There are many accessories for Yoga exercises that will serve to make you more comfortable, and help you achieve the most benefit from every Yoga pose that you achieve. Some of the accessories are considered to be props, but there are various mats that will prove to be beneficial to. There are many books written on Yoga that would make perfect accessories to refer to while learning and practicing Yoga.
One of the most common accessories for Yoga will be the apparel and clothing that is worn when going through the various poses of Yogo. Since Yoga is for developing a zest for living through meditation and exercise, the apparel worn for Yogo must be comfortable enough to be worn all day long. Yogo wear is casual wear and for those with busy lives it can also be considered active wear.
There are spiritual charms that can be worn as accessories for yoga because the Yoga experience is based on developing the spiritual side of our being. There are Yoga T-shirts that are designed to make you feel good about yourself and the changes that are occurring in both your mind and your body at the same time. Many of the Yoga shorts are stylish enough for wearing out on the town.
The accessories for Yoga exercises include blankets that can be placed on the floor to make your body comfortable. There are benches that you can use while meditating that provide for comfort and the cushions that are on the benches will also mold to your body to provide a better barrier to lean against when any type of stretching or deep breathing exercises are needed.
The straps used in Yoga are accessories for Yoga stretches, and when used correctly the straps will also help a person maintain a pose for a longer period of time than they would be able to if they did not use this type of accessory. Some people prefer to use sandbags during their workout because they find the added weight helps them to develop toned muscles at a faster rate.
The Yoga balls are often used by people at home for their own personal exercise program. Using the Yoga balls will be difficult at first because they do tend to roll when you least expect them to, but as with any Yoga exercise, controlling muscles takes time and with time, people are able to balance and stretch further with the balls than they ever have before.
All of the accessories used in Yoga will fit into a Yoga bag. These handy bags have been designed to accommodate the width of a Yoga mat and are equipped with plenty of space to store smaller objects. The Yoga mat will provide a center stage for all exercise and it will serve as a focal point during all Yoga meditations and routines. There are massage accessories for Yoga which often helps the body to relax too.
The name given to every asana derives its inspiration from nature. As this pose happens to look like a fish it is known as matsyasna - fish pose. The popular feeling is that Matsyasana is known as the destroyer of many diseases. This asana has to be done in padmasana which may not be that easy for beginner. To make it easy you can do this by stretching your legs and then lie on your back. Knees bent and hands by your side. It is one of the back bend poses which done in correct manner would be very fruitful and useful for you.
For many who are doing this for the first time can use support for your neck to avoid any strain. The use of a thick blanket may just be the thing you may need. Do this asana on a blanket to avoid any damage to your back. It can be made difficult with many variations depending upon the person who is doing it. While doing this asana hold it for 15 to 30 seconds to get the full benefit.
The intense pull of the asana helps flexing your hips flexors and muscles between the ribs to make it more functional. This asana helps to stretch most parts of your body. By the increasing stretch it stimulates the muscles and the abdominal organs including the neck and throat. This is the only asana which bends the spine and your neck backwards.
Pressure and stretch on the neck also helps the thyroid glands including the pineal and adrenal glands. The nervous system, kidneys, stomach, intestines, the pelvic organs are strengthened and toned due to this asana. Asthma patient’s health will improve by this asana. It also helps in improving your posture. It is very useful for constipation, mild headache, fatigue and menstrual pain.
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Top Fitness Articles of the Week — February 1, 2015
Posted by Unknown Labels: Articles, February, Fitness
We scan the net, but if you’d like to submit your article for consideration, please send it to ptdcarticles@gmail.com.
Look. We know that a “tough love” approach to either training or nutrition coaching isn’t right for every client. And this week’s pick for top post is brutally tough — the title warns you of that right upfront.
But the message, brutal or not, is spot on, and it’s one that many of your clients might need to hear: success in fat loss — and in ANY goal — starts with taking personal responsibility for the steps needed to achieve it. And those steps are bound to include sacrifices, difficulties, and a need for a positive attitude.
This post won’t tell you how to set up a fat loss diet, how to cook specific meals, or how many carbs to eat. But it does address the one thing that might be keeping your clients from reaching their goals:
Themselves. And their own mindsets.
