Common Problems for Runners:

3 Breathing Techniques You Should Try

 

It suffices to say that exercise is one of the most important things for your health. Taking care of your body can help you in countless ways, but most importantly, it keeps you healthy both physically and mentally and it can help you with quite a lot of issues. One of the most common exercises all around the world is most definitely running, but if you’re new to it, you may face some common problems which can make it harder for you to achieve your goals. We did a bit of digging around and we’ve made this short guide through some breathing techniques and exercises that should help you along your way. So, let’s dive in and see how to avoid common issues most new runners face when they exercise.

 

Breathing Control

There are quite a lot of people who have problems with breathing, especially when running, but most of those problems come from the lack of breathing control. For example – rhythmic breathing while running has proven to be more than successful in various ways. Yoga teaches that with breathing control you get to fully control your body, and that’s why you need to train to breathe in such a way so you’re not distracted by breathing while running. In order to breathe properly, you must focus more on your “belly breathing” rather than focusing on “chest breathing”. Perhaps this sounds a bit counterintuitive, but it’s really the cause of the most breathing problems for runners, especially new, inexperienced ones.

 

Breathing Muscles Training

When you’re “chest breathing”, you breathe shallow and you don’t bring in the maximal oxygen, and when you’re exhaling, you don’t fully expel your lungs, which in turn make you experience side stitches. Luckily, there are some things you can do to focus more on the “belly breathing” with your diaphragm and master these breathing techniques.

 

One of the easiest breathing training is quite easy. You should lay down on your back and breathe very deep so that your belly elevates with your chest while you inhale, and lowers when you exhale. You will notice that your chest elevates with your belly, and you will feel your belly muscles contracting with breathing. What you need to do is breathe until your chest doesn’t move when inhaling and exhaling, while your belly does. Once you feel confident enough – move to the upright position and keep practising.

 

Breathing Rhythm

Your breathing rhythm depends on how hard you’re running. It depends on the number of steps you take before breathing in and out. For example, a 2:2 rhythm means you take two steps while breathing in and two steps when breathing out. For easier runs, 3:3 rhythm gives the best results, but if it’s hard for you, you slowly work up to it. For moderate runs, 2:2 rhythm is the best, while you should try to do 1:2 rhythm when you’re doing hard workouts and races.

 

Sometimes you simply can’t master all of these techniques because of some problem you have, that you are not even aware of. We talked to the experienced rhinoplasty expert Dr. Turner and he explained that quite a lot of people are faced with problems like a deviated septum, runny nose, and other similar issues, and they don’t even know it. The procedures that fix those problems are very easy and your health can seriously benefit from them.

 

Final thoughts

These are just some of the breathing advice when it comes to running. These tips should help point you in the right direction. You shouldn’t focus on every breath with every step, but try to do what feels comfortable while keeping those techniques and breathing exercises in mind. Don’t overthink it, just try to do it naturally as it comes to you, and you will probably end up doing what you should.

By Helen Bradford

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So What is Motivation, Exactly?

 

 

What is Motivation?

So what is motivation, exactly? The author Steven Pressfield has a great line in his book, The War of Art, which I think gets at the core of motivation. To paraphrase Pressfield, “At some point, the pain of not doing it becomes greater than the pain of doing it.”

In other words, at some point, it is easier to change than to stay the same. It is easier to take action and feel insecure at the gym than to sit still and experience self-loathing on the couch. It is easier to feel awkward while making the sales call than to feel disappointed about your dwindling bank account.

This, I think, is the essence of motivation. Every choice has a price, but when we are motivated, it is easier to bear the inconvenience of action than the pain of remaining the same. Somehow we cross a mental threshold—usually after weeks of procrastination and in the face of an impending deadline—and it becomes more painful to not do the work than to actually do it.

Now for the important question: What can we do to make it more likely that we cross this mental threshold and feel motivated on a consistent basis?

Common Misconceptions About Motivation

One of the most surprising things about motivation is that it often comes afterstarting a new behavior, not before. We have this common misconception that motivation arrives as a result of passively consuming a motivational video or reading an inspirational book. However, active inspiration can be a far more powerful motivator.

Motivation is often the result of action, not the cause of it. Getting started, even in very small ways, is a form of active inspiration that naturally produces momentum.

I like to refer to this effect as the Physics of Productivity because this is basically Newton’s First Law applied to habit formation: Objects in motion tend to stay in motion. Once a task has begun, it is easier to continue moving it forward.

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Importance of Fitness to Our Daily Life

Fitness to our daily Life

Today, in this digitally advanced world staying fit and active has truly gotten to be difficult for many people than before. We lead a quick paced lifestyle and henceforth think that it’s difficult to oversee time for rec center, joining sports or partaking elective method for activities. Also, we effortlessly get caught by unhealthy suppers and snacks as we are coming up short on time to plan heavenly and nutritious foods all the live long day. In any case, physical and mental fitness are critical for our wellbeing today and also later on. Having great fitness level is exceptionally vital as it counteracts ailments, minimize the wellbeing dangers, and appreciate quality life ahead.

Fitness offers us a wide assortment of different benefits, from lessening anxiety to enhancing our self-regard. Fitness really has more prominent effect on our lifestyle. Along these lines, it is critical to stay fit since fitness guarantees mental and physical wellbeing, while offer a few other social benefits.

Physical Fitness 

Standard fitness administration is most extreme critical for long haul medical advantages. People must practice cardiovascular activities day by day in any event for 30 minutes to diminish danger of diabetes, heart ailments, and other life debilitating ailments. Keeping up physical fitness likewise helps you to avoid different sicknesses and conditions which are appended with maturing.

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Mental Fitness 

Here mental fitness implies keeping up mental sharpness. Playing mind empowering recreations like word riddles or chess or staying aware of current occasions help a man to keep up their mental fitness well. People ought to know with the impacts of despondency, anxiety, tension on their mental fitness. Despite the fact that physical exercises and activities help a man to mitigate the impacts of anxiety, but they should likewise try to keep up an immaculate work-life parity. Working of late in office will help a man to awe their manager and get higher compensation toward the end of the month; be that as it may it doesn’t bode well to include on your general wellbeing by working recently. People must lean toward investing energy with loved ones and get occupied with exercises for pleasure and to keep up better mental fitness.

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Healthy eating

Another urgent viewpoint for keeping up higher fitness level is eating great. Eating parity eating regimen is constantly useful as it is connected with both mental and physical fitness. Our body requires wide assortment of nutrients and vitamins for a wellbeing body and mental status. In this way, it is vital to eat healthy and extensive variety of foods that are high in proteins and carbohydrates alongside different nutrients.

By:Stimulifehealth.com

Fitness Tips for Women 40+

Health & Fitness Tips for Women Above 40

Women above 40…what do they need that women who are below 40 years of age may or may not need? Well, with the coming of the sweet 40s, most women find that they can hardly understand their bodies. This is when they will start to experience hot flushes, fatigue and so many other symptoms of aging. Well, there is really nothing wrong with women at or above 40 years, but they do need to be a bit vigilant about their health than say a woman who is 25 years old.

Time to hit the treadmill or the track

When you are 40 years old, that is the time you really need to think about a gym membership and if not, then that is when you need to find out what fitness exercises you can do at home. There are many, for example, you can run, walk, skip a rope, swim and even ride a bicycle, and you can see that all of these are exercises that will require few or no equipment at all.

Time to cut your sweet tooth mama

That is right … this is the time to reduce your sugar, candy, fries and so many other junk stuff that you take. If possible, you should eliminate them from your diet entirely. What your body needs at this age is a diet that is packed with more nutrients than carbs. Such is the time that you should ensure that your diet contains a large serving of fruits and vegetables and other fiber-rich foods. Whole grains, sweet potatoes, beans, berries, nuts and fish.

Remember dietary supplements

When you get to the 40s, you are officially aging. Now, you need to know that your body is not in as prime condition as it was many years back. The HGH secretion will have taken a dip and you need to supplement it.

