It's A HIIT! Get Fitter, Faster with High Intensity Interval Training

High Intensity Interval Training, or HIIT (pronounced ‘hit’), can be done anywhere with little or no equipment, is simple to follow, and takes very little time. Great for beginners, as well as experienced exercisers looking for more challenge, a HIIT workout improves cardiovascular and muscular fitness, improves metabolism and increases fat loss. Good news for today’s time-crunched generation!

The HIIT workout challenges the cardiovascular system through quick, challenging bursts of activity, with exercisers working at 7 or 8 on a scale of 1 to 10, or at 70 to 80% of their maximum heart rate. Intense work is followed by a period of rest or lower intensity activity to let the body recover.

For example, the exerciser might perform a high knees run or burpees for 20 seconds, followed by 10 seconds of rest, repeating this cycle for four minutes. Total workout time would be 12 to 20 minutes and would include two to four rounds of different exercises in each four-minute block.

Another example would combine 30 seconds of high intensity and two to four minutes of low intensity exercise. Other popular HIIT formats include Boot Camp classes, Extreme Interval Training workouts, and the more recent SHRED workout.

Have a Heart!

HIIT is even being used for recovering heart patients. A recent conference hosted by the Ontario Society for Health and Fitness addressed the benefits of HIIT for older adults and cardiac patients. Erich Baumhard is a fitness counselor and personal trainer with the Town of Whitchurch Stouffville Leisure Centre, a ‘heartwise’ facility which works with Newmarket’s Southlake Hospital on the rehabilitation and treatment of cardiac patients. “Interval training is considered the best way for your cardio system to train and adapt,” says Erich. “HIIT can be introduced safely for cardiac patients to improve heart function and limit repeated cardiac episodes.”

Going for Gold

Why has HIIT become the gold standard of fitness training? According to Shanon McMillan, personal trainer with York Region’s Coreshots Fitness, most of us have little time to work out and want a quick fix, and HITT training is efficient and great for calorie burning. “Thirty minutes of high intensity training is the equivalent of a one-hour run,” she says.

If this sounds too good to be true, consider the research. A study conducted by exercise physiologist, Dr. Peter Lemon, at The University of Western Ontario, found that six bouts of 30 seconds of high intensity interspersed with four minutes of low-intensity running burned over twice as much fat as typical aerobic cardio, despite spending half as much time on the treadmill.

So if you thought slow and steady always wins the race, especially when it comes to calorie burning, think again. In the past, exercise physiologists advocated ‘steady state’ cardio as most efficient for fat loss because relatively more fat (and less glycogen) is burned by the body as a source of fuel at lower intensities. As a result of this thinking, fat-burning workouts such as jogging, long walks and low intensity aerobics classes have dominated fitness programs for many years.

This research remains valid: your body does in fact burn more fat relative to glycogen when you jog, but you need to look at total fat burn. At higher intensities, you burn more total fat even if the fat/glycogen-burning ratio is lower; that’s because the number of total calories consumed is greater.

As an added bonus, a HIIT workout also burns more total fat due to the EPOC effect (excess post exercise oxygen consumption), resulting in an increase of as much as 37% more fat burning up to 14 hours post exercise. Comparatively, a long aerobic jog results in virtually no caloric burn post workout.

Balance is the Key

Most fitness trainers espouse blending both approaches to exercise. You need longer duration cardiovascular training to build your cardiovascular fitness base as well as HIIT training to build strength, burn fat and increase your metabolism. Research at The University of Western Ontario has shown that although short intervals and long runs produce similar fitness increases, they do so through different mechanisms. Interval work stimulates greater gains in muscle efficiency, while long distance running produces more adaptation in the heart.

“It’s important to mix it up,” Shanon advises. “Try doing two 20 to 30 minute HIIT workouts a week and one longer cardio workout of 40 to 50 minutes duration.” Ideally, include a yoga or stretching workout once a week as well, and if time permits, one weight-training workout a week to round out your program.

Don’t Overdo It!

Beginners who want to be ‘bikini-ready’ in a month by benefitting from HIIT’s promise of quick fat-loss should be cautious of doing too much too soon. Too much HIIT can cause overtraining syndrome, injury and burnout. It’s crucial to consider volume and intensity when you are starting out.

