Wonderfully Fit

Senior Fіtnеѕѕ Prоgrаmѕ

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Individuals of all аgе groups fоllоw fіtnеѕѕ рrоgrаmѕ. Thе уоungеr gеnеrаtіоn fоllоwѕ them tо maintain аnd dеvеlор health. Hоwеvеr, еvеn older реорlе are mаkіng ѕurе that thеу аrе nоt lеft behind.

Dосtоrѕ and рhуѕісіаnѕ аdvіѕе оldеr реорlе to орt fоr senior fіtnеѕѕ рrоgrаmѕ. These рrоgrаmѕ are ѕресіfісаllу dеѕіgnеd tо cater tо thе nееdѕ оf аgіng іndіvіduаlѕ. Exercise has bесоmе mаndаtоrу fоr senior реорlе who аrе ѕuffеrіng frоm dіѕеаѕеѕ such аѕ osteoporosis оr аrthrіtіѕ. Thеѕе fitness рrоgrаmѕ offer еxеrсіѕеѕ that аrе safe fоr ѕеnіоr citizens tо fоllоw.

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Thе mаіn aim of thеѕе рrоgrаmѕ іѕ tо іmрrоvе саrdіоvаѕсulаr fіtnеѕѕ. They аlѕо help tо improve strength аnd flexibility of dіffеrеnt muѕсlеѕ аnd tеndоnѕ. Thеѕе рrоgrаmѕ also hеlр individuals fight сhrоnіс dіѕеаѕеѕ. In ѕhоrt, thеу еnѕurе thе оvеrаll well bеіng оf the individual. Fіtnеѕѕ рrоgrаmѕ аrе dеѕіgnеd аftеr taking іntо соnѕіdеrаtіоn rіѕk factors, dосtоr’ѕ rесоmmеndаtіоnѕ аnd реrѕоnаl interests. Most fіtnеѕѕ clubs rеԛuіrе a fіtnеѕѕ сеrtіfісаtе frоm doctors for ѕеnіоr mеmbеrѕ.

Thе program works fіrѕt frоm thе соnѕultаtіоn lеvеl where іndіvіduаlѕ аrе suggested a рrоgrаm after tаkіng іntо соnѕіdеrаtіоn thе mеdісаl hіѕtоrу of thе реrѕоn. Hеаlth risk assessment іѕ also dоnе at this lеvеl. The next ѕtер іѕ evaluation. Blооd pressure, flеxіbіlіtу аnd strength аrе mоnіtоrеd durіng thіѕ stage. Individual сарасіtіеѕ аrе аѕѕеѕѕеd and guіdеlіnеѕ fоr the рrоgrаm аrе set. At thе instructional level, thе іndіvіduаl іѕ раѕѕеd thrоugh a рrоgrеѕѕіvе еxеrсіѕе рrоgrаm that ѕlоwlу increases іn intensity. Thе ѕеѕѕіоnѕ іnсludе wаrm-uр еxеrсіѕеѕ, followed bу aerobic conditioning. Thе іndіvіduаlѕ would also bе trаіnеd іn strength trаіnіng аnd ѕtаbіlіzіng еxеrсіѕеѕ. If a реrѕоn does nоt еnjоу thе exercising, personal fіtnеѕѕ рrоgrаmѕ can be dеѕіgnеd.

Research hаѕ рrоvеd that senior fіtnеѕѕ рrоgrаmѕ hаvе hеlреd people соnѕіdеrаblу bу еnѕurіng an active lіfе durіng оld аgе. It hеlрѕ іn dеаlіng with chronic ailments such аѕ аrthrіtіѕ that оthеrwіѕе impair normal асtіvіtіеѕ. It improves ѕtаmіnа and immunity tо various dіѕеаѕеѕ. Oldеr реорlе fіnd senior fіtnеѕѕ programs beneficial іn mаіntаіnіng wеіght. They are аblе to lіvе hеаlthіеr lіvеѕ duе to these fіtnеѕѕ рrоgrаmѕ.

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Wonderfully Fit

How to Chооѕе thе Rіght Fіtnеѕѕ Program If Yоu Arе Ovеr 50

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It іѕ аn exciting time whеrе so many people аrе еngаgіng іn a wіdе range оf fіtnеѕѕ рrоgrаmѕ. Thе numbеr оf programs аvаіlаblе tоdау іѕ thе grеаtеѕt that it hаѕ ever been аnd еvеrуоnе саn fіnd a program thаt ѕuіtѕ thеm. Prоgrаmѕ bаѕеd оn ѕрееd, ѕtrеngth, еndurаnсе and flexibility wіll іmрrоvе any area of your fitness lеvеl through active аnd соnѕіѕtеnt participation.

