Yoga
Summer Fitness Part 2
Well so far this week I've managed to do my sit up and press up routine twice this week and also go for a 30 minute run so I'm on target to meet my 1st weeks goals and move into week two of my fitness programme.
I've found it much easier to meet my targets as I've written them out and know what I want to achieve, little and often is the key to getting back on track, and not try to achieve all I want to do in the first week.
For next weeks fitness plan I hope to include some pilates work. I'm looking forward to getting the option of joining a gym when gain some fitness and I get the company benefit after 3 months. I look forward to seeing if they have an Aero Pilates machine as I like the idea of working with pilates equipment as I feel it gives superb core fitness.
I don't use fitness equipment at the moment, but I do have a fitness mat which I would fully recommend as it will stop you from injuring your back and it also makes exercising much more comfortable for you to achieve a good solid sit up routine.
It's vital to get fit and get the exercise to give results technique and quality need to be done over quantity. Take it slowly, don't rush and make sure you can feel the correct muscles working out.
My sit up & press up fitness routine:
30 x Crunches (hands on head focusing on stomach as sitting up)
30 x Rowing crunches - Pulling legs towards body as the same time as sitting up
25 x incline press ups
30 x Sit ups each side
25 x incline press ups
30 x Rowing crunches - Pulling legs towards body as the same time as sitting up
30 x Crunches (hands on head focusing on stomach as sitting up)
50 x incline press ups
Posture Is Important
Good posture is important in both every day living and exercise. Often overlooked but a very important part of looking good, and staying fit and healthy! (clearly).
A good posture will:
Help to keep to keep bones and joints in correct alignment so that muscles are being used properly and to full affect.
Help to decrease the abnormal wearing of joint surfaces.
Decrease the stress on ligaments on joints and on the spine.
Prevent the spine getting into fixed abnormal positions.
Prevent fatigue, as your muscles are being used more affectively, in turn using the body more efficiently.
Prevent overuse or strain problems, backache and muscular pain.
Contribute to a good appearance.
Good posture is NOT about tightening your body to sit or stand up straight. Good posture is all about getting into a position your body, muscles and ligaments are put under the least strain.
A great way to improve posture is to participate in Yoga or Pilates. These are both a great foundation for exercise and fitness.
Here are some quick and easy ways to check your posture at home, stand facing a full length mirror and check the following:
1) Your shoulders are level.
2) Your head is straight, not tilted to the side.
3) The spaces between your arms and your sides seem equal on both sides.
4) Your hips are level, not sloped to one side.
5) Your ankles are straight and not turned in or out.
You can also have someone look at you from the side and check the following:
1) Your head is stacked over your body, not jutting forward or pulled back
2) Your chin is parallel to the floor, not tilting up or down
3) Shoulders are in line with ears, not drooping forward or pulled back too far
4) Your hands are in line with hips, not forward or back
5) Your knees are straight, not bent or hyper-extended
6) Your lower back is slightly curved forward, not too flat or curved too much, (creating a swayback).
Do your best to practice these points of posture everyday, and before you know it, you will notice a difference.
Wii Fit - Wiil it rock your world?
Finally! The gadget that is to revolutionize the way we play video games and exercise is here! Today Nintendo released Wii Fit - a pressure-sensitive balance board (about twice the size of bathroom scales), which the user can stand on and control game play by changing position and redistributing his or her weight. The board is automatically connected via wi-fi to the Wii console, and is sensitive to the slightest movements - so enjoy trying out few yoga poses such as “sun salutation”, and if you find it too relaxing jump on a virtual snowboard and slalom down the slope trying simultaneously to balance another player on your shoulders . Wii Fit even knows when to turn itself off. It costs about £70 and today is finally available across Britain. Will it be just as great a hit as Nintendo Wii console? Will it replace yoga instructors?
Let's have a look...Janine Thomas, yoga instructor, took Wii Fit yoga for a test. According to Janine Wii board is easy enough to set up - even a complete technophobe like her should manage. Explanation of each asana was provided by a virtual yoga teacher. Most postures involved standing on the board with one or both feet, or occasionally placing your hands on it. The program starts with a series of beginner postures. Practising these unlocks increasingly advanced exercises, so a total novice can’t attempt a shoulderstand and end up groaning on the floor. The postures include standing balances, where Wii technology comes into its own. In “tree” balance, a circle on the screen shows how your weight is distributed; the more you wobble, the more erratic the pattern. Focusing on the screen holds your gaze and allows you to concentrate on the task in hand – both fundamental aspects of yoga. However, in positions like "downward-facing-dog" Janine was unable to look at the screen without straining her neck. And earning points for posture isn't a very yogic concept. Yoga is not a sport; it encourages students to work in an uncompetitive way and be physically and mentally content with wherever they are.
