Even If you lift Weights, You still Need Some Yoga

Even If you lift Weights, You still Need Some Yoga by Foras Aje

When we think of weights, we think of the massive muscles that most body-builders get. But this could be a drawback. What’s the point having bulging muscles if you can’t hardly move the body due to lack of flexibility and agility. Here, friends is where Yoga may come in handy.



The average consumer likes to be able to feel good about themselves when they go swimming, thus some may be concerned about building too much muscle and suffering from stereotypical viewpoints. Have you at times seen the biggest, bulkiest looking guy who seemingly could not even scratch his upper back if need be?



It’s safe to say no one wants that look.



But, most guys will admit that being buff and toned is still a goes of theirs and consequently, the interest in the use of weight training still lingers.



No worries, If you use them properly and alternate your strength training workout with some yoga or stretching exercises there is little risk of you bulking up too much.



Now, here are the top choices recommended for stretching via the use of Yoga as an alternate exercise regimen.



1. The Sun Salutations.



2. The Hindu-Push Ups and Bridging (the former is basically 2 yoga poses in motion, the latter is a straight out Yoga Pose known as The Wheel Pose or ‘Chakrasana’)



3. Simply hang from a Pull up bar to muscular failure or there-about. Hey, Chimps do this all the time, if they are 4-6 time stronger than most humans, they’ve got to be doing something right.



Also, believe it or not, certain foods ensure that you remain naturally flexible regardless of how big you may get. For a clue, observe another distant cousin, the gorilla. And what does it consume, Primarily fruits and leaves depending on its habitats, thus it is safe to say your diet should be quite similar…and it’s not a co-incidence that this is the same diet that most Yoga sages recommend for practice.



So, if you want to gain some degree of bulk and tone, but want to remain agile and flexible, why not give Yoga or some of its derivatives a shot. It won’t hurt and possibly could help immensely.



In Friendship,



Foras Aje


Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. He invites you to visit his blog on Yoga for Beginners for more yoga tips today.


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Getting Healthy With Yoga

By Kim Black

People have always believed that yoga can do more for your body than just keeping it fit and flexible. Research now shows it can help weight control, lower back pain, insomnia and even heart disease. Studies indicate yoga helps with weight loss and maintenance. In a study of 15,000 adults, the Fred Hutchinson Cancer Research Center found that those who did not practice yoga gained approximately 18.5 pounds more over a 10-year period than those who practiced for at least four years. There was also a study done at the Preventive Medicine Research Institute in Sausalito, California. This study found people who regularly practiced yoga and meditation, exercised and watched their diet lost more weight than those who exercised, and ate a balanced diet, but did not practice yoga.



Additionally Yoga can improve your range of motion in your hips, reducing lower back pain. A study done at The American College of Sport’s Medicine, suggest that yoga increases lower back flexibility and decreases pain. It was a small study conducted on older women age 44-62. Persistent back pain however should always be professional diagnosed before embracing on any exercise program including yoga. Yoga’s backbends and forward bends may exacerbate some back conditions.



Yoga can also calm your body and your mind, which can help people who suffer from insomnia. Sat Bir Singh Khalsa, PhD., an instructor of medicine, division of Sleep Medicine at the Harvard Medical School recently published a study. He found a half hour to 45 minutes of daily yoga practice with a focus on meditation and breathing, helped chronic insomniacs sleep through the night. The subjects increased their overall sleep by 12%.



Yoga breathing can help lower your heart rate and calm your nervous system. The breathing techniques can help alleviate serious anxiety and depression and reduce stress. Practicing yoga for an hour and a half three times a week can make your heart healthier in just six weeks. A recent study out of Yale University School of Medicine had 33 men and women who practiced yoga at that rate. This lowered their blood pressure and improved their blood vessels’ ability to expand and contract by 17%. Researchers believe the improvements are based on the stress-reducing benefits of yoga.



© Copyright Diet-Newsroom.com, All Rights Reserved.



About the Author: This article was written by Kim Black of http://www.diet-newsroom.com which specializes in diet, health, fitness and exercise topics.



Source: www.isnare.com


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Article Posted By: Foras Aje, Webmaster at BodyHealthSoul.com. Visit our blog for more TIPS ON YOGA FOR BEGINNERS today at
http://www.bodyhealthsoul.com/yogaforbeginners-blog/


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How To Perform Cardio-Boxing For Super Fitness

By Gary Matthews

Ever wondered why most sports scientists agree that cardio-boxing is one of the best forms of exercise, well it is because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems. Lets have a look at the benefits:



The major benefits of cardio-boxing include:



· Increased Stamina

· Increased Strength

· Increased Speed

· Increased Coordination



Cardio-boxing also promotes a person’s well being by strengthening their self-discipline and combined with strength training it’s well and truly the total package for self-defence and fitness and usually consists of:



· Adjusted heart rate work

· Actual boxing techniques



The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.



Cardio



The best way to measure the effects of an exercise program on your body is to check your pulse.



The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.



You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.



Now you have your exercising pulse rate or heartbeats per minute. We’ll be concentrating at the upper end of your pulse region: the 50% - 70% ranges.



To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180.



50% of 180 is 90 beats a minute,

60% of 180 is 108 beats a minute,

70% of 180 is 126 beats a minute and so on.



Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.



Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.



Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.



