TED TALKS: transcript:   
What if I told you there was something that you can do right now that would have an immediate, positive benefit for your brain including your mood and your focus? And what if I told you that same thing could actually last a long time and protect your brain from different conditions like depression, Alzheimer's disease or dementia. Would you do it? Yes!


I am talking about the powerful effects of physical activity. Simply moving your body,has immediate, long-lasting and protective benefits for your brain. And that can last for the rest of your life. So what I want to do today is tell you a story about how I used my deep understanding of neuroscience, as a professor of neuroscience, to essentially do an experiment on myself in which I discovered the science underlying why exercise is the most transformative thing that you can do for your brain today. Now, as a neuroscientist, I know that our brains, that is the thing in our head right now, that is the most complex structure known to humankind. But it's one thing to talk about the brain,and it's another to see it.


So here is a real preserved human brain. And it's going to illustrate two key areas that we are going to talk about today. The first is the prefrontal cortex, right behind your forehead, critical for things like decision-making, focus, attention and your personality.The second key area is located in the temporal lobe, shown right here. You have two temporal lobes in your brain, the right and the left, and deep in the temporal lobe is a key structure critical for your ability to form and retain new long-term memories for facts and events. And that structure is called the hippocampus. So I've always been fascinated with the hippocampus. How could it be that an event that lasts just a moment, say, your first kiss, or the moment your first child was born, can form a memory that has changed your brain, that lasts an entire lifetime? That's what I want to understand. I wanted to start and record the activity of individual brain cells in the hippocampus as subjects were forming new memories. And essentially try and decode how those brief bursts of electrical activity, which is how neurons communicate with each other, how those brief bursts either allowed us to form a new memory, or did not.


But a few years ago, I did something very unusual in science. As a full professor of neural science, I decided to completely switch my research program. Because I encountered something that was so amazing, with the potential to change so many lives that I had to study it. I discovered and I experienced the brain-changing effects of exercise. And I did it in a completely inadvertent way. I was actually at the height of all the memory work that I was doing -- data was pouring in, I was becoming known in my field for all of this memory work. And it should have been going great. It was, scientifically. But when I stuck my head out of my lab door, I noticed something. I had no social life. I spent too much time listening to those brain cells in a dark room, by myself. (Laughter) I didn't move my body at all. I had gained 25 pounds. And actually, it took me many years to realize it, I was actually miserable. And I shouldn't be miserable. And I went on a river-rafting trip -- by myself, because I had no social life.And I came back 
thinking, "Oh, my God, I was the weakest person on that trip." And I came back with a mission. I said, "I'm never going to feel like the weakest person on a river-rafting trip again." And that's what made me go to the gym. And I focused my type-A personalityon going to all the exercise classes at the gym. I tried everything. I went to kickbox, dance, yoga, step class, and at first it was really hard. But what I noticed is that after every sweat-inducing workout that I tried, I had this great mood boost and this great energy boost. And that's what kept me going back to the gym. Well, I started feeling stronger. I started feeling better, I even lost that 25 pounds.

And now, fast-forward a year and a half into this regular exercise program and I noticed something that really made me sit up and take notice. I was sitting at my desk, writing a research grant, and a thought went through my mind that had never gone through my mind before. And that thought was, "Gee, grant-writing is going well today." And all the scientists --

yeah, all the scientists always laugh when I say that, because grant-writing never goes well. It is so hard; you're always pulling your hair out, trying to come up with that million-dollar-winning idea. But I realized that the grant-writing was going well,because I was able to focus and maintain my attention for longer than I had before.And my long-term memory -- what I was studying in my own lab -- seemed to be better in me. And that's when I put it together.


