Health And Fitness

Exercise and women’s issues

Feb 202013

The number of women taking advantage of opportunities to engage in physically demanding activities, both recreational and in the job force. A woman recently took first place in a national ultra-marathon race, beating both her female and male competitors. Increasing numbers of women are becoming firefighters, police officers, construction workers, etc. The effects of Title IX have been far-reaching and significant.

As more women train and push their bodies to higher limits, however, several important health issues need to be addressed. Two areas of concern receiving a lot of attention in recent years are the female triad — disordered eating, amenorrhea and osteoporosis; and exercise and menopause. This article is intended to provide information to help women and the individuals who train them to design medically sound physical conditioning programs. Continue reading »

Choosing Your Fuel

Weight Control No Responses »

Feb 202013

Q: I’ve heard from physically active friends of mine that some carbohydrates are better sources of energy than others. Is this true?

A: As for being a source of energy, it is true that carbohydrates are not all the same. Some release energy quickly; others do it over a longer period of time. To determine which foods provide quick energy versus those that will keep energy levels high until an individual’s next meal, it helps to understand the Glycemic Index (GI), which assigns a value to food that indicates how fast energy will be released. Continue reading »

Exercise for every need

Fitness No Responses »

Feb 092013

The new Surgeon General’s Report on Physical Activity and Health documents the case for exercise at various frequencies, durations and intensities. However, a lot of the public health efforts to promote the report will emphasize the great gains that would be made if only the great multitude of Americans who are doing nothing would move to a very moderate, but regular, level of exercise.

To balance the public impression that you don’t really have to do much exercise (which is true only for basic health gains), exercise professionals and marketers will need to carefully craft their messages. Those messages will need to leave behind any notion that “one size fits all” where exercise is concerned. The amount and kind of exercise will depend on the goal of the activity and the differences and preferences of the individuals involved. Continue reading »

Hatha yoga – Breathing Exercises

Fitness, Health and Fitness, Yoga No Responses »

Jan 152013

Lie on your back foot and lean against the wall as possible. Stretch your arms above your head without bending at the elbows. Breathe deeply, remaining in that position. You can start with four deep breaths, gradually increasing their number. You can do this exercise even lying in bed. Especially beneficial effects it has on the exercise of asthmatics.

Second breathing exercise

Stand with your feet together, arms down along the body, back perfectly straight. Cross your legs (the right to the left). Stand on your toes, legs slightly bent, so that the inside of the right knee touches the left patella. Do not straighten your knees and shifting your body to the left – this is a very important condition that the back was for him a central axis.

Now take a deep breath. Doing exhale, bend forward as low as possible until the fingertips touch the floor. If you can not reach the floor, at least go for it. Then straighten up and take a deep breath.

Do this exercise three times, change your foot (left to right) and try again. Leaning forward, stay immobile shoulders and buttocks in relation to the spine. The slope is made only by means of bending the spine of the lumbar and thoracic (from the waist up). Continue reading »

Yoga postures – Pose of squatting

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Jan 142013

The first option. Stand up straight. Legs slightly apart. Going up on the toes, take a deep breath, then start to lower torso, and exhaling slowly, so that in the end you sit on your heels. Slowly lift to the starting position, keeping your back straight.

The second option. Do the same thing, but without lifting your heels off the floor. Then sit back on his heels, and the buttocks should almost touch the floor, the body slightly bent forward, belly pressed against the thighs.

The third option is much more difficult: you have to squat, keeping your feet together and lifting your heels off the floor. Repeat any of the three variants of three or four times, or do all three at once. Then lie down and do some exercise time on a deep breath.

If your knees are inflexible, and you can not lower the body to “squat”, start training, holding the handle of the door (open the door and hold the handles on both sides of it). You can keep the arms heavy chair at the piano, bed, couch, etc. – for any support that will support your weight and not fall down on you. Continue reading »

Yoga postures – Cobra pose

Health and Fitness, Yoga No Responses »

Jan 132013

Lie on your stomach, and the chin should touch the floor (or rather, the mat), both hands pressed to the floor (mat) on the chest. Elbows bent and laid to the side, feet together, toes extended.

