We live in a sound-byte age where our daily demands leave us with little time for exercise, at least in the mornings when it may perhaps be most efficient.

However, Yoga offers a systematic combination of poses, deep breathing and meditation that you could practice in 5-10 minutes-or less depending on your choice-and will also leave you invigorated and eager to step into the day feeling more energized.

So what is this quick routine I am talking about? It is known as the Sun Salutations.

They are very simple to learn and just about anyone, regardless of their fitness or flexibility levels can learn these simple exercises. In actuality, if you are familiar with “burpies” (the calisthenics exercise), they do derive their origin from them.

Besides being an exercise routine, they are quite indispensable as they do the following.
 
-They alleviate disorders of the skin and waist.
-They mildly exercise the legs and arms at the same time increasing the circulation and restoring flexibility to the limbs.
-They are one of the best ways to burn calories and reduce weight and are often recommended for obesity and depression.
-They are an effective way of loosening up, stretching and massaging all joints and internal organs of the body.
-They stimulate and balance all the systems of the body including the endocrine, circulatory, reproductive and digestive system.

For directions on how to perform them, study, memorize and practice the following:

1. Stand straight with the palms together as in a prayer position.

2. Inhale and stretch the arms above the head.

3. Exhale and bend forward while touching the toes.

4. Inhale and stretch the right leg away from the body in a big backward step and keep the hands and left foot firmly on the ground. Bending the head backward the left knee should be between the hands.

5. Inhale and hold the breath. Move the left leg from the body and, keeping both feet together and the knees of the floor, rest on the hands (arms straight) and keep the body in a straight line from head to foot.

6. Exhale and lower the body to the floor. In this position, only 8 portions of the body come in contact with the floor: the two feet, two knees, two hands, chest and forehead.

7. Inhale and bend back as much as possible bending the spine to the maximum.

8. Exhale and lift the body of the floor. Keep the feet and heels on the floor.

9. Inhale and bring the right foot along the level of the hands; left foot and knee should touch the ground. Look up, bending the spine slightly (same position as #4)

10. Exhale and bring the left leg forward. Keep the knees straight and bring the head down to the knees as in the third position.

11. Raise the arms overhead and bend backward inhaling. As in Position 2.

12. Exhale and drop the arms and relax.

You have now completed one round.

Perform as many rounds as possible in multiples of 3. Ideally you want to aim for 6 rounds minimum and up to a maximum of 30. It only takes about 5-10 minutes, depending on your speed and intensity and is best practiced with as little clothing as possible before an open air window first thing in the morning.

So when you’ve got little time to spare but need to be energized the way perhaps only physical exercise can, why not try the Sun Salutations. Your body will be glad you did and so will your mind.

Stay healthy

Alex

At this point, let’s break down the major components of a typical Hatha Yoga session, and see how each one will enable you to reach your goals. There are nine main styles of Yoga in India, but most of the popular styles, outside of India, are variations of Hatha Yoga. Hatha Yoga classes tend, among other things, to emphasize physical mastery.

Asanas are the physical postures, but depending upon the class, the postures may be held for different durations, such as: A half breath (an exhale or inhale), a few breaths, or a few minutes. Some classes are very active, with flowing movement, heated studios up to 105 degrees Fahrenheit, and others are tranquil at around 70 degrees Fahrenheit, all year long.

So there is a style of Yoga for every person, and you should be aware of what you are getting into before you start. You should also be aware that the doors are not locked, and if 105 degrees is too much heat, it is your call.

This past summer, in Arizona, a number of people died, due to excessive heat. If your body temperature reaches 105 degrees, you could possibly have heat stroke. What is your natural climate like? Please know your temperature tolerance and know that people are different.

The Yoga postures release tension throughout your body, regardless of which style you choose. The added surge of endorphins, as a result of this exercise, is another benefit.

Pranayama, sometimes called the Yogic science of breathing, is cultivation of air – our most vital resource. Therefore, you can increase the amount of oxygen in your bloodstream without classic calisthenics, but when you combine it with the postures; you have a very powerful combination for stress relief.

