How to breathe while running ( Courtesy of Coach Jeff from Runners Connect)

Hi All

In this weeks blog I am sharing with you a fantastic article taken from the runners connect website.
I often get asked by my personal training  clients "how do I breathe correctly while running?" One of the biggest problems I often see is shallow chest breathing as opposed deep belly breathing which can dramatically improve you cardiovascular efficiency when going for a run. I hope this article from coach Jeff answers many of your questions... Enjoy!

How to Breathe When Running by Coach Jeff

“How do I breathe when running?”

Surprisingly, you’re not alone if you’ve ever asked yourself this question or solicited advice from your running partners.

As a running coach, I’ve encountered this question on more than few occasions and I think it’s important for beginners to understand how they should approach the sport from the very basics.

I’ve heard people advocate breathing in through the mouth and out through the mouth, using slow breathing rhythms, and all sorts of nonsense. Nothing irks me quite like the spread of misinformation, especially when it pertains to training topics. Therefore, I am happy to help set the record straight.

Breathing through your nose or your mouth?

You should always breathe in and out primarily through your mouth when running.

If your nose wants to join the party and help get air in and out, that’s great. However, when you’re running, feeding your muscles the oxygen they need is of paramount importance, and breathing through the mouth is the most effective way to inhale and exhale oxygen.

To make the most of your breathing, make sure you avoid “chest breathing” in favor of what’s called diaphragmatic breathing or “belly breathing”.

Chest breathing is a weak form of breathing. It’s too shallow to bring in maximal oxygen and doesn’t fully expel your lungs when you exhale.

Instead, your breathing should be diaphragmatic, meaning the action of inhaling and exhaling extends down into your stomach.

As you breathe, your stomach should expand and contract as your diaphragm forces air into and out of your lungs. Your chest, meanwhile, should remain mostly still, but you’ll take in more oxygen with every breath.

The next time you go running, be aware of your breathing and your natural inclination to breathe through your nose or mouth. If necessary, focus on making the necessary corrections and taking in breath through your mouth. It may be a struggle at first, but you should eventually be able to transition to a better breathing technique, and do so without thinking.

With any luck, you’ll notice an improvement in your running efficiency and performance.

Training your breathing muscles

Just as we strength train our hips or hamstrings to improve our leg strength, we can strengthen the muscles used for breathing.

In fact, researchers at the Centre for Sports Medicine and Human Performance at Brunel University in England demonstrated a direct link between the strength of your diaphragm and fatigue during the marathon.

The easiest way to start is by lying on the ground. While lying on your back, breathe deeply so your belly rises with your chest as you inhale, and lowers while you exhale. Continue to practice this while lying down until you feel confident to move upright.

Once you have this trick down, you can move on to pilates exercises. Pilates help stretch your intercostal muscles and lengthen the spine, which helps improve breathing and running.

Breathing rhythm

Your exact breathing rhythm will depend on how hard or easy you are running and/or the intended intensity of your workout.

Breathing rhythms refer to the number of foot steps you take with each foot while breathing in or out.

For example, a 2:2 rhythm would mean you take two steps (one with your right foot and one with the left) while breathing in and two steps (again, one with your right foot and one with your left) while breathing out.

Easy runs

Typically, you’ll find that a 3:3 rhythm (three steps – one with your left, one with your right, one with your left – while breathing in) works best for warm-ups and most easy paced days. This allows plenty of oxygen to be inhaled through the lungs, processed, and then exhaled with relative ease.

Don’t try to force yourself into a 3:3 breathing rhythm on an easy day if it isn’t feeling comfortable. Remember, the purpose of an easy day is to keep your effort comfortable and to help the body recover. If a 2:2 rhythm (described below) is more comfortable, go with it.

Breathing slower than a 3:3 rhythm is not advised because you’re not giving your body enough time to clear carbon dioxide. The average runner should take about 180 steps per minute (some a little less, others a little more), which means you take 90 steps with each foot in a one minute span. A 3:3 rhythm enables you to take about 30 breaths per minute, ample time to process carbon dioxide while still getting in the oxygen you need.

Moderate paced runs

Runs harder than an easy run, but not all out race efforts, should typically be performed at a 2:2 ratio (two steps – one with your left, one with your right – while breathing in, two steps – one with your left, one with your right – while breathing out). A 2:2 breathing rhythm enables you take about 45 breaths per minute, which is perfect for steady state, tempo runs, and marathon pace runs.

