Yoga and Skiing
It is incredible what yoga does for skiing. People can ski all day long and much better.
Conditioning before hitting the slopes can increase the safety and enjoyment of the sport. Most ski injuries occur early in the day when muscles are tight and enthusiasm is high, and late in the day when muscles are weakened and technique is poor.
A simple yoga exercise called the awkward pose, can increase your strength, balance and concentration which will make the ski season more rewarding.
It consists of three variations which are done sequentially.
To begin, stand with the feet apart, about shoulder width, an even distance (approximately six inches) between your heels and toes. Extend the arms out in front of you parallel to the floor with the shoulders pressed down and away from the head. Keep the upper body strong and firm in this position.
Bend your knees and shift the weight back into the heels, pushing the buttocks out behind you. When the top of the thighs are parallel to the floor and arms, hold your pose. The feet should be held parallel and the knees should only be shoulder width apart.
One good way to think of getting into this pose is to imagine that you are sitting in an invisible chair leaning back to bring the spine and shoulders against the back of the chair. The arm muscles are contracted, the abdomen is held tight and your breathing should be normal. Hold the pose for twenty seconds. Stand up.
The second part of this series is similar to the first. Keep the upper body the same as before and stand straight up onto the balls of the feet, standing as high as possible with the arches pressed forward. To keep the ankles strong and straight, press down with each big toe. Now, bend the knees again keeping the spine straight and stop when the quadriceps is parallel to the floor. Hold this pose for twenty seconds. Stand up. You will find this second pose a bit more difficult.
Third, assume the same basic pose with upper body firm and strong. Again, slowly bend the knees and this time sits all the way down lightly onto the heels. Now press the knees together and hold the body still. The quadriceps is again level with the floor and the spine is straight. Hold again for twenty seconds. Stand up out of the pose slowly, bring the heels down and relax. Do not forget to do a second set of all three poses.
Yoga and Tennis
Tennis requires cat-like reflexes with short bursts of strength. These short movements do not allow the muscles to extend their full length. When muscles are strenuously worked they become tight and can lose their elasticity unless properly stretched. Yoga exercises can increase the body's range of motion. The lack of movement because of inflexibility binds the joints. Without the elasticity of the muscles, I think an athlete can be a prisoner within his own body.
Using yoga techniques makes it possible to retrain the muscles. Most tennis athletes play in a constant state of muscle tension. Yoga trains the body to relax muscle tension. Learning to begin your game in a relaxed state could mean gaining an extra step on the ball.
When in a ready position muscles are contracted and ready for action. To move, muscles must be relaxed and then contracted again to spring in any direction. By retraining the muscles you begin from a relaxed position, giving a quickened reaction time.
Yoga breathing exercises can help improve endurance and stamina. When exerting in sports or exercise we often hold the breath as a way to create strength. Yoga trains the body to create strength through breathing control. Holding the breath at points of exertion takes a great deal of energy that could be used during long sets or matches.
Learning the correct way while doing a yoga pose is simple. Exhale during the execution of a pose until you feel the muscles' full length of stretch (maximum resistance). Never hold your breath. Breathe normally and listen to the body. Hold for 30 seconds, then release the pose slowly. By constant practice of yoga poses you'll soon apply breathing techniques in everyday routines.
A simple spine twist is excellent for rotational sports. It can help increase needed flexibility of the shoulders and back and hips. Remember to apply the breathing technique to this pose.
Begin the spine twist by sitting on the floor with both legs straight out in front of you. Keeping the spine straight, bend the left leg placing the left foot on the outside of the right knee. Now, place the left hand on the floor behind you with your arm straight and the right elbow bent. Positioned on the outside of the left thigh place the right hand on the left hip.
Slowly exhale while turning the head and upper body to the left, looking over the left shoulder. Pressure from the right arm should keep the left leg stationary while pressure from the left arm and torso gives you the twist. Stronger use of both arms increases the twist. Hold this pose for 30 seconds and repeat twist on the opposite side.
