Hi Everyone,
Today we have sessions that focus on Endurance activities and needs. This blog will focus more to Functionally oriented athletes. Today we include some Endurance focused sessions as well as some information on Breathing to aid Sleep and Relaxation. As always, tailor the sessions to your level and if in-doubt, ask questions and I will endeavour to get them answered.
Endurance Focused Workouts
Swimming:
1x200 choice warm-up
8x50 Front Crawl on 1:00
1x400 Front Crawl bilateral breathing
4x100 Front Crawl on 2:00
1x400 Front Crawl Alternate hard and easy
(Sprint out, Easy Back)
8x25 Underwater Swim
Ski Erg:
3x15mins Hard Effort / 50 Kettlebell Swings, 50 Kettlebell Goblet Squats & 2 minutes rest between.
Running:
1x800 Warm-up
6x1500m Repeats Concentrating on form / 2mins rest between.
1x800 Cool Down
Rowing:
Warm-up: Approx 800m
8x1000m @32-36SPM. Row for 2 minutes at light pressure and pace between sets.
Cycle / Turbo Trainer:
10min effort @75-80 per cent of MHR
5min recovery easy riding
2 x 5min effort @80-85 per cent of MHR
1min recovery between efforts
5min recovery easy riding
3 x 2min efforts @85-90 per cent of MHR
30sec recovery between each
5min recovery easy riding
6 x 1 min efforts @90-95 per cent of MHR
30sec recovery between each one
5min recovery easy riding
Sleep for Relaxation, Sleep and Performance
Have you ever noticed that when you're anxious, worried or ill your breathing seems to change? Chances are we either start breathing through our mouth and take too many quick breaths which puts us further into panic mode or there is another negative response. While we cannot consciously control our breathing when we are asleep, the breathing patterns we adopt whilst awake can influence our ability to relax and get restful sleep.
“If I fit in a few minutes of focused calm before sleep or a task, including concentrating on breathing - I increase the quality of my sleep or focus.”
Here are three proven protocols to try, along with a brief explanation of why each is effective.
1. Breathing Protocol — 1:3:2 (Box Breathing)
Regular submaximal breath holds can increase your body's carbon dioxide tolerance, which is important for athletes. For instance during training when you need to be able breathe shallower and less often so that the oxygen level in your blood doesn't become dangerous due low levels of this gas; however holding one’s breath might not sound very relaxing but it actually has many benefits such as increasing cardio fitness by improving lung capacity or strength endurance because regular practice makes them better at taking deep breaths without getting dizzy from lack-of air exposure (and thusly becoming nauseated), among other things! This breath-work can help you counteract the common practice of over-breathing, which throws off your carbon dioxide to oxygen ratio.
It's easy to become fixated on one type of breathing that may work for you in certain situations, but when it comes down to the basics most people need more than just their nose. The problem with focusing solely on nasal airflow leaves out all other forms and can lead us into a dangerous cycle: taking giant breaths which causes stress; relying too heavily upon secondary muscles instead (like those around your rib cage). This becomes harmful since these same organs also deal with incoming air during inhalation - meaning they get pulled away from doing what needs done! Not only does this affect how well we do physically ,but mentally as well.
This is why a protocol like the 1:3:2 suggested here or box breathing (e.g., four second nasal inhale, four seconds hold , two minutes of continuous flow out through your mouth) can help you build up carbon dioxide tolerance and become more comfortable with calm nonchalant breathing that will keep relaxation at bay in even adverse situations. I have found it useful when navigating stressful places or social gatherings to take deep breaths from my diaphragm without using quick shallow chest inhalations . This type of Boxer's Breath style technique seems particularly well suited for reducing stress because we are simply expanding our capacity for pain.
Inhale through the nose for five seconds
Hold for 15 seconds (don’t worry if you can’t do a 15-second hold – build up to it slowly)
End with a nasal exhale for 10 seconds
Spend five to 10 minutes on this protocol each evening, or any other time you feel stressed out
2. Breathing Technique — 1:1 Protocol
One of the questions that drives breathwork experts is, “What's my breathing pattern when performing, stressed or tired?” The answer can be almost any because everyone has a different physiology. That being said there are certain things to consider based on evidence from both practice and research findings.
The best breath pattern to encourage high heart rate variability (HRV) and a balanced autonomic nervous system is a five-second inhale followed by five seconds of silence. This conclusion was drawn after reviewing the existing literature with care, noting that this has been found to be optimal in terms or encouraging HRV & promoting mental well being as per published studies available today!
Breathing is one of the most basic needs we have. It keeps our bodies moving and alive, but sometimes it can be difficult to find time for yourself because life gets so hectic; this 1:1 protocol or 1:3:2 and 1:2 patterns will help you get centred in just minutes!
Inhale through the nose for five seconds
Exhale through the nose for five seconds
Practice frequently, especially when you’re feeling stressed or anxious
3. Breathing Technique — 1:2 Protocol
It has been shown that inhaling and exhaling in an even 1:1 ratio is the best way to improve HRV. Other breathing patterns can be beneficial for different reasons, though - there's growing research suggesting seven-second long expirations are just what you need! From The Athlete’s Way author Christopher Bergland: "Based on recent findings we now know two minutes of rVNS (Respiratory vagus nerve stimulation) via longer expiration improves your vagus nerve health which ultimately reduces anxiety."
One of the ways to have a calming effect is by using different inhaling and exhaling techniques. You could start this pattern with three seconds on nasal inhalation, six seconds for exhalation followed by 8-second cycle in between each step before progressing it up 5/10 second patterns or 6/12 respectively (depending how long your breath hold lasts). This will allow you tap into our parasympathetic branch via vagus nerve which Bergland spoke about among other things like deep breathing exercises that can positively affect mental health as well! The diaphragm is the most important muscle in your body because it's involved with breathing. While this may not seem like a very glamorous job, you would be surprised to find out how much pressure and work goes into taking deep breaths without that chest wall behind them!
The bottom line: The stronger (and deeper!) inhales we take while resting shallow exhaling can really improve our moods - so get some Yoga or mobility moves down after those heavy workouts or long days at work before hitting up someone special for an intimate date night.
Start by inhaling through your nose for 4 seconds
Exhale through the nose for 8 seconds
Breathing isn’t the only way to wind down after a hard training session, race, or hard day at the office. But it is the easiest and most efficient method for changing your physical, emotional, and mental state for the better.
REFERENCES
Bergland, C. (2019, May 9). Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve. Retrieved from https://www.psychologytoday.com/us/blog/the-athletes-way/201905/longer-exhalations-are-easy-way-hack-your-vagus-nerve