Maybe all that exercise that I had included and added to my life was changing my brain. Maybe I did an experiment on myself without even knowing it. So as a curious neuroscientist, I went to the literature to see what I could find about what we knewabout the effects of exercise on the brain. And what I found was an exciting and a growing literature that was essentially showing everything that I noticed in myself.Better mood, better energy, better memory, better attention. And the more I learned,the more I realized how powerful exercise was. Which eventually led me to the big decision to completely shift my research focus. And so now, after several years of really focusing on this question, I've come to the following conclusion: that exercise is the most transformative thing that you can do for your brain today for the following three reasons.


Number one: it has immediate effects on your brain. A single workout that you do will immediately increase levels of neurotransmitters like dopamine, serotonin and noradrenaline. That is going to increase your mood right after that workout, exactly what I was feeling. My lab showed, that a single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours.And finally, studies have shown that a single workout will improve your reaction timeswhich basically means that you are going to be faster at catching that cup of Starbucks that falls off the counter, which is very, very important.





But these immediate effects are transient, they help you right after. What you have to do is do what I did, that is change your exercise regime, increase your cardiorespiratory function, to get the long-lasting effects. And these effects are long-lasting because exercise actually changes the brain's anatomy, physiology and function. Let's start with my favorite brain area, the hippocampus. The hippocampus --or exercise actually produces brand new brain cells, new brain cells in the hippocampus, that actually increase its volume, as well as improve your long-term memory, OK? And that including in you and me.


Number two: the most common finding in neuroscience studies, looking at effects of long-term exercise, is improved attention function dependent or your prefrontal cortex.You not only get better focus and attention, but the volume of the hippocampus increases as well. And finally, you not only get immediate effects of mood with exercise but those last for a long time. So you get long-lasting increases in those good mood neurotransmitters.


But really, the most transformative thing that exercise will do is its protective effects on your brain. Here you can think about the brain like a muscle. The more you're working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important? Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. So with increased exercise over your lifetime, you're not going to cure dementia or Alzheimer's disease, but what you're going to do is you're going to create the strongest, biggest hippocampus and prefrontal cortex so it takes longer for these diseases to actually have an effect. You can think of exercise, therefore, as a supercharged 401K for your brain, OK? And it's even better, because it's free.


So this is the point in the talk where everybody says, "That sounds so interesting, Wendy, but I really will only want to know one thing. And that is, just tell me the minimum amount of exercise I need to get all these changes."

And so I'm going to tell you the answer to that question. First, good news: you don't have to become a triathlete to get these effects. The rule of thumb is you want to get three to four times a week exercise minimum 30 minutes an exercise session, and you want to get aerobic exercise in. That is, get your heart rate up. And the good news is, you don't have to go to the gym to get a very expensive gym membership. Add an extra walk around the block in your power walk. You see stairs -- take stairs. And power-vacuuming can be as good as the aerobics class that you were going to take at the gym.


So I've gone from memory pioneer to exercise explorer. From going into the innermost workings of the brain, to trying to understand how exercise can improve our brain function, and my goal in my lab right now is to go beyond that rule of thumb that I just gave you -- three to four times a week, 30 minutes. I want to understand the optimum exercise prescription for you, at your age, at your fitness level, for your genetic background, to maximize the effects of exercise today and also to improve your brain and protect your brain the best for the rest of your life.



Thank you. I want to leave you with one last thought. And that is, bringing exercise in your life will not only give you a happier, more protective life today, but it will protect your brain from incurable diseases. And in this way it will change the trajectory of your life for the better.