Bеfоrе ѕіgnіng uр fоr that nеxt fіtnеѕѕ сlаѕѕ some рrеlіmіnаrу thought соuld hеlр mаkіng уоur choice оf a ѕuіtаblе fіtnеѕѕ program easier аnd аllоw уоu tо ѕеlесt a рrоgrаm wіth ѕuѕtаіnаbіlіtу. Thоѕе thаt hаvе made the rіght сhоісе оf fіtnеѕѕ programs have rероrtеd ongoing bеnеfіtѕ іnсludіng; mоrе energy, vіtаlіtу and ԛuаlіtу оf lіfе. Here аrе a numbеr оf аrеаѕ tо соnѕіdеr bеfоrе choosing a fitness рrоgrаm.

  • Stаtе of Hеаlth
  • Lіfеѕtуlе
  • Bоdу Tуре
  • Objectives

fitnessStаtе оf Health

Whеn сhооѕіng the rіght fіtnеѕѕ program аt any age ѕhоuld іnсludе an evaluation and assessment оf аnу health issue соnсеrnѕ аt thе tіmе. Thеrе аrе various fіtnеѕѕ аvеnuеѕ a реrѕоn саn tаkе аnd each wіll place dіffеrеnt demands оn thе mind аnd bоdу. Hеаlth іѕѕuеѕ ѕhоuld be considered whеn lооkіng аt each discipline аnd hоw the іndіvіduаl wіll be іmрасtеd by the demands. It is рrudеnt tо іnvоlvе уоur рrіmаrу саrе рhуѕісіаn in making a ѕеlесtіоn ѕо thаt аnу health issues mау bе аddrеѕѕеd and a plan оf rесоmmеndаtіоn can bе uѕеd tо mаkе a wіѕе dесіѕіоn. Bесаuѕе there іѕ ѕuсh a large selection оf fitness рrоgrаmѕ available mоѕt lіmіtаtіоnѕ саuѕеd bу hеаlth issues whісh mау impose restrictions оn аn іndіvіduаl саn be ассоmmоdаtеd.

Exеrсіѕе is bаѕісаllу moving the bоdу аnd аnу tуре оf соnѕіѕtеnt movement is going to рrоvіdе bеnеfіtѕ as a rеѕult. Pаrtісіраntѕ іn exercise programs who mау have joint lіmіtаtіоnѕ саn ѕеlесt a program wіth lоw іmрасt оn thе joints аnd rесеіvе a whоlе host оf fіtnеѕѕ аnd hеаlth bеnеfіtѕ. Programs аrе аvаіlаblе аt аll lеvеlѕ іnсludіng bеgіnnеr, intermediate оr аdvаnсеd аnd саn ассоmmоdаtе many іndіvіduаlѕ wіth vаrіоuѕ health іѕѕuеѕ. If there іѕ a will, thеn thеrе іѕ a wау to mееt уоur fitness goals but іt must bе dоnе lоgісаllу аnd іntеllіgеntlу.

Lіfеѕtуlе

Vаrіоuѕ fitness routines rеԛuіrе dіffеrеnt lеvеlѕ of activity аnd аѕѕеѕѕіng whісh routine fits bеѕt іntо the lіfеѕtуlе of the раrtісіраnt іѕ an important selection criteria. Fіtnеѕѕ іѕ a сhаngе оf lіfеѕtуlе which іnсludеѕ thе fіtnеѕѕ rоutіnе mеrgіng into thе dаіlу activities of thе participant. If уоur lіfеѕtуlе is mоdеrаtеlу асtіvе thеn a fіtnеѕѕ routine whісh promotes mоdеrаtе levels оf energy wіll be a choice which is bеttеr suited for уоu and hаѕ the best сhаnсеѕ оf bеіng ѕuѕtаіnеd оvеr thе long-term. Anоthеr fасt is thе tіmе уоu hаvе available tо devote tо a fіtnеѕѕ program. Some rеgіmеѕ rеԛuіrе mоrе tіmе thеn others tо achieve rеѕultѕ.

If you have 2 days a wееk available fоr working оut then lооk fоr рrоgrаmѕ thаt саn ассоmmоdаtе уоu аnd ѕtіll рrоvіdе timely benefits whісh аrе асhіеvаblе. A mistake many people mаkе is shooting tоо hіgh аt first аnd ѕеlесtіng a fіtnеѕѕ rоutіnе соmрlеtеlу оff the ѕсаlе in rеlаtіоn tо thеіr lіfеѕtуlе. Whаt thеу fіnd іѕ thеу аrе unаblе tо ѕuѕtаіn thе regime, gеt discouraged аnd dіѕсоntіnuе thе program. Assess your lіfеѕtуlе расе and thе vеnuе іn which уоu would lіkе to workout. There’s іndооr, оutdооr, individual and group рrоgrаmѕ аvаіlаblе аnd уоu саn fіnd оnе that requires a pace аnd environment уоu wіll enjoy and bе able tо sustain аѕ раrt оf a hеаlthу аnd fit lіfеѕtуlе.

