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This section contains important information that will round out your
understanding of certain critical health factors you should always be aware of
when performing both indoor and outdoor cycling, as well as any aerobic
activity. Make no assumptions about your body's ability. Any questions about
your own body's ability to handle these factors should be confirmed by your
own physician. Never 'self treat', always be safe.
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Learning how to breathe properly can have many positive effects on your life.
It can alter the way you cope with things daily, it can even alter your
lifestyle.
Oxygen is the key element for the body to function properly. Oxygen enables the
body to be energized, to heal and to regenerate cells. The following techniques
are helpful tips, hints and suggestions for better breathing:
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Diaphragmatic Breathing/Belly Breath/Billy Breathing
First off it's important to know what the diaphragm is. The diaphragm is what
separates the chest and the abdominal cavity. It's what is normally
considered belly breathing. Take a test: put one hand on your belly and one on
your chest. Now, take a deep breath through your nose. Which hand rose? If you
answered your belly, you're on your way to better breathing.(As many as you
can per day)
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4/7/8 Training Breath
For use as a better breathing technique, exhale completely and proceed to
inhale slowly through the nose for 4counts or seconds, hold in for 7 counts or
seconds and exhale through the mouth for 8counts or seconds.( As a beginner
minimum of 25 times per day until breath work is determined to come from
diaprham/abdominals.For the advanced as needed or part of habitual breathing
pattern.)
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Breath of Fire
Sitting comfortably, inhale and exhale completely. Once completely exhaled
close mouth and seal lips and quickly contract and release the abdomen.causing
forced expulsions of air through the nose. Repeat contractions and focus on
steady quick breaths that emphasize the exhalation. (Start with 20 consecutive
breaths for beginners and up to 4 sets of 20 for advanced. Breath normally in
between sets.)
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Awakening Breath
Using same method as Fire breath, close mouth and seal lips and begin breathing
through the nose. Quicken pace of breath and increase length of time for
advanced. Slow pace of breath and shorten length of time for beginner, from 5
secondsand up to 1minute (As needed through out the day)
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Wake up Breath
If you happen to press the snooze button often because you just can't seem to
wake up in the mornings or if you can't get your daily dose of caffeine
(oops, I mean cup of coffee), you can still find a quick fix to waking up. Next
time you have a case of the sleepies, try this: create a soft hissing sound or
a snore as you breath. Doing this will increase your body heat alongside with
your awareness. So lets say, this was barely enough to just roll you out of bed
and a shower still hasn't helped open your eyes you can start by taking a
seat. Take a deep breath and sit up straight. Relax your hands; place them on
top of your lap. Now, stick out your tongue and roll it, take a breath through
the tunnel that your tongue has created. After you have fully inhaled, unroll
your tongue and close your mouth. Exhale through your nostrils slowly. Repeat
two to three times.
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Complete Breath
Sitting or lying down exhale completely and begin to inhale slowly and deeply
through the nose. Allow abdomen to fill slowly like a balloon filling entire
chest and lungs. Hold breath and exhale slowly through the nose until very end
of the breath squeezing out all the stale air. Create rhythm 5 counts or
seconds inhale, 15counts or seconds hold, 10counts or seconds exhale.(5times
daily or as needed)
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Stress Relief
Hate traffic? Late to work? Bad Hair Day? There are ways to ease your stress.
Without anything fancy, start by increasing your awareness. That's right; just
realize that you are breathing, especially exhaling. Now as you make this
realization, just make a conscious effort to just put emphasis on the length of
your exhalation. Think of when you've had a long day and you sit down and have
a sigh of relief. Try to stimulate that same effect. Counting is not needed in
this breathing technique.
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Relaxation
We all have bad days. We all get angry and frustrated. Emotions evoked from
uncontrollable situations can be negative at times. One recommendation in order
to relax could be to confront the problems that cause stress in your life.
Another would be to try this breathing exercise: Lie with your back flat on the
floor, while resting your head on a comfortable pillow. No, it's not nap time.
If you feel more comfortable with an incline at your shoulders and neck you may
lay a rolled up towel there. The key though, is to be comfortable. Now, lay
with your legs stretched out and your hands by your side. Close your mouth, but
keep relaxed lips. Breathe in through the nose softly and naturally. As you
inhale, think the word 'calm' and as you breathe out, think the word 'peaceful'
or 'relaxed'. You may of course change the words to those that bring you to
your highest level of tranquility. As you continue to repeat these words of
relaxation, begin to relax your body from top to bottom. Don't forget to also
relax your mind, it deserves a break too.
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Deep Breathing
Deep breathing can be achieved by first sitting in a position that allows you
to have a straight spine. After that, take a deep breath through your nose.
This breath should allow your ribs to expand (of course starting with your
lower ribs!). Hold this breath for two second. Note: while breathing in, your
shoulders should not be shrugging and your chest should not be moving. Think of
a sideways expansion. On the exhalation, use slight pressure to push the air
out, but do so slowly. If you want, try the 4-2-4 approach. Breathe in for
four, hold for two, out for four.
