Tuesday, July 31, 2007

Making Exercise More Fun

Nothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the treadmill. After a hard days work, the gym is one place you do not even want to think about. Sometimes, even the thought of exercising at home with your own equipment can be less than desirable.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge. No matter how you look at it, exercise can be downright boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis. If you have been wondering what you can do to make exercise more fun, you will find some ideas below that just may help to make exercise more fun and a little bit easier.

First things first, you should exercise with a friend. You can challenge each other, help each other out, keep each other motivated and on track, make each other laugh or just make a game out of your exercise programs.

You can also try something different. If you go to the gym each and every day and use the same piece of equipment or use the same piece of equipment at home, you should try mixing things up. Reverse your routine or just change the order of your exercises.

An outdoor circuit in the park is also something you can try. There are some parks that have circuit courses set up with a planned course where all you have to do is walk or jog to each station and then follow the instructions. If there is not a planned course, then you should do a combination of jogging and walking, picking a distance of a couple hundred feet. Jog 100 feet then drop and do a couple of pushups, walk the next 100 feet and then drop to do sit ups.

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-ups, hang from your knees, just let your imagination guide you. You do not always need to follow a strict routine, just get out there and have fun working your muscles.

You can also ride a bike around your neighborhood or hike on a hiking trail. A walk in the park or around your neighborhood is also a great way to get some exercise. Doing yoga in the park or on a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try. A lot of cities have team activities such as softball, volleyball, tennis, soccer, and so on. These types of activities will not only provide you with good exercise but they will also help you to meet new people as well.

When you exercise, try to picture your muscles getting bigger. Research has shown that if you focus all of your thoughts on the muscles that you are working, they will respond better. Try to watch them work with each repetition as your muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting. You do not need to follow the same routine day after day, as you can do many other things to get in some exercise.

The important thing is that you should always try to incorporate exercise in any various forms into your everyday life and make these habits the kind of habits that will last a lifetime.


(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Friday, July 27, 2007

Where are you going to exercise?

Exercise At Home or Gym

Making the decision of where you will go to exercise is a very important step in reaching your goals of fitness. A lot of factors will go into this decision, and each one should be evaluated well before you start exercising. Once you have made a decision on where you will go to exercise, you can move on to deciding how you plan to work out.

As you probably know, exercising at home has many advantages. The finance factor is one of the best advantages. With the gas prices being what they are today, it is quite obvious that you will save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive and may include other things that you do not need such as child care or swimming pools. You also won't need to be concerned about the latest trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial obligation. Even though you may plan to run, it is very important that you have high quality running shoes. This statement applies to any type of equipment that you may purchase to use at home. If you go out and buy cheap equipment, you will probably end up getting hurt or getting frustrated because you are not making any progress.

Along with the financial gains, exercising at home may also help those who do not like to work out in public. If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you when you exercise at home is you. Also, when you exercise at home, you do not need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home. At the gym, you will also more of a selection of equipment as well, far more than you will have at home.

Gyms will also offer you classes that you may find very motivating. If you attend class on a regular basis, you may be motivated enough to continue so you do not have to defend yourself when asked where you have been or what you have been doing. You can also meet new people in class, or just help others along if you choose.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you will find the swimming pool at the gym to be just what you need to prepare yourself. Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably did not even know you had.

All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference. The most important decision you will need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life.

Once you have given it some thought and weighed out the pros and cons, you will have no problem making the choice. Always keep in mind that once you have made your choice, you can always switch if you are not happy with the choice you made.


(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Wednesday, July 25, 2007

Exercising Properly

There are two main types of exercise that you can do - aerobic and anaerobic. The first one, aerobic, means with oxygen. Aerobic type exercise has an important distinction; it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the main source of fuel. Despite common myths, exercise does not have to be drastic in any way to provide massive benefits. Even if you choose light exercise, you will still burn fat.

Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to regenerate. To be sure that you are burning fat rather than sugar, it is very important to make sure that you are doing several things as you exercise.

The most important thing you can do as you exercise is breathe deep. You should always breathe in deep into your stomach through your nose; hold it for a few seconds and then exhale hard through your mouth.

Second, you should make sure that you exercise at a comfortable level. You should exercise at a level of 7 out of 10, and still be able to carry on a normal conversation while you exercise. You should do this for 45 minutes or so each day, then you will begin to notice just how much your energy will explode.

Even if you do not think you have the time to exercise, rest assured that there is always time. If you have to, use the time that you would normally spend sleeping. With exercising, you will actually need less sleep than before.

You can also use the time of your lunch break to exercise as well. The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in your overall productivity.

