This notion is nonsense! You lose fat by burning more calories than you take in. You will burn many more calories training intensely than exercising slowly. The body does not metabolize fats by themselves. Rather, fat use is integrated with carbohydrate and protein metabolism. Even if you used more fat during exercise, fuel storage balances itself out according to energy balance — calories in versus calories out. Intense exercise causes you to burn more calories and fat after the exercise is over. So, when trying to lose fat, work harder and burn more calories.

What is Interval Training?

If you’re exercising to lose weight, adding interval training to your program will help you burn more calories. Interval training refers to bouts of higher intensity exercise interspersed with periods of lower intensity exercise or rest. Let’s say your current workout is a steady 45-minute spinning class in which you’re working at about 70 to 85 percent of maximum heart rate. If you introduce short periods of higher intensity sprints (at 80 to 100 percent of max) into the ride, you’ll do more work and burn more calories in the same amount of time. Also, you’ll rev up your metabolism so you continue burning calories even after you stop exercising. You can use interval training for all of your favorite aerobic exercises, including ground or treadmill running, stair climbers, elliptical trainers, swimming, or cycling.

There are also other benefits. Interval training also builds muscle power that will carry over to your fitness and body-shaping program. The strong, shapely muscles you build doing intervals will make it easier to do leg exercises such as lunges and squats and give you greater stamina that will help you better cope with your busy schedule. Intervals will also develop sleek, attractive lower body muscles faster and better than almost any other exercise.

Intervals can be a real time-saver, too. You know you need to run, work on the elliptical trainer, or ride a bike to cut fat, but you just can’t face the boredom of slogging along on the roads or looking at a blank wall for a half-hour— or, you just don’t have the time. Interval training not only makes you run faster, but also enhances cell enzymes that improve fuel use at rest and during exercise. Previously, scientists thought you needed to run for 45 minutes or more per workout to get these cellular effects. If you train intensely in short bouts, you can get more benefits in less time. An added benefit is that interval training turns up your metabolic furnace so you continue to burn more calories than normal all day long.

Components and Results

Interval training involves performing repeated exercises at set distances or times. This type of training helps the body move at faster speeds by training the nervous system to react more quickly, increasing the heart’s ability to pump blood, and help the cells cope with rapid metabolism.

The four components of interval training are distance, repetitions, intensity and rest. Distance refers to either the distance or time of the exercise interval. Repetition is the number of times the exercise is repeated. Intensity is the speed of the exercise. Rest is time between exercises.

Each factor of interval training is related to the others. When you train more intensely, you will do fewer repetitions and rest longer. For example, a runner performing 400-meter runs at 100 percent of her maximum running speed might only manage four to six repetitions. A woman working at only 75 percent of maximum intensity might manage eight to 15 repetitions.

Don’t practice interval training more than three days per week. Intervals are exhausting and can easily lead to injury. Let your body tell you how many days you can tolerate. If you are overtired doing three days per week, cut back to one or two days. Also, if you feel good, try increasing the intensity or volume and see what happens. Begin slowly and progress conservatively. Integrate interval training into your total exercise program. You shouldn’t be so tired from doing intervals that you can’t function during the day, or do other parts of your exercise and shaping program.

Intervals on the Treadmill

The treadmill is the best health club machine for burning calories and cutting fat— it’s better than ski machines, stairclimbers, stationary bikes and elliptical trainers. Interval training on the treadmill involves alternating between fast and slow running and walking. You can also vary the exercise intensity by raising and lowering the treadmill grade. Use the built-in programmer— if available— because it will automatically change the speed and elevation of the treadmill during your workout.

For treadmill walking, begin by exercising at a brisk pace that you can manage easily. For example, set the treadmill speed at three miles per hour and the elevation at a zero percent grade, and walk for two minutes. Then, raise the elevation to 10 percent and walk for one minute. Return to a zero percent grade and walk for another minute. Alternate each minute between walking up zero percent and 10 percent grades for a total of 10 minutes. As you become more fit, extend the total time or your interval training workout or increase the speed or elevation of the treadmill.

