Universal Principles of Yoga (Part 5)

Kundalini Yoga: Is unity through awakening psychic nerve force, which indicates the depth of this Yoga style. Kundalini Yoga is sometimes referred to as the "Mother of all Yogas." On the surface Kundalini Yoga might resemble Hatha Yoga, but the emphasis on the subtle body, chakras, mantras, meditation, and Pranayama is presented in a uniquely powerful way.
Kundalini Yoga was cloaked in secrecy until Yogi Bhajan gave a lecture in Los Angeles during January of 1969. Until that time, most information about Kundalini Yoga had been exchanged verbally from teacher to student. So, this was the beginning of Kundalini Yoga teaching "going public."

The awakening of Kundalini energy starts with focusing on dormant energy at the base of the spine within the first major Chakra; also known as the Muladhara Chakra. Through asanas, coordinated Pranayama, Japa (repeating mantras), and meditation, the Kundalini energy is sent up the spine to the Sahasrara Chakra at the crown of the head.

Samadhi, also known as intuitive enlightenment, is one of the most sought after results of Kundalini Yoga practice. Therefore, Kundalini attracts a much different type of student and Yoga teacher from what is most commonly found in a Hatha Yoga class. This is neither right, nor wrong, but most Hatha Yoga students are not usually pursuing a spiritual transformation process.

As a side note: Kundalini has taken a few verbal assaults, from religious fundamentalists, for being a bit mystical and a little harder to understand. Based upon my own experience, Kundalini Yoga sessions will purge negative energy from your mind and body. Only positive results can be gained in the study of Kundalini Yoga, under the supervision of a competent Kundalini Yoga teacher.

Mantra Yoga: Is unity through sound. Mantra Yoga is also referred to as Japa Yoga and the repeating of particular Mantras will cause sensory withdrawal (Pratyahara). This is, in fact, easier for most people to accomplish than meditation and it allows the Mantra Yoga practitioner to remove negative energy from the body, mind, and spirit.

In Sanskrit Mantra literally means "tool for thinking" or "tool for thought." The purpose of Mantra Yoga is to achieve salvation through unity with the supreme consciousness, which you many people refer to as God, Brahman, Yahweh, Jehovah, or Allah. The repeating of Mantras, which is also known as Japa, is in fact prayer. So, Mantra Yoga may not look like much "from the outside looking in," but it is a deeply spiritual, powerful, and rewarding Yoga practice, in its own right

Universal Principles of Yoga (Part 4)

Universal Principles of Yoga (Part 4)


By: Paul M. Jerard Jr.











Karma Yoga: Is unity through work and particularly through the act of selfless service. Along with Jnana Yoga, Bhakti Yoga, and Raja Yoga; Karma Yoga is often considered to be one of the four most advanced forms of Yoga. To take selfless action, without expectations, or seeking a reward, is one of the keys to Karma Yoga and also enlightenment.



When I think of Karma Yogis, the first that would come to mind is Mohandas Karamchand Gandhi, also known as Mahatma Gandhi. His model of peaceful resistance for civil rights has been successfully copied since, but most importantly, his actions were for the highest moral reasons. He did not seek fame, but fame did come to him. His selfless acts did cost him his health and, unfortunately, his own life. India and the world will always miss his rare wisdom.



You do not have to be enlightened, or give up your life, to follow the path of Karma Yoga, but if you can let go of attachment to the outcome of your action; you are on the path. This one task is most difficult and requires acts of loving kindness to friends, strangers, and those who do not wish you well.



Karma Yoga also requires mindfulness and forgiveness. Why should you give so much of yourself? Surprisingly, the Karma Yogi does receive a priceless reward, but most people do not come to this realization. By giving, forgiving, showing kindness, being mindful, and letting go of attachment, the Karma Yogi experiences freedom. This is freedom from hate, guilt, fear, and greed.



Think of "The Middle Way" as taught by Siddhartha Gautama, also known as "The Buddha." He taught avoidance of extremes; whether it is pleasure or pain. When you stop hating, you are releasing your own pain from within the depths of your soul. So, you are forgiving, but you are also releasing the burden of hate.



Remember also that when you give in to hate, greed, fear, and guilt; the consequences of your actions will eventually be realized. Therefore, the path of Karma Yoga should be a part of each of our lives. Give to those in need and do not expect a reward. Your reward is that you are in a position to give.



The highest form of Karma Yoga is selfless service to God. It does not matter what name you choose call God, the principle is the same. Selfless service is taking the action to help others. If you can learn to love others, you will learn to love yourself, and establish an even deeper love for God

Universal Principles of Yoga (Part 3)

Universal Principles of Yoga (Part 3)


By: Paul M. Jerard Jr.











Hatha Yoga: Is unity through physical mastery, but Hatha Yoga uses many of the aspects of other Yoga styles. This is the most common form of Yoga outside of India. In the Hatha Yoga family tree are many popular Hatha sub-styles such as: Iyengar, Bikram, Sivananda, Restorative, Power, and Vinyasa Yoga.



There are many books and videos about Hatha Yoga on the market. Yet, there are still many misunderstandings about Hatha Yoga. Since Hatha Yoga is the most popular form of Yoga in the world, it has been labeled as many things.



When most people outside of India refer to Yoga, they are most often referring to Hatha Yoga. Some celebrities endorse variations of Hatha Yoga for its healing properties, while some journalists still scoff at the idea of Yoga as preventative medicine. Some doctors refer their patients to Yoga classes, but a rare few may still compare Yoga to "snake oil."



Yoga has been referred to as a "cure all" for everything that troubles mankind. In truth, Yoga is the most comprehensive health maintenance system ever developed and it continues to evolve to this day. Hatha Yoga's strength is that it is a "well rounded" in every aspect of preventative medicine.



Yoga has come a long way in the Western Psyche, but is still accused of being a "front" for the proliferation of Hinduism. The fact is, Hatha Yoga is a separate practice from religion, but also Hatha Yoga could be integrated into any religious practice. Hatha Yoga is a separate entity from religion.



Strangely, Yoga has sometimes been compared to "witchcraft." The first time I read that one, I burst into laughter, but a few people must feel strongly about it, if they take credit for writing such claims. Just like anything else people have difficulty understanding, Yoga can be misunderstood. When one of my first Yoga students stated that she got rid of migraine headaches, after practicing particular Yoga techniques, I never thought the devil would receive credit for it.



A few of the more vigorous and contemporary Hatha Yoga styles have limited meditation practice within the class structure. This is not a rule, but the students are just more interested in "getting a workout." Pilates is one of Yoga's 20th Century offshoots and has no meditation practice at all. On the other hand Ashtanga Yoga classes are very vigorous and do contain meditation, as part of the lesson plan.



Hatha Yoga's best known component is its postures (Asanas). However, Pranayama, philosophy, bandhas, mudras, mantras, and meditation can be commonly found in Hatha Yoga classes. With so many sub-styles of Hatha Yoga, there is always a style to match the needs of all Yoga students.

Universal Principles of Yoga (Part 2)

Universal Principles of Yoga (Part 2)


By: Paul M. Jerard Jr.











The emphasis, in most Hatha Yoga classes, is on the physical body. As I have explained to some of my colleagues, "Some form of union is better than no union at all." This indicates something ancient Yogis knew thousands of years ago. The path of Hatha Yoga will be much easier to follow than the paths of Bhakti Yoga, Raja Yoga, Karma Yoga, and Jnana Yoga.



