November 2013 Archives

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Cure For Modern Day Stresses

Yoga is a 3,000-year-old, Hindu discipline of mind and body that became known in Western society with the hippie generation of the Sixties and early Seventies. Its image as a mystic practice is disappearing as fast as the stressful aspects of the Eighties are appearing.
As an effective method of stress management, yoga is spreading into the business world, the helping professions, nursing and old age homes, and is used in the treatment of alcoholics, hyperactive children and youngsters with learning disabilities. Yoga centers are getting stiff competition from adult education classes of community colleges, boards of education and parks and recreation departments.
The meaning of yoga is union of the body, mind and spirit with truth. There are many kinds of yoga to study, and there can be endless years of practice for the willing student.
Hatha Yoga is among the most popular forms in the west. It emphasizes the practice of postures, which stretch and strengthen the body, help develop a sense of balance and flexibility, as well as body awareness and mental concentration. All forms of yoga incorporate the practice of proper breathing techniques for relaxation, to rest the mind from its constant chatter, to experience an internal calm, and to energize and purify the body.
As stress levels in society reach new heights, Raja Yoga, the yoga of meditation, is growing in popularity in Western society, while others, such as Krya Yoga, the yoga of cleansing, and Mantra Yoga, the yoga of chanting, not surprisingly, have little appeal for newcomers.
Stretching and toning, though beneficial, aren’t the primary reasons people turn to yoga. Newcomers are hoping that yoga will provide them with a means for handling stress and diffusing tension. The difference between exercise and yoga is that yoga has a meditative quality.
A lot of people are exercising for the psychological benefits and trying many of the Eastern activities, like yoga and tai chi. Yoga seems to have a calming effect on people.
And the techniques work on children as well as adults. When your children are quarreling, ask them to stop what they’re doing, raise their arms over their heads, lean forward and breathe deeply to help diffuse their anger. It definitely helps them to cool it.

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The Ill Effects On Fitness When Living A Sedentary Life

Nearly all of us lead sedentary lives, which is not often by choice. The advancement of computer technology, cable TV, gaming consoles, and mobile technology have ushered in a new an interesting era that has made us very sedentary, sitting behind our desks or on couches for long hours at a time.

Tip: Walking will help to increase fitness and is a fantastic workout. If you use your heel to push off and on to your toes last you will not put as much pressure on your calves.

Even individuals that have not yet succumbed to using smart phones, tablets, watching TV, or using a computer have become overweight by lack of exercise. Over time, the body develops ill effects on its fitness or lack of fitness, which can cause major issues with their health. However, there are effective steps that can be taken to improve health and become physically fit.

Get Going


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Tip: One way to improve your fitness is calorie counting. You need to keep track of your calories because your calorie balance determines how your weight changes from day to day.

Getting up and moving around is the best way to get started maximizing the benefits of living healthy. Instead of simply joining a gym, consider taking long walks after lunch and dinner every day. Walking a minimum of 30 minutes can make a dramatic improvement on an individualís health, and help them lose weight quickly.

Tip: Don’t be scared! Also try biking for a fitness alternative. Bike to work as a healthy alternative to driving.

Remember that one pound of unwanted fat is a result of consuming 3500 cal of unneeded food. Quickly reversing this trend can be used as an effective method to lose weight. By cutting out 500 cal from your diet every day, you can lose one pound of fat. This one simple method, in the course of one year, can eliminate 50 pounds of unwanted fat.

Tip: Mix up your workout routine with a variety of exercises. This keeps you motivated to workout every day.

However, the process of losing weight can be accelerated through exercise. Walking 45 minutes a day can typically burn 350 cal. A simple walk of 45 minutes every day, over the course of two weeks, can help the individual lose an additional pound of fat. This means over the span of one year, the person can lose an additional 25 lbs. of weight.

Working out Indoors

Tip: Peddling between 80 and 110 rpm on your bike is a good pace to keep. This means that you will be able to ride for a longer time and much faster without straining your knees and getting tired.

On rainy days, or during the cold season, consider buying a treadmill and using it in the home. Placing it in an additional room, or down in the basement, allows you to perform cardio exercise even when the weather outside is nasty. In addition to walking flat on a treadmill, consider elevating it to 5∞. The simple incline over the course of your 45 minute workout can burn off an additional 2 pounds of fat every two weeks. That represents 100 pounds or more over the course of one year.