You can practice interval training in almost every sport and exercise. For example, in tennis, you could hit against a wall or tennis ball machine for two minutes, rest one minute, then repeat. On the stationary or supine bike, exercise for one minute at a high power output, rest one minute, then repeat. In basketball, you could run four court lengths, shooting a lay-up at each end, rest, then repeat. You are limited only by your imagination when setting up interval training programs. The bottom line is that interval training is a terrific fat burner and fitness builder that will help you make rapid progress.

References

Billat, L. V. Interval training for performance: a scientific and empirical practice. Sports Med. 31: 75-89, 2001.

Fahey, T.D. Superfitness for Sports, Performance, and Health. Boston: Allyn and Bacon, 2000.

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Physical Benefits and Advantages for Men

Most men workout to build muscles and pump iron but this is only effective for the areas being worked. Traditional exercise routines are split into categories of appropriate size, weight, and which muscles will be worked. For instance, a buff and muscular man will certainly be able to lift heavier weights than one half his size. But within the context of yoga, both men would have equal playing field to learn and improve. More athletes are incorporating this relaxing form of fitness into their routine to help recover from strenuous sports activity. Yoga for men doesn’t mean that it replaces other types of workouts. In fact, practicing yoga has proven effective to relieve sore muscles, decrease stiffness, flush away unnecessary acids, and restore energy to the body. A great physical advantage of yoga for men is that specific poses can stimulate sexuality and enhance performance. By renewing oxygen and blood levels to the sex organ, sexual energy is uplifted and restored. Yoga also helps with improving flexibility and helps to boost cardiovascular activity as well as stamina. The most common misconception about yoga is that it is not intense. A type of yoga called Bikram, is designed for men or women and adds heat to the routine in order to flush out toxins in the system and rejuvenate the immune system. Even men who are accustomed to doing strenuous workout routines will have a lot to benefit from “hot yoga.”

Relaxation and Other Mental Benefits

There certainly are many physical benefits of yoga for men but in addition to that, there are various mental factors that improve as well. Mainly, this ancient practice is built on the philosophy that mind and body are one. This is likely the reason why women are often associated with this form of fitness and men with active and dynamic sports. Ironically, for many centuries, yoga has inspired and benefited many wise men by channeling anger properly. The main focus of yoga is to help clear the mind of daily stresses and pressures. It can also have positive results with concentration and overall focus at work, home, or while playing other sports. The philosophies of yoga not only improve the ability to focus but infuse the strengths of the physical, emotional, and mental factors into one. Many men may also be surprised to discover the great energy surrounding the yoga community. Since serenity is the center of this ancient form of fitness, individuals are calmer and easier to communicate with. A typical gym setting is usually a meeting ground for comparing muscles and inflating egos. Yoga offers a more relaxed and supportive energy for men who often play rough sports, have high stress levels, or simply want to maintain good health.

Expectations and Evolutions

Most men may be skeptical about yoga because there is little awareness and expectations for so many benefits. A majority may not associate spiritual health with physical aspects and see no contributions. The beauty of yoga is that it offers a plethora of positions that range from relaxing to vigorous. For example, Vinyasa yoga is a more aggressive variety but can do wonders for improving cardiac health and maintaining a healthy blood pressure level. Aside from positions that build strength and endurance, breathing techniques called pranayama help to balance brain activity and drastically reduce anxiety levels from daily pressures. Not many would expect it but even psychiatric problems like depression can be alleviated by practicing yoga. The ultimate proof of yoga’s effects is how it is becoming more popular worldwide. From everyday people to successful male athletes and celebrities, more are practicing yoga. Especially for professional sports players, the rejuvenation and serenity offered by yoga can help to reduce stress and allow for better performance during the next game. Aside from eliminating strain from intense sports, yoga can also maintain a healthy balance of sympathetic and parasympathetic systems. From the time this form of therapy and fitness was created thousands of years ago until present day; yoga has exceeded the expectations of many.

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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Get your doctor’s okay before starting any fitness or workout program. This is especially true if you’re a complete beginner. You need to be sure you’re aware of any underlying health conditions and even if you know you have any complications to begin with, your doctor should know what kind of physical activity you are planning to participate in.

Weigh yourself. Out of all six of the things on this list, I’m willing to be that most people do weigh themselves before starting. When weighing yourself, do so first thing in the morning. While starting weight IS important to be able to compare to when you’ve finished a program, there are a few more things you should be keeping track of.