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Digestive Breathing
Helping a meal move after consumption is not a bad idea. This is because oxygen
is vital to the digestion process. If you want, you can even look at this
breathing exercise as a mini ab workout. Five minutes after each meal sit down
in comfortable chair with an elongated spine and feet flat on the floor. With
hands placed on your lap, put the palm of your hand at the top of your knee
caps and fingers pointing downward. As you inhale, imagine the air (energy)
flowing into your expanding belly. As you exhale, feel your tummy contracting,
but don't overexert. Keep the breath work natural. It is important to keep in
mind that processed and cooked foods are deficient in oxygen because in the
preparation of these foods enzymes and oxygen is depleted. So breathing can
only help in the process especially if your diet is composed of cooked and/or
processed foods.
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Depending on the duration, intensity, and type of exercise you are performing,
there are three stages where nutrition plays a role in performance before,
during, and after activity.
The goals of carbohydrate and fluid nutrition strategies are to optimize the
availability of muscle glycogen and to keep the body well hydrated, thereby
insuring optimal performance.
Properly nourishing yourself before exercise
should:
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Prevent low blood sugar during exercise.
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Provide fuel by topping off your muscle glycogen stores.
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Settle your stomach, absorb gastric juices, and prevent hunger.
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Instill confidence in your abilities.
Remember, fasting is detrimental to performance and is strongly discouraged
before exercise or performance.
Why is it important to be adequately fueled before
exercise?
Carbohydrates before exercise can help keep glucose levels steady and, if eaten
far enough in advance, may increase glycogen stores (the storage form of
carbohydrate). Most research points to improvements in performance including
the ability to maintain submaximal exercise for longer periods as well as the
ability to maintain a higher intensity level when a high carbohydrate diet is
consumed. What should I eat before exercise or a
competition?
The pre-exercise meal should consist primarily of high carbohydrate, low fat
foods for easy and fast digestion. Since everyone’s preferences for, and
responses to, different foods are unique, it is recommended that you learn,
through trial and error, what works and does not work for your own body. For
example, some people respond negatively to sugar intake within an hour before
exercise.
The temporary 'boost' that some people experience after eating foods with a
high sugar (sucrose) concentration such as candy, syrups, or soft drinks
actually causes an increase in insulin production which will be followed by a
rapid lowering of blood sugar and can lead to decreased performance. In
addition, fructose (the sugar present in fruit juices) ingested before exercise
may also lower your blood sugar and cause gastrointestinal distress in many
people. Allow adequate time for digestion and
normalization of blood glucose:
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4 hours for a large meal.
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2 3 hours for a smaller meal.
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1 hour for a blended meal, a high carbohydrate beverage (10 30%), or a
small snack.
For an early morning event, plan wisely so that you can consume at least a
smaller meal 2 3 hours before race time. If you know you get nervous or
jittery and lose your appetite before an event, make a special effort to eat
well the day before.
Always eat familiar foods before a competition, don't try anything new and risk
affecting your performance. Experiment only during your training.
What should I eat before exercise?
Choose foods with a low to medium glycemic index. Research shows that these
foods are absorbed slowly and have a moderate effect on raising blood sugar
levels (which is good.)
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Foods high in fiber, minimally processed, with a little fat and/or protein tend
to have a lower glycemic index. Beans, lentils, citrus fruits,apples, bananas,
and pasta are examples.
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Avoid fatty foods before exercise as they may cause digestive problems during
exercise.
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Remember to hydrate: Drink before you exercise. Drink 2 ½ cups (20 oz.) of
water 1 2 hours before exercise.
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What is Anaerobic Exercise?
Anaerobic exercise is when the body is in a physiological state where you
accumulate lactate (lactic acid) in your muscles faster than you can remove it.
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This build up of lactic acid is caused by the absence of oxygen in the muscles.
The maximum heart rate range for anaerobic exercise is between 85-90% of your
maximum heart rate.
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Anaerobic exercise uses the body's stored up glucose as its energy source.
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Glucose is a normal component of animal blood; it thus requires no digestion
prior to absorption into the bloodstream.
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Glucose can be obtained by hydrolysis of a variety of carbohydrates, e.g., milk
and cane sugars, maltose, cellulose, or glycogen, but it is usually
manufactured by hydrolysis of cornstarch with steam and dilute acid; the corn
syrup thus obtained contains also some dextrins and maltose. Glucose is used in
the manufacture of candy, chewing gum, jams, jellies, table syrups, and other
foods, and for many other purposes. It is the major source of energy in animal
metabolism.
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Glucose tastes only about three-fourths as sweet as table sugar (sucrose). The
presence of glucose can be detected by use of Fehling's solution; various
modifications of this test are used to detect glucose in urine, which may be a
symptom of diabetes.
What is aerobic exercise?
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Aerobic exercise on the other hand, is conditioning with the presence of
oxygen. It is using the same large muscle group, rhythmically, for a period of
15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate.
Aerobics is using oxygen as the main energy source within your training period.
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When the maximum heart rate reaches in between 65-80%, the body is working
aerobically. Aerobic exercise is beneficial because oxygen is utilized in your
lungs effectively and efficiently.
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The oxygen used during exercise is known as V02 Max
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This, in turn changes your breathing rate as well as the lactate accumulation
in your muscles. Last but not least, aerobic exercise burns fat for fuel .
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The reduction of body fat is obtained through the accuracy and intensity of the
exercise. It is not about overexertion.
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The benefits that aerobic exercise can provide are immeasureable.
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The ability to lean out and tone muscle; increase your levels of energy and
reduce tension. As well as the ability to improve your mood, reduce depression
and anxiety.
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