Fitness Plans

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An All Around Yoga Exercise: 12 Step Salute To The Sun

One of the all-around yoga exercises is the 12-step salute to the sun. Do it once or twice when you get up in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax; insomniacs often find that six to 12 rounds help them fall asleep.
1. Stand with your feet slightly apart, palms together, thumbs against your chest.
2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.
3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can’t touch the floor, go as close as you can.) Bring your head in toward your knees.
4. Slowly inhale, bend your knees, and if your fingertips aren’t outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.
5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane. Make sure your stomach is pulled in.
6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.
7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body – from the navel down – should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds.
8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position.
9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.
10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.
11. Slowly inhale, raise your arms up and stretch back as in position 2. Don’t forget to tighten your buttocks. Hold for three seconds.
12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.

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How To Start

You can get audio or video tapes that give breathing instruction and teach relaxation techniques at health food stores, bookstores, and by mail order. It’s probably fine to learn breath and relaxation from a tape or booklet, but don’t try the yoga exercises without a skilled teacher. He or she can make corrections, caution you when necessary, and help you to adapt poses, if you need to.
It will be worth it to you to spend a little time finding an instructor who is right for you. Your diabetes nurse educator or other health care professional may be able to recommend a yoga instructor. Get referrals for a yoga instructor as you would for any professional you might wish to consult.
Yoga instructors aren’t required to be certified, but many are, through many different programs. Ask prospective teachers if they are certified. A certified teacher isn’t necessarily better than someone who isn’t certified, but it’s something to consider.
Yoga is fun, healthy, and calming. It’s a wise way handed down over several thousands of years. There is little danger in yoga, and even a little progress brings with it freedom and peace of mind.
Although most people with diabetes can exercise safely, exercise involves some risks. To shift the benefit-to-risk ratio in your favor, take these precautions:
Have a medical exam before you begin your exercise program, including an exercise test with EKG monitoring, especially if you have cardiovascular disease, you are over 35, you have high blood pressure or elevated cholesterol levels, you smoke, or you have a family history of heart disease.
Discuss with your doctor any unusual symptoms that you experience during or after exercise such as discomfort in your chest, neck, jaw, or arms; nausea, dizziness, fainting, or excessive shortness of breath; or short-term changes in vision.
If you have diabetes-related complications, check with your healthcare team about special precautions. Consider exercising in a medically supervised program, at least initially, if you have peripheral vascular disease, retinopathy, autonomic neuropathy, or kidney problems.
Learn how to prevent and treat low blood glucose levels (hypoglycemia). If you take oral agents or insulin, monitor your blood glucose levels before, during, and after exercise.
If you have type I, and your blood glucose is above 250 milligrams per deciliter, check your urine for ketones. Don’t exercise if ketones are present, because exercise will increase your risk of ketoacidosis and coma.
Always warm up and cool down.
Don’t exercise outdoors when the weather is too hot and humid, or too cold.

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Golf Fitness Evaluation Is The First Step Towards Improving Your Game


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Andrew Wilson

Golf fitness evaluation can be an invaluable tool in helping any golfer to assess where they currently stand and thus help them reach a decision of what they can do to improve. Tip: Before purchasing a used club, check its head. If a club is worn out, you can tell by looking at the head.It is now an accepted fact amongst golf experts that an improvement in golf fitness almost always means an amazing improvement in the quality and standard of play by any golfer, whether in the junior level or a senior citizen, and irrespective of whether they are male or female.Tip: A helpful tip when it comes to golf is to consider checking with a golf professional before buying a new club or set of clubs. This is crucial since you need to know what clubs work best for you and so you can get information on the latest clubs.In the old days it was rare for golfers to think of anything like golf fitness evaluation. In fact the word “exercise” could have been classified as a dirty word in golf. Tip: Prior to hitting the ball, be sure to take a nice, deep breath to cleanse yourself. This can minimize nerves and assist you in focusing on the ball as you step up to address it.In those days golf was considered a gentleman’s game where most played an almost entire game while hardly breaking into a sweat. Therefore exercises and golf fitness evaluation programs were virtually unheard of. But times have changed. The modern game has changed and golf-specific exercises are the rule rather than the exception amongst professionals and so are golf fitness evaluations.Tip: Do not get caught up in trying to assume an unnatural stance. Practice concentrating on the ball without using a club.Even amongst amateur golfers who are serious about improving their game, it is important to do an evaluation of ones’ golf fitness. Without any evaluation of your current golf fitness level followed by som… Read more

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A Golf Fitness Exercise Program Will End Your Frustration On The Course


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Andrew Wilson

Even as you read this article, golf fitness exercise programs continue to positively revolutionize the games of many golfers around the country and indeed around the world. A golf fitness exercise program plays a major role in helping many golfers achieve consistent and good results on the course with their swing.Tip: It may sound unbelievable, but miniature golf can actually make you a better golfer. Your short game will be better from the practice you do on the miniature obstacles.Still many golfers are yet to fully appreciate the potential of a golf fitness exercise program and many are not aware of the fact that they usually have a huge impact on a golfer’s game.Tip: When you’ve reached the location of your ball on the green, inspect the grass around your ball, and repair any divot marks. When a high flying ball lands on the green, it can cause a depression in the grass that will hinder a golfer trying to putt in that area after you have moved on to the next hole.A golf fitness exercise program will tend to concentrate on the muscles and parts of the body used when playing golf and especially during the golf swing. A useful golf fitness exercise program will be able to help any golf attain more flexibility as well as strength on the course. It is important to remember that most of the body is used for a golf swing.Tip: Golf is a sport that utilizes your entire body while you play. It is important not to rely on just the arms, but instead to utilize both the upper and lower body together as a solid unit.Right from the feet to the knees, hamstring and hip, the lower part of the body is critical to the golf swing. Then there are the more obvious participants in the body like the arms and upper body and neck.A golf fitness exercise program does a significant job of ensuring that most of these muscles are ready for the strain that golf usually exerts on th… Read more

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Use A Golf Training Club To Quickly Improve Golf Swing Speed


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Andrew Wilson

Using a golf training club is one of the most effective ways to increase golf swing speed and power. You can’t get anymore golf –specific than using a golf training club. Tip: Stand around four feet in back of the ball, and focus on the spot that you’re trying to send it. Make sure to consider elevation, wind and other factors that can affect the outcome of the shot.There are many golf training clubs on the market and new ones coming out every year; but the one I’m talking about is a weighted golf training club. When you can literally mimic your athletic movement with resistance, you stand the make the biggest improvement…and quickly.Tip: If you get to a point where you notice that your swing is simply too quick, try relaxing your grip. This can be fixed quite simply by just letting your club head be heavier and so you can feel it more as you swing.The goal of most strength coaches and trainers is to come up with exercises that closely resemble that particular athletic movement, but with some for of resistance. It could be handweights (dumbbells), medicine balls, tubing, or even a stability ball.Tip: Get acquainted with your golfing partners if you’re playing with strangers. Remember that social interactions are important in golf, since you are going to spend at least four hours with the same group.The direct impact on a golfers swing using a golf training club is an almost immediate increase in driving distance. This is because you are training your golf muscles during the movement, through the same (or even bigger) range of motion, with many repetitions.Tip: When your technique is still in the works, you can get the most striking power if you do not bring the club back all the way behind you. Drawing your club back can enhance the power with which you strike the ball, but if you overdo it, you can negatively impact your posture, causing you to miss striking t… Read more

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Insomnia

Sleep is an essential part of good health. A good night’s sleep can help you feel good, look healthy, work effectively and think clearly.

But sleep is not always so easy to come by. If you sometimes have trouble falling asleep or staying asleep, you’re not alone. A 1991 Gallup study found that more than one-third of all Americans suffer occasional or chronic insomnia.


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People often are surprised to learn that daytime drowsiness is not an inevitable, harmless byproduct of modern life, but rather a key sign of a sleep problem that could be disastrous if not treated.

Recent figures show that nearly a quarter of the population regularly cannot go to, or remain asleep, and every year doctors write out more than 14 million prescriptions for sleeping tablets.

The causes of sleeplessness are many and varied. ‘It can be due to a medical condition, such as chronic pain from rheumatism or arthritis,’ says Professor Jim Horne, who runs the Sleep Research Laboratory at Loughborough University. ‘Or it can be chemical, as a result of drinking tea, coffee or alcohol. Chronic or long-term insomnia is often associated with depression or anxiety, and environmental factors certainly contribute.’

And sleepless nights, staring wild-eyed into the darkness, are worse than bad dreams,

For too many people–an estimated 9percent of the American population–a good night’s sleep is an elusive goal. The consequences of fatigue from chronic sleeplessness include accidents in the car and at work, a dramatically increased risk of major depression, and worsening physical illness.

Immediate relief is available, in the form of hypnotic agents, for persons who have difficulty in falling or remaining asleep or who cannot obtain restful, restorative slumber. However, long-term improvement usually involves behavioral therapy. These therapeutic approaches must be integrated if the patient’s short- and long-term needs are to be addressed.

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The Secret To Golf Swing Consistency


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Andrew Wilson

Golf swing consistency is the goal of every golfer. You know you can hit that one in a million shot that you talk about at the 19th hole…but how about making that shot happen more often?Tip: It’s important to simply find a set that complements your game. Remember, individuals back then were using wooden clubs.The are many aspects to golf swing consistency that can make it seem overwhelming and unachievable…but there is one aspect that every golfer should consider, that will have a dramatic impact on golf swing consistency.Tip: Shots that push out to the right are often the result of your body sliding to the left during your swing. Try concentrating on releasing your hands to the ball faster during your downswing.We know golfers hit hundreds of balls every week. They take lessons with some success, but not 100% satisfaction. It’s fun buying new clubs, but did they really make a difference? Did you lower your score by 4-6 strokes? Tip: Know the ideal use of every club before you start playing. Knowing whether you should select a wood, iron, wedge, or other club can help ensure that your ball always ends up where it should be when you are on the course.When trying to achieve a higher level of golf swing consistency, the mechanical component comes in to play. But digging a little deeper will get you to the ‘real’ answer to your lack of golf swing consistency.Tip: Stand a few feet behind the ball and locate where you’re going to send it prior to addressing it. This is the time when you should also assess wind speed and direction.If it’s not hitting more balls…or taking more lessons…or buying more equipment what could it be? What’s left to work on? Am I getting warm yet? Are you following where I’m going with this? We’ve just eliminated what seems like everything haven’t we?Tip: It is best to grip your club with moderate intensity. If you hold the club too tightly, your golf shots are g… Read more

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