The Menstrual Cycle and Contraceptives: A Complete Guide for Athletes — Greg Nuckols
3 GREAT Core Exercises That You Can Do If You Can’t Get On the Floor — Rick Kaselj
Top 3 Compound Core Training Exercises for Abs — Nick Tumminello, BretContreras.com
Bullet Proof Shoulders: 3 Ways You’re Screwing Up Face Pulls — Jordan Syatt
Succeeding with Two Sessions a Day — Anthony Dexmier
Risky Fitness — Jen Sinkler
Are We Missing the Boat on Core Training? — Mike Reinold
What Lord of the Rings Taught Me About Fitness — James Harris
The Only Neutralist Running Article You’ll Ever Read from a Strength Coach — Lee Boyce
Yoga for Athletes: Why Activation and Inhibition Matter More than Stretching — Dana Santas, EricCressey.com
The Unexpected Side Effects of Significant Weight Loss — Kerry Colpitts, Weighty Matters
3 Tips for Successful Dieting — Nick Shaw, JTS Strength
It’s All Bullshit — Mitch Calvert
Do Your Really Need to Eat Chicken and Broccoli? — Adam Bornstein
Dropping Weight without Losing Strength — Tara Senic
High Frequency Training for Bigger Arms in Six Weeks — Eric Bach
5 Reasons Your Program Isn’t Working — Mike Robertson, T-Nation
Rest Pause Variations To Build Aesthetic Muscle — Scott Tousignant
Arnold’s Agonist-Antagonist Training — Paul Carter, T-Nation
10 Tips for a Knock-Out Cutting Phase — Trish Adams
Are Frequent Meals Beneficial for Body Composition — Brad Schoenfeld
How (and why) to Make the Perfect Super Shake [Infographic] — John Berardi
How To Gain Weight — Practical Applications for Eating to Build Muscle, and Why You Might Not Want to Gain Weight Fast — JC Deen
Hidden Treasures — Dara Moskowitz Grumdahl
9 Evidence-Based Health Benefits of Almonds — Joe Leech, Authorty Nutrition
Kristen Perillo is a personal trainer and fitness blogger. After spending years teaching high school, she now runs health & wellness programs for local physicians. She blogs at Following Fit and can be found on Facebook, Twitter and Instagram. Jesus Acu?a received his Bachelors of Science in Physical Education from the University of Arizona and has a Certified Strength and Conditioning Specialist from the NSCA and has a level 1-coach certification from Precision Nutrition. He is currently a trainer and fitness blogger. Feel free to connect with Jesus on Facebook, Twitter, or at BodyAndMindFitness.org
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Unsaturated Fats & Your Body Chemistry / Nutrition / Fats
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CREATE A FREE ACCOUNT LOG IN WHAT IS FITDAY? FITDAY PC PREMIUM DIETITIAN SERVICE ArticlesFitnessNutrition HomeNutritionFatsUnsaturated Fats & Your Body Chemistry Unsaturated Fats & Your Body Chemistry Fats are more than just a power source for your body. Fats are essential nutrients built of about 16 different fatty acids. Fatty acids contain oxygen, hydrogen and carbon. The fats we consume in our diets are broken down by our bodies into glycerol and fatty acids, which are either stored or used to form lipids. Triglycerides are the form in which your body stores fats, circulating throughout the body in the blood stream or found stored in adipose tissue. Fats in the body work to help maintain your skin integrity, cushion your body's organs, protect and insulate your body and play key roles in brain and nervous system function.
Fats are separated into categories by the saturation of their chemical chains by hydrogen. Unsaturated fats are fatty acids with one or more double bond in their chain, thereby causing hydrogen atoms to be missing. Fats with one double bond are called monounsaturated fatty acids (MUFAs) and those with 2 or more double bonds, thereby having 2 or more missing hydrogen pairs, are called polyunsaturated fatty acids (PUFAs). Saturated fats are fats that have no double bonds, and have all their carbons bonded to hydrogens thereby being fully 'saturated.'Unsaturated fats are typically considered the better choice. Monounsaturated fats are linked to lowering total cholesterol, lowering LDL cholesterol and may raise HDL cholesterol. Polyunsaturated fats lower total cholesterol and lower LDL cholesterol. But are also associated with lowering HDL cholesterol. Specific, unsaturated fats like omega-3 fatty acids have been shown to lower triglycerides in the blood, and lower total cholesterol. Many fats are shown to have different effects on the body.