There are many styles of Yoga, but let's look at some of the main Indian Yoga styles and their approach to unity. There are many other Indian Yoga styles, and no disrespect is intended by not mentioning them. Many styles of Yoga do use components found in other styles, so each style has many facets. Meditation is one of the most common facets found in almost all forms of Yoga.



Bhakti Yoga: Is unity through devotion, love for God, or loving service. This is the most widely practiced form of Yoga within India. However, Yoga practiced for devotion to God is practiced by many religions. These Yoga classes are most often sectarian in nature and include members with one religious belief.



Bhakti can also be misplaced when a person gives too much devotion to material gain and temporary worldly pleasures. The Bhakti Yoga practitioner knows that the true path, toward a connection with God, is through loving service and devotion to God. The "holy man" who preaches hate, is not a Bhakti Yoga practitioner.



Pope John Paul II could have been considered an example of a Bhakti Yoga practitioner. Within a spiritual country, such as India or Saudi Arabia, you will also see many examples of Bhakti Yoga. Although, many Saudis might not agree with the description, they are devoted to Allah (God). Many Moslems will travel a great distance for a Hajj or Umrah. This is an example of loving service to God.



Sometimes devotion can be to a prophet, saint, or Guru, who is living or not, but most often devotion, dedication, and love toward God, Brahman, Krishna, Allah, Jehovah, Yahweh, or a Supreme consciousness is the central idea. In truth, mankind has spent far too much time waging war over the name of God.



Jnana Yoga: Is unity through knowledge, but this is much more than intellectual pursuit. Jnana Yoga is a method to turn knowledge into pure wisdom. Knowledge is not always practical or pure wisdom.



Today, many children have access to multiple forms of media, so they are knowledgeable, but are they very wise? Children are young and need time to develop wisdom. How many times have you met a person who was "book smart," but lacked common sense in daily decision making? Awareness, logic, and pure wisdom are cultivated through meditation, self-analysis, self-realization, and developing a deeper connection with God

Universal Principles of Yoga (Part 1)

Universal Principles of Yoga (Part 1)


By: Paul M. Jerard Jr.











Yoga and Yogic philosophy is occasionally misunderstood because some people have not been informed of the universal principles that are not threatening to any belief or disbelief. Many people who do not practice Yoga are often surprised to find detailed dietary suggestions contained within their Yoga training. Yoga aids the student toward better health in every possible aspect. So, Yoga requires and in depth explanation.



Let's start with the meaning of Yoga, which literally means "unity" or "union." Your next question might be, "Unity with what?" Yoga does help unify the mind and body, but it also unifies the spirit or soul within you with God. The soul is sometimes known as the "Atman" and can also be referred to as pure or true consciousness. Yoga is not a religion, but it can be practiced in harmony with any religion.



Before we go any further; it should be noted that many students from a variety of religions have practiced Yoga and feel a deeper connection with God as a result of the mind, body, and spirit unification process. Therefore, Yoga is doing no harm to anyone of any religion. Yoga philosophy does not preach a "Better than thou" doctrine. This has been mankind's excuse to wage war, since history was first recorded and even before.



The concept of another person's religion, nationality, ethnic background, race, and gender; being less, have always been convenient reasons for bigotry, slavery, and cruelty. Tolerance of others is not a new idea in Yogic philosophy.



There is no group that has the exclusive rights to Yoga. India is the birth place of Yoga and the people of India have gladly shared their gift with the rest of the world. There is no exclusive group that practices Yoga or teaches Yoga classes. Yoga was not designed to be an exclusive practice and Yoga has evolved for the best over 5,000 years to this day.



For the sake of being "politically correct," many Yoga teachers omit the spiritual aspect of Yoga in their Hatha Yoga classes. This is fine, since the masses of some cultures object to learning about a method to connect to God. However, what does it say about a culture that is to busy to talk or think about God?



It means many things and some societies are showing signs of systematic spiritual illness. However, if you teach Hatha Yoga under these circumstances, you might be best to leave religion outside your classes. Unless, you are teaching Bhakti Yoga or something similar such as Jewish, Moslem, or Christian Yoga, the union of mind, body, and spirit does not usually occur in a typical Hatha Yoga class.

Enjoy Yoga For Health As You Age

Enjoy Yoga For Health As You Age


By: Danette Hibberd











Yoga is a wonderful form of exercise and assists in controlling and balancing various aspects of the body and mind. Yoga helps you in the control of your Central Nervous System and more. Enjoying yoga will promote many positive changes including a boosted self-esteem, a reduction in stress levels as well as discovering strength in your body and improved overall health. For more than 5000 years, people have enjoyed yoga. Yoga derived from the Indian nations, and through time has now allowed many people in the western world take control of their body and mind. Yoga when enjoyed on a regular basis is a great method to help you with the many pressures of today's society. Yoga combines spirituality, exercise, positive thinking, breathing and so on to help you enjoy healthy ageing.



The Benefits of Yoga

Yoga is a valued practice for many people worldwide. Yoga incorporates fitness, health, gymnastics, and training in a set of rules. Yoga helps you to maintain or lose weight along with strengthening and toning to the muscular system. Yoga is a stress reducing machine. Yoga will train your mind, as you learn to control your thoughts through meditation and breathing. Breathing correctly is essential to mastering yoga. When you practice this form of exercise, you are connected with your inner self. You learn to balance your mind and body, which leads to good health.



Through practicing yoga, your emotions are also controlled, meaning that fears, doubts, and other negative influences will not take control of your life. Rather you will have control. As you practice yoga, you will feel comfortable with both yourself and others around you. The world will become yours, as you learn to communicate effectively and stop sweating the small stuff.



As there are many forms of yoga, be aware that some types of yoga training may not be right for you. Sometimes you may have to modify the workouts to benefit your body type and to withhold the workout suited for your strengths. You have to determine the beginners level in whatever yoga form you participate in, and allow to progress naturally. Your instructor will provide you with the necessary steps to receive the utmost benefit to you and your body.



How To Get Started With Yoga

The first thing you should do is seek medical approval from your practitioner. Make sure you are able to enjoy the type of yoga you choose. Start out slowly and progress only when your body is comfortable. Guide your way into mediate exercising. Yoga will put you in connection with your spiritual side, so prepare to find a new you.



When you first begin yoga, perhaps you would benefit from joining groups that practice yoga at the appropriate level. The group sessions will inspire you to continue your journey to healthy ageing. Having support is essential for all of us, and these yoga groups can become your support team on your journey. If you cannot find a group in your area, visit your local library. You can also purchase books, videos and dvds that provide instruction on how you can both enjoy and benefit with yoga.



Where do I go after learning yoga?

After you have taken the steps to get started and learn and discover the correct methods to perform the yoga exercises, you will need to find a quiet area where you feel comfortable. You want to avoid interruptions while practicing yoga to receive the most benefit from your workout. As yoga involves both physical and mental connection and balance, the benefits from the meditation and breathing will be tantamount to your results, stimulation and healing.



When will I notice the change in me?

Be patient. As with almost everything in life, you may not notice a change right away. It takes time to notice or feel the changes. If you practice yoga on a regular basis changes will occur gradually and soon you will be amazed how your emotional and spiritual connections will begin changing your life in leaps and bounds. Keep in mind that yoga is teaching you how to control your mind, body and emotions.



Work with yoga and yoga will work with you. Yes, promote healthy ageing with the benefits of yoga

Yoga For Losing Weight

Yoga For Losing Weight


By: Paul M. Jerard Jr.











