Group Exercise Classes
Archive for September, 2006
Want to get fit and lean with Yoga? Then what do you imagine Yoga to be?
Yes it’s a series of body extensions can be one aspect the other is that is develops the mind when you merge the two it becomes a very complete healthy routine. It is common knowledge yoga poses improves flexibility but some still question how does it improve fitness.
YOGA BODY AND MIND FITNESS (I like to call it Muscle Mind Link.)
There are many Yoga styles which can help you get in shape. One model is Ashtanga Yoga; it’s a style which supports dynamic movements and flowing transitions between postures. It can be conducted as a very powerful cardio workout and isometric body weight training. World famous Madonna practices Ashtanga yoga, she began to practice Ashtanga after the birth of her first daughter. That’s more than 12 years ago, now she has a great figure as a 51 year old. Boyer Coe (World Pro Grand Prix Champion) says about Yoga stretching; “it builds bigger, better-quality muscles.”
THE OBVIOUS BENEFITS ARE:
- Helps prevent postural problems. (after I do yoga I sit and stand straighter)
- Increases your range of motion. (especially after lifting weights)
- Enhances appearance of Muscle
- Lengthens muscles,
- Gives that lean, toned look
- Calms your mind and help you to focus.
THE NOT SO OBVIOUS BENEFITS ARE;
- After weight lifting it will minimise soreness, allowing for quicker recovery and improved muscle growth. It gets the blood flowing into those muscular areas that necessitate repair.
- It develops core strength (try a hand stand and feel those abs working)
- It stimulates the circulatory, respiratory and neuromuscular systems. (Heavy weight lifting damages the nervous system you will need to rest, Yoga aids greatly in this recovery).
PROOF IS IN THE YOGA PUDDING
In a analysis done at the University of California at Davis in the US, they studied the relationship between yoga and fitness. The researchers tested the muscular strength and endurance, flexibility, cardiorespiratory fitness, body composition, and lung function of 10 college students before and after eight weeks of yoga training.
Each week, the students attended four sessions that included
- 10 minutes of pranayama (breath control),
- 15 minutes of warm-up exercises,
- 50 minutes of asanas (Yoga Poses),
- 10 minutes of meditation.
After eight weeks, the students:
- muscular strength had increased by as much as 31 percent,
- muscular endurance by 57 percent,
- flexibility by as much as 188 percent,
- and VO2max by 7 percent
A very respectable increase, given the brevity of the experiment.
MORE PUDDING?
A related study done at Ball State University offers further evidence for yoga and it’s fitness benefits. This research looked at how 15 weeks of twice-weekly yoga classes changed the lung capacity of 287 college students. All of the students involved, including athletes, asthmatics, and smokers,significantly improved lung capacity by the end of the semester.
Jack England, an 81-year-old yoga and yoga instructor at the Club Med in Port Saint Lucie, Florida, says more than 30 years of yoga have kept him flexible, healthy, and strong. He has the very same weight and height as he was in high school, and his outstanding health continues to amaze his doctor. He delights audiences at Club Med by performing Shoulderstand and other poses while balancing on a float board in a water ski show. He is an inspiration to people of all ages, he says.” I do things that 14-year-old can’t do”.
Stephanie Griffin, a 33-year-old director of business development for a pharmaceutical research company in San Francisco, discovered yoga after years of running marathons, spinning, and weight lifting. Before finding yoga, she thought her Intensive exercise habits had turned her into a poster child for health and fitness. During the last four years, however, Griffin began doing more yoga and less running, weight lifting, and aerobics. As she reduced back on her hardcore fitness pursuits, she worried she might gain weight or lose her muscle tone or exercise capacity.She didn’t ‘”I have maintained my fitness and even enhanced it through yoga,” says Griffin, who no longer has a gym membership. “And I like the way my body looks and feels now better than the way it did before”.
HOW TO PROCEED?
Always stretch after you warm up! Warm muscles Stretch out much easier than cold muscles.
Best case scenario is to stretch every single day for a minimum of 10-15 minutes. At the least, 3-4 times per week. A 10-15 minute stretching warmup is better. In addition, recuperation can greatly be accelerated when one stretches 10-15 minutes as a cool down. Another good time to stretch is right before bed. It relaxes the muscles and will help you unwind from the strain of the day and have a good night sleep.
So if you would like to become and stay physically and mentally fit, make sure your yoga practice includes a balance of poses that build strength, stamina, and flexibility, along with breath-work and meditation to help develop body awareness.
In particular, include a series of standing poses in your practice. As your practice expands, add more challenging asanas such as balancing poses and inversions. If you’re just doing 15 minutes of gentle yoga stretches three to four times a week, you will also require to do some other form of exercise to stay fit. You will need to do something additionally to yoga for a while until they can practice more robustly.
ENJOY What ever you do!
But the right form of exercise is whatever you enjoy most and will prolong doing it on a regular and almost daily basis. Yoga has a lot of benefits, so do yoga regularly and enjoy it. Going past the fitness aspects, yoga offers many other gifts.