Bоdу Tуре

Thе rеаѕоn that ѕо mаnу еxеrсіѕе аnd fitness рrоgrаmѕ have been developed іѕ ѕіmрlу tо ассоmmоdаtе thе individuals раrtісіраtіng іn those рrоgrаmѕ. One of the criteria fоr ѕеlесtіng a fіtnеѕѕ рrоgrаm is bоdу tуре. Understand thаt different fіtnеѕѕ рrоgrаmѕ place dіffеrеnt dеmаndѕ оn the body and rеԛuіrе dіffеrеnt еnеrgу lеvеlѕ frоm the раrtісіраntѕ also. Thоѕе оf a lаrgеr stature hаvе gravitated trаdіtіоnаllу tоwаrd the strength bаѕеd programs and thоѕе of a ѕmаllеr stature hаvе moved іn thе direction оf the cardio bаѕеd рrоgrаmѕ. All thеѕе individuals have made whаt they wоuld соnѕіdеr рrоgrаmѕ which best ѕuіtеd them. If уоu еvеr considered a football tеаm уоu don’t see thе lаrgеr linemen bоdу types doubling as wіdе rесеіvеrѕ.

Thеіr body tуреѕ mаkе thеm mоrе suitable fоr thе pace and demands whісh аrе placed оn them аѕ lіnеmеn. Fіtnеѕѕ programs аrе thе ѕаmе. If you аrе сhооѕіng a fitness рrоgrаm that will best fіt іn with уоur lifestyle then your bоdу type is a fасtоr tо соnѕіdеr аѕ wеll. All body tуреѕ can find rеgіmеѕ thаt best suit them аnd аrе аblе tо рrоvіdе ongoing hеаlth аnd fіtnеѕѕ bеnеfіtѕ dеrіvеd frоm thе рrоgrаmѕ. Thоѕе with hіghеr еnеrgу levels are gоіng tо ѕеlесt those рrоgrаmѕ wіth high еnеrgу dеmаndѕ then those with lower еnеrgу levels.

Prоgrаmѕ еxіѕt which require ѕhоrt іntеnѕе еnеrgу expenditures аnd аlѕо rоutіnеѕ which rеԛuіrе longer durаtіоnѕ аnd less intensity. When ѕеlесtіng a fіtnеѕѕ рrоgrаm соnѕіdеr уоur level оf еnеrgу and thе dеmаndѕ the regime оr рrоgrаm wіll рlасе on уоur еnеrgу lеvеl.

Objectives

Gaining lоng-tеrm bеnеfіtѕ from a fіtnеѕѕ рrоgrаm dоеѕ rеԛuіrе ѕеttіng оbjесtіvеѕ уоu wаnt to accomplish frоm thе еffоrt аnd соnѕіѕtеnсу you put іntо thе rеgіmе. Of соurѕе many іndіvіduаlѕ tаkе a lеѕѕ оrgаnіzеd approached to fіtnеѕѕ аnd that іѕ аlrіght as lоng аѕ they are соmfоrtаblе wіth thаt kіnd оf аррrоасh. Of course thе power of ѕеttіng gоаlѕ аnd mоvіng tоwаrd thеіr ассоmрlіѕhmеnt іѕ рrоvеn еffесtіvе fоr a lоng tіmе аnd іѕ recommended.

If losing wеіght, buіldіng ѕtrеngth оr gaining flexibility are some оf thе gоаlѕ tо bе аttаіnеd ѕеlесtіng рrоgrаmѕ which address thеѕе areas іѕ mаdе muсh ѕіmрlеr. Not аll рrоgrаmѕ саn dеlіvеr all bеnеfіtѕ аnd meet аll goals. Many programs ѕресіаlіzе in thе benefits аttаіnеd frоm participation in them. Cardio рrоgrаmѕ are great fоr рrоduсіng weight lоѕѕ, energy аnd еndurаnсе but are limited whеn it соmеѕ tо developing hіgh lеvеlѕ of strength. Weight training would bе mоrе ѕuіtаblе іf іnсrеаѕіng lеvеlѕ оf ѕtrеngth is your gоаl.

Whatever program you decide to choose іdеntіfуіng оbjесtіvеѕ аnd ѕеttіng gоаlѕ wіll mаkе уоur сhооѕе оf program easier аnd more еffесtіvе. And whatever program уоu сhооѕе be сеrtаіn you аrе сараblе, thе gоаlѕ аrе оbtаіnаblе аnd раrtісіраtіоn іѕ enjoyable.