Now, taking a deep breath, slowly raise your head, then shoulders, chest and upper torso, lower abdomen should remain on the floor. Hold your breath and flexes the spine as long as you feel a strong contraction in the lower back. Do not straighten your elbows, hands should be bent. Hold this position a few seconds, then start exhaling, gradually lower the body until the chin touches the floor again. Repeat one more time and relax.

Time. Allow position 2 sec., Gradually increasing the time to 10 seconds. Repeat two to seven times, up once every 14 days. Continue reading »

Yoga pose – Lotus posture

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Jan 122013

As a preparatory exercise, do the following: Place the left foot to the right hip. Now start swinging left knee, as if it were rubber: you push the knee down to the floor, and it springs back. Do this quickly so forth motions to bend the knee looked like the wing of a flying bird. This exercise will stretch and make it more elastic ligaments and muscles and help you gradually master the lotus posture (Padmasana).

First, swing the left knee, and then change your leg and swing right.

Possible options for this exercise are as follows: you can not put your right foot to the left thigh and on his right knee, and rock, as shown in the mud. 6. If it is easy to swing the knee touches the floor, bend your left knee, hold the left foot with both hands and slowly guiding it over the bent right leg, put it on the right thigh. Now both legs symmetrically crossed, and it means that you are sitting in the lotus position.

Hands should be kept on your lap, palms up. The ends of the thumb and index finger are connected so that the fingers form the letter “O”.

It often happens that new students who were unaware of such a capacity, can take this position immediately at the first lesson. Yet for most of the required sufficient time to master the lotus position. So, go on every day to practice swinging the knee as long as one day it touches the floor. This will mean that your feet have acquired sufficient flexibility to lotus position. Continue reading »

Yoga postures – Pose of head-to-knee

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Jan 112013

Next, we will exercise the “head of the tribe,” or Dzhanushirshasanu Gianni means “knee”, Shirshov – “head” and Asana – “pose.”

TECHNOLOGY

Sit up straight. Leg pull. Bend your left knee and place your left foot to the right hip as possible.

Take a deep breath, pulling the stomach and slightly arched upper chest. Exhale, bending forward and trying to get your fingers right foot. The forehead should touch with the right knee. Then return to starting position. Continue reading »

Hatha yoga – Lifting legs

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Jan 102013

Technique next exercise, lifting legs (Uthitta Badasana) is quite simple, but to learn how to do this exercise correctly, you will need some time.

TECHNOLOGY

Lie on your back. Arms at your sides. Take a deep breath, lift the right leg up to the point where it will be at a right angle to the body. Knee straight, the other leg is extended. Hold this position for a few seconds, then start to exhale and slowly lower the leg into position. Repeat the same movement with the left foot, then lift both legs together. After this rest.

TIME

Hold the leg upright first 3 sec., Gradually increase the time to 2 seconds. For a start, do this exercise once or twice. After a few days can try to raise and lower both legs together 4-5 times without stopping. Continue reading »

Yoga postures – Exercise “rocking”

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Jan 092013

Let’s start with exercises that strengthen the nervous system. It helps to overcome drowsiness and stiffness – the feeling is often experienced in the morning after waking up. It will give you a good feeling of cheerfulness, which is achieved in this exercise, a good massage the spine. This exercise will make your spine flexible and maintain its elasticity and youthful. Yogis say, “You can wriggle out of old age as long as you have a strong and flexible spine.” “Rocking” to improve and strengthen your sleep.

“Rocker” – a very simple exercise, and after a few days, you can do it easily and freely, regardless of your age, flexibility, and even weight loss.

TECHNOLOGY

Sit on the edge of the mat so that the back does not hit the hard floor. Pull your knees and lower your head. Place your hands under your knees. Can connect them locked or not: first do as you feel more comfortable. Rounding the back swing, back and forth, back and forth fast, forward movement, similar to the movements of rocking chairs.

Do not straighten your spine, when you roll the back, and then you will find yourself lying on your back and not be able to roll forward. Do not try to swing slowly, at least at first.

Here’s another tip: when you lean back straighten your knees, and when you lean forward bend them sharply. Do not stop after rolling back, and keep doing the translational motion. Otherwise, you can “get stuck”. Continue reading »

Hatha yoga – Exercises for eyes

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Jan 082013

Get to sit in the same position. Open your eyes and check your posture. Back straight? Hands on your knees? The body is relaxed? Keep your head straight?