 
                Every day, millions of Americans gulp down different energy drinks in the hopes of quenching their thirst and gaining some energy in the process. Since the late ‘90s, when the drinks grew in popularity in mass culture, energy drinks have come to symbolize a certain youthfulness and vitality. The energy drink market is accelerating in growth now, with each drink purportedly offering you increased energy and stamina.
                Yet, what is in your drink? Most people do not know what they are drinking and sometimes, even for an experienced and well-read aficionado, reading labels on the side of bottles can be a bit confusing. Let us take a closer look so we can understand what are in the energy drinks we consume on a daily basis. Having a better knowledge of what you drink will keep you and your family healthy and hydrated.
                Most energy drinks come in 8 ounce (oz.) serving sizes since that is considered the typical amount required for a beverage. Each drink has a different number of calories, carbohydrates, caffeine, and vitamins. 
 Caffeine is not a source of energy itself but rather breaks down fats that give energy. Fat breakdown gives faster energy than carbohydrate breakdown. However, when caffeine combined with sugar is consumed, the person can end up being more tired afterwards. As Lona Sandon, dietician at the American Dietetics Association explains, “Energy drinks are not much different than a soda, but with a little bit more caffeine. They're not a healthy drink by any means. Mostly they're just loaded with caffeine to make you feel as though you're energized, but they're not really providing a health benefit.”
Taurine is a naturally occurring amino acid, found in breast milk that is frequently listed as one of the key ingredients in many energy drinks. However, the true nature of what taurine does remains a mystery. Many manufacturers claim that taurine enhances energy.
 
 
Glucuronolactone is a naturally occurring chemical compound that helps in building connective tissue. Currently, no side effects have been discovered and with any ingredient, use in moderation is always recommended.
Energy drinks make you feel alert and can improve mental performance and give you more energy temporarily. However, they can also affect the natural rhythm of the heart. The health benefits and risks of taurine are unknown and there has not been enough research regarding the effects of caffeinated taurine drinks. This uncertainty has led to a warning label on certain energy drinks and the banning of certain energy drinks in many countries.
How does the energy drink work? The energy drink works by stimulating the nervous system to cause changes in neurotransmitters, and thus make people feel more energized. However, it is important to look at what ingredients cause this energy change.
The ingredients within the energy drink can vary greatly such as the chemical compounds, herbs, fruit juices, and vitamins that affect taste, nutrition, amount of energy produced, and have certain health effects. Not sure where to start? Well, beginning with ingredients, let us take a look at some of the ingredients to avoid or to minimize.
 
Sugar: Natural sugar is more preferable than processed sugar, which can come from genetically modified corn sources and have detrimental side effects to the human body. Hence, it is advisable to avoid energy drinks that list high fructose corn syrup as a principal ingredient. Sugar provides a short energetic high that has a laxative effect, causing a crash in energy once the sugar has left the bloodstream. Pay attention to the amount of sugar and fat in the label as well as the source (fruit juices, high fructose corn syrup, etc.) Fruit juices are natural and preferable.
 
Caffeine: Caffeine in small doses, can accelerate athletic performance and boost energy. However, if caffeine is the principal agent for creating energy in a drink, then it has strong laxative and diuretic effects, leaving you lethargic and dehydrated after your initial buzz.
 
Minerals: What kinds of minerals are in your drink? Sodium should be in smaller amounts because larger quantities can have serious side effects for many people. If you have any health conditions that require avoiding specific ingredients, it is all the more important that you pay attention to what ingredients are listed on the label. Some energy drinks have vitamin B (B1, B2, B6, B12), vitamin C, and vitamin A supplements added to the drink, which is a positive benefit. Depending upon the fruit juices added as well, you will receive health benefits from those ingredients.
 
Carbohydrates: High percentages of carbohydrates in energy drinks can make food and nutrient absorption into the bloodstream from the intestines more difficult. As a result, people may develop gastrointestinal problems and distress. Since the rate of fluid absorption decreases, it can become harder to hydrate yourself, which in turn, is detrimental to your health. So pay attention to the amount of carbohydrates.
 
Other Ingredients: Additional ingredients can also produce their own effects. Echinacea is said to bolster the immune system, while Ginkgo biloba and ginseng are claimed to improve memory. Ephedra, Ciwujia, and hydroxycitrate promote burning of fats.
 
