Fitness by Kundalini Yoga

Yoga is not for just flexibility and stretching, but it is perfectly able to give you a complete workout for your full body. Thus, if any one is looking for strength, muscle tone and fitness with the additional benefits of emotional and mental balance, yoga is the best solution for him.

In my article, I will tell you many sets of exercises, which will give you a complete fitness if you put together them. Theses exercises will target the whole upper body, abs and stomach with your lower body and it will help you to tone your full body. On the other hand theses exercises will give a small workout to your heart muscle also.

It is found that the Kundalini Yoga is the best for the whole body fitness because it gives dynamic movement towards strength and finess It is true that the other yoga types are also very useful for the movement and flow of the body, but generally Kundalini yoga is a powerful exercise for the strength and tone of the whole body.

Benefits of Kundalini Yoga for the whole body Fitness: It is suggest visiting the sets of exercises particular to get all benefits and additional details for this exercise; This is a very small list here. Below these are just the highlights that what deliver by this is:

• It helps to achieve the whole body fitness.
• It is good for your digestive system, circulatory system, nervous system and immune system.
• It increases your energy level and vitality.
• It helps to tone the abdominal muscles, shape our abs and stomach and gives us power and core strength.
• It helps to get weight loss.
• It helps us to tones our legs, chest, arms, abs, buttocks and shoulders.
• It helps to develop our virility and sexual fitness.

To get the whole body fitness, this set of yoga utilizes a huge range of sequences and exercises. All these exercises are not in detail below, but it is a quick summary here first. If you want to get all the details about these exercises, I will write in my next article.

It is suggested that you will do all theses exercises as per the weaknesses and strengths of your body. If your abs are strong already, then abdominal exercises can be done, and if your legs are fit and strong already then Froggies of kundalini yoga can be done by you. If it is your first time to yoga or you are just going to start your program of fitness, do these exercises as per your minimum strength.

Sequence of yoga for your fitness:
– Push-ups – Fitness for upper body
– Abs yoga exercise – Fitness for your abs
– Chair Pose of yoga – Fitness for the middle body
– Frog Pose of Kundalini yoga – Fitness for the lower body

And after this sequence of exercise it is must that you will have to take rest and relax.

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Can Aerobic Exercise Even Improve Mental Health?

Everyone wants to have a healthy and fit body. In addition a sound and healthy mind is also something which everyone wishes for.

The importance of improved mental health cannot be ignored, it is considered over and above all other positive attributes. The most common question that often emerge in the minds of most of the people is how to improve mental health and moreover those who have heard about the aerobic exercises tend to ask can aerobic exercise improve mental health? Well the answer to all these can be found in this article only, so go on reading further.

It is a fact that physical exercise can benefit the physical as well as mental health of a person, but in addition, aerobic exercises can also help a lot in improving mental health. In one of the studies it’s revealed that if a person goes for doing aerobic exercises for just 20 to 30 minutes and that too just 3 to 5 times every week, then it can show results that are hard to believe, with such exercises it seems that mental health can be improved to a great extent.

When talking about a healthy and an enhanced mental health, it is worth to state that it is a broad topic and it includes several conditions. Two of the conditions that fall under the purview of mental health that are discussed in this article are anxiety and depression.

Aerobic exercises can even benefit a person suffering from these two conditions. With the help of regular aerobic exercise, you can experience tremendous improvements in both the above mentioned conditions.

As per WHO, depression is no doubt the common factor affecting as many as 121 millions of people all around the world. As the population of the entire world is increasing every second, so is this number. The most common way by which this problem is cured is with the help of the Beck Depression Inventory Score or the BDI score. It is a set of questions that are asked to the person and thereafter his/her score is produced on the basis of that. As per various researches the person after participating in such a session feels better and thus it is considered the effective way to treat a person with depression.

In addition there are several other medicines available in the markets that are considered effective in curing this problem, however the problem associated with these medicines is that their side-effects may be adverse, which may not be realized at the moment, but later on and then it would become very late. Thus with the help of regular aerobic exercises, the problem of depression can be cured and that too without any harmful effects.

When it comes to anxiety, it is also a very common problem found in many people. Here also aerobic exercises are said to provide best results and the person gets relief in less time. As per the meta analyses that studies the effects of exercise on anxiety, … Read More

Weight Loss: You Can Be Successful

With all the information out there, weight loss can be overwhelming. You are more likely to have success if you keep it simple. The following article will show you some simple, easy-to-follow advice you can put to use immediately in your weight loss plans.
Avoid keeping unhealthy food choices…

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Weight Training Technique For Advanced Level

Here are some advanced techniques are often used in weight training, so you will get better results more quickly.

