Choosing an Exercise Schedule

Adopting an exercise schedule and adhering to it demands mental and physical discipline on a daily basis, but the advantages of a healthy body and a healthy mind outweigh all the troubles you take. One has to constantly monitor and improvise the exercise schedule keeping in mind changes in the body.

Different people take up exercising to achieve different goals. While for some people an exercise schedule is a means of achieving better health in general, while for others it can be for looking and felling better. Goals range from strengthening muscles, improving the cardiovascular system, practicing specific athletic skills, controlling bodyweight, for fun, to win, to socialize or to get away from one’s work schedule. Exercising not only rewards with physical benefits, it also helps improve memory and mental health. Studies have shown that people who exercise regularly have lower levels of stress and fatigue.

Whatever the aim, some basics remain common across all the different types of schedules. Persistence, discipline, proper dietary habits and general awareness towards health are the key factors which can assist in achieving optimal benefits from any exercise schedule.

Depending upon one’s own capabilities, an individual should take a gradual approach building up an exercise schedule. Begin with a light schedule, progressing towards a moderate, and then finally a vigorous exercise schedule. Consulting a qualified trainer or doctor is always advisable.

An ideal exercise schedule can be a mix of aerobic (e.g., cardiovascular exercises) and anaerobic exercises (e.g. weight lifting) where the combinations of these two types vary as per individual requirement, with extra emphasis on either of the two. For people targeting activities such as sports that involve higher metabolic rates – cardio exercises should be done for 20 to 30 minutes, at least three to four times a week. Cardio exercises include cycling, swimming, skipping, kick-boxing etc, in which movements are fairly continuous and repetitive over a longer period of time. Such exercises help improve blood circulation, respiration and stimulating bone growth. An exercise schedule with ample amount of emphasis on aerobic exercises will help increase stamina and endurance.

Anaerobic exercises help improve muscle strength and their power. In anaerobic types of workouts, the exercises are of higher intensity and shorter durations than in aerobic workouts. Exercises such as weight lifting and sprinting are classic examples of anaerobic exercises. While aerobic exercises help burn fat whilst performing exercises, anaerobic exercises target building more muscle and an individual burns fat even while at rest since muscles burn more calories than any other tissue in the body. Stretching is an important aspect of exercising which should not be treated with indifference. Regular stretching in combination with any type of an exercise schedule imparts greater benefits.

People who have been inactive for a longer period of time can start with other types of exercises like Yoga and Tai-chi. These kinds of exercises that combine meditation, stretching and breathing exercises are recommended for older aged people too.

Finding the right time and company to exercise makes a lot of difference to pursuing an exercise schedule. For example, join a gym with a friend, it will help you enjoy the sessions more and you get a training partner too. Taking short walks any time of the day, skipping the use of elevators and using the stairs, staving off using the car for shorter trips are examples where one can increase the amount of physical activity irrespective of their commitment to any exercise schedule. No bad side-effects are experienced while exercising; but you should take precaution to not overdo things, set your own pace and consult experts for advice.

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Yoga Tips

• The most important things you'll need to get started - as they say - are a big heart and a small ego.
• The time most suitable for Yoga is in the morning before breakfast when the mind is calm and fresh and the movements can be done with ease and vitality. But it can be practiced in the afternoon after following food restrictions.
• Food restrictions - stomach should be empty while practicing, that is you should consume solid food 3.5 hours before practicing and liquid 1 hour before.
• For a beginner, it is always advisable to practice yoga with a cool mind, with proper awareness of your body rhythm, and with full concentration on breathing pattern. 
• One should never force the body to achieve final pose. Try to move gradually ahead in yoga.
• Always remember that you should begin with the easy poses and then proceed to the difficult ones. One must follow the graded steps of Yoga.
• Periods of relaxation are advisable if a particular exercise proves to be tiring.
• The clothing should be loose and as scanty as possible, because maximum amount of the skin should be exposed to air. Form-fitting cotton/Lycra pants and shirts are the best.
• The breathing should be long and deep. The mouth should be closed and inhale and exhale only through the nose.
• Yoga trainers recommend healthy eating and dieting. There should be an interval of 4 hours between meals.

More Tips from Jennifer Aniston’s yoga instructor -Mandy:

• "Make it fun by adding your favorite music," suggests Ingber, who plays tunes with Aniston. "Yoga doesn't have to be completely silent."
• Before you start any routine, take three long deep breaths. "Breath is the bridge from the mind to the body, so the place you set your mind affects your body," she says.
• Practice control. This extends into all aspects of life, including diet. Aniston, Ingber says, "is about the only person I know who can eat three chips," but having restraint is key.
• "Never force a stretch or a pose," she warns. "Simply allow your body to move to its edge."
• Pay attention to opposing forces. "There are three energies in each pose," she says. "Gravity sinking you down, inspiration extending upward, and the center point."