A total body conditioning and flexibility routine is essential for the avid tennis player. Yoga techniques could be the edge you need in developing your game.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Friday, October 19, 2007
Thursday, October 18, 2007
Choosing the Right Exercise for You
The type of exercise you do all depends on you and what you like to do. What you hate doing, paying membership fees, and whether or not to buy equipment are all things you need to consider as well as answer.
If you choose something that you do not like to do, you are not going to keep doing it for a long period of time. Give it some thought - if you do not like jogging, you are not going to get up at 6 AM and go running. If you can not find something you like to do, choose something you hate the least, which will normally be walking.
Walking is great exercise, as it suits all levels of fitness. Anyone can start a walking program at any time; it's normally the intensity and duration that differs. Walking is also a social exercise, as it is not difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster.
No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program. If you start off too hard, you could end up with an injury which will require time off to get over.
If you are really in bad shape, you should start off by walking for 10 minutes each day. Then, increase it by five minutes every two weeks. To make things more interesting, you should try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.
If walking is not your thing, then you may want to try a fitness center. They have loads of variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service.
If they are not willing to treat you well before you join, then they certainly won't after you join. You should also make sure that the equipment they use is well taken care of. It's easy to find out, as all you have to do is listen to the machines. If they squeak a lot or make noise, then chances are they are not being taken care of.
If you still are not sure what you should do, then you should look into golf or tennis. Both are good social activities in most areas, and you can even meet new friends. Tennis is great for fitness although it is not for someone who is just starting out. If you have not exercised in a long time, then golf may be the best activity for you.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
If you choose something that you do not like to do, you are not going to keep doing it for a long period of time. Give it some thought - if you do not like jogging, you are not going to get up at 6 AM and go running. If you can not find something you like to do, choose something you hate the least, which will normally be walking.
Walking is great exercise, as it suits all levels of fitness. Anyone can start a walking program at any time; it's normally the intensity and duration that differs. Walking is also a social exercise, as it is not difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster.
No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program. If you start off too hard, you could end up with an injury which will require time off to get over.
If you are really in bad shape, you should start off by walking for 10 minutes each day. Then, increase it by five minutes every two weeks. To make things more interesting, you should try walking a different course every few days. You can also roster a different friend to walk with you each day of the week.
If walking is not your thing, then you may want to try a fitness center. They have loads of variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service.
If they are not willing to treat you well before you join, then they certainly won't after you join. You should also make sure that the equipment they use is well taken care of. It's easy to find out, as all you have to do is listen to the machines. If they squeak a lot or make noise, then chances are they are not being taken care of.
If you still are not sure what you should do, then you should look into golf or tennis. Both are good social activities in most areas, and you can even meet new friends. Tennis is great for fitness although it is not for someone who is just starting out. If you have not exercised in a long time, then golf may be the best activity for you.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Tuesday, October 16, 2007
Exercise, Children, And Play
Often times, when children return from playing, they look quite exhausted and ready for a nap. This is the most accurate description, and also quite the truth, as playing is hard work. It's exhausting to the mind and body of the child and it plays an important role in helping them to become productive and healthy.
The role of play and exercise in the life of a young child will provide them with several benefits. Exercise of the body is a very important part of keeping the young body fit as it grows into an adult body. Once we reach adulthood, if we've had the benefit of exercise and play, we all tend to continue that habit well into our adult years.
Play is also good in the form of participating in organized sports, coordinated play times, and being a member of a large group during all of these types of activities. Playing on this level will teach us how to interact with peers and perform as a team with our fellow players. In today's business world, these skills are essential.
What we learn in body language, coping skills, and the interaction of the mind and body during our interaction with others is invaluable. When we learn these skills to the fullest, not only will we learn how to get along with others, but we will also learn how to interact better with ourselves.
Although interacting with ourselves seems like a rather pointless exercise, it is actually an important part of maintaining the best sense of health and wellness. There will always be times when our bodies are trying to tell us things about our physical or mental condition, which we will simply refuse to listen to.
