From a reader in Beijing: “I wondered if you might know the difference between stretching muscle and stretching fascia. This is a concept promoted by Paul Grilley’s Yin Yoga series. I wondered if there’s any medical explanation for why stretching fascia is beneficial. I couldn’t really find anything on the net – it just seems to be an accepted given that holding stretches for 4+ minutes gets into the fascia, and that improves flexibility more than the stretching of muscle. I like your methodical explanations and wondered if you might have an idea?” Really good questions! [su_note note_color="#fef5c4" radius="0"]
[/su_note] Since she’s asked, I’m going to give a very methodical and detailed explanation of just what happens when we stretch, especially when we hold a stretch for a prolonged period of time. I like to hold some asanas for several minutes to facilitate a meditative state and “go deeper” into the posture, and I believe that was the point of their practice – a belief supported by reading the traditional yogic texts written centuries ago. What are you actually stretching?It’s difficult to sort out exactly what it is we are lengthening when we go into a pose, but we all know something happens. The longer we reach for our toes, the more we stretch and the easier it is to grasp them. What we’ve learned through science is that it isn’t just one thing that happens. Stretching is actually pretty dang complicated. Let’s first look at the anatomy of muscle and connective tissue so we can understand what it is we’re talking about. Here’s a nice, simple drawing I borrowed from the folks at Self Care for RSI. From the drawing you can see that each muscle fiber is wrapped up in fascia, a material a little like the plastic wrap you could see surrounding a leftover chicken leg in the fridge. Each individual muscle fiber wrapped up in its fascia is then collected into a group with another coating of fascia holding the group together. Then several of those groups of muscle fibers wrapped up in their collective layer of fascia are bundled together in one big group of muscle surrounded by a bigger, thicker layer of fascia. As the muscle nears a bone, it thins and becomes tapered. The fascia covering each fiber as well as that surrounding the groups of fibers continues and becomes a tendon that forms the connection of muscle to bone. Scientists call this entire structure the muscle-tendon complex. It’s considered one unit, because as we’ve just learned muscle and fascia are so intimately connected and intertwined that studying only one or the other is difficult. Having said that, we can try to tease out what is happening to each of them when we stretch. The muscle releases into a stretch because: Stretching muscle causes a reflex mechanism in the spinal cord– sort of like the reflex a doctor elicits when she taps your knee and your leg jerks. Sensitive receptors known as muscle spindles are located throughout the length of the muscle. Muscle spindles note a change in muscle length during a stretch as well as how fast the stretch has occurred. https://www.youtube.com/watch?v=1fztE4mK7C0 They send this information to the spine. That triggers the stretch reflex which attempts to resist the change in muscle length by causing the stretched muscle to contract. [su_note note_color="#D9EDF7" radius="0"] The more sudden the change in muscle length, the stronger the muscle contractions will be. (And that is why you want to go slowly into a stretch without any rapid sudden movement.) This reflex helps to maintain muscle tone and upright posture and to protect the body from injury.[/su_note] The longer you hold an asana and stretch the muscle, the less the muscle spindles can do their job. They only work for a short while. After time, their effect goes away. When that happens, you get a little more length during the stretch because the muscle stops contracting. There’s another reflex mechanism involving sensory receptors called golgi tendons which lie at the tapered ends of muscles where the tendon is forming from the fascia. These sensors are activated when a muscle is stretched a little farther. Their job is to send information to the spinal cord to elicit muscle relaxation to prevent excessive strain and subsequent injury. Hundreds of sarcomeres make up each individual muscle fiber. They are divided into bands composed of either actin or myosin. During contraction of a muscle, those bands slide over one another causing the muscle to shorten. The actin and myosin bands are connected to each other by chemical bonds. Stretching causing some of those bonds to break allowing the muscle to lengthen. Sarcomeres are also elastic. Over half of each sarcomere is composed of a protein called titin that gives it elasticity. Titin acts like a rubber band. It has the ability to increase the length of a muscle when stretched and then to shorten to the original length when the stretch is released. First its overall shape changes to become elongated and then with increasing force of a stretch, the protein unfolds from its three dimensional structure. The result is a lengthened sarcomere and therefore a longer muscle. Connective tissue (fascia and tendon) also releases into a stretch. More than half of an initial change in length, the give of releasing into a stretch, is due to elasticity of the connective tissue. There’s a rubber band-like component to it. In addition to its elastic component, connective tissue creeps with longer duration stretches. That is, stretching for a few minutes causes a reorientation of the collagen fibers within it to a more ordered array. They line themselves up in parallel to provide more lengthening. Outer tendon fibers are pretty much already in parallel to one another, but the fascia fibers are generally more willy-nilly. Therefore, most of the creep is likely due to changes in the fascia rather than its confluence at the outer tendon. Creep is what gives connective tissue its ability to maintain length, and therefore flexibility, over the long term. It’s been noted to continue lengthening at time frames of up to one hour. In fact, in one experiment, one-third of the lengthening from a stretch took place during the latter part of the hour. [su_note note_color="#D9EDF7" radius="0"]A decreased perception of pain contributes to increased flexibility. The mind plays a role here. Some researches believe that much of our ability to lengthen muscle-tendon complexes and to increase flexibility comes from our brains’ ability to alter how we feel in response to the stretch.