Workouts for Women: The female physiology needs very specific exercises. There’s very little information infect, about women and exercise, and that can sometimes be harmful. Here are 4 myths about exercises that women tend to believe and the reality you should know. 1. Exercise will lead to rapid weight loss. Unfortunately, this isn’t true. In fact, for women who are trying to lose weight, the apparent failure of exercise to help can be very demotivating. To keep the record straight, exercise without an accompanying diet management plan can only lead to weight loss of only one kilo a month. 2. Exercises are the same for men and women. Not true. But in India since men tend by to out number women at gyms, the focus is on male centric exercise with male-centric equipment. This means that you are probably not getting the best out of your gym, because it pays little attention to the physiology of women. 3. Workouts remain the same over the length of a women’s life. A women’s body changes throughout her life, which means the exercise she requires must change too. For example, a teenage girl can be advised exercises for strength and better bone structure as well as for proper muscle and fat development to build a good foundation for the rest of her life. Post-pregnancy, the kind of exercises prescribed will need to change, especially if you had spinal anesthesia or surgery, that is only one year old or less: your trainer will have to take into account the fact that ‘internal tissue repair and strengthen takes 18 months and 2 years. Menopausal women need to cope with water retention, bone loss, mood swings and sometimes depression, and their workouts needed to be planned accordingly. 4. The main aim of exercise is to burn calories. Exercise has several important goals. It helps to build strength and agility, create flexibility (to prevent tissue injury), better the co-ordination of mind and body, improve cardio-vascular and lung functions, and oxygenation of the body organs.
By finding small ways to incorporate exercise into your life gradually, you’ll find that you’re setting up a positive path towards life long fitness.
Butterfly Stretch Back Stretch Before starting any health plan follow this advice. Five rules to be happy’ by an happy 90 years old man: (i). Free your heart from hatred. (ii). Free your mind from worries. (iii) Live simply. (iv). Give more. (v) Expect less Plan your workout: This step –by step program helps you through simple exercises, and guides you to increase your physical activity. Study your body thoroughly and then base your Work-out plan on the following points. 1. Remove the barriers that are interfering to reach your goals. 2. Your base plan should consist of simple to use tools, and to help create new habits in your life, the habits which can achieve will power to make lasting commitments. 3. Practice meditation regularly. 4. Sleep for 8 hours at night. 5. Do gentle yoga exercises to activate you i.e. choose a program with range-of-motion exercises. 6. Do simple breathing exercises to energize you. 7. Stay motivated, by always looking for ways to fit fitness in your day. 8. Keep a positive attitude. 9. Make up your plan and start with a 15 minutes workout program and you will realize the difference within a week. 10. Sticking to a Healthy Life-style. Regular workouts: i).Improve blood circulation, so more nutrients reach tissues and organs. It even helps the body’s cells take in nutrients more readily. ii) Exercise also recharges decreased senses of taste and smell. Fitness is a lifelong proposition. Take baby steps and be kind to your body. If you workout too frequently or overuse your muscles you increase the chance of injury and burnout. For fitness start with 15 to 20 minutes of moderate exercise, 3 days a week. Then increase the time of activity, about 5 minutes every week or so. Finally, begin to increase the number of days you exercise by adding an additional day every month, until you reach 5-6 days a week. Take, at least one day rest Exercise & Health: Exercise is important for health especially for cardiovascular health, but diet is an important partner. The next step after food is ‘activity’ – exercise to consume the food in the body. Eat healthy and you can soon feel the benefits of proper eating. Your hair become shiner, skin clearer, eyes brighter, and will have more energy than you’ve had for years. These changes can’t be overnight, but in a few weeks- time you will start feeling better. Workouts boost heart and lungs. Heart- pumping exercise even after years of inactivity can give you the heart healthy benefits of exercise. Before starting the activity, you should thoroughly understand the techniques by familiarizing yourself with the different exercises. Keeping the following points in mind then start your workout plan. 1. The first step is to get O.K. from your doctor, who knows your medical history. 2. Then start with Warm-Ups and gentle introductory exercises. Practice this level at least twice weekly for about eight weeks. 3. This will give stability to the central core and control of the deep abdominal and Postural muscles. 4. When you are very familiar with the technique you can move on to advance level moves, which your body can do easily. If you are unsure of a move, go back to the previous level until you feel ready to move on. Auto-Training: Self-Help Method: Autogenic Training, an easy-to-learn self-help method that promotes relaxation i.e. you can reduce stress and restore emotional well- being. Start workout plan with stretching exercises, a program of soothing slow warm up movements, to create a complete stress-free workout. Step by step go through the series of gentle stretching movements for the entire body. You can exercise at your own relaxed pace- in the comfort of your home. No special equipment is needed. To keep healthy, smart and fit without medicine, do the simple exercise, breathing exercises and yoga asana. In a few days your body will become light, active, fit and your immunity will increase against any sort of illness. On this, is based my workout plan which is a combination of different comparative Therapies. After 15 minutes of initial workout, I slowly and gradually increased to one hour, within 6 months I want to share with you the most beneficial Yoga postures and comparative therapies that I have practiced in my daily routine since all these years, that have helped me in handling numerous common ailments and some chronic ones als Work- out exercises, breathing exercises, yoga therapy and other Comparative Therapies, gave relief to numerous ailments of my body. My experiences of herbs, food, and the effects of exercise on me after my car accident are worth mentioning. When I started exercising I was 68 old, that time I started feeling the sign and effects of old age on my physique. For keeping myself active to face the challenge of old age, I adopted a workout plan which suited my body. Following 'Workout' for being active even in old age. My morning, after awaking, started with ‘Wakening up the Spine exercise’. This exercise is very effective immediately after getting up.
