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Body Fat Promotes Heart Disease

/12 June 2025/ All MFN blog/

Risk factors for heart disease – elevated LDL cholesterol, hypertension, elevated triglycerides, inflammation, and blood glucose – are all exacerbated by excess body fat, and overweight/obesity itself is considered a risk factor.1-3

Is it beneficial to be a little overweight?

However, there has been controversy about a potential “obesity paradox” in heart disease: the idea that some amount of excess weight either does not pose any risk or is even protective. Unfortunately, the studies that suggest there may be a protective effect of body fat are often the ones that get more news coverage; but this does a disservice to an already overweight and nutritionally misguided public, allowing them to believe that excess body fat won’t harm their health.

Is there really an obesity paradox? Or is it just that BMI is not a good measure of body fat?

Many of these studies have used body mass index (BMI), however BMI, which only takes into account height and weight, is not an accurate indicator of body fatness. BMI does not distinguish between fat mass and lean mass, nor does it take into account fat distribution (visceral fat vs. subcutaneous fat). Many people whose weights are within the “normal” BMI range are still carrying excess fat.

There has been no evidence providing a convincing explanation of how excess fat could possibly provide a cardiovascular advantage.  Plus, there are numerous medical conditions may cause unintentional weight loss, including depression, anxiety, autoimmune diseases, cancers, and digestive disorders. In the elderly especially, a low BMI may be an indicator of muscle loss and frailty rather than an indicator of a healthy low level of body fat. In short, people who are thinner are not necessarily healthier.

Relationship between body fat and heart disease: using better measures than BMI

A new study  is helping to clear this issue up,4 in a cohort of almost 300,000 people in the UK (age 40-69) who were followed for an average of 5 years. Their first analysis puts the optimal range of BMI for heart disease prevention at 22-23 kg/m2. It was a “J-shaped” association, meaning risk rose both above and below the 22-23 range. But the researchers went further. They used multiple measures of body fatness to get a more accurate picture: waist circumference, waist-to-hip ratio, waist-to-height ratio, and percent body fat.

Ultimately, what the researchers found was that using BMI produces different results than the other indicators. BMI was the only one that showed an increase in risk at the low end (<18.5 kg/m2). When they excluded smokers and participants with pre-existing diseases, the increase in risk associated with low BMI almost disappeared.  The more accurate measures of body fatness – body fat percentage, waist circumference, waist-to-hip-ratio, and waist-to-height ratio – showed a clear trend: more body fat, greater risk.4


More body fat, greater cardiovascular risk

The researchers concluded that the obesity paradox observation mainly occurs due to confounding effects of disease and other factors on BMI, and that the “public misconception of a potential ‘protective’ effect of fat on CVD risk should be challenged.”4

As discussed above, a low BMI is often an indicator of disease, rather than an indicator of a healthy weight resulting from healthful eating. The standard American diet (SAD) is fattening. If someone is eating the SAD and is not overweight, there is likely something wrong.

Lose weight permanently on a Nutritarian diet

The dramatic weight loss-promoting effect of the Nutritarian diet contributes to cardiovascular protection. A 2015 study published in the American Journal of Lifestyle Medicine analyzed and reported weight loss results provided by 75 obese patients who had switched to a Nutritiarian diet. The average weight loss was 55 pounds, and very importantly, they kept the weight off. None of these respondents had gained back the lost weight after three years.5

Reprinted with permission from Dr. Fuhrman.

Dr. Fuhrman is a board-certified family physician specializing in nutritional medicine. He is President of the Nutritional Research Foundation and the author of 6 NY Times bestselling books, including The End of Heart Disease.  Visit him at DrFuhrman.com

 

References

  1. Coelho M, Oliveira T, Fernandes R. Biochemistry of adipose tissue: an endocrine organ. Arch Med Sci 2013, 9:191-200.
  2. Tchernof A, Despres JP. Pathophysiology of human visceral obesity: an update. Physiol Rev 2013, 93:359-404.
  3. Benjamin EJ, Blaha MJ, Chiuve SE, et al. Heart Disease and Stroke Statistics-2017 Update: A Report From the American Heart Association. Circulation 2017, 135:e146-e603.
  4. Iliodromiti S, Celis-Morales CA, Lyall DM, et al. The impact of confounding on the associations of different adiposity measures with the incidence of cardiovascular disease: a cohort study of 296 535 adults of white European descent. Eur Heart J 2018:ehy057-ehy057.
  5. Fuhrman J, Singer M. Improved Cardiovascular Parameter With a Nutrient-Dense, Plant-Rich Diet-Style: A Patient Survey With Illustrative Cases. Am J Lifestyle Med 2015.
Eric Chessen 1