1. Force Reps

Perform repetitions with weights that will make you reach failure on the second repetition, make sure your partner does not help too much and just to help balance the weight you lift. After the failure in the second reps, add another two reps with the assistance of your partner. Rep Force used to increase your force power. Force Reps main goal is to reduce the exercise saturation of the muscle and help provide stimulator to the muscles to grow. This type of exercise is not recommended for regular training and continuous, use as a variation and distraction training about 1-2 times each months.

2. Rest Pauser Principle

Lift the weight, when it reaches failure, put the burden and rest for about 10 seconds. After that take the same weight and do an additional 1 to 2 extra reps (or whatever you are able to lift). Repeat this process once again until you set is finish. This technique could have repeated several times and the advantage of this technique is not a lot of hurting your joints also the weight lifted accordance with your own ability.

3. Negative Reps

Lift the weight, when it reaches failures, requests your partner to help lift the weight and when the weight was on top (eg the Flat Barbell Press, handlebar position above), slowly lower the weight while holding the weight to come down without help from your partner. Negative Reps is to lower the weight slowly. This technique is good and useful for add muscle mass.

4. Pre-Exhaustion Principle

To use this technique, you need to do Isolation Movement (movement that use one joint) first, after reaching failure then with no rest immediately do 1 set of compound movement. Repeat this process until 3-4 sets. This is not a technique performed at the end of the set. As an example of using this technique, when you want to train the thighs muscles, first do Leg Extension, reach failure and then switch to Squat without a break. After Squat, rest 60-75 seconds and then repeat the above process until 3 to 4 sets. Note that you need to reduce the weight when you do Squat, not like a normal training.

The good Pre-Exhaustion combinations are:

  • Front Thigh (Quadriceps) = Leg Extension + Squat
  • Rear thigh (Hamstring) = Leg Curl + Stiff Legged Deadlift
  • Chest (Pectoral) = Dumbbell Flies + Flat Barbell Press
  • Shoulder (Deltoid) = Lateral Raise + Upright Row
  • Back (Latissimus Dorsi) = Straight Arm Pull Down + Lat Pull Down
  • Front Arm (Biceps) = Concentration Curl + Standing Barbell Curl
  • Rear Arm (Triceps) = Lying Skull Crusher + Close Grip Bench Press

These weights training techniques are good enough to give a different shock to the muscles and can be used quite often in the menu you exercise everyday. … Read More

9 wonderful water workouts: Lose fat, get fit! (Episode 55)



( If you haven’t tried water workouts lately, your body doesn’t know what it’s missing. If you sweat during these water workouts, no one will know but you.

In this Mind Your Body TV video with Lynda Huey, M.S., I learn just how tough water workouts can be. I kid Huey that “I’m a doubter,” but by the end of this aquatic session, we’ve jumped through nine very different moves that left me gasping for air—and I’m fit.

Why water workouts:

Exercising in water does a few things that exercising on land can’t do. Water workouts let you “turn it up” in an environment that has the following properties:

*Buoyancy: You feel lighter, yet water gives you support.
*Resistance: You use muscles you might not engage on land, and you improve balance and strength.
*Hydrostatic pressure: The water around you “envelopes you” and may aid blood circulation.
*Temperature: If water is heated, that helps blood circulation, too, and it also helps you relax.

Water workouts prevent injuries:

If you can’t jog anymore because of injuries to knees or hips, water takes care of that so you don’t pound on hard ground. It actually helps protect your spine and your joints if done correctly. Water workouts can help you burn calories, lose weight and tone your entire body and they’re bound to make you smile—especially if you’re doing them with a group of friends.

Don’t know if you saw Lynda Huey’s first video with Mind Your Body TV, but it’s a good introduction to water workouts and aquatic therapy—the latter is a good option for you if you’re injured and have been given a prescription for physical therapy. The American Physical Therapy Association even has a special “section” for PTs who choose to practice aquatic therapy. Remember that water workouts and aquatic exercise are not aquatic therapy.

Find water workouts:

After watching this video about water workouts, bet you’ll have a great time the next time you’re at a friend’s pool. Or ask your local YMCA/YWCA or health and fitness club (that has a pool) what classes might work for you. Water workouts have come a long way from dog-paddling.

