Exercise Yoga

Yoga and Strength Training in One Move

[amazon_link asins=’B0043LKPOI,B01MDM6Z6K,B01L0SOD8A,B00FO9ZRYG,1582972427,B01M2972LQ,B016CKO30Y,B01N5XPRM2,B010FWN1FI’ template=’ProductCarousel’ store=’finmeacur-20′ marketplace=’US’ link_id=’3817816e-2e82-11e7-b466-e7efaeff436e’]Here’s a move that combines yoga with strength training for double the payoff. You’ll strengthen your arms and back while targeting your abs, buttocks and legs.


Step-1. 1. Standing with your feet together, hold a 5- to 8-pound dumbbell in each hand, arms dropped straight in front of you. Inhale and shift your body weight over your right leg. On an exhale, lean forward and raise your left leg behind you. Keep your abdominals pulled in to support your spine.

Step-2. Once you feel stable balancing on your right leg, contract your back muscles and bend your elbows, pointing them backward until your dumbbells are close to your hips. Pause for 2 seconds, then lower your arms. Continue the arm movement 8 to 12 times while you maintain your balance. Bring your legs together and stand up, then repeat on the other leg.

Sources: Los Angeles Times

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Strength Training Builds Up Arm, Chest Muscles

This is the beginning position for two similar exercises that will strengthen your bicep, shoulder and chest muscles using light dumbbells. If you are new to strength training, stick with the bent-arm version. As you get stronger, progress to the extended-arm version for a more intense workout. to see

Step 1.. Holding a light dumbbell in each hand, bend your arms out to the side with your elbows at shoulder level. Keep your arms level and close them in front of your chest (not shown). Pause, then open your arms to the side. Repeat 10 to 12 times. Rest for 15 seconds and repeat two more times.

Step 2 Holding a light dumbbell in each hand, bring your arms out to the side at shoulder level with your palms facing forward. Keep your arms just slightly bent and move them in front of your chest (not shown). Pause, then open your arms to the side. Repeat 10 to 12 times. Rest for 15 seconds and repeat two more times.

Sources: Los Angeles Times

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Exercise News on Health & Science

Will the Wii Keep You Fit?

Wii Fit,” which lets you use the game platform as an exercise tool, is already a runaway hit in Japan and Britain. It was recently released in the United States.


The newest component of this game is a balance board — a motion-sensitive platform that looks like a double-wide bathroom scale. It can detect how much weight you place on each foot and which way you’re leaning.

Before you start playing, you create a profile, entering your height and age. The game then measures your weight, your body mass index and your “Wii Fit age.” Once you’ve been assessed, you then start your workout, which can include yoga, strength training, aerobics and balance games.

* ABC News May 19, 2008

Healthy Tips

Anti-Aging the Natural Way

Americans go to great lengths to reduce the signs of aging. But risky surgeries and synthetic injections are not the answer. What is? Good old-fashioned exercise.

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A recent study in PLoS One evaluated the effects of six months of strength
training in volunteers aged 65 or older. Researchers compared thigh-muscle cells
from the seniors with cells from volunteers in their 20s. At the end of the
six-month period, researchers discovered not only a 50 percent increase in
strength and higher energy in the seniors, but also dramatic changes at the
genetic level.

It doesn’t take working out five days a week to get these results. The seniors
performed one hour of strength training twice a week for six months, completing
three sets of 10 repetitions for each muscle group on typical gym equipment. At
the start of the study, researchers noted significant differences between older
and younger participants in 600 genes. After six months of training, exercise
had changed a third of those genes, most of which affected the process of
turning nutrients into energy.

So, next time you look in the mirror and ponder the latest anti-aging treatment, remember this: An exercise regimen at any age can improve your strength and appearance, sure – but it also can keep you young and healthy all the way down to a cellular level. Now that’s deep cleansing.

Yoga exercise with Pranayama   is the best  way to keep some one young and fit till old age

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News on Health & Science

Stay Healthy While Travelling

A workout always helps
To ensure that your hard work at the gym doesn’t go by the wayside on the road, there are a few simple steps that you can take to keep your waistline and calorie intake in check while travelling.

Include workouts in your travel itinerary
You can do a lot of shoulder shrugs and calf raises. Try walking on your toes around the room. If there is no gym at your hotel, try squats, stationary lunges and crunches, which work out your abs and lower back. You can also do full body stretches.

The best alternative is to carry your iPod and go for a jog, advises fitness expert Leena Mogre. When you travel, the days can be long and last-minute client dinners can interfere with your evening workout.

Exercising in the morning helps ensure success.
Determine how you will exercise on your trip before you leave. Most hotels have gyms. Call ahead to determine the gym’s hours and range of equipment. Once you know what the hotel offers, you can decide whether you will need to bring additional equipment, like exercise bands or a swimsuit, if there’s a pool.

Don’t forget your sports shoes
When you travel for business, you would never think of leaving your laptop or cell phone behind. The same should hold true for your tennis shoes and workout gear. Just as your computer provides the tools you need for your work, your tennis shoes offer a wealth of exercise possibilities.

Don’t be rigid when it comes to your fitness routine
When you travel, even the best plans can be disrupted by flight delays, traffic jams and scheduling changes. If you miss your  scheduled  workout, a short routine is better than nothing. Consider doing sit-ups or yoga stretches in your room, or running up and down the stairs in the hotel a few times.

Even 10 minutes of activity can make a difference. Make the most of your time by taking a power walk around the airport.

Pack healthy snacks
When you make a list of things to take on your trip, make sure to include fruits, nuts and dried apricots. Dried apricots are actually the best to carry as they release energy in the body over a period of time,  says nutritionist Naini Setalvad.

Not only will the snacks tide you over until your next meal, they also will ensure that you donât make frequent trips to the coffee shop for a pastry. And, always carry water. Travelling dehydrates the body. Water satisfies hunger and helps you stay alert.

Have it your way
Remember that restaurants are there to serve you. If you can’t finish your meal, take a doggie bag. Also, if you are required to attend cocktail parties, order a glass of water between each beverage. Whether you drink alcohol, colas, or coffee, water decreases the calories that you consume and counteracts the effects of alcohol and caffeine.

At the very least, try not to lose ground
If you know that you are going to eat more when you travel, make sure that you institute some type of daily exercise so that you balance the increase in calories with physical activity. While it may not be realistic to think that you will lose weight while travelling, you will feel better if you maintain some healthy habits.

While travelling for business offers some challenges to your exercise routine, a little creativity can go a long way to helping you stay fit at home and on the road.

Source: The Times Of India