Take measurements. Measurements are very important because you’ll be able to see inches lost even if you haven’t lost that many pounds. When you’re burning fat and building muscle, it’s going to be difficult at times to see much difference in the numbers on the scale (depending on your current physique) but you will notice inches lost. You’ll see it in the mirror and you’ll feel the changes in the way your clothes fit.

Be sure to measure the following:

1. Waist (at belly button level)
2. Hips (widest part – may have to turn sideways to see where that is)
3. You may also want to measure:
4. Waist (at the smallest part)
5. Each thigh (at about the mid-point)
6. Each bicep
7. Chest

Take before photos.  Just think of these as your “goodbye photos”. They will serve two purposes: The first is that you’ll see what you looked like before you started so you can see the differences after 30 days, 60 days, 90 days, etc. The second is that at any time you get discouraged along the way, you can take out your “before” photos and remind yourself.

Record body fat percentage. If you haven’t checked your body fat percentage before, you definitely should. You can estimate this online using various calculators but you’ll never know for sure without actually physically measuring it for yourself. You’ll get the most accurate reading if you measure body fat in 2-3 different ways, but we’ll keep things simple here. To track your body fat percentage you simply need to choose one method and use it throughout the duration of your program.

Keep a food diary. Keeping a food diary or food journal is crucial if you’re trying to lose weight. A food journal allows you to visualize what you’re putting into your mouth. This makes it easy to analyze how you’re eating and where you could make some improvements. When tracking, log every single calorie that touches your lips. It’s very easy to make calorie counting mistakes but just remember that each one counts! It’s a good idea to track water consumption too. I usually try to aim for 64 ounces each day. You can keep a food diary using a notebook or you can download an app on your phone or online for free using MyFitnessPal

Once you’ve started your program, I recommend tracking your progress every 30 days along with way. Thirty days is a sufficient amount of time to be able to see changes in your body. If you want you can weigh yourself more frequently but I’d suggest no more than once per week. Also, if you do choose to weigh yourself weekly, be sure to weigh-in on the same day of the week, same time. For example, Wednesdays at noon.

Effects of Yoga after Pregnancy

Yoga addresses physical, mental, and emotional health, and that’s why it is one of the best forms of exercise for new mothers. Yoga is gentle in that it doesn’t require fast, jarring movements like other exercise programs, and it can be adapted to people of any age, and any stage of physical fitness. A new mother whose body is still recovering from pregnancy and childbirth benefits greatly from the calm and nurturing environment of the yoga class. Having a brand new baby can be mentally and emotionally exhausting, and the breathing and meditation techniques used in yoga classes improve mental resilience and can be used at any time when stress seems to get out of control. Yoga’s effects on the body are also noteworthy. It not only improves the flexibility of the body, but also strengthens muscles, many of which may have relaxed or atrophied during latter stages of pregnancy. Many poses specifically improve the strength of the pelvic floor muscles, which are severely taxed during pregnancy and childbirth. Becoming attuned to a post-pregnancy body makes the new mother aware of what her strengths and weaknesses are, and helps empower her for this new and exciting stage of life. As yoga helps a new mother regain her figure, it also helps her have the emotional tools to gain confidence in her role as a mother. Yoga is not about competitiveness or trying to be “the best” at something, and that makes yoga classes a peaceful, supportive environment in which the new mother may regain her strength and fitness.

Bikram Yoga after Pregnancy

Once a new mother has been cleared by her physician to engage in physical activities again, she may want to try Bikram yoga as a way to get back into shape after childbirth. Bikram yoga takes place in a studio heated to 95 to 100 degrees Fahrenheit. The heat helps the muscles regain flexibility, and it also causes the student to perspire heavily. For this reason, it is vital that Bikram yoga participants remain well hydrated before, during, and after class. This is particularly true for nursing mothers, who must ensure they take in enough water. Even with proper hydration, however, new mothers may find that they lose weight quicker, as the body gets rid of excess water weight and bloating. Bikram yoga is one of the more intensive yoga workouts, so if a new mother is unfamiliar with yoga, she may want to spend time participating in gentler forms of yoga before stepping up to the demands of Bikram yoga. Once a woman feels ready to do the hard work of regaining her strength and shape, however, Bikram yoga is an excellent choice. Those who are put off by the thought of exercising in the heated conditions Bikram yoga uses may want to try another intense form of yoga, such as Power yoga or Ashtang yoga.

