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Are you breathing properly?

breathing technique

Before I start with the article, I want my readers to try this.

Let’s do a quick breathing test.

– Keep your hands free.

– Keep one hand on your chest, one had on your belly.

– Start breathing naturally.

– Which hand is moving more?

Hand on the belly or Hand on the chest?

Do this test without reading ahead because it is important to do this without knowing the interpretation of the test.

Which hand was moving more?

If it’s your belly than its right way! That’s how one should breathe.

If it’s your chest than its alarming, you might be inviting health issues!

If you are not breathing properly, you might not feel good. In this busy world, breathing which is perhaps the only important thing, if we don’t do that properly then it’s a cause for concern. None of us is consciously breathing which is what is leading to health issues!

I have come across this very often. Every 3rd person I know is having stiffness. Some part of the body is stiff (a Few years back, this was my case too!).

Are you having neck stiffness?

Is your back, shoulder, hamstrings, lower back tight/stiff?

Do you have that constant urge to stretch your body to get rid of that stiffness?

Stretching your muscles will definitely give you temporary relief but not for too long. The stiffness will come back in few hours sometimes even in two minutes. There are many therapies which help you in dealing with stiffness but it won’t be a permanent solution.

Why is it so? Because you are not addressing the root cause of the problem!

What is the root cause? Your improper breathing technique

There are many other causes of stiffness but the most basic one is improper breathing technique.

How does your improper breathing affect your stiffness/tightness?

Let’s do a practical (Helps in better understanding!)

Keep your hands free!

Put your one hand on your neck and one hand on your chest.

Start breathing from your chest consciously.

Do you feel that your neck muscles are contracting when you are breathing from your chest?

Now do one thing,

Put your one hand on your neck and one hand on your belly.

Start breathing from your belly consciously.

Do you feel anything on your neck muscles? Probably not because there is hardly any contraction because there is hardly any muscle tension in that place.

Not just the neck, similar reactions happen in your chest muscles, shoulders, lower back and to some extent even in the hamstrings. If you continuously breathe through your chest, those muscles will shorten, and you will get this chronic feeling of stiffness in your body.

You can stretch your tight muscles every day with different stretching exercises but until you correct the way you breathe, any corrective efforts which you take for getting rid of the stiffness will be useless, and at the end you will not be able to get rid of that sensation of tightness/stiffness which you keep getting in your body throughout the day.

Stiffness is just once such effect of poor breathing. Poor breathing can also lead to lower back pain, weight plateau, poor endurance, low energy throughout the day and some digestive issues.

What’s the solution? How to breathe properly?

Well, the solution is not as complicated as you might think.

Here is what you have to do:

  • Lie down for 5 minutes (this can be done first thing when waking up, or as you are lying in bed before you fall asleep or whenever you feel it is possible) put one hand on the belly and the other hand on your chest. Simply focus on making the hand on the belly move and keep the hand on the chest as steady as possible.
  • Point 1 should be done every day for at least 3 times a day daily for at least 3 weeks. After 3 weeks, you should naturally be breathing into your stomach by default.
  • It also helps if you set yourself little reminders throughout the day, like a little message on your iPhone/Android that asks you at regular intervals “how is my breathing?”

This trick has helped me definitely, try it out for yourself!

Try this for 3 weeks, and let me know what you feel! Would be happy to receive your comments! Share your experience!

For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for Personalised Health Coaching here.

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All you need to know about pre-and post-workout supplements!

pre-and-post-workout-guide-main

Working out and still not losing weight or recovery process is slow? Then there is something wrong with the pattern.

In conversations with my players, many a times people have told me that they have been working out for more than a year now but, it has not been effective. I too wondered what could be the reason and concluded that most people complaining are the ones who are not taking care of their pre-and post-workout meals.

In India, people focus on 3 major meals that are breakfast, lunch, and dinner. Then the 6-meal plan came into play where 2 snacks i.e. mid-morning and evening snacks were included to fill in the gap but, most who go for their workout tend to skip the most important meals which are the pre-and post-workout meal.

For me, it is as important as having my breakfast, lunch or dinner.

Now, when I say workout, I don’t mean that heavy gym workout alone. The workout can include walking or jogging as well. 30 or 45 minutes of brisk walking also requires pre-and post-workout foods. If this is rightly followed for weight loss even walking helps.

People working out in the gym are often advised to start taking supplements the moment they hit the gym. That’s okay to some extent but is it enough?

Get your facts clear with this article! I hope this helps

(1)  Carbohydrates

When: – Pre and post-workout

Why?