[/su_note] Usually our stretches are stopped by a sensation of discomfort or even, when the stretch is forced beyond that point, outright pain. Over time the exact point at which a stretch makes us feel uncomfortable may tend to increase over a period of repeated stretching exercises. In other words, the maximum amount of stretch we could tolerate last week might be much less that we can tolerate today because our mind simply doesn’t act to stop the stretch because of a perception of pain. Pain is a protective response. We quickly pull our hand away from a burner because the brain knows that a burn that will destroy our tissue. Maybe the brain actually “learns” that a stretch to a certain point is ultimately not harmful and so it has figured out that stretching to that point is okay and it no longer elicits a sensation of “ouch.” Does holding a stretch for a longer period of time primarily affect fascia?Yes. At least as far as science can tease out at this point. All those other stretch mechanisms occur first. Then, with time, the creep of connective tissue begins. It seems that creep is primarily from fascia as it the fascia which has more willy-nilly collagen fibers than other connective tissue within the muscle-tendon complex. Those fascial sheets of plastic wrap-like covering of muscles are in disarray compared to their confluence into tendons located between the muscle and bone. The fibers begin to line up in parallel like lines of soldiers coming to attention. Doing so provides additional lengthening and stretching. It is the more permanent aspect of increased flexibility. Exactly how long one needs to maintain a stretch to produce creep isn’t clear. It may occur in four or five minutes. By ten minutes it is more likely to be happening. As noted, one research paper reported a continued increase in the creep effect during the latter part of a one-hour stretch. Why is stretching fascia beneficial?Stretching connective tissue is the primary way to increase the range of motion of joints in a lasting way. While the other stretch mechanisms provide temporary lengthening, it is the creep effect which contributes the most to long lasting flexibility. Especially for those with a reduced range of motion from disease or an extended period of inactivity, prolonged stretches can greatly improve function. This has been seen clinically with stretches of the rotator cuff and a tendon on the bottom of the foot that often shortens and tightens causing pain and disability. Longer stretches with creep can be very healing in this regard. There’s also some evidence that gentle stretching elicits an anti-inflammatory response within the muscle and connective tissue. With more forceful stretches, there’s a counterproductive pro-inflammatory effect. That means long gentle stretches may help to reduce the tendon inflammation of tendonitis. [su_note note_color="#f9e5e5" radius="0"]A bit of caution: Bobbing stretches that are rapid and short can strain the muscles and connective tissue resulting in tears. Don’t bounce. Warm muscles stretch better than cold ones. Temperature can significantly influence flexibility. A five minute warm-up period of general increased activity is wise for best effects and less injury.[/su_note] There may be a relationship between long duration stretches and the maximal amount of force a muscle can provide. If you really need absolute maximum power, longer duration stretches may not be for you. One group of researches found that a small surgical release of fascia resulted in a 15% reduction in force production due to a lowered compartment pressure. That may translate to a reduced amount of maximum strength after prolonged stretching. Interestingly though, some body builders like to stretch their fascia to make room for greater muscle growth since their concern is bulk and not power. The bottom line is that longer duration stretches primarily release fascia, and they can significantly improve long-term flexibility and function. Additionally, in my opinion, spending an extended period of time in a stretch in a relaxed manner provides an opportunity for meditation and allows for a deeper level of awareness of the energy body. You can call it Yin Yoga if you like, but it’s nothing new. When you read the old texts you’ll see that, according to the ancient gurus, it’s the original intention of the Yoga asanas. References:
Originally Published Here: Understanding What Happens When We Stretch From A Yogic Perspective via Blogger Understanding What Happens When We Stretch From A Yogic Perspective
0 Comments