Can’t Vs. Doesn’t Understand; Coaching Towards Learning Style

/10 June 2025/ All MFN blog/

“Okay, now let’s see a squat, I’m gonna go first and then you try.”

The above is a standard sentence during my PAC Profile assessments and it carries with it powerful proactivity. I just also serendipitously learned that “proactivity” is a real, bona-fide word. When we teach movement, it makes sense to demonstrate first. Explaining to anybody a physical activity they’ve never performed, or performed with questionable technique, will skew towards wheels-fall-off territory early. Proactive practices give us and our athletes more opportunity sooner, and reduce the need to backtrack.

The most efficient use of initial instruction time (the first time we are teaching an exercise) looks like this:

  1. Label
  2. Demonstrate
  3. Provide supported performance

For the ASD (Autism Spectrum Disorder) population, labeling in particular can have interim or long-term benefit for language (productive and receptive), memory, and independence. If the athlete is familiar with the word “squat” and can equate it to the movement pattern that constitutes a squat (whatever their current ability level), the coach does not have to repeat and demonstrate and repeat and repeat and repeat. Because the athlete already knows. The word squat and the movement squat have been paired in a way that makes sense, and is memorable, for the athlete.

Labeling adds to the lexicon. It’s remarkable just how much functional language we can build through fitness programs. Not only exercise names “squat, press, pull-down, push throw, rope swings…” but objects “Sandbell, rope, cones, Dynamax ball, sandbag…” and abstract concepts including prepositions “in, on, under, right, left, up, down…” When our athletes are actively engaged in fitness activities teaching these terms/concepts is easily presented in a natural manner.

Demonstrating is crucial because it circumvents us and our athlete standing there and staring at one another (or off into the distance for those of our less-eye-contact-inclined friends). We always demonstrate a new exercise; this provides context and a framework for both the learning style and that athlete’s interpretation of what we just did. We’ll learn how they follow visual modeling and, often, how motivated they are to perform the thing they just saw.

Do they get right down to squatting? Are they hesitating? Overwhelmed? We will be given really good clues here.

Providing supported performance means that we are starting the athlete at a level of performance that they are sure to master quickly (if we have to progress the exercise immediately this is a good sign). If we wind up progressing an exercise five times during the first session then good. Good! This translates to the athlete having early successes that can be reinforced. We usually prefer to do the exercises that we’re good at, and our athletes with autism are not much of an exception.

We may provide a physical or guided prompt early on with an exercise to ensure safe and effective technical performance. With the squat this may mean having the athlete hold on to a resistance band attached to a secure, stable area and squatting to an elevated surface (we always use Dynamax balls propped up on cardio step risers).

Depending on physical, adaptive, and/or cognitive ability, we may be able to fade this support in the first session or it could take months.  I have some highly motivated athletes who, because of their physical needs, require longer practice with a given level of an exercise before they’ve reached mastery and can progress. The athlete should be held to the expectation of his/her best current level of performance (unless we’re talking about exceptional amounts of strength or power, because then programming changes a bit).

Efficient and effective coaching enables us to determine how best the athlete will learn a particular exercise. While it’s tempting to classify our athletes as “more visual” or “more kinesthetic” learners I’ve found that it is far better to approach this from an exercise-by-exercise basis. Some of my athletes need physical prompting through the end range of an overhead press but can “get” a band row when I demonstrate pulling my arms back while standing parallel to them.

“Don’t know how” is a misinterpretation of breakdown in effective coaching communication. We need to be instructing with less words, more action. More show than tell.

When our athletes, or any of us, don’t understand the direction, the contingency, or the expectation we freeze, get off-task, get frustrated, or a Lucky Charms marshmallow cornucopia concoction of all three.  Being proactive in coaching means giving our athletes the information they require delivered in a way that is useful.

