Cardio!

Here are some notes I took from the American College of Exercise Training Manual...I tried to present this material and re-word so all could understand. Any questions, please do not hesitate to contact me.

Cardiovascular endurance:
Did you know that heart disease in America is the #1 "killer" of women?

What is the physiology of cardiovascular exercise?

Cardiovascular fitness is the ability of the heart, lungs and blood vessels to deliver adequate oxygen to exercising muscles. Think of the cardiopulmonary system as a transport of oxygen, nutrients/energy (fats, amino acids and glucose) and waste such as lactic acid and carbon dioxide.
Basically in the lungs, blood gives up carbon dioxide and picks up oxygen. Blood is transported in the body through an incredible network of blood vessels.

1) Blood enters the pulmonary veins
2) Blood enters the left side of the heart
3) Blood enters the systemic arteries
4) Blood discharges oxygen and binds to carbon dioxide in the body
5) Blood enters the systemic veins
6) Blood enters the right side of the heart
7) Blood enters the pulmonary artery

What are the benefits of cardiovascular exercise?

1. The heart spends more time resting (diastole) at any sub-maximal exercise intensity.
2. There is an increase in "stroke volume at rest" meaning the amount of blood pumped away from the heart in one minute increases and the heart works more efficiently.
3. In response, your resting heart rate (your pulse after 4 hours of rest) decreases because it does not have to work as hard. The resting heart rate decreases because the interior dimensions of the ventricles increases. Meaning the ventricles hold more blood. This takes 12 weeks of consistent cardiovascular training.
4. Also, your VO2 max increases. Meaning your ability to utilize oxygen during exercise increases.
5. Mitochondrial density within the muscles increases. Meaning the site of energy production of the cell grows in strength ad is more capable of energy/ATP production. Meaning MORE energy!
6. Your "anaerobic threshold" increases. Anaerobic threshold is the point during high-intensity activity when the body can no longer meet its demand of oxygen and anaerobic metabolism predominates, meaning energy outside the mitochondria of the cell. The anaerobic threshold corresponds to the upper limit of sustainable aerobic exercise. The mitochondria uses fat (fatty acids) and carbohydrates (glucose) to produce energy. Basically your stamina for movement increases.

Some more straight-forward points:

1. Reduction in blood pressure
2. Decrease in LDL Cholesterol (LOUSY cholesterol). Increase in HDL Cholesterol (HEALTHY cholesterol)
3. Decreased clinical symptoms of anxiety, tension and depression
4. Prevention of diabetes because of improved glucose tolerance
5. Increased mobilization and utilization of fat
6. Reduction of blood clotting tendencies
7. Decreased chance of diseases such as: cancer, diabetes, heart disease.
8. Reduction of mortality

What is the ideal exercise frequency?

3-5 times per week, with no more than 2 days of rest in between. The American College of Sports Medicine recommends exercising every other day for the initial 8 weeks.

This week at Bella Bellies! Breathing and water; 2 life necessities.

Breath:
This week I attended a lecture presented by Danyelle Demchock. Danyelle is Bella Bellies, Holistic Nutritionist and many of you may know her from the "Get Your Belly Back" Workshop. One aspect of the discussion I would like to share is breathing, in particular the "4-7-8" technique. On Saturday, I discussed this breathing technique with the prenatal class and it's application during pregnancy, during childbirth/labor and postpartum. Perhaps those of you familar with yoga have heard this referred to as "Sufri's Mother Breath." As with all deep belly breathing, this approach promotes an overall sense of well-being. Place one hand over your sternum, the other between your ribcage and sternum. Keeping the chest relaxed and still, taking a breath "in" through the nose. Imagine: Charging the blood with oxygen. Continue breathing in for 4 counts. In doing so, the bottom hand should rise first, the ribs expand laterally and last the chest should rise. Hold the breath and focus on the stillness of the movement for 7 counts. Exhale for 8 counts. Imagine: Wringing the lungs empty. A mantra/affirmation: "I breathe easily knowing I am safe and secure."
Nutrition:
I am so proud of you all! You are doing an excellent job with your nutritional goals. Relative to the last 2 weeks we discussed a daily intake of probiotics and super-food, stress-buster avacado. This week I would like to introduce the to goal of water. Specifically waking up to 8-12 ounces of water, mid morning consuming 8-12 ounces of water, lunch 8-12 ounces of water, mid-afternoon 8-12 ounces of water, dinner 8-12 ounces of water and before 7 (with a goal of 10 PM sleep) another 8-12 ounces of water. Be aware of any feedback the body offers; mood? muscular range of motion? spinal motion? etc.

Pilates Exercises at Bella Bellies for March!

This weekend I read the book, "Pilates" Rael Isacowitz.

It was a weekend inspiration....So clientelle, prepare yourself for pilates; from mat work to apparatus exercises!

This is a great book and I recommend all the lovely apprentices to review the exercises below. Whether it is this book or the Pilates Method Alliance Guide, make notes and email with any questions you may have!

