Thursday, June 21, 2018

Strike A Pose on Yoga Day

January 23, 2010 by  
Filed under Fitness

Try your Downward Dog for free -or pretty cheap – thanks to the power of the Internet. Every week, Yoga Today (yogatoday.com) streams a free, one-hour class pay for research paper (downloads costs $3.99.)  Today is Yoga Day USA, and yoga centers round the country will offer free classes (http://www.yogadayusa.org/find.php , enter your zip to find the workshop near you)

Why Yoga? It hikes flexibility and strength, provide help for relieving stress and controlling weight, and lowers risk of heart disease and sleep problems.

Yoga Day USA was created by Yoga Alliance, the international gold standard for professional yoga teachers and schools and the leader in setting standards that protect the health and welfare of society.

For more on Yoga Alliance, go to yogaalliance.org.

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Benefits of Stretching

December 25, 2009 by  
Filed under Fitness

An ideal fitness routine comprises of exercises to improve cardiovascular efficiency, create muscular strength and endurance along with improved suppleness .Flexibility exercises are those that serve to keep the joints flexible ,especially the vertebral column and its various sections.

Stretching independently or as a part of a fitness routine has many beneficial effects that can be felt even during exercises themselves. In order to understand the benefits of stretching or flexibility exercises, it is essential to understand how the various body tissues are nourished .

What happens when you stretch?

As in case of muscles which recieve their nutrients directly via the vascular system through rapid exchange rhythm ,there is no such active supply system for cartilage tissues covering the ends of bones in joints .Cartilage instead is fed by the migration of particles from the joint fluid surrounding it ,know as the synovial fluid . To be able to absorb the synovial fluid optimally, the cartilage has recourse to an alteration of pressure and suction forces.

It is precisely this regular rhythmic exchange optimizing the supply to the cartilage that is achieved with the flexibility exercises . Indulging in regular stretching exercises leads to enhanced cartilage nutrition and loosening up of all the connective tissues . While performing stretching exercises both outward and inward concentration is necessary.

Remember these stretching tips when doing the following exercises:

  • Always warm up before stretching. Warming up gives your body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, which warms the muscles and lubricates the joints
  • Do not bounce or bob when you stretch — not only is this not effective, but you could injure yourself.
  • Take each stretch slow to the point where tension can be felt, but not pain.
  • Never stretch torn or injured muscles unless you have consulted with your doctor.
  • Hold each stretch for 20 to 30 seconds.
  • Always complete each stretch for both sides of your body, when applicable.
  • Always cool down and relax after a stretching routine. By cooling down, you can help prevent injuries and muscle soreness from your workout.
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15 Video Tips for Staying Fit AT Work

December 12, 2009 by  
Filed under Fitness

The last thing most of us want to do when finished with the work day is go to the gym. Now you don’t have to make that trek with these 15 tips for staying fit all within the confines of your workspace.

Workouts are best when seen rather than read. Watch these videos on pilates, yoga, running, and more.

  1.  Can Ten Minutes Change Your Life?: Dr. Toni Yancey of UCLA’s School of Public Health says that even ten minutes a day can be a trigger for more lasting healthy changes. In this interview for NPR, this new micro exercise movement is discussed, along with its benefits.
  2. Jillian Michaels’ Mini Workouts: From internationally renowned trainer Jillian Michaels come this series of short workout videos. Many of these can be performed in a short time, with little or no equipment. Get workouts for your arms, legs, abs, and much more.
  3. How to Do Office Yoga: Lena Koontz had been studying and teaching yoga for over ten years. In these free how to videos, you’ll learn tips and techniques for yoga stretching exercises you can do in the office. With 17 in the series, you can find poses for your neck, shoulders, spine, wrist, legs, and more to relieve stress at your desk.
  4. Desk Pilates: Complete Workout: Do pilates like a pro without leaving your desk. Instructor Eleanor Gomez demonstrates a simple workout that will help prevent repetitive strain injury, strengthen your spine, and make sitting, working, and playing more comfortable.
  5. Resolution Solution: This series of workout videos is ideal for those who want to build rather than maintain an exercise routine. For those who would like a simple workout, start with strength and toning which can be done at the office or home. Those who would like more have the option to build a more complex routine.
  6. 15-Minute Desk Workout: Coach Nicole shows you this simple workout without the need for exercise equipment. She shows you exercise techniques using only your weight and a stationary chair. You can also get a print out of this routine to take to work.
  7. How to Massage Away a Headache: One of the most common ailments of the workplace is a headache. Learn these simple techniques from a licensed massage therapist to avoid or relieve a headache.
  8. 4 Minute Death Squat Workout: For advanced users only, this brief workout will have beginners straining. It is a continual set of power squats for four minutes. Those who can master this workout can expect a leaner, toner lower body.
  9. Packed Purses can Cause Neck Pain: Learn how to avoid this common problem for women who carry heavy purses, or men who carry hefty bags. Doctors and experts weigh in on this problem, as well as offer alternatives.
  10. Desk Stretch: Trainer Kendell Hogan from ExerciseTV shows you this technique. Whether at work or at home, use these easy and effective exercises to stretch and rejuvenate throughout the day. Perfect when waiting for large downloads or a slow printer.
  11. Tricep Dips: Cindy shows you how to do this simple exercise using just a chair. In this short video, you will learn how to tighten and strengthen your upper arms.
  12. One Mile Walk: Have a free lunch hour? Then learn how to pack the most into a short walk with boosters. There are also links to videos for more advanced walkers going for two or three miles.
  13. The Center Space Ten Minute Lunch Break: This ten minute lesson gives you simple yet effective pilates exercises. Abdominals are focused on, as well as other areas. There is also a link to the second part of this workout.
  14. How to do Basic Deskercise: This short video will teach you how to maximize your downtime or lunch hour. It will teach you simple stretching and breathing exercises. It also has tips to relieve the stress of staring at a computer screen.
  15. Lose Weight on Your Lunch Break: Megan shows you how to do a fast, effective workout you can do in one hour. In this short video, she shows you how to do various sprints. You can also learn how to do rowing, along with other exercises for those who can sneak to the gym during lunch.

