Yoga is becoming a more and more popular activity in the Western world today. The number of places holding Yoga classes of many different types is on the rise. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga and many more it can be easy to get confused. This article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.
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Archive for: Fitness
Have you ever heard a kid say that they were bored? It takes constant stimulation to keep them motivated. And, to keep them fit for life, it will take just that if you don’t want boredom to set in.
This nation is facing an epidemic. Obesity has not only taken over the lives of adults but children as well. Technology in part has helped us to become a society that sits rather than moves. This is good for the electronics industry but bad for a healthy long life.
And, if adults aren’t moving about, how are kids going to be expected to? They follow the example set for them. Let’s break the cycle of a sedentary lifestyle and teach our kids how to be fit for life.
Here are some ways that you can get your kids up off the couch and moving each and every day.
- Do something you love – For anyone this is the biggest boost to motivation. If you try an activity and it doesn’t work for you, then don’t be afraid to try something else. Kids will be quick to tell you that they don’t like something and probably won’t do it again. Ask them what activities they like to do and strive to choose one each day to participate in. When you like what you do, it feels natural to do it all the time.
- Don’t think of physical activity as exercise – Instead of saying “Let’s go exercise,” say “Let’s go have fun.” Exercise sounds like work. Make it fun and kids will forget to be bored and just enjoy themselves. It could be as simple as shooting hoops in the driveway after dinner or riding bikes in the park after school.
- Exercise with your kids – It’s easy to sit back and tell your kids what to do, but what kind of example would that be? Get going with them. Ride bikes together; hike in the woods; play kickball in the backyard. Before you know it, you’ll feel like a kid again. Not only is your child staying motivated but you are as well.
- Invite their friends along – Exercise is great when you have a partner. If you are getting up a pick-up game of basketball, invite your kids’ friends to participate. Activities like this are more fun when you have lots of people. Form a neighborhood team or get involved with a church team. This promotes competitiveness and keeps kids motivated to get moving.
- Set goals – If your child is a little bit heavier than others their age, the goal could be to slim down a bit. Goals give us something to work towards, a motivation for staying fit. Kids can be motivated by the same types of things as adults.
Want to keep your kid fit and break the epidemic of obesity? Use these ideas to make it happen.
Research is firm on the health benefits that people receive when they exercise. Blood pressure and cholesterol decrease, energy levels increase, weight is lost, and people experience an over all sense of well-being. One exercise not often considered in a fitness program is jump roping.
Jump rope exercises are an excellent cardiovascular program according to the US Olympic Committee Sports Medicine Council. It is also among the exercises recommended for conditioning by the American College of Sports Medicine. There is less damage done to client’s joints and it isn’t as hard on the muscles as jogging and running.
During running and jogging the foot absorbs up to five times body weight from the force of impact against the ground. During jump rope exercises the shock of hitting the ground is absorbed by both feet, allowing the calf muscles to control and absorb the impact.
Did you know that 10 minutes of jump rope exercising is equivalent to 1 mile of running?
There are many advantages to jump rope exercises including improvements to the heart and lungs and, if done correctly, will make you more agile and coordinated. Not to mention that it is cost effective and down right cheap.
It is important to start with the right equipment – even though there are just a few pieces. Shoes should be supportive with good lateral stability; they will prevent ankle injuries and save wear and tear on the joints. Cross training shoes, tennis shoes and basketball shoes have great lateral stability built into the shoe. Be sure they are real tennis shoes, built specifically to play tennis and not generic shoes purchased at the department store.
Use the right jump rope. Exercise without a good rope and you are setting yourself up for frustration and failure. The rope should be heavy enough to develop a steady rhythm and long enough that the ends reach your armpits when you stand on the center of the rope. The handles should be thick and comfortable.
And your last piece of equipment is the floor. Try to use a floor that has some cushion that will reduce the impact to your legs. A floating wood floor, like on a basketball court, is significantly better than the concrete floor in your basement. Even better is jump rope exercises done outside in the grass. The ground provides cushion to your joints and resistance that means more energy expenditure for you.
As with any new physical fitness program you should consult with your primary healthcare provider to be sure that you are not interfering with any current or underlying medical condition, medications and that your goals match your current physical condition.
Warming up and cooling down is essential to prevent injury and improve your flexibility. Warm up exercises can be a quick walk, climbing the stairs for a few minutes or jump rope exercises slowly. Only after your jump rope exercises are finished should you do your stretches. Stretching before you exercise will actually cool your muscles down and do the opposite of what you intend.
