breathing

Swimming is more than just a great way to beat the heat. Swimming is a great form of exercise that hits so many health and wellness bases:

Cardio

Swimming is cardiovascular exercises. It gets your heart pumping.

Respiratory

Swimming enhances our lung capacity. In research comparing amateur but regular swimmers with amateur but regular runners, the swimmers had better lung capacity on all counts. Running is certainly good for lung capacity, but researchers think perhaps the pressure and resistance of the of the water helps build lung capacity even more in swimmers.

Resistance Training

The water itself creates resistance and not just for the muscles around our lungs and ribs, but every part of the body, so it helps build muscle tone and increase overall strength.

Full Body Workout

Pick pretty much any swim stroke and you are going to get a full body workout. Your core, glutes (part of your core), arms, and legs all get involved in the workout.

Calorie Burn

If you are into the workout to burn calories, there isn’t much you can do that burns more than swimming (maybe running). Of course, your intensity and choice of stroke matter.

Low Impact

The ability to be buoyant in the […]

Maggie Downie2021-06-28T21:51:33-04:00

Why the 100?!?!

Why do we do the 100 in Pilates? It’s a fair question. In fact, it’s always fair to ask, “why do I have to do this exercise.” I tell my clients that if I don’t have the answer for them they don’t have to do it. It’s important for all of us to know and understand why we do any move in a class. Understanding helps us get more out of it. So why the 100? Here’s why:

Abdominal Endurance:

The 100 is hard to do well (like most Pilates exercises). One hundred seconds is a LONG time to have your head up off the ground. Really, it’s a big ask. Keeping the head in the air and the legs lifted means your abs are working doubly hard throughout the whole exercise.

Breathing While Doing the 100:

You may find you hold your breath while doing the 100. It’s common to hold our breath on any movement, especially challenging moves, but while all Pilates exercises work to sync breath and movement, the 100 breaks the breath down pretty simply. You inhale for 5, exhale for 5 while not doing too much else. Sure, you’re working […]

Why the 100?!?!Maggie Downie2021-04-22T16:55:15-04:00

Relieve Stress with these 3 Tips

Sometimes when we have been stressed for a prolonged period of time it can start to feel normal and we forget that we have tools to relieve stress that are available anytime we need them. The best part is those tools to relieve stress can be free. That doesn’t mean it’s easy, but they can be helpful if we can tap into them.

Breathing to Relieve Stress

Diaphragmatic breathing (a big, deep belly breath) is known to lower blood pressure and heart rate, ultimately relieving stress. But many of us don’t naturally take a deep breath. Take a moment to try to focus on breathing into your belly and letting it expand versus breathing into your chest and letting your shoulders rise. Try placing one hand on your stomach and another other on your chest. When you inhale you are looking to feel your stomach rise before your chest.

Or count your breath pattern. You can also pick a variety of rhythms, but one that has been researched is to inhale for a count of five and exhale for a count of five. Play with that pattern until you feel yourself start to relax.

Mediation Calms the Mind & Can Relieve Stress

Meditation […]

Relieve Stress with these 3 TipsMaggie Downie2021-01-11T14:59:00-05:00

Should i exhale on exertion?

You hear so often that you should exhale on exertion when lifting or exercising, but is it true? Ultimately, the answer is yes, but it may depend on what your goal is in a particular movement. And other breath patterns can be helpful, too.

Holding your Breath is the Worst

When exercising you definitely don’t want to hold your breath. Easier said than done, I know, but breathing really makes a difference. When you hold your breath, you reduce the amount of oxygen that flows to your muscles. Your muscles need oxygen for strength or endurance movements. Also, holding your breath while exercising can increase blood pressure, sometimes to dangerous levels, and it can lead to light headedness.

In addition after holding your breath, when it is finally time to breathe, it’s more vital that you expel carbon dioxide than that you take in oxygen. That means you will blow out before you inhale, which just delays your ability to get oxygen to the muscles even further.

Holding your breath can easily become the Valsalva Maneuver. You may never have heard of that, but you’ve probably done it. If you’ve ever held your nose while […]

Should i exhale on exertion?Maggie Downie2020-07-23T16:21:11-04:00

Pelvic Floor & Breathing

One role of the pelvic floor or Kegel muscles is to aid in respiration. When we cough or sneeze and a little urine leaks out, we know that those muscles are misfiring, or maybe not firing at all. It’s super common, but not something we need to accept as normal.

But what do you do about it? Let’s start simply.

First Move: Feel the Pelvic Floor

Lie on your back with your knees bent feet on the floor (or legs propped up on something that leaves you knees and hips at 90-degrees). Pick a position that is comfortable for you. Now just breathe and notice what you feel. When you do breathe are you aware of your pelvic floor doing anything?

That’s it. That’s where we start. The first thing we need to consider is simply what we feel in our body. Try not to feel frustrated with yourself if you don’t feel anything or don’t know what you feel. If you can feel that the pelvic floor is getting involved you are a step ahead. If you don’t it is truly okay. Consider doing this exercise daily…with no criticism of what you feel. Just […]

Pelvic Floor & BreathingMaggie Downie2020-02-26T15:07:16-05:00