Tips for Getting Back into Shape after Pregnancy

New mothers who are anxious about leaving their newborn while they exercise may be able to find yoga classes specifically designed for new mothers, where they can actually bring their babies with them to class. Many new mothers find these classes to be very supportive and encouraging. Regardless of the type of yoga class a new mother chooses, she will have the best results attending at least two to three times per week. This will allow her to improve fitness and lose excess weight in a healthy manner, without overtaxing her body. Many yoga poses can be adapted for use at home, so that when the new mom finds a few minutes of precious free time, she can use them to relax and rejuvenate. Mothers who practices yoga before giving birth should not be discouraged if they cannot immediately undertake the poses and exercises they were doing before having a baby. Childbirth has major effects on the body, and it takes time for the postpartum body to regain all its abilities. By doing the best she can, a new mother will gradually improve her fitness and will eventually find herself to be physically fit once again. The human body is capable of amazing things, and nobody knows this better than a woman who has brought a new life into the world!

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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But, the good news is that stress can be managed. No, we can’t instantly remove stressors like work deadlines, debt, health concerns, family crises, etc. from our lives. But, we can do a better job of coping with them. This was an important lesson for me, as I have a tendency to be a little high-strung— it’s the over-achiever in me. If not armed with strong skills and tools to manage stress, I would be a pacing, teeth-grinding, nail-biting super grump.

So, this April (and beyond), let’s stress less. Don’t worry— you don’t have to add a 60-minute meditation or 90-minute yoga class to your already over-scheduled life. Instead, the next time stress strikes, just try out a few of these simple strategies to help ease your tension and get you back on track to your best:

1.  Yoga breathing is known to be an extremely powerful detoxifier, energizer and stress reducer. It’s essentially deep breathing. I do it for a few minutes at a time in the morning before I get out of bed, during the early afternoon slump and whenever I feel a little stress or irritation coming on (e.g. driving in tons of traffic, on the phone with a difficult client). There is no need to sit in a yoga pose or lay down to perform it, although the more comfortable you are the better. While there are several varieties of yogic breaths, here is a simple description of how one is done:

• Breathe in deeply and slowly through your nose, filling up your abdomen with air. (Yes, push out your stomach.)

• Continue the inward breath, next focusing on filling your chest.

• The inward breath is complete when the abdomen is extended, the rib cage is expanded and you cannot inhale any further.

• Exhale slowly though your nose, fully releasing the air— first from your chest and then from the abdomen.

• The breath ends with your abdomen being drawn inward as far as you can and your lungs feeling emptied.

• Repeat. (The breath should feel comfortable; however, expect the first few breaths to feel a little forced until you get a good, steady rhythm).

Try out the yoga breathing for a few minutes twice a day. It will refresh you and create a sense of calm and focus.

2.  Sweat It Out. I know that you’re committed to regularly working out, but I also know that stress can cause us to neglect training. Don’t let it! Research has shown that exercise helps to diminish anxiety levels. So, lean on exercise as support when you are going through stressful times.

3.  Positive Distractions. Positive distractions help you to achieve a calmer, more productive mindset by disrupting stressful thinking with an activity that you love. From experience, when stress has you at a boiling point, it’s often difficult to think of anything you love. So prepare yourself by making a list of 20 things that you can indulge in when stress gets to you.  A few of my favorite distractions are reading a few pages from a great book or blog, writing, hanging out with my pups, calling a loved one or organizing something (yeah, I’m one of those people). One of my friends likes to light a candle, eat a slice of mango and drink a cup of green tea. There are endless possibilities. Have some fun creating the list.

4.  Focus Outward. Sometimes the best way to cope with our own problems is to focus on someone else’s. No, it doesn’t make our problems disappear, but it allows us to get out of our own heads and garner some perspective. If I find myself feeling tense with stress, I reach out to someone who I know needs help or a little boost rather than continuing to allow my worries to fester. A simple call, cubicle visit or a few hours volunteering can go a long way for the person in need and for your mindset. That said, it’s easy to get so caught up in helping others that you neglect yourself completely, which will ultimately create more stress. So, make sure to strike a balance between helping others and taking care of you.

