Learn to Make a Human Body More Sustainable and Productive
- Become aware of what makes people tired or alert
- Understand both physical and mental energy
- Increase human productivity without deterioration of health or longevity
This is a comprehensive course with relevance to anyone concerned about human health, productivity and sustainability. It can help individuals live a healthier more fulfilled life. It can help employers, managers and supervisors optimise human productivity without increasing sustainability risks. It can help health and fitness professionals improve their client services.
- A course to benefit you or to further your own career or business in this very relevant area.
- The course comprises 6 modules, totaling around 600 hours of self paced study.
Learn about managing personal energy levels - for you yourself or if
you are in business in areas such as life coaching or counselling.
Note that each module in the Qualification - Certificate in Personal Energy Management is a short course in its own right, and may be studied separately.
Understand Why People Get Tired
- Reduce Tiredness, Be More Alert
- Help Yourself to become more Energetic
- Help Others to be more Energetic- friends, family, colleagues, clients
Better Breathing can Result in More Energy
There is evidence that breathing oxygen prior to exercise may increase performance provided exercise is carried out while holding the breath. Swimmers often deep breath just prior to the starting gun going off. This technique can enhance performance, but can also be dangerous. There is a significant body of evidence suggesting that oxygen enriched air during exercise will enhance performance. These benefits can include:
- increased endurance capacity
- lower heart rate (during sub optimum work)
- lower accumulation of lactic acid
- lower minute ventilation.
Oxygen availability decreases with altitude, hence the likelihood of peak performance will decrease at higher altitudes. Though oxygen is sometimes administered to athletes during recovery; research does not tend to support this as normally having any significant benefit.
Ironically, most people do not really know how to breathe deeply, and when they try, they tend to pant with the upper chest. When breathing to restore energy, it is helpful to alternate two methods:
- shallow panting (which is an instinctive response to challenging situations), something like the shallow, rapid breathing used to assist child birth,
- and deep breathing (another instinctive response).
Shallow panting for a brief time brings energy to the brain, but should not be done for long as it will result in too much oxygen to the brain. Deep breathing in a way that expands your full lungs rather than just the lower or more typically, the upper part of the lungs, also ensures that precious oxygen flows to all parts of the body. Deep breathing also prevents the accumulation of stale air in the lower part of the lungs, which reduces the person’s capacity to take in and use the most available oxygen. Whales, for instance, expel up to 90% of the air in their lungs in the action called “blowing.” While humans are not whales and have different physiologies, the average person expels far below 50% of the air in their lungs with each breath, and in the case of people with largely sedentary lifestyles, much less.
Yet humans are actually made for much greater exchange of air, which is activated by strenuous exercise. The largely sedentary lives that many of us live do not encourage this frequent expulsion of stale air and large, deep intake of fresh air. Therefore, we must make conscious efforts, through frequent aerobic exercise, or at the least, through frequent deep breathing exercises, to fill our systems with clean air and eliminate state air. The benefits of breathing deeply are experienced in our bodies and our minds. The body is invigorated, revitalised and its cells nourished with oxygen; the mind is also invigorated and calmed; and the emotions can also be calmed and stabilised, all of which increases the person’s ability to cope with challenges of all kinds, and to recover from strenuous demands on body, mind or emotions.
Below are two methods to ensure deep breathing. One or several should be regularly practiced.
- Hold your arms so that the elbows meet about shoulder level, and the forearms are perpendicular. Begin breathing slowly but normally. When you have achieved a comfortable, slow rhythm, as you breath in, slowly move the elbows to the sides and back as far as you can comfortably go. Keep the forearms perpendicular. As you exhale, move the elbows slowly back together, until the perpendicular forearms meet. This will encourage your chest to expand and contract fully, forcing the stale air out and drawing the fresh air in.
- Follow the same routine as above, but start with the arms extended out to the sides at shoulder height. With each in-breath, raise your straight arms until your palms meet overhead; hold the breath for a few counts, then slowly bring your arms to your sides. Count a few breaths, before repeating the cycle.
- Breath with your diaphragm. The diaphragm is the muscle just under the rib cage. Breathe in with your hand on that area to make sure that the diaphragm moves out and up. Hold your breath for a couple of counts, then exhale, making sure that your diaphragm moves down and slightly in. This might take some practice. Do this any time you need extra energy. Do around 5 slow breaths, speed up to normal pace for another 5 the breaths, and end with a 5 quick breaths where you “blow” the air out like a whale blowing, in short puffs that still move the diaphragm.