It is easy to take for granted the neurotypical ability to interpret nuance, abstraction, and implied information; the untold stuff between the clearly marked things. Giving our athletes the context and environment to succeed, especially in the first few sessions or when teaching a new exercises becomes our bridge to success in coaching and performance.

Photos provided by Eric Chessen.

Eric Chessen, M.S., is an Exercise Physiologist with an extensive background in Applied Behavior Analysis. Eric provides on-site and distance consulting worldwide. He is the founder of Autism Fitness®, offering courses, tools, resources and a community network to empower support professionals to deliver adaptive fitness programming to anyone with developmental deficits to create powerful daily living outcomes that last a lifetime.

running-bleachers

Kick up the Cardio

/23 May 2025/ All MFN blog/

Currently, health clubs offer a variety of cardio and strength options. They offer a plethora of equipment and classes yet attrition remains high. By combining the science of cardio and strength training with a motivated and energetic instructor new programming combining….

healthy food basket

Hunger – Fighting the Good Fight During Weight Loss

/21 May 2025/ All MFN blog/

Feeling hungry while trying to lose weight is a common side effect of the lifestyle change to drop pounds. Hunger cues/signals can be both truthful and taunting. Eating is an ever-present choice, necessity, and part of life we interact with multiple times per day. This includes what we drink. From snacks to meals to beverages, what is in each of these influences our weight. It is okay to feel hungry from time to time. Yet, societal norms have told us to immediately address the stomach when it rumbles for food. In the pursuit of weight loss, or for some the fight of weight loss, how can you combat hunger? 

The answer is balanced nutrition. Protein is number one. Protein signals to the hormones to tell the brain you are feeling fuller. Feeling full for longer periods of time helps keep hunger suppressed. Nutrient dense foods are also better options. Foods high in fiber, high in water, and that have essential nutrients are hunger helpers. These include fruits, vegetables, whole-grains, and lean proteins. Leafy greens are also fiber filled. Eating foods that take longer to digest such as these, help intervals of not feeling hungry to be longer. Healthy fats are another winner to fight hunger. Foods such as avocados, seeds, and nuts are monounsaturated and polyunsaturated fats and help with weight loss. 

Planning ahead is critical. This practice keeps impulse eating and poor choices away. By having meals pre-portioned and made, what is right in front of you is what is to be eaten without room for unhealthy choices. Drinking water is also a huge help. Hydration does fill the belly. Drinking water before eating can also take up space so eating less could happen because you are already somewhat full. 

A common mistake is the act of snacking. Most snack choices are high on the glycemic index, so the aftermath results in blood sugar spikes that soon drop and start the tummy to rumble for more. Intentional snacking is a much better approach. This means focusing on the portion, not eating during distractions such as while watching T.V., and slowing down to chew thoroughly. Not letting the challenges of the day influence eating choices is important. When emotion strikes of any type, snacking won’t resolve what is occurring. Sleep has to be on the top of the list too because it helps maintain blood sugar and insulin levels. Sleep deprivation alters hormones, even those that tell you whether you are hungry or not. 

No one ever said weight loss would be easy. The lifestyle changes to accomplish this do require discipline and focused choices/behaviors. It is very easy to do what might feel good in the moment or that is quick and easy, but the big picture is what counts. Every choice adds up. Food will remain in our lives at all times of the day, so creating a healthy relationship is of the utmost importance. Life is unpredictable, but how we respond and react can be predicated on our goals and decisions. As with most elements of life, weight loss is easier said than done and no one likes feeling hungry. Remember, feelings of hunger do pass, even if you don’t feed yourself right away. 

Megan Johnson McCullough, Ed.D, owner of Every BODY’s Fit and Mindful BODY’s Recovery in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education &amp; Health, and Ed.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.

References

female-trainer-senior-client-exercise-ball

The Evolution of Fit Pros: Fighting Chronic Disease

/16 May 2025/ All MFN blog/

It’s time for the fitness industry to evolve! According to the Center for Disease Control, 6 in 10 adults suffer from at least one chronic disease while 1 in 4 adults suffer from multiple chronic diseases. In fact, chronic diseases such as heart disease, cancer, chronic lung disease, stroke, Alzheimer’s disease, diabetes and chronic kidney disease are the leading causes of death and disability and the leading drivers of the nation’s $3.8 trillion in annual health care costs.1 Let that sink in!