While these strategies will help you ease tension and re-establish a positive and productive mindset, I have found that the key to long-term stress management is all about having a present-focused mindset. To do so, we must stop worrying about things we cannot control, past failures and future uncertainties and invest our energy into what we can do NOW to positively affect our lives. If we do so, stress starts to melt away and all that remains is a series of obstacles to overcome— one thought…one choice…one step at a time. So, refuse to allow stress to take root and keep you from your best. Grab hold of the present, smash through those obstacles and make greatness happen. Win the day!

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If losing weight and looking good weren’t enough…

Here are 10 reasons to get you off the couch and keep you exercising:

1. On average, you will longer than people who don’t exercise.
2. You’ll have a lower risk of getting high blood pressure or heart disease or even having a stroke.
3. You’ll have a lower risk of getting colon cancer.
4. You’ll have a lower risk of getting type 2 diabetes.
5. You’ll help counter osteoporosis or bone loss.
6. You’ll help reduce joint swelling and pain.
7. You’ll have a smaller chance of getting depressed.
8. You’ll save money on doctor visits.
9. You will have an easier time to perform necessary daily activities.
10. Lastly, you will have fun!

The next step is getting started. You need to devote at least 12 weeks for maximum results but how long you stay on that plan will vary depending on your goals.

The best way to burn those calories and fat is your cardiovascular activity. That means you need to get your heart rate in its fat-burning zone and keep there for a specified amount of time. Options for cardio can be: swimming, walking, biking, dancing, or elliptical machine.

Once you have gained a fitness base, you’ll start to change your routine up with interval training. That means alternating periods of high-intensity and low-intensity cardio activity. This will help burn more calories and fat and improving the cardiovascular fitness.

If you have extra time, consider complementing your cardio and circuit workouts with other form of exercises such as tennis, volleyball, basketball, or even dancing. Remember the more you do, the more you lose! By burning 250-500 calories a day through exercise, you could lose up to a whole pound per week.

No matter what your goals are, whether it is to lose weight, strengthen your heart, relieve stress, improve your health, or build muscle; wearing a heart rate monitor can help you achieve those goals by helping you find the right intensity and pace.  You can’t train the same way each day, and the heart rate monitor allows you to target different energy systems within the body.

On most of the training days, you will focus on maintaining a set heart rate range for a longer duration.  This will build your cardiovascular endurance and a heart rate monitor can keep you in that range.  Believe it or not, a lot of times the heart rate monitor will tell you to ‘back off’ a little bit as your heart rate is getting a little high for the intended zone you are working on.

The Centers for Disease Control and Prevention recommend that adults should exercise at moderate intensity (50–70 percent of maximum heart rate) for at least 30 minutes five days a week, or at a vigorous intensity (70–85 percent of maximum heart rate) for 20 minutes three days a week.

Heart Rate Monitors can play at big factor in weight loss – it is recommended to exercise at 60-70% of your maximum heart rate for 30 minutes or more per day with short intervals (1 to 2 minutes) of high intensity at 90% of your maximum heart rate which helps to burn stored body fat and increase your resting metabolic rate. We hear this but how do you know you are hitting that rate? Heart rate monitors will keep you in check.

They keep you honest- a heart rate monitor may be effective at helping you work out harder. You can set the alarm to sound when you fall below the target rate.  You may THINK you are working out hard enough to reach your goals but only your heart knows for sure.

Choosing the right one: The variety and brands of the different types of heart rate monitors can be overwhelming. There are beginner and basic models as well as sport specific models for running, cycling, strength training, cross training. Some models allow you to upload your workout to your computer to further analyze and customize your training.

The most common complaint that I hear about heart rate monitors is they can be complicated to use. Ask your friends and fellow athletes for referrals.  It may be best to purchase in store and have the experts show you how to operate the model you choose.

In the end, if a heart rate monitor gets you off the couch, out of the house, and gets some sweat running down your face…it is definitely a worthwhile investment for your healthy lifestyle!