Want to get wet? You bet! You’ll get fitter in a splash!

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Weight Loss Tips That Can Help You Achieve Diet Success

Trying to lose weight is like climbing Mount Everest. To be successful, you have to want it bad enough. The reason why a lot of people see their weight seesaw is that they were never fully committed.

In addition, many factors affect the rate by which you can lose weight. It's not just about your food intake and exercise program. You will also have to consider your family history, medical condition, if any, and lifestyle.

Let's look more closely at how these factors affect your weight loss plan. If your family has a big bone structure, which means that your family tends to have big builds, then maybe your ideal weight should be adjusted accordingly because you can not change your entitlement bone structure. One way to check what your ideal weight is to find out your Body Mass Index (BMI).

If your lifestyle is too stressful, and you have a tendency to munch away the stress, this will add to your weight gain. On the other hand, if you work at an office table all day long, sitting down most of the time, you will tend to develop additional weight around your abdomen area. Sitting down right after eating is not a good idea because it slows down the digestion process. You should try walking around a bit after every meal.

If you have an active social calendar, try to stay away from too much drinking. Before sleeping, drink at least one glass of water to help flush out your system. Alcoholic drinks contain a lot of calories and can sometimes make you eat more than you normally do. Those appetizer trays are also rich in calories, so choose your appetizer carefully.

Monitor your food intake. Try to add more protein and vitamins in your meal. Lessen the red meat by substituting it with fish and skinless chicken. Stock up on fruits and vegetables but stay away from mayonnaise-based salad dressings. One word of caution about vitamins – check first if it will stimulate your appetite or not because some vitamins can cause you to eat more.

A balanced meal is better than those fad weight loss plans like liquid diets. For one, fad diets do not satisfy your need for food, and two, you need food to function properly. Eating properly is much healthier than not eating. You could try small meals frequently instead of 3 large meals. Another option would be to have a big breakfast to help you through the day, then smaller meals during the day.

Instead of munching on chips and sweets, try fruits, and rather than make a beeline for the desert tray, have a diet chocolate bar in your bag to satisfy your craving for something sweet.

There are so many products out in the market that are sugar-free and taste really good. They are a little bit more expensive but the extra cost is worth it.

There is also no way around it: you have to exercise. It has to be … Read More

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5 Tips To Hire The Right Personal Trainer

Not all personal trainers are good. Some trainers are good while others are not-so-good. If you have made your mind to hire a good personal trainer, know that this decision can change your life. So, it's not a good idea to hire one without thinking. The tips given below can help you hire the best personal trainer. Read on.

1. Get references

Making your decision based on the reviews posted on the blogs of personal trainers is not a good idea. Instead, what you need to do is ask the trainers to give you the contact details of at least two clients they served in the past. Do not just rely on the pictures and testimonials as they may be fake. Make sure that you go with a trainer who is honest, qualified and experienced.

2. Do not take your credit card with you

You may not want to keep a credit card in your pocket when making the final decision. This will help you avoid making any rash or emotional decision and you will not regret later on. Actually, the thing is that gyms of today have become a lot better at convincing potential clients to sign up.

This decision should not be made in haste. A good personal trainer may change your lifestyle. You may want to consider all your options before using your credit card to make payment. You can find a good personal trainer through word of mouth or by visiting your nearby gyms.

3. Convenience

While it is worth traveling long distances for a good trainer, you may want to consider your convenience as well. If you are a beginner, we suggest that you spend at least 30 days seeing your trainer for two to three times per week. This will help you establish your base and develop good habits. If you do not want to meet your trainer many times in a week, we suggest that you do not think about a lot about their location.

4. Be skeptical

If a trainer wants to sell you something on behalf of a company, you should be a skeptical. In gyms, multi-tier schemes of marketing are all the rage. Mostly, the supplements are overpriced and low quality.

5. Budget

Keep in mind that the services of a good personal trainer are invaluable. The service charges of a professional may vary. The lowest service charges can be $ 25 per hour. Location is an important factor that can help you determine the service fees.

A specialist trainer is high in demand; therefore, they will charge you more. Aside from this, if you have a compulsion, you may have to pay a bit more and hire the right trainer. The fees of the professional also depend upon their experience. Moreover, if you already have a little bit experience, you can go with a less experienced personal trainer. Make sure you search for a pro who knows what coaching is all about.

So, if you have been looking for … Read More