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Oxygen magazine, womens health & fitness
Oxygen Price: $19.97 ($1.66/issue) Issues: 12 issues/12 months Dedicated to women who ... Total Fitness for Women: The Body Sculpting Bible For Abs: The Ultimate Body
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Amazon.com: Total Women's Fitness: Releasing the Inner You (Oxygen ...
Amazon.com: Total Women's Fitness: Releasing the Inner You (Oxygen: Robert Kennedy's Women's Fitness): Gerard Thorne: Books
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How to Breathe For Optimal Health
How much oxygen are you getting these days? A lot of people view oxygen consumption as a two-way street-either you're breathing or you're not. There's one more possibility: you're getting enough oxygen to stay alive, but you could take in more. Oxygen is the foundation of health, and your body functions best when you are getting adequate amounts of it. But just because you're getting less-than-adequate amounts of oxygen doesn't mean you'll die. It just means that your body and brain will not be operating at full capacity. Here's an example: the last time I went on vacation to the mountains, I remember being all excited for the first hike, after hours and hours on the highway. But ten minutes into my first hike, I was feeling so tired I had to sit down and catch my breath. Why did this happen? I thought I was in good shape? Of course, the air is thinner at higher elevations, and I wasn't getting enough oxygen. Low on oxygen, my heart and muscles were having a hard time doing their job. I was in no danger of dying, but my body wasn't performing optimally. Now what if I told you that the way you breathe was mimicking the affects of mountain-top air, and you were consistently depriving your brain, heart, and muscles of oxygen. Odds are, you're breathing incorrectly. Here's how to fix it: Posture - Your lungs are a lot like a balloon. The poor, hunched forward posture that so many people have causes the ribcage to restrict the full inflation of that balloon. Sitting up tall gets the ribs out of the way and allows your lungs to fill up. So remind yourself to sit up tall with your shoulders back and chest out. Breathing - Most people, when they inhale, will notice that their chest rises and their stomach comes in. This results in sub-optimal inhalation volume, meaning less oxygen coming in. Instead, inhale deeply as if you are inflating your stomach. You should see it move out as you inhale, and in as you exhale. Let's give it a try. Sit up with good posture, and draw a large breath in through the nose, letting your stomach inflate. Exhale slowly. Repeat ten times. When you become conscious of the way you breathe, you'll notice that a lot of the time you only fill your lungs up half way. Try to breathe deeply as much as possible. Ten slow breaths a day is a great start. That oxygen is free, and it's very good for you, so get as much of it as you can. Certified personal trainer Mike Ross specializes in senior exercise . His new book, "The Balance Manual," is designed to help seniors prevent falls and live independently by showing them how to do exercises for balance at home with no equipment in ten minutes a day.
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