Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey
Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey

April 2013 newsletter

Hi everyone,Newsletter

Hope you all had a good Easter and aren't paying too heavily for the effects of chocolate eggs! No newsletter on the first Monday of this month with it being Easter Monday, hence it being released today. Hope you enjoy reading....

 

Breathing

In our daily lives, breathing comes naturally and does not require any thought. We need oxygen so we inhale and we need to rid ourselves of carbon dioxide so we exhale. However, few people use their lungs to full capacity. It has been reported that at rest, people use just 10-15% of their actual lung capacity, usually a result of quick, shallow breaths that make the chest rise and fall.

When you exercise, your working muscles require greater amounts of oxygen and you create more carbon dioxide waste as a result. This results in an automatic increase in your respiration rate. BUT, exercisers shouldn't take this process for granted. Becoming more aware of your breath can help you feel more comfortable, prevent complications such as dizziness and get more out of your workouts.

Below are three different common types of exercise and how you need to breathe during them,

CARDIO (AEROBIC) EXERCISE....whether you are walking, running, spinning or doing any other form of CV exercise, you need to breathe deeply. Whether you breathe through your nose or mouth is a personal preference, but most people find that mouth breathing supplies the body with the most amount of oxygen. Make an effort to keep your breathing both deep and relaxed.

STRENGTH TRAINING....as with CV exercise, strength training increases the body's demand for oxygen and automatically results in a faster breathing rate. However, many people also have the tendency to hold their breath during strenuous activity such as strength training. This can limit oxygen to the brain and cause dizziness, fainting or a spike in blood pressure. During strength training, the most important thing about breathing is to just do it. Try to be aware of how you are breathing at all times whether through the nose or mouth. Beyond this, it is recommended that you exhale on the exertion phase of the exercise and inhale on the easier phase. The exertion phase is typically the hardest part of the exercise....lifting, curling or pushing the weight. The easier phase brings you back to the starting position. It is important to not get too hung up on the correct technique as simply breathing is better than not at all!!

STRETCHING....properly breathing while you stretch after your workouts helps your body relax so you can return to a resting state, in addition to aiding the mechanical removal of waste byoproducts of exercise. Most experts recommend breathing in through the nose and breathing out through the mouth when stretching. On every exhale, try to relax more fully or give into the stretch a little further.

 

Weight management

Eliminating white, refined carbohydrates such as white bread and white pasta from your diet can pay dividends when trying to drop weight. These foods do not satisfy hunger, give us little nutritional value and are easy to overeat. Our body processes refined foods quickly in comparison to the brown or wholewheat versions and usually in an hour or two, hunger returns. Wholemeal versions of bread and pasta are in a completely different league to their white cousins so it is best to include the brown varieties in your diet.

In addition, if you are looking for that elusive flat stomach, restricting your wheat intake as a general rule (even the brown varieties) will help you towards your goal. This is because wheat encourages water retention.

 

Nutrition tip

Having received my first box of Saviour Snacks (mentioned in the March newsletter) last month, I was very impressed with the quality of each and every item. Every product was of high nutritional value, tasty and satisfying. Not only this, but the calorie counts are also low. If you are interested, check out www.savioursnacks.co.uk

 

Calories

Eating an extra 300 calories per day for a year will pile on about 31 pounds (just over two stone). When you think how easy it is in this day and age to consume 300 calories, it is not surprising we have an obesity problem. Keeping yourself educated about the nutritional values of food should keep you on the straight and narrow. Remember, it is as much about what you put in your body as it is about the exercise you do. The two go hand in hand and weight loss is achieved at a much quicker rate when you take responsibility of both.

 

Quote of the month

"It is your attitude more than your aptitude that determines your altitude."

Brian Tracy

 

Interesting fact

Tea and coffee are being consumed at an increasing rate in today's society with the constant openings of coffee shops on the high street. It is worth knowing that caffeine speeds up the ageing process and every time you have a cup of tea or coffee, you fire up your adrenal glands and put your body in an 'alert' state. This continuous revving up of your adrenal glands can potentially add many years onto you. Time to start ordering that peppermint tea!!

 

Star client

This month's star client goes to Chris Leighton-Davies. Since I started working with Chris almost a year ago, I can safely say he has given 100% effort and concentration in every session and has seen many improvements especially in his core strength. Chris has entered a series of 10k runs over the next few months and has recently completed his first one with a time of 54 minutes 21 seconds. Well done Chris!

Another mention must go to Alexandra Dembitz who has just started training again following a knee injury. Alexandra has done incredibly well with her rehab and is testament that following the physios homework instructions will aid and speed up recovery!

Finally many happy returns to my friend and client Sue Munch. It is Sue's birthday today!

 

See you all in May!

 

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