According to the Mayo Clinic, if you have a chronic condition, regular exercise will not only reduce the chance of developing disease, but also manage symptoms and improve overall health.

  • Aerobic exercise can help improve your heart health and endurance and aid in weight loss. High-intensity interval training is generally safe and effective for most people and can take less time. In high-intensity interval training, you alternate exercising at high levels of intensity and exercising at a less intense level for short periods of time. Even activities such as walking at higher intensities count.
  • Strength training can improve muscle strength and endurance, make it easier to do daily activities, slow disease-related declines in muscle strength, and provide stability to joints.
  • Flexibility exercises may help you to have optimal range of motion about your joints, so they can function best, and stability exercises may help reduce the risk of falls.2

As fitness professionals, it is time to acknowledge and address the fact that many of our clients fall into these categories. Therefore, it is up to us to learn how to embrace this growing demographic rather than shying away from those suffering. As the number of comorbidities is on the rise, the demand for highly qualified fitness professionals to work with this type of client safely and effectively is skyrocketing. For this is the future of fitness.

However, to truly evolve, the fitness industry must revisit the requirements for fitness professionals to work with clients who suffer with comorbidities.  For example, a personal trainer who completes a basic certification course will not have an in-depth understanding of how to work with a client recovering from a stroke, fighting breast cancer, Parkinson’s disease, Rheumatoid Arthritis and more. This demographic is not concerned about the number on a scale, lowing their BMI, lifting heavier weights or the size of their clothing. Instead, they are looking for relief from chronic pain, seeking improved balance and flexibility and trying to maintain muscle mass needed to function independently.

The time is now for the fitness industry to come together and up-level their education. Learn the tools needed to help reduce chronic disease, decrease symptoms and improve the quality of our clients’ lives. While we don’t have the ability to add years to our clients’ lives, we do have the ability to add quality to their years with the proper exercise guidance. Go ahead and take the steps needed to create a world where people with chronic diseases have the resources needed to live a more healthy, happy and productive life, while meeting the challenges faced with a chronic disease diagnosis. The world needs you!

  1. Identify your niche(s).
  2. Visit MedFitClassroom.org
  3. Sign up for a MedFit Classroom specialist course, reviewed by the MedFit Education Foundation Medical Advisory Board.
  4. Consider become a MedFit Network (MFN) member – you can take advantage of the free trial membership that comes with a course purchase.
  5. Complete the course.
  6. Add your new specialization to your MFN profile and post your specialist badge on your website and social media.
  7. Market your NEW specialization to your area/the world.
  8. Grow your business and increase clients within your niche.
  9. Never miss another opportunity to work with clients with chronic diseases!

Christine M. Conti, BA, M.Ed, is an international fitness educator and presenter. She currently serves as the Director of Membership for MedFit Network, sits on the MedFit Education Advisory Board and is a course author for MedFit Classroom. She is also the CEO of FitFixNow, CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation and co-host of Two Fit Crazies & A Microphone Podcast. 

References

obesity-fitness-pro-personal-trainer

Creating Welcoming, Inclusive Health & Fitness Environments for People with Obesity

/13 May 2025/ All MFN blog/

Each year for the past several decades, the health & fitness industry has served approximately 20% of the population, primarily helping the fit get fitter. Eighty percent of the population joined a health & fitness center but did not stay, or never joined because they decided it was not the right fit for them. A movement is gaining momentum to change that, and to make the health & fitness industry more inclusive and welcoming of people of all different ages, shapes, sizes and abilities. 

Worldwide, rates of obesity have tripled in the past 45 years. More than 42% of Americans have obesity, with the prevalence in the United States rising over 12% in the last 18 years. This presents an untapped opportunity for fitness professionals with specialized knowledge and expertise in working with clients with obesity. 

Dr. Rachele Pojednic and I have developed a MedFit Classroom Specialist Course. Presented in 10 modules and requiring 10 hours to complete, the Obesity Fitness Specialist course defines obesity and weight bias and identifies the biological, developmental, environmental and lifestyle factors that contribute to obesity. It explores solutions to obesity using the Socioecological model and empowers fitness professionals to be a part of individual-level, as well as institutional- and community-level, solutions. 