–         Carbohydrates are responsible for refueling the muscles by getting stored in the body in the form of glycogen. When the levels of glycogen reduce in the body, we feel fatigued.

–         During workout sessions, stored glycogen is used up by the body to give energy.

–         If carbohydrates are not taken before the workout, the stored glycogen will be completely used up and it will have no backup energy left for the body which ultimately leads to workout energy.

–         Here, when I talk about carbohydrates, I am not asking you to hog chapattis or a bowl of rice. The carbohydrates taken before workout must be simple carbohydrates like fruits or fruit juices. A special sports drink can help in such cases.

–         If the workout comprises of high-intensity workout for an hour, then one must take up around 4.2 grams of carbohydrates per kg workout.

–         4.2 grams is the average carbohydrate which one can take however it is different from workout to workout and person to person.

–         It is always better to consult your health coach before selecting the pre-workout carbohydrates quantity.

(2) Proteins (Amino acid blend)

When: – Pre – and post-workout (pre-workout could be optional but it is must post workout)

Why?

–         Here, when I talk about proteins, I am talking about BCAA blend.

–         BCAA stands for Branched Chain Amino Acids.

–         This BCAA blend specifically contains 3 main amino acids which are leucine, isoleucine, and valine.

–         There might be a question coming in reader’s mind that there are many other amino acids then why am I focusing on these three? It is mainly because these 3 amino acids are responsible for digestion, repairing of body tissues and performing the main functions of proteins that are for growth and body building.

–         For people who are looking forward to building muscles then BCAA blend becomes very essential for them.

–         For others, proteins post-workout helps in repairing the muscles and tissues which have worn off during an intense workout.

–         Milk is a very good option for post-workout foods.

–         Foods like meat and eggs have BCAA in them which becomes an ideal post workout foods.

(3) Caffeine

When: – Pre-workout

Why?

–         If you don’t want tiring workout sessions, then it is preferable to take caffeine supplement pre-workout.

–         Researchers have shown that caffeine helps in improving the endurance during the workout sessions.

–         When it comes to caffeine supplement, the dosage is very important because an overdose of caffeine can make you nauseous and nervous.

–         2 g in lukewarm water is the most optimal dosage.

–         If you are suffering from caffeine sensitivity, then you can avoid taking this as you might get dizzy.

(4) Whey Protein

When: – Post workout

Why?

–         Whey protein concentrate and isolate are best for post workout supplement because Whey helps in a quick boost in the muscle recovery and it also helps in quick muscle growth.

–         Whey hydrolysate and casein helps in increasing the absorption of amino acids in the body making it an excellent post workout supplement. 

(5) Vitamin C

When: – Pre and post workout

Why?

–         Vitamin C supplement is usually taken to deal with common cold and cough but that’s not all.

–         Vitamin C helps in dealing with the stress which could be a strenuous workout as well.

–         Vitamin C is an antioxidant which helps in dealing with the metabolic stress.

–         Vitamin C helps in strengthening the immune system during a strenuous workout.

We hope you found these tips on pre-and post-workout nutrition helpful for your fitness journey. Let us know in the comments below and for more personalised guidance and insights, subscribe to GOQii’s Personalised Health Coaching here. Let’s achieve your fitness goals together!

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Ice Therapy or Heat Therapy: Which One Should You Use?

heating-pad-heat-therapy-joint

Whether you run a marathon or go for a trek, you come back with some amount of soreness of the muscles. There’s a possibility of soreness even after a strenuous gym workout. When some of my players experience minor aches and pains, I often tell them to “drink lots of water and stretch“. Apart from drinking water and stretching, there are 2 routes which are commonly used for pain relief:

  • Cryotherapy or Ice therapy
  • Thermotherapy or Heat therapy

Which therapy you use, depends on the situation and the kind of pain/injury. Let’s go over some markers which might be useful to you.

Ice Therapy: What Happens When You Do It?

Our body has skin receptors which pick up different sensations that include touch, pressure, pain and temperature. If you look in to these skin receptors, you will find out that the body has more cold receptors than heat receptors.

When you use ice therapy or apply ice, your skin activates the cold receptors and they block the sensation of pain. After an injury, the area might be red and swollen. Applying ice will help in reducing or preventing the inflammatory response. Ice causes vasoconstriction (narrowing of blood vessels) which reduces blood flow temporarily.

How Do You Use It? 