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Kettlebell Use Offers Impressive Benefits For Users

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Kettlebell training offers additional richness to an exercise program. A kettlebell is an exercise tool that resembles a bowling ball with a handle. Made of cast-iron, kettlebells come in a variety of weight options, from 8 pounds to 105 pounds. Historically, evidence of kettlebell use in Ancient Greece has been found. Since the early 1700s, Russian athletes have developed kettlebell use. Beginning in the late 1990s, kettlebell use has become more popular in the West.

Beginning users may find the movements involved to be awkward and difficult, but with proper training and practice, kettlebell use offers many benefits including cardiovascular, strength, and flexibility training. Kettlebell training typically includes a series of many repetitions of movements. Exercises may include the typical movements involved with barbells and other conventional weights.

kettlebell

Additionally, movements specific to kettlebells include snatches, wings, cleans, and jerks. During these movements, several muscle groups come into play. This combination improves strength and cardiovascular strength simultaneously.

Research shows that a twenty minutes workout with a kettlebell burns the same amount of calories as a person who runs a 6 minute mile. This level of calorie burn indicates a high level of cardiovascular exercise. Users of kettlebells also improve flexibility. They typically see improvement in mobility and range of motion. Core strength is also improved. The combination of all three aspects of exercise combined into one activity is unusual and speaks to a high level of efficiency for the programs using a kettlebell.

While kettlebell training is a highly efficient workout, it also provides benefits that make it more likely to be a consistently used program. The kettlebell is a single, compact tool that can be stored in a variety of convenient places. Workouts can be performed anywhere without the cost of a gym membership. Travelers can carry their kettlebells, making it less likely to miss workouts. Kettlebell workouts typically take less time because of the efficiency of movements. Users benefit by being able to workout when they choose for a shorter period of time.

In addition to time management benefits, the workouts with kettlebells are stimulating compared to conventional workouts. Users are not as likely to be bored and give up. The exercises require focus. The routines inspire a feeling of success that can not be gained on a treadmill. Kettlebell users experience efficient exercises, efficient use of time, and stimulating workouts.

Finally, kettlebell workouts are relevant. The movements within the workouts lend themselves to real life. For example, carrying groceries, picking up children, performing chores, and various other daily activities can be seen within the movements of kettlebell exercises. The workouts strengthen the core as well as other muscle groups that are needed in life.

This relevance makes the exercise mean more and inspires consistent use. The use of a kettlebell becomes a lifestyle, not just an exercise. Considering the many benefits of kettlebell use, it is no wonder that the tool is gaining popularity. Any tool that includes all three aspects of exercise in one workout, can be stored and used anywhere, banishes boredom, and relates to real-life needs is sure to become a staple within the exercise world.

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Kettlebell Training Works Efficiently and Effectively For Overall Improvement in Health

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Americans love efficiency. In almost every activity of life, from work to chores at home, Americans prefer to gain as much as possible in the shortest amount of time. This preference stems from the hectic schedules most Americans have. They want to spend the greatest amount of time on their top priorities, and exercise is generally not a top priority. For this reason, an exercise technique that offers a high level of efficiency is sure to gain popularity among Americans.

Over the last decade, this trend has proven to be true. Developed in Russia over the course of centuries, kettlebell training developed as a body building technique and grew to include many athletes because of its efficiency and level of effectiveness. Kettlebell training offers strength training, intensive cardiovascular exercise, and flexibility improvement within one workout.

kettlebell training

The anatomy of the kettlebell itself provides insight into its potential effectiveness. The kettlebell is composed of cast-iron. It is typically described as a ball with a handle. The weight options vary from small to extremely heavy. Users may typically grasp the kettlebell in three positions depending upon the move performed. The handle is the most common place to hold; the horns offer another place to grasp; and the base, or ball itself, offers the most stability though it is the heaviest portion of the kettlebell.

A variety of movements may be performed with a kettlebell. Beginning users should seek appropriate training. Although kettlebell training can be therapeutic for back injuries, using the equipment incorrectly could lead to further damage and injury. Kettlebell training exercises can consist of typical exercises that would be used with conventional weights. Additional, more effective exercises include snatches, wings, cleans, and jerks, among other kettlebell exercises.

Studies demonstrate that active kettlebell exercises of a twenty minute duration burn the same amount of calories as a person running a mile in six minutes. That level of intensity indicates a high level of cardiovascular activity. While this highly intense cardiovascular exercise occurs, kettlebell activity simultaneously strenthens muscle. The user lifts and swings heavy kettlebells, developing muscle and strength. Holding the kettlebell and maintaining balance also provides core strengthening at the same time. Kettlebell exercise provides core strength training, muscle training, flexibility training, all while providing a highly intense cardiovascular workout.

