test”) the individual has moved from aerobic to anaerobic metabolism as the primary phase of energy production. Even during anaerobic metabolism and moderate to high intensity work it is important for the client to work to control breathing, to supply a steady supply of oxygen and to avoid excessive strain on the heart or excessive rises in blood pressure. It is important for beginning exercisers who have not exercised regularly (at least 3 days per week) for the past several months to stay “aerobic”, until a baseline of low level conditioning can be established. Exerting at moderate (70-80%) to high (80% or above) intensity levels too soon in an exercise program can create a greater likelihood of injury to connective tissue and muscle, which has not had time to adapt to the new stimulus over a period of several weeks. Additionally, the endocrine system response may be com-promised with an inability for the body to be able to repair not only muscle tissue, but the immune system as well. The same efforts that can help the body can also hurt the body if not applied properly. Remember that exercise is intended to stave off illness and disease, not invite it by working out too intensely. Weight loss goals and desired body changes cannot outweigh the greater need for total body health.

Most people are in a hurry to get fit or healthy. It took a long time to get unfit or unhealthy, so it should not be surprising that the body will need sufficient time to adapt both internally and externally for long term health, fitness and performance benefits.

 Heart Rate and Perceived Rate of Exertion...

Read more here

Popular posts from this blog

Different Types of Diets Part 1 - Atkins Diet

  What Is The Atkins Diet? The Atkins weight loss diet is based on one simple principle: Your body burns both carbohydrates and fat for calories. If you reduce the amounts of carbohydrates available, it will burn more fat and you will lose weight.     According to Atkins, calories are unimportant. The key to losing weight is to restrict the carbohydrates that you eat and force the body to turn to its stored fat as an energy source. As proof of this, proponents of the Atkins Diet point to the following facts derived from research:     * When the body doesn't have enough carbohydrate, it will use ketenes derived from fat as energy.  * You can eat more food and lose more weight on a low carbohydrate diet than you can on a low fat diet.  * You crave less food when you eat fewer carbohydrates.  * By eating fewer carbohydrates, people tend to eat fewer calories without counting them.  * The greater the difference between fat and carbohydrate, the greater the weight loss.    

Lifestyle Dynamic Journey - Los Angeles, California

Los Angeles, officially the City of Los Angeles and often known by its initials L.A., is the second-most populous city in the United States (after New York City), the most populous city in California and the county seat of Los Angeles County. Situated in Southern California, Los Angeles is known for its mediterranean climate, ethnic diversity, sprawling metropolis, and as a major center of the American entertainment industry. Nicknamed the "City of Angels", Los Angeles is a global city with a diverse economy in entertainment, culture, media, fashion, science, sports, technology, education, medicine and research. Los Angeles includes Hollywood and leads the world in the creation of television productions and recorded music; it is also one of the leaders in motion picture production. (Thanks Wikipedia ) The city of Angels! Known for Hollywood stars, beautiful people, and making movies. Home to the rich and famous! Just like all other cities, Los Angeles has regular people

Lifestyle Dynamic Journey - Franklin Square, NY

Small towns can offer a lot.  Like hidden gems where you least expect them.  Sometimes they are just small towns with nothing to offer.  Franklin Square, NY isn't one of the latter.  I don't say this because I live here, I say it because it is a melting pot of culture and heritage.  So many mixed families have come to call this town their home.  A definite change from the decades ago I once knew.  The more this town changes, the more I like it.  When you bring in new families with new cultures, you bring in new businesses that offer things not seen before.  To some that can be threatening, but to the open minded (or those of mixed decent) it is welcoming and exciting actually.   What is now Franklin Square was near the center of the Hempstead Plains, and used as grazing land, and later farmland, by the first white settlers. The southern portion included oak and dogwood forests. In late 1643, Robert Fordham and John Carman made a treaty with members of the Massapequak, Meric