Through exercise and play, we will also learn what our limitations are - both physical and mental. At times of play, you will see children and young adults push themselves to their limit and beyond. As children, we are all more able to distinguish between a real limit versus what society itself calls our limits.
For children and young adults, the pressures of the world do not affect them near as much as it does adults. Children have a much better state of mind and peace, unlike adults that have let the outside influence the body and mind, which will do little more than becoming a dominant factor of time.
As you can tell, the benefits that are gained from exercise and play time as children will benefit us for the rest of our lives. As adults, we all too often forget how important both exercise and plays are.
Normally, we want to rush children into their daily responsibilities, forgetting that at their age they need play and interaction for their young minds.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
The role of play and exercise in the life of a young child will provide them with several benefits. Exercise of the body is a very important part of keeping the young body fit as it grows into an adult body. Once we reach adulthood, if we've had the benefit of exercise and play, we all tend to continue that habit well into our adult years.
Play is also good in the form of participating in organized sports, coordinated play times, and being a member of a large group during all of these types of activities. Playing on this level will teach us how to interact with peers and perform as a team with our fellow players. In today's business world, these skills are essential.
What we learn in body language, coping skills, and the interaction of the mind and body during our interaction with others is invaluable. When we learn these skills to the fullest, not only will we learn how to get along with others, but we will also learn how to interact better with ourselves.
Although interacting with ourselves seems like a rather pointless exercise, it is actually an important part of maintaining the best sense of health and wellness. There will always be times when our bodies are trying to tell us things about our physical or mental condition, which we will simply refuse to listen to.
Through exercise and play, we will also learn what our limitations are - both physical and mental. At times of play, you will see children and young adults push themselves to their limit and beyond. As children, we are all more able to distinguish between a real limit versus what society itself calls our limits.
For children and young adults, the pressures of the world do not affect them near as much as it does adults. Children have a much better state of mind and peace, unlike adults that have let the outside influence the body and mind, which will do little more than becoming a dominant factor of time.
As you can tell, the benefits that are gained from exercise and play time as children will benefit us for the rest of our lives. As adults, we all too often forget how important both exercise and plays are.
Normally, we want to rush children into their daily responsibilities, forgetting that at their age they need play and interaction for their young minds.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Children and Exercise
If you have a child of 6 to 8 years old that wants to start exercising and lifting weights, you may find yourself wondering what you should do. While some think it is perfectly fine for children to exercise, there are others that think differently.
The long and short of it is that yes, it is beneficial for your child to partake in exercise or a weight training regimen although there are a few things that you should keep in mind once this starts to happen.
No matter how you look at it, children are not miniature adults and therefore you can not use the same methods with growing children that you can use with adults, as children are different from adults anatomically, emotionally, and physiologically.
All children have immature skeletons, as their bones do not mature until they get 14 - 22 years of age. With girls, exercise during childhood can have very critical effects on bone health that can last for their entire lives.
Children are often times vulnerable to growth related overuse injuries such as Osgood Schlatter disease. Children have immature temperature regulation systems due to their having a large surface area compared to their muscle mass which will cause them to be more susceptible to injury when they are not properly warmed up.
Children do not sweat as much as adults do, so they will be more susceptible to heat exhaustion as well as a heat stroke. Due to their low muscle mass and immature hormone system, it makes it harder for them to develop strength and speed. Their breathing and heart response during exercise are also different from an adult, which will affect their capacity for exercise.
On the other hand, young boys and girls can drastically improve their strength with weight training although opposed to adult, neurological factors instead of muscle growth factors are mostly responsible.
When you consider programs for children, first and foremost you should obtain a medical clearance. The first approach to designing a program is to establish a repetition range of 8 - 12 and keep the work load appropriate for the range.
You should ensure that workouts are spread out enough to have at least 1 - 2 full days of rest between workouts. The main focus when working out should be on the form of every exercise performed, and not on the amount of weight being lifted.