Limiting HIIT workouts to two, maximum three, times a week with a 48-hour rest between sessions is important for recovery, as is sufficient sleep and healthy eating. “HIIT is fat-burning, but it can also cause injury,” says Erich. “People need to get away from just losing weight and focus on being athletically minded, building muscular strength and a good cardio base.” Balance and overall fitness are crucial to staying injury-free.

When beginning a HIIT program, be sure to include an adequate warm-up and cool-down, and be careful of progressing too quickly. “Beginners should do a minimum of four weeks of a periodized program of strength and cardiovascular training of four days a week to build a cardio base, and then introduce HIIT,” says Erich. He also recommends consulting a trainer before starting a fitness program and/or seeing a physiotherapist if you experience recurring injuries.

Anyone Can Do It

HIIT may sound intimidating and challenging, but if you progress gradually and build a fitness base, it can be an effective workout for every fitness level. “Everyone’s definition of intensity is different,” says Shanon, “and every workout can be modified to the individual. The problem is that people don’t take the options to modify.”

Shanon encourages her clients to know their limits, which makes them feel better about themselves and encourages them to return. “If people work too hard, they get injured and don’t come back. I always give three levels for an exercise and allow people to feel comfortable doing level one.”

For the more experienced, HIIT differs from what people have done previously. “Anything different benefits the body and challenges it,” says Shanon. HIIT can also be incorporated into just about any activity, for example, by using kettlebells, boxing, step, warrior ropes, spinning, rowing or running.

So, while HIIT can provide an efficient workout for every level, remember to progress slowly and know your limits. Find a trainer or instructor who can both motivate you and modify workouts to your fitness level. Look for a Boot Camp, SHRED, HIIT or Tabata class at your local fitness facility for a great way to build muscle and burn fat more efficiently.

This trend is here to stay, so jump on the bandwagon to greater health and fitness and try a HIIT workout today!

Awaken to Health, Confidence and The Power of You!

Awaken to the power of you! Discover that happiness, energy and vitality are not some elusive goals, but instead a question of connecting with your physical well-being. The elixir of life, simply stated, is healthy living. Through exercise, healthy eating and life balance, you can live to your fullest potential. Being the healthiest you can be will bring you unprecedented joy and energy and help to reduce stress in your life. It’s a new year and the best time to discover how you can feel inspired to live the fullest life that you can imagine powered by healthy living. Keep reading to learn five positive steps you can take towards having more confidence, energy and a healthy body. We want you to be inspired to be your best, live your healthiest life and find happiness! With our specific nutrition, fitness, life balance and self-esteem tips, you will be well on your way to awaken to the power of you!

“To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.”

Buddha

Why is optimum health so important? Without good health, we don’t have the energy to enjoy all the things that give us pleasure and fulfillment in life, such as our relationships, work and leisure. Everything extends from a healthy body, including a healthy state of mind, as well as our emotional and spiritual health. To be able to connect with a healthy state of being is essential to avoiding stress and disease, the pitfalls of not prioritizing healthy living. Think of a fit and healthy body as being your ammunition against illness and disease or as your assurance of a life fulfilled with unparalleled joy and energy.

With such promise of happiness and fulfillment that comes from healthy living, why do so many of us procrastinate starting an exercise regime, neglect our nutrition, or overwork until our stress levels skyrocket? One reason is that we don’t make health a priority. Know that you and only you are in charge of your destiny. Now is the time to start making your health your number one priority.

Another obstacle is that we perceive change as an insurmountable hurdle. The idea of beginning an exercise program or making changes to our diet can be daunting! With so much (often conflicting) information available to us we are not sure where to begin. It’s easier to maintain the status quo; after all, it’s human nature to resist change! Instead, imagine awakening to a life in which you have energy and vitality to enjoy every day, in which your state of mind is calm instead of harried, and the food you eat and enjoy fuels your mind and body. So, if you are looking to start the New Year with the goal of becoming healthier, let us show you how to live with health, confidence and energy. With the following simple steps, learn how to springboard your plan towards a more fulfilling, stress-free life!

The first step in creating a plan for change is to set an intention and define your goals. Without this important step, we are all good intention and no action. Canadian yogi Eoin Finn aptly phrased the importance of goal setting when he said, “Why bob in life when you can surf.”

