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Walking - The best and easiest exercise.

Saturday, May 31st, 2008
by Sck

You might have noticed that, by just changing your diet, you haven’t really seen a noteworthy reduction in weight. What the human body needs is a little exercise. Sometimes you can achieve this by a simply changing your lifestyle a bit. For example, you could just get off your couch occasionally and go for a walk. Studies in the UK have shown us that there is a crucial difference between walking patterns of normal and overweight people. Overweight people don’t get any walk on Sundays. So it would be a good idea to get out and walk a bit on Sunday so that you keep yourself fit. Take a look at the study – overweight people experienced a drop in walking to the tune of 2221 steps on Sundays while people with normal weight showed no such reduction.

Fitness Walking is one of the best ways to keep you healthy and strong. Walking briskly on flat surfaces, say experts, is a great way to burn calories without the risk of muscle strain. You could walk uphill to increase the intensity of your workout, give your heart some exercise and build some muscles.

Before you begin walking, though, here are a few things you must keep in mind. The most important thing you need to buy is a pair of good walking shoes. You may chafe your skin or suffer from blisters by not wearing the right kind of footwear. Shoes with soft rubber soles will keep your heels from soreness. You could get extra padding by wearing thick socks – but make sure they’re cotton. Don’t wear awkward shapes and high heels as they will harm you in the long run. Apart from walking shoes you might need to buy a water bottle. Sure, you have bottles but you would rather have one that you needn’t lug around, leaving your hands free. You should keep yourself hydrated while walking and a water bottle is a good idea, especially if you’re going on a long walk. Some people like having a heart monitor so that they can check out their heart-rate while walking. Some like to have music with them. Remember not to dress too heavily though you should keep weather conditions in mind as well.

Once you have everything you need, you should find a group of beginners. You don’t want to join a fitness walking group that will leave you behind. Motivation is very important for any exercising activity and being in a group that will push your limits and still leave you behind can be demoralizing. You can’t just jump into a strenuous routine from the start. You need to work up to pace gradually.

Remember, fitness walking is different from regular walking. For best results try interval walking out. Alternate between slow and fast walking for up to one minute at a time for about ten repetitions. This will reduce your body fat while increasing your metabolism and making you fitter. You can have the body you want to – just walk. You can find out more about how walking is good for you online.


A matchless treatment from India, Ayurveda

Saturday, May 31st, 2008

Ayurveda in India

Herbal treatment or herbal medicine is a method of treating diseases and ailments with the use of medicinal herbs or therapies/preparations made from a plant or plants. Plants have been used for medicinal purposes for over centuries. This form of treatment is particularly popular and being widely practiced in India. Herbal treatment in India is called “Ayurvedic” treatment. It is practiced in India for over 5,000 years and a recognized system of traditional medicine by World Health Organization (WHO).

Ayurvedic tradition holds that illness is a state of imbalance among the body’s systems. Though it originated thousands of years ago, Herbal Treatment (With Ayurvedic Medicines) is very relevant and appropriate for today’s generation and society, where so many people suffer from stress-related conditions which conventional medicine has been unable to cure.

Ayurveda’s logical, commonsense approach to health and living is combined with philosophy, psychology and spiritual guidance. Ayurveda explains use of herbs, minerals, natural remedies, herbal products, life style modification, dietary modification, nutrition, meditation, purification and rejuvenation as methods of natural healing.

Herbal Treatment (With Ayurvedic Medicines) includes several physical treatments from medication to massage, yoga, cleansing and detoxification programs, and remedies for disorders such as diabetes, high BP, infertility, impotence, arthritis, hypertension, gastro-intestinal problems, and a whole barrage of chronic illness and infectious diseases. It offers natural, herbal remedies, which counteract imbalances in the body and can fruitfully treat most health problems encountered today.

Ayurveda in India

Fitness before bearing pregnancy

Saturday, May 10th, 2008
by Sck

I only recently came to realise how important it is to be physically fit before bearing a child — years of exercise helped ensure that I had a smooth pregnancy and delivery. One hears about prenatal and postnatal exercises, but enough is not stressed on the importance of having a regular workout schedule much before you plan a baby, which is actually what helps you most! Genetics play a vital role in conceiving a child so it’s not just you who should start on a regular fitness routine and healthy diet — get ready-to-be in on the action too! The right time to begin exercising is as soon as you read this, if you aren’t working out already. It’s never too early to start exercising.Regular cardiovascular, strength and flexibility training benefit the body in innumerable ways. However, I will only refer to the benefits for pregnancy.

Cardiovascular training like walking, aerobics, swimming or cycling increases stamina, making you feel less fatigued during pregnancy and after. It also raises your metabolic level, making you burn fat more efficiently which in turn prevents you from putting on excessive weight during pregnancy and gets you back to pre-pregnancy state faster after delivery. It’s almost miraculous!

Strength training, more commonly referred to as weight training or body toning, strengthens the muscles of the body, making them tight and firm. Taut muscles help you carry the baby better, prevent back problems and other aches and pains. Owing to the firmness, the muscle recovery post delivery is quicker, often appearing like you didn’t have a baby at all!

A flexible body suffers far less injuries like muscle pulls, twisted ankles, sprains etc as well as stiffness, which result in aches in the prenatal phase.

Conditioning the body through regular exercise much before planning the baby helps to keep your body in top condition when you conceive and holds you through the full pregnancy term a lot better than someone who hasn’t worked out, or who starts working out after seeing the positive pregnancy test result!

Fitness Point

~ Select from walking, aerobics, swimming or cycling for your cardiovascular workout. The frequency should be three to four days a week for at least 30 minutes at a non-stop brisk pace. You should feel your heart rate go up and reasonable fatigue by the end of the workout. Start off with a five to seven minute warm-up by performing the same activity at a medium pace and round off with another five to seven minute cool down where you lower the pace again.

