The Importance Of Correct Form At The Gym

It is true that going to the gym has been a regular activity for many people in modern society. Going to the gym can be very good for us for a number of reasons. Firstly it means you’re getting regular exercise which is good news by almost any scale of healthy living, but it’s also about a lot more than that. Getting plenty of exercise is good for your wellbeing for a number of different reasons including increasing your metabolism, improving your immune system and keeping yourself active. So whether you’re hitting the gym in the hope of losing some weight, maintaining a healthy lifestyle or building your muscles, it is always a good thing.

 

But anyone who has ever gone to the gym and taken part in sessions with an instructor will know that one thing that they always emphasise is good posture. Having the right posture not only makes it easier for your to perform the exercises and build muscle, it also ensures that you don’t injure yourself by placing too much strain on the wrong parts of your body. The vast majority of injuries at the gym are not caused by carelessness, or attempted to do something that you shouldn’t – it is by having bad posture and form when you attempt to use the equipment.

 

Getting the right form is absolutely essential if you want to avoid injury and get the most out of your workout. Key factors include making sure you’re in the right position, taking things slowly and thinking through every move you’re going to make, and using the correct breathing techniques when you attempt to perform any lift or move. If you don’t you risk stopping your gym patronage before it even starts.

 

There are a few things that you certainly need to do if you’re going to go the gym and stay healthy and free from injury. The first, and perhaps most important, aspect of lifting weights might seem like something that it entirely obvious but for many people it is the starting point for injury. And that is that you should choose the right level of weight. Too many people attempt to overload themselves too early. Take things slow and gradual and build up your strength. Even if some of your muscles are capable of lifting very heavy weights, it could be that others are not developed enough to take the strain. Of course you need to push yourself, but at the beginning it is extremely important to take things slowly.

 

Next you need to ensure that you are performing your chosen exercise the correct way. Take to the gym instructor or your personal trainer for specific guidelines on how to perform the exercise the right way. If you don’t do this you are opening yourself up to injury as the incorrect posture will place the strain of the weights on your weakest areas. This can not only lead to injuries in the short term but can actually leave you with lasting damage to your body that will never go away.

 

Finally, you need to learn the correct breathing techniques. It can very tempting to hold your breath as your lift very heavy weights, but this is actually a very bad idea and can cause very serious problems. Holding your breath while you lift very heavy weights can lead to dangerous increases in your blood pressure which will ultimately cause you serious problems. This will lead to you needing to give up exercise in an effort to avoid this kind of high blood pressure.

Categories: blood pressure, Breathing Techniques, exercise, gym, heavy weights, Injury, nbsp, posture, Weights, work out

I Ain’t Afraid of No Stress: How to Be a Stress-Buster

The first thing to do in stress management is to identify the cause of your stress, be it your job, your relationship or anything else that sets your teeth on edge. Once you know what’s triggering this wellness spiral, you can potentially eliminate the problem and get your metal health back on track. Professor Cary Cooper, an occupational health expert at the University of Lancaster, explains, ‘In life, there’s always a solution to a problem. Not taking control of the situation and doing nothing will only make your problems worse.’ So, how do you take control of your situation and get rid of that stress?

 

1. Get active: Exercise helps to reduce some of the emotional intensity that you’re feeling, clear your thoughts and enable you to deal with your problems in a calm way. According to Cooper, ‘To deal with stress effectively, you need to feel robust and you need to feel strong mentally. Exercise does that.’

 

2. Take control: ‘If you remain passive, thinking, “I can’t do anything about my problem”, your stress will get worse,’ Cooper warns. ‘That feeling of loss of control is one of the main causes of stress and lack of wellbeing.’

 

3. Connect with others: ‘If you don’t connect with people, you won’t have support to turn to when you need help,’ Cooper notes, as doing things with your friends helps you to laugh and relax, which relieves stress. Cooper adds, ‘Talking things through with a friend will also help you find solutions to your problems.’