Overall Wii Fit yoga is a well thought-out, safe program with detailed instructions that encourage body awareness. But all the stopping and starting affected the flow of sequences, which is an important part of many yoga styles, and the lack of variety felt tedious. It also failed to offer an overall yoga class – there are no warm-ups, few dynamic movements working with the breath and no final relaxation. Yoga needs only floor space and some stretchy trousers, so Wii yoga just overcomplicates a simple system that has worked fine by itself for the past 2,000 years.
Luckily, the bosses of Nintendo don't offer Wii Fit as a solution or a replacement to your fitness routines. “We’re not saying that it will help you to shed tens of pounds or provide the solution to any health problems you might have,” says Saunders. And even the university research, which was funded by Nintendo, concluded that simply playing the Wii was not strenuous enough to count towards the government’s recommended amount of exercise for children of one hour every day. But as I wrote in "Wii a replacement for exercise"you have to start somewhere - and Wii Fit is a fun way to do it.
Yoga & Pilates
Yoga and Pilates have become increasingly popular with people who want an intense low-impact muscle workout without risking injury or joint damage.
These exercises are not just a gentle stretch. Done properly, they increase physical performance, strengthen muscles and connective tissues, reduce muscle soreness, improve posture, reduce risk of back pain, boost circulation, improve muscle coordination and help you to relax.
Yoga and Pilates are both excellent cross-training exercises for serious runners and cyclists want to avoid joint damage from over-training.
Yoga
Books, DVDs and videos: Beginners should get some yoga coaching from a specialist. Then invest in a book or video to keep you motivated and informed when practising at home.
Different books and videos focus on different types of yoga such as Hatha and Astanga (Ashtanga). Most yoga practised in the UK is Hatha yoga, which focuses on postures and breath control. It’s often practised solely for health benefits rather than as a path to enlightenment. This is a good type of yoga for beginners.
Yoga mats: Yoga mats tend to be “stickier” than traditional exercise mats because they need to stay still while you move. Popular brands include Cyclex, Wai Lana and Reebok. Yoga mats can be used for other floor exercises too, and are ideal for stretching after a cardiovascular workout.
Yoga accessories: You’ll also find foam chip blocks, straps, eye masks and yoga mat bags. Also find yoga balls, sometimes described in listings as fitness balls, exercise balls, gym balls or Pilates balls. Yoga clothing: Such as Thai pants and yoga belts.
Yoga sets: If you’re starting out, save money by buying a yoga set. Good examples are Reebok’s Yoga Set, which includes a Reebok yoga mat and strap, bag, block and training programme, and the more expensive Wai Lana Ultimate Yoga Kit, which includes the Wai Lana Toning Workout Video, a 6ft yoga strap, 4-inch foam block, yoga mat, wall chart of postures, inflatable yoga ball, foot pump, online membership and instruction booklet.
Pilates
Pilates is a fitness system developed in the early 20th century by Joseph Pilates, who called it the Art of Contrology. Pilates focuses on the core postural muscles that keep the body balanced and support the spine.
Like yoga, Pilates can be practised by anyone regardless of age and fitness. It’s increasingly used for physical rehabilitation and to treat conditions including neck pain, repetitive strain injury and whiplash. Top athletes use Pilates to build muscle strength and flexibility and to prevent injury – and to maintain their physique.
As with yoga, Pilates is best taught initially by a professional coach. Once you have a grounding in the technique, look for books and videos, and for clothing and accessories to help your training. The equipment you need depends on which type of Pilates training you prefer.
Without machines: The best way to start. With this variety of Pilates you use your own body as a “weight” to build strength and flexibility.
You’ll need a Pilates mat or yoga mat; a regular exercise mat be enough, but make sure it doesn’t slip. Also look for Pilates accessories such as blocks, balls, straps, blocks and rings.
With machines: Many Pilates practitioners use specially developed equipment to create resistance and develop specific muscle groups. You’re recommended to start with mat classes before moving on to Pilates machines.
The best Pilates machines are called performers or reformers This group of machines, from brands such as Ultrafit (look for the Ultrafit Magic Pilates) and Aero (for example the Aero Pilates and Cardio Board), have a system of pulleys, springs, ropes and bands to create muscle resistance. Can be expensive and bulky, but ideal for serious practitioners.