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Yoga your way to a Jennifer Aniston Body

It’s no secret that Jennifer Aniston credits her lean legs, six-pack abs, and glowing skin to doing yoga with her instructor, Mandy Ingber.

Aniston does yoga with Ingber up to five times a week and has even taken her along on vacations. No wonder she has that body and the good news is you too can get fit through yoga.

Ingber advises "Practice a little bit each day.  "Do what you can, but if you can incorporate even 15 minutes of yoga into your day, you will notice your body, mind, and emotions begin to shift and change."

Don’t get green with envy, here’s a sneak peek with some yoga poses in Ingber’s Yogalosophy:

Target your abs and thighs with the Tree Pose

Stand straight, shifting your body weight on to your right foot with your knee up to your chest. Turn your knee to the side and press the sole of your foot to your inner thigh or calf, depending on your flexibility. Put your palms together, extending to the crown of your head. Hold it for 5-10 breaths.

Target your legs and butt with the Chair Pose

Sink down as if you're sinking into a chair. With your feet aligned, hip-width apart, rock back your weight from the balls of the feet to the heels and shift your hips back. Align your knee over heels, butt back, and peel your belly off your thighs by extending your arms overhead. Do 1-3 sets. If you really want to tone up, you can also do squats.

Target your abs and hamstrings with the Sun Salute

As you the inhale, sweep your arms over your head, and then as you exhale, dive forward — a swan dive with down-hinging hips. Put your hands on the floor and extend your chest forward. Step back to the top of a push-up and put palms directly below your shoulders. Firm your thighs and make sure your hips and shoulders are aligned. Resist the floor as you lower to a low push-up. Scoop your chest up and arch into an upward facing dog, keeping thighs on the floor. Roll over the toes and press back to downward facing dog, using your inner thighs and abs.

Read more on Yoga Tips, Basic Yoga Poses and Asana for height growth and stronger groins.

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Pranayama, Yoga Breathing Exercise

 It is no secret that breathing is a major part of yoga. Pranayama is loosely translated as prana or breath control. Pranayama breathing exercise is the link between the physical and mental disciplines of yoga. It is used in preparation for meditation, and in asana,the practice of postures, to help maximize the benefits of the practice, and focus the mind.

Pranayama focuses the attention on the present moment, calms and grounds the mind.

1. Come into a comfortable seated position with your spine erect, or lie down on your back. Begin taking long, slow, and deep breaths through the nostrils.
2. Begin by observing the natural inhalation and exhalation of your breath without changing anything. If you find yourself distracted by the activity in your mind, try not to engage in the thoughts. Just notice them and then let them go, bringing your attention back to the inhales and the exhales.
3. Then begin to inhale deeply through the nose.
4. On each inhale, fill the belly up with your breath. Expand the belly with air like a balloon.
5. On each exhale, expel all the air out from the belly through your nose. Draw the navel back towards your spine to make sure that the belly is empty of air.
6. Repeat this deep belly breathing for about five breaths.
7. On the next inhale, fill the belly up with air as described above. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart.
8. On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and them from the belly, drawing the navel back towards the spine.
9. Repeat this deep breathing into the belly and rib cage for about five breaths.
10. On the next inhale, fill the belly and rib cage up with air as described above. Then draw in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart (which is called the heart center in yoga), expand and rise.
11. On the exhale, let the breath go first from the upper chest, allowing the heart center sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine.
12. You are practicing three-part breath! Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing.
13. Continue for about 10 breaths.

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Asana for height growth and Stronger Groins

Want another inch to your height?  Or do you want to make your groins stronger? Make some moves, and try these basic asanas. Asanas are the various positions that make up the practice of Yoga.

• Talasana ~ the palm pose

This aims at increasing a person's height as it aims at stretching the thorax and the lower abdomen by a combination of anterior, posterior, and lateral skeleton movements when one is growing up and even up to some years after one has reached maturity.

Stand erect with feet together or apart. Keep hands parallel to the sides, chest forward, neck straight, abdomen and chin in. Slowly raise one arm to vertical position and simultaneously rise on the toes and inhale. Breathe in deep and stretch to the maximum. Gradually return to normal. Repeat with the other hand. Stay in this position for 10 secs for each round.
The second type of Talasana involves the raising of both arms together.