Cardio training refers to exercise routines working the big muscle groups of your body in a continuous approach to elevate heart rate. Of the many differing types of workout routines and physical exercise we could perform, which all have their advantages, perhaps the healthiest for most people will be cardiovascular exercise. The point should be to elevate the heart rate from 60% to 85% of the maximum heart rate capacity. Aerobic refers to requiring oxygen, and as a result of these aerobic exercises the heart rate must elevate to distribute oxygen to these muscle groups. Stated in a different way, one of aerobic exercises’ key jobs is to condition the heart muscle. What are some of the normal methods to perform this? Customary actions are running and jogging, swimming, rowing, fast walking and cycling. The activity has to challenge your heart for a period of time, and therefore a leisurely leisurely walk wouldn’t be true aerobic training. Whenever we refer to cardio training, we are in essence using the term interchangeably with aerobic exercise. They are just two alternative ways of referring to the identical form of exercise. 4 Benefits Of Cardio Strength Training1. Weight managementA lot more will go in the equation than simply calories consumed minus calories burned equals weight gain or loss. Not just the quantity of what you consume, but the sort of calories you take in is a vital part of controlling your weight. All calories will not be created alike. That said, the equation will have quite a great deal to do with maintaining your weight, so cardio activity will definitely increase your benchmark for calories. If you maintain other factors in control, you’ll almost surely lose weight. 2. Prevents diseaseBecause cardio training strengthens your heart and lungs, it has noticeable health values to preventing heart disease. However recent studies have shown cardio to improve insulin resistance leading to weight gain and can slow the aging process. Some other ways it can help our bodies will be pain reduction, lowering fatty liver, improve sleep, and the reduced hazard of colon cancer, along with others. Possibly the best thing we could do when our bodies get older is to get heavily into cardio workouts, since it becomes one of the primary factors to remaining young. But please, provided you are just starting out and are not in good condition, check with your doctor prior to beginning. 3. Supplies your body an energy boostYou may never seem full of life following exhausting cardio training, although you will get a long-term increase. One important reason is you will be programing your system to utilize oxygen more effectively. Any aerobics, even less intense cardio training, will help your heart and lungs to become more economical at absorbing oxygen from the blood. 4. Relieves boredomThe boost in energy is going to provide you with a better outlook on life, and it is not only happy chatter. It’s concerning endorphins being released by your brain during cardiovascular exercise and that lifts your mood. You won’t ever know how important that is until you go through it. These are only four motives to get into cardiovascular training, and if it’s intense workouts or lower intensity all are going to transform your life. Cardio work may be done on your own if you work more efficiently like that, or with the company of groups. But whatever you do, put time in your schedule to do it. Interval Cardio Training - Cardio Benefit with Less TimeIf you are trying to eliminate the typical criticism why aerobic workout programs don’t work, try one of the top workouts for fat burning: interval cardio training. This is what happens with your typical workouts: You start training with great enthusiasm and you see some immediate weight loss results. So you stay on a similar course, doing the same routines and look for similar results. But you plateau, and to your surprise, and chagrin, nothing seems to be happening. Next the enthusiasm wanes, the workouts get fewer and then stop. Why do our bodies give us this little tease, and then slam the door on our enthusiasm? The reason is because of our adaptability as humans. We have done so well adjusting ourselves to our environment that if we don’t vary our exercise routines our bodies will merely adapt to those routines. Even if these routines are extremely rigorous, we will merely call on more calories to sustain our bodies, and weight reduction is often stymied. So we have to trick our bodies into not settling into an exercise routine that they can get comfortable with. One way to do this is with interval aerobic training. https://www.youtube.com/watch?v=8MImdWV2WfI Basically, it is physical exercise that requires bursts of high-intensity exertion and then durations of lower intensity cardio. The workout may be running, rowing or cycling, but it is aerobic and we should be able to increase or decrease it at will. This type of training has been done with athletic training, as it simulates the bursts of energy with times of low-energy output. This type of training has been done for athletes in basketball, soccer, football and hockey to name a few. For those of us whose athletic days are well behind, we could still use this training to provide a greater boost for our metabolism as opposed to normal long-duration aerobics. But the other major benefit from interval cardiovascular training is the greater fat burning benefit from less time in the gym. Advocates of this type of training say that 30-40 minutes working out three times a week will provide the necessary aerobics you need, plus won’t be nearly as boring as a result of the variety of the routines. Obviously if you can get more results in a fraction of the training, you will have a fraction of the wear and tear of body joints and muscles, and also leave you more time to recuperate. The more you pound the pavement, the more damage you will do to knees, ankles and other joints of the body. Build Diversity into Your Interval Cardio TrainingYou are looking to diversify your training, and you do this by increasing intensity, vary your drills to target the same area different ways, and allow ample recovery time. By doing this there is no way we let our bodies get into a rhythm or pattern we can adjust to. Many experts in cardiovascular fitness say that these workouts are the foremost fat-burning routines. Men’s Health magazine recommends a workout that I do named the pyramid structure.