Before weight training, warm up and stretching should be done. Start your children off with light loads and then make adjustments accordingly. No more than 3 non consecutive exercise sessions should be done in a week. You should also see to it that they drink plenty of water before, during, and after exercise. Getting enough water is very important with exercise, as it is often times very easy to get dehydrated - especially with children.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
The long and short of it is that yes, it is beneficial for your child to partake in exercise or a weight training regimen although there are a few things that you should keep in mind once this starts to happen.
No matter how you look at it, children are not miniature adults and therefore you can not use the same methods with growing children that you can use with adults, as children are different from adults anatomically, emotionally, and physiologically.
All children have immature skeletons, as their bones do not mature until they get 14 - 22 years of age. With girls, exercise during childhood can have very critical effects on bone health that can last for their entire lives.
Children are often times vulnerable to growth related overuse injuries such as Osgood Schlatter disease. Children have immature temperature regulation systems due to their having a large surface area compared to their muscle mass which will cause them to be more susceptible to injury when they are not properly warmed up.
Children do not sweat as much as adults do, so they will be more susceptible to heat exhaustion as well as a heat stroke. Due to their low muscle mass and immature hormone system, it makes it harder for them to develop strength and speed. Their breathing and heart response during exercise are also different from an adult, which will affect their capacity for exercise.
On the other hand, young boys and girls can drastically improve their strength with weight training although opposed to adult, neurological factors instead of muscle growth factors are mostly responsible.
When you consider programs for children, first and foremost you should obtain a medical clearance. The first approach to designing a program is to establish a repetition range of 8 - 12 and keep the work load appropriate for the range.
You should ensure that workouts are spread out enough to have at least 1 - 2 full days of rest between workouts. The main focus when working out should be on the form of every exercise performed, and not on the amount of weight being lifted.
Before weight training, warm up and stretching should be done. Start your children off with light loads and then make adjustments accordingly. No more than 3 non consecutive exercise sessions should be done in a week. You should also see to it that they drink plenty of water before, during, and after exercise. Getting enough water is very important with exercise, as it is often times very easy to get dehydrated - especially with children.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
A Ticket to Daily Health: Multivitamins
An increasingly number of the world’s population is now eager and interested in looking after their health and in keeping tune with their well-being. It is important to note that this awareness is progressively contributing to the creation of several health supplements to benefit both the adults and the young ones. Dietary and vitamin supplements have constantly proven their worth to health conscious individuals.
An excellent daily multivitamin supplement doesn’t only develop your general bodily functions but also improves your mental and physical condition and well being. Occasionally specification is needed in appropriately supplementing nutrients to deal with any individual needs. An example would be in heart disease patients, they would have to take in CoQ10 in preventing the said condition. Alzheimer’s disease can be effectively prevented by a regular combination of Vitamin C and E intake.
Multivitamin supplements necessarily include all the vitamins and nutrients essential for recommended daily dosage. Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. It is a well settled fact that multivitamins in liquid form are more efficient than the ordinary pill forms. This is due to the fact that the body can easily absorb liquid nutrients five times more than ordinary multivitamins in tablet or capsule form.
Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, B12, C, D, E, K, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat. The danger of illness or even mortality is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiency. With this fact, it is very unlikely for someone to refuse vitamin supplementation on a daily basis. So the question now is, why is it necessary for individuals to take multivitamins when majority of our daily diet can provide us with the basic nutrients we need? It may not be compulsory, but everyone can profit from daily multivitamins.
As previously mentioned, the clear benefit of daily intake of multivitamins it to prevent vitamin/nutrient deficiency. Some personal circumstances may increase dietary needs. Pregnant women, during their first trimester, are recommended by their doctors to take multivitamins. This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. Taking multivitamins everyday reduces the risk of transmitting malnutrition from a pregnant woman to her unborn baby. Other conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body system which can be successfully counteracted by multivitamins.
Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run. Stress formulations benefit both your mental ability and daily endurance. Aside from the mentioned benefits, daily multivitamins also minimize the risk of cancer or any cardiovascular disease.