Many adults give up on jump rope exercises because they feel uncoordinated and miss the rope. Don’t give up. It’s not long before you’ll notice improvement, increased coordination and flexibility – all goals that are very achievable with jump roping.
Summertime is all about feeling the sun on your face and getting some fresh air. But, many people stay inside and miss out on what nature has to offer. Here are some fun ways that you and the family can get out there and get healthy.
Even better than enjoying a summer day is enjoying it with someone else. As parents we try to send the kids outside but may not go out ourselves. The sun is for everyone and you can have even more fun outdoors.
Getting Outdoors
Create a family activity day at least once a week. This is the time when all of the family spends time together sharing a fun activity outdoors. The name of the game is injecting some physical activity into your day.
Let everyone choose a fun activity that they like. Place them on a list. Each time you have an activity day, take one suggestion from the list. But, what activities can you do as a family that will be rewarding physically and mentally?
Here are some summer workouts that you can begin with.
- Bicycling – If everyone doesn’t know how to ride a bike, this is the perfect time to learn. Bike riding builds up the leg muscles and also your cardiovascular fitness. You can ride and talk about your day. Go to the park and have a leisurely ride.
- Basketball – All you need for this is a hoop and a ball. Have a family pick-up game after dinner or after work. You can divide into teams and play for points. Even better, play games to see who has to do the most chores that week.
- Hiking – Explore your outside world with your family. Even though you are having fun and exploring, you are burning tons of calories on a hike. And, you get to learn about nature. Combine it with a camping trip for a fun weekend getaway.
- Swimming – You don’t even have to have your own pool. If there is a neighborhood pool or one at the gym, use it. Doing laps is an easy way to gain muscle tone all over your body while you have fun. Take a water aerobics class as a family. There is no shock to your joints so it benefits both young and old alike. Parents can finally keep up with their kids.
- Backyard games – One of the often neglected parts of the house is the back yard. Act like a kid again. Play kickball, volleyball, soccer, flag football and many other games that will make you sweat and give you great memories to hold on to.
There are lots of activities that the family can do this summer to gain fitness and have some fun. Start with those above and add to the list.
Home fitness gyms are becoming more and more popular as they become more affordable. People recognize the need for fitness programs to improve their health and wellness. Research shows the benefits of exercise to improve your health includes decreased cholesterol and blood pressure, improved energy levels, improved sense of well-being and a decreased risk of cancer, heart disease, and stroke.
Home fitness gyms fit into that equation because they are convenient, time efficient and they are private. Many people who are starting a new program feel self-conscious at the gym where everyone is watching everyone else. There is the added benefit of the personal trainers that are usually at a gym but for many the cost of lost privacy and decreased convenience outweighs the benefit of a trainer. Personal trainers can also be consulted for a short term to develop a program that you execute at home.
Home fitness gyms are also convenient because you are not dependent upon the hours of a gym. You can get up early and work out before going to work while still showering at home.
When you are choosing the equipment for your home gym look for a device that is designed for multiple functions. The home gym should also be safe, reliable and within your price range. These gyms don’t need to be expensive to have an extensive range of movement. As technology advances the gyms are becoming more affordable while providing more variability.
Prior to 1980 equipment manufacturers reported only a minor number of sales to the home market. But today approximately 35 percent of all sales are made for use in the home. Studies also show that women who work out at home get better results than those who travel to the gym. Other studies have also shown that exercises that incorporate the use of our own body weight are safer and more effective.
When you are in the market for a home gym also be sure to evaluate the space in which you plan to keep, use and store the equipment. Many of the new exercise pieces don’t take up much floor space or are able to be folded and stored efficiently. Sometimes there is a trade off when you are evaluating a home gym that folds efficiently and one that is more bulky. Often the gyms that use your own body weight are stored easily in a closet or under the bed making working out in your home even more attractive.
There is a home gym on the market to fit just about anyone’s needs. Gyms can be adapted for those who have disabilities; others are better suited to those who want an intense workout consistently and still others may meet the price range, availability and customer service needs of the client. Whatever your choice you should make an attempt to try the home gym at the store or do extensive research to read reviews of real people who have actually used the product.
Home gyms are a real benefit to people who have a desire to improve their health but at the same time want the convenience and privacy of working out in their own home. As sales increase and technology advances the possibilities for home fitness gyms expand each year. Home or at the gym? The choice is yours.
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Tags : gym equipment, home gym
Weight loss is a common topic of conversation. The standard Western diet has introduced high amounts of fat, oils, sugar and processed foods that have led to a weight problem that affects most countries. Weight loss through fitness and a balanced diet is an option that is more palatable than only decreasing calorie intake.