Meditation is known for its stress management, focused concentration, and conscious relaxation benefits. In fact, there are so many meditation benefits, that after more than 2,000 studies, scientists still research for more.

How will all this help you achieve your goals? Simple: Once you are armed with the ability to relieve yourself from the burdens of stress, negative obstacles, and needless worrying, you then have the ability to prioritize and learn from your mistakes.

If you make a mistake, so does everyone else. Nobody is keeping track of your mistakes, except you. Everyone wants to be recognized, so grab every opportunity you can. Make sure you don’t forget to write your goals down and review them often. You will see them come to pass.

Stay healthy

Alex

Time is valuable and there are a number of successful methods for goal realization. Yoga will cross train your mind and body for maximum potential.

Imagine being able to optimize your attitude in one hour, per day, or less. Every day, people attend Yoga classes for physical or mental health, and walk away with the tools, to be masters of their own destiny.

How is this possible? Regular attendance to Yoga classes, will result in a positive attitude adjustment for the student. Many of us walk around with a “perceived handicap.” We blame everything for our set backs and lack of opportunities. Society, your boss, and your family, are all easy targets to blame, for lack of opportunities.

It is true that age, financial status, gender, and ethnic background, are factors in success. However, these factors can all be overcome by working toward your goal on a daily basis, and taking life one-step-at- a-time. Remember, that if you think you situation is a disability, it will be.

How can Yoga do anything for you? For one thing, you will appreciate life to it’s fullest. You will stop wasting time, by letting daily opportunities go by. Many of us have opportunities, but we think it won’t work, we don’t have what it takes for success, or we lack the drive to carry a plan through.

Yoga and meditation teach you to supervise your mind. Your mind has been allowed to work against you. Much like a “back seat driver,” the mind is good at “second guessing,” fearing, doubting, and discouraging new ideas. The mind would prefer to stay in one place, and let the world go by. Leaving you in a deeper state of frustration, by worrying about making a mistake.

You have to cultivate a positive relationship with your mind, through practicing Yoga postures (asanas), breathing techniques (pranayama), and meditation. You can find all this, and much more, in your local Yoga class. All you have to do is make it a regular routine. Yoga classes are everywhere, from corporate health clubs to senior centers. Whether you practice before, or after, work is not important, and you will start to feel the mental benefits, right away.

Many Yoga students walk away from their first class feeling guilty, that it took so long to start. They anguish over the fact they procrastinated so long.

However, the important part is to start and continue your Yoga practice. There is also a common feeling of euphoria during and after Yoga classes. The group support, classroom atmosphere, and the endorphins, will make your day a much better one.

Stay healthy

Alex

Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.

1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.

2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigerous classes. Don’t move ahead too quickly. Allow your body to adjust to your exercises.

3. Listen to your body and be aware of your physical abilities. You don’t want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. If you can’t find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommenations.

5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.

6. Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.

7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won’t be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises. Now it’s time to grab your mat and a towel and get the most out of your yoga exercises.

Stay healthy

Alex

Yoga through meditation works remarkably to accomplish harmony and helps the mind work in synchronization with the body. How often do we find that we are unable to perform our activities properly and in a satisfying manner because of the confusions and conflicts in our mind weigh down heavily upon us?

Stress is the number one suspect affecting all parts of our physical, endocrinal and emotional system. And with the help of yoga this things can be corrected. At the physical level, yoga and yoga poses have proven to be extremely effective for various disorders.

Listed below are just some of the benefits of yoga that you can get.

Benefits of Yoga 1: Yoga is known to amplify flexibility; yoga has postures that trigger the different joints of the body. Including those joints that are not acted upon with regular exercises routines.

Benefits of Yoga 2: Yoga also increases the lubrication of joints, ligament and tendons. The well-researched yoga positions exercise the different tendons and ligaments of the body.
               

It has also been found that the body which may have started doing yoga being a inflexible one may experience a quite remarkable flexibility in the end on those parts of the body which have not been consciously worked upon.

Benefits of Yoga 3: Yoga also massages all organs of the body. Yoga is perhaps the only exercise that can work on through your internal organs in a thorough manner, including those that hardly get externally stimulated during our entire lifetime.