Cellularise, or rebounding, is one of the best forms of aerobic exercise there is. If you have access to a rebounder, you should not hesitate to use it. Use any break you have at work to engage in some type of movement and deep breathing.

Any type of exercise you do will strongly benefit your heart. It will make it a stronger and larger organ. Deep breathing will help your lungs become stronger and larger as well. There is research now that links exercise to helping benefit and almost prevent each and every type of disease or ailment.

Movement of the joints will promote proper blood flow and create energy, as sitting down all day will rob your body of much needed energy. If you sit down all day, it is very important that you promote blood flow, circulation, energy, brain flow, and the strength of your heart. With just a little bit of your time devoted to exercise, you'll find yourself healthier than you have ever been in the past.


(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Wednesday, July 04, 2007

Dynamic Yoga – Exercise 3 & 4

POSE OF THE MOON (Shashankasa)
Sit on your knees with palms on thighs. Close eyes and relax, but keep spine and head straight.

Inhale deeply and lift arms above head, keeping them straight and shoulder-width apart. As you breathe out, bend forward from the hips, keeping arms and head in a straight line. Hands and forehead should eventually rest on the floor in front of your knees. Bend your elbows, so that arms are fully relaxed and hold for five seconds.

Then breathe in and slowly raise arms and body back to the upright position.

Exhale and return your palms to the top of your thighs. Repeat 3-5 times.

MOUNTAIN POSE (Parvatasana)
Strengthens nerves and muscles in the arms and legs, and stimulates the circulation in the upper spine.

Kneel on raised heels and stretch your arms forward so your forehead is on the floor. Breathe deeply and relax for a few seconds. Raise yourself on to your hands and knees, keeping your toes tucked under and your back flat.

Inhale and push up onto your toes. Raise your buttocks and lower your head between your arms. Your back and legs should form two sides of a triangle.

Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold the position for 10 seconds.

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Dynamic Yoga – Exercise 1 & 2

SWAYING PALM TREE POSE (Tiryaka Tadasana)
Streamlines the waist and develops balance. Stand with feet 8 inch apart and fix eyes on a point directly in front of you. Interlock fingers and turn palms outward. Inhale deeply as you raise arms over your head. As you breathe out, bend from your waist to your left side, taking care not to reach forwards or backwards. Hold for a few seconds, then inhale deeply and slowly return to the upright position.

Repeat 5 times to each side.

CAT-STRETCH POSE (Marjari-asana)
Kneel and lean forward to place hands on floor below your shoulders, fingers facing forward, hands in line with knees. Arms and thighs should be at right angles to the floor; knees may be slightly separated.

Inhale deeply, raise head and drop spine so your back is concave. Fill your lungs and hold for three seconds. As you exhale, lower your head and stretch your spine upwards. At the end of the breath, pull in your buttocks, contract stomach muscles and place head between arms.

Repeat 5 times.

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Yoga Benefits for Diabetes

Diabetes in various forms affects up to 5percent of the world population with 12 million diabetics in Western Europe alone. Of the different ways in which diabetes presents, non-insulin-dependent diabetes mellitus (NIDDM) is probably the most commonly encountered genetic disease. NIDDM or Type II diabetes is multi-factorial, depending also on environmental factors including obesity, sedentary lifestyles and nutritional imbalances.

Yoga has shown some beneficial results in curing diabetes. The yoga exercises that are prescribed for curing diabetes is different from hatha yoga exercise because it involves positions tailored to treat certain conditions, as well as meditation, relaxation and stretching exercises.

One of the studies conducted to cure diabetes was the one set up by the Yoga Biomedical Trust, founded in 1982 by biochemist Dr Robin Monro, and an Indian yoga research foundation which discovered that practicing yoga for 30 minutes a day for one month helped reduce blood glucose levels in some diabetics.

The yoga patients took part in one or two 90-minute sessions a week and were asked to practice at home. The classes included the specific yoga exercises of the spinal twist, the bow and abdominal breathing.

At the end of the 12 weeks blood sugar levels fell significantly in all patients in the group and were slightly raised in a control group which had not joined in the yoga sessions. Three yoga students managed to reduce their medication, including one man who had not changed his drug regime for 20 years.

It has been known for a long time that exercise is helpful for diabetics. Yoga therapy may help reduce stress levels which could play a part in maturity onset diabetes. But one drawback is that some patients would find it hard to keep up the regular sessions needed to sustain the benefit. All the patients said they would like to see these classes set up on a permanent basis but we don't have the money.

It is not necessarily the exercise component of the yoga therapy package which is most important, because there is not enough physical exercise to account for the changes, but stress reduction has a lot to do with it. Stress hormones increase sugar levels in the blood. People also benefit from the stabilization of their moods which yoga brings; an increased feeling of well-being and a feeling of being more in control, which may help with their diet control.

