Breathing Meditation: Try It!

INTRO

Every day in our lives we experience stress.  Whether it’s at work or at home, there are so many tasks to perform and individuals to take care of that sometimes we forget to slow down and take care of ourselves.

BENEFITS

Breathing meditation has immeasurable benefits, and is widely used to relieve the anxieties we face on an on-going basis.  It is one of the most effective ways to reduce stress, lower blood pressure, and improve the immune system, and has been used for trying to stop smoking as well as other bad habits.

Meditation promotes an inner balance, well-being, and revitalization of the mind and body.  The only requirement is that you find a quiet room and sit in a comfortable position.  There, you sit in a traditional cross-legged posture or in any other position that is comfortable. If you wish, you can sit in a chair. The most important thing is to keep your back straight to prevent your mind from becoming sluggish or sleepy.

HOW IT’S DONE

Begin the relaxation process by sitting with our eyes partially closed. Breathe naturally, preferably through the nostrils and try to become aware of the sensation of the breath as it enters and leaves the nostrils. This sensation is your object of meditation. You should try to concentrate on it to the exclusion of everything else.

At first, your mind will be very busy. It may even feel as if the act of meditating is making your mind busier; in reality you are just becoming more aware of how active your mind actually is. There will be a great temptation to follow the different thoughts as they arise, but you should resist this and remain focused on your breathing.

Once you are relaxed, you can actually hear your breathing and slow it down to the point where you are in a deep meditative state.  Afterward, you feel renewed and all the anxiety and stress dissipates.

Note that it will take a few sessions to get it down just right, but it is not only worth the effort but offers significant relief on those days when you are being pulled in twenty different directions.

DEDICATION

In order for breathing meditation to become a successful part of your life, it requires you to engage in this practice on a daily basis.  The more you practice, the better you will be able to reach the meditative state.

Whether you have practiced Yoga or other forms of meditation such as Tai Chi, breathing meditation has an immediate and positive effect on your entire body.  Moreover, you can utilize this breathing exercise at home, at work, in your car, or on a subway or bus. 

For example, let’s say you are driving home and come upon heavy traffic or an accident that leaves you idling for an hour or more.  Instead of getting all worked up, try breathing meditation.  Or, if you are sitting at your desk at work and the stress is beginning to build, find a quiet place where you can meditate – it does work.

CONCLUSION

No matter what you are doing during the course of the day, take ten minutes to meditate in order to relieve whatever stress or anxiety you are under.  Just as you take care of others’ needs, it is important to concentrate on your own health and wellbeing as well.

Flexibility Training: Techniques Used

Flexibility training involves performing a series of exercises that help maximize range of motion and muscle stability. Few would argue against the fact that flexibility is an important component of fitness and a critical factor in achieving peak physical potential.  Yet, flexibility training is consistently ignored and often done incorrectly.

While researchers have been unable to unequivocally validate the proposed benefits of flexibility training, there is evidence that indicates that flexibility training contributes to enhanced muscular relaxation, decreased risk of injury, improved range of motion, improved muscular balance, and improved performance of certain sports-related activities. (Source: Ace Personal Training Manual P.305-307).

Techniques Used to Increase Flexibility

There are four basic types of stretching techniques: static, ballistic, proprioceptive neuromuscular facilitation (PNF) and active isolated stretching (AIS).

Static

The static technique is the most traditional type and involves a slow, gradual, and controlled stretch through a full range of motion. Health professionals advocate this technique as the least likely to cause injury.

Static stretches should be part of every five to 15 minute warm-up routine. This type of pre-activity stretch should focus primarily on the muscles that will be used in the activity to follow, and is aimed at decreasing tissue stiffness, improving muscle circulation and readying the muscles for more vigorous activity, while decreasing the risk of tears or tendon stretching.

Ballistic

The ballistic or dynamic technique is more controversial since it involves rapid, uncontrolled bouncing or bobbing motions (such as bouncing down repeatedly to touch your toes). This type of stretching is not considered useful and can lead to injury (such as muscle tears) because is does not allow your muscles to adjust to, and relax in, the stretched position; It may instead cause them to tighten.

Consequently, many trainers, physical therapists, and physicians feel ballistic stretching is a higher risk stretching technique and should be avoided unless specifically needed to prepare for a ballistic sports activity. (Source: Ace Personal Training Manual P.311) 

PNF

Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.

PNF stretching was originally developed as a form of rehabilitation. It is excellent for targeting specific muscle groups, increasing flexibility, and improving muscular strength.

This technique must be done with at least two people because it is impossible to complete most of the stretches by oneself. Specifically, PNF should be conducted under the guidance of a knowledgeable and experienced fitness professional; this will help minimize the chances of injury to the muscles, such as that caused by overstretching.

Example of a PNF Exercise:

Lie on your back on a comfortable surface. Raise one leg vertically and have your partner grab your foot. Your partner then presses the foot gently backward until you feel tension on the hamstring (the muscle on the rear of your thigh). You then contract the muscles as you attempt to move your leg back down, with your partner resisting the movement.

AIS

Active isolated stretching (AIS) was pioneered by Aaron L. Mattes. The technique was originally practiced on patients who required post surgery rehabilitation and has attributes similar to strength-training workout.

With AIS you gently stretch a specific muscle, hold the stretch for two seconds and then release (stretch is never held more than two seconds). The stretch is repeated for several repetitions with each subsequent movement exceeding the resistance point by a few degrees.

Increasing the stretch a few degrees at a time allows the muscle to adjust more gradually to the stretch.  The stretches are typically performed in sets of a specific number of repetitions, with the goal of isolating an individual muscle in each set.

Flexibility training is an essential part of a well-balanced exercise program. Whatever your workout routine, be sure to stretch before and after your exercise session. Doing this will maximize your performance during your workout and help relax muscles post workout.