But in this situation you have to stay until doing exercise for the eyes. The whole body moving, nothing moves except the eyes.

Now raise your eyes and look to stop at any point, you can see, not straining, not blinking, and, of course, without turning his head. Performing the exercise, look at this point every time look up.

Lower your eyes and look for any point on the floor, you can clearly see by looking down. Look at it every time you drop your eyes. Breathing should be natural (ie, not deep).

1. (A) Lift your eyes and look at the top point of your choice.

(B) Lower your eyes and look at the low point of your choice.

Repeat four times. Close your eyes and get some rest.

2. Now do the same thing with a point, the left and right at eye level. Can serve as a guide raised his index fingers or pencils that you keep both sides at a distance so that you can clear them

see without straining, looking from right to left.

Keeping the fingers at eye level and moving only the eyes, look right, then left. Repeat four times. Blink a few times, close your eyes and relax.

3. Now select the point where you look, looking up and pushing them to the right, then the other, looking down and pushing them to the left, half-closed eyelids. Continue reading »

Hatha yoga – Exercises for neck

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Jan 082013

Sit on the floor, cross your legs and place your hands on your knees. If you prefer to sit on a chair, take a hard chair, otherwise it will be difficult to keep your back straight, and this is very important. Relax the whole body. You have to feel it only from the neck up, everything else remains fixed and so relaxed, as if you were sitting in water up to his neck.

1. Now close your eyes and gentle motion to drop the head forward, then back, and then back and forth.

To start making exercise four times. Later, you can increase the number to six or more times. Throwing back her head back, relax your facial muscles. With this movement of the head mouth slightly ajar.

2. Performing a second exercise, turn your head as far to the right, return it to its original position, then turn as far to the left and back. Repeat four times. When moving to the side of the head neck muscles contract, on returning to the natural state of the muscles relax.

3. Performing a third exercise, you tilt your head to the right, as if someone was pulling your right ear to your right shoulder. Then straighten your head, tilt it to the left shoulder. And so, repeat four times. Continue reading »

Hatha yoga – Deep breathing

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Jan 072013

Breathing, which teaches yoga differs from regular breathing. It is – conscious, deep. It reflects our inner state, while we do breathing exercises. And this state must be maintained at all times as long as the deep breathing.

Mindfulness of Breathing

We do not notice your breathing. It passes through the body as some ethereal waves, and in the yoga system, this process raised to the level of consciousness. Is that you, yourself, define the direction of the air stream and control it.

In normal breathing air enters the nostrils, without any effort, sounds or special movements of the nose or chest. In short, this is done unconsciously. We do not even notice the air is drawn in through the nostrils and follows it down, passing the nasal and oral cavity, as it reaches the larynx, trachea and then the lungs. Moreover, not only do we not feel the breathing process, but most of us know he knows nothing. You can easily verify this by asking your friends to answer a simple question: “What happens to the air when it enters into the nose?” They are likely to respond that it enters the lungs. However, all the fancy in general terms, that the nose is not in contact with the lungs, and between them is quite a long distance.

Taking into account that our knowledge about the functions of the body are limited, focus on the anatomy of the breathing process. Continue reading »

Hatha yoga – Morning awakening

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Jan 062013

We will start from the moment you wake up, open your eyes and you’re going to get up. First of all, learn to wake up properly, first stretch. Stretch arms several times, stretch legs and whole body. While you are still in bed, do the following exercise in tensile legs together, stretched out, touching each other, and now start to pull your right leg, keeping it from the mattress, as if you wanted to make it longer. Stretching will be felt from the hip down, and the leg as it is extended by a few centimeters. Hold your foot in this position until the count to 60, then relax, allowing the right leg “equalize” the left. Do the same with the left foot.

This exercise stretches the spine, tones the sympathetic nerves and has a rejuvenating effect on the entire body. Since this is a very strenuous exercise, which affects nerve plexus, care must be taken not to “overdo”: 60 sec. for each leg – is the maximum. However, if you like, you can repeat this exercise in the evening. If you have too soft mattress, do not do this exercise in bed. Just as you do other exercises on the floor, start with him. Incidentally, if you want to avoid the morning pain or feeling tired in the back, do not sleep on soft mattresses. Buy a hard or soft sheet under the board. Try to get some sleep so a week, and you will feel better. Continue reading »

Men fitness Online

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Dec 282012

Sometimes it’s better to be really, really good at the one thing you like best.Some quick drills and exercises that will help you improve your favorite game. Each will take only 1 minute out of your life. You can do the exercises before, during, or after your main activity without having to spend any more time away from your job, your family, or your pottery classes. And perhaps best of all, they involve no extra laundry.