Benefits of Yoga 4: Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder.
             

One of the far-reaching benefits of yoga is the uncanny sense of awareness that it develops in the practitioner of an impending health disorder or infection.

Benefits of Yoga 5: yoga offers a total detoxification of the body. It gently stretches the muscles and joints as we as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body.

Benefits of Yoga 6: Yoga helps in the flushing out of toxins from every nook and cranny of your body as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.

Benefits of Yoga 7: yoga is also an excellent way to tone your muscles. Muscles which have been flaccid and weak are stimulated repeatedly to shed excess fats and flaccidity.

But these enormous physical benefits are just a “side effect” of this powerful practice. What yoga does is harmonize the mind with the body and these results in real quantum benefits.

It is now an open secret that the will of the mind has enabled people to achieve extraordinary physical feats, which proves beyond doubt the mind and body connection.

In fact yoga = meditation, because both work together in achieving the common goal of unity of mind, body and spirit which can lead to an experience of eternal bliss that you can only feel through yoga. The meditative practices through yoga help in achieving an emotional balance through detachment.

This in turn creates a extraordinary calmness and a positive outlook, which also has tremendous benefits on the physical health of the body.

Stay healthy

Alex

For some, exercise is a passion. For others, it seems to be a four-lettered word, or in this case an eight-letter word. But, it doesn’t have to be a dreaded event. Exercise can be fun. It can mean more than running for hours on the treadmill or climbing the stair master until your legs feel like Jell-O. You can get in shape by doing things that you love to do. Take sports for example—when you’re playing a heated game of basketball with your buddies, it doesn’t feel like exercise, but more like just a good time between friends. A good tennis match on a Saturday afternoon can help to relieve stress just as much as a good run around the track would.

Take advantage of your geographic location. If you’re lucky enough to live in a mountainess region, hiking and rock climbing can be a great form of exercise that doesn’t have to feel it. Getting out into nature and climbing a mountain filled with beautiful trees, rocks and birds can do wonders for the body and the soul. There’s just something about being outdoors that makes your body feel alive. Maybe you live away from the mountains, but close to the beach. There are endless opportunities to work out there. From strolling through the sandy beaches to fun-filled beach volleyball games, you can be shaping up without being stuck inside a gym. And, if you’re the water-type try your hand at surfing, wake boarding, water skiing or any other water sport that gets you out of your beach chair and into the activities that can help your health and your figure.

Some other fun ideas to get active without the dread that you feel when you hear the word exercise are bike riding, swimming or dancing. Get a group of friends together, hop on your bikes and head out on a groomed city trail. You’ll be riding, chatting, laughing and…exercising. Or, take the kids to the local swimming pool. Not only will they love it, you’ll be burning calories right and left as you chase the kids around, attend underwater tea parties and teach them how to dive. Swimming is a great way to get a good work out, without feeling the pain of a good work out. Dancing is another fabulous way to sneak in some exercise. Whether you take a ballroom dancing class, enjoy tapping or just hit the clubs with your friends to dance the night away—you’ll be sure to reap the benefits of shaping up.

Getting in shape can be fun, so don’t let your negative connotation of exercise inhibit your body from the benefits of daily activity.

How did I exercise??

A Fitter You Now 

Stay healthy

Alex

You can’t turn left, right, go forward, backwards, or even just stand still these days without someone telling you that you have to exercise.

Whatever happens, DON’T do it!

People talk about the many benefits of exercise, and indeed, the list seems very long, and it seems to touch pretty much every aspect of our lives. Let’s examine this:

• Increases Energy: I can’t imagine why anyone would want to increase their energy level. As if the world isn’t already too full of caffeinated coffee and energy drink junkies, now we’re being told to try to get MORE energy from exercise.

Don’t do it people! Just try to make it through your long and boring lives with barely enough pep to get from point A to point B, and then drag yourself home every night and plop down on the couch for another brain-draining evening in front of the TV.

• Lowers Your Risk for Heart Disease: Heart Disease?!? Yeah right – this sounds like too many doctors weren’t making enough money, so they came up with a general term that would cover everything from indigestion to breathing hard.