Whether you are just starting a workout routine or developing an existing one, these 50 entries will have you doing everything from exercising to eating better to relieving stress in no time

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Erognomics

June 21, 2009 by  
Filed under Body Care

To reduce injury risk and increase comfort and safety, aim for ergonomically correct posture and movements. Slightly reclined position puts less pressure on the lower back than sitting upright.

Study authors recommend a 135-degree torso-thigh angle:

  • Sit with hips a few inches higher than knees; rest feet flat and recline slightly. Place a small pillow behind the lower back if necessary.
  • Stand with your chest high, shoulders back, abdominal muscles in and head held straight.
  • When standing, periodically shift weight by walking or resting one foot on a step or block.
  • Don’t slouch when seated. Scottish researchers found that sitting in a supported, Bend at the knees and avoid twisting motions to prevent back strain when lifting.
  • Office workers: Keep tops of computer monitors at eye level or slightly below and align hands, wrists and forearms when typing.
  • Health workers: Push – don’t pull – beds and equipment carts.
  • Construction professionals: Choose tools with coated handles to reduce the impact
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Do You Need A Reason To Quit Smoking

March 11, 2009 by  
Filed under Body Care

All smokers are aware that smoking is injurious to health. Yet, many continue to smoke even when they know that this habit actually kills. Is that not enough a reason to quit smoking? Of course, there are many, many other reasons – but this one is the most critical, i.e. your life. Smoking is such an irony – you pay money to buy yourself a slow and extremely painful (not to mention expensive) death.

Stop Smoking – Today – Why?

If you look for one reason to quit smoking, you will find many. Some are very well known and some not so popular. Check out the following list and get motivated to stop this habit before it stops your life.

  1. Prevent lung cancer – more than 80 percent of smokers would suffer from some or other respiratory related diseases; a very high percentage of this number would be of cancer; lung cancer. This is a horrendous, tortuously slow and extremely painful death. You would literally suffocate over 6-36 months dying a lingering death that you would not wish on your worst enemy. Don’t you think this is an excellent reason to quit smoking?
  2. Repair your looks – did you know that smoking is ‘stealing’ oxygen from your blood? The under-oxygenated blood in turn affects most of the organs in the body – negatively. One of the organs thus attacked and very obvious to the naked eye, is the skin. The skin of a smoker would have an unhealthy pallor and would suffer from dryness. Very often the skin would look like parchment paper and it is easily wrinkled at a very young age. A good reason to quit smoking is hence, to look better and prevent premature wrinkling of your skin.
  3. Protecting those who live around you – these obviously would be your family and friends. A good number of reports point to the fact that passive smoking is much more harmful than smoking itself. In this case you would be guilty of poisoning your children, spouse, parents and friends. Is that not a sufficient reason to quit smoking?
  4. You do not smell so terrible – a smoker smells of cigarettes; all the time. No matter what deodorant you use, you would still smell of cigarette smoke. It is often that your breath too, would be invaded by this smell, which is definitely not at all pleasant. Are you still searching for a reason to quit smoking?
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