Running + belly breathing = better endurance.
Lie on your back with a book on your stomach. Now inhale. What does the book do? “The book should rise,” says Richard L. Brown, Ph.D., a running consultant in Oregon who trains Olympic athletes. “But most of the time, people just expand their chests when they breathe, and the book goes down.”Expanding your chest when you breathe means your diaphragm is rising, squeezing your lungs and limiting their capacity. If your belly expands with each breath, however, your diaphragm is flattening as you inhale, allowing your lungs to inflate fully with oxygen, which will sustain you in the long run.

* What to add to your workout: You can practice “belly breathing” anytime, anyplace. Just concentrate on expanding your abdomen with each breath. “That develops the neuromuscular patterns that help you breathe correctly when you’re running,” Brown says.

Note: It’s still very important to suck in your gut, especially when prospective sex partners are present Continue reading »

Look and Feel Younger

Beauty of health No Responses »

Dec 252012

It is a fact that the younger you look the younger you feel, time is a hard task master and before you know it lines are starting to appear on your face and crows feet are starting to develop around your eyes, you spend a lot of money on creams and lotions to try and slow down the process of aging, but short of plastic surgery nothing seems to work.

Slowing down the aging process is a little easier though with a few little changes in your daily life and changing your beauty regime, can help to avoid the formation of wrinkles and a good hair dye can hide the little stands of grey hair that appear from time to time.

10 things that you didn’t know were aging you and how to avoid them. Continue reading »

The Most Misunderstood Food Malady

Food and Drink No Responses »

Dec 162012

You have a little bloating, stomach cramping, or gas, and you remember that you drank a glass of milk a couple of hours earlier. Could you have lactose intolerance, that much-discussed malady shared by an estimated 25 percent of Americans?

Maybe. But that doesn’t necessarily mean that the glass of milk is to blame for your stomach problems. In fact, a recent study found that lactose-intolerant people — who are unable to easily digest lactose, the natural sugar in milk and milk products — can tolerate having a lot more milk and milk products than previously believed. Too often, the new research suggests, people are simply too quick to blame normal intestinal rumblings on dairy products.

The two-week study, by researchers at the Veterans Affairs Medical Center in Minneapolis, asked 30 volunteers who described themselves as “severely lactose intolerant” to drink a glass of lactose-free milk with breakfast for one week and record any gastrointestinal symptoms; the next week, they drank a glass of skim milk and again recorded any symptoms. The results? There was no significant difference in symptoms between weeks one and two.

That doesn’t mean that lactose intolerance is a myth. It does mean, however, that if you have the condition you can tolerate a certain amount of dairy products.WHAT IS LACTOSE INTOLERANCE -
Lactose intolerance is common and a normal consequence of aging. At birth, we produce enough of the lactase enzyme, which our bodies need to digest lactose. Between the ages of 2 and 7, however, lactase production begins to decline; by adulthood many people have about one tenth as much as they had at infancy. This gradual decline means that when we take in more lactose than we can handle, it lingers in the digestive tract, producing abdominal cramping, bloating, gas, and diarrhea 30 minutes to two hours after eating. Continue reading »

Aromatherapy with Essential Oils.

Food and Drink No Responses »

Dec 162012

Aromatherapy is the newest trend to feeling healthy. These therapeutic oils come in many different ingredients for your individual needs. The healing oils are 100% pure essential oils usually blended with apricot kernel and organic Jojoba. There are so many great benefits from something so natural and simple to find. The natural plant extracts are intended to help heal the body and nourish the skin. You apply the oils to your temples or wrists so they can enter the bloodstream and help eliminate harmful toxins within the body. These safe and effective oils enhance the flow of oxygen and carry nutrients to tissues to help promote healthy blood circulation, while strengthening your immune system to keep you healthy and energized. Most esthestians can custom blend any oils for your specific needs. Here are some common problems most American’s suffer with, and which oils (ingredients) can help reduce the symptoms: