Part I – Breathing
We’re a couple of weeks into 2016, so why not ask yourself, “Am I seeing signs of success with my resolutions to lose weight and get fit?” If it’s “NO”then definitely keep reading!
If it’s “YES” then also keep reading because you are about to learn valuable information that will keep you structured in your efforts, improve your success, and keep you free from injury.
The overwhelming pattern for most people this time of the year is to start out fresh off the couch with the best of intentions. All of these people flood the gyms and wholesome food markets with a new found zeal for counting and burning calories, only to see that enthusiasm fizzle by the end of January. Several major contributors to this phenomenon can be identified and they always seem to repeat themselves year after year. Many fads and health kicks end in either frustration at lack of results or worse, negative results such as injury.
How can this be avoided? Two words – FITNESS FOUNDATION. In other words, the most basic principles of how to use the human body. Every year people tend to forget these basics and jump right into hardcore exercise. Though these principles are incredibly basic, we seem to have forgotten how to do them. Losing these foundational, physiological principals leads to inadequate control of the body and ultimately failure in accomplishing physical goals.
So starting today, we are going to focus on the TOP FIVE FOUNDATIONAL SKILLS that must be mastered in order to get the most out of your exercise in 2016.
These skills are:
- Breathing
- Hydration, Sleep and Other Factors
- Posture
- Movement Skills
- Exercise Progression Planning
They may not seem complicated, because they aren’t, but building them into a routine will take practice. You may not associate any of these with “exercise,” however remember, exercise is a stimulus that causes a physiological response. So working on your posture is definitely exercise.
Coming in at the top of the list is BREATHING. Aside from keeping you alive, the quality of your breathing is fundamental to any exercise program. This is referring to breathe mechanics rather than the quality of the air you are breathing. But let’s just agree that going for a power walk on a crowded street during rush hour in Manhattan is probably not the time or place to achieve quality oxygenation.
As interesting as that topic is, what’s even more interesting is the muscular actions of the diaphragm. Yes, the diaphragm! It’s that balloon-like muscle at the very center of your core, just below the lungs. When it contracts it expands downward into your abdomen, opening up space for air to flow into the lungs. As it relaxes it collapses back upwards and forces expiration.
Key Point – If your abdomen is not expanding when you breathe in, there is dysfunction with your diaphragm and ultimately your breathing.
Dysfunctional breathing should be addressed for two reasons:
- First, the diaphragm has fascial connections to many very important muscles that produce stability and locomotion. If diaphragm mechanics are altered, so too are the actions of these muscles and this produces a pathway to poor performance and pain. Many people who experience chronic pain have poor breathing habits. In some cases, the pain causes their shallow breathing. However in many, reducing physical and emotional stress along with practicing good breathing habits can go a long way to decreasing pain.
- Secondly, exercise can be a great time to detox your body of potentially harmful toxins which is not possible without oxygen. What’s more, dysfunctional breathing will inhibit fat breakdown. Fat must have oxygen present in order to break it down into a form the body can use to elicit energy. So, if your oxygen intake is lacking, so will you body’s ability to burn fat.
Suggestion: Take several deep breathes and continue to follow this blog. Next up, Part II addresses the importance of hydration and sleep, two key components crucial to your FITNESS FOUNDATION.
Other suggested reading: The Psychology of Resolutions – Pitfalls and Remedies, Developing a Strategy to Fight the Winter Blues, Nutrition For The New Year