• Utkatasana ~ semi-standing pose on tiptoe

This pose flexes the muscles of the legs and the pelvis.

Stand, keep the hands stretched parallel in front or at the sides with palms down, then squat. While squatting, slowly rise on tiptoe as you inhale. When breathe intake is complete squat again exhaling with thighs pressing against the respective calves. Taking in breath rise up on toes to standing position. Then slowly lower the heels to the floor. Rest for 4 secs, then repeat. Do these for 2 minutes for 10 rounds.

• Bhadrasana ~ the throne pose

Make your groins stronger with this asana. This pose is an exercise for the pelvic organs, the groin, the unused thigh muscles and the sex organs.

Sit on the floor with legs stretched out in front. While maintaining the contact with the floor, draw both the legs nearer the body with the knees bent outward and the soles of the feet together. Inhale and bring the feet close to the genitals - touching the perineum, with the toes pointing outward. Palms outward, place the hand on respective knees placing them down. Hold the pose and then slowly return to normal while exhaling. Do this for 15 seconds for each round

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Yoga Benefits and Sports

Believe it or not, basketball superstar LeBron James can do the "thunderbolt pose" to the "hero pose" to the "downward facing dog pose”. He is a devout believer in the benefits of yoga.

In an interview with Brian Windhorst of the Cleveland Plain-Dealer, LeBron is quoted saying:

"Yoga isn't just about the body, it's also about the mind and it's a technique that has really helped me," James said. "You do have to focus because there's some positions that can really hurt you at times if you aren't focused and breathing right."

Yoga postures (asana) are the physical positions that coordinate breath with movement and with holding the position to stretch and strengthen different parts of the body. Asana practice is the ideal complement to other forms of exercise, especially running, cycling and strength training, as the postures systematically work all the major muscle groups, including the back, neck, and shoulders, deep abdominal, hip and buttocks muscles and even ankles, feet, wrists and hands.

By their very nature, asanas affect major and minor muscle groups and organs as they simultaneously import strength, increase flexibility and bring nourishment to internal organs. Although most poses are not aerobic in nature, they do in fact send oxygen to the cells in the body by way of conscious deep breathing and sustained stretching and contraction of different muscle groups.

Whatever sport you choose to practice, yoga can enhance and complement your ability. Most sports build muscular strength and stamina, often in specific areas of the body. Yoga can help to check any imbalance in muscular development and will enable both your body and your mind to function more efficiently. If your body is flexible and supple you will be less prone to sports injuries, as your joints will be kept lubricated.

Skiing demands mental alertness as well as good balance. Yoga asanas strengthen your muscles, release physical tension and improve your concentration and poise. Yoga makes your limbs balanced, strong and relaxed.

Golfers may be prone to one-sided or uneven muscle development. Yoga asanas can strengthen weak areas and ease muscular tension. The standing poses improve balance and muscle flexibility.

Yoga breathing techniques help swimmers to breathe in a relaxed way when exercising.

For bicyclists, back bends can relieve any stiffness caused by bending over handlebars. Because a cyclist's back stays in one position for long periods, the muscles may become tense. This can be remedied with stretches. Gentle stretching exercises also ease stiffness in the legs and shoulders. Yoga asanas will also improve flexibility.

Racket sports often involve intense physical effort. Yoga practice can help players to relax and replenish their energy after strenuous games. It also promotes calm, clear thinking, even in situations that call for fast reactions. Asanas for joint mobility can make hips and shoulders more flexible.

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Basic Yoga Poses

Kick your health into high gear! Try the following basic yoga poses and see the difference it will make.

The physical discipline of Yoga involves specific breathing techniques and postures, called asanas - a Sanskrit term, which means "to sit in a particular position." In other words, asanas are the various positions that make up the practice of Yoga.

Sukhasana ~ the easy pose

This is best for composure of body and mind leading to inner harmony and the favorable position to follow the other exercises.

Sit on a mat with legs spread out in front. Bend one leg and place the heel under the opposite thigh. Bend the other leg and place under opposite thigh and sit cross-legged with erect spine. Place hands on respective knees, palms downward, eyes closed, head poised and relax. Stay in this position for 5 - 30 minutes.

Konasana ~ the angle-pose

This contributes to flexibility of the body and makes muscles pliable.

Stand with the feet fixed at 20-24 inches apart, hands at the side. While breathing in bend the upper part of the body sidewise above waist with the arm sliding below the knee while the other arm slides up to the armpit. The thorax, neck and head should be right angle with the base. Retain the breath and maintain the position for 4 seconds. Reverse to normal while exhaling. Repeat with the other arm.