With America tipping the scales on obesity, and weight-related health problems, it is more important than ever for all of us to stay fit. Many of us have already gone past the ideal weight category. We need to find our way back to a healthy, fit form. Yoga cannot entirely replace the benefits of regular aerobic activity, such as walking, but yoga can provide the basis for a healthier lifestyle.



What Hollywood and the "get skinny quick" master minds of modern marketing would have you believe is that rapid weight loss is healthy. The reality of the world we live in is that gradual weight loss of one pound, or two, per week is healthy. Gradual weight loss has the best chance of becoming permanent.



Holistic health has everything to do with balance in the body and all of the body's systems. Crash dieting and excessive / obsessive workouts only create further imbalances of the body and mind. The best way to reach a truly healthy state is to eat life-giving foods, strengthen and sooth the body, and renew the mind and spirit.



This may not be what you want to hear if you're coming here for advice on weight loss. Yes, if you are overweight or obese, now is the time to lose the weight. Extra weight increases the risk for nearly every disease, including heart disease, cancer and stroke. The simple fact of the matter is that being overweight puts stress on all systems of the body. Stress, in turn, creates imbalance, lessens immunity, and increases cellular oxidation. This is all the more reason to seek balance in the body.



To begin, make a concerted effort to increase your activity level in your everyday life. Pay close attention to what you eat and follow the yoga diet as closely as possible. By eating foods as close to their natural state as possible, you absorb the most nutrients, and gain the most positive effects from your food choices. The yoga diet is also high in fiber, which will aid in digestion from beginning to end. Once again, here we are on the topic of complete balance.



Hatha Yoga instructors must learn to adapt their teaching styles to accommodate students with a variety of health conditions. Obesity is a common, but serious, health risk factor, which has to be addressed by teachers, in a compassionate way.



Any student who walks through the door of your studio is taking a pro-active stance toward his or her health. Compassion and mutual respect are the foundation of the student / teacher relationship. Therefore, adapt and modify to meet any student's needs.



If you are a student, begin your yoga practice with a knowledgeable yoga instructor, who is familiar with your goals. Learn the proper ways to breathe and do the yoga postures. Proper yoga breathing, or pranayama, decreases stress and increases the efficiency of all bodily systems.



Circulation is improved by the breathing, and by the series of poses and stretches, performed during a Hatha yoga class. Improved circulation increases energy levels, dispelling fatigue and allowing you to be more active. After practicing yoga for awhile, you will want to take the stairs!



Yoga improves one's idea of self-worth, and that is the beginning of any path to improved health or appearance. Instructors create a soothing and comfortable, yet challenging environment, to encourage all participants to grow.



The focused meditation, awareness, and visualization, allow you to seek out a healthier mental place for yourself. This also helps you to remember your own significance. No one can really make a beneficial life change without believing they are worth it.



Certain poses stimulate the glands that help the body burn fat. The thyroid gland becomes stimulated when you perform the classic shoulder stand. Other poses that focus on the abdomen, stimulate digestion and the excretion of hormones in the pancreas.



Yoga poses also help you appear slimmer, by improving posture. When you feel better, you'll look better. The muscles in the abdomen, hips, and buttocks, are stretched and strengthened, providing a tighter, firmer core.



For students who are in shape, and in search of higher impact or more calorie-burning types of yoga, try Vinyasa yoga (a faster-paced yoga, which is sometimes practiced in a heated room.) Ashtanga yoga is another fast-paced yoga, which follows the same movements in every class.

Yoga Solutions for Back Pain

Yoga Solutions for Back Pain


By: Paul M. Jerard Jr.











Almost everyone has had some sort of back pain during the course of their lives. For most, it eventually goes away. For some, however, back pain never goes away. Yoga could be the answer to back pain.



Recent studies show that regular yoga practice can have an extraordinary effect on relieving the stiffness and agony of chronic back pain.



Yoga provides relief from back pain in several different ways. This has to do with the way the spine is affected by the alignment and function of all the parts of the body. The condition of the legs, hips, pelvis, shoulders and even the buttocks, influences the condition of the back. Due to this, as you improve strength and flexibility throughout the body, your back is in better shape.



The vast majority of people, do not pay terribly close attention to the way they move and hold their bodies, throughout the day. Sometimes we hold ourselves in ways that harm, rather than support our frame. Often we entertain poor posture or sit awkwardly most of the day in an office chair, allowing stress and tension to overtake our muscles and mind.



Studies reveal that yoga is better than conventional exercise because of this very element. Yoga involves a great deal of mental focus and a purposeful mindset. While performing poses, yoga students are instructed to pay close attention to their breath. Meditation and visualization create a direct link between the movements of the body and breathing. These interconnecting elements trigger high degrees of body awareness.



The result is that even when people are not doing yoga, they will still become aware of how they may have been moving and positioning their bodies in unhealthy ways. In turn, people who practice yoga make better and healthier choices in movement, consciously and unconsciously. They experience a higher degree of flexibility and range of movement. Not only that, yoga reduces overall muscle tension, which is a big cause of back pain.



Yoga increases flexibility by stretching and lengthening the muscles of the body. Stretching is a big help for any kind of back pain. Yoga poses require students to stretch and hold their bodies in a variety of ways that lengthen interconnecting muscles.



Instead of just stretching the area that hurts, yoga affects the entire body. When a student decides to make yoga practice a regular part of his or her lifestyle, all the muscles of the body learn to work together. This results in providing longer lasting relief, which increases with regular yoga practice. Stretching also increases circulation, which relieves back pain.



In daily life, the muscles that support the back rarely get properly worked out. For proper support of the back, many muscles around the core of the body must be strong. Yoga strengthens these muscles and brings muscle groups into balance.



For most people who spend much of their day seated, facing their computer, and leaning slightly forward, their hips will take on much of the pressure. The hips are also staying mostly stationary and locked in position.



When the hips become weak and stiff from this day-to-day atrophying, proper posture and support is lost. Yoga poses, such as the triangle pose, open up the hips when properly done. Novice yogis must make sure to get in-person instruction from a competent teacher, before attempting any yoga pose.



An emphasis on yoga poses (asanas) is a science of good posture. Yoga instruction teaches the proper way to move between poses and hold a pose during class. Yet, the posture practice transcends the class into daily life, which teaches us to sit and stand in healthy ways, during the course of a day.



These lessons provide a comprehensive program of movements to stretch, strengthen, and retrain all areas of the body. Basically the body is being taught how to move again.



For example: Pelvic tilts, or the bridge pose, warm up the hips and lower back before progressing to more complicated postures. The cat-cow pose, and downward facing dog, are also recommended for back pain.



Cautiously practicing the forward spinal stretching of the plow pose, with proper guidance, relieves discomfort in both the upper and lower back and increases spinal flexibility. This pose is sometimes recommended to accompany the shoulder stand pose. As previously mentioned, the triangle pose helps back pain and posture. This pose is easier for less flexible yoga practitioners

Bad Back Relief Tips That Really Will Help

Bad Back Relief Tips That Really Will Help


By: Richard Achen











Wondering where to look for really effective back pain relief? Studies show that back pain is the most common kind of issue people deal with, next to headaches. As a result, there are actually thousands of back pain relievers out there- some of them work, some of them don't and some could cause even further damage. It helps to know which things can actually help in alleviating back pain.

Be Mindful!