In addition to providing a full body workout, elliptical trainers have another great advantage – they are easy on your body and joints. Since they are very low-impact, ellipticals are considered to be ideal for older individuals wanting to get fit as well as for those recovering from running injuries can also use the machine without pain. Because these machines are low impact, they put no extra pressure on the back, knees, ankles, or other joints.

Elliptical trainers also provide many cardiovascular benefits. With a full body workout, your heart has to work harder, providing for a deeper, cardiovascular workout. When you follow an elliptical training routine regularly, your heart muscles are strengthened and the risks of you getting heart disease decreases tremendously.

If you are looking to get back in shape and to shed those extra pounds, an elliptical trainer is a great option to start with. Weight loss gets initiated with a cardiovascular workout: as the heart rate increases, so does the body’s metabolic rate. A high metabolism means a person can burn calories faster and eventually, you will start burning the deposits of extra fat on your body. With an increased metabolism, your body continues to burn calories quicker, even when you are not working out.

Using an elliptical trainer for working out is easy and there is no special training needed. All you need to do is step into the foot pedals, hold the handlebars, and start pedaling. The machine stops as soon as you stop pedaling. If you need some assistance with your workout, try one of the preset programs that come on your elliptical. If you want to push yourself or make your workout more intense, you can adjust the incline level of the machine.

With so many options and ease of use, it’s not wonder why ellipticals are so popular among the fitness community. Major brands include LifeCore, DiamondBlack, and Precor, all of which can be found in your local gym, or can be purchased for your home gym.

Interestingly enough, for those moments when I would be coached to battle steep terrain on an imaginary mountain in my mind, I realized that the departed would not want me to still struggle. No matter who you were, as a team we are all cycling together determined to finish, and still we physically do not leave the bike. My favorite teachers were those who cracked a joke amidst the challenges to make the experience of getting fit all the more fun. So a little comedic camaraderie while getting the cardio in gave me the strength to go on without my family.

The activity attracts all ages, shapes, sizes, incomes, and social statuses. Many emotions are conjured up when the parasympathetic nervous system gets stimulated, to tax our energy systems for greater results in health. To feel our bodies go from a steady state to an uncomfortable and challenging state in a specific amount of time is a roller coaster of intensity. But that is what grief and mourning entail, an influx of emotions when coping with cancer at any stage before healing begins. Realistically, the uncomfortable feelings do not always end when the music fades like it does in cycling class.   Indoor cycling can take you out of your comfort zone and prepare you with the unknown off of the bike.

The survivors are truly blessed and with the right amount of research, cancer could be eradicated from the face of this earth. Forever.  And so as luck might have it when I heard that the Cycle for Survival indoor cycle charity event aim to promote fundraising for research and clinical trials for rare cancers, at Memorial Sloane-Kettering Cancer Center in New York, would be coming to an Equinox location in Los Angeles, excitement filled my legs and lungs to train harder. But more importantly help make a difference.

Cycle for Survival started with the vision of Jennifer Goodman Linn. Not a celebrity but someone with hopes of starting a family with her husband, but their plans came to a halt! When at 33 years old, Jennifer was diagnosed with stomach cancer. Nonetheless, she was determined to beat the odds, and never let her disease stop her from enjoying indoor cycle classes while living fearlessly. Her seven -year battle with this aggressive cancer gave her a new direction to inspire others. In 2007, the Goodman-Linn family created an athletic relay event at Equinox Fitness club in New York, which expanded into a nationwide event at over a dozen nationwide Equinox chains and other fitness facilities to raise funds for the leading hospital specializing in cancer research, in which Jennifer was a patient.

To help one less family in mourning, the survivors and many participant in the indoor cycling community dedicated a Saturday morning in February to ride with their teams, each team member rode 1 hour of the 4-hour event. It was an opportunity to visualize kicking cancers ‘behind’ on a stationary bike with the help of hundreds of participants, a live DJ, and some of the most sought after indoor cycle instructors.  This was the first year without Jennifer being there to physically encourage us all to not be afraid of our fears, but we hope she would be proud by raising the most money ever since the event started 5-years ago. I did not know Jennifer personally, but I met her husband, David, who is coming to terms with being a recent widower. After sharing in the positive energy that was flowing through the gym, it was quite remarkable that David, stood before hundreds of strangers, and publically revealed intimate memories of his young wife’s zestful spirit, and passion when it came to life by explaining how much joy she found by participating in the Indoor Cycling community. Tears were shed but a beaming smile from a 2011 photo of Jennifer smiling as she cycled in the event last year on a video projector reminded us that the battle continues.