Firstly, set an intention for 2014! Similar to setting a new year’s resolution, an intention asks what you want to cultivate in your life. However, an intention is softer than a resolution. Instead of a “resolution” to loose ten pounds, set an intention to have a healthier relationship with your weight.  An intention is more global than a resolution and honors our imperfections and humanity. Since 83% of New Year’s goal-oriented, guilt-fueled “resolutions” fail; an intention is something that makes your new journey more joyful and meaningful. You still have to do the work, but your focus shifts from sacrifice and self-control to one of acceptance.

Five steps towards healthy living:

1. Get moving!

“We were meant to move. And when we don’t, we increase our risk of virtually every known ailment,” says Bob Greene, author of “The Life You Want.” Illnesses associated with a sedentary lifestyle include diabetes, coronary heart disease, hypertension, osteoporosis and stroke among others. It is well documented that exercise strengthens the immune system in ways that can help fight everything from small infections to cancer.

The Canadian Society for Exercise Physiology recommends that adults ages 18-64 accumulate at least 150 minutes of moderate to vigorous intensity physical activity per week (20 minutes per day) and include muscle and bone strengthening activities using major muscle groups at least two days per week. Moderate activity is defined as walking or bike riding and vigorous activity is defined as jogging or cross-country skiing.

Many of us know what to do to get moving, but don’t have the motivation to stick to an exercise program. What is of utmost importance for your success is that you find a deeper emotional or psychological motivation to exercise. This is something that inspires you and only you, such as you want the energy to play with your children or grandchildren or you are always feeling low energy and it is impacting your work and relationships or you want to feel more self-confident. Get in touch with what your individual barriers are to exercise, such as “I don’t have time to workout,” or “I can’t afford a gym membership” or “I don’t know where to start” and counter your known objections with doable steps to overcome these “excuses.” Start putting yourself first, start scheduling exercise into your life and be consistent!

Exercise is so vital to your health and happiness and if you can make this one change to your lifestyle, you will probably find that the other steps will easily follow suit. You will sleep better, be less stressed, more confident and you will want to fuel your body better and so you will naturally want to eat better, too.

2. Eat better!

Put aside all of your diet, “loose weight fast” books that you have collected over the years and instead get back to basics. Eating better and maintaining a healthy weight is about making healthy eating a lifestyle change. In the United States, spending on diets and self-help books is an average of $60 billion per year. Save your money because diets don’t work! In fact, 98% of diets fail. Instead, try changing your eating patterns by including more unprocessed, whole foods and including Mother Nature’s healthiest offerings, such as whole grains, fresh fruits and vegetables. This simple change will help create enormous improvements in your energy level, weight and health.

“Having a healthy approach to food, and eating better is about achieving that sense of balance; lots of the good stuff, loads of variety, and the odd indulgence every now and then,” says Jamie Oliver, author of numerous cookbooks on healthy eating, including The Food Revolution.

For more information on eating healthy, go to the Health Canada website, http://www.hc-sc.gc.ca, where you can find a link to Canada’s Food Guide, which offers information on food groups, portion sizes and how to read labels at the grocery store.  Or, consider hiring a dietitian. To find a registered dietitian in your area, visit www.dietitians.ca/find.

3. Reduce Stress.

According to Stats Canada, more than a quarter (27%) of Canadian working adults, roughly 3.7 million people, described their lives on most days as 'quite a bit' or 'extremely' stressful, meaning that they go through a regular day feeling a high level of stress. Stress is becoming a major health concern, responsible for a multitude of illnesses, including heart disease, high blood pressure and strokes. Stress also impacts our immune system, which protects us from many serious diseases. Sadly, stress is a known contributor to the development of alcoholism, diabetes, drug addiction, suicide and other harmful behaviors.

The majority of us are living day to day in a constant state of low-grade stress, where adrenaline is constantly being released into our bodies and has become our main form of fuel. To keep up with our harried pace, we consume processed foods, sugar and caffeine. Living life in this state of “overdrive” is coming at a cost to our health and well being. Our current behavior, if not checked, will continue to result in a host of health related problems, unrestrained stress and resulting unhappiness.