The second Konasana posture entails the same exercise with the stretching of the arm from under the armpit to its full length above keeping it close to the respective ear, palms inward.

In another variation, the body swings in front to an X position. Inhale, then lower the left arm and raise the right, both stretched while exhaling. Alternately, touch the right toe with left hand and left with the right.

Do the variations of Konsana 15 seconds for each round.

Chakrasana ~ the wheel pose

This pose is an exercise of the spine and the mid-trunk.

Stand with feet 20 inches apart. Raise the arms upwards keeping it close to the ears, fists tight, inhale and bend backwards with abdomen forward. Then interlace the fingers of the up-stretched arms above head forming an anterior arc. Pause for 6 seconds.

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Yoga for Beginners

Want to feel a burst of energy that lasts the whole day long? Why not try doing yoga.

Yoga is one of the most ancient tradition of India. The word yoga has its roots in the Sanskrit language and means to merge, join or unite. Yoga is a form of exercise based on the belief that the body and breath are intimately connected with the mind. By controlling the breath and holding the body in steady poses, or asanas, yoga creates harmony. Yoga is a means of balancing and harmonizing the body, mind and emotions and is a tool that allows us to withdraw from the chaos of the world and find a quiet space within. To achieve this, yoga uses movement, breath, posture, relaxation and meditation in order to establish a healthy, vibrant and balanced approach to living.

For a beginner, it is always advisable to practice yoga with a cool mind, with proper awareness of your body rhythm, and with full concentration on breathing pattern. You should never force your body to achieve final pose.

4 basic steps to starting a yoga practice. 

1. Learn how to breathe The most important thing to do in yoga is to breathe, especially when holding the postures.  Most importantly, breathe through the nose into the belly.
2. Start and end with a brief Meditation. Start with Sukhasana or the easy pose with a short meditation to center yourself and bring your focus inside.
3. Use Basic Yoga Poses
4. End with Shavasana (Relaxation Pose) Always end your yoga practice with Shavasana, resting and consciously relaxing your body for 5-15 minutes.

Rest is a must after every pose to normalize the breathing pattern and to observe the effect of yoga on the body.

As yoga starts its teachings from simple practices and reaches up to advance ones, it is advisable for a beginner to always start yoga with basic poses without neglecting the body’s limitation. Read yoga tips for a quick glance on what to do’s on yoga.

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Exercise

The world has changed drastically over the last twenty years. These days most people have internet, cell phones, plasma televisions, and so many other great devices that few of us make the time to exercise. We are so used to being entertained and being instantly rewarded that the thought of working out and waiting weeks to see results sounds foreign. There are many great benefits to consistent exercise. One of those benefits is exercise along with a healthy diet helps to prevent some chronic diseases. It is a medical fact that those of us in good physical shape that maintain a balanced healthy diet are better able to fight disease and usually have a stronger immune system. Also a healthy cardio-vascular system improves the circulation of blood, oxygen, and nutrients and helps our bodies work more efficiently to accomplish everyday tasks.

It has also been proven that exercise releases endorphins that most of us know as “happy” juice. Consistent exercise helps lower stress and keeps most of us from blowing a gasket. During the workday we experience a lot of pressure and the gym is a great place to let it all out. Exercise also helps us manage our weight and improves digestion. Many men and women have gotten involved with yoga classes and palate classes. These classes help with stress and increase flexibility and confidence. Doctors have stressed for years the importance of a good night of sleep. Many people struggle with sleeping due to worry, stress, and body tension left over from grueling days at work. Exercise releases a lot of tension and allows the body to naturally relax and improves the ability of the muscles to conform to the shape of our beds.

Low energy levels are usually the result of a poor diet and a life with too little exercise. Exercise teamed with a healthy diet gives us tremendous energy reserves to help us over the hump during the day when we may be feeling a little drained. Being in shape and healthy brings balance and consistency to our lives. An added benefit to working out is that it increases blood flow and the libido. If the fire has gone out in your love life re-ignite it by getting in shape. Getting bed with a smooth athletic body turns anyone on. Also the improved circulation that exercise brings helps with longevity and flexibility and keeps our bodies from getting fatigued easily. There are so many other amazing benefits to exercise. When moving to a new town the best place to meet new people is the local gym. Most exercise fanatics lead exciting, energetic lives and are very passionate. There is no down side to exercise; life your best life now!

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