Using fitness to achieve weight loss can take many forms. The objective is to keep moving for at least 10 minutes working up to 60 minutes as your schedule allows. These programs can include, but are not limited to, walking, running, swimming, rowing, tennis, aerobic and golf (without the golf cart!).
Continued movement will give you health benefits that include fitness, weight loss, increased energy, decreased cholesterol and blood pressure as well as improving your core muscle strength. Each of these factors are important to feeling good every day and decreasing your risk for illness.
As with any weight loss program you should always check with your primary healthcare provider before beginning. Your physician will consider your current medical conditions, medications and your present physical condition. The potential for more harm than good comes when you approach a fitness program without consideration for your current conditions when another fitness option may be better for you.
There are specific muscles that should be strengthened in a program and the core muscles should always be included. Most programs focus on the muscles that are important to the particular exercise but ignoring core muscle strength can cause long term back problems.
Hard abdominal muscles are not only sexy but they serve a specific function to your health. These muscles are located between your pelvis and your ribs and are in charge of giving you full range of movement to your upper body and to keep your internal organs in place and protected. With weak abdominal muscles you are set up for injury and make it less likely that you will achieve your goals.
A study from the American University of St Louis found that although diet and exercise help with weight loss, people who do not exercise also lose muscle. Fitness programs are a likely choice to keep your health, muscles and lose that weight.
Fitness programs are more successful when the client has the support of the people around them. Recent studies have also shown that people who diet or exercise with a partner or a group will tend to be more successful at any program and in keeping it off than those who try to go it alone.
Research backs up the current popular standard that fitness weight loss is the most successful way to lose weight, keep it off and improve your health. There are an amazing number of fitness weight loss programs that you can work through. The choice is really yours. You chose health!
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Categories : Fitness, Weight Loss
Have you been a couch potato but want to start back to an exercise program? Fitness walking may very well be the program for you! Fitness walking may be the best way to start a program for people whose level of conditioning is low.
Research has shown that exercise improves your circulation and energy levels while decreasing your cholesterol and risk for cancer, stroke and heart disease. As with any program you should always check with your primary healthcare provider to be sure that your planned program won’t interfere with your current medical conditions or medications and that your goals will work with your current level of conditioning.
Walking is a great way to get your body moving, lose weight and improving your energy level. This is definitely not as hard on your body as running or other intensive exercise programs. It is also one of the safest forms of exercise. Walking strengthens your heart, lowers your blood pressure, and can increase your metabolic rate for the day while preventing weight gain.
Everywhere you go it seems that people are trying to get healthier. For many, that includes lowering their body weight. But, it’s not easy and you can encounter plateaus on the way.
Here’s a little bit of geography. A plateau is a flat area of land. It has no peaks or valleys and even small changes in elevation are met with more leveling off flat areas.
Plateaus are used to describe what happens when your weight-loss program seems to hit a brick wall. You are continuing with your program but the scale doesn’t seem to want to budge. It can strike a devastating blow to dieters who once saw great losses with the program they are following.
Don’t lose heart. Plateaus occur in just about everyone’s weight-loss journey at one time or another. But, one key to overcoming them is to be prepared for when they come. Knowing what to do next can save you from throwing in the towel altogether.
Why Plateaus Occur
The body is a machine. You feed it and it uses that fuel to go about its daily processes. When given the right foods, it will burn fat stores for energy. More energy out and less food intake equals a lower body weight for you.
When you first begin an exercise or dieting program, there is a caloric deficit because you are changing something. Either there is a decrease in food intake or you have a greater calorie output through exercise. In response to exercise, the body burns more calories because you are doing something new with it. The muscles are confused and need to catch up. This is good.
Over time, however, the body can get used to the routine. If you are exercising, you may notice that you are no longer huffing and puffing when you perform a certain exercise. The body is predicting your routine and getting bored. It only burns the minimum calories needed which means that you are not getting as much of a benefit as you once were.
Jumping Off That Plateau
Now that you know how you came to encounter the plateau, it’s time to jump off of it. Here are some suggestions to do that.
- Change your fitness routine – Physical trainers recommend changing your fitness routine every four to six weeks. You don’t have to change your entire routine, just add to it. If you are doing only cardio workouts, add some weight training to break it up and confuse those muscles into burning more fat.
- Check your diet – As we get more confident in our eating habits, sometimes we relax them. The portion size may be creeping up or we are eating out more. Use a food diary to see what changes, if any, have occurred that could be adding more calories to your day.
- Supplementation – It may be time to boost your results with some supplements. Check with a nutritionist to see which would be helpful for metabolism or appetite suppression.