Although new evidence is suggesting saturated fat is not as terrible a culprit to bad health as previous thought, the Academy of Nutrition and Dietetics still recommends keeping saturated fats to a minimum, or less than 10 percent of your total daily fat intake. Saturated fat may affect blood lipids by raising both total cholesterol and LDL cholesterol.
Trans fats have been shown to increase total cholesterol, increase LDL cholesterol and lower HDL cholesterol. These fats are formed during the process of hydrogenation of foods. Some trans fats are found naturally occurring in butter, some meats and milk but these have different effects on the body and have not been shown to raise cholesterol in the same way as the man-made trans fats.
Why Fat Choices Matter
Your body is constantly working to make, store, break down and send fats throughout the body for energy and other body processes. When your LDL cholesterol levels and total cholesterol levels become elevated, deposits called plaque begin to form in your blood vessels and arteries. As this fatty plaque builds up, your arteries become more narrow and keep oxygen and nutrients in your blood from being easily transported. This puts you at an increased risk of atherosclerosis, stroke and heart disease.
Recommendations
The Academy of Nutrition and Dietetics supports an intake of fat between 20-35% of your daily energy needs. They also recommend increasing the amount of Omega-3s and continuing to limit the amount of trans fats and saturated fats consumed in the diet.
The best way to get the fats your body needs is through consuming a variety of whole foods like nuts, seeds, fish, seafood, lean meats and poultry and balancing your fat intake with plenty of vegetables, fruits, beans and whole grains. Limit hydrogenated foods and aim to consume the majority of your daily needs by choosing unsaturated fat choices. Exercising, not smoking and focusing on getting plenty of fiber in the diet can support your healthy choices and limit plaque from building up.
Sources of Unsaturated Fats:
soybean oilcorn oilsafflower oilcanola oilolive oilsunflower oillake troutsalmonherringoliveswalnutsavocados
How to Calculate Your Serum Cholesterol Level
Emily DeLacey MS, RD is a Registered Dietitian and currently working in Jamaica as a HIV/ AIDS Prevention Specialist. She attended Central Washington University for her Bachelor's Degree in Science and Dietetics and continued on after her internship to Kent State University for her Master's Degree in Science and Nutrition, with a focus on public health and advocacy. She served as a U.S. Peace Corps Volunteer in Malawi 2012-2014 working as a Community Health Advisor in a rural village, immersing in the joys of life without electricity or running water. She has been to 20+ countries and 47 of the 50 states in the US. Traveling, adventuring and experiencing new cultures has made her a passionate advocate for the equality of nutrition and wellness for all people.
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Exercise Cheats That Blow Your Calorie Burn - Health.com
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Exercise mistakes that cost you by Linda Melone
You put in the time and effort, show up at the gym, and pride yourself in not taking shortcuts. So why is the scale not budging? Chances are, poor exercise form or bad workout habits are costing you precious calories. Fitness experts reveal the most common ways people cheat at their workouts without even realizing it, and offer ways to kick those saboteurs to the curb.
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Calories Burned for Yoga: Is It Enough for Weight Loss?
Posted by Unknown Labels: Burned, Calories, Enough, WeightCalories Burned for Yoga: Is It Enough for Weight Loss? / Fitness / Cardio
Looking to lose weight? Try our FREE Calorie Counter ? | Log In Articles All Articles Nutrition Fitness CREATE A FREE ACCOUNT LOG IN WHAT IS FITDAY? FITDAY PC PREMIUM DIETITIAN SERVICE ArticlesFitnessNutrition HomeFitnessCardioCalories Burned for Yoga: Is It Enough for Weight Loss? Calories Burned for Yoga: Is It Enough for Weight Loss? While you can definitely shed pounds doing yoga regularly, adding yoga to your workout routine isn't a guarantee you'll lose weight. Whether or not you lose weight doing yoga depends on your total daily caloric expenditure and the number of calories you eat daily.