 
Energy drinks side effects really vary depending on the brand and the exact combination of ingredients. From our list above, the only drink to contain high fructose corn syrup is Full Throttle. Taurine is present in all of the drinks listed. Some other ingredients listed include echinacea, astralagus root, reisi, and ginseng for Xs energy; Yohimbine HCL, a derivative of the natural aphrodisiac yohimba in Redline; gingseng, biloba, and milk thistle for Rockstar; and caffeine, taurine, ginseng and guarana for Spark. Spark is the only drink to combine both caffeine and alcohol.
 
Mixing energy drinks with alcohol has become a popular pastime in many bars and dance clubs and even in smaller restaurants and franchises. However, there are risks associated with doing this. While drinking Red Bull can give you a large dose of sugar, vitamins, amino acids, and caffeine, Liz Applegate, a sports nutritionist at the University of California at Davis, says, “These cans of energy drinks have some enticing, very sexy-sounding claims -- that they lift you up, that they give you more energy. Frankly, they're nothing much more than caffeine in a can with a lot of sugar."
 
Despite the company’s advertisements, Applegate advises not drinking Red Bull or other caffeine-loaded energy drinks during exercise because of their heavy concentration of sugar and caffeine, which decreases the body’s ability to take in water. Many doctors advise against mixing Red Bull or other energy drinks with alcohol despite its popularity in bars where locals may down several concoctions in one evening. “If they were to drink multiple glasses of this mixture or concoction, I think there'd be a potential for significant danger -- danger such as a racing heart beat, elevation of blood pressure and even potentially a heart attack," said Dr. Laurence Sperling, a cardiologist at the Emory University School of Medicine. One of the largest concerns here is that people who drink this may feel alert because of the caffeine and go out and drive, despite having consumed more alcohol than the limit.
 
 
  
Resources:
 
Taurine at www.nichd.nih.gov
Coffee at www.starbucks.com
Cohen, Elizabeth. Energy drinks pack a punch, but is it too much? CNN Medical Unit: May 29, 2001.
Cup of Coffee at U.S. Department of Agriculture, USDA National Nutrient Database for Standard Reference, 2006
Cup of Coffee at www.mayoclinic.com
Steinert, Brandon. Energy drink ingredients spark health concerns. The Fairfield Mirror: April 3, 2008.
 
 
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                                                                   Training for Your First Race 
 
Considering running a race? After several weeks of running, you might feel ready to start picking up the pace to run a longer distance. Training for your first race is motivating and can help get you out the door and running. It is also one of the best goals you can have to start a lifetime of fitness and healthy living. Participating in a race is beneficial in so many ways. You will feel a sense of accomplishment, connection with a larger community, and reach personal fitness goals.
 
Where do I start?
 
Your next question then probably is where do I start? For beginners, the perfect length for a first race is a 3.1mile race, also known as a 5k race. This is an easy goal that can be achieved for a new runner while still posing enough of a challenge for an expert, who wants to develop speed and go for greater intensity.
A 3.1mile race is an attainable goal and by starting out with a simple plan you can succeed and feel good about your success. Always run within your comfort range and avoid pushing your limits in order to prevent injury and burnout. If you follow a good program for eight to ten weeks, you can participate in a race and also develop the lifestyle changes that will encourage a healthy fitness plan that you can maintain all your life.
For your first race, focus on doing the race and completing it. Do not be worried about being first or winning but rather enjoying your run and achieving your goal. By achieving this goal, you will boost your self-esteem, while tuning up your cardiovascular system, alleviating stress, and improving your mood and energy levels.
Participating in a 5k race involves steady running for thirty minutes and for most runners, this will involve training for eight to ten weeks prior to the event. Before you begin, make sure that it is safe for you to commence a running regimen by checking with your doctor first.