~ For your strength training, you can work with weights, resistance tubes or the stability ball. Either join a gym or strength training class. If you aren’t keen or cant make the time to go to the gym or a class, attend just a few sessions to learn the exercises and get proper guidance so you can then do them at home. Some aerobics classes also include strength training. An aerobics class is one of the best choices since it covers all the forms of training you need.

The basic exercises you can do even at home are elaborated upon in the following pages. Perform 16 reps of each — rest and repeat. Complete one repetition in four seconds.

How To Increase Stamina

Thursday, March 6th, 2008

increase staminaStamina is the resilient power of the body to sustain its composure against the abrasion of the physical world which can be of work, sports or some other physical activity. Generally speaking the level of stamina varies from person to person. It also depends on the state of the body i.e. age, sex and conditions like injuries of the body. But after all has been said the fact remains that it can be increased by constant and deliberate efforts.

Lack to stamina causes general problems like fatigue and lethargy due to which we feel boredom, our efficiency of work decreases and we become prone to diseases. Hence we can conclude that the very essence of a vital and prolonged life is the improved level of stamina.

By following these simple procedures we can improve our stamina.

  • Weight training

This training method is one of the most used method for improving stamina. It is done under the guidance of a trainer. In this method weights are used which are increased slowly and steadily. By this method muscles get toned up and are more strongly built.

  • Running briskly

This is another method which is used commonly to improve the stamina. In this method you can go out for jogging in the morning for a distance every day and after few days you increase your speed for covering the distance and after certain days you can further increase the speed as well as the distance. This improves the stamina of the body.

  • Increasing the duration of exercises

Stamina can also be increased by increasing the duration of every exercise we indulge into, slowly but surely it will improve the stamina.

  • Swimming

It is one of the most prominent method of improving the stamina of the body. By swimming each and every muscle of the body gets exercised and gets toned up and if continued with increase in duration of swimming will surely improve the stamina tremendously.

  • Trekking

Trekking also helps in improving the stamina as it requires lots of energy and power. Trekking is also beneficial for improving the agility and balance of the body. It also exercises a number of muscles in the body which get strongly built. So if you can find a trekking place near by, you should go for trekking on a regular basis.

  • Yoga

In modern day yoga is becoming popular day by day for staying fit and improving stamina. In yoga there are certain Aasans which help in exercising muscles, organs and improving stamina.

So you can improve the stamina with conscious efforts by these simple tips and procedures but you always remember never to over do these exercises .Keep doing them till you feel comfortable and then you can stop for rest.

Weight Lifting Workout

Wednesday, March 5th, 2008
by Sue

Weight Lifting WorkoutPeople who are either too fat or too thin constantly wonder and worry about getting into shape by losing or gaining weight. The best way to do it is by following a strict diet program and getting started on weight training exercises. Every day, if you do some basic weight lifting exercises even for just 20 minutes or half an hour, it will go a long way in boosting your strength and of course tone up your body. You may even feel encouraged about raising up the limit of your weight lifting exercises. However, you need to keep a few things in mind like asking your physician if it is ok for you to start on a weight training program and your basic warm up session which will help you prepare better for the exercises.

Upper Body Exercises

The weight training exercises for the upper body will tone up and strengthen your shoulders, back muscles, chest and biceps. The main exercises for toning up the upper body are:

  • Flat Bench Press

In this, the chest muscles are toned up and strengthened. You are supposed to lie on your back on a bench and let your legs rest. Hold the bar or dumbbells and slowly lift it up so that your hands are straight and parallel. Bring it down slowly and hold it just below your chin. Repeat till you feel your chest is worked out.

  • Push Up

Push ups help to strengthen the arms and shoulders. Lie face down on a flat surface, keep your legs straight and fix your toes on the ground. Keep your palms adjacent to your shoulder and try to lift up your body till your hands are straight. Don’t keep your knees on the floor.

  • Bicep Curl

This exercise helps tone up the arms, mainly the biceps and the elbows. Take a dumbbell in each hand and stand straight, with your legs slightly apart. Slowly, lift up one dumbbell and bring it till your jawbone. Hold for a few seconds and drop your hand down slowly, in control. Repeat this with both hands.

Lower Body Exercises

The lower body exercises concentrate on toning up and strengthening the leg muscles. The main exercises for toning and strengthening of the lower body are:

  • Squat

Squat help to tone up the Quadriceps, Hamstrings, Gluteals, Hip Flexors and Calf muscles. In this, you need to hold a bar right behind your shoulders and stand absolutely straight. Make sure you are absolutely comfortable with the weight on your shoulders and they are not strained. Bend your knees and try to remain in a position as though you are sitting on a chair. Stay in that posture for a few seconds and slowly go back up. Inhale while going down and exhale while coming up.

  • Lunge

In this, the main muscles that are worked up are Quadriceps, Hamstrings, Gluteals, Hip Flexors and Calf muscles. You can do this one with just your body weight or dumbbells. Stand straight facing forward and shoulders straight. Take the right foot ahead covering a significant area. The left foot should remain where it was. Bend down both knees so that you balance yourself on your legs but don’t touch the floor. Come back slowly and don’t loose balance. Repeat with the other leg.

  • Deadlifts

The deadlifts help to work out the hamstrings and the knees. Keep in mind the fact that you need to keep your back absolutely straight even when you go down to pick the weight. Move your hips slightly backwards and then bend down to grasp the bar with both hands. While breathing in, lift it up till you stand straight again and your hands are fully stretched down. Keep your knees tight in a semi-locked position so that your hamstrings are stretched. Repeat a few times.

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