Calories Burned Doing YogaThe number of calories you'll expend doing yoga is based on your body weight and workout duration. If you weigh 125 pounds, you'll burn about 120 calories, and if you weigh 185 pounds you'll expend 178 calories in 30 minutes doing yoga, according to Harvard Health Publications. Bump up your workout duration to one hour and you'll burn about twice as many calories. Therefore, if your caloric intake stays constant and you add one hour of yoga to your daily routine, you should start to slowly shed pounds.
Calories Needed for Weight Loss
The number of calories you ingest is just as important, if not more so, as the number of calories you burn doing yoga. To effectively lose weight, you must burn more calories than you eat. The American Heart Association suggests that a healthy rate of weight loss is 1 pound per week, which most people can accomplish by burning off 500 more calories than they eat daily. For example, you could reduce your caloric intake by 200 calories and burn an extra 300 calories daily doing yoga for one hour, to lose about 1 pound weekly.
Yoga vs. Other Exercises
While you can lose weight by doing yoga and carefully controlling your caloric intake, you'll burn calories more quickly by choosing other forms of exercise. For example, a 155-pound person expends 149 calories doing yoga for 30 minutes, but can burn 409 calories running at a pace of 6.7 miles per hour or swimming the crawl stroke for 30 minutes, notes Harvard Health Publications. However, just because you perform higher calorie-burning workouts doesn't mean you'll lose more weight, especially if you're eating too many calories.
Best Weight-Loss Workouts
Regardless of which workout you choose, the best way to effectively lose weight and keep it off is to pick a regimen you can stick with long term. Include yoga in your weight-loss program if you wish, but switch up your workout routine regularly to include a variety of cardiovascular and strength-training exercises. The American Heart Association suggests participating in 30 to 60 minutes of moderate-intensity aerobic exercise daily and strength-training workouts at least two days a week for effective weight loss.
Calorie Control
Reducing your caloric intake is a key component of successful weight loss, especially if yoga is your primary source of exercise. Strategies to help with calorie control include drinking water before meals, eating plenty of vegetables with each meal, keeping a food journal, and boosting your intake of healthy protein-rich foods, such as egg whites, grilled chicken breast, seafood, very lean beef, low-fat milk or soy milk, nonfat Greek yogurt, low-fat cottage cheese and legumes.
How to Beat Flabby Arm Jiggle
An experienced health, nutrition and fitness writer, Erin Coleman is a registered and licensed dietitian and holds a dietetics degree from the University of Wisconsin-Madison. She also has worked as a clinical dietitian and health educator in outpatient settings. Erin's work is published on popular health websites, such as TheNest.com and JillianMichaels.com.
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How to Simplify Corrective Exercise Training with the Functional Movement Screen
Posted by Unknown Labels: Corrective, Exercise, Functional, Movement, Screen, Simplify, Training
By now, if you aren’t using the Functional Movement Screen (FMS) or haven’t even heard of it, it’s safe to say that you are behind the functional training curve — or training curve in general.
This … is not corrective exercise.The importance of an athlete’s current level of functionality can’t be understated. Function is king! That being said, it’s what you do after the Functional Movement Screen that makes the biggest impact on functionality and performance.
Enter corrective exercise. 90% of the gains that are earned using the Functional Movement Systems are through the prescription of corrective exercises.
As an ex-high school and collegiate strength coach, I appreciate that time with your athletes is at an absolute premium. Busy training schedules force us as coaches to prioritize our programming and emphasize the biggest “bang for your buck” movements and training strategies.
There isn’t a (smart) coach out there that would choose to program corrective exercises in place of loaded multi-joint strength or power movements for an athlete who is symmetrical and within a functional scoring range to train that specific movement.
But it’s not about performance OR corrective. The best coaches out there, the ones keeping their teams healthy and performing on the field at the highest level, realize that correctives fuel performance training. These coaches use corrective exercise training with performance training synergistically within the same training period to optimize results.
Implementing the FMS with a private training client is vastly different from programming the FMS into a large group training setting such as high school, collegiate, or professional athletics. With an individual client, every move they make under your watch should be planed and programmed for his or her specific needs and goals.