Suddenly, the minerals and vitamins that you should get from the foods that you eat are not enough. You need supplements that are rich in antioxidants, such as those extracted from the acai berry.

You need supplements that will keep aging at bay. This is not the time to let your laugh lines start showing or your skin to fall in folds across your neck. You can try the HGH supplements that are applied topically to nourish your skin.

Go for medical checks more often

Cervical cancer, breast cancer, diabetes and other conditions will start creeping in. Go for medical checks more often than you used to when you were 20 or 30.

Dealing With Some Common Fitness-Related Ligament Sprains

 

It’s hard to know what to do about a sprained ligament. The pain is usually too intense to simply “walk off.” That is probably a bad idea anyway since this kind of injury increases the risk of further and more serious injuries. But a trip to the ER may not be in order either, as wait times can be long and short of splinting and giving your pain medication, hospitalists will recommend you see your primary physician for further treatment.

Especially since these wounds are so common, it’s important to understand the injury so that it does not completely derail the fitness routine you have worked so hard to establish.

How Do I Know I Sprained a Ligament?

Since both sprains and fractures cause intense pain, swelling, the inability to bear weight, and loss of mobility, it is not easy to tell the difference. Generally, if the swelling has not gone down in a day or so after you’ve administered the RICE method (more on that in a minute), the bone is probably broken. There are also some immediate indicators:

  • Injury Sounds: Try to remember the sound. Bone fractures sound like bone fractures. There’s a trademark cracking sound. Ligament sprains, on the other hand, have more of a popping sound.

  • Deformity: If the wrist, ankle, foot, or other injured area is crooked or appears out of place, there’s a good chance that the bone is fractured. Otherwise, the injury is probably a sprain.

  • Numbness: Broken bones usually affect the nerves as well, which is why the injured area often becomes numb or tingly after a serious fracture.

  • A Degree of Discomfort: While both sprains and fractures are very similar in this area, there is a difference between the complete inability to bear weight and the almost complete inability to bear weight. Only the latter is indicative of a fracture.

Sprains vary in degree as well. Sometimes, the area will only be tender to the touch or mildly painful.

Treating a Sprained Ligament

Even a rather severe sprain can be easily treated at home. The following method should begin producing noticeable results within twenty-four or forty-eight hours:

  • Rest: It’s usually very easy to rest the joint when it is completely immobile and painful. The challenge comes after the first few days when the injury starts to feel better. But recovery is not completely over until the injured areas looks, feels, and acts exactly like the non-injured joint.

  • Ice: Twenty minutes of cold therapy three or four times a day should reduce swelling and relieve pain. If the skin looks white, you are over-icing the injury.

  • Compression: KT tape, an Ace bandage, or a compression brace supports the injured area while the ligament heals and also reduces inflammation.

  • Elevation: Keep the area elevated above the heart for extended periods. However, be sure and move it around a little to keep the blood circulating properly and also lay a foundation for 100 percent range of motion following recovery.

That recovery time varies according to the area and severity of the injury but usually lasts two to four weeks.

Common Fitness-Related Ligament Sprains

Whether because of trauma or a combination of overuse and poor mechanics, sprains are one of the most common fitness injuries. Here are some specifics:

  • Wrist: Falls usually cause a wrist sprain because when you fall, you naturally extend your arms to break your impact with the ground. The resulting weight, speed, and momentum are often more than the wrist ligaments can bear.

  • Ankle: These wounds come about either because of trauma, such as twisting an ankle at an awkward angle, or overuse/mechanics. Sometimes, runners adjust their mileage too rapidly or place too much stress on their ankles by taking too few strides.

  • Knee: Knee bumps are not unheard of, especially indoors, but in terms of fitness-related knee sprains, the issue is almost always overuse.

Don’t ignore ligament sprains, but don’t panic over them either. Just take it easy for a couple of weeks and then get back into your normal routine.

By: Joe Fleming

Co-Founder, Vive Health