Originally Published Here: Cardio Training - Avert Illness, Get Weight Control and More via Blogger Cardio Training - Avert Illness, Get Weight Control and More Watch on YouTube here: Effects Of Sleep Deprivation On Your Body And Mind Via https://www.youtube.com/channel/UCilZ52ICpTBgWQviU4BNQtw via Blogger Effects Of Sleep Deprivation On Your Body And Mind We regard the pillars of excellent overall health being the right diet and both strength and aerobic exercise. But perhaps we should add one more pillar, since without it you can consume a perfectly healthy diet and be as vigorous as a world-class athlete but yet encounter many medical issues. Needless to say we’re referring to improving our ability to sleep. In fact is estimated that over 40 million Americans aren’t getting enough of it! And tests suggest that women who’re sleep-deficient comprise 2.5 times the amounts of inflammation as men, possibly since men are guarded with higher levels of testosterone. Effects of sleep deprivation on your body and mind
How much sleep do you actually need? [vid]https://www.youtube.com/watch?v=SVQlcxiQlzI There are many good methods to battle sleep deprivation, and one we don’t recommend is sleeping pills. They typically allow only uneven sleep and sometimes result in unwanted side effects of their own, including tiredness well later after the time you should be awake. The brain literally starts eating itself when it doesn't get enough sleepThe reason we sleep goes far beyond simply replenishing our energy levels every 12 hours - our brains actually change states when we sleep to clear away the toxic byproducts of neural activity left behind during the day. Weirdly enough, the same process starts to occur in brains that are chronically sleep-deprived too - except it's kicked into hyperdrive. Researchers have found that persistently poor sleep causes the brain to clear a significant amount of neurons and synaptic connections, and recovering sleep might not be able to reverse the damage. We've known that this process occurs when we sleep to clear away the neurological wear and tear of the day, but it appears that the same thing happens when we start to lose sleep. But rather than being a good thing, the brain goes overboard with the clearing, and starts to harm itself instead. Think of it like the garbage being cleared out while you're asleep, versus someone coming into your house after several sleepless nights and indiscriminately tossing out your television, fridge, and family dog. 4 natural alternatives to help you sleep
Why sleep is critical for the body and brainhttps://www.youtube.com/watch?v=oTlJnyF3REs You almost certainly can’t make a better time commitment than habitually getting a appropriate quantity of sleep. Not only will you be with less threat for a lot of health problems, but that additional couple of hours committed to sleep each night will pay back in additional productiveness the next day. Source Here: How Improving Your Ability to Sleep Helps Your Overall Health via Blogger How Improving Your Ability to Sleep Helps Your Overall Health There is absolutely no question that fat burning cardio workouts are helpful, and a great aerobic training program coupled with good diet will reduce weight. Where factors become confusing is when those people sold on cardio workouts talk as though it’s the cure-all for fat loss, and others answer that cardio exercise has its shortcomings, and thus is not effective at all. The truth is, both arguments have some truth, but don’t buy into either claim. Fat loss cardio exercises are extremely beneficial for fat loss, although unaided may be of limited benefit. The key is a mix of good diet and exercise, and to find the right foods for your diet to burn calories. So how can fat loss cardio workouts aid in body fat loss? Initially, let us break down the top cardio exercises into their basic categories, and witness what everyone does for fat reduction. As we use the term “aerobic workouts”, it literally means “with air”, and would include those where there is a continuing stream of oxygen going to the muscle. These workouts would include bike riding, walking or running. Anaerobic means without air and through one part of the work out the muscle would operate without air. Sprinting and weightlifting are examples of these exercises. Cardiovascular means exercising the heart, and although there may be a variation of intensity, with cardio being more intense, they are basically identical as aerobic exercises. What Is The Best Cardio Workout For Burning Fat?The best cardio exercises for fat loss is the upper intensity kind that is for shorter duration. Depending on the individual, three to four times a week using thirty minute sessions is probably optimum. Why we propose more extreme cardio exercises is for the reason that it has some body fat reduction gain when you are done with your body fat loss cardio exercises, as higher metabolism will be maintained for a time period later. This is not to say there is not a place for low intensity routines. We always propose diversity in your cardio workouts, and longer more systematic training workouts can help build up endurance. But for our discussion at this point on body fat loss cardio workouts and its contribution to fat loss, shorter high intensity aerobic workouts are a good deal better. High Intensity, Shorter Duration is the Best CardioOne more key point in fat loss cardio workouts is to be sure to hold it brief in length. The objective is to keep a high degree of intensity, and of course contingent on the individual it will likely be not possible to keep a sufficient level of intensity if the exercises last too long. If you know the exercises will only continue twenty to thirty minutes, it is going to be easier to push through harder than if you had a whole hour cardio workout, where it might only be expected to pace yourself. For correct fat loss, the most effective cardio exercises are unquestionably exercises that emphasize quality over quantity. As with any of the high intensive aerobic workouts, an individual must be wise in any agenda they are trying to take on. If it is your opening go at working out in awhile, get a physical from your