Learners will be able to position themselves as obesity fitness specialists separate and distinct from weight management and weight loss specialists. They will be able to create safe and effective programming for clients with obesity and inclusive environments that can lead to sustained client behavior change and health outcomes. The course culminates in a 10-step roadmap with one end goal—obesity fitness specialists who can help their clients reduce their risk of obesity-related risk factors and associated disease, discover the joy of movement, and reap the many health benefits of physical activity. 

People with obesity who find health & fitness environments where they feel welcome and included are likely to stay. Fitness specialists who are able to lead with empathy and build trust are likely to make their clients feel understood and heard. Obesity Fitness Specialists have an important role to play in helping their clients with obesity achieve their health & fitness goals.

Dr. Amy Bantham, DrPH, MS, MPP, is the CEO/Founder of Move to Live More, a research and consulting firm addressing physical inactivity, chronic disease and social determinants of health through cross-sector collaboration and innovation. A certified health and wellness coach, personal trainer, and group exercise instructor, Amy holds a Doctor of Public Health from the Harvard School of Public Health. She can be reached at movetolivemore.com or @MovetoLiveMore

heart-graphic

Heart Rate Variability, Why It Matters and How Can You Improve it

/12 May 2025/ All MFN blog/

Heart rate variability (HRV) is a measurement of the variation in time between successive heartbeats.

HRV is controlled by the sympathetic and parasympathetic branches of the autonomic nervous system, which work in opposition to regulate our body’s functions. The sympathetic nervous system is responsible for our “fight or flight” response, while the parasympathetic nervous system is responsible for our “rest and digest” response.

A higher HRV indicates that the parasympathetic nervous system is dominant, which means that the body is in a state of relaxation and recovery. A lower HRV indicates that the sympathetic nervous system is dominant, which means that the body is in a state of stress and exertion.

HRV is a valuable tool in assessing overall health and identifying potential health risks. It is affected by various factors, including age, fitness level, stress levels, and sleep quality. As we age, our HRV tends to decrease, and this decrease is associated with an increased risk of developing chronic health conditions.

Research has shown that a low HRV is associated with an increased risk of mortality from various health conditions, including heart disease, diabetes, and cancer. Monitoring HRV regularly can help identify potential health risks and enable us to take steps to address them.

What is a Good HRV?

A “good” HRV varies depending on a person’s age, fitness level, and overall health. Generally, a good HRV falls between 60 and 100 ms. This range varies depending on age:

AGE GROUPAVERAGE HRV
18-2562-85 ms
26-3555-75 ms
36-4550-70 ms
46-5545-65 ms
55-6542-62 ms
66+40-60 ms

Factors Affecting HRV

HRV tends to decrease with age, and this decrease is attributed to a decrease in parasympathetic nervous system activity. This decrease can be more pronounced in individuals with chronic health conditions or who lead sedentary lifestyles.

Chronic health conditions, such as heart disease and diabetes, can negatively impact HRV. Furthermore, lifestyle habits such as smoking, excessive alcohol consumption, and a poor diet can also have a negative impact on HRV.

Stress, whether physical or emotional, can decrease HRV. Poor sleep quality or sleep deprivation can lead to a decrease in HRV, as the body is unable to fully recover and recharge.

Certain medications, including beta-blockers used to treat high blood pressure and heart conditions, can significantly decrease HRV. (If you are taking medication and are concerned about its impact on HRV, we recommend speaking with your healthcare provider.)

How to Improve Your HRV

Regular exercise has been shown to increase HRV, especially high-intensity interval training. Engaging in regular physical activity improves heart health and can positively impact HRV. It is important to note that overtraining can have the opposite effect on HRV, so it is important to find the right balance between exercise and rest.

Regular relaxation and stress management techniques can help counteract the effects of stress and improve HRV. Relaxation techniques such as progressive muscle relaxation and guided imagery can help reduce stress and increase HRV.

Getting enough quality sleep is essential for overall health and can increase HRV. Consistently getting 7-9 hours of quality sleep each night can improve HRV.