  • Ice packs (frozen packets): These are the best and most portable option as it will adapt and mold to the body part accordingly
  • Ice in a towel: You can also hold ice in a towel and apply it on the injury. The towel will provide additional compression
  • Using a light cloth: If you have sensitive skin, keep a barrier between the skin and ice. A thin cloth or light cotton one can help

When Should You Use Ice Therapy 

You can use ice therapy under the scenarios mentioned below:

1. If the injury is sudden and acute: Ice therapy will help in preventing swelling and will provide relief from the pain by reducing the blood flow to that area.

For example: If you sprain your ankle during a marathon, trekking or while working out in the gym, apply a pack of ice to reduce the swelling. The sooner you apply the ice, the better.

2. Soft tissue injuries: Applying ice after a strenuous workout will help in relieving the muscle soreness and aid the recovery process.

Try using ice therapy 4 times a day for 2 days. If the pain persists, you should visit your doctor or physiotherapist.

When Should You Avoid Using Ice Therapy?

“Ice is good, but not always!” Below are scenarios where ice therapy might make your situation worse.

  • Avoid applying ice on open wounds
  • If you are a high B.P patient, avoid ice therapy on the shoulder and near the neck region. It will raise the systolic and diastolic pressure because of decrease in blood flow
  • Do not apply ice before a workout but if your workout consist of stretches, then apply ice for healing the acute injury
  • If you have issues with blood circulation
  • If you have stiff joints, applying ice will increase the stiffness
  • If the pain becomes chronic i.e. more than 72 hours, it is not a good option as now ice is not needed to stop the blood flow
  • If you have a persistent lower back pain, ice therapy won’t work.

How Long Should You Continue With Ice Therapy?

You need to be careful about the icing duration as excess of icing might cause pain due to lack of blood flow. If you have sensitive skin, applying ice directly to the skin might not be a good option.

  • For a minor post workout injury, 15min is the most optimal time
  • To deal with acute soft tissue injury, 10min session is optimal
  • Deeper the injury, longer the icing time. For example, hamstring injury might need longer icing time then an injury on the finger

Heat Therapy: What Happens When You Do It? 

Like Ice therapy, heat therapy is also used for relieving pain and aids the healing process. When you apply heat to the injury, unlike ice therapy which first causes vasoconstriction and then vasodilation, heat therapy directly causes vasodilation which increases the blood flow to the injured part.

How Do You Use It? 

  • Whole body heat therapy: This includes steam, sauna or a jacuzzi which can be used to relax your entire body
  • Heat packs: Applying a heat pack without direct contact to the injured part is a great way to aid the healing process.

When Should You Use Heat Therapy?

  • You can use heat therapy for chronic pain. After 72 hours, once the injury has crossed the acute stage and the inflammation is reduced, heat can be giving to aid the healing process.
  • Heating can reduce your stiffness as well because it increases the blood flow to the stiff part making it more flexible.

When Should You Avoid Heat Therapy?

  • Do not apply heat to a fresh injury. This can cause increase of blood flow which can increase the inflammation.
  • Never apply heat to the places where it is swollen. Only ice should be used till the swelling reduces.

How Long Should You Continue With Heat Therapy?

  • 18-20 mins is the most optimal time for a heat therapy session. Please note that this doesn’t remain the same for all as it entirely depends on the type of heating method used.
  • It is advisable to keep a barrier between the skin and the heat pack to avoid direct contact and feel a burning sensation.
  • Comfort level is very important in heat therapy sessions. You should get optimal heat, excess of it might make you uncomfortable. 

These are the basics about Ice and Heat therapy. It should help anyone who is working out or running a marathon or goes for a trek very often. So, the next time before reaching out to any painkillers or pain relief ointments, reach out to the things mentioned in this article! But if you are not sure about your injury, it is always better to speak with your coach, doctor or any physiotherapist.

If this article helped you, let us know your thoughts in the comments below. Find more articles on fitness here.

Still not sure whether you should use ice therapy or heat therapy? Speak to one of our experts by subscribing to GOQii’s Personalised Health Coaching here.

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Effects Of Different Medications On Exercise

Effects of Different Medications on Exercise Either you or somebody you know might be on some kind of long term medications! I am not talking about somebody who takes an aspirin or a paracetamol or some antipyretic. When I say long term medications, I am talking about cholesterol, blood pressure and blood sugar lowering drugs. When a patient usually gets on any of these drugs there are high chances that they are on them forever!

Each one of these medications has a tremendous impact on the body which comes as a blow if you’re an exercise person! Every medication has a different set of action, so here are some points for you to keep in mind.