 
With busy schedules and juggling various roles, you might start to feel lethargic, irritable, and sapped of energy. Transitions such as Holidays, changing jobs, relocating, and relationship stress can wreak havoc on your body over time. Fatigue built up over time can rob you of much-needed deeper sleep as stress keeps your mind active into the wee hours of the night. The constant cycle of multitasking or fitting in too many activities in one day and then failing to get enough sleep, rest, or nutrition, will leave you cranky while reducing both your productivity and pleasure.
While breaking this cycle when you have constant demands on you may seem impossible, small and simple steps you take every day can add energy back into your day, while restoring calmness and balance. Exercising, eating well, sleeping enough, and stressing less will do wonders for both your mental and physical wellbeing. Before you know it, you will have more energy than you could remember, and a smile to boot!
 
Stay Hydrated 
Get your daily dose of water. Drink water daily and if you find it hard to down a bottle of water, just keep one by your desk and take it with you when you go somewhere so you can sip it on the go. Drinking enough water keeps nutrients flowing through your body more easily. You can tell how much water you are drinking by the color of your urine. If it is light yellow or colorless, you are drinking enough water. However, if it is darker in color, you are not hydrated enough.
            Starting out your day, you might crave that cup of coffee or tea or other caffeinated beverage. Having a little caffeine is one to kick your nervous system into gear but having too much results in dehydration, increased anxiety levels, and prevents you from having a good night’s sleep. Also avoid loading your drink with sugar and too much dairy, which packs on the pounds. Switch to decaffeinated drinks for the afternoon and fruit juices. Check the label and make sure that any drink you buy has mainly natural ingredients (names you recognize) and is free of high fructose corn syrup.
Come join me for our post Thanksgiving 5 Day Fitness Challenge! www.achievewithmv.com

Striking the Right Balance during the Holidays – Try 80/20 approach
 
What you eat on a daily basis affects your health, energy level, weight, and mood. Eating healthy foods that offer you good nutritional value strengthens your bones, boosts your energy, and lifts your mood, providing you with the fuel necessary to enjoy a fulfilling day. Finding the right balance of foods to provide you with fuel or energy as well as nutrients is essential for health.           But how do we do this during the holidays when there seems to be an abundance of enticing, unhealthy choices all around us? Well we strike a balance. Don’t try to avoid the goodies all together. Decide each day to eat 80% of you day healthy and the other 20 % enjoy a holiday treat.
            Consume more fruit, vegetables, and whole grains.

1. Reduce the amount of cholesterol, saturated fat, and trans fat.
2. Drink alcohol in moderation.
3. Consume less sweets and salt.
4. Watch the size of your portions and caloric intake.
5. Exercise daily.

It is important to realize that eating a single food group alone is inadequate and that your body needs a variety of food that provide nutrients and energy to promote good health. When you are first starting out, you may find it very helpful to keep a food journal to keep track of what you are eating. You can also write down your exercise. Over time, this will help you stay motivated, gain awareness of your own eating and exercise habits, while promoting your own health and well-being. When you are first starting out, you may find the changes proposed in the food pyramid a bit daunting if your eating habits vary greatly. Hence, making small and gradual changes will be more effective and help you gain control of your diet with reasonable expectations.
         Choose foods from each food group with a wide range so that you enjoy your meals, while getting all the calories and nutrients that your body needs. You can adapt the plan to suit your preferences and individual taste. You can also combine foods from major groups. If you find that you avoid certain foods that your body needs, find other food sources that have the same nutrients found in those particular foods. Eating healthy is often synonymous with eating well so enjoy what you eat and be creative in your meals.
        It can be as easy as experimenting with new foods such as adding orange slices to a salad, trying something new in your meals such as tofu instead of meat in lunches and a smoothie instead of a greasy breakfast. Eat several small meals rather than large ones and go for nutritious snacks such as fruit or rice cakes in between meals. Increase the vegetable portion of your meal while you decrease the meat part. Explore foods from different cultures such as edamame or quinoa that are delicious nutritious foods. Sprinkle fresh herbs on your grilled or sautéed vegetables for savory flavor.
entirely.
        Eat less processed food. Avoid foods that contain ingredients that are unfamiliar, include high fructose corn syrup, and cannot be pronounced. Often these three factors are indicative of highly processed foods. Try to get your fruits and vegetables locally and if possible, organic from farmer’s markets and co-ops to avoid the heavy pesticide sprays and to ensure peak nutritional value. Choose low-fat dairy whenever possible. Reduce your intake of sweeteners and salt. Enjoy eating delicious, fresh meals as much as possible and you will notice significant improvement in your energy level, mood, and overall health.
Resources
 