Although it takes more than one morning to find the cure, the power in funding this cause can continue to peddle in the right direction. Raising $12 million in 2012 to help those people, who do have to be admitted to Memorial Sloan Kettering Cancer Research Center, continue to be survivors would make my family proud. Looking back on the Cycle for Survival event, this was no ride for the faint of heart, yet it is a great start for riding on the road to wellness.

To learn more log onto www.cycleforsurvival.org

Effects of Breathing on the Body

Breathing is how the body provides oxygen to all systems and bodily tissues. When a person inhales, the bloodstream is oxygenated. When they exhale, carbon dioxide is expelled from the body. Exactly how a person breathes strongly influences how the body functions and how it feels. In stressful situations, people tend to breathe quicker and take shallower breaths. The result is often a feeling of fatigue, causing a person to slump, which contributes to further shallow breathing. This only increases the feeling of stress in the body. By learning to breathe deeply, with the body held erect and diaphragm expanding, a person learns to provide all bodily systems with sufficient levels of oxygen so that energy and mental clarity are maintained. Good breathing ensures that the body’s organs have the oxygen they need to function properly. Circulation improves, digestion takes place more efficiently, and the body takes better advantage of the nutrients taken in from foods. Muscles have the oxygenation necessary to do their work better, and the brain is able to remain clear and calm, even under stress. Yoga breathing, whether used in a yoga class or elsewhere, imparts a sense of peaceful competence that carries over into the activities of daily life.

Effects of Breathing on the Mind

Most people think of breathing as mostly benefiting the lungs, but without good oxygen intake the brain, which controls all bodily functions, cannot function optimally. When a person feels stressed or overwhelmed, one of the quickest ways to address those feelings is to practice yoga breathing. Concentrating on inhaling and allowing the lungs to expand fully brings a nearly instantaneous improvement in feelings of alertness. Concentrating on exhaling helps a person learn to let go of negativity along with the carbon dioxide that is expelled from the body in the process. One reason yoga emphasizes breathing is that performing the various asans, or poses involved in yoga requires presence of mind in order to receive the maximum benefit from them. Sure, it is possible when performing yoga to “phone it in” and do the poses without mindfulness, but being present in mind and body helps the body respond to changes in position so that a person improves their strength and flexibility naturally, and without injury. Yoga classes, whether they are gentle, low impact classes, or more intensive yoga forms, always emphasize proper breathing at the outset. Breathing is how humans develop their life force. It follows that poor breathing leads to sub-optimal mental performance, and consequently to sub-optimal physical performance.

Breathing and Meditation

Breathing in yoga is not only about energizing or calming the mind and body. It is also the key to meditation, which is an integral part of yoga. Deep breathing helps a person enter a meditative state, where they can gain control over feelings of insecurity, anxiety, and stress. When these feelings are expelled, the mind opens up to more positive emotions. Meditative mantras and affirmations work naturally with the rhythm of breathing, with the words timed to coincide with inhalation and exhalation. Tension is expelled from the body, helping the body achieve the relaxed state where meditation can do its positive work. A relaxed body and mind help a person progress on their spiritual journey and leave behind negative responses to the stresses of everyday life. Awareness of the sensation of breathing is one of the first goals of meditation because it allows a person to clear their mind and open it up to positive energy. Just as the churning water of a lake in a storm stirs up sediment and sludge, a churning mind dredges up negativity and unhealthy thoughts. Learning to meditate is similar to watching a body of water calm after a storm, allowing dirt and sediment to gently sink to the bottom, clearing the water. Even if a person never progresses beyond basic yoga breathing, they will still benefit from the clarity of mind and sense of empowerment that result from proper breathing.

Visit HolisticYoga.Info to find out how to improve your life whether you would like to know how to get started with yoga or have been doing for years.

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