Related articles on Yoga:
- Yoga for Business People #1
- Yoga for Business People #2
- Yoga for Business People #3
- Yoga for Business People #4
- Yoga for Business People #5
- Yoga and Sport
- Yoga For Computer Users #1
- Yoga For Computer Users #2
- Yoga For Computer Users #3
- Yoga for Women: How to Gain a Shapely Waist through
- Yoga for Women: Exercises
- Yoga for Women: Hold that Pose
- Yoga for Women: Before you start
- Yoga for Women: Basic Lessons
- Dynamic Yoga - Exercise 1 & 2
- Dynamic Yoga - Exercise 3 & 4
- Yoga and Exercises

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Work – Life Balance and Yoga

After a surge of interest during the consciousness-conscious '60s, yoga began to fall out of favor. Exercisers apparently lost patience with the activity, which offers slow but steady results, and turned to the fast pace and quick shape-up of aerobics. Now yoga is back-less mystical than in the past, less reminiscent of gurus in pretzel positions, and more attractive than ever to people who are interested in working out rather than working toward some spiritual goal.

Once you step out of the metaphysical atmosphere, yoga is a great stretch and flexibility program. Yoga is increasingly being used by those who are having a trouble in balancing their work and personal life. A stressful working environment and a hectic schedule have a telling impact on the personal lives of the modern day executives and so they are turning to yoga to bring about a peace of their mind and to adopt a perfect work-life balance.

Also, many disgruntled runners, weight trainers and aerobic dancers complain that instead of reducing the stress in their lives, their exercise regimes add more.

People rush to work out every day at lunch, force themselves to keep up and then rushed back to work. Surely, it does something good for them, but it is just another pressure. Yoga is less competitive, less stressful, and above all gives a wonderful feeling of being.

Indeed, the healing aspect of yoga is a key to its renewed popularity. The strained knees, aching backs and neck pains generated by the push for fitness and the stress of making it in a competitive world have inspired a packaged set of a book and audio cassettes. Some orthopedic surgeons, chiropractors and neurologists are now referring patients to specific yogis during treatment.

Growing interest in the mind-body connection is fueling a major comeback of the ancient practice, boosted by research suggesting it can reduce stress and blood pressure, improve work performance, even slow effects of aging.

Several techniques are now being taught in mainstream hospitals and businesses; books about them are brisk sellers and discussion groups have sprung up on the Internet.

Even the Army is interested - it has asked the National Academy of Sciences to study meditation and other new age techniques that might enhance soldiers' performance.

Details differ, but a common theme is relaxing the body while keeping the mind alert and focused - on an object, sound, breath or body movement. If the mind wanders - and it always does - you gently bring it back and start again

Stress-related problems account for 60percent to 90% of U.S. doctor visits, and mind-body approaches often are more effective, and cost-effective, than drugs or surgery. For example, 34% of infertile patients get pregnant within six months, 70% of insomniacs become regular sleepers and doctor visits for pain are reduced 36%.

Related articles on Yoga:
- Yoga for Business People #1
- Yoga for Business People #2
- Yoga for Business People #3
- Yoga for Business People #4
- Yoga for Business People #5
- Yoga and Sport
- Yoga For Computer Users #1
- Yoga For Computer Users #2
- Yoga For Computer Users #3
- Yoga for Women: How to Gain a Shapely Waist through
- Yoga for Women: Exercises
- Yoga for Women: Hold that Pose
- Yoga for Women: Before you start
- Yoga for Women: Basic Lessons
- Dynamic Yoga - Exercise 1 & 2
- Dynamic Yoga - Exercise 3 & 4
- Yoga and Exercises

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Basic Sitting Postures with Benefits

JANU SIRSASANA: Correct foot placement

Sit up straight with legs evenly extended in front. Bend the right leg at the knee and place the foot so that the heel is in the right groin and the front of the foot touches the left thigh. Turn the foot so that the bottom of the foot is facing upward and press the knee back to form an obtuse angle with the body. This position will be difficult at first; don't force it. Put a folded blanket under the knee and also under the hips. Gradually the knee will move farther back. Just keep the foot correctly positioned.

JANU SIRSASANA: Correct, perfect posture

Having positioned the foot and knee correctly, stretch the left leg out, keeping the leg firmly on the mat. Settle the heel firmly and stretch the toes up. (The heel should pull gently away from the ankle.) Now inhale and bend forward over the straight leg, catching the foot with both hands if possible. Beginners should bend only as far as they can without rounding the back. When this posture is done correctly and completely, the body will roll forward over the extended leg, absolutely flat from the tail bone to the head. Stay there in breathing normally for as long as you can. Inhale, release the handhold, come up smoothly, straighten the bent leg and relax. Repeat on other side.

