Body Basics - A Pilates Newsletter - Breathing For Exercise at Health Fitness and Exercise .com

Body Basics - A Pilates Newsletter - Breathing For Exercise

Author: Mr Healthy

Hot Tip! Make exercise a priority.

Welcome to the first edition of our newsletter.

Here’s the hot Body Basic for this issue:

BREATHING FOR EXERCISE

Here’s the way to breathe to get maximum oxygen into those lungs and get the best benefit from those muscles that need oxygen to work at maximum efficiency.

Breathe in through your nose and out through your mouth.

Breathing in through the mouth generally results in a shallow breath. Nose breathing brings a slow but deep inhalation of breath. Then you let it out through the mouth.

Now place your hands comfortably around the sides of the ribs, breathe in through the nose and feel those ribs expand sideways and into your back- the ribs will feel like they are pulling away from the spine. Let the air out through your mouth and let the ribs drop down.

Two things not to do. Don’t expand your abdominals to get air in and don’t breathe up into the front of your ribs. This restricts the windpipe. Expanding your abdominals is counter productive to flat strong tummy and deep abdominal workout.

Practise your breathing 3 times. In the morning is good.

Hot Tip! Get a workout partner – having someone to train with can keep you on track with your exercise program. It’s a bit harder to back out of an exercise session because you just don’t feel like it when you know someone is waiting for you.

Ways to practice:

Sitting on your heels head on the floor. Put a cushion between your heels and butt if needed. This way you have to breathe into the side and back and it restricts frontal breathing.

Sit or stand to practise your breathing.

Lie down, head on pillow and knees up.

By the way expanding the ribs away from the spine also gives the spine a stretch, vertebra to vertebra.

Let me know how you get on with this.

Client: I don’t want to give up my Pilates classes. When I leave them I feel invigorated. My other workout class doesn’t do that.

Client: This is so good for me. It makes it easier to get through it (referring to a heavy work load)

Client: From foot work done I have noticed my bunion is getting less.

Hot Tip! Regular progressive physical exercise can bring about the balance of automatic, or involuntary , nervous system. The tone of the vagus nerve, one of the nerves that control sensation and motion, is strengthened.

Client: I sit at a desk and computer for long hours and it helps my spine stay in good shape to do this.

Yours
Louise Forscher

Body With Soul Inc December, 2005

Louise Forscher, native born New Zealander is a certified dance instructor from London and certified Pilates instructor from Long Beach Dance Conditioning in Southern California.

Hot Tip! Fantasize – when doing cardio exercises, like on an elliptical trainer or treadmill, you can role-play in your mind. Imagine yourself running the Marathon in the Olympics or cross-country skiing through snow-covered woods.

So that we can provide you with a newsletter you like, we want to know what you think. You can contact me at louiseforscher@sbcglobal.net.

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