Plateaus don’t have to derail your weight-loss program. Learn to recognize them and jump off as soon as you encounter them.
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When the weather gets warm you don’t have to stop your faithful workouts. However, to continue to be successful means taking a few precautions to keep you safe. Learn to stay cool and hydrated.
Hot Weather Illnesses
The body can be affected by the heat before you even know what is happening. Hyperthermia is related to too high a temperature on the body. The normal temperature is 98.6 degrees Fahrenheit. Over that, and body functioning begins to be affected.
Physical activity in the heat can result in a variety of hyperthermic reactions. Heat exhaustion leaves you cold and clammy even though your heart rate is still normal. On the other hand, heat stroke significantly raises the body temperature, leading to excessive water loss. Even though you feel like you are burning up, the body may stop sweating to preserve water.
If you ever notice that you are not feeling quite right when exercising in the heat, stop immediately. Get into a cool place out of the sun and evaluate your situation. Call for medical help if you need it.
Workout Tips for Hot Weather
Prevention is better than a cure. While you can treat hot weather illnesses effectively, avoiding them altogether is the way you want to go. Here are some tips to help with that.
- Stay hydrated – Water is your best friend every day, but definitely when you are working out outdoors. Drink at least a cup of water before exercise, drink every 15 minutes during your workout and consume at least a cup after each workout session.
- Change your workout time – With days getting longer in the summer, wait until later in the day to train outdoors. Early in the morning or in the evening is better as far as outside temperature.
- Move indoors – Days that register 80 degrees or above with high humidity can affect you a lot sooner than lower temps. Try taking a class at the gym or use a DVD workout in your home. Every day isn’t hot so you can get back out there soon.
- Wear wicking fabric – There are tons of fitness clothing on the market these days that work by removing sweat from the skin and into the fabric. This keeps the body cooler so you can work out longer and in greater comfort.
- Try swimming – On hot days, take a dip in the pool. Swimming works all the muscles of the body in a virtually shock free environment. If you don’t swim, try water aerobics. Weight training can be done with all the benefit and none of the jarring on the joints.
- Minimize apparel – IPods reduce the boredom of indoor and outdoor workouts, but carrying too much stuff can add more of a burden to your workout – especially in warm weather. Remove jewelry, put your hair up in a hat or clip, and store money or keys in a pocket on your clothing instead of carrying an extra pack.
Warm weather doesn’t mean you have to lose your fun workouts. Use the tips above to avoid heat-related illnesses.
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Getting fit is a job for everyone. That includes teenagers. But does that mean that they need to join a gym? Teens want to be just as healthy as everyone else. But, as with everyone motivation is a factor.
There are pros and cons to teens joining a gym. Keep reading to find out both and then make your decision.
Pros
When it comes to working out, it is more fun and motivating in groups. When you can bring a friend, both of you can feed off each other and get the work done.
The gym setting can be great for that. Those gyms that offer family memberships allow everyone to unwind from their day and exercise together. Larger gyms do offer these memberships and a wide variety of activities to participate in. Not only are there weight machines but also cardio fitness like treadmills, elliptical machines and stationary bicycles.
Personal training is also a big hit at gyms. For the teen who has never done exercise before or who doesn’t know what to do, a personal trainer can help. They can tailor a program to the needs of someone your teen’s age. Be sure to check to see if they have trainers who are certified to work with young people effectively.
Your child can get individual attention each week to help them combine the right amount of cardio and weights for their health. A personal trainer can also help them to set personal weight loss or fitness goals that they can follow from that point on.
Many gyms have classes. Classroom settings are great because they have done all the thinking for you. For example, if you take a yoga class, your job is to follow the instructor. Depending on your fitness level, he or she will guide your through the moves necessary to achieve success in the class.
Cons
Gym memberships are expensive. For an individual it can cost around $50 or more. When you throw in a family membership, you are looking at about $100 or more per month. Some families can’t pay that in an effort to allow their teens to work out in a gym. And, contracts are usually for three years. If you decide not to go or get interested in something else, the parents are still paying that fee each month.
Not all gyms are equipped the same. They don’t all have instructors that can teach you how to use the equipment. For a teen, that can lead to walking around looking bored or doing a little but not really staying motivated.
You have to get there to work out. If your teen doesn’t drive, that means that they have to get mom or dad to drop them off. If it is an inconvenient time, then they won’t get to use their membership that much.
Should teens join a gym? If the family is going regularly, then it won’t be much of a stretch to go. How much there is to do will depend on your gym. But, once locked into a contract it will be hard to break if your teen changes their mind later.