doctor, and let him understand what you will be planning to do. Employ a strategy getting in, preferably with counsel from the trainer that will devise a program fit to suit your needs, and down lots of water. If you are 60 years of age and getting into exercising, which is amazing, don’t try one of a body fat reduction cardio routines made for a 30 year old. In addition, bear in mind you are never too old to get going. There are instances of people starting training programs in their 80’s and now have virtually rolled back the years. It doesn’t matter what age you start, you ought to be much-admired on not accepting your age as being a barrier. Simply be sensible about it, and choose the most effective cardio workouts for you. Home Cardio Workout With No EquipmentYouTube is packed with numerous workout channels and personal training videos that you can take advantage of in the comfort of your home. Here are some great cardio workout videos to inspire you, and keep you motivated. https://www.youtube.com/watch?v=fcN37TxBE_s https://www.youtube.com/watch?v=yplP5cLuyf4
Originally Published Here: Benefits Of Fat Burning Cardio Workouts And Aerobic Training via Blogger Benefits Of Fat Burning Cardio Workouts And Aerobic Training We run, we jog, we join gyms, and we exercise just so that we can stay fit and healthy. When it rains or snows we feel at a loss when we miss our daily exercise. Yes, without a doubt there is a lot of fun in exercising outdoors and in the company of others. But then there are circumstances beyond our control that bar us from indulging in these activities. But now with a variety of exercise machines available easily, we don’t have to miss out on getting a great workout. Treadmills may not be considered to be the best machines for a workout by people who prefer strenuous exercise. But surprisingly they are wrong. These machines can give you a great workout. In fact, they are one of the most high selling exercise equipment in the world. People who shy from walking or jogging outdoors can now do it with a treadmill in the privacy of their homes. Whether you are a beginner or an advanced runner you can get a great workout on a treadmill. Benefits of 30 Minutes on the Treadmill a Day[su_note note_color="#fef5c4" radius="0"] Heart Health - Walking, jogging, running or sprinting on a treadmill challenges your heart, which is a muscle. Elevating your heart rate for the duration of a 30-minute workout helps improves cardio capacity and stamina. The American Heart Association and American College of Sports Medicine recommend 30-minute workouts on most days each week to improve and maintain heart health. Improved Blood Cholesterol - Not all cholesterol is bad for you. High-density lipoprotein, or good cholesterol, helps decrease your risk for atherosclerosis, a blocking of the arteries that can lead to heart attack and stroke. Exercise such as walking on a treadmill at a brisk pace for 30 minutes may help boost HDL levels by as much as 5 percent if you exercise regularly, according to MayoClinic.com. Low Impact - If you can’t perform high-impact workouts every day, such as aerobic dancing, jogging, jumping rope or other exercises that require you to leave the ground with both feet, walking on a treadmill is an option for you. Not only is walking a low-impact exercise, but the soft cushioning is a more forgiving surface the asphalt and concrete surfaces on which you walk outdoors. Improves Stamina and Endurance - Exercising for 30 minutes a day will help you build cardio stamina and muscular endurance, or your ability to perform physical activity over time. Beginners should walk at a pace less than 4 mph to prevent fatiguing before 30 minutes. Shorter, high-speed workouts on a treadmill help you build the capacity to do high-intensity exercise, but slower or moderate-intensity walking for longer periods helps you build stamina and endurance. Burns Calories - Using a treadmill for 30 minutes each day helps you burn calories. A 160-lb. beginner, walking at 2 mph, will burn 183 calories per hour. At 3.5 mph, she’ll burn 277 calories. Jogging at 5 mph for an hour burns 584 calories, while running at 8 mph burns 986 calories. [/su_note]
https://www.youtube.com/watch?v=aS1vwToqa1Y Adding VariationsTo make your exercise regime interesting you can add variations to it. Modern day treadmills can make you jog on a flat, inclined surface at varying speeds and inclines. Of course you must start out slowly on an even surface and once your body had warmed up you can try variations. You can imagine yourself climbing a hill or running up and down them or climbing a mountain. But the art is pacing yourself depending on the incline you have selected. You don’t have to step off the treadmill to adjust it as all the controls are at your fingertips. Getting into a RhythmTo make running on a treadmill fun you must develop your own rhythm. It’s always better to experiment on your own rather than following in somebody else’s footsteps. Nobody knows your body than you do. Therefore you should be the one to decide which regime to adopt. Plus of course the treadmill gives you the advantage of changing it at will. It’s not like jogging on the same track day in, day out, which after sometime does become boring. On a treadmill you can decide how you want to work out on a particular day and then hop on and get going. Staying FitVarying your routine, listening to different music, while walking or running is a great way of staying in top physical shape. You don’t have to spend hours on a treadmill every day. Even a brisk run of 15-20 minutes will have you panting and burning up calories. It might be storming or freezing outside, but you will be exhausted and feeling in top shape after your workout on the treadmill. It’s because of the numerous advantages associated with treadmills that they top the list. Plus you can use them throughout your life. Therefore, get a treadmill and go for a great workout that will make you beam with vigor and good health. Want a treadmill, but not sure which one to get? Check out our Ultimate Buying Guide to find which treadmill is right for you. Source Here: Health And Fitness Benefits Of Exercising On A Treadmill via