Eating a balanced diet rich in whole foods can improve overall health, which can in turn increase HRV. Foods that are high in omega-3 fatty acids, such as fish and nuts, have been shown to increase HRV. Conversely, a diet high in processed foods and sugar can have a negative impact on HRV.

Limited alcohol and caffeine consumption. Caffeine can increase heart rate and activate the sympathetic nervous system, while alcohol can have a depressant effect on the parasympathetic nervous system. Limiting alcohol and caffeine intake can positively impact HRV.

2-Pilates-Resp

5 Pilates Exercises to Improve Respiratory Function

/8 May 2025/ All MFN blog/

Pilates is a total body exercise method that is highly effective for strengthening and lengthening the entire body. While Pilates is mostly known to improve core strength (the “Powerhouse”), posture, and range of motion, this exercise method can be used to improve respiratory function in those suffering from respiratory diseases. Respiratory diseases include asthma, COPD, chronic bronchitis, emphysema, lung cancer, cystic fibrosis, pneumonia, and now COVID-19.  These diseases affect the way one breathes and lowers oxygen saturation that the body needs to function properly. One of the main principles in Pilates is breathing, thus the need to take a closer look at the effects of Pilates on respiratory function.

Benefits of Pilates Related to Respiratory Disease

  • Improves postural cavity to breathe properly.
  • Expands breathing capacity with diaphragmatic breathing.
  • Increases pulmonary ventilation which is needed for better respiratory function.
  • Improves lung volume.
  • Develops intercostal muscles (respiratory muscles) to better “squeeze” out impure air.
  • Improves exhaling all impure air out of the body while inhaling pure air.
  • Improves thoracoabdominal mobility.
  • Improves circulation to deliver oxygenated blood more efficiently.
  • Increased SpO2 (blood oxygen saturation).
    • >95% indicates healthy respiratory function.
    • <95% indicates taxed respiratory function.

The Pilates Breathing Method

Joseph Pilates, the creator of Contrology, stated in his book Return to Life Through Contrology: “Lazy breathing converts the lungs, literally and figuratively speaking, into a cemetery for the deposition of diseased, dying and dead germs as well as supplying an ideal haven for the multiplication of other harmful germs.”1

  • Lateral Breathing: The main goal for Pilates breathing is to breathe deeply expanding the ribcage without raising the abdominal muscles training them to jet out. Therefore, deep lateral breathing through the ribcage is the hub of the breathing technique. Proper breathing is inhaling through the nose and exhaling forcefully through the mouth. When one inhales, the ribcage expands out to the sides using the intercostal muscles, and then when exhaling the ribcage knits together like one is being sinched in a corset. According to Joseph Pilates, one should exhale forcefully getting all impure air out of the lungs like wringing out every drop of water out of a wet cloth.
  • Set Breathing Pattern: When performing the Pilates exercises, one should inhale to prep for the movement and exhale as one performs the movement.
  • Rhythmic Breathing Pattern: In some exercises, one breathes in rhythm to the exercise. This breathing consciously activates respiratory muscles to enable the lungs to expand and transport oxygen.

5 Effective Pilates Exercises to Improve Respiratory Function

The Hundred (Rhythmic Breathing)

  • Begin a tabletop position with the shoulder blades and head lifted off the mat looking forward.
  • Pump the arms up and down 100 times vigorously so the abdominals respond to and control the movement.
  • Inhale through the nose 5 times to the rhythm of the arms pumping, then exhale 5 times to the rhythm of the arms pumping.
  • Keep the lower back imprinted to the mat at all times.

Single Leg Stretch (Rhythmic Breathing)

  • In a supine position, lift the shoulder blades and head off the mat looking forward.
  • Bend the right knee towards the chest as the left leg extends straight out hovering over the mat.
  • Inhale through the nose as you switch the legs 2 times, then exhale as you switch the legs 2 times.
  • Inhale, inhale, exhale, exhale as you switch, switch, switch, switch.
  • Keep the lower back imprinted to the mat at all times.
  • Perform 8 sets.