Mat: Pages 44-107
"Pelvic Curl"
"Supine Spine Twist"
"Chest Lift"
"Chest Lift with Rotation"
"Hundred"
"Leg Circles"
"Roll-Up"
"Rolling like a Ball"
"Single Leg Stretch"
"Double Leg Stretch"
"Hamstring Pull"
"Spine Stretch Forward"
"Roll-Over"
"Saw"
"Neck Pull"
"Open Leg Rocker"
"Spine Twist"
"Corkscrew"
"Side Leg Lifts"
"Basic Back Extension"
"Swimming"
"Single Leg Kick"
"Double Leg Kick"
"Front Support"
"Leg Pull Front"
"Push Up"
"Leg Pull Back"
"Kneeling Side Kick"
"Side Bend"
"Twist"
"Teaser Prep"

Reformer Pages 110-206
"Footwork"
"Hundred"
"Coordination"
"Short Box"
"Oblique Abdominals with Leg Straps"
"Short Spine"
"Long Spine"
"Hamstring Stretch Standing Lunge"
"Hamstring Stretch Kneeling Lunge"
"Hamstring Stretch Full Lunge"
"Stomach Massage"
"Reverse Knee Stretch"
"Down Stretch"
"Long Stretch"
"Balance Control Front"
"Supine Arm Extension"
"Supine Arm Adduction"
"Supine Arm Circles"
"Supine Triceps"
"Seated Chest Expansion"
"Seated Bicep Curls"
"Seated Rhomboids"
"Seated Hug-A-Tree"
"Seated Salute"
"Kneeling Chest Expansion"
"Kneeling Salute"
"Kneeling Biceps"
"Kneeling Arm Circles"
"Rowing Back 1"
"Rowing Back 2"


Sending my love!
Warm regards,
Annie

Meditation Exercises at Bella Bellies

Hello All!

Hope you are well!

Last week, I was listening to 2 lectures; one by Dr. Christine Northrup and the other by Dr. Amen. Both well-respected Medical Doctors in the public spectrum, as well as the within the medical community. Independent of each other the Doctors discussed the undeniable benefits of mediation in great detail. It is proven that 3 minutes of meditation, which includes deep belly breathing, promotes overall well-being, specifically by triggering the valgus nerve within. The valgus nerve runs from your brain to your belly and is responsible for stimulating the parasympathetic nervous system. This part of your brain triggers your body to "relax" by releasing particular hormones into the blood stream.

So this week, there will be a special emphasis on meditation. I provided most of you with a preliminary hand out, with 3 basic exercises. All-in-all, be up for meditation. Bring forward any thoughts or ideas and together we will learn!

This weekend I delved into the study and these are some key notes and books that will shape my structure to the session.

First and interesting study...Okay, bear with me...medication/meditation...this is a bit tricky to write. BUT HERE GOES NOTHING... A recent study at the University of Rochester urged all health care providers to teach meditation when providing their clients with prescription medication for the treatment of anxiety. Yikes! At the conclusion of a study they found meditation with prescription medication was the "most effecient" treatment for anxiety. In contrast to prescription medication alone.


During our sessions, I will reference a few books I have read in the past and reviewed over the weekend. I would strongly recommend them to you all!

This series of books written by Christiane Northrup, M.D. Ob/Gyn was a key inspiration for creating Bella Bellies. I could read these titles over and over and over...

"Women's Bodies; Women's Wisdom"
"The Wisdom of Menopause"
"Mother-Daughter Wisdom"

Included in "Mother-Daughter Wisdom" Northrup has a beautiful affirmation; "My daughter (child) and I move forward as individuals with confidence and joy, knowing that all is well in the future."
I am tearing up....ah!

My dear brother Tom recommended this book to me after attending a workshop with the authors.

"Parenting from the Inside Out," Daniel Siegel, M.D. and Mary Hartzel, M. Ed
"Everyday Blessings," Myla and Jon Kabat-Zinn
"Where-ever You Go, There you Are" Jon Kabat-Zinn

My brother also further directed me to a non-for-profit website, http://www.dharmaseed.org/. On Saturday, I listened to a lecture and it directly influenced my teaching style. How often I find myself saying you should feel this or do you feel (insert proper muscle group). The teacher urged his listeners (of over 2,000!) to allow for space for feelings and to redirect the statement into a more rhetorical question "what are you feeling?" Seems simple, but very difficult to apply as a trainer...another blog

And last but not least:

"Positive Thinking Everyday," Norman Vincent Peale

Anyways, please provide me with any feedback you have! Am very excited to share this information with you!

Warm regards,
Annie

Hello and Welcome!

Hi All!
Welcome to my Blog spot!
I started this blog spot to keep everyone updated about the events at Bella Bellies!
Please do not hesitate to contact me with any questions or concerns you may have.
Warm regards,
Annie