Hard workouts and Races

At the end of races or the end of a particularly hard interval session, a 2:2 breathing might not cut it. In this case, you can switch to a 1:2 (one step breathing in, two steps breathing out) or 2:1 (two steps breathing in and one step breathing out) breathing rhythm. This will increase your oxygen uptake to 60 breaths per minute.

I don’t recommend a 1:1 breathing pattern. At this rate, you’ll be taking shallow breaths and you won’t be able to inhale enough oxygen to maintain proper ventilation in the lungs.

On a personal note, I don’t pay much attention to breathing rhythms at the end of races. I prefer to run all out, focus on competing, and let my breathing take care of itself. However, it can be helpful to those runners who become anxious as the final meters approach.

Other good uses for breathing rhythms

While breathing rhythms can help you identify and monitor the intensity of your run, you can also use them to monitor and control other aspects of your training and racing.

Pacing

Paying close attention to your breathing rhythm can help you monitor and “feel” your pace, especially on tempo runs or tempo intervals. Once you lock onto your correct goal pace for the workout, you can monitor whether you begin to breathe faster or slower to identify when you accidentally speed up or slow down. It requires close attention to detail, but it can help for runners who struggle maintaining a consistent pace.

Hills

Many runners wonder how to adjust their pace when taking on a hill during a race. Unless you know the exact grade and length of a hill, it’s very difficult to accurately measure how much you need to adjust your pace. However, if you’re maintaining a 2:2 breathing rhythm through the race, then you should focus on maintaining that 2:2 rhythm as you tackle and crest the hill. By maintaining the same breathing rhythm, you keep your effort even and prevent yourself from spending too much energy getting over the hill.

Side Stitches

If you encounter a side stitch while running, you can slow your breathing rhythm to take deeper, controlled breaths at a 3:3 rhythm. Often, side stitches are caused by undue stress to the diaphragm, which is escalated by shallow breathing. If your side stitch persists after switching your breathing rhythm, you can try this trick for side stitches here.

As you can see, you have many ways that you can breathe and use rhythms to monitor your effort in workouts and races. Try not to become too focused on your exact breathing rhythm every step you take. Do what feels comfortable and you’ll usually wind up falling into the proper rhythm by default.

The Top 10 Benefits of Group Training

The top 10 benefits of group fitness training.     

Author: Mark Frangiosa

There is no doubt that over the past 5 years we have seen an explosion in the popularity of group fitness classes. I would put this down to the ever increasing variety and reward factor associated with working out in a group. The variety and choices of classes these days are endless.  Today I will go through the top 10 reasons I believe this type of fitness training will just keep growing in years to come.

       

         1. The Time Factor

Most group fitness classes are fast paced with a variety of different tempos, exercises and rest periods making you forget about watching the clock.

 2. Cost effective

Personal Training can be expensive and not everyone can afford this luxury, which makes group training the ideal way to stay in shape without the cost. Fitness classes can start from as low as $5 per session.

3. The Social Aspect

Group Fitness can be a great way to meet like-minded people who share the same interests and goals in life. Socializing outside of classes is common where participants usually organise get togethers, fun runs, obstacle races ect.

  4. Variety of Classes and Locations

No more being stuck in a big over crowded gym. Group fitness classes can be held almost anywhere. Boot camps are often held in parks, beaches and office conference rooms. Outdoor group fitness is extremely popular in the warmer months and is a fantastic way to lose weight and tone up while enjoying the great outdoors.

 5. Motivation:

Staying motivated can be extremely hard when exercising on your own.  One sure way to overcome this is by joining a group class.  Participants often motivate and push each other which helps increasing the intensity of your workout.

6.Challenging Yourself

This ties in with benefit no: 6 Motivation. If you feel inspired and motivated then you’re more likely to challenge yourself. Whether it’s keeping pace with the class or pumping out as many reps as possible in a given time frame, you are constantly challenging yourself to reach new heights

 7  Learn Something New

With such a large variety of classes these days you have the option of learning something new. Learning boxing for example can be quite empowering for some and loads of fun. This is why many boxfit classes are always full.

8 Go at your own pace.

Not everyone is at the same fitness or experience level. An experienced group fitness instructor will offer modifications for different fitness levels or injuries anyone may have.

 9  Results

Tell me who doesn’t want results. Studies have shown time again that working out in a group burns more calories with a greater metabolic response

10. It’s Fun

Yep, you heard my correctly. Once you have found a class that you enjoy and suits your fitness goals, working out no longer becomes a chore.