20-Minute Home Fitness Workout

Content provided by eDiets

 

Raphael Calzadilla, BA, ACE, RTS1
eDiets Chief Fitness Pro

 

If you’ve suddenly been hit with a busy schedule or just need something quick, I have the home fitness workout for you.

This series of fitness workout movements will take about 20 minutes or less. Yep, you’re reading correctly — just 20 minutes. You can do them 3-4 times per week. Your entire body will be stimulated, and you’ll feel rejuvenated without all the added stress of having to go to the gym.

I’ve designed this routine so that one exercise stimulates multiple muscle groups. This way, you’ll get the best bang for your buck in the least amount of time. Perform each exercise in succession. After completing one movement, immediately continue to the next one. After you’ve completed all the movements, perform them one more time. Attempt 20-25 repetitions of each movement. Don’t worry if you can’t perform all the reps — it will come. If you’re a beginner, take your time and go at your own pace.

1. BENT KNEE PUSH UPS Start with your hands and knees on a mat. Your hands should be shoulder width apart and your head, neck, hips and legs should be in a straight line. Do not let your back arch and cave in. Maintain a slight bend in the elbows. Lower your upper body by bending your elbows outward and stopping before your chest touches the floor. Contracting the chest muscles, slowly return to the starting position. Inhale while lowering your body. Exhale while returning to the starting position. After mastering this exercise, you may wish to try the full push-up.

2. LUNGE (with household cans) Stand straight with your feet together. Hold a can in each hand and keep your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contracting the quadriceps muscles (front of the thigh), push off your right foot slowly, returning to the starting position. Alternate the motion with the left leg to complete the set. Inhale while stepping forward. Exhale while returning to the starting position.

The step should be long enough that your left leg is nearly straight. Do not let your knee touch the floor. Make sure your head is up and your back is straight. Your chest should be lifted, and your front leg should form a 90-degree angle at the bottom of the movement. Your right knee should not pass your right foot, and you should be able to see your toes at all times. If you have one leg that is more dominant than the other, start out with the less-dominant leg first. Discontinue this exercise if you feel any discomfort in your knees.

3. ABDOMINAL BICYCLE MANEUVER Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle pedaling motion, alternating your left elbow to your right knee, then your right elbow to your left knee. This is a more advanced exercise, so don’t worry if you can’t perform a lot of them. Do not perform this activity if it puts any strain on your lower back. Also, don’t pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your tight abs have to work.

4. BENCH DIPS Using two benches or chairs, sit on one. Place palms on the bench with fingers wrapped around the edge. Place both feet on the other chair. Slide your upper body off the chair with your elbows nearly but not completely locked. Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps (back of the arm), extend your elbows and return to the starting position (stopping just short of the elbows fully extending). Inhale while lowering your body and exhale while returning to the starting position. Beginners should start with their feet on the floor and knees at a 90-degree angle. As you progress, move your feet out further until your legs are straight with a slight bend in the knees.

5. ABDOMINAL DOUBLE CRUNCH Lie on the floor face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed on your chest. Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position (stopping just short of your shoulders and feet touching the floor).

Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck. Your hands should not be used to lift the head or assist in the movement.

There you have it! Five fitness workout exercises performed for two cycles in just 20 minutes. You’ll begin to notice a tighter feel in your muscles in a few weeks, and you will naturally perform more reps as time progresses — all in 20 minutes or less.

A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.

Want Motivating Workouts? Get iTRAIN!

I need to stay motivated; I have a wife, two young children, two cats and three goldfish!  And for me staying fit, or having the actual feeling of being fit, gives me a more positive and energetic outlook on almost everything. In turn, I tend to stay motivated.

So in my on going quest to obtain, maintain, and increase my fitness level, I always look for ways to keep my workouts interesting and challenging.  I was fortunate enough to read an article about a company based out of Southern California called iTRAIN.

What iTRAIN Offers:

iTRAIN.com sells, (in my opinion, very motivating) audio workout downloads that combine high energy music and voice over of celebrity fitness trainers to motivate you through your workouts. The workout downloads are compatible with any mp3 player. So, you can look at it as your personal trainer, on the go!

The music and the workouts are updated every month. They have a library of audio workouts; the last time a checked they offered more than 300 different workouts for various genres: Cardio (treadmill, cycling, climbing, outdoor running), Sculpting, Stretching (yoga, pilates), Strength and Teen hip-hop workouts.

My Experience with iTRAIN:

Purchase Process:

Purchasing the audio workout was painless.  All you do is go to their website, decide what exercise you want to explore, pick a customized routine which is categorized by length of workout and fitness level, pay then download audio workout directly to your computer. It is very simple.

The Workout:

I chose the iTREAD program which is geared toward individuals who like to use the treadmill.  When doing the workout you can walk, jog, or run.  I chose to jog. The music used on my particular workout was rock oriented and it flowed with the different levels of intensity the instructor put you through. The voice of the trainer was very motivating when pushing you to increase and maintain a certain level of intensity and calming when instructing you to focus on your body mechanics (your form).

I really enjoyed the audio workout!  It was very challenging, the music was motivating and the voice over trainer kept me focused on the task at hand. Plus, this is the most I have sweat doing cardio in a very long time.  After each workout, I feel as if I have accomplished something.

Would I Recommend iTRAIN to a Friend?

Yes! And here is why.

1. Multiple workout categories to choose form (e.g. CARDIO, SCULTP & STRENGTH, STRETCH- yoga & pilates)
2. Workout routines are available for all fitness levels
3. Audio workouts are very well produced
4. Workouts can be done at the gym or at home
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So get motivated.  Give iTRAIN a try.

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