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Wednesday, July 30, 2014

The Secret of the Yamas: A Spiritual Guide to Yoga

"A spiritual guide to the practice of yoga. It provides a relationship between the physical postures (Asanas)and the whole of yoga as outlined by Patanjali, the founder of yoga, over 2000 years agao. It explains the conditions of behavior necessary to fully integrate yoga practice with our minds and with our hearts....
John McAfee is the founder of the Relational Yoga Mandiram. He is the organizer of the annual Sidha Silence retreats in the Rocky Mountains and he has taught self-discovery techniques for more than 15 years. "

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Exercise 101: About (dot) com

Note: posting for health, not weight loss. You can decide to lose or not, it is your body; your choice. However, you must workout to be healthy, whatever size you are.

"We all know what exercise is - Any type of physical exertion we perform in an effort to improve our health, shape our bodies and boost performance. Obviously that covers a broad range of activities and, luckily, there are plenty to go around whether you want to lose weight, get healthy or train for a sport.

The Benefits of Exercise
I could (and will) go on and on about all the things exercise can do for you, both physically and mentally. The great thing about it is that you don't need much to get the benefits. Even just a few minutes a day can improve your health, well-being and help you:

  •     Lose weight
  •     Reduce stress
  •     Relieve symptoms of depression and anxiety
  •     Reduce your risk of heart disease and certain types of cancer
  •     Boost your mood
  •     Give you more energy
  •     Help you sleep better
  •     Increase bone density
  •     Strengthen the heart and lungs
  •     Improve your quality of life

Cardio 101 - Duration

Note: Posting for health, not weight loss. You can decide to lose, or not it is your body; your choice. However, you must workout to be healthy, whatever size you are.

"After you choose what to do, the most important element of your workout will now be how long you do it. You should work on duration before you work on anything else--it's more important to work on continuous exercise than to worry about how fast you're going or how hard you're working. If you're a beginner, start with 10-20 minutes and add more time to each workout until you're up to 30 minutes.

The guidelines recommend to workout for 30-60 minutes most days of the week, but don't feel like you have to start at that level if you're not ready. Feel free to:

  •     Split your workouts into smaller workouts throughout the day.
  •     Take a few minutes here and there for some stair-climbing or speed walking.
  •     Do all those things you know you should be doing: take the stairs, walk more, stop driving around looking for that front row parking space, etc.
  •     Make the time. People who workout don't have more time than people who don't. They've just practiced making exercise a priority. Scheduling your workouts and treating them like any other appointment you wouldn't miss may help you stick to your program.
  •     Pay someone to make you exercise. Finding a good personal trainer can make a difference when it comes to motivation and reaching your goals.
  •     Do something...anything. If you think 5 minutes isn't enough time to workout, you couldn't be more wrong. Whether it's 5 minutes, 10 minutes or 60 minutes, every single minute counts.

Keep in mind that doing too much cardio is a no-no as well and can actually backfire. There is a point of diminishing returns, so keep it reasonable (3-6 days a week, depending on your fitness level), vary your intensity and don't forget to take rest days when needed."


The Basic Principles of Exercise

"The F.I.T.T. Principle

FITT is an easy way to remember the exercise variables you can manipulate to avoid boredom and to keep your body challenged:

    Frequency - how often you exercise
    Intensity - how hard you exercise
    Time - how long you exercise
    Type - the type of exercise you're doing (e.g., running, walking, etc.)

When you workout at sufficient intensity, time and frequency, your body will improve (also called the Training Effect) and you'll start to see changes in your weight, body fat percentage, cardio endurance and strength. When your body adjusts to your current FITT levels, it's time to manipulate one of more of them. For example, if you've been walking 3 times a week for 20 minutes and you've stopped seeing improvement, you could change your program by implementing one or more of the following ideas:

Frequency - Add one more day of walking
Intensity - Add short bursts of jogging, speedwalking or hill training
Time - Add 10-15 minutes to your usual workout time
Type - Do a different activity such as cycling, swimming or aerobics

Changing any of these variables every 4 to 6 weeks can help you keep that training effect going.

Progressive Resistance (the Overload Principle)
In order to improve your strength, endurance and fitness, you have to progressively increase the frequency, intensity and time of your workouts. A simple way to stimulate your body is to try different activities. If you normally walk on the treadmill, try riding the bike which will use different muscles and allow you to burn more calories. If you've been doing biceps curls with dumbbells, change to a barbell.

How to Set Weight Loss Goals About (dot) com

Note:Only for weight loss goals. A person does not ned to lose weight if he or she does not want to.

"Setting weight loss goals is probably one of the more difficult steps of a weight loss program. How much do you need to lose? We often choose a number based on what we used to weigh or, perhaps, what we've always wanted to weigh, but is that the right approach? If you're losing weight for your health, your goal might be more modest, say 5-10% of your current weight. But what if you have something more specific in mind like a certain clothing-size you want to fit into? Answer these questions for yourself by learning how to set reachable weight loss goals.

The key to setting weight loss goals is to follow the standard of goal setting. It needs to be specific, measurable, attainable, realistic and tangible...

Do You Need to Lose Weight?
If you talk to most people, you'll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what's reasonable for our bodies right now. There are broad parameters to use to figure out if you need to lose weight but, in general, a candidate for weight loss may have the following characteristics:

    A BMI of more than 25
    A Waist-Hip ratio of higher than .8 for women and higher than 1.0 men
    An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men

Of course, those aren't the only clues that tell us we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. However, before you set goals based on what you think you should weigh, make sure you see your doctor to get an individual assessment.

Set Your Goals
If you've determined you do need to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week.

You can also use these calculators to set your goals:

    Ideal Body Weight Calculator
    How to Assess your Ideal Body Weight
    Height - Weight Chart
    BMI Calculator