So there you go, I hope you found that informative and inspiring enough to give a group fitness class a go. Your body will thank you for it. Check out our fitness boot camp page for more info on fitness boot camps we run in the Bundoora and Greensborough area.

www.bngbootcamp.com.au

The Benefits of Boot Camp Training

Hi all, Mark here.

In this week's blog I explain some of the benefits of boot camp training along with what you can expect from participating in these popular fitness regimes.

A fitness boot camp is a form of group training which is usually held in gyms, parks or halls. They can be run by personal trainers, group fitness instructors or ex- military personnel. Boot camps are a fantastic form of physical activity which focuses on all areas of fitness. The great thing about boot camp Bundoora is they can be performed with little or no equipment at all.

Boot Camp programs usually consist of high intensity interval training, running, body weight exercises like push up’s, squats, chin up’s, lunges and planks. Lifting objects or weights can also be incorporated in the session. It is also common to see ropes, tyres and weight sleds being used.  They can be designed to suit all ages and fitness levels as well.

Exercising together in a group and setting team challenges ensures all participants push themselves to their full potential. Another great part of boot camp Greensborough is the social aspect. It is common that participants make friends and socialise as they exercise. People often get bored working out alone in a gym and feel boot camps are a great way of forming a regular exercise routine.

Boot camps originally began based on military style training though we have seen a change over the years where they have become a form of outdoor group training. Boot Camp Mill Park promotes overall health and well being. Participants will generally notice a dramatic improvement in fitness levels, weight loss, reduction in high blood pressure, feel stronger and have loads more energy. Sessions can usually be charged individually ranging from $10 to $25 per session or as a package usually 10 sessions at a time. This also is a cost effective way of exercising as gym memberships can be quite expensive.

So there you go! Boot camp are awesome! We offer the best boot camp in Melbourne’s North Eastern suburbs. Contact info@bngbootcamp.com.au if you wish to find out more. 

What to look for in a Personal Trainer

What to look for in a Personal Trainer .

Author Mark Frangiosa

With the ever increasing demand for fitness professional’s, it’s only natural for the supply of personal trainers in the industry to increase meeting rapidly growing demands. Just like in any profession/industry you get a broad spectrum of individuals/organisations who can range from being experienced and extremely competent at their work, down to unprofessional, inexperienced and lacking knowledge.

For many of us it can be quite daunting seeking out a personal trainer mill park especially if we lack low self-esteem. I decided to write this article to help make the process a little easier and to give you some valuable information when choosing a personal trainer Greensborough

Here are my top 5 points to consider when choosing a personal trainer.

    
1.Are they fully qualified? (minimum qualifications should be cert 3 & 4 in fitness. This applies more so for someone who runs their own fitness studio or works from home. There are no qualification requirements for running your own fitness studio or personal training sessions. I believe this is absolutely ridiculous and means that we have untrained and potentially dangerous personal trainers out there.

2. Are they registered with a peak governing body like, Fitness Australia or Physical Activity  Aust.?  In order to remain registered with these peak bodies, personal trainers must complete short courses and stay up to date with all their qualifications.

3. Do they have current first aid training? This goes without saying for obvious reasons.

4.  How much do they charge? Before commencing personal training Bundoora you should ask           what the going rate is. Be cautious about being locked into contracts or long term commitment before you are comfortable with your trainer. Never pay upfront for multiple sessions before you've had 3-4 initial sessions. Make sure you feel confident training with them and that they are the right person in assisting you with your fitness goals.

5.   They must listen to you! Communication must be a two way street, your personal trainer watsonia must listen to your concerns, answer your questions and be willing to go above and beyond for you. They should factor in any current or prior injuries along with medical conditions you may have and design a structured and safe fitness program addressing these issues.

So there you go, I hope that helps. If you have any further questions please feel free to email me at info@alltonefitness.com.au

Nutrition Myths Busted! (Courtesy of Men's Health Magazine)

 Hi Gang

Mark here from Alltone Fitness  &  Personal Training Studio

This week I came across a great article from Men's Health magazine about nutrition myths and though I just had to share it with you. If often frustrates me how I keep hearing  - don't eat carbs at night, do chilies raise your metabolism and assist with burning calories and so on. So when I came across this article I just had to share with you. Enjoy!

Please note: The below content has been re posted form a article published by Mens Health magazine

NUTRITION MYTHS BUSTED

Do chillies help you lose weight? Can you exercise less if you're thin? Sports nutritionist Shane Bilsborough puts some common health claims through the lie detector.