Tip: m. N/A Waking up just a little earlier and starting with a low-impact exercise routine can help you acclimate to early-morning workouts.

There is a significant benefit to living a healthier lifestyle. By losing all the unwanted pounds and inches you currently have, you can minimize your potential of heart disease and other cardio issues. You can significantly lower your blood pressure, and help minimize your bad cholesterol levels. In fact, just typical exercise and a healthy diet is all that is required to transform your health and fitness into something more positive.

With all the components available to a living easier lifestyle including the dishwasher, washing machine, television and other components itís time to make better choices. There are now ways to perform routine exercise to gain back your health, and physical fitness.

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Weight Training For Women

If you look at fitness magazines for women you will find a lot of suggestions for cardio routines, articles on toning certain body parts, and strength training using light dumbbells. The truth is that women should strength train just as men do for full body health and fitness. Unfortunately this message has not been widely spread, and women are missing out on this important aspect of fitness.

Tip: If you can find an exercise you enjoy, you’ll be more likely to stay committed. If you find something you enjoy, you might actually anticipate your workout positively.

Most women want to slim down and be smaller. A common misconception is that if they lift heavy weights they will become big and bulky like men. That could not be further from the truth, as due to hormones and the way the bodies of men and women differ, it is a lot easier for men to put on muscle. By lifting heavier weights women will get some muscle definition but stay lean, unless they are using supplements specifically for that reason.


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Tip: If you want to get more fit, walk more. Walk heel to toe by pushing off with your heel first and your toes last, to increase the effort being put out by your calves.

Weight rooms can be intimidating places for women, especially if they are not familiar with proper form for exercises. They are usually male dominated and women can feel alone and self conscious if there are not other women around. To avoid possibly feeling uncomfortable women will just avoid the free weights and instead use another part of the gym, which is a shame. If there is more knowledge given to women about lifting heavy weights, they will feel more confident about joining in and not feeling alienated.

Tip: If you have difficulty staying motivated to continue your fitness program, you should consider mixing things up with a variety of fitness classes. By opting for different classes you may discover a class that you love.

This is not to say that cardio does not have its benefits. It is great for your heart and lungs, can reduce the risk of diseases, and can improve cholesterol levels. Both men and women will benefit from cardio exercises, but it should not be marketed as the only solution to weight loss for women. By building muscle, more calories are burned over the course of a day and with a healthy diet, that can result in weight loss.

Tip: In order to apply basic body building techniques, one thing you do is lift heavier weights for fewer reps. Start with a specific muscle group of your choice, such as your chest.

When starting any new exercise routine, it is important to talk to your doctor about your plans and get the okay to proceed. After that, where do you start?

Tip: It’s a great idea to jot down a few notes about your day’s exercise in a fitness journal. Be inclusive; you should note down not just your scheduled workouts but also any extra opportunities you had to be physically active.

Hiring a personal trainer can be a big help to women new to lifting weights. They will be able to keep an eye on your form to make sure you are doing the exercises right, which is important to help prevent injuries. They could also suggest routines that are suitable for your fitness level.

Tip: Get started with the exercises you loathe the most. This is because people tend to stay away from exercises they are particularly weak in.

Some people do not enjoy exercising in public, in which case online is a great tool available to help learn new exercises. There are many websites devoted to weight lifting that include detailed videos made by professionals to watch at home. Especially if you are exercising alone, it is important to keep the weights light when trying an exercise for the first time. Once you are familiar with the proper form you can add more weight.

There are many reasons women have shied away from lifting heavy weights, but that should no longer be the case. It is time to ignore the media and instead focus on becoming strong. For full body health and fitness, both men and women should add strength training into their exercise routines.

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Can The Newer Technology Of Golf Clubs Improve Your Score?

The newest golf clubs are much more high tech than even a few years ago. It seems easier than ever before to improve your game with a new golf club. The modern golf clubs are more lightweight and have larger sweet spots. They’re designed to help you hit more consistent shots, while allowing more room for mistakes. The old blade style (solid club head with no cavity back) golf clubs left no room for error. You had two choices, hit the golf ball perfectly or settle for a bad shot.