One of the most well known reasons why people aggravate bad spine problems is because of a wrong diagnosis. Once they experience some pain, they pop a few pain killers and think that it'll be alright now- really, this is the worst thing one could have done. It's important to first assess exactly what is wrong with your back. You need to take into consideration which area of your spine has been hurt and what kind of damage has been done- have you pulled a muscle? Or is it something more serious? Before you start thinking about relief, you must know what's wrong first.

It's also a good idea to have decent back doctors on hand. The back is as important to you as your head- remember that damage to your back can result in paralysis. Always meet with your doctor if you've developed a back problem. He/She is the right person who'd tell you the kind of treatments you should take. He/She will also ensure that you don't worsen your bad spine condition!

Several Methods

One of the popular natural pain relievers is acupuncture. A recent study conducted in the UK showed that people who underwent the acupuncture therapy not only experienced a large reduction in pain, they also were less likely to use pain killers. However, you need to check with your doctor to make sure that you are physically ready to undergo acupuncture. Capsaicin cream is another popular back pain remedy- it is actually an analgesic, which means that it depletes the neuro-chemicals that transmit pain. Be careful when using this as it can cause stinging or burning if you touch abraded skin or your eyes.

Good vitamin intake can also help beat a sore spine. Studies have shown that chronic muscle pain is often caused due to a vitamin D deficiency. You can easily supplement this by eating more cereals and drinking fortified milk. It's also interesting to note that music is an effective form of back relief. How? Most back-related problems are related to stress. This often causes the muscles to get tense and bunch up, thus causing pain. Listening to soothing music can relax you and cause those tense muscles to loosen up.

You can also relieve a bad back with exercise. This method will also increase your body's overall strength and flexibility. Those who have opted for yoga have experienced a reduction in pain, greater mobility and a reduction reliance on medication. So the next time your back starts hurting, don't just reach out for the medication. Instead, meet with your doctor and find out what's really wrong. Then you can easily find a back relief method that would really work for you

Stretching - Benefits

Stretching - Benefits


By: mtbilling











The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.



These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.



What Is Stretching?



Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.



How Does One Do the Stretching?



Stretching is fairly easy. As mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age.



However the extent of stretching and flexing differs. The muscles tighten as a person ages. The range of joint movements can be minimized. This can very well obstruct an on-the-go lifestyle. That is why as the person grows older, bending or flexing becomes more limited. This is why stretching regularly, as part of a routine is very important.



Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time.



Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.



Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing.



There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and strenuous movements.



Experts however would frown upon going way beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.



What Are the Benefits of Stretching?



1. Increase the Range of Movement

As one constantly do the stretching exercises, the length of the muscles and the tendons are also increased. This will help in increasing the range of your movement. Thus, the limbs and joints will be able to move, way before an injury can take place. You are definitely physically fit.



2. Increased Ability to Perform Skills

When you have a wide range of movement, the more you will be able to do more things. For example, you can jump high without feeling any pain when you land back on the floor. This will also help you start a new sport or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.



3. Injury Prevention

One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.



4. Reduce Muscle Tension

If the muscles are given their regular exercises and stretching, it is less likely that they will contract. This will definitely relieve you of any muscle pain or problems.



5. Enhance Energy

Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.



6. Reduces Cholesterol

Research also shows that doing prolonged stretching exercises, like yoga, will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.



Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy

Yoga Instructions Intended for You

Yoga Instructions Intended for You


By: Anthony Ruddock











Yoga is a really good thing to do. It stretches out your body. It helps you keep fit. It has been known to help people relax. So, if you have an interest in engaging in yoga, we now have some yoga instructions and poses for you to try. So allow me to share some things only for you in relation to yoga instructions. You may find that this appears like something {you would like
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Now, if you do yoga, you should ensure you have a cushty mat with the intention to do so. The main reason for this is because a few of them maybe you have on the ground and more. You want to make sure that you are quite comfortable. There are some who have you standing. Others have you sitting, some have you just warming up. You have to warm up as you would with any exercise you do.

So, listed here are some things which you could do to warm up. One of those will be the neck roll where you roll your neck from side to side. You also should roll your shoulders as well. Shoulder lifts work quite well when warming up. You really want to make sure that you can stretch your shoulders. Even eye training is needed whenever you warm up.

There are a number of various poses as we mentioned. We will aid you learn several to ensure that it is possible to do some. So, if you are ready to get to it, we're ready to help you learn a small number of so that you can start on brushing up your skills. Now, since we do not know at what level you're at as there are some that take a great deal of skill we'll keep it simple for you.

The very first pose that we are going to teach you is the crescent moon pose. The firs thing you need to do is you ought to kneel. You keep the back leg straight. Now you should step forward using your right foot you will do that until your upper leg is then parallel with the floor. The other leg stays within the mat. Then, together with your arms you raise them above your head as you lock your thumbs. Stretch the arms upward and as you do this, you may then slightly take your thumbs apart. Now, raise your back leg and arch your back. Then stare at one place. The concept when using the eyes is to focus. There you will have this pose.

The next pose we'll teach you is a sitting pose. This is called the lotus pose. This is the easiest one to do. What you need to do is sit down. Then you put one foot on the opposite thigh. While you do that, you need to make sure that you keep the spine straight. We told you that this was easy. Now for one more.

That's right, we have time to teach you one more. This one is called the yoga corpse pose. Now, you are able to do this to cool down off after doing a yoga workout. Here's how it works. You first lie down on the mat. Next, you stretch your feet out to either side of you. You then put your arms outward only a bit then place your palms facing up. Next you go about to make one's body feel heavy. Breathe naturally. Breathe deeply and then wiggle your fingers and toes. What this can do is awaken your body. Now, bring your knees to your chest and roll to 1 side while keeping your eyes closed. Now, go back to a sitting position.

If you are interested in additional yoga poses, there are a selection of resources for you. We encourage you to think about them. They really are pretty easy to do. You have different levels as well. You can help your wellbeing and more by doing this. Check out what you have been missing. You would possibly like it a lot more than you think. It's the new in thing.

Yoga And It's Stress Reducing Developments

Yoga And It's Stress Reducing Developments


By: Anthony Ruddock











Yoga combines mental focus and exercise to assist its practitioners achieve tranquility of both spirit and body. Its stress and anxietyreducing components are well documented. Within Asia, and also in several other places across the globe, yoga is studied using scientific methods and used to take care of many mental and bodily ailments. Yoga knowledge seeks to authenticate cause and effect and expand ideology based upon impartial observations. Yoga masters with credibility need an extensive technical education in the biological sciences and physics, among other disciplines.

Practicing yoga calls for learning a number of postures to hold and contemplate through, while simultaneously paying particular attention to one's breathing - inhaling during detailed movements plus exhaling with others. From a physical perspective, yoga improves mobility, strength and stamina while the cautiously calculated positions develop and promote lubrication of various ligaments and tendons in the body. Besides the mental benefit of anxiety reduction, numerous regard it as a way to boost one's spirituality.

Yoga is also considered a body-mind kind of alternative and complementary medicine, enhancing the practitioner's overall health and providing many other achievable physical condition benefits including.

Anxiety reduction: Using quiet, accurate movements causes the individual to focus on the movement and poses that require focus plus balance and can draw one's focus from a chaotic demanding day.

Enhanced fitness: Learning and refining yoga poses aids increase versatility, balance, strength, and variety of movement, which makes it less likely that one will hurt him or herself whilst performing regular daily actions or additional physical activities.

Managing constant health conditions: This type of work out frequently relieves weariness, mood, and sleep problems that in turn help relieve some health problems such as pain, melancholy, anxiety, insomnia, and many studies propose it could lessen distress in those being affected by health conditions such as cancer. It could also help reduce one's heart rate and blood pressure.



Dieting: Through deep stretching, yoga detoxifies the muscle groups which can, in turn, cleanse our bodies plus promote weight loss. The toning of muscular tissues through poses may also reduce inches around the waistline and boost muscle mass, that assists in weight loss. Through its anxiety reduction remuneration, yoga could also assist someone hoping to reduce stress-related eating.

It is becoming apparent, even in western medicine, that bodily and mental fitness compliment each other, and a calm and a harmonious mind is said to be among the greatest health remuneration of Yoga.

Birkram Yoga

Birkram Yoga


By: Anthony Ruddock











Bikram Yoga or Hot Yoga is really a style of yoga developed in Los Angeles by Bikram Choudhury. Born in India in 1946, Choudhury settled in California in the 1970s and currently lives in Beverly Hills.

The distinctive element in Bikram yoga is the sessions take place in a well heated room in a temperature of 105 degrees Fahrenheit or more. This resembles temperatures in lots of parts of India where yoga developed.

If people arrive at a class for the first time unprepared for the extreme heat, they often quit the classes. But like a sauna, it is beneficial for reducing muscle stiffness and increasing physical relaxation and overall flexibility. People who stay through the first few sessions often come to understand this aspect of the class.

A Bikram yoga class uses a number of 26 postures that are determined by traditional Indian yoga poses. Many of these poses are also utilised in other types of yoga but Bikram yoga is unusual for the reason that it only ever uses these same poses in a single sequence, and no others, although a class may go through the sequence twice. The breath can also be crucial in Bikram style of yoga. Most classes are 90 minutes and can include breathing in exercises in addition to the postures, plus a relaxation session at the end.

As with most forms of yoga it is important not to be competitive with others or expect quick results, but work at the yoga practice for its own sake. Pupils must take care never to over stretch or hurt themselves. Progress tend to be steady but slow. However the beneficial effect of attending a yoga class frequently can be felt in all areas of daily life and sometimes can be reawakened by returning to practice many years later.

Bikram Choudhury has sparked controversy in both the American yoga community and in India by claiming copyright on the sequence of yoga poses that he uses. The opposition dispute is that traditional poses which have been used by yoga teachers in India for centuries can't be copyrighted. To date this argument has failed to overturn the copyright within the USA, and anybody wishing to teach Bikram yoga or use his sequence of poses must obtain a licence in order to do so. Naturally this does not prevent other yoga instructors from teaching the same basic yoga poses in different sequences, but they may not call themselves Bikram yoga teachers.

As well as the requirement for the instructor to obtain a licence, there can be limitations on the popularity of Bikram yoga caused by the high temperatures required. This isn't only because people are uncomfortable in these temperatures. Most public building administrators would not allow an instructor to heat the room that high, so a particular yoga studio is required. Due to these factors there are no longer so many Bikram yoga classes as there is in other styles of yoga

Walking - Why Walking Could Be the Solution to Your Fitness

Walking - Why Walking Could Be the Solution to Your Fitness Dilemma


By: Melih Oztalay











Walk, don't run, to your local fitness store and try on a pair of walking shoes.



For cardiovascular fitness, there isn't an activity that's more sensitive to the wear and tear of your body than a stroll through the park. Aside from being a tremendous tension releaser and a great metabolism booster, walking is a great exercise to strengthen your legs, abdomen, and heart.



But before we get into the crucial elements to this growing craze, first kick off the old shoes and slide in with the new.



Walking shoes, obviously, are the walker's tools, much the way a baseball player relies on his bat and a golfer does his putter. So you can never be too choosy about what you slip your feet into.



Most importantly, perhaps, is that the shoes fit. If you seem like you may be in between shoe sizes, always choose the larger size. It is imperative that you can wiggle your toes inside your walking shoes and that you can squeeze a finger between your heel and the inside of your shoes.



After securing a proper fit, it's time to hit the streets.



Stretching, of course, is the first order of business, so take a few minutes before each walk to stretch your legs properly, increasing flexibility while decreasing the risk of injury. You want to emphasize the stretch around your hamstrings, quadriceps, and calf muscles, allowing these muscles to warm up before you begin your walk.



Walking may seem like merely an integral part of your life. You walk every day, whether it's to your car, to the mailbox, or through a shopping mall. But what many walking hopefuls don't understand is that there is an actual technique involved.



Walking is a heel-to-toe type exercise in a sense that you should always land with your weight on your heel before rolling onto the balls of the feet. Then, push off with the ball of your foot before landing on the heel of your opposite foot.



Throughout the stride, your arms should be loose and swinging with each step. Your back is straight during this and your knees are bent a tad. As you walk, your eyes should be focused straight ahead, with your chin up, your shoulders straight, and you chest pushed forward.



Your stride should be at a comfortable distance, not too short and not too long. The right stride will conserve your energy and allow you to maintain proper balance, form, and speed.



The more moderate pace for a walk is somewhere around 3 mph while a more advanced competitive walker will chug along at a 5 mph pace.



Many walkers prefer to perform with weights, whether held in the hands or strapped to the legs. Before attempting this, you may want to work up such an exercise. However, walking with weights can build up strength and endurance.



Usually after the first two weeks of taking on this method of fitness, the walker will feel an increase in stamina and perhaps a loss of fat.



Roads with sidewalks are ideal for the walker. That way, the walker doesn't face the danger of being struck by motor vehicles. Under circumstances where sidewalks are not present, be sure to walk on the left side of the road so you are facing the oncoming traffic.



Athletic tracks usually provide a smooth surface for the walker, but when doing so, be considerate to others. Be sure to walk on the outside lanes. The inside lanes are generally reserved for joggers and sprinters so the slower your pace, the further outside you should be

A Pedometer Log Can Help You Maintain Fitness

By: Jerry Cahill











A pedometer is a device measuring the steps a person makes. It has the size of a pager or even smaller. The pedometer works by using a pendulum that senses hip movements and transfers that information to a readout display. Pedometers were initially used by pro athletes, but they are now becoming popular amongst regular fitness people as well. A pedometer can be worn on the belt, during the workout, or even for the whole day, so that the individual can measure how many steps he or she has walked that day. People use pedometers as a motivator in the battle against themselves, because pedometers can give encouragement to compete with oneself in getting fit and losing weight. 10,000 steps a day are considered as a sign of a healthy and active lifestyle, as this number of steps is equivalent to almost eight kilometers.



Pedometers can in different models with different features. Yes, they all count steps, that is their main function. But aside from showing the step/distance total, some pedometers have other features like calorie estimate, clock, timer, stopwatch, speed estimator; pulse rate readers and can even memorize this data for seven days. Some even come with some tracking software you can use on your computer. A setup is required so that the pedometer can measure distance. Basically, you have to enter the step length so that the calculations can be accurate.



One thing to remember is that the pedometer's accuracy largely depends on where you wear it, so you would probably have to experiment a bit, or check the manual. You have to know how to wear a pedometer. A pedometer can be worn on the hip, on your waistband right over your front pocket, clipped to the top of your shoe, right below the ankle, or even in your back pocket. Its display should be easy to read and protected at the same time. It must be kept in a straight position, not tilted. The distance accuracy depends on setting your stride length correctly. Typically, the distance recommended for keeping good shape is 6,000 steps a day, while for weight loss you should be doing about 10,000 steps a day.



Nowadays, the large number of companies producing pedometers has made the choice for the buyer quite difficult. Finding the best pedometer is a challenging task and getting the most expensive one does not necessarily mean that you have made the best selection. The price of a pedometer varies between $10 and $200. A basic model will do just fine, as long as the calculations are accurate. Search the Internet, read reviews and what other customers have posted. When buying one, make sure that there is a money back guarantee period so that you can test before making your final decision

Walking For Exercise - The Cheapest And Easiest Way To Stay Fit

Walking For Exercise - The Cheapest And Easiest Way To Stay Fit


By: Susan Dean











For all of us able bodied people walking for exercise is the cheapest and easiest way to stay fit and healthy. Not only can we do it anywhere or at anytime but it is a great way to see things, take in fresh air and you will be surprised with how many people will say hi to you as you go. This form of exercise does not only keep your heart healthy and your weight down but it is also good for the bones as it is a weight bearing exercise. Most people can do it and it costs nothing other than some good walking shoes.



Walking for exercise is also a great benefit to people recuperation from injury, operations and illnesses. It gets you moving but in a gentle natural way. We walk all the time so doing a little extra is not very hard at all. Try parking your car a little further away from where you need to go, choose the stairs instead of elevators, walk to the shops and so on. This gives you more exercise without even realizing that it is exercising.



It is amazing the sights that you see when you go for a walk. All the things that you miss when you are driving the car. It can give you time to do your thinking as well when you are walking for exercise. Include your partner or family in this activity and you will soon find that not only are you doing something healthy for your body but you are also doing something positive for your family life. If you have pets, in particular dogs, as they need to be walked regularly so this is a great way for you to gain the benefits while walking your canine buddy.



It is unfortunate in this day and age that there are so many obese people and even scarier still is the fact that children are a high percentage of this. You can blame it on fast food, computers, busy lifestyles but how can you really make excuses when exercise can be done cheaply and easily just by taking a good long brisk walk. Obviously to lose weight and become healthy you need to change your eating habits as well but as far as the exercising there is really no excuse is there?



All you need to do is look at the obesity and illnesses like heart disease, diabetes, stroke etc and say to yourself this is so unnecessary and is easy to change. If everyone just ate smaller healthier nutritious and tasty meals, went for a 30 minute brisk walk everyday then we wouldn't have these problems at these epidemic levels. Not only are people dying unnecessarily but they are costing the tax payers so much money in health care. It really is a sad situation that can be fixed

Fitness Tips On Walking

Fitness Tips On Walking


By: Kris Koonar











If you are thinking of venturing on a weight reduction mission but do not consider starving yourself on a crash diet of any significant value, nor are you interested in putting in any effort like swimming or aerobics, then walking is the best possible solution available. Walking is one of the easiest and most efficient ways to embark on your fitness program. Including a health and fitness program consisting of brisk walking is the ideal form of exercise that will not only help you with your weight loss program, but will also enable you to maintain an active and healthy lifestyle.



If you do not favor push-ups or abdominal crunches or do not have the time due to a busy work schedule, then it is better to take a brisk walk. It is recommended to walk early in the morning since the air in the early morning is not only fresh but also void of any pollution. Also, after a good night sleep, your body is relaxed. All these factors together work to enhance your physical condition and promote mental health. In other words, it encourages the overall development and improvement of your body.



Although, it may take some months, before the results are visible but you will certainly feel more active and charged. It will provide a boost to your energy levels and your body metabolism. This will enable you to lose weight faster. Here are a few tips on walking that can be easily accommodated into your daily exercise regime:



1. Before starting any exercise program, you need to make sure that you will stick to it on a daily basis. Only will then any fitness program be of any help in reducing your weight.



2. Another important criterion for walking to be effective in order to lose weight is that firstly, you need a leveled ground to walk on and a good pair of shoes. It is very important that the shoes be comfortable while walking.



3. If brisk walking is not possible then slow walking is also as effective. You can also lose those extra inches and burn the unwanted calories by slow walking. Due to gravity, slow walking makes your body drag. This dragging in turn enables your body to lose weight.



4. Merely losing weight should not be your aim. Due attention should also be paid to maintaining the desired weight after losing it or else all your efforts will go in vain.



5. Once you have succeeded in losing weight, you can maintain it by increasing the intensity, by walking faster and for a longer distance.



6. Only exercising is not sufficient to keep you healthy and fit. In addition to walking, you also need to observe regular eating and sleeping habits. This is of vital importance or else you body will not get the required nutrition and rest and your health will start deteriorating due to exercise in the absence of proper food and sleep.



7. All other bodily functions and heart circulations will significantly improve

Improve Your Looks Through Aerobic Walking

By: Kevin Sinclair











Aerobic walking contributes both towards health and beauty. You can become slimmer and healthier by walking, which is safe, inexpensive, convenient and needs no special facilities or equipment. Many people are worried about aerobic exercises thinking that they cannot keep up the pace with others. However, aerobic walking is great for all ages and fitness levels, and easy to do.



Of all aerobic exercises, walking has the most advantages. However, it is only moderately aerobic. While ordinary brisk walking uses mostly the calf muscles to power the forward motion, aerobic walking uses the whole leg for power. Using virtually all the muscles of the lower body results in a greater metabolic change and significant improvement in health and appearance.



Using the large muscle groups for power also increases the walking speed and this increases your sense of self-confidence. In addition, the smoothness of the technique minimizes the vertical forces on the joints of the body at every stride, making it a safe exercise.



In most weight reducing programs, people generally set goals of losing a certain number of pounds. However, it is not just the weight that people are interested in. As they lose weight, they are also concerned about the size of waist, thighs and so on. There is yet another focus for reducing weight and that is shape.



Shape is not just slimness. There are slim people who have flabby tissues, a bit of a pot belly and an overall appearance that may not be so appealing. There are others who have flat abdomens, well-shaped arms and legs and full of vitality.



So, what is the difference with the two groups of people? Much of it is in the tone of the muscles. Dieting can help you lose weight and inches, but only exercise can help you get into shape. Besides weight, size and shape, posture, grace and presence add to the whole aesthetic picture.



1. Weight



Weight is not just a function of size. It is also a matter of how much of it is fat and how much is lean tissue. Lean tissue is heavier than fat. In comparing two people with the same weight, you will find that the one with strong muscle and less fat will look smaller than the one with less muscle and more fat. So, small weight differences may not indicate fat gain or loss. Do not allow such little changes to be the cause for elation or dejection. Work at the longer lasting results.



2. Size



Size again is another relative measure. A 22 inch waist on an average height person looks great but the same on a tall person will be cause for concern. Measurements must be relative to height and the body frame.



You should also measure other dimensions besides waist size. Hips, thighs, midriff, abdomen, chest and upper arms all contribute to how you look. Using exercise, specifically aerobic walking, you lose inches faster than weight. The tape measure will be a better way of measuring results rather than the weighing scale.



The easier way is, of course, when you can get into clothes that you have not been able to get into.



3. Shape



Dietary restrictions help in weight and size improvements, but do not help in shape improvements. With dieting, you can lose fat and become thin, but a bulging belly will not be flattened. When dieting, you lose weight not only in fat, but also in water and lean tissue.



In contrast to only dieting, aerobic walking yields a slim figure with only fat loss. There is a slight gain in lean tissue, and cells of vital tissues and organs are better able to utilize water in their metabolism. The muscles used in the exercise become toned and shaped, with no fat to hide them.



4. Posture



A good posture can add to the illusion of not just height but also self-assurance.



Aerobic walking provides mild, sustained exercise for the lower back muscles in balance with the abdominal muscles, which is great for posture. Aerobic walking itself requires one to hold the head high and in line with the body's center of gravity, which further contributes to posture.



5. Grace



A great shape is enhanced by good posture. This can be taken a step further by adding grace. The smoothness of the stride and strength, yet seeming ease of movement adds life to posture.



The convenience of modern civilization has made sitters of us instead of walkers. Aerobic walking provides the fluid motion that spares the jarring of the knees and spine, enabling even runners with chronic knee problems to get a good workout.



6. Presence



Presence comes from among other things, posture, stride, self-confidence, energy and vitality. While aerobic walking does not directly confer this, it does however bring you the elements that contribute to it.



As you become adept at aerobic walking techniques and start working at levels that bring metabolic change, you can expect

- A slimmer, stronger body

- Tall, proud posture

- Purposeful and effortless movement

- Vitality

- Enhanced self-esteem



To top all of these, aerobic walking bestows a more youthful appearance by granting vitality and a strong stride.

Walking an Effective Weight Loss Strategy

Is Walking an Effective Weight Loss Strategy?


By: Jennifer Schaecher











We hear about the need for exercise constantly. Everyone knows they need to do it. Especially with over 60% of Americans falling into the overweight category.



So you go on a walk and then pat yourself on the back. Exercise accomplished-right?



The big question is: Can you get fit by walking?



A research team at the University of Alberta took this question on in a detailed study. They compared a group that took part in a walking program with a group that did a traditional fitness routine at moderate intensity.



The results? The fitness level of the walkers was significantly lower than those who did traditional exercise at moderate intensity. Here is what the lead researcher, Dr. Vicki Harber, had to say:



"Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programs that occasionally elevate the intensity."



Harber went on to say that, "You've go to do more than light exercise and move towards the inclusion of regular moderate activity, and don't be shy to interject an occasional period of time at the vigorous level."



Walking for exercise won't give you the health benefits that more challenging exercise delivers. What does this mean for your walking routine? Is there any place in fitness for walking?



So What Can Walking Do For you?



There definitely is a place for walking in fitness. For anyone who has not been active for a long time, it is best to approach an exercise regimen with caution and respect your body’s limitations. Walking is a great introductory activity to master. Walking is especially great if your body is overweight, under-conditioned and simply unaccustomed to physical activity.



walking, then can be considered as a stepping stone to fitness. It transitions you from the motionless to in motion. Walking is just a notch above not moving-you'll burn a few calories and warm up unused muscles.



The problem is that walking cannot be the entire extent of your exercise regimen.



Like the study above revealed, walking just won't deliver the desired outcome. Your body is so efficient in its ability to adapt that you have to increase your exercise intensity in order to see results. This applies to more than just walking. Any time you are in an exercise rut, your body will adjust and you will stop seeing results. To progressively continue, you’ve got to progressively challenge yourself.



What’s the Next step?



Once you have mastered brisk walking, you are ready for a new challenge, namely, resistance training. If you haven't tried resistance training then it may sound a little scary. Or you conjure up pictures of bulging, veiny, muscle-bound, steroid users. Most people are not looking for those kinds of results!



Isn't resistance training just a fancy word for 'lifting weights'? And don't you have to be an athlete to lift weights?



I understand your reservations about beginning a resistance training program. However, to achieve substantial health and fitness results, you must use resistance training. Besides, you may very well quickly find that you enjoy it, especially when you see how fast your body is being sculpted and toned.



What are the benefits of Resistance Training?

• Increase in muscle strength and tone (and no, women do not need to worry about becoming bulky and bulgy)

• Increase in metabolism (this means extra fat burning)

• Increase in bone density

• Injury prevention

• Improved posture

• Improved health (lowered blood pressure and cholesterol; lowers your risk for adult-onset diabetes, heart disease and certain cancers)

• Improved mood and self esteem

Resistance training is simply the way to go when you want to get fit. By utilizing a resistance training program with a cardiovascular routine, you will be well on your way to achieving all of your fitness goals. Don't forget resistance training does not have to be weights, but can be body weight resistance like in yoga and Pilates.



The absolute most important issue for any exercise regimen to succeed is consistency. You just can't enroll in a program that you dread going to. You'll never get the results you seek that way. Get help if you need it, most people do need it. The ones who are wise enough to hire or otherwise recruit assistance are the ones who will succeed. Recruit a workout buddy. Hire a trainer. Set those appointments and stick to them. Even if you don’t hire a trainer, you can still set appointments with yourself. Physically set aside the time and do it.

Walking your Way Healthy

Walking your Way Healthy


By: Jess Harley











As a woman, I can tell you that we lead hectic lives. Some of us hold down a full time job that might often go past the traditional hours of 9-5. In fact I know some women who work 12 hours or more a day. Some of us are raising a family which can be just as challenging. More and more of us however is doing both. With our careers and families being so high on our priority list, it is not surprising that many women put themselves and their health down low on their list of priorities. Many a times it has been said, and you yourself might be guilty of saying this also, "I just simply do not have the time to get to a gym or commit to an exercise program". It has never been more important for us to start taking the time to get our bodies moving. While for some of us, there is a partial truth to that statement that there is not enough time in the day to commit to a gym. Our schedules might not work with the gyms schedule or we may not have sitters for our children, but to say we have not time to commit to some sort of exercise is us just being lazy. There is one thing we can do that is not only free but it is also convenient and it is something we can do with the kids if need be or even on our lunch breaks. We can walk.



For years doctors have been harping to us the benefits of walking and what it can do not only for weight management but also for our overall health. You do not have to walk a marathon; in fact some doctors say that walking 30 minutes 3-4 times a week will allow us to take advantage of all the benefits walking as to offer. Amount them is controlling your blood pressure. Any sort of physical activity is going to strengthen your heart so that it can pump more blood with less effort. Walking is no different. In fact some doctors believe that walking can be just as good as some blood pressure medications in keeping your blood pressure down.



Walking can also reduce your risk of breast cancer, stroke and even more so heart attack. In fact it has been shown that women who walk three hours a week could be reducing their chance of a heart attack by nearly 40% and women who walk more than five hours a week could be cutting their chance of a heart attack in nearly half. You do not even need to walk fast to take advantage of this. A walking speed of anywhere from 3.5 to 5 miles an hour is all it takes. That is walking 1 mile in about 15 minutes, which is a nice steady pace, but not to challenging if you are just starting out.



If you have never done a walking program, it is never to late to start, but you should start off slowly. Walk for 10 minutes everyday for a week. You could walk to your mailbox, or walk around the block whatever it is walk for 10 minutes and then each week add five more minutes. Hold your head high and walk talk. Make sure you take plenty of water with you and keep yourself hydrated on your walk. It will help you last longer. There is no reason in the world why you can not take a walk, unless of course it is bad weather. If you have a demanding job, instead of leaving to go out and grab some fast food, bag a lunch and eat and then walk around your building. Most employees get 2 15 minute breaks a day and you can use those breaks to walk. Not only will you be getting healthy but walking is a great way to clear your head.



If you are raising a family, make walking a family routine. If you children are young enough put them in a stroller and walk around your neighbor hood. On weekends make it a family routine to go for a nice walk. You shouldn't let weather stop you. There are countless walking DVD's on the market today also that will give you an effective walking workout right in the comforts of your own home.



So they next time you hear yourself saying "I just don't have the time to commit.." stop yourself and realize that you do have the time and with all the benefits walking has to offer, you should make it a priority to make the time.

