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platoToday is the eighteenth day of the 21- Day Fitness Plan.  I worked on several activities inside and outside of the house.  I felt really great about being physically active while at the same time getting some things accomplished around the home. It was like the saying goes “kill two birds with one stone.” Being physically active everyday has giving me more energy to move and the more I move the more I want to move.  And that’s a good thing;-)

Day 17 – Good To Know

Cardio (Aerobic) Exercise
When you are walking, running, biking, Spinning, or doing any other form of cardiovascular exercise, try to breathe deeply. “As to whether you breathe through your nose, mouth, or a combination of the two, is a personal preference,” says SparkPeople’s Nancy Howard, a certified running coach. “Most runners find that mouth breathing provides the body with the greatest amount of oxygen,” she explains, and this may be the case for other exercises, too. Make a conscious effort to keep your breathing both deep and relaxed. Ideally, we should all practice diaphragmatic breathing or “belly” breathing during cardio activities, which contrasts considerably with the shallow chest breaths we do while at rest. Diaphragmatic breathing allows for deeper, fuller breaths and betteroxygen delivery during intense exercise. Here’s how to do it:

  1. Relax your abdominal slightly. Pulling them in too tightly or sucking in your stomach will limit how fully your can breathe.
  2. Breathe deeply enough that your belly—not your chest—rises and falls as you inhale and exhale.
  3. Continue this technique at your own pace to meet your oxygen needs during exercise.

If this does not come naturally, you can practice belly breathing by lying flat on your back with a book on your abdomen. Slowly inhale as you watch the book rise, then lower the book by slowly exhaling. This takes focus, but over time you will find it easier to do this type of breathing during your workouts. The key is to find a breathing pattern that is comfortable for you and stick with it.

How did Things Go For You?

1. How did it go for you today? What fitness routine or activity did you complete?

2. Were you able to meet your fitness goals for today? If not what was your challenge and what will you do to overcome it?

3. How did you feel after your fitness work-out or activity?

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