Several people, if not all, testify to have a feeling of comfortable health in regularly taking in multivitamins. This is due to the synergistic or combined effects of the supplemental ingredients found in multivitamins. A fat-soluble antioxidant vitamin, like the Vitamin E, works to neutralize probable harmful free agents in the body. This vitamin also maintains healthy skin through protection of cell membranes, blood circulation, heart, nerves, red blood cells, and muscles. Another antioxidant is the Vitamin C which effectively fights blood cell infection and is vital in collagen formation, wound healing, and formation of bone structures, capillaries, and teeth. Vitamin is also helpful in the iron absorption from plant sources. Vitamins A, D, K and other supplemental nutrients found in multivitamins have specific functions that benefit the bodily functions.
While daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than resorting to multivitamins alone.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
An excellent daily multivitamin supplement doesn’t only develop your general bodily functions but also improves your mental and physical condition and well being. Occasionally specification is needed in appropriately supplementing nutrients to deal with any individual needs. An example would be in heart disease patients, they would have to take in CoQ10 in preventing the said condition. Alzheimer’s disease can be effectively prevented by a regular combination of Vitamin C and E intake.
Multivitamin supplements necessarily include all the vitamins and nutrients essential for recommended daily dosage. Multivitamin supplements may also be formulated to meet the needs of individual conditions like pregnancy and specific age brackets. It is a well settled fact that multivitamins in liquid form are more efficient than the ordinary pill forms. This is due to the fact that the body can easily absorb liquid nutrients five times more than ordinary multivitamins in tablet or capsule form.
Basically, the body needs 13 essential vitamins to function properly. In regulating the crucial performance of the body, it has to have vitamins A, B, B12, C, D, E, K, and the 7 B-complex vitamins. Majority of these vitamins are obtained by our body through the food that we eat. The danger of illness or even mortality is in the deficiency of some of the essential vitamins. This is where vitamin supplementation comes in. It counteracts the illness caused by such deficiency. With this fact, it is very unlikely for someone to refuse vitamin supplementation on a daily basis. So the question now is, why is it necessary for individuals to take multivitamins when majority of our daily diet can provide us with the basic nutrients we need? It may not be compulsory, but everyone can profit from daily multivitamins.
As previously mentioned, the clear benefit of daily intake of multivitamins it to prevent vitamin/nutrient deficiency. Some personal circumstances may increase dietary needs. Pregnant women, during their first trimester, are recommended by their doctors to take multivitamins. This does not only provide the mothers with sufficient nutrition but also proper vitamins to benefit the unborn child inside their womb. Taking multivitamins everyday reduces the risk of transmitting malnutrition from a pregnant woman to her unborn baby. Other conditions such as old age, alcoholism, smoking, and exposure to excessive pollution have long-term detrimental effects to the body system which can be successfully counteracted by multivitamins.
Stress is also one risk factor which needs serious supplementation that multivitamins can provide. Especially with people who have so much to do and have a hard time in keeping up with their health needs, multivitamins are a must to keep them always on the go without any health complications in the long run. Stress formulations benefit both your mental ability and daily endurance. Aside from the mentioned benefits, daily multivitamins also minimize the risk of cancer or any cardiovascular disease.
Several people, if not all, testify to have a feeling of comfortable health in regularly taking in multivitamins. This is due to the synergistic or combined effects of the supplemental ingredients found in multivitamins. A fat-soluble antioxidant vitamin, like the Vitamin E, works to neutralize probable harmful free agents in the body. This vitamin also maintains healthy skin through protection of cell membranes, blood circulation, heart, nerves, red blood cells, and muscles. Another antioxidant is the Vitamin C which effectively fights blood cell infection and is vital in collagen formation, wound healing, and formation of bone structures, capillaries, and teeth. Vitamin is also helpful in the iron absorption from plant sources. Vitamins A, D, K and other supplemental nutrients found in multivitamins have specific functions that benefit the bodily functions.
While daily intake of multivitamins may have proven beneficial, it is not a 100% guarantee to be free of serious illness attributed to other factors. It is often a misconception that symptoms of disease may always be cured by taking multivitamins. Health experts have the better opinion of immediate medical assistance rather than resorting to multivitamins alone.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
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