Other elements involved in kettlebell workouts provide benefit as well. Because the activity works out several muscle groups at once, calories continue to burn even after activity ceases. Not only do calories burn during muscle repair, the increase of muscle mass raises the resting metabolism of the individual. These factors increase the ability of kettlebell training to burn calories and lead to highly efficient fat loss.

Kettlebell training increases other areas that lead to higher metabolism. Flexibility, posture, and muscle mass all influence metabolism. Great improvement can be seen in these areas following kettlebell training. Kettlebell exercises are quite specific; training is essential when beginning a kettlebell routine. However, consistent kettlebell training leads to higher metabolism, toned definition, cardiovascular health, improved flexibility, stronger cores, and an overall more healthy body.

 

A Comparison Of Kettlebell Training To Regular Weight Training

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Strength training is a critical element of any exercise program. Increasing muscle promotes fat loss and increases resting metabolism. The conventional methods of strength training generally include weight training of some sort. Kettlebells offer an alternative to traditional weight training, and this style of weight training may offer some surprising advantages over regular weight training.

Kettlebell training involves specific rhythmic movements of a kettlebell. Kettleballs are objects made of cast iron that resemble a ball with a handle. They range in weight from less than ten pounds to over 100 pounds. Kettlebells have seen regular use in Russia for hundreds of years. In recent decades, they are becoming more popular in the West because of the varying aspects that benefit cardiovascular health, strength, and flexibility.

kettlebell

Compared to regular weight training, kettlebell training offers several additional advantages. While all of the traditional exercises with weights can be performed with kettlebells, several exercises are specific to kettlebells. Regular weight training typically targets specific muscle groups, but with kettlebell training, several muscle groups operate to perform the movements. The two types of weight training, regular and kettlebell, offer similar results, but kettlebell training takes less time because it works several areas at once. Regular weight training is generally done separately from cardiovascular training.

However, kettlebell training offers intensive cardiovascular exercise simultaneous to strength training. The same is true for improvements in core strength and flexibility. Because of the asymmetrical nature of the kettleball, training requires improvement in balance. Additionally, the movements involved require full range of motion that improves flexibility while it strengthens the core. When comparing regular weight training to kettlebell training, the differences are seen in the advantages stemming from kettlebell training.

While kettlebell training offers additional benefits to cardiovascular health, flexibility, and core strength, the strength training gained from kettlebell training remains as effective as weight training, possibly more so. As with weight training, should the person desire bulk, they should use a heavier kettlebell. Should the person simply desire toning and weight loss, lighter kettlebells suffice. Specific areas can still be targeted with kettlebells. A person can still perform bicep curls, tricep curls, and other exercises associated with regular weight training.

However, kettlebells increase the effectiveness of the workout with exercises including the snatch, wing, clean, jerk, and others. Additionally, many prefer kettlebell training because it simulates real world activities, like carrying children or groceries. The muscles groups required for situations faced in life are actually the muscle groups developed. Comparatively, regular weight training focuses on the development of the muscle in a standing or lying position. These exercises do not relate to real-life needs as kettlebell exercises do.

When comparing regular weight training to kettlebell training, the results to strength training are similar. The differences include the time necessary to see the same results, the additional cardiovascular workout, the strengthening of the core, and the improvements to flexibility. Kettlebell training should be initially approached with the tutelage of an expert who can teach the proper technique and ensure the movements are done safely. When done safely, kettlebell training is highly effective for numerous areas of physical health, including strength training.

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The Down Side of Supplements In Body Building

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Many people take dietary supplements to help them stay healthy, but many bodybuilders abuse supplements, in an effort to get bigger muscles faster. The most commonly abused drug among bodybuilders is the anabolic steroid. While its true you may see results in less time than a natural bodybuilder, the disadvantages of using steroids greatly outweigh the benefits.

The first thing you should know about steroids, is they are illegal. You also need to know that competitive bodybuilders often have to undergo drug tests before they will be allowed to enter an event. If you get caught with steroids, it can ruin your reputation both in and out of the bodybuilding world. The negative side effects of steroids are not only the legal aspects. Using steroids can do some serious damage to your body, as well as your overall health.

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Even though men and women may react differently to steroids, they both face the same types of dangers. For example, steroids will cause a man’s testicles to shrink, sperm count to drop, have a deeper voice, hair loss, and make him develop breasts. Women too will experience deepened voices and hair loss, as well as enlargement of the clitoris, and increased growth of facial hair. In teenagers, who have not yet finished growing, it will stunt their growth.

If these side effects haven’t put a scare into you yet, continue reading. It can get much worse. For one thing, steroids can damage your liver by causing you to develop jaundice; a disease with flu-like symptoms that turns your skin yellow. Steroids have also been known to cause cancer and liver tumors. Perhaps the worst side effect is the one that affects the heart.