It improves your health, reduces stress, improves sleep, and typically acts like a powerful therapy to help heal relationships, improve your career, and advance your overall outlook on life.
Hi my name is Raymond Ho.
Please feel free to visit my holistic blog called Zen My Fitness where it combines Zen, Yoga, Body Building and Nutrition to enhance performance and fitness.
On my blog I have freely downloadable body weight, body building and body improvement posture workouts, also information on where to learn all about Yoga. Thanks for taking the time to read this.
Michael Franti and Spearhead new song “Love Don’t Wait” Hookahville XXXIII
Aerobic workouts burn a considerable amount of activities but the rate will highly depend on duration, type of activity and intensity of the workout.
Based on a table formulated by the American Council on Exercise, calories equate to one minute of activity. Each activity should be performed for a minimum of 30 minutes to maximize results.
Aerobic class
For those weighing 150 to 180 pounds, over 300 calories can be burned. Some of the most popular workouts are:
Roller skating, walking briskly swimming, cross-country skiing , cycling/biking, running, jumping rope, and dancing.
Workouts can also by using machines in you local health clubs such as cycles, treadmills, stair-steppers and rowing machines. These can be found at a local gym or health club. There also machines that can be used in homes and these can also provide great results if used regularly.
Basketball
Playing basketball is arguably the most intense aerobic routine, as the sport involves constant running and jumping. When playing a whole-court basketball you name, you need to run both sides of the court. One side calls for playing defense, while the other calls for offense.
Basketball will greatly improve lateral movements, as your to move left and right to keep up with the person you need to guard. For those weighing 150 to 180 pounds, playing basketball can burn as much as 400 calories. You need to be active in playing though and not stand around if you get tired. Remember defense wins championships.
Cycling
Cycling can burn around 300 calories if running an average speed of 10 mph.
Conclusion
Performing aerobic workouts regularly will help boost your fitness and endurance level and strengthens the heart. Once your aerobic fitness goes up, workouts can be performed with higher intensity and recovery will be quicker after every session.
For more tips on burning calorie and fat, please go to http://www.burn-fat-lose-weight.info/.
IAT 202 Exercise 2
There are so many things a woman needs to learn, and dancing could be one of those things. There are so many benefits that come with the art. First of all, you get a better sense of coordination. The steps may be difficult at first, but with enough practice, you could perfect the steps. Plus, you now have an outlet for all your frustrations. There’s something about breaking a sweat that gets your body to produce those feel-good hormones.
If driving all the way to the dance studio seems like too much of a chore, you could reward yourself with new clothes to wear whenever you head out to dance class. Having something to wear might get you more in the mood. Or, you could always plan to enroll with friends. Make it more of a social thing so that you all could get into. After the class, make plans to go somewhere. That way, you’ll forward to more than just the dance.
And when choosing which dance to learn, you can always consider the waltz. Why? Because this type of ballroom dance is classy and timeless. Since the age of kings and queens, society’s upper class attended a countless number of balls. It takes you back to all those novels that you read and there’s nothing more romantic than dressing up and dancing with all those dapper gentlemen. So, how do you do the waltz? The steps may vary, and the more you get into it, you’ll see that the moves can somewhat be complicated and graceful. Here are just the basic steps:
- First, you need to put your right hand into the man’s left.
- Then, rest your left hand on his shoulder while making sure that your elbows are pointing out.
- It helps to keep count. You might look silly if you do this out loud, so just do this in your head. It’s just as simple as 1-2-3, so you don’t really need to zone out.
- As soon as you count one, step back using your right foot. Don’t step too far. Just step back only a foot.
- Land on your toe first before you fully rest your heel.
- Then, switch and use your left foot on the second count. Make sure that you land the same way.
- On the third count, slide your right foot to the left. Again, land on your toes first before full resting your heel. You’ve just made a triangle.
- Start counting from the beginning. This time, however, step forward using your left foot.
- Land on your heel first this time.
- Then, step forward on your other foot and land only on your toe.
- On the last count, slide your left foot to the right and land first on your toe before resting both heels.
- Repeat the steps until the song ends.
It sounds a tad bit complicated but you do get the hang of it easily. Soon, the movements will come without thinking too much about it.
Ingrid Michaelson is a 20 year instructor and career ballroom dancer. For more information on getting dance lessons Manchester, visit http://arthurmurrayboston.com.
BODYPUMP LES MILLS SUPER QUARTERLY MANCHESTER JUNE 2009
In the super popular Japanese anime, “Naruto”, Uzumaki Naruto is a boy who’s dream it is to become the Hokage (leader of the village). This position is only supposed to be given to someone who has demonstrated outstanding qualities of leadership, combat skills, decision-making under pressure, loyalty, and their love for their fellow villagers.
When Naruto was still in ninja school as a young boy he wasn’t very gifted or talented. In fact he was the class clown who was constantly getting into trouble, failing tests, finishing bottom of the class and being ridiculed by his class mates. Even back then he would say, “One day I’m going to become the greatest ninja in the village and you will have to acknowledge me” and no one would take him seriously. He was seen as an outsider and the parents of all the other kids would tell them to stay away from Naruto because they thought he was trouble. This hurt Naruto deeply but he always tried to avoid showing it.