Food Group and Serving Size
http://mayoclinic.com/health/weight-loss/NU00647
 
Healthy Weight Pyramidhttp://mayoclinic.com/health/weight-loss/NU00595
 
Nutrition Tool: http://www.eatingwell.com/health/nutrition_tools/diy_nutrition_analysis.html
 
Article in New York Times:
http://www.nytimes.com/2007/01/28/magazine/28nutritionism.t.html?pagewanted=1&_r=1
 
 

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With winter beginning, many of us stop doing the physical activities we enjoy outside and stay cooped up indoors. Human beings however were not built to hibernate and we need to get moving every season. Working out in the winter does not have to be an unpleasant process. Just like anything else, your attitude towards the exercise makes a world of difference.
            You can choose to workout inside or outside. If you want to be outdoors, some great activities include walking, running, snowshoeing, downhill skiing, cross-country skiing, sledding, and skating. Depending upon where live, your access to hills and mountainous terrain for snow activities will vary greatly. If you live in Florida, the winter months are often the most enjoyable months for outdoor running and biking. On the other hand, if you live in Colorado or Vermont, getting revved up for winter workouts outdoors means being out in a snowy terrain.
            If you are working out in a colder environment, the most important factor to enjoying that workout is by ensuring your comfort. You can do this by dressing warming. Layering up is advisable. You can always remove the outermost layer as you get warmed up, while the layer that is closest to your body will keep moisture away. Winter workouts often do not result in a lot sweating, which is perfectly fine. Sweating in winter is something you actually want to avoid to prevent getting chilly when the layer closest to your body gets damp. If you are out in a snowy or wet environment, you will want to have a top layer that is resistant to both water and wind. Before you head out, be sure to warm up your muscles and stretch, loosening up stiff muscles and getting blood flowing.
            Be sure to drink enough water even if you do not feel thirsty. Try to workout in the winter always in the daytime. When you do return indoors, slowly remove layers to prevent hypothermia that can happen when your body loses heat too quickly.
            Cross-country skiing is a wonderful exercise for the winter, providing a full body cardiovascular workout with far fewer risks unlike downhill skiing. Cross country skiing is also affordable, since your expenses after you buy your ski poles, skis, and boots, is minimal. If you just want to try it out, you can rent equipment first and check it out. You may want to have a short lesson. Cross country skiing can be very enjoyable, getting you outdoors and enjoying natural beauty, while burning calories, and releasing endorphins.
        You can also workout in the winter easily indoors, at home or at a gym. Working out indoors does not have to be boring. You can modify exercises and choose music, have a workout partner, and try out new videos for variety. Many health clubs offer both circuit weight training to build up strength as well as cardiovascular exercise in the form of treadmills, Stairmasters, stationery bicycles, rowing machines, and often fitness classes such as spin, kickboxing, dancing, yoga, and pilates. You can join an exercise group such as a walking group that explores different areas every week, both indoor and outdoor. If you prefer to workout at home, you can invest in a home gym. If you have access to a swimming pool, try doing laps or take a water aerobics class. You might want to buy a treadmill or bicycle but you can just as easily, invest in smaller products that still have a huge effect such as a pair of dumbbells, an exercise ball, jump rope, and stretch bands. Try different workouts at achievewithmv.com)  so you do not get bored and still have heart-pumping cardiovascular exercise. Park further away from your destination so that you walk and climb stairs more. 
            Whatever you choose to do, just make sure that you have a balance of cardiovascular and strength training exercises every week. Keep exercising even if it is cold and you will find that you are much healthier and happier.