The fact that it kills more people in the United States than any other disease or condition combined is irrelevant. Your heart is in great shape! Keep eating potato chips, hamburgers, and fried shrimp. You’ll be just fine.

• Cranks up Your Metabolism: What IS metabolism anyway? Everyone is talking about it, but I don’t see it around anywhere. If it’s so important to have a fast metabolism in order to burn off bodyfat, wouldn’t someone have come up with a magic pill or special sauce that took care of this issue?

Stay up really late eating ice cream and washing it down with root beer. While your body turns every one of those calories into bodyfat, you can catch an infommercial that is sure to be selling “The Metabolism Master Blaster”!

• Helps You Lose Weight: Oh sure – here is another example of mass hysteria. If exercise is so good at making people lose weight, why is it that America is fatter today than it has ever been, even though there is a gym on every corner?

Seriously, being fat HAS to be healthy, or else everyone wouldn’t be doing it! Go ask the owner of any fast food restaurant if they think that people are truly concerned about losing weight.

• Increases Self-Esteem: This must be why anti-depressant drugs are so rampant in our society today. Half of our teenagers are on Valium, and the other half have ADD. Marriages are breaking up left and right over emotional conflicts, and psychologists get paid big dollars to assure people that they are “OK”.

Besides, overweight people must already have great self-esteem, because they are able to hide in their homes dying of bad health instead of feeling the need to go “be healthy” with the rest of the world.

So, in conclusion, I think we have demonstrated that there is a perfectly acceptable way to use logic to convince ourselves that we don’t need to exercise. Let the members of the Health and Fitness industry keep selling their wares, putting together new products and facilities, and generally wasting their lives away.

The rest of us are smart and we will boycott this thing called “Exercise”. As our stomachs grow larger, our backsides get bigger, and our clothes get smaller, we can take solace in the fact that we didn’t get swept up by that whole “Health Craze”!

Hey – pass the chocolate cake covered in caramel and whip cream! I want a third piece of that while my french fries deep-fry for another five minutes and I catch the end of some completely unrealistic reality show!

Stay healthy……

Alex

It’s no big secret that a women’s idea of what the perfect body is for her is vastly different from what a man’s idea of what the perfect body for him is. Men and women store fat differently, and because women are predisposed to naturally maintain higher body fat levels than men, most women have a harder time trying to keep extra fat off.

Most women also do not go to the gym to workout with the notion of wanting to get big muscles like a lot of men do nor do they have the desire to look like any of the men in the gym. So then, why would most women want to do the same kind of workouts as most men do?

The fact is, a lot of women go to the gym only to end up doing the same kind of exercises and routines as the men do because that’s the way they’ve been taught to do it by their boyfriends and husbands. The problem usually is, the men are lifting heavier weights and doing fewer repetitions in order to increase muscle mass.

Now while women do not have near the testosterone levels as men, meaning they do not have the same muscle growth potential, they can still see some major increases in their muscle size if they always train that way. Everyone, man or woman, will respond to lifting heavy with low repetitions with muscle growth. That is your muscles trying to adapt to the heavy loads placed upon them. They need to get stronger for the next time, and a bigger muscle is a stronger muscle.

When a woman weight trains to get firm and toned but does not want to body build, there are some things she can do that will get her the results she wants without the extra mass. Remember, it is not the particular exercises men do that create mass, but the way they do them. If you do all the same exercises only you use somewhat lighter weight, and instead of the 8-10 repetitions most men do, you do 15-20 reps, you will tone up with no bulky side effects.

There are circuit training programs that utilize aerobics and resistance training all in one, and these programs are perfect for women. These programs are designed to give you a fat burning workout while at the same time giving you a muscle toning workout without adding extra muscle size.

 You should be doing these routines 4-6 days per week because unlike muscle building routines, you do not need as much recovery time. Once you get to where you want to be, doing these routines 2-3 times per week is usually plenty to maintain your results.

The bottom line is, if you want to lose fat, increase muscle tone without adding size, and you want to flatten your tummy and lift your rear, than don’t train like a man, train like a woman.