The 10,000 Step Program To Better Health And Fitness Part I

The 10,000 Step Program To Better Health And Fitness Part I


By: Limon











Is gentle physical activity enough to achieve fitness when compared to more intensive activities?



The answer to this question, says Dr. Vicki Harber, head of the research team is: “Generally, low-intensity activity such as walking alone is not likely to give anybody marked health benefits compared to programs that occasionally elevate the intensity.”



This is “sad” news for me as I barely fit into my schedule the 20 to 30 minute walk about every other day that I do now, although gut instinct has been telling me I probably need to do more this, just what to do more is still in question.



These researchers said their concern is that people may think that what matters most is the total number of daily steps accumulated, and won’t pay much attention to the pace or effort invested in taking those steps. That sort of fits the description of what I am doing for exercise. I much rather take a leisurely walk and increase the time I spend walking rather than increase the pace I walk at.



Dr. Harper said the 10,000 step program is great for getting people to become more active again. We just need to increase the effectiveness of those steps. One way of doing that is to increase the speed in which we take those 10,000 steps, something like taking lots of 200 to 400 more steps quickly. She feels we got to more than light exercise and move towards the inclusion of regular “moderate” activity, which also includes occasional periods of walking at a more vigorous level. Okay…..I will try that!



Not everybody may have this same attitude, however. It seems that the 10,000 steps program has gotten millions of couch potatoes worldwide to move around and this has been a great accomplishment. To tell some they are not achieving much with the 10,000 steps program and now they must do more intensely could result in some giving up completely. Some people feel what would really make an interesting study is to see a 2-year-study in which half the previously sedentary people did the 10,000 step program (I would definitely be in this group), while the other half did a more intensive one, and see how many in each group dropped out. At this point, I cannot say whether or not I would be one that would just give up completely. It is a little bit on the chilly side today, I don’t know if I will start this new routine today or wait until warmer weather appears……We all most usually have access to some kind of a mall and I do have access to an exercise center fairly nearby, it is just that I might start this new program later……



What is the 10,000 step program?



It looks as if most health care professionals are in agreement that if we walk 10,000 paces (steps) a day our health will improve. I know I am far behind. They also agree that walking 10,000 steps per day helps control weight management followed by a well-balance diet to improve health even more.



It looks as if there is a pager-sized device we can attach to our belts or something we are wearing, called a Pedometer. While we wear this Pedometer (sort of reminds me of a pace-maker attachment) it will record the number of steps we take based on our body’s movement. That does sound interesting and easy enough. I know I could never keep track with pencil and paper. If we wear the Pedometer all day, at the end of the day, we can know approximately how many steps we have walked that day. Keep in mind though, now we must intensify each step, and don’t give up.



The goal of taking 10,000 steps in a day is a rough equivalent to the Surgeon General’s recommendation to accumulate 30 minutes of activity most days of the week (which has been sort of my thinking and exercise routine, probably read this somewhere). It has been felt this should be enough to reduce risk of disease and help us to lead a longer, healthier life.



It is understood, however, that not everyone should start right out trying to get 10,000 steps a day. So instead a more comfortable, gradual approach has been presented. This is called the 20% Boost Program.



The first piece of equipment we need to purchase for the 20% Boost Program is again the “Pedometer.” I must buy one of these soon! I will pick up one of these when I go to Sears to purchase a small freezer (I just learned frozen fruits and vegetables are healthier than the so-called “fresh fruits and vegetables” on the grocery shelf.) For this, I have to purchase a small freezer to be able to store the variety I need. This will be the perfect time to look for a Pedometer. No doubt Sears will have one in stock

Acute Edema

Acute Edema


By: sneitwale











Lower back pain is actually triggered by some number of issues like Acute Pulmonary Edema. Edema accumulates unusual and also too much essential fluids that creates absolutely serious actions on to the tissues skin cells. What goes on is similar to close to watering vegetation. The flower will enlarge and thus steadily die off.



Edema in severe stages is understood to be the heart lack of ability to at least one side, yet the problem extends to cause pain inside the back. Exactly what shows up is if your cardiovascular system is cut off; it stations the essential fluids on the way to tubes, vessels, ducts, and also passageways that extend to the lung area.



Reasons that generate edema:

Edema might possibly start through inhaling smoke, MI, CHF, Myocarditis, extreme I.V. intakes having to do with liquid, Valvular disorders, too much of medicines, like morphine, barbiturates, and heroin. Intense edema starts from ARDS (Person of legal age Breathing Distress Predicament) and Coronary artery disease.



heart growingbring about tension towards the chest, that when they are the chest area can be scarred width affects the spines framework coupled with capability to move. Overarching a corner is the place low back pain starts, since the chest could very well be constrained by means of skin damage and/or edema.



Qualified personnel will frequently make use of X-rays, ABG screens, ECG, and keep track of Homodynamic to find out edema. Not surprisingly, edema can bring about major problems, for example Hypernatremia, Digoxin Toxicity, Hypokalemia, Extra Substance, and also Pulmonary Obstruction of the arteries, (Embolism), which will will begin blood clots moreover has an effect on the circulation of blood. Hypokalemia probably will reduce potassium intake that would be wanted by simply our blood. What happens is the reduction of potassium inside the body provokes excessive removal from cellular fluids that may result in the muscle mass, that may result in some weakness. The back pain isn't essential the issue at this stage, since heart would be the place to start, which probably can result in cardiac arrest.



If acute edema exists, specialists will frequently prohibit fluid consumption, whilst administering I.V. body fluids so that you can replace. O2 and medications will be recommended. Often the doctor would likely request that a affected person remain constant at a elevated position, such as Fowlers.



Symptoms:

Edema might probably present tiredness, coughing, JVD, Hypophysis, murmurs, Orthopnea, one-side cardiovascular failure (Right often), low output of heart failure, exerted Dyspnea, and so forth. The condition can definitely cause many other symptoms to actually come up as well.



Doctors will certainly request that a affected individual limit substance intake, and thus join in the necessary oxygen remedy. Considering that edema brings about abnormal fluid accumulation, isometric activities, coupled with bed, repose is required. Isometric exercise is definitely the process involving pushing muscles close to a tough area, although the muscle tissue are set under stress, nonetheless reduced away from contractions. This type of workouts are appropriate in a number of treatments each time lumbar pain is usually taking part.



Edema equally has effects on typically the important joints, cartilages, muscle mass and many others, which can lead to tenderness, peptic issues within the hind legs, changes connected with stasis, etc. Edema has effects on the veins found in the neck also, which is amongst the main starts connected with lumbar pain. To prevent moving around in to the cardiovascular cavity and so dealing with heart conditions, Let me sum up edema and furthermore the sources of upper back pain.



Like I pointed out earlier, upper back pain commences with edema for how long the heart isn't pumping blood it is affecting all the connective tissue, suspensory ligaments, tendons, muscles, skin cells, joints, etc. As you can see, as soon as the skeleton parts seem to be focused on soreness will certainly occur from puffiness and swelling. The cause of lower back pain then commences with excessive fluid buildup coming through through intense edema and/or peripheral edema problems.



To explore edema and back pain think about tendons, suspensory ligaments, devices, joints, connective cells, neurological issues, etc ..



Upper back pain has impacted most people, yet the main origins arise from nerve and orthopedic problems. Yet, numerous disorders and symptoms could potentially cause back pain, for example edema. Actually, if doctors locate musculoskeletal and neurological problems, many normally connection one of several prospective causes to edema.