Blogger Health And Fitness Benefits Of Exercising On A Treadmill The ancient Chinese practice of Qigong believes that there is a living force in all living beings. This life force can be controlled through an ancient practice. Qigong ensures the wellbeing of your mind, body, and soul. It involves gentle exercises, meditation, and breathing that helps to reduce stress, improves metabolism and strength. It is a practice to improve your overall living. It also cures diseases and helps you to reduce weight. Qigong is a great practice, but you have to learn the techniques very carefully if you want to benefit from it. Here are some instructions to follow for a proper qigong healing: #1. Proper Breathing TechniquesBreathing is an integral part of Qigong. You can either sit or lie down while doing it. Take a deep breath through your nose. Fill your belly completely with air. Take a minute after you breathe in, and then collapse your belly while exhaling out. Exhale slowly. It is going to be a little difficult in the beginning, but you will get into a rhythm once you start doing it regularly. This technique is called Tortoise Breathing. #2. Proper Tai Chi StanceA proper stance is important if you want to perform Tai Chi. Stand straight while bending your knees a little. Keep your back straight. Tuck in your chin to keep your vertebrae aligned. Keep the toes of one leg at a 45 degree angle from the other. Place your body’s weight on the leg that is straight while you keep the other foot balanced on the toe. Practicing this daily can cure back pain. #3. Eye ExercisesThere are several eye exercises in Qigong. You can perform an acupressure technique to relieve tension from your eye. Gently press and massage the area between your nose and eyes. This helps your eyes to moisten up and release the bad energy stored in them. This exercise makes your eyes relax and removes the tension. #4. Qigong Rainbow MeditationThis meditation is a little difficult, but you can master the technique with practice. Arrange for a dimly lit room. Sit on a chair with a straight back, with your feet on the ground. Keep breathing in the Qigong technique. Imagine a colorful rainbow at a distance. Relax and focus on the colors. The rainbow is going to move towards you. Imagine them on top of your head, with the colors streaming into your body through your head. The BenefitsThese four ancient techniques of Qigong ensure all round healing. These techniques, along with proper diet, can provide you with a wholesome experience. When you keep doing these four practices regularly, you will notice a distinct change and betterment in your metabolism, energy, and strength. You feel better, with a great surge in energy and seldom get tired and sick. No pain, Big GainsAlthough tai chi is slow and gentle and doesn't leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here's some of the evidence: Muscle strength - Tai chi can improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking. "Although you aren't working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body," says internist Dr. Gloria Yeh, an assistant professor at Harvard Medical School. "Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen." Flexibility - Tai chi can boost upper- and lower-body flexibility as well as strength. Balance - Tai chi improves balance and, according to some studies, reduces falls. Proprioception - the ability to sense the position of one's body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear. Aerobic conditioning - Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well. Intro and Physiology of Tai Chi and Qi Gong [videos]The ancient practice of Tai Chi and Qi Gong has a large number of practitioners. You can get in touch with them or watch videos online to learn the proper techniques. Check the following videos to get an idea of TaiChi and QiGong: https://www.youtube.com/watch?v=ZJRtZAwVwgo https://www.youtube.com/watch?v=jLZtAUY1dn0 References: Read More Here: 4 Powerful Qigong Techniques For Proper Body And Mind Healing via Blogger 4 Powerful Qigong Techniques For Proper Body And Mind Healing The challenges of eating are not simply a phenomenon of modern times. As there is historical evidence of this challenge, there is also historical and scientific evidence that learning our real food needs and bringing the tendency to overeat under control has great health benefits. [su_note note_color="#fef5c4" radius="0"]
[/su_note] There are many historical personalities whose longevity was attributed to their sparse eating habits, one of the most famous of whom was the nobleman Luigi Cornaro. He was born in Venice in 1464 and died in 1566. He suffered life threatening health problems caused by overeating, and when he learned Essene principles from Father Benedict and implemented better habits, he had full recovery and lived to be 102 years old! He became dedicated to teaching these principles, and his teachings have been summed up into two statements. “The less I ate, the better I felt,” and “Not to satiate oneself with food is the science of health.” The healthiest and longest-lived people on the earth, such as the Hunzas of Pakistan and the Russians of Abkhasia, eat about 50% of the calories and protein that is present in the typical American diet. Extensive research since the 1930s has shown repeatedly that animals fed a calorie-restricted diet have more than twice the lifespan of the control group. In fact, restriction of caloric intake is the only thing that science has shown to consistently slow the aging process and increase overall health, youthfulness, and vitality in all animals, including mammals. Ayurveda, the ancient Sanskrit medical scripture, explains that whatever foodstuff is not digested turns to toxins, or ama, in the body. These toxins themselves can create diseases, digestive disturbances, sluggishness, fatigue, brain fog, and the desire to eat even more foodstuffs to try to get energy. It becomes an uncomfortable cycle. Energy is not simply a result of calorie intake. It is a result of the inherent life force of the food consumed, its nutritional constituents, and the ability of the body to receive this nutrition. It is natural that the need for excessive caloric intake will reduce when the quality of the food is good. On a live food diet, the nutrition available is twice that of cooked foods, so calories automatically would be restricted. Improper eating habits themselves lead to unhealthy food cravings. Denatured foods are so bereft of nutrients, vitality, and life energy that we may be forced to overeat to try to get the goodness from the foods that our bodies need. Denatured foods also leach nutrients from the body in the digestive process, as these foods do not contain the enzymes and other factors necessary for their own digestion. A deficiency of calcium, for example, caused by the use of refined foods such as white sugar and white flour, can create problems with the bones and joints, and also with the circulatory structures and the menstrual cycle. Menstrual blood has been shown to be about 40 times higher in calcium than other blood. It takes calcium to make a healthy cycle, and calcium to restore the body after the period. Many cases of painful periods have to do with calcium levels. It may seem difficult, or even unapproachable for us, to apply these principles that are theoretically attractive and logically and scientifically true. There are some simple steps that can be gradually taken to bring the unhealthy spiral of overeating under control. At first, some discipline must be there, but as the body’s wisdom becomes allowed to manifest, and as the vitality improves, healthy eating will become a cherished habit. [su_note note_color="#D9EDF7" radius="0"]
[/su_note] There are special challenges for women that may make it more complicated to follow a formula or adapt the excellent principles that are contained in many healthy-eating literatures. It is important to come to know what is right for you, and this will vary by the time of the month, different phases of life, and the daily stresses and duties that come with womanhood. These steps will start to put you in touch with the body’s messages about what you really require. You will likely find yourself moving away from flesh foods towards a diet of organic, live foods that are healthful and capable of rebuilding the body. You will find that eating becomes a fulfilling, exciting experience. Foods will “speak” to you. Although there are some basic guidelines, no one diet is right for everyone. There is a deep constitutional individuality that must be discovered and honored. A strong foundation of healthy eating must be built upon which any specific program for optimum health can be constructed. There are some basic food supplements that are appropriate for almost everyone and have qualities that will balance endocrine functions, are excellent sources of trace minerals and other nutrients, and work to cleanse the entire system. These are freshly ground flaxseeds, bee pollen, sea vegetables, cereal grasses, Klamath Lake blue-green algae, and Hawaiian spirulina. A good probiotic, especially one based on soil organisms, will improve digestive integrity and clear toxic debris from the digestive tract. The benefits of improving our eating habits are many. There will likely be a reduction in medical and other health related expenses. Nutritional and herbal supplementation and other health programs will become more focused, long lasting, and effective. There is great potential for health, vitality, and outlook on life to improve, and weight to optimize. Food utilization will be better with less potential for systemic toxicity. We will feel lighter and more energetic, and take pleasure not only from what we eat but also from the little joys that surround us daily that we tend to ignore. Our conscious awareness will increase. And we may find that the problems for which we initially consulted a health care or medical professional may no longer trouble us! Read More Here: Stop Overeating: A Key to Good Health And Longevity via Blogger Stop Overeating: A Key to Good Health And Longevity Pilates is well known all over the world for being a moderate strength training program that will help you improve fitness and boost muscle strength without performing mindless routine exercises. Strength training is rarely done on a daily basis. At least, the traditional mode involving weight lifting is carried out with frequent breaks in between. The exercises causes the muscles to over exert and a break of a few days helps the muscles relax before they are stretched again. This is why most experts do not advice hard strength training on a daily basis. However, pilates abs or pilates mat exercises do not fall in the category of hard training. Rather, this fitness routine focuses on striking the right combination between the mind and the muscles to improve the strength of both these components of our body. You may move your hands and feet in a very delicate and slow fashion. However, the sheer concentration with which you move and the precision that you try to achieve during the pilates abs or the pilates mat exercises causes your body to become fit. Hence, the rule of not doing strength training daily does not apply to pilates. Most experts suggest and advice beginners to start at 2-3 times in a week. This is because the initial phase is when the body is completely unaccustomed to exercises, even moderate ones. Hence, a slow start ensures that the individual does not tear a muscle or a ligament and lose belief in this wonderful fitness regime. That is the reason why any and every resource that caters to pilates for dummies and beginners will talk of a frequency of not more than 2-3 times in a week. However, things change when you become an expert. Once you complete 15 to 20 sessions, you will start enjoying the benefits of this exercise regimen. Your body will be more flexible and relaxed and your mind will be very clear and very sharp throughout the day. You will feel energetic all the time. There was a time when your body must have reacted very lazily to exercises. Once you get accustomed, your body will feel lazy and lethargic if you skip the regimen even once. That is when you should consider doing pilates sessions more frequently. You would have outgrown the pilates for dummies advice. Once you reach this stage, you should start doing pilates