1. Cholesterol Medications

The most commonly used cholesterol medication is statin. The generic names of these drugs available are usually Rosuvastatin, Atorvastatin, Fluvastatin, Lovastatin, Pravastatin, Simvastatin and Pitavastatin.

Note: To check which statin is your medication, check behind the tablet. If it is not mentioned, check it on the company’s site

Effects Of Cholesterol Medications On Exercise 

Statins deplete CoEnzyme Q10 in the body, which is very important for muscles to produce energy. This will affect your strength training routine and your post strength training recovery will be slow. It might also lead to rhabdomyolysis which means muscle death – it is definitely not good.

What Can You Do?

  • The first thing which you should always try is getting off statins as soon as possible with some changes in your diet and exercise routine. You can ask your coach to help you with this! Let your doctor change your medicines and your coach can guide you with the diet and exercise routine.
  • While you are on a statin, you should always try a gradual progress. Do not rush into any kind of exercise routine. Give your body enough time to get adapted.
  • Take longer recovery time. Instead of having a 1-day gap between your strength training schedules, you can take a 2 day gap which will give your muscles more time to recover. You can do light workouts on the day when you don’t plan to do strength training.

2. Beta Blockers

This is a group of medications is used to lower high blood pressure. The most commonly used beta blockers are atenolol, bisoprolol, propranolol and metroporolol.

Note: To check which beta blocker is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of Beta Blockers On Exercise

People who are on beta blockers see that their heart rate is always less no matter what form of exercise they do. Maintaining a proper heart rate during different activities is very important for having good cardiac health. People taking beta blockers witness that their heart rate after a sprint and after moderate jogging is exactly the same. In fact, this shouldn’t be the case. It has to be more while sprinting than jogging.

What Can You Do?

  • Instead of checking your heart rate for your exercise progress, start checking your exertion timing
  • If you start panting very soon, note that time. Work on your stamina and then go ahead. Beta blockers will always keep your heart rate low.

3. ACE Inhibitors

These are another set of medications which are used to lower high blood pressure. The most commonly used ACE Inhibitors are fosinopril, lisinopril, quinapril.

Note: To check which ACE Inhibitor is your medication, check behind the tablet. Salt name is always mentioned. If in case it is not mentioned, check it on the company’s website.

Effects Of ACE Inhibitors On Exercise 

There are 2 types of people – One who has high blood pressure and is not taking any medication and another one who has high blood pressure and is on either a Beta Blocker or an ACE Inhibitor.

If the person without the medication exercises, his blood pressure will come down automatically post exercise. This is called as post exercise hypotension.

This even happens with someone who is on blood pressure medication, but then it can go really very low! That’s the reason people feel dizzy, shaky, nauseous, and experience blurred vision post exercise. Sometimes, the person can faint as well.

What Can You Do? 

  • For obvious reasons, you cannot skip the medications and neither can you skip your workout but you can definitely manage it
  • For people on BP medications, you should cool down a bit longer than an average person. Instead of a 5-minute cooldown, do a 10-minute cooldown
  • Use your tracker effectively. For example, if your heart rate is 140 beats per minute- Post workout it can drop to 110 which is ok. After another minute it might fall further to 90. Hold on. Breathe it. Stretch yourself. Your targeted heart beat should be only 10% more than your RHR (Resting Heart Rate) which is around 60-70 beats per minute.

4. Blood Sugar Lowering Medications

There are different blood sugar lowering medications which affect the body in different ways. Either they increase the insulin function or remove excess sugar out through urine or they decrease the amount of carbohydrate absorption in the body.

For a non-diabetic person, while exercising, there are different hormonal fluctuations which happen. Adrenaline is released followed by a surge in cortisol levels and these hormones raise blood sugar levels. To bring this down, pancreas secretes another hormone called insulin which brings the elevated sugars down. So, the fluctuation is not seen, whereas this is not the case in people with diabetes.

Some medications can cause hypoglycemia (Blood sugars below 70) in diabetics.

What Can You Do? 

  • In this case, nothing can be done apart from monitoring
  • Check your blood sugar levels before exercising, middle of the exercise and post workout
  • Keep half a glass of fruit juice or 1 glass of milk with you always! If the sugar drops, please consume either of the two.
  • Do strength training, reduce your carbohydrates, add enough proteins to your routine and ask your doctor to reduce your medication.

If this article helped, let us know in the comments below. You can find more articles on fitness here.

If you need help or have any queries regarding the information above, drop us a comment or speak to a certified expert directly by subscribing to GOQii’s Personalised Health Coaching here.

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