It’s time for a shift in our values and perspective, starting by slowing down! It is a conscious choice that many are adopting through exercise,  yoga, meditation and deep breathing exercises. Giving yourself permission to check out and hang out in a hammock may be life changing. So, take time for life! Decide today that you won’t let work and stress overwhelm you.

4. Banish negativity!

Self-esteem and confidence are key to our happiness and yet 80% of American women are dissatisfied with their appearance. Americans had 11 million plastic surgery procedures in 2006 and 333, 000 of those were performed in the U.S. on women 18 years of age and younger! How did our definition of beauty get so warped?! Today’s epidemic of plastic surgery is a barometer of women undervaluing their inner and outer beauty and it’s time for a change.

We have it all backwards! Instead of focusing on plastic surgery and dieting to achieve a healthy body, we need to focus on healthy living. A fit and healthy body is a by-product of a balanced, healthy life-style.

And, what happened to valuing inner beauty? Instead of trying to repair our broken confidence with this band-aid approach, we need to look deeper and search for personal strength and beauty within ourselves. Women need to return to a “girl state of mind,” meaning we need to be happy in our own skin, not influenced by the media and confident with our inner beauty. We need to pay attention to negative self-talk and turn any negatives into a positive, soul-nourishing inner dialogue.

5. Creative expression

According to psychologist Abraham Maslov’s hierarchy of needs, creativity, along with morality and spontaneity is among our highest human needs and leads us to self-actualization. To achieve happiness and tap into our deepest human needs, we need to express our creativity. Tapping into your creativity through art, photography dance, writing or music can help alleviate stress and help you connect with your higher self.  Think of an activity that allows you to completely loose track of time and this is probably your go-to creative pastime. For many, work may offer creative expression. Perhaps you are a marketer or entrepreneur, a writer or fashion designer and are doing what you love for a living. For others, choosing a past time that allow you to rediscover your creative energy through wood working, scrapbooking or belly dancing class will go a long way towards bringing you joy, vitality and a sense of pride.

It’s never too late to improve your health and well-being. The small steps you take today can become huge strides in protecting your health in the future. In not much time at all, you can lose weight, strengthen and tone your muscles, reduce stress, tap into your creative energy and improve your self-esteem.

It’s a new year and a great time to begin making changes towards healthier living. “You have the power to change anything, because you are the one who chooses your thoughts and you are the one who feels your feelings,” says Michael Bernard Beckwith, minister, author, and founder of the Agape International Spiritual Center in the U.S. Try incorporating these five steps towards change and you will bring vitality, wellness and happiness into your life and awaken to health, confidence and the power of you!

How To Hire a Personal Trainer

So, you’ve been thinking about hiring a personal trainer but hesitate to take the next step, because you’re certainly not an athlete preparing for the 2014 Sochi Olympic games nor a Hollywood actor who just landed a role as the next “Wolverine”? You may be surprised to know that today, people of all fitness, age and economic levels are hiring personal trainers to help them make important fitness and lifestyle changes that they couldn’t achieve by themselves. For the average Joe, a personal trainer can provide valuable expertise, accountability and motivation that you could not achieve alone! Let’s look at criteria for what makes a great personal trainer from educational background and current certifications to that certain “right fit” that works to get you motivated and off the coach!

Elisabeth Parsons, pro trainer for the Canfitpro Personal Trainer Specialist Certification says, “You would never try to repair a car if you’re not a mechanic, so why would you not hire a trainer who is an expert in fitness.” Elisabeth, who is also owner of FIT4YOU and is a Fitness, Nutrition and Lifestyle Coach, believes that everyone should hire a trainer at the outset, especially a newcomer to fitness. “Based on financial and health needs, you can decide whether to continue with a trainer or get a program that you can learn to do on your own,” says Parsons.

The benefits of hiring a personal trainer are numerous. In fact, a well-documented study at Ball State University in Indiana found that the use of a personal trainer for a group of men doing a 12-week strength-training program resulted in a 32% greater gain in upper body strength and a 47% greater gain in lower body strength versus the group not using a personal trainer.

Lori Ferren, Fitness Director at Club Markham believes that there are many benefits to hiring a personal trainer. “Hiring a trainer is great for first timers to the health club scene, because it helps give them confidence,” says Ferren.  She also says a trainer can help give newcomers motivation, structure and safety in a setting that is notoriously intimidating for coach potatoes!