Carbohydrates turn to fat when eaten after 6pm.
FALSE
Fact is, the human body doesn't store or use foods according to the time of day; in the case of carbohydrates, they're converted to glucose and stored as glycogen in muscle and liver cells of the body. Still, it's a good idea to eat less food after 6pm, especially if you've spent the day sitting at a desk. And if you're having 'carbs' at night, remember that overflowing bowls of pasta aren't part of a balanced diet, since it's traditionally eaten with a good-sized salad and a serve of meat. Rice, too, is traditionally eaten in small bowls, with large amounts of vegetables.

Dark chocolate is good for your heart.
TRUE
In reviewing all published studies, dark chocolate is shown to reduce the risk of heart disease by a whopping 21 per cent. Why? Dark chocolate is rich in cocoa, which contains powerful antioxidants called flavanoids that help protect the human body from damage by free radicals. As dark chocolate undergoes less processing than milk chocolate, its flavanoid content remains high; more than five times that of blueberries and seven times that of strawberries. Despite the benefits, eat it in moderation, as it's still high in both fat and sugar.

Eating too much sugar causes Type-2 diabetes.
FALSE
People often confuse the 'high blood sugar' seen in Type-2 diabetes with high amounts of sugar in the blood after wolfing down chocolate or confectionary. It's not the same thing. It's believed Type-2 diabetes is caused by a number of lifestyle factors: inactivity, large portion sizes of food, and genetics. Sure, if your diet consists of truckloads of chocolate, confectionary, ice cream, and soft drinks, this will lead to weight gain in the medium-term and then, yes, diabetes. But eating a piece of chocolate cake will not. In fact, diabetics can moderate amounts of sugar as part of a healthy, balanced diet.

Thin people don't need to exercise as much because they have fast metabolisms.
FALSE
If you're lean and think you're exempted from the need to stay active, think again. The World Health Organisation recently coined the term 'Sedentary Death Syndrome' to describe a disease born purely out of inactivity, reckoned to account for more than two million deaths each year worldwide. Regardless of your body shape, physical activity switches on vital genes that then signal various cells of the body to protect the body. Sitting down all day renders these genes inactive. Being thin provides a false sense of security, as studies have shown cholesterol, blood glucose (a marker of diabetes), and blood pressure are similar in obese and lean men who are inactive.

Eating hot chillies or spicy food can help shed kilos.
FALSE
Spicy food such as chillies or even a hot curry (containing chillies) may cause sweating, abdominal pain and diarrhoea, while suppressing appetite. The culprit is capsaicin, an ingredient shown to increase body temperature, stimulate the release of fat from fat cells (lipolysis), increase oxygen consumption and even reduce kilojoule consumption over dinner by up to 840kJ. But the impracticality of incorporating red hot chillies into a few meals a day far outweighs any potential benefits, and long-term studies show no real changes in body weight

Wine is good for your health.
TRUE
The good news is that wine is good for health. In fact, it's been shown that drinking 150mls of wine regularly (this doesn't mean regularly during a day) can reduce heart disease by a massive 32 per cent. It seems that the antioxidant content of wine is the health-giving ingredient. Of course, if a glass is beneficial it doesn't mean that drinking a bottle will provide additional benefits; moderation is the key.

Oysters are an aphrodisiac.

FALSE

While Casanova was reported to have 50 oysters for breakfast, the question remains: was he supercharging his sex drive, or giving himself a severe case of the trots? While some put oysters' exalted status among aphrodisiacs down to their high levels of zinc - an ingredient for sperm - scientists found that rats produced more testosterone when they were injected with the oyster-specific amino acids D-aspartic acid and N-methyl-D-aspartate. So which is it? In the final analysis, while the amino acids are supposed to release nitric oxide from blood vessels, causing the vessels to dilate (you see where this is going), there is much more evidence that you can get the same result from a good workout.

So there you go, we can now put some of those old myths to rest. If you have any further questions regarding nutrition please free free to contact me at...  info@alltonefitness.com.au 

Have a great week 

Yours in health & fitness

Mark

Exercising in the heat..

Hi all 

Mark here from Alltone Fitness & Butts n Gutts boot camp. 
Summer has truly kicked in. We experienced the coolest January in 15 years, so this extreme and sudden change in weather may have caught some of us off guard.

For those of you that love to exercise rain, hail or shine this extreme heat may require some forward planning to ensure we stay safe in the process.

Here are my top 6 tips to acheive an effective training session and not become dehydrated.

Wear loose, light-colored clothing. Dark colors absorb heat, so the lighter the better. Loose clothing will help to evaporate excess sweat and keep you feeling cool and breezy.