As coaches, we try to bring that same mentality to the large group training setting as best as we can, but for the most part, it can’t be reproduced in the same manor due to the sheer size of the groups. This is where the screening portion of the FMS and the data it generates provides a path to implement the system for every athlete, no matter the current functional level. If even a single athlete falls through the cracks of our program development, we, as coaches, did not do our job. Let’s get it right!
How to apply the screen and corrective exercise differs with the size of the group.FMS score breakdowns allow us to group similar scoring athletes together based on two main criteria: dysfunctional movement patterns (scoring a 1 on any of the 7 screening procedures) and asymmetries.
Correcting for both dysfunction and asymmetries should be a primary goal in any corrective exercise program. Simply put, our main objective as coaches and movement specialists are to get all individuals to perform fundamental movements with a score of symmetrical 2’s in order to train without restraints. We’d be doing a disservice to our athletes by loading dysfunctional movement patterns. Loading up a poor pattern increases the risk of injury and also ingrains an even less functional movement strategy for the specific pattern being performed.
I’ve seen time and time again that 80% of our athletes can be remediated with the same exact corrective exercises and achieve optimal results doing so. Knocking out that large of number of athletes from a corrective standpoint allows more freedom for coaches to focus on higher-ranking priorities for that specific group. The 80% getting the same correctives is the easy part. Let’s dive a bit further into how to tackle the 80% from a corrective standpoint.
The foundation of any training session is the warm-up. For those athletes who fall within the 80%, which can train without any major movement dysfunctions or asymmetries, I use the same progressive warm up every time they walk into the weight room. Think of this group of athletes as having the GREEN LIGHT to train, and train hard.
Time to warm up.Our daily prep work follows a precise plan:
Soft Tissue Work -> Dynamic Warm Up/CNS Preparation-> Corrective Exercise Training
Our self-soft tissue work can consist of 5-7 minutes on a foam roller, lacrosse ball or trigger point tool. Full body soft tissue work is completed before each training session. There can be daily variances depending on what soft tissue needs the most attention and work for an individual. Each athlete will hit the same regions in the same order, but the time they spend on each tissue will be variable. Here is the program I have had a tremendous amount of success with for soft tissue work:
The dynamic warm-up is a pivotal aspect of the overall preparation for a successful training session. Using a full body dynamic warm-up consisting of multi-joint movements, single joint movements for areas of special emphasis and raising the systemic bodily temperature, all play a role in prepping the body to throw around some serious loads when training demands become more challenging.
The most commonly overlooked component of the dynamic warm-up is the preparation of the central nervous system (CNS). Think of prepping the CNS like greasing your nerves for optimal conduction velocity. The faster a nerve can signal a motor unit through our nervous system, the better coordinated and executed that movement will be.
I vary my prescriptions of dynamic warm ups according to sport-specific needs of athletes, specific goals, and areas needing extra emphasis and work. Here’s a general dynamic warm up I use for fitness training clients (along with myself!):
Striders- 1o per legRear Foot Elevated Rectus/Psoas Stretch- 30sec per legSide Lying Wind Mills- 8 per armAlternating Forward Lunge to Overhead Reach- 5 per legHip Thrust- 10Scapular Wall Slides- 10Cable Roped Face Pulls- 20Seal Jacks- 20After your self-soft tissue work and dynamic warm-up, the optimal physical learning environment has been achieved. It’s important to note that corrective exercise training needs to be completed under the same conditions as the functional task at hand in order to enhance motor learning. If you complete soft tissue work and warm-up dynamically before you hit the field, you better be using the same preparatory procedures before your correctives. The law of specificity holds true for everything you do; corrective exercises are no special exception.
After soft tissue and dynamics, the 80% that are not limited will spend an additional 6-8 minutes completing a corrective exercise sequence specific to that day’s training session. That means if you’re programming an upper body power emphasis day, prescribe corrective exercises specific to shoulder mobility, trunk stability, and rotary stability.
This should become automatic, but just to reiterate, corrective exercises should be specific to the movements of the days training session. Correctives for an active straight leg raise on a day where bench press is the money movement, can be somewhat helpful in overall athletic development, but when time is at a premium, shoulder mobility is your best bet.