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Yoga & Pilates – What These Exercises Can Do For You 
 
Since the 1960s, yoga and pilates have gained a large following in the United States and Europe. In the past decade, there has been a popular surge in both forms of exercise, as studios and trainers incorporate yoga and pilates into their fitness regimens and also have introduced variations. Yoga and pilates have become mainstream as exercise enthusiasts recognize the value of both of these exercises.
What are these forms of exercise and what can they do for you? Let us begin with taking a look at yoga. Hailing from India, yoga is a form of exercise that involves a series of movements to improve both the physical and mental health of the participant. Some of the immediate benefits of doing yoga are increased flexibility throughout the body, especially in areas that have never been exercised; increased lubrication in tendons, joints, and ligaments; massaging all the organs of the body; detoxification; muscle toning, and development of awareness. Through the series of flow exercises, you can massage all the body organs, thereby improving your body’s overall health, while preventing sickness. Yoga gently stretches muscles and joints, thereby increasing circulation and blood flow throughout the body, eliminating toxins, while increasing energy levels.
Many celebrities often are drawn to the practice of yoga because of the long and lean look that you can achieve with regular practice. Yoga provides excellent toning for the muscles and through regular exercise, you can strengthen muscles, improve flexibility, and shed some excess weight. One of the greatest benefits of yoga however is mental.
Through the practice of yoga, you will also gain a greater awareness of your body. Yoga combined with some meditation, helps harmonize the mind and body connection so that you become more aware of your body and your breath. This is very helpful in addressing stress and anxiety, while also improving confidence and calmness. This in turn, engenders a positive outlook that has a wonderful effect on the physical body. Many people who practice yoga regularly, experience greater happiness and fulfillment by calming the mind, strengthening the body, and having an appreciation for their own body.
            Pilates is a form of exercise created by Joseph Pilates in the twentieth century that builds upon the strengths of exercises such as yoga, gymnastics, and strength training to condition the entire body. Like yoga, pilates emphasizes the mind and body connection and the importance of your breath. Pilates differs in its emphasis on the “core” or the area extending all around your waist, including the muscles of the stomach and back. By strengthening the core, you can condition the entire body. The main principles of pilates enable you to develop a strong and flexible body that is well proportioned. These principles include breathing, centering, concentration, control, flowing movement, precision, and proper alignment. Pilates has long been a favorite of many dancers and models because it creates a sculpted, toned appearance that is very attractive and well proportioned.  Pilates emphasizes building strength while increasing flexibility. Strong core development leads to both a strong back and flat abdominals. Both pilates and yoga improve muscle elasticity and improve posture. While being gentle on your body, both of these exercises can also offer you challenging workouts and flexible exercise systems that you can adapt to your needs and goals.
            Both pilates and yoga can be taught in group classes at health and fitness clubs, and private studios. As both of these forms of exercise have exploded in popularity, new forms that incorporate energizing music and airy studios with smooth wood floors and glass mirrors to check postures, have also cropped up. You can also practice either at home watching a professional DVD by a trained and well-experienced yoga or pilates instructor. Practiced just 2-3 times a week regularly, yoga or pilates can offer you substantial health benefits while toning and strengthening your body in a fun and enjoyable workout.

 
 