 

4. Take some time for you: Here in the UK, we work longer hours than anyone else in Europe, which means we’re not taking the time to do the things we love. ‘We all need to take some time for socialising, relaxation or exercise,’ asserts Cooper, who suggests that you schedule in a few evenings a week just for you. He explains, ‘By earmarking those two days, it means you won’t be tempted to work overtime on those days.’

 

5. Challenge yourself: Try learning a new language or sport to build your confidence. Cooper clarifies, ‘By constantly challenging yourself you’re being proactive and taking charge of your life. By continuing to learn, you become more emotionally resilient as a person. It arms you with knowledge and makes you want to do things rather than be passive, such as watching TV all the time.’

 

6. Ditch disastrous coping mechanisms: Cooper warns than men are more likely to rely on alcohol, smoking and caffeine as your ways of coping, as ‘women are better at seeking support from their social circle.’ However, this way of relieving stress is ‘like putting your head in the sand,’ says Cooper. ‘It might provide temporary relief but it won’t make the problems disappear. You need to tackle the cause of your stress.’

 

7. Do your bit: Volunteering or doing someone a favour each day can help you to feel more resilient. Cooper notes, ‘Helping people who are often in situations worse than yours will help you put your problems into perspective. The more you give, the more resilient and happy you feel.’

 

8. Don’t work hard, work smart: Prioritise your work and concentrate on those tasks that make a difference. Cooper urges, ‘Leave the least important tasks to last. Accept that your in-tray will always be full. Don’t expect it to be empty at the end of the day.’

 

9. Accentuate the positive: Find things in your life for which you are grateful, and write down three new ones at the end of each day. Cooper laments, ‘People don’t always appreciate what they have. Try to be glass half full instead of glass half empty.’

Categories: Breathing Techniques, cooper, cooper notes, cooper warns, exercise, nbsp, problems, Stress, stress nbsp, Volunteering, work

How to Breathe Away Your Mental and Emotional Baggage

Traditional Chinese healing uses special breathing techniques that can have a big impact on your spiritual and emotional wellness. Grandmaster Erle Montaigue, a Chinese martial arts and healing instructor, explains that your breath resides between your mind, body, and spirit, and so can bring harmony to these three areas of your well-being. Plus, breathing techniques serve to clear and focus your mind, increase your energy levels, relax your stress levels and help you lose weight.

 

First and foremost, you need to learn how to breathe from your belly. Your stomach should move out and expand when you inhale, and move in and contract when you inhale. While it sounds simple, this breathing technique facilitates deeper and more relaxed breathing which, in turn, increases your lung capacity and pumps your blood with more oxygen. When there is more oxygen in your blood, your metabolism works more efficiently and waste is removed from your body better.

 

Natural breathing helps to reduce stress and alleviate anxiety, so it’s a great one to do at the end of a busy work day. Lie down in a comfortable position and place your hands over your belly button. Then you simply breathe through your nose, and use your stomach to move your hands up and down. Once you’re able to breathe naturally from your stomach throughout the day, you’re ready to use the breath to clear your mind. Sitting on a chair with your back straight and your feet flat on the floor, begin breathing through your nose (using your stomach, of course). Gradually slow your breathing, and focus on the temperature of your breath as it passes in and out of your nose. Doing this for five minutes, three or four times a day, helps to clear your mind of thoughts and relax.

 

To increase your awareness, focus and discipline, inhale as you count to five and exhale as you continue count to ten. You can then change these numbers once you become comfortable with the exercise, aiming to inhale on a count of 10 and exhale on a count of 20. This means that you’re taking two breaths every minute, and should try to do this for 10 minutes after five minutes of mind-clearing breathing. This helps to make you aware of your surroundings, in tune with your emotions, and more in line with a rational and realistic view of things.

Categories: Breathe, Breathing, Breathing Techniques, count, inhale, mind, Mind Body and Spirit, Traditional Chinese Healing