Ferren also extols the benefits of hiring a trainer for her club’s longer-term members who tend to get in a rut, because they have been doing the same things over time and have stopped achieving results. “If members are just paying for a membership; they are just renting space,” she says. To really maximize their time and achieve their goals, Ferren believes a personal trainer can help existing members achieve so much more!

Are you still not sure if hiring a trainer is right for you? Here are five great reasons to hire a trainer:

1.    Accountability: Hiring a trainer provides discipline and routine by having a regularly scheduled appointment. If your workout is scheduled in your agenda or calendar, and you are accountable to someone, you are more likely to keep it.

2.    Safe and Effective: Working with a trainer ensures that you are going through your routine safely and using the equipment correctly, maximizing the effectiveness of your program.

3.    Goal Achievement: Research supports that you are 80% more likely to reach your goals if you are working with a personal trainer. A personal trainer can help you define specific and realistic goals and work closely with you towards achieving them.

4.    Personalized Workout: You will work closely with your trainer to develop a plan based upon your unique goals and they will tailor your program to your needs. If you represent a special population-senior, pre or postnatal, recovering from an injury or training for an event, even more reason to hire a trainer who specializes in one of these areas and who knows how to help meet your specific needs.

5.    Motivation: Your trainer is there to make you feel jazzed about getting fit, celebrate your successes and can make your workout fun!

When looking for a trainer, it’s important that you ensure that he or she has the right credentials. In Canada, the two most recognized personal training certifications are Canfitpro Personal Trainer Specialist (PFS) and Canadian Personal Trainers Network (CPTN). Alternatively, your trainer may have completed a two-year fitness leadership program through Seneca College or George Brown College, a more thorough and intensive training program. Your trainer should also maintain a current CPR, first aid and insurance. Don’t be afraid to ask to see their current credentials!

Elisabeth Parsons encourages clients to ask their prospective trainer to show their certificates and ask for references. “One of the things I would stress to people when hiring a personal trainer is to ask if they are certified and to see their certificate and their insurance,” suggests Parsons. She also cautions that if you fall into a special population, such as high blood pressure, pregnant or senior, you should seek out a personal trainer who has additional knowledge and training in this area of expertise. “Look for a trainer who has pursued additional training,” says Parsons. “The weekend Canfitpro certification course is a good starting base, but additional training is important and shows professionalism on the part of the trainer,” she says.

Club Markham has a personal trainer “wall” that features a photo and bio of each trainer, highlighting their certifications, area of specialty, and their training philosophy, which is helpful for members who are looking for the right trainer to help them achieve their goals.

Finding the “right fit” with your trainer is important, because you’ll be spending a lot of time with them! One of my clients quipped, “I am spending more time with you than my husband!” Since this isn’t too far from the truth, you want to be sure that you are well matched. Your first meeting with your prospective trainer should be like an interview. Lori Ferren suggests going to your first meeting with a clear idea of your fitness goals. “Your trainer should always ask about your goals-make sure they ask this!” she says. In return, you will want to ask how your trainer will help you attain your goals.

Lori suggests you ask your trainer how they are going to motivate you and how they are going to keep you accountable to your goals? “You need to believe that your trainer cares,” says Ferren.  You should also ask your prospective trainer what kind of motivational techniques they would use with you; what kind of workout plan they would design for your; how often they would change your workout; what kind of experience and credentials they have and if they have any current clients you can call for references?

It’s important to “weigh in” on your reasons for hiring a specific trainer. Parsons emphasizes clients ask themselves if they can imagine working with their prospective trainer or did they just hire them because they have a great physique? More importantly, your trainer should be patient, flexible, have good listening skills and be a role model of health and fitness. “Your trainer should get you excited about your program,” says Parsons. “The personality fit is really important,” she adds. “You need to feel that you can connect with them and feel safe working with this person,” she insists.

To find personal trainers in your area, consider asking at your local fitness facility. There are web sites that offer a search in your area for local trainers, such as: www.ineedatrainer.com. You can also look in your local paper, online or in the yellow pages, but word of mouth is probably the most reliable method. If you are interested in having a trainer come to your home to train you, contact Elisabeth Parsons at elisabeth@fit4you.ca.