Boxing



The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.



Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.



Bend your knees a little and balance your weight comfortably and evenly. Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.



The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.



This is your defensive and offensive position after throwing punches, so please practice this before going any further. When moving forward in this boxing stance the left foot moves forward first and then the right follows.



When moving back, the right moves back and then the left follows. When moving sideward to the right, the right foot moves first followed by the left. When moving sideward to the left, the left foot moves first followed by the right.



Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.



Keep your head at eye level with your upper body leaning forward slightly. In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.



Punching



A left jab has many uses, it can be used for both offensive and Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.



At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.



The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.



The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.



The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.



Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body



The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.



Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.



To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.



Believe me after you start applying Cardio–Boxing to your regular fitness workouts your cardiovascular and endurance systems will thank you for it.



About the Author: Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.



Source: www.isnare.com



+++++++++++++++++++++++++++++++++
Click Here To Preview Your Copy of The Ebook on Natural Health and Living entitled FITNESS: INSIDE AND OUT By Aje (The Webmaster) Available Right Now for only $19.95
++++++++++++++++++++++++++++++++++

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-Article on cardiovascular exercise after weight training

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-Article on free weight training exercises

You know what, almost every guy I know wants to be ripped! Hence the high number of searches done online for free weight training exercises. However, Aje believes such information has to be adequate and helpful. Read as he sheds light on this opinion…and offers some helpful tips on the subject as well.

-Article on weight training for teenagers

What with the need to look, smell and be good, is it any wonder that most adolescents are looking into information on weight training for teenagers? Well, it shouldn’t be and Aje takes it on himself to offer assistance in this regard via this article.

-Article on weight training bruce lee style!

Aje writes on the subject of weight training and Bruce Lee. Llet's call it weight training bruce lee style and see what he has to say shall we?!

-Article on Beginning a Free Weight Training Routine

One can benefit tremendously from a free weight training routine to help to tone-up those problem areas whilst improving one’s shape and overall appearance.
That said, Aje offers information on how to begin such a method for increased vitality AND invites you to read on the subject.

-Article on Weight loss training exercise programs

All you have to do is do a search in www.submitexpress.com to see how many people search for something related to weight loss training exercise programs. It's an astounding 1 million or so per month! Well, read as Aje offers tips on the subject in his own unique, yet informative style.


-Article on Weight loss muscle gain training program

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Point blank, well developed shoulders lend themselves to a better physique!
Is it any wonder then that about 100 searches a day is done on Yahoo! a day on
Weight training for shoulders? Shouldn’t be. Read as Aje writes on the topic for his readers today.

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Is Superslow weight training something I should consider trying? Well after reading Aje’s related article on the subject. You very well may be pleasantly surprised.

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-Article on how to begin a strength training program

In spite of its reputation of being a "guy" or "jock" thing, a strength training program can be very important and beneficial for everyone. Read as Aje explains why.


+++++++++++++++++++++++++++++++++



Article Posted courtesy of BodyHealthsoul.com.
Discover Proven tips on Healthy Living and information on Online Fitness Training here today.

Home Gyms - Advantages of Having Your Own Home Gym

Home Gyms - Advantages of Having Your Own Home Gym by John Purfield

If you want to commit to a fitness lifestyle but your current lifestyle and commitments keep you from getting to the gym, then you may want to create the possibility of setting up your own home gym. I’m sure we would all like to make fitness a full time priority. However, that it becomes challenging (especially if you have daily commitments). We understand that we need to work out and be persistent with our efforts. However, we have little time blocked out to do it.



This is where a home gym can be effective for you. Don’t get me wrong, gym memberships are a great thing to have as well. However, having an area to set aside to exercise can be a valuable asset to people that make fitness a high priority. In this article I would like to discuss three advantages of having your own home gym:



Flexibility is a benefit that can have major impact on our lives. You will be able keep your commitment to your fitness. With Home Gyms, you can work out at any time. You will also have less time constraints to skip work outs. Home gyms are also a time saver for weekends. You can only allocate a half hour of your schedule to weight lifting and then spend the rest of the time being with your family.



A perfect example of the flexibility of a home gym is when you experience an un-expected schedule change. If you wake up late and miss your opportunity to go to your gym, you could always get a quick work out at home before you leave for work. You could also use this advantage at night time as well. If you miss your morning workout, you can always work out in the evening when you get home from work.



Privacy is also and advantage when you have your own home gym. I find the most important benefit to having privacy is that you get to focus on your routine. Since there is less chance of socialization (than there would be at the gym), you can really dial into your work out. Also, you can watch or listen to what ever you want while you’re working out.



Finally, the best part of having a home gym is that you have control. For example, a gym membership is an expense. If for some reason life throws you a curveball where you have to cancel your membership for any reason, you can use your home set up to your advantage. Your health would not be a casualty.



One downside to having a home gym is that the equipment can be expensive. So it is important to do proper research on gym equipment. You do not have to buy expensive items for your home gym if you don’t want too. You could buy basic weights and a bench to start off with and then get more equipment as your financial situation allows for it.



So if you’re a person with many daily commitments and can’t make it to the gym all the time, then consider investing in home gym.


John Purfield is a webmaster for http://www.addfitness.com. If you are researching
home gym equipment, please read the following article at: http://www.addfitness.com/Articles/home-gym-equipment.asp.


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