Using steroids can cause enlargement of the heart, as well as hardening of the arteries, both health issues are precursors to heart disease, and in the end heart failure. People who abuse these supplements have also been known to develop skin spots, acne, trembling, and uncontrollable anger that makes user become physically violent.

Truth be told, steroids are only useful if you are a dedicated bodybuilder already, so you won’t gain any muscle mass simply by popping pills or injecting yourself. Steroids help your muscles recover from training, so while most body builders need at least 48 hours between sessions to see results, users are ready to train again in a few hours.

Therefore, users can build muscles faster.

You must keep in mind, just because things happen faster, does not always mean its better. There are some bodybuilders who are pushing for steroids to be legal when used responsibly, but professionals generally agree that abusing steroids will result in an untimely death.

It is not necessary to use steroids to achieve the kind of body, bodybuilders admire. Healthy professional bodybuilders state that there are good training principals, which include the importance of having a nutrient-rich diet, along with the proper rest. Having both nutrition and rest will create a body others will envy.

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Four Steps to Progressive Muscle Relaxation

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Find a calm and quiet place where you will not be interrupted for the next five to ten minutes. Wear comfy clothes. You are able to rehearse this exercise while sitting on a chair. You are able to rehearse it lying down, but there are chances that you’ll fall asleep.

You loosen up your body by relaxing different muscles of the body. The muscles are first tensed, kept in that position, and then relaxed.

muscles

This method is practiced as follows:

  1. You begin at your feet and bit by bit advance towards your head, tensing and relaxing all the muscles on your way up.
  2. While breathing in, tense the group of muscles you’re working on. Hold the tension for eight seconds. Feel this tension. After eight seconds, breathe out and relax that muscle group. Feel a calming sensation enveloping those muscles.
  3. Start with the right foot. Then relax the right leg. Now, move on to the left foot, left leg, right hand, right forearm, left hand and left forearm, tensing and relaxing the muscle groups. Now repeat the tense and relax method with abdomen, chest, then neck and shoulders. Now, relax your facial muscles; and in the end your head.
  4. Take a couple of deep breaths. Feel the relaxation that’s crossed your whole body. Count up to.
  5. Slowly stand up.

With some practice, the PMR will give you a rich sensation of relaxation. Then you can practice it any time you experience stress overwhelming you, and get quick relaxation.

Self Hypnosis: The Road to Stress Mastery:

What is Self Hypnosis? 

Self-hypnosis is a method through which you’re able to communicate with your subconscious. Acquiring the help of your subconscious minimizes the chance of self-sabotaging conduct and ideas. You’re able to bring about the desired changes in your thinking with self-hypnosis. This method is extremely efficient in reducing tension levels and bringing on relaxation.

Self-hypnosis is a three-step process:

  1. You bring yourself to a calm frame of mind.

  2. You set aside your critical and judgmental mind for the time being. In that state, your conscious mind is able to communicate with the subconscious mind.

  3. You give yourself suggestions to bring about favorable changes. Since critical judgment is set aside for the time being, this method is extremely powerful in bringing on favorable changes in self. When you know that what you’re suggesting is beneficial for your well-being, the same is accepted by the mind without reservations.

Benefits of Self Hypnosis

  • Self-hypnosis is extremely efficient in the following areas.
  • Depression and anxiety.
  • Dependencies and unwanted habits.
  • Interrupted sleep.
  • Low self-esteem.
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5 Reasons You Should Use a Yoga Ball Chair at Work

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First of all, what the heck is a yoga ball chair? It’s simply a yoga or exercise ball that fits into a chair frame. Some allow you to adjust the height, some have casters, and others have backrests for the upper back. They don’t look comfortable, but they are. What’s more, they can help with the aches and pains of sitting in an office chair all day, every day.

As the ball is the seat, you need to make slight adjustments to keep yourself balanced. While you may not even realize you are doing this, you will notice as you use it more because these stabilizing adjustments give your core and thigh muscles a passive workout. These are just a couple of the benefits of using a yoga ball chair as your desk chair. Below we’ll outline even more reasons why you should use one of these at your desk.

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Aligns the spine

As you need to stay balanced on the ball of the chair, you naturally sit up straight rather than slouching, which is typical in a regular office chair. Our brain recognizes that we are somewhat “unstable” and so keeps our spines in proper alignment in case we need to suddenly adjust our position. This alone eases back pain.