Tip: Each one of your clubs has the ideal spot from which optimal shots can be produced, this is known as the “sweet spot”. Practice with these clubs to make sure you know where your sweet spot is and how to hit it each time.


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Does every new club you buy help to lower your score? We all wish it were that simple. Focusing solely on the invention of newer, better golf clubs can give you false hope. To explain: most of the amateur golfers out there now are expecting the golf club to fix problems with their swing. This attitude can leave you very frustrated and also help in emptying your wallet.

Tip: Make sure you are playing with others of your level to keep your confidence up. Try playing on courses that are designed for beginners.

When the focus is on improving your game, there are many other aspects to consider. Sure, having a good set of well fitted clubs, and golf balls that perform better is helpful, but so is your training. The core to playing successfully in any sport is to have a proper routine that consists of strength, flexibility, and balance exercises, as well as consistent practice. Golf is no different.

Tip: Seek out a golf simulator in your neighborhood. Alternatively, you can practice your swing at home or in the backyard.

High demands are repeatedly placed on the muscles used in the golf swing. In the normal golf swing the lower back and other core muscles are of prime importance. If your core muscles aren’t strong enough, your body will make adjustments to transfer the force. This can compromise your ability to play consistent golf.

Much can be done to improve your game with just minimal effort on a regular basis. By regularly doing exercises to strengthen and improve the flexibility of muscles, you’ll see marked improvement in your performance. While the clubs can help for the best overall results, condition the body so it’s capable of getting the most from your new clubs.

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The Best Way To Eat Right Is To Eat Often

The best way to eat right is to eat often. Let me explain. Whenever you eat food, your body converts the carbohydrates into glucose, or blood sugar. It is your blood sugar level that can make you feel hungry — and also feel either energetic or sluggish. It is what causes your body to either burn fat or to store it up.


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Tip: If you still have not reached your fitness goals, you can improve your level of confidence by purchasing an attractive item of clothing to wear to your workouts. It could be the fancy new shoes you’ve had your eyes on or a simple cute workout shirt.

Your body’s pancreas produces insulin that is a vehicle to carry glucose to all the different parts of your body. When you eat refined sugars and starches they quickly turn into glucose. Your pancreas, receiving this jolt, goes immediately into overdrive to make enough insulin to carry all this sugar. Meantime, your brain gets a message that your body has lots of available energy. It then tells the body to ìstop.î Your body then stops burning energy and begins storing it as fat for future use. That’s why when you eat too many refined carbohydrates you get fat. Why, then, do we say the best way to eat right is to eat often?

Tip: Are you short on time? Break your workout into two sessions. You do not have to increase the amount of time you are working out, just divide it in two.

Part of the job of insulin is to remove too much sugar from the blood. Whenever you have an insulin surge it will drop your blood sugar level quickly. This experience is often called a ìsugar lowî and will make you feel tired. In addition, low blood sugar also makes you feel hungry. If you pick up more refined carbohydrates you will once again flood your body with another surge of sugar — triggering yet another insulin surge and still another sugar low. The cycle repeats itself over and over again.

Tip: Release your fear. Biking is a great low impact alternative to running.

You can see why crash diets are bad. When you don’t eat your body slows your metabolism and stores fat to be used as a future source of energy. When you don’t eat for days your body thinks it’s starving and does everything it can to store fat. Any energy you expend starts coming from muscle — which is why starving people look emaciated and unhealthy.

Tip: Although treadmills are a great workout option, it may be better to run outside. Treadmills are a great bad-weather substitute, but there’s nothing quite like running on pavement.

The best way to keep your body burning fat efficiently is by maintaining a healthy level of glucose — thus, the best way to eat right is to eat often. When you eat several small healthy meals throughout the day your blood sugars stay level and your body runs at top efficiency. The best thing about eating small frequent meals is that you won’t feel hungry and tempted by junk food.

Tip: Always check your shoes when you go out to exercise and ensure that they are ideal for the conditions. If you were shoes that are properly designed for a specific activity, you risk leg and foot injury.

Now let’s shift the emphasis to eating the right foods. Your meals should be healthy and the portions measured out ahead of time. Instead of eating three big meals a day you will eat five or six small meals. They should include foods that are high in healthy fiber (good for regulating your glucose level), natural protein found in nuts and legumes, fresh fruits and green, leafy vegetables.

The best way to eat right is to eat often. When you do, your body will maintain healthy blood sugar levels. You won’t experience sugar lows that make you feel drag and feel tired; instead you will have lots of energy. And the best part of all is that you will never feel hungry!

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Basic Yoga Postures And Their Variations

1. THE COBRA Do this in easy stages. Lie down, face prone, legs tightly together and stretched back, forehead on the floor. Put your hands, palm down, just under your shoulders. Inhale and raise your head, pressing your neck back, now use your hands to push your trunk up until you are bending in a beautiful arc from your lower spine to the back of your neck. You need go no further than this. However, if you are supple enough, you can now straighten your arms completely, bend the legs at the knees and drop your head back to touch your feet. Even if your head goes nowhere near your feet, drop it back as far as possible and hold the posture with deep breathing. Come out of the posture very slowly, returning to the face prone posture. Relax with your head to one side. Repeat.
2. THE BOW This is also an extreme version of the simple bow. It is surprising how many children can do it immediately. Take it, once again, in easy stages. Lie face prone on your mat. If you are very slim have a nice thick, padded mat for this one. Inhale and bend your knees up. Stretch back with your arms and catch hold of your ankles, keeping fingers and thumbs all together on the outside. Inhale and at the same time raise your head and chest, pulling at your ankles and lifting knees and thighs off the floor. Breathe normally, trying to kick up your legs higher and lifting your head up. You are now bent like a bow, balancing the weight of your body on your abdomen. You can stop right here but if you can still stretch further, then slide your hands down your legs, lift them higher, keep the knees together and pull back as much as you can. Hold for a few normal deep breaths, then relax back to the face-prone position, head to one side.
3. THE SHOOTING BOW In Sanskrit this is known as Akarna Dhanurasana and one leg is drawn up like a shooting bow. Sit with both legs stretched out in front and back straight. Reach forward with both hands and clasp your feet, catching the right foot with the left hand and the left foot with the right hand. Inhale, bend the left knee and pull the foot across the body, close to your chest, pointing the elbow up and twisting the body slightly to the right. The left hand stays firm and tight, holding the right foot. Hold posture with normal breathing, release slowly, and relax. Repeat on other side. In the beginning it is enough to hold the bent left leg with the right hand. When this is easy, stretch down and hold the left foot with the right hand. Continue to pull on the left foot, lifting it higher on each exhalation.

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Yoga For Modern City Life: Yoga Is Now A Lifestyle

Is it any surprise models are wrapping their wrists in mala beads, fashion designers are heading off to India for yoga retreats and there’s a new line of active wear that takes its name from the Sanskrit mantra om.

To the uninitiated, yoga is pretzel-like poses and a dim memory of the Beatles visiting the Maharishi in the 1960s.

Gurmukh Kaur, the Center for Living’s white-turbaned founder, travels by limo — in a blaze of camera strobes — with one of her students, singer Courtney Love.

What she does is kundalini yoga, Ms. Love told a reporter covering the bash for fashion-bible Women’s Wear Daily. It’s better for me than Prozac — and the clothes are nice, too.


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Ms. Love is hardly the only celebrity singing the praises of yoga — or helping to catapult the 5,000-year-old practice onto the cutting edge.

Yoga Zone, a hip New York yoga studio with a half-hour show weekdays on cable’s Health Network, has an entire catalog dedicated to the joy of yoga. In addition to the predictable range of videotapes, nonslip mats and meditation cushions, there are multiple pages of clothing and accessories.

Cotton-Lycra hipsters are the definitive Yoga Zone look for practice and beyond. Spaghetti-strap camisoles and halter tops with subtle embroidered logos come in black, slate, garnet, moss green and other quiet but current colors.

Even the jewelry has a fashion angle: Pendant necklaces with the Chinese symbol for clarity or the Sanskrit symbol for om are crafted by the hot fashion duo Me & Ro.

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