Key Point: Groove technique and muscle/CNS activation with your warm up specific to your key movements for the day.
So far, using this program, we’ve spearheaded a majority of your athletes with corrective exercises that will maintain their current functional capacity, and even help move them towards a higher level of performance on the field and in the weight room. The 20% of dysfunctional athletes that you’re coaching fall into a very similar program from a movement preparation and warm-up standpoint.
These athletes can complete the same self soft tissue work and dynamic warm-up as the 80% of functional athletes we just talked about. These athletes will absolutely receive benefit completing soft tissue and CNS work, along with the functionally able to train group, so the time devoted to these activities are not wasted. The separation between the 80% functional group, and the 20% dysfunctional group happens when we delve into the corrective exercises.
The athletes in the dysfunctional group are scoring low on the FMS for a specific reason. Low scores just don’t come out of nowhere. Most of the time, there are huge negative influences that cause the functional capacity to be so low. This dysfunctional pattern or asymmetry in movement needs to be the focus of a training program for a few reasons.
The first reason to focus first on movement correction is that it will decrease the chance of injury during training or sport. This one is big, so to review:
Nothing else matters if the athlete can’t compete. You can have an athlete who holds the top squat on the team, but if that squat was loaded on a dysfunctional pattern and caused injury, who really cares about the damn squat record?
Secondly, remediation of movement helps us, as coaches, be more effective and efficient in our coaching cues. We’ve all experienced this before; an athlete just not responding to our coaching no matter how good the cues and teaching points are. If an athlete is physically incapable of completing a pristine movement, it doesn’t help if you are the back-to-back national strength coach of the year, he still won’t be able to do it properly!
This can be due to a few factors such as tissue extensibility deficits, motor control problems or stability issues. Identifying the athletes that you can coach, and the ones who need work before coaching can successfully take place, will maximize your efficiency, and help keep you sane.
Remember, it’s the athletes who fall through the cracks that end up being the ones sustaining injuries on the field, and under the bar. Constant assessment needs to happen in order to keep the functional group functioning, and the dysfunctional group getting more mobile and moving more efficiently in hopes of advancing to join the functional group. Corrective exercises are a great way to indirectly assess your athletes multiple times a week.
Just because an athlete earned the right to train during pre-program testing doesn’t mean they’re good to go for the entire training cycle in that specific grouping. One must earn the right to train on a daily basis! The golden rule states you need to move well before you move often. Assess, assess, and assess some more to position yourself and your athletes for success.
Move oftenMaintenance of functional movement takes some serious work. Don’t let it fool you, the athletes that fall within the 80% functional and ready to train grouping will be working just as hard, if not harder, than the 20% dysfunctional group needing the extra focus. The combination of sport specific training on top of heavy pre-season strength training cycles can cause the most functional athlete in the world to tighten up and loose some of their movement capacity.
In season training and maintenance phases of strength, power, and endurance pose their own challenges as well. That’s why it is important to remediate all athletes with corrective exercise year round. Using low loads, high quality repetitions, and high levels of CNS activation can enhance an athlete’s performance any time of the year while limiting physical demands of training. Leave no stone unturned and you’ll have success with building your athletes a foundation that can weather any storm.
The implementation of the FMS within your current training program can be intimidating at first because change is so damn hard. The field of strength and conditioning is always advancing, and unless you want to fall behind, you better become educated with what is a fad, and what systems actually change the game for the better. Don’t let the fear of change keep you from making the Functional Movement Systems part of your daily operation, but more importantly, your belief systems as a movement specialist and strength and conditioning coach.
John Rusin is a strength and conditioning coach specializing in sports performance physical therapy and rehabilitation. John’s single-minded goal is to gap the ever-growing bridge between high performance strength and conditioning and cutting edge rehabilitation programming for the elite strength athlete. From NFL and MLB athletes to competitive power lifters and bodybuilders, John has developed recovery, regeneration and prehab-rehab programs for some of the world’s best power athletes. John is the owner of JR Fitness Systems, located in Madison, Wisconsin. For more information about John, visit his: Website http://www.drjohnrusin.com/, Facebook: John Rusin Fitness Systems, Twitter @JohnRusin
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