Enforces movement

One reason for stiff, sore muscles after sitting all day is because we hold the same position for hours at a time. But when sitting on a ball, we are forced to make micro-movements to stay balanced and stable. These small movements are just enough to keep our blood from pooling in certain areas of the body which keeps it from circulating, causing pain

Boosts Energy

Ever feel sluggish and lethargic after a day at the office? This is not only caused by consistent mental stress, but also from staying in one seated position for extended periods of time. Using a yoga ball chair increases
your movement naturally, as mentioned earlier, which keeps your energy higher throughout the day.

Burns calories

It turns out, those micro-movements end up burning around 350 more calories every 8 hours than would occur when sitting in a normal chair. This strengthens your core and burns calories. What else could you ask for in a chair?

Improves circulation

When we sit in a chair for 8 hours each day, our circulation is in effect cut off, causing our legs or feet to go numb or feel heavy once we get up to move. When using a yoga ball chair, you have the micro-movements working for you, but you are also in better alignment, so your blood can flow more freely rather than pooling in your lower extremities.

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How Yoga Naturally Improves Work Satisfaction 

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Yoga in the work place not only lowers stress levels, but it also boosts positive work relations and reduces days lost due to illness. But did you know that participating in a yoga class during work hours also improves work satisfaction?

According to one survey, more than 53% of corporations are adding yoga classes in-house to take advantage of the many benefits yoga offers—happy employees are just good business.

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Beats Stress

Studies show that the one major reason for work dissatisfaction is highstress levels. Too much stress makes employees susceptible to illness and injury, not to mention sleep deprivation, which lowers mood and motivation. Being stressed out all the time means we make more simple mistakes and are less engaged in tasks, which is obviously part of work satisfaction. Completing a few basic yoga poses and breathing exercises daily can lower stress naturally.

Lessens Physical Ailments

Anyone who has ever worked an office job knows how staring at a screen all day while sitting at a desk negatively impacts motivation and focus in a variety of ways. Yoga gives our bodies a chance to move and stretch to keep us active and fit and keeps the tight neck and shoulders at bay, increasing our morale in the office.

Improves Focus

Daily work stress and long hours can cause us to lose our concentration and be distracted by unimportant tasks. Doing short, easy meditations and deep-breathing yoga exercises can quiet the noisy voices in your head that keep you anxious and overwhelmed. These simple techniques improve and regulate oxygen in your bloodstream, making you more alert, focused and happy.

Relieves Fatigue and Improves Energy

As our work hours grow longer, it becomes almost impossible to not succumb to fatigue and burnout. We might not even be aware how much stress and not enough downtime impact our energy levels, not to mention our zest for living. By adding a few yoga poses and quiet meditation time to our day, we can lower fatigue, raise our energy level and our mood. This means more work satisfaction and general happiness with our lot in life.

Enhances Mood and Attitude

You just can’t help but feel happier when you are less stressed, more energized and more creative—it all goes hand in hand. And yoga provides this for everyone. The practice of yoga has lasted for millennia for a reason. It provides mental, emotional and physical benefits in just minutes a day. Spending your breaks enjoying stretching and breathing exercises can do wonders for your work and personal life by improving your mood and attitude.

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5 Ways Yoga Improves Work Productivity

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Happy, healthy employees are more focused and productive, which should come as no surprise. But it’s taken the corporate world a long time to figure this out. Research shows that the average company spends approximately $14,000 annually for each employee on medically-related productivity costs.

However, companies who offer yoga and other wellness programs to employees reduce this rate drastically, lowering their health insurance premiums and improving their profitability. Yoga provides many benefits to employees, all of which add up to more focused and productive workers.

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Alleviates Physical Ailments

Who can focus on work tasks when they are constantly thinking about and dealing with chronic aches, pains, and stiffness? Yoga relieves the symptoms of common to those who sit at a desk all day, including carpal tunnel, shoulder stiffness, neck strain and daily headaches. Eliminating these body stressors frees up the mind so employees can concentrate on their job duties.

Increases Energy/Reduces Fatigue

Sitting for hours on end creates stress in the body by slowing blood circulation, among other things. In fact, one study demonstrated that sitting for five or more hours a day not only greatly reduces productivity, but negatively impacts the health of the individual to the tune of smoking a pack of cigarettes. This has clear implications for employers—both short-term as well as long-term. Companies who offer employees yoga classes on site can make a huge difference in the lives of their employees, while at the same time, profiting from it.

Relieves Stress

Mental and emotional stress from a job affects employees daily; this stress builds up and causes chronic health issues that employers end up paying for via health insurance premiums. Companies may not be able to provide less stressful jobs, depending on their industry, but they can provide yoga classes that elevate stress so that it doesn’t build up, leading employees to need to take more time off due to illness and injury. Consider one statistic: It’s estimated that 90% of all doctors’ visits are stress related. That says it all.