Your initial consultation, which should be free, should be about establishing needs and setting goals. Don’t forget to use this opportunity to ask questions such as available times for training, rates, refund policy and cancellation policy. Rates vary among trainers from an average of $50-$90 per session, with discounts offered for purchasing multiple sessions up-front. Training with a friend may also help share the cost.

This first meeting is a fact-finding meeting and does not establish commitment until both parties are in agreement. Know that you can still walk away. If your trainer is not certified, has no experience with your special needs (such as pre and postnatal or injury), is not on-time, not professional or if you’re simply not connecting with them, it’s not too late to continue your search!

Your investment in your personal trainer is an important investment in your health and wellness.  If your goal is to have more energy to play with your grandkids, to loose weight, or to live a more healthy life, it’s difficult to put a price tag on the value of that! 

Laughter is Good for Your Health

Laughter is Good For Your Health

“Knock, knock” What’s good for your health and costs only a smile? No joke, the answer is laughter!

“We know that exercising, not smoking and eating foods low in saturated fat will reduce the risk of heart disease. Perhaps, regular hearty laughter should be added to the list.”

Michael Miller, M.D.

From your heart to your immune system, the health benefits of laughter extend far beyond a good mood. Researchers have found that laughter can reduce tension, depression and anger. Amazing things can happen when you laugh. In addition to releasing mood-elevating chemicals like serotonin and endorphins, a good belly laugh can trigger an immediate physiological response: your heart rate increases, your blood vessels expand and you take in more oxygen. Laughter also has many social benefits; it is a great icebreaker and plays an important role in intimate relationships. Undeniably, laughter is a universal language that connects people together and it can be contagious! Want to put a little mirth in your mood? Read on to learn how to bring more laughter into your life and reap the amazing health benefits of a good giggle!

Since research supports that there are many health benefits of laughter, it makes a lot of sense to lighten up! According to the Mayo Clinic, an undisputed authority on health and wellness, laughter has both short-term and long-term health benefits. Laughter has the power to do more than just lighten your mood.  Since a good belly laugh enhances the intake of oxygen-rich air, it stimulates your organs, including your heart, lungs and muscles. Endorphins released by the brain after a good chuckle can act as the body’s natural painkiller. Laughter reduces levels of stress hormones such as cortisol, epinephrine and dopamine and increases health-enhancing hormones and infection-fighting antibodies.

Laughter can also stimulate circulation and aid muscle relaxation, all of which do wonders to reduce physical symptoms of stress and increase resistance to disease, not to mention an improved mood and positive outlook!

The American Cancer Society has a webpage dedicated to humor therapy for patients interested in a more modern and unconventional approach to dealing with illness. Although the organization admits there is no scientific evidence to support that laughter can cure cancer or any other diseases, it can play an important role in helping patients cope with their physical pain and emotional stress.  Although more studies are needed to clarify whether laughter may make its way into the mainstream as an effective treatment for disease, we know that it has many benefits for patients undergoing treatment, including influencing positive physiological changes, reducing stress and increasing sense of well being.

One doctor, who believes that laughter is the best medicine, is Dr. Madan Kataria, a medical doctor from Mumbai. Dr. Kataria is the founder of the Laughter Yoga Clubs movement that has grown from one meeting in a park in India in 1995 to over 6000 Laughter Yoga Clubs in 60 countries today. A cardiologist, Dr.Kataria, who in researching the benefits of laughter, found several studies to support profound physiological and psychological advantages of a good giggle! Laughter Yoga Club became a way he could deliver these benefits to his patients and others.

Marjorie Moulin, a certified Laughter Yoga Leader and co-founder of the Richmond Hill Laughter Yoga Club, trained with Dr.Kataria and offers laughter workshops to corporations and to the public in York Region. The Laughter Yoga Club has been in operation for six and a half years and now has five hundred joyful members! Instead of waiting for a condition to laugh such a joke, a funny movie or stand up comedy routine, Laughter Yoga uses exercises, tools and silly scenarios to promote laughter! “The body doesn’t know if laughter is fake or real. It’s so silly, but it becomes contagious!” says Marjorie. After regularly attending class an average of four to five times, laughter yoga practitioners begin to discover the inner spirit of laughter and what at first may feel forced or fake becomes a natural response. 