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Categories : College Age, Fitness
Today’s world is fast paced and full of immediate gratification. We want and demand fast food, immediate results, cable Internet connections and instant results from our workouts. And, while fitness training doesn’t have immediate benefits using incorporating a routine will get us on the right track and keep us moving in the right direction.
There are plenty of benefits to using fitness training in your daily routine. You have an increased level of energy, you increase your metabolism, improve your circulation, and decrease your risk of cancer, stroke and heart disease. Fitness training will improve your flexibility and your concentration. The benefits go beyond increased fitness and a trim body – they spill over into your work life, your family life and improved sense of well-being.
Before starting a fitness training program you should always consult with your primary healthcare provider. Be sure to mention the type of program you are planning so the healthcare provider can determine if there are contraindications because of any medical conditions or medications you might be taking.
Fitness training isn’t just for Mr. Universe but it is for any and all clients from those who want to perform daily activities without becoming out of breath or tiring easily to those who desire to run the Thanksgiving 10K turkey trot.
There are fitness training programs that are designed for clients who have had a stroke or heart attack, are bound to a wheelchair, are blind, have arthritis, use a cane or are from age 10 to 100. In other words, there are fitness training programs for just about anyone.
Before starting a program write down your goals. Figure out goals that are within your reach but still require you to stretch yourself. Don’t make them too easy but if they are too far out of reach you may stop the program before you get too far. After you’ve set your long-term goal set several smaller ones that are within reach in a couple of weeks. By achieving your goals you’ll maintain your motivation and have a better rate of success.
Some people want to improve their muscle tone, improve their health, lose weight or make a positive impact on their medical condition. What ever your goals write them down and make them measurable.
Your program will probably not show immediate results but be patient. All activity will eventually show results. The speed of the program will be determined by the intensity of the exercise. The goal is to maintain your motivation. Positive reinforcement and support will maintain your motivation to continue working. Positive reinforcement will come from seeing an improvement toward your goals.
Fitness programs are the mainstay of a solid health program leading to a longer and healthier life. You’ll enjoy decreased blood pressure and cholesterol, a stronger healthier heart and an increased energy level that even your family can appreciate.
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Categories : Weight Training
Tags : fitness, weight training
More and more people are recognizing the positive health effects of exercise and a healthier diet. However, in today’s fast paced life it is harder and harder for people do the research and find the correct program to meet their goals. Enter the fitness trainer. Fitness trainers will improve your motivation, increase your likelihood of success and help you stay on track with your goals.
There is a method to find a fitness trainer who will work well with your planned goals. Your first step is to look for a trainer who has an educational background in fitness training. The International Health, Raquet and Sports Club Association (IHRSA) recommends accreditation through an independent agency for all schools and programs that graduate personal fitness trainers. Although this doesn’t rule out poor trainers, it does help to weed out the weak programs.
Ask for references from your fitness trainer and check them out. If the previous customers were happy you are more likely to have found a fitness trainer who can help you achieve your goals. If previous customers weren’t happy find out why. It might be that the trainer pushed them faster or harder than they wanted – which might be just what YOU are looking for.
And don’t rule out the personality factor. If you don’t get along with the trainer or don’t feel comfortable then you will have more trouble staying focused and motivated to achieve your goals. Trust your instincts. You don’t want your time with the fitness trainer to be stressful because of personality differences. There could be enough emotional stress involved if you are struggling to maintain an exercise program in the first place.
Fitness trainers should also receive continuing education throughout the year. Ask! If you don’t ask you won’t know and without continuing education fitness trainers won’t be able to give you the best possible program. Share your goals and your concerns. Fitness trainers can give you more for your money if they know where to start and what your fears are.
When fitness trainers start with a new client they do a physical assessment that determines the clients current level of fitness, their knowledge of the area they want to be trained as well as their current diet. From this assessment they develop a program that is specific to the client and the changes the client is willing to make.
Personal fitness trainers will help to move your program forward faster and with greater success than working without a trainer. However, a poor fitness trainer can actually set you back and increase your chances of injury. How? Because most people who use the services of a trainer are either new to a gym situation or are attempting to achieve goals they believe will stretch the limits of their current physical abilities. These are the very people who will be pushing themselves to lift more weight, run further and faster. Without the guidance of a good fitness trainer these are also the very people who will lift too much too quickly or run too many miles each week initially and will be injured.
Physical fitness is important to your health, feeling of well-being and your energy level. Using a well-trained personal fitness trainer will increase your success rate and improve your level of conditioning beyond what even you thought you could achieve.
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