One day an incident occurred (I won’t spoil it for you in case you wanna watch the show) which changed Naruto’s attitude forever. He finally knew that someone believed in him. Just one person. This was enough.
Naruto had a rival called Sasuke who was the total opposite. He was a child prodigy full of incredible natural talent. He was serious and didn’t mess around. He came first in every test, was admired by the other boys, and the girls fought for his attention.
During Naruto’s journey he encounters many difficult challenges and obstacles. He overcomes challenges that even his more naturally talented peers cannot. Through sheer hard work and determination he begins to finally win the respect of others. This boy is still a clown, still the same old troublemaker but his attitude has changed somewhat. His hard work is producing results. He has a will of fire burning deep inside him that will keep him going no matter how hard it gets. Even though Naruto always had the intense desire to gain recognition from others, he now has another reason to keep striving. He will do anything to protect his friends and fellow villagers who have started to respect and look up to him. He begins to inspire others such as Hinata, a painfully shy and nervous girl who is considered weird by the other kids, Chouji, an overweight kid who was the one no one wanted on their team and Lee, a kid with a severe disadvantage compared to the others.
This determination is referred to by the villagers as “The will of fire”. Naruto and others managed to do the impossible with this will of fire. This is not about motivation. That’s some weak ass stuff that will make you sign up to the gym in January and then quit in one month. If you really want to change and achieve something then you have to find your true reason for doing this. What do you really want? If you want to lose some weight, why? Think about every possible way this will make your life better. If you get down to a healthy weight you might look and feel more attractive, be able to do certain things more easily, prove a point to others and maybe even live longer. Think about this. If that doesn’t get you excited then find another reason. Have a clear dream of what you want to be. This feeling is so powerful and will keep you going until you make it.
As for me, I do what I do because I want to be an extraordinary athlete and gain recognition. I don’t just want to be above average. Why do I want this I can’t explain very well. It’s just a very strong feeling. I have an image of what I want to be like and I am unable to stop until it’s realised. Call me crazy.
“I dont care who I have to fight…If he rips my arms off, I’ll kick him to death…If he rips my legs off, I’ll bite him to death…If he rips my head off, I’ll stare him to death…(laughing) If he gouges out my eyes, I’ll curse him from beyond the grave…! Even if I’m torn to shreds, I’m taking Sasuke back from Orochimaru! ” – Naruto
Hiten Gorecha is a personal trainer in Nottingham UK, but also offers online training.
Hiten Gorecha, personal trainer
http://www.theflyingspirit.co.uk
Aerobic Blast 2 Exercise Online Workout
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Brian Dawkins has never published his workout regimen. But everyone associated with him claims that he works out harder, and with more intensity, than any other NFL player they know. Dawk himself says that he is a beast on the field because of his “controlled fury”, and his workouts are designed to support a chart-topping level of intensity.
“I always heard I was too small and wouldn’t last playing football. But I matured and worked hard to enable myself to play at the next level.” – Brian Dawkins
Since the details of Brian Dawkins’ workouts (especially his off-season workout) are not public knowledge, we’ll have to resort to generalities based on the hints he’s dropped in the past. Here are the sorts of things he concentrates on:
Build a good base of strength
Dawkins is a solid 210 pounds and stands at six feet tall. This is the typical size for an NFL safety.
This sort of musculature, coupled with the athleticism needed to play the game, takes years to develop. It would be a mistake to merely bulk up without regard to athletic prowess, so make sure not to gain too quickly, and focus on athletics, not strength training.
Quickness and side-to-side movement
Speed is essential. While offensive players can sometimes plow straight ahead and rely on brute strength to gain yards, defensive players like Brian Dawkins are reacting instead of acting. Their speed and agility has to be greater than that possessed by running backs and receivers.
Dawkins says that he likes to get in shape during the off season by running obstacle courses. The details of his setup are a closely-guarded secret, but we can imagine that he replicates football skills as closely as possible, while working on his general physical preparedness (GPP). So, don’t complain about agility drills just because they’re occasionally boring; the Brian Dawkins workout includes them, and so should yours.
Intensity
B-Dawk is also known to work out with martial artists, as a way of ramping up his intensity to extreme levels. Since it’s easy to lose focus during hard, grueling workouts, having other intense individuals along for the ride is a good way to psyche up for an effective workout.
Power
For a football player, strength is useless without the ability to apply it explosively. To develop this sort of power, skew your workout style towards the Olympic-style lifts like snatches, clean-and-jerks, etc. You can even do unilateral dumbbell workouts if you’re working out at home and don’t have an Olympic barbell.
Learn to succeed
When you are ready to bulk up the right way, without gimmicks, hype, or marketing jargon, click the link for access to over 60 free, high-quality articles covering every aspect of strength training, nutrition, exercise myths, and more.
Indianapolis Martial Arts Club IKF 2007 World Championships in Orlando, FL.
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