Our instructor, Marjorie, begins our class with everyone seated in a circle. We are instructed to introduce ourselves, tell the group what we like about summer (it can be benign as “I don’t have to shovel snow”), and laugh wholeheartedly at each other’s reply! My left brain is saying all the while, “this is weird,” and, “I feel uncomfortable” but I play along. Next we clear the chairs away and stand up to act out various scenarios such as we just got our Visa bill and mime to our classmates the devastating amount with finger pointing and belly aching laughter as though it is funny news! Still some discomfort, but I’m starting to play along. Between each mimed skit, we breathe “ho, ho, ha, ha, ha,” together to oxygenate our lungs. By the time, she turns on Gangham Style and we are instructed to pull out our best dance grooves, I am in my element. Now warmed up, together we take turns doing a dance move that everyone has to mimic. We finish back seated in our circle and now take turns shaking a maraca with our chosen rhythm that the group has to copy. By this point, our giggle reflect is well oiled and the contagious effect of the group laughter has set in. We get silly and completely giddy and can’t stop laughing. It’s like hanging out and recounting old stories and good times with the best of friends, except that we are all strangers. Amazed at how laughing together can create a connection and a bond, I leave feeling sad to say goodbye to my new giggle buddies, but smile the whole way home!

There are numerous benefits to Laughter Yoga according to Marjorie. “Laughter Yoga teaches people to be playful,” she says. “Also, stress causes 70-80% of our diseases. Normally, we only use one quarter of our lung capacity, but in Laughter Yoga the idea is to breathe deeply which oxygenates our lungs. In turn, we exhale carbon dioxide, reduce cortisol levels, resulting in a reduction in stress,” says Marjorie.

“Another benefit of Laughter Yoga is that it brings people together,” she says. Yoga means “to connect” and when you combine laughter and yoga you have a magically unifying practice. Laughter is especially important in intimate relationships. “The body uses different hormones for happiness than for anger, so what happens is that laughter diffuses anger,” says Marjorie. “It’s great for couples,” she adds.

Laughter is great for bringing people together, because it is a language shared by all humans. A study led by Professor Sophie Scott at The University College London, comparing British test subjects and people living in an isolated part of Namibia in south west Africa, supports that basic human emotions such as happiness, anger, fear, sadness, disgust and surprise and the sounds associated with the expression of these emotions are universal. One positive sound that was particularly well recognized by both groups was laughter. Subjects from both cultures agreed that laughter signified amusement, exemplified by the feeling of being tickled. Laughter may be a universal language shared not only by humans but also chimpanzees and other mammals, which also laugh when they are tickled. Interestingly, this suggests that laughter has deep evolutionary roots, possibly originating as part of playful communication between young infants and mothers.

So if you want to reap the many benefits of laughter, including reducing stress, connecting with others, becoming more joyful and playful and improving your overall health, perhaps making a commitment to Laughter Yoga is the right thing for you. The best advice Marjorie says she can give to others is, “don’t wait for a condition to make you laugh,” she says. “Children laugh on average 300 times per day and are naturally joyful. In contrast, adults only laugh on average four times per day. Laughter Yoga is a commitment to make laughter happen,” says Marjorie.

If you are looking for other ways to improve your underdeveloped funny bone, take heart because humor can be learned and practiced in many other ways. Try posting photos or comic strips at home or at the office or keep funny movies or comedy tracks on hand for a quick chuckle.” Try to find a way to laugh about your own situations and watch as others share a laugh at your ability to be self-deprecating. As the old saying goes, “laugh and the world laughs with you!”

Neuroscientist Sophie Scott decided to prove this adage, so in another study on laughter, her findings supported that laughter is in fact contagious. “We’ve known for some time that when we are talking to someone, we often mirror their behavior, copying the words they use and mimicking their gestures. Now we’ve shown that the same appears to apply to laughter, too, at least at the level of the brain,” says Scott. As with Laughter Yoga, learning to laugh may feel forced at first, but if you continue to practice laughing, it not only becomes more natural, but it becomes contagious and soon you’ll find others around you responding with a smile or a chuckle, too!