Category Archives for "Fitness & Nutrition"

Breathing Techniques For Relaxation

Day to day activities drain our energies to the ground. Stress and worries do not go away as one would like it. One may depend on multivitamins, health supplements to gain lost energies but nothing beats water and sleep. And for those who don’t have the luxury of getting more sleep as needed, here’s something more practical and that does not require additional spending to get relaxed: breathing exercises.

Most may not know the benefits of a sound breathing. Breathing affects the whole body as this action lets in oxygen into our system which not only relaxes us, heals us as well. This reduces tension and lowers blood pressure.

Here are some of the breathing exercises that will help lower stress levels to a minimum. These are simple and can be practiced anywhere, anytime.

  • Equal Breathing Technique

Also called the SamaVritti, all you need to do inhale from your nose, count to four. Then exhale from your nose, and count to four again.  You may increase the count as much as eight counts if desired but for beginners need to stick to four counts. As this calm your nervous system, this is very effective especially if you have trouble in sleeping.

  • Belly Breathing Technique

This requires you to sit down in a comfortable position and place a hand on your stomach area while the other is over your chest. Breathe in through your nose and you should feel your stomach gets bigger while your hand on your chest area stays as is. Then breathe out through your lips in a slow manner. Gently guide your hand to push inwards as if helping you release the air in you. Do this for about 3-10 minutes.

 

  • Breath Counting Technique

This is another breathing technique that requires you to be seated, with your spine in a straight position and your head slightly inclined forward. Count your exhales up to 5 times and begin a new cycle as your exhales to 5 once more. Do this slowly and quietly as possible. This exercise is done for the period of 10 minutes.

  • Alternate Nostril Breathing Technique

Also called NadiShodhana, this breathing exercise calms and balances the body as this unites the right and left sides of the brain. With your right finger holding the right nostril, inhale deeply through your left nostril. As your inhalation peaks, gently close your left nostril with your left finger as you release your hold on your right nostril and slowly exhale through your right nostril. Try the other side as well by closing your left nostril with your left finger as you inhale with your right nostril then close your right nostril as you exhale with your left nostril.  You may not be able to do this immediately as this requires practice. This exercise clears all your channels and makes you feel awake.

  • Skill Shining Breath Technique

Also called Kapalabhati, this exercise also wakens the mood like drinking a cup of coffee in the morning.  Take a long, slow breath through the nose and then followed by a fast powerful exhale. Do this for 10 times.

Always remember that by doing these exercises; you need to be in a comfortable position. If you have done these steps properly, you’ll feel relaxed and in tune with your senses.  Also, be advised that if you feel out of breath or dizzy, then what you’re doing is probably wrong.  Take a minute or two to compose yourself before doing any of these breathing exercises again.

Effective Exercises To Heal Joint Pain And Soreness

Exercise is a combination of stretching and flexibility workouts that are beneficial for improving the all aspects of fitness. Exercise should always be practiced before weight training because it is important to tune the body for strenuous workouts through a specific movement and the most important body parts one needs to mobilize are knees, hips, glutes, hamstrings, lower back and calves. Exercises are not only important for bodybuilders and athletes but also important of day to day activities. It is more essential in today’s world because computer-centric work has reduced our range of motion and physical activity.

There are several important exercises which help in improving muscle flexibility, increasing joint flexibility and enhancing the range of motion.

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Barbell Bridges

The Barbell Bridges is one of the effective stretching exercises for flexibility which helps in enhancing the flexibility and strength of the glutes and hips. It is also the most effective exercise to remove belly fat. This exercise can act as a great support to perfect the deadlifts.

Gork Squat

The Gork Squat is another best exercise for flexibility that helps to lose weight in thighs and stomach. It also promotes muscle growth around entire body. The exercise is so intense that it creates an anabolic environment and makes the body release hormones that are vital for the growth of muscle tissue; Gork Squat improve strength of our upper and lower body.

Couch Stretch

The Couch Stretch is the best flexibility training exercises which are beneficial in improving our flexibility and muscle strength. This stretch helps in working the quads, glutes, calves and hamstrings. It can also help some of the common types of knee pain that runners confront, like patella tendonitis and also help solve hip and back pain troubles.

Table Pigeon Pose

The Table Pigeon Pose is one of the easy muscles stretching exercise. This muscle strengthening exercise helps in opening the hip joint, stretching the thighs and glutes and lengthening the hip flexor.

Fire Hydrants

The fire hydrant is one of the most effective strength building exercises which is not only effective for firming the butt, but also acts for glutes medius. This exercise also improves hip stability which helps in maintaining the balance and prevents knee and ankle injury.

Shoulder Extension

The shoulder extension is one of the effective strength and flexibility exercises that improves flexibility of the shoulders and helps in opening up the shoulder joints. This exercise helps in relaxing the shoulder, neck and upper back muscles and relieves the tension and pain in these muscles.

Clamshell

The Clamshell is the best mat exercises for abs which also activate the glutes and hamstrings. This exercise is important to improve the stability of knees and relieve back pain and also helps in perfecting the deadlift.

Exercise is always an important and boon in bodybuilding because if we do it regularly then it is one of the smart ways to get body in proper shape and helps to promote weight loss, improve flexibility, reduce the chances of injury and increase the range of movement of the stiff muscles.

Taking a Break from Diets

A break from dieting is a period of time when the usual diet plan is discontinued until the body is ready again. Lasting from one week to two weeks, diet breaks can be crucial if there are signs that your diet is not working anymore. You should look for any signs that confirm this, and therefore act properly in order to avoid possible problems. Kiridou.com has been into the dieting world for over a decade and as a result, we can give you few tips and suggestions that we gained throughout our experience.

Diet does not work

inspired-5The main reason behind this is related to the hunger hormones. Responsible for regulating the metabolism and hunger, these hormones also function to react against starvation. Namely, longer periods of diet with notions of starving can actually prompt a defense mechanism in your body. In that respect, taking a break from dieting can help these hormones get back to their regular levels. In fact, the hormones very much encourage you to do so raising particular symptoms.

Constant Hunger Between Meals

If you are yearning for food between your planned meals, it is a sign of adjustment loss regarding your diet. After having continued a diet plan consisting of programmed meals and hours for a while, the hunger hormones can react to your plan at some point. The implication behind this reaction is the need for food in your body. Even though many people choose to resist the urge to take a break despite the constant hunger, it is likely that it will reach an unbearable point. If you happen to reach that point, it is a primary signal to take a break from dieting.

No Longer Losing Weight

While following your diet properly, you may notice that you have stopped losing weight. This is a sign showing that your metabolism has slowed down, preventing further weight loss. In order to reverse this effect of constant diet, your body needs a break. During the break, the metabolism can recover and reach a faster level allowing you to move on with the next phase of your diet.

Mood Swings and Stress

upset-woman-eating-ice-creamIf you are experiencing noticeable mood swings or serious amounts of stress without having an apparent reason, this may indicate that your diet is affecting your psychology negatively. While under stress, the body releases a hormone called cortisol, which is known to trigger cravings for unhealthy foods. Thus, you might feel the need of taking a break accompanied with an urge to eat freely. As staying on your diet in these conditions would not be helping you, it is wise to stop for a while. Once you feel renewed psychologically, then you may see even better results with your diet.

Dieting is generally a safe way to lose weight, but be sure to pay attention to your body and act accordingly.  Taking a little break from dieting will actually serve you well, so feel free to do so should you feel it appropriate.  Sometimes it simply takes a little bit of trial and error to get the results you desire.