Stay healthy

Alex

There are three key elements that are important to make any exercise program successful.  These elements are safety, effectiveness and enjoyment.

Safety: The “No pain, no gain” theory is a myth.  Avoid any exercise that causes pain or undue discomfort.  If pain occurs in the neck or chest area, stop exercising and if necessary, seek medical attention.  General muscle soreness is another matter, especially for the beginner.  You can expect some soreness but it need not be excessive.

A personal trainer will design an exercise program for you and your current fitness level.  As your fitness level increases, your program will be adjusted to keep up with you.  Too much too soon will only undermine your efforts.

Using proper form, technique and avoiding high-impact will keep your exercise program safe.  A strain in your lower back, shins, calves, ankles and knees are predictable results of improper form.  Repetitive, jarring movements should be avoided for general fitness.  If you feel a strain, please let your trainer know.  We don’t always know if you don’t tell us.

Don’t bounce or force stretching movements.  Quick, pulsing movements while stretching can result in muscle strain and tears.  Static movements that gradually extend muscles through the full range of motion until you feel resistance is the stretching to use for general fitness.  Stretching will also decrease the likelihood of injury and soreness.

Effectiveness: Effective exercise does require effort, but those who say it must hurt are wrong.  The level of exercise is determined by your fitness level and goals.  The fuel source for the body during low to moderate aerobic exercise is fat.  If burning excess body fat is your current fitness goal, stick to the recommended exercises and intensity levels to receive maximum results.  As your fitness level increases, so will the formula for your program.  Intensity, weight, repetitions and rest periods will all be adjusted as you progress.

Proper warm up before exercising and cool down afterward is essential to avoid injury and achieve peak performance.

Enjoyment: It has been said that nobody will exercise just because it is good for them.  We need additional motives or goals that mean something to us and that will come as a result of regular exercise.

It is important to identify your goal so your exercising effort is focused on your goal(s) to keep motivated.  The more motivating your exercise becomes the more enjoyable it will be.  More enjoyment produces more consistent and greater results!

So how do you make exercise fun?  First of all, stop thinking of it as exercise and start thinking of it as play.  You remember play: those activities you enjoyed as a child.  Turn exercise into play!  Usually, play involves interaction with friends and variety.

Keep your play fun, positive and exciting! Remember, have fun. For more information and tips on exercise, go to http://www.fitteryounow.com.

Stay healthy

Alex

Hi all

The problem of setting the training at a certain moment in the day is more serious than it appears to be. The choice of the period when we train depends on more factors.

It’s clear from the start that we cannot consider the period of three hours after every main meal, because this interval must be allotted to digestion only. Considerable physical effort is totally unadvisable in this period (blood must not be directed to the muscles, since gastric digestion has priority).

More exactly, people should train when their stomach is empty, but the level of glycemia must be constant. Considering a normal awake – asleep rhythm, there are two favorable moments when we can set fitness programs and training in general: one in the morning, between 10-12, and the other one in the afternoon, between 16-19.
 Current practice in most of the sports confirms these periods as best for training.

Another argument for choosing one of these intervals for training is the body temperature, which now gets to its maximum. The second period (16-19) is even better than the first one from this point of view, because the temperature is higher and this enhances sport performance.

It is not advisable to train very early in the morning, right after waking up and before breakfast. However, there are authors who support the idea of having the training in this period. The reserves of glycogen are limited after the lack of food during sleeping and this is a reason for using the adipose tissue earlier in training than in other cases.

Unfortunately, at the same time, the stress hormones (cortisone) are secreted abundantly, so besides the adipose tissue, there is the risk of losing precious muscular tissue.

Another argument against this is the fact that body temperature is very low in the hours of morning, so no motion parameters (force, resistance, speed, mobility, skill) can be fully activated. Thus, a prolonged and tiring warming up would be necessary, hindering the actual training.
 
Everybody agrees that training before bedtime is not advisable at all, because they delay sleep a few hours, given growth of cortical activity and of body temperature.

This schedule can be adapted to any biorhythm and time zone and once automatism installed, effectiveness of training will definitely increase.

Stay Healthy

Alex