Dying Bug (Set Breathing Pattern)

  • In a supine position, position the legs in table-top and arms extend straight up towards the ceiling.
  • Press the right hand firmly on the right thigh and press the right thigh to the right hand in opposition.
  • Inhale through the nose as you extend the left arm back overhead and the left leg extends straight out hovering over the mat.
  • Exhale through the mouth and draw the arm in and the leg back to tabletop. Repeat on same side and switch.
  • Keep the lower back imprinted to the mat at all times.
  • Perform 8 reps on each side.

Toe Taps (Set Breathing Pattern)

  • In a supine position, lift the legs into tabletop keeping the upper body and head down on the mat.
  • Anker the arms next to the body pulling the shoulders back and down on the mat.
  • Inhale through the nose as you lower both feet and legs together towards the mat. Keep the knees at 90º and the feet away from the glutes.
  • Exhale as you pull the legs back up to tabletop.
  • Keep the lower back imprinted to the mat at all times.
  • Perform 10 reps.

Thread the Needle (Set Breathing Pattern)

  • Start in a side kneeling position with the hips lifted off the mat and one forearm down on the mat with the other arm straight up to the ceiling.
  • Inhale through the nose as you lean the body back an inch to expand the ribcage.
  • Exhale through the mouth as you rotate forward and thread the arm under the armpit towards the back. Crunch the obliques and transverse abs.
  • Inhale through the nose as you un-rotate and return to the start position with the arm lifted towards the ceiling.
  • Perform 8 reps on each side.

Pilates, respiratory function and research

The literature is scarce and sometimes conflicting about the benefits of Pilates breathing related to the respiratory system. However, there are some existing studies that look at the increase in lung volumes, respiratory motion, SpO2, and the reduction in respiratory rate using Pilates breathing exercises. More research needs to be conducted. Refer to suggested reading at bottom of article.

Education for Fit Pros

Fitness Professionals & Personal Trainers: Become a Respiratory Disease Fitness Specialist!

Some of your clients may suffer from a respiratory disease and you may be an important source of relief. The Respiratory Disease Fitness Specialist online course will equip you with the knowledge to safely and effectively work with these clients to help improve their quality of life.

CarolAnn, M.S. Exercise Science and Health Promotion, is a 30+ year veteran in the fitness industry educating other health/fitness professionals to increase their expertise and brand influence.  She is on the MedFit Education Advisory Board and the head health/fitness educator for FiTOUR.  She is currently the Head Instructor at Club Pilates in Athens, GA.

Suggested Reading

  1. Cancelliero-Gaiad, K. M., Ike, D., Pantoni, C. B., Borghi-Silva, A., & Costa, D. (2014). Respiratory pattern of diaphragmatic breathing and pilates breathing in COPD subjects. Brazilian journal of physical therapy, 18(4), 291– https://doi.org/10.1590/bjpt-rbf.2014.0042
  2. de Jesus, L.T., Baltieri, L., de Oliveira, L.G., Angeli, L.R., Antonio, S.P., Pazzianotto-Fort, E.M. (2015) Effects of the Pilates method on lung function, thoracoabdominal mobility and respiratory muscle strength: non-randomized placebo-controlled clinical trial. Pesqui. vol.22 no.3. http://www.scielo.br/scielo.php?pid=S1809-29502015000300213&script=sci_arttext&tlng=en
  3. Hagag, A.A., Salem, E.Y. (2019) Pilates Exercises Improve Postural Stability, Ventilatory Functions and Functional Capacity in Patients with Chronic Obstructive Pulmonary Disease. IOSR Journal of Nursing and Health Science (IOSR-JNHS), vol. 8, Issue 4 Ser. VI., PP 86-91 http://iosrjournals.org/iosr-jnhs/papers/vol8-issue4/Series-6/M0804068691.pdf
  4. Baglan Yentur S, Saraç DC, Sarİ F, et al. (2020). Fri0613-hpr the effects of pilates training on respiratory muscle strenght in patients with ankylosing spondylitis. Annals of the Rheumatic Diseases;79:912. http://dx.doi.org/10.1136/annrheumdis-2020-eular.2129

References

  1. Pilates, J., William, J. M., Gallagher, S., Kryzanowska, R. (2000). The Complete Writings of Joseph H. Pilates: Return to Life Through Contrology and Your Health. BainBridge Books, Philadelphia, PA. (Originally written 1945)