JANU SIRSASANA: Wrong posture

The heel is not positioned against its own thigh. The knee has not been pushed back as far as possible to form an obtuse angle. The back is humped and curved because the pelvis is jammed and unable to lift properly. Instead of a smooth, complete stretching of the spine, the lumbar is over-stretched and the rest of the spine constricted. The left leg is not flat on the floor.

TRIANG MUKHAIPADA PASCHIMOTTANASANA: Sitting, forward-bending pose over one leg

This posture generally follows the previous one. Sit with your legs stretched in front. Bend the right leg so that the right foot is near the right hip. The toes should point back. The right calf presses against the right thigh. The body will tilt in this position so put a small folded towel under the left buttock to keep the hips level and the forward stretch even and extended. Hold the left foot with your hands, inhale and bend forward, keeping both knees together as you stretch forward over the straight leg. Many students will find it difficult in this position to even take hold of the foot of the outstretched leg. Do not despair. Just hold the knee, shin or ankle, and sit, breathing deeply, in whichever position represents your best extension. This will take time if the back is tight and the spine inflexible. Release the hold and straighten the bent leg. Repeat on the other side.
Related articles on Yoga:
- Yoga for Business People #1
- Yoga for Business People #2
- Yoga for Business People #3
- Yoga for Business People #4
- Yoga for Business People #5
- Yoga and Sport
- Yoga For Computer Users #1
- Yoga For Computer Users #2
- Yoga For Computer Users #3
- Yoga for Women: How to Gain a Shapely Waist through
- Yoga for Women: Exercises
- Yoga for Women: Hold that Pose
- Yoga for Women: Before you start
- Yoga for Women: Basic Lessons
- Dynamic Yoga - Exercise 1 & 2
- Dynamic Yoga - Exercise 3 & 4
- Yoga and Exercises

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Breathing and Relaxing

You don't need to fall into the stress mode of life. You can use breath to relax, rather than stress, your mind and body. Yoga helps you to relearn that natural state that your body and mind want to be in: relaxation.

Deep breathing is both calming and energizing. The energy you feel from a few minutes of careful breathe is not nervous or hyper, but that calm, steady energy we all need. Slow, steady, and quiet breathing gives a message to your nervous system: Be calm.

Whole books have been written on yoga breathing. Here is one 5-minute Breath Break. (Read through the instructions several times before you try the practice.)

1. Sit with your spine as straight as possible. Use a chair if necessary but don't slump into it. Feet flat on the floor with knees directly over the center of your feet. Use a book or cushion under your feet if they do not rest comfortably on the floor. Hands are on the tops of your legs.

2. Close your eyes gently and let them rest behind closed lids.

3. Think about your ribs, at the front, back, and at the sides of your body. Your lungs are behind those ribs.

4. Feel your lungs filling up, your ribs expanding out and up. Feel your lungs emptying, your ribs coming back down and in. Don't push the breath.

5. The first few times you do this, do it for 2 to 3 minutes, and then do it for up to 5 to 10 minutes. At first, set aside a time at least once a day to do this. When you learn how good it makes you feel, you'll want to do it at other times as well.

Just as one stressful situation goes into your next challenge, relaxing for a few minutes every day gradually carries over into the rest of your daily life and activities.
Related articles on Yoga:
- Yoga for Business People #1
- Yoga for Business People #2
- Yoga for Business People #3
- Yoga for Business People #4
- Yoga for Business People #5
- Yoga and Sport
- Yoga For Computer Users #1
- Yoga For Computer Users #2
- Yoga For Computer Users #3
- Yoga for Women: How to Gain a Shapely Waist through
- Yoga for Women: Exercises
- Yoga for Women: Hold that Pose
- Yoga for Women: Before you start
- Yoga for Women: Basic Lessons
- Dynamic Yoga - Exercise 1 & 2
- Dynamic Yoga - Exercise 3 & 4
- Yoga and Exercises

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)

Yoga Exercise

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, and 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.

Related articles on Yoga:
- Yoga for Business People #1
- Yoga for Business People #2
- Yoga for Business People #3
- Yoga for Business People #4
- Yoga for Business People #5
- Yoga and Sport
- Yoga For Computer Users #1
- Yoga For Computer Users #2
- Yoga For Computer Users #3
- Yoga for Women: How to Gain a Shapely Waist through
- Yoga for Women: Exercises
- Yoga for Women: Hold that Pose
- Yoga for Women: Before you start
- Yoga for Women: Basic Lessons
- Dynamic Yoga - Exercise 1 & 2
- Dynamic Yoga - Exercise 3 & 4
- Yoga and Exercises

(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
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