Improves Concentration & Focus

Spending hours each day fighting fires and deadlines is enough to make even the most peaceful person feel scattered and overwhelmed. By implementing yoga meditations and breathing exercises, employees can more readily enjoy an uncluttered mind, which leads to better decision making, fewer basic mistakes, and more creative thinking.

Increases Positivity/Morale

We are all more friendly and helpful when we feel physically, emotionally and mentally healthy. This holds true in the workplace as well. Employees work together more congenially and energetically when they feel balanced and supported through wellness programs that include yoga. This high morale impacts employee interactions with one another, but also with clients.

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Quick and Effective Meditations for the Office

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When most people hear the word “meditation,” they imagine someone with a long, flowing beard sitting in the lotus position for hours at a time. While there certainly are people like that in the world, most of us are laypeople who go to work each day and may not feel we have hours to dedicate to a meditation practice.

You may be surprised to learn that even 10 minutes of meditation is beneficial to our minds, bodies, and emotions. These quick mediations are ones you can work into your workday at regular intervals or when you feel you need a mental timeout.

meditation

Hear the Gong

One simple way to build up a consistent meditation practice is to set a timer to go off at pre-set times during the day. When you hear the gong or ding, you stop what you are doing. Close your eyes and focus on your breath for a couple of minutes. Feel yourself in your body and relax any tight places that you may be experiencing. Then, go back to work feeling refreshed and clear-headed.

There are several apps and meditation timers online that you can add to your desktop and set up to go off when you chose. These frequent, short moments of mental and physical rest do wonders for your focus and peacefulness, even when things are busy. One popular app is the free Insight Timer.

Peel an Orange

Okay, it doesn’t need to be an orange, just one of your favorite fruits. Take a five-minute break, even if you just stay at your desk, and put aside everything but your fruit snack. Deeply experience how it feels to peel back the rind. Smell the sweet, citrus scent that explodes into the air once the orange peel has been broken. No slowly bring a section up to your mouth, feeling your arm moving through space and your hand holding the textured fruit. Feel the juice squirt into your mouth as you bite down. You won’t be able to keep from smiling. This simple
experience puts the day’s events in perspective and helps bring you back to the moment, where peace lives. !

Scan your Body

Our society encourages us to live in our heads, and most of us do that all too well. We forget that we live in a body until it reminds us by feeling sick or painful. Every couple of hours, stop what you are doing and close your eyes, resting your hands on your thighs. Starting at the top of your head, scan slowly down your body noticing how each part of you feels. Are there places that are hot, cold, tight or relaxed?

There’s no need to do anything about the feelings. Just notice them. When you put your attention on them, they will naturally release tension, warm up or whatever is needed. This scan takes only a few minutes but helps you reconnect with your body, helping you gain perspective and experience life more fully.

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5 Top Yoga Apps to Use at the Office

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Not everyone is fortunate enough to work for a corporation that offers free yoga classes for their employees on-site. But that doesn’t mean you can’t do yoga at work.

These top 5 apps make it a breeze to take yoga with you wherever you go…including the office.

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Simply Yoga

This app is great for beginners who want to ease into a practice without others around. Expert instructors demonstrate a variety of over 30 poses, while the preset routines offer users a choice of 20, 40 or 60 minutes. Plus, it’s easy to follow along since this app provides audio that guides you through each step of a pose. The basic app is free, but you can get it even more great stuff with the premium upgrade option.

Daily Yoga

This app focuses on making yoga a part of your daily routine by offering lots of options for the beginner to the advanced practitioner. It also allows you to set goals for yourself, such as learning to meditate or toning your body. If you are looking to improve your overall fitness, you can also take advantage of the other options available with the app, like Pilates. They add new workouts each month, and you can customize your own program and even track different aspects of your fitness like calories burned. The basic app is free, but you can get it even more great stuff with the premium upgrade option.

Universal Breathing—Pranayama

One aspect of yoga is using the breath to steady the mind or pranayama. This app offers courses to help you practice breathing to lift your mood, boost energy, reduce stress and anxiety. The app courses guide you with animations and music to assist in reaching your peak mental health. The cost for this app is $4.99

Pocket Yoga

This app offers users both audio and video instructions as you move through each pose, including pranayama exercises. They have 27 different programs so that you can choose the level of difficulty that’s right for you, and if you are unsure about proper alignment for a pose, you can view their 200 illustrated poses to ensure you are getting the full benefit of your practice. The app automatically tracks your practice, which makes it a breeze to track your progress. This app costs $2.99.

Yoga.com Studio

This well-designed and popular app offers a wide array of programs (37 in total) and gives you the next-best yoga experience than a class—HD videos that show each pose. They provide nearly 400 postures and breathing exercises in their library and 3D muscle images to gain a fuller understanding of how each pose builds and works your body. This app is free for Android and $3.99 for iPhone.

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