Back ache: For back ache the following exercises come in handy:
Wakening of spine
Regular exercise- Simple exercise like walking can be very helpful people get out of their sitting. For more exercise, it is always best to consult a physician or an orthopedic and learn low-pact exercises suitable for your age as well as the type of pain you have. Stretching: Stretching is very important way to prevent backache and stay flexible. It helps in recovering from a back injury. Stretch before exercise or other strenuous physical activity and also before going to bed is advisable. Take some time out for walking, jogging, yoga, aerobics, dancing or any other form of exercise. It strengthens your heart and cardiovascular system. Improves blood circulation and each part of your body receives sufficient intake of oxygen.
Wakening of the Spine: One position throughout the day leads to the pain. To avoid this one should stand up, lean forward, back or sideways in your chair, and walk around as often as possible. 1. Back ache: For back ache the following exercises come in handy: *Exercise: 1. Lie on your back with your legs extended straight out in front of you, and your arms above your head straight. 2. Stretch your whole body. Imagine that you are making yourself tall. Hold for 10 seconds. Relax for 10 seconds. 3. Keeping the lower part of your body straight only bend and stretch your torso to the left, with your extended arms and shoulders. Hold for 10 seconds. Release for 10 seconds, and come to the original position. 4. Bend on the right side and stretch your torso extending your arms and shoulders. Hold for 10 seconds. Release and come to the original straight position. Benefits: 1. It stretches your whole body, especially the spine. 2. Give relief to my cramps by stretching the lower calves of legs. 3. It gets your circulation going after a full nights sleep, 4. If you sleep on your stomach, especially, stretches out your vertebrae. Beside this, Spinal Cord Stretches no1& 2, also (Suryia Namaskar) – Sun
Salutation, Extreme back bend, and Forward Bend. After that to warm myself up I did 5 minutes walking, jogging and marching on a point, i.e. while standing, moving my legs up and down just like doing brisk walking, jogging or marching. Then ten to fifteen minutes ofgentle stretching exercises, which articulate my limbs and joints. Even these simple exercises had beneficial effect on me within a period of two months.
Extreme Back Stretch & Sun Salutation-Surya Namastkar
*Surya Namastkar: This exercise stretches and strengthens the legs, arms and the spine. (1). Stand straight with arms at your sides along the body bent your right leg and rest the foot on the thigh of your left leg. (2). Take a deep breath, raise both your arms above your head straight join both your palms together in a nasmaskar. (3). Hold for 30 seconds. Breathe out and slowly bring your arms and right leg to their original position, i.e. standing straight. (4). Repeat this exercise in the same sequences with the left leg. This will complete one round of exercise. Repeat this round twice more. *Spinal cord Stretch: Extreme back stretch- Following daily exercise for the stretch of spinal cord is found very useful. I do this exercise daily and as a result can touch my legs and feet with ease. Increase your height. (1). Stand straight keeping the legs 15 inches apart. Inhale and at the same time raise the hands and go back from the waist as far as possible. Hold for 2 seconds. (2). Then come forward and bend from the waist with extended hands while exhaling at the same time and try to touch the ground. It will be observed that due to improper sitting and sleeping practice, the sciatic nerve is contracted and it may not be possible to touch the ground. When this exercise is repeated, you will be surprised to observe that not only are you able to touch the ground but even go further touching the legs. Thus the spinal cord gets fully stretched and flow of energy is ensured all over the organ Vulnerable feet during summer: A guide to keeping your blister-free this summer. One of the most summer problems is painful blisters on your feet and toes. Blisters are small pockets of fluid that forms because of friction. Why you get blisters? 1. Sweat: Sweating is one reason that causes blisters on the feet during Summers. It usually happens when the sweat clogs the pores in the feet. If you are going to wear shoes for a long period of hours, then make sure that you air your shores before wearing them. 2. Tight-fitted shoes or too lose shoes can cause blisters. If your shoes aren’t the right fit, then chances are that feet will rub against the shoe causing friction, which in turn leads to blisters. 3. Damp feet: If your feet are damp, then your skin is more vulnerable to blisters in summers. Make sure to dry your skin by cleaning your feet properly and applying talcum powder. 4. Wearing shoes without socks: This is the biggest mistake you can made during summers. Wearing socks reduces the friction between the feet and the shoes. Without socks, the chances of getting blisters are quite high. How to treat them? Moisturize your feet before wearing shoes. You can use petroleum jelly. If the blister is small, then to prevent it from big, apply a band-aid on it before you wear shoes. Apart from that, a lukewarm Epsom salt bath helps to dry blisters and reduce swelling. You can also opt for aloe Vera as its anti-bacterial and anti-inflammatory. If you need to pop the blister? Avoid picking off the top layer of the blister as it leaves it open for germs. Wash your hands and clean the surface of the blister with an alcohol-soaked cotton pad. Sterilize a sewing needle over an open flame and cautiously poke the blister. Let the fluid ooze out, pat clean it and flatten the blister.
Brisk walking could add years to your life: Speeding up your walking pace could extend your life, say scientists who have found that a brisk or fast gait significantly reduced the risk of early death. 1. Walking at an average pace was found to be associated with a 20% risk reduction for all-cause mortality compared with walking at a slow pace, while walking at a brisk or fast pace was associated with a risk reduction of 24%. 2. A similar result was found for risk of cardiovascular disease mortality, with a reduction of 24% walking at an average pace and 21% walking at a slow pace. 3. The protective effects of walking pace were also found to be more pronounced in older age groups. 4. Average pace walkers aged 60years or over experienced a 46% reduction in risk of death from cardiovascular causes.