Sunscreen. Always use 30 spf or greater when exercising outdoors, even if it is cloudy. Skin can get damaged by UV rays very easily, so it is important to always wear protection whenever you go outside. 

Exercise in the morning. 10am to 3pm is widely known to be the hottest part of the day. Try to squeeze in your outdoor fitness training in the morning or evening to avoid getting cooked by that big ball of fire.

Stay hydrated. Water is perhaps the most important substance for your body. Extreme heat will cause you to lose liquids far more quickly than normal. Make sure you always bring a large supply of cold water. Drink before, during, AND after your workout

Try to exercise in the shade. If outdooor group training is your thing, then try to find a shady spot either under a tree which provides protection from direct sunlight. 

Most importantly listen to your body. Stop immediately if feeling dizzy, faint, or nauseous.  

So there you go, plan ahead and stay safe while exercising in this heat.

 Boot camp Bundoora, Boot Camp Greensborough. Butts n Gutts is held every Monday, Wednesday and Saturday and Binnak Park in Watsonia North. We always ensure your safety come first while exercising throughout summer. On extreme summer days we supply an esky filled with ice for everyone to store their water bottles. www.bngbootcamp.com.au for details 

Stay cool

Mark 

11 Ways On Preventing Lower Back Pain..

Hi all

Mark here from Alltone Fitness and Buts n Gutts Boot Camp. Can you believe we are already in the month of Feb... Where did January go??  

In today's blog I will discuss living with lower back, and 11 simple ways to prevent it in the first place. Now I'm no expert when it comes to lower back injuries though having chronic lower back pain for the past 2 years myself, I have a pretty good idea on managing, treating and preventing this in the first place.

(Please note: the below information has been put together by myself and various sources and articles - Enjoy)

11 WAYS ON PREVENTING LOWER BACK PAIN

If you’ve been sidelined by a sore back, you’re not alone. Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor.

Back pain takes on various forms, from a persistent dull ache to sudden sharp pain, and has many causes. Sometimes it results from a sprain, fracture, or other accidental injury. It can stem from a disease or medical condition, such as arthritis, fibromyalgia, or spinal stenosis (a narrowing of the spinal canal through which the spinal cord runs). Many people develop back pain in part because they’re overweight or sedentary.

The good news is that most lower back pain usually gets better within a few days or weeks, and surgery is rarely necessary. What’s more, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning:

1. Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension. Join a pilates class. Pilates target's and strengthen's your core muscles, these muscle act as your body's internal weight belt making you functionally stronger which translates into a stronger lower back.

2. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain. 

3. If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain. 

4. Sleeping position. If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips. 

5. Pay attention to your posture. The best chair for preventing back pain is one with a straight back or low-back support. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to. If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool -- and switch feet every five to 15 minutes. 

6. Be careful how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don't twist your body while lifting. If you can, push rather than pull heavy objects. Pushing is easier on the back.
 

7. Avoid high heels. They can shift your center of gravity and strain your lower back. Stick to a one-inch heel. If you have to go higher, bring along a pair of low-heeled shoes and slip into them if you become uncomfortable.

8. Stash the skinny jeans. Clothing so tight that it interferes with bending, sitting, or walking can aggravate back pain.

9. Lighten your wallet. Sitting on an overstuffed wallet may cause discomfort and back pain. If you’re going to be sitting for a prolonged period -- while driving, for example, take your wallet out of your back pocket.

10. Pick the right handbag or briefcase. Buy a bag or briefcase with a wide, adjustable strap that’s long enough to reach over your head. A messenger bag (like the ones bike messengers wear) is made to wear this way. Having the strap on the opposite shoulder of the bag distributes the weight more evenly and helps keep your shoulders even and your back pain-free. When carrying a heavy bag or case without straps, switch hands frequently to avoid putting all the stress on one side of the body. To lighten the load, periodically purge bags, cases, backpacks, and other carriers of things you don't need.

11. Forget about back braces. Various back supports are available, from elastic bands to special corsets. They can be helpful after certain kinds of surgery, but there is not much evidence that they help treat chronic back pain.

IF YOU HAVE BACK ISSUES AND WANT TO WORK ON HAVING A STRONGER AND PAIN FREE LOWER BACK THEN GET IN CONTACT WITH US NOW. WE CAN WORK ON TRAINING YOUR CORE MUSCLE THUS MAKING YOUR LOWER BACK & CORE FEEL STRONGER IN DAY TO DAY ACTIVITIES. 

YOUR FIRST PERSONAL TRAINING SESSION IS FREE!! No strings attached...

Call Mark on 0402343848 for more details and to book your free session