as and when you want. Daily exercises may help you remain fresh and sharp throughout the day. The good thing is that the nature of exercises continues to remain moderate. The emphasis will be on body mind integration and not on increasing the size of your muscles at all times. However, there are certain precautions that you must keep in mind. Pilates places a lot of strain on the mind. You should not over exert yourself when you are ill. When you are pregnant or are convalescing from an illness, then you should make sure you do not push yourself too hard. It is one thing to do the exercises daily because you have become good at it. However, it is a complete different thing to try doing these movements daily because you think that pilates is easy. It may look easy but it certainly is not easy. If you underestimate these exercises, then you are most likely end up with a strain in your elbow or your joints. Hence, until you are sure that you are becoming an expert, do not over stretch yourself and do not cross the limit of more than four times in a week. Further, do not try to cram up by doing extra sessions on a single day just because you skipped the regimen for the past week or so. A holistic approach will help you get the best results. What about Joseph Pilates? In his book, "Return to Life through Contrology," Pilates writes:
Read Full Article Here: How Often Can You Do Pilates? How Much Is Enough? via Blogger How Often Can You Do Pilates? How Much Is Enough? The immune system is nothing if not complex. Anyone who claims to understand it entirely should be shown the door. Still, there is a lot we do know, and we are learning more all the time. Immune System: The BasicsBroadly defined, the immune system's chief function is to protect the body from infection and other pathogens. Its main components include the lymphatic vessels and organs, most notably the thymus gland, spleen, tonsils, adenoids, lymph nodes, and also the liver (though not itself classified as a lymphatic organ). These act together as a sort of a self-regulating disposal service that constantly rid the body of waste accumulated at the cellular level. White blood cells, which are produced in the bone marrow, also play a central role. The different types include: [su_note note_color="#b4e0c5" radius="0"] [su_list icon="icon: check" icon_color="#51BB7B"]
[/su_list] [/su_note] https://www.youtube.com/watch?v=zQGOcOUBi6s Cell-Mediated And Humoral ImmunityThe immune system evolves over time, taking shape in the womb and steadily growing stronger with the rest of the body as it develops. In a sense, you might think of it as a form of defensive memory. It learns to recognize and destroy specific antigens (external threats), keeping track of such efforts for future reference as it goes along. This is achieved in two ways: cell-mediated immunity and humoral immunity. Cell-mediated immunity relies heavily on T cells and is primarily concerned with killing foreign pathogens outright. Humoral immunity makes use more of B cells and works by producing antibodies to specific antigens. These antibodies can then either act to disarm antigens themselves or serve as an alarm to call for help in mounting an attack. What sets the immune system apart from other systems in the body (i.e. respiratory) is that it's not confined to a fixed set of structures and functions. Rather, the immune system is more like a roving band of chemical mercenaries that is forever on the move. When things are humming along in good working order, all of these individual parts communicate with one another to initiate the proper immune response where required. The degree to which they can mobilize against endless assaults -whether viruses, toxins, or cancer cells- is awe-inspiring! Self vs. NonselfA key part of the process involves differentiating organisms as either "self" or "non-self". In other words, the forces marshaled by the immune system to fight off potential threats must first be able to detect the difference between a foreign invader and the normal tissues of the body. When things misfire on this front, the immune system may actually turn on itself and begin to attack what it's supposed to protect. Such is the case in what are referred to as autoimmune disorders, including rheumatoid arthritis, pernicious anemia, lupus, and diabetes. When Things Go WrongTo operate at its best, the immune system requires adequate nutrients and an environment in which to thrive. Failure to provide either, be it through poor diet, lack of sleep, exposure to pollution, excessive stress, or the overuse of various prescription drugs like antibiotics can quickly throw things out of whack. If left unchecked, the consequences can become extremely serious. Autoimmune disorders are examples of what can go wrong when the immune system is overactive. But more common, and potentially more deadly, are those that result from it being compromised: a condition characterized as immunosuppression. AIDS (Acquired Immune Deficiency Syndrome) is the most notable of these types of conditions. Not every immune breakdown, however, is so dramatic. Things as minor as the occasional sore on the tongue or winter cold are the result of your immune system not being up to par. Fatigue, allergies, candida, and frequent yeast infections are additional signs to watch out for. Aging itself may well be a product of an impaired immune system in one form or another! Thus, please keep in mind that whether you're talking about preventing cancer, beating a slight cough, or just knocking a few years off the clock, your immune system is where the action is. Lay The FoundationSo how do you make it stronger? The short answer is to start building up the body in general. To learn how, I encourage you to follow what I call "The Six Steps to Optimal Health". The Six Steps are these: [su_note note_color="#D9EDF7" radius="0"]
[/su_note] Read More Here: Bullet Proof Your Immune System To Live A Long And Healthy Life via Blogger Bullet Proof Your Immune System To Live A Long And Healthy Life |
Our MissionWe promote natural health and wellness and balanced lifestyles. We strongly believe that a healthy mind, healthy body connection is the key to a much happier life! |