October 14, 2015

Getting your daily dose of exercise used to be easy (at least by American Heart Association standards): Just walk briskly for a half hour. Thirty minutes of moderate-intensity activity a day was all you needed to slash your risk of heart failure and improve overall health and wellness. But a new report in the journal Circulation reveals that the AHA’s guidelines fall way short of the actual amount of exercise required to reap those benefits. The new recommendation: One to two hours a day.
The report — a meta-analysis of 12 studies that followed 370,460 men and women who recorded their daily activities — correlated exercise duration with long-term heart health. The finding: While participants who followed the AHA’s guidelines experienced a “modest” (10 percent) reduction in the risk of heart failure, those who exercised for twice and four times as long (60 and 120 minutes), experienced a 20 percent and 35 percent reduction, respectively.
Does that mean you should double, triple, or quadruple your exercise time? Not if you know this workaround: Amp up the intensity of your workouts. One minute of vigorous activity (think: running, playing basketball, cycling uphill, or doing a metabolic training program likeINSANITY) equals two minutes of moderate intensity activity (walking, riding a bike leisurely, pushing a lawnmower), according to the Centers for Disease Control. In short, by sweating harder, you can cut your workout time in half, finishing each sweat session in 30 minutes or less.
How hard is hard enough? If you find holding a conversation difficult, you’ve nailed it. But you should never finish a workout feeling drained. Your goal is always to walk away feeling energized, not spent and defeated.
Now for the caveat: Don’t stop walking. You don’t have to carve out time to walk laps around your office building, but spreading short bouts of moderate intensity activity throughout your day will ultimately add up to greater mobility, more energy and stamina, and less fat and fatigue.

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One of the most important aspects of running is proper breathing techniques. Running is exhilarating and most people only think about running in terms of leg motion and perhaps a little guidance with arms. Taking in enough oxygen when you run helps you run for a longer time, more effectively and with less stress.
It is easy and natural to get out of breath when you run. Oxygen is the fuel for your body to perform exercise. When you exercise, your muscles need oxygen and your body sends more oxygenated blood to the muscles, making the lungs work harder to suck in more oxygen from the air. Hence, you can quickly get out of breath as your lungs are working harder while your muscles demand more oxygen. Be sure to run at a good pace where you can breathe more easily. Pace yourself so that you can easily talk with fellow runners. If you find that you cannot maintain a conversation while you run, slow down to a pace where you can.
            Breathing well is important when you run because you enable a good, smooth flow of oxygen to your muscles, thus increasing your stamina and ability to cover long distances. You will also feel more comfortable and enjoy running more, which in turn, will enable you to maintain your workout more easily.
            How do you breathe well? Breathing properly is very easy. You can have any kind of breathing pattern that works for you. Breathing from your mouth is better than out of your nose because you take in more oxygen, while letting out carbon dioxide. Breathing through your mouth also relaxes your facial muscles unlike breathing out of your nose, which will cause your facial muscles and jaw to tighten up. You can let your jaw fall open slightly as your lips part, taking in and expelling out fresh air.
Breathe short and shallow. You can take in several deep inhalations when you are running up a hill or feeling out of breath but keep your breathing pattern swift so that you can keep going. Avoid forcing yourself to breathe longer or harder. You should be comfortable in your breathing pattern. Your rhythm of breathing is also important. Keep inhaling and exhaling at a rate that is consistent for you, regardless of what speed you run at. Pay attention and find out what your own unique natural breathing pattern it is. Listen to your breathing. If you find that you are breathing too hard, you are running too fast for your current health condition. Slow down and adjust your running to your comfort level. You can practice by slowing down your breathing as you run at a slower pace. Gradually pick up the speed and employ faster strides to challenge yourself, while monitoring your breath.
You can check what your natural breathing pattern is by counting the number of steps you can run in a breath. For some runners, it is two steps and for others it is three steps. Keep your breathing regular whatever your pattern is and pay attention to steps or other intervals to help you monitor your breathing rate.
            Breathe out of your belly as much as you can instead of your chest. If you are not sure how that feels, try lying down on your back and paying attention to your stomach. You will see it rise and fall while your chest stays stable. Try to maintain this while you run. By paying attention through breathing via your belly, you can over time develop a toned and flatter abdominal midsection because your muscles will be doing an isometric contraction.
          By breathing well, you can develop good endurance, decrease stress, and promote a healthy lifestyle for yourself. Paying attention to your breath will encourage you to be more fit while having greater energy when you run. 

#breatheandrun, #fitness, #weightloss