Category: Exercises

Yoga Poses From Your Chair~

13 Chair Yoga Poses To Do While Sitting At Your Desk

The ancient practice of yoga has certainly evolved in 21st century to meet our long work days, seated behind a desk. Sitting for long periods places strain on the spine, mid and upper back, shortens the chest and hips, and can leave your neck, shoulders and lower back in pain. It may be hard to fit in a yoga class during a busy work day, but that doesn’t mean you have to sit motionless for hours on end. Try these 13 moves right at your desk to improve your posture and relieve stress.

Sit and stand chair pose

Begin by sitting with your knees bent at 90 degrees and your feet flat on the ground. Press your heels down, but do not move your feet closer to the chair. Now, without using your arms, lift your body into a standing position. From the standing position, slowly sit straight back down, refrain from leaning forward and from shifting the hips to one side or the other. Repeat five to ten times.

Sitting scale pose

This is a more advanced pose that requires a desk chair wide enough to accommodate the width of the body and placement of arms on each side of the seat. Sit at the edge of your chair, and press your hands down on either side of your hips. Now, using the strength in your arms, raise your legs and butt up off the seat. Engage the abdominal muscles and keep the tops of your shoulders down. Hold for five breaths. Lower your body and repeat two more times.

High altar pose

Inhale deeply and lift your arms. Clasp your hands and invert your palms. Now Lean to your left and hold for five to eight breaths. Repeat on your right side.

Seated crescent moon pose

Desk yoga can help reverse the negative effects of sitting all day.

Lift your arms overhead and stretch your fingers wide. Lean to the right, and take two to three deep breaths. Repeat on the left side for another two to three deep breaths.

Seated body twist

Turn to your left and place your left hand on the back of the chair to deepen the twist. Hold for five to eight breaths. Then repeat the twist on your right side.

Seated cow face

Desk yoga can increase flexibility and reduce muscle tension.

Bring your left arm behind your back and your right arm behind your head. Now clasp your fingers if you can. If you can’t clasp your fingers, then work towards moving them closer each day. Hold for five to eight breaths and switch sides.

Sitting ankle to knee

Place your left foot on your right knee, allowing your left knee to drop open. Keep your back straight and lean forward into a deep stretch. Hold for five to eight breaths and then switch sides.

Seated wrist and finger stretches

Complete these stretches every two hours to avoid carpal tunnel syndrome.

  1. Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counter stretch the wrist and the forearm. You can also stretch each arm out and bend the wrist inward then outward, counter stretching with your other hand. Hold each side five to ten breaths.
  2. Extend the arms to the sides or overhead and draw ten circles inward and outward through the wrists. Next, quickly spread the fingers and close the fists. Repeat this ten times to shake off any excess tension.

Seated pigeon pose

While seated in your chair, with both feet flat on the floor, cross your right leg over the left at a 90-degree angle, keeping the foot flexed to not place pressure on the knee. Maintain equal weight distribution between the sitting bones while staying in an upright seated position. You should feel a gentle to moderate stretch on the outermost part of the right thigh. Hold for ten breaths before switching sides.

Standing yoga push-ups

Place your hands about shoulder width distance on the edge of a sturdy desk. Now step your feet back so that your torso is diagonal to the floor. Keep your feet firmly placed and inhale as you bend the elbows to a 90-degree angle. Keep the elbows hugged in towards the ribs. Exhale and press your chest back up to the starting position. Repeat 12 times.

Standing upward dog pose

Follow the above standing desk pushups with this upward dog pose. Remain in the same position as you did for the standing yoga push up. With your arms straight, lower your hips toward the desk, refraining from sinking in the lower back by using the strength in your legs. Stretch your chest between your shoulders and gently tilt your chin upwards while sliding the shoulder blades down the back. Hold for ten breaths.

Standing plank pose

Use your desk to support this spine-lengthening and hamstring-stretching pose. Place your hands shoulder-width apart or wider at the desk edge. Step your feet back until your feet are directly under your hips. Hold ten breaths to allow this pose to help you undo all the negative effects of sitting.

Standing forward bend

Stand next to your desk, with feet firmly on the ground. Bend over in half with soft knees and let gravity take over. Hold for at least 20 seconds and sway gently from side to side if it feels good. Allowing your arms and head to hang forward, let your neck and shoulders decompress. Plus, reversing the blood flow will give you extra energy to complete your work day.

Sitting at a desk all day doesn’t have to turn you into Quasimodo. A few feel-good yoga poses and stretches will do wonders for your energy level, tension, posture and confidence!

— Katherine Markohttps://www.thealternativedaily.com/desk-yoga-poses-to-do-at-the-office

Thank you for reading 🙂

Advertisements

How Much Exercise~ Information

HOW MUCH EXERCISE DO YOU NEED TO DO?

To stay healthy, adults aged 19 to 64 should try to be active daily and should do:

  • at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.

All adults should also break up long periods of sitting with light activity.

Source: NHS 

Thank you for reading 🙂

Back Fat~ Exercises

Back Exercises You Can Totally Do At Home

at home back exercises for back fat

Most people head into a workout focusing on the areas we consider the most noticeable—butt, stomach, legs, etc. But here’s a secret: Strong upper-body muscles (and back muscles, specifically) are not only key for an overall defined look, but they’re your best defense against pain, injury, and poor posture for years to come.

Try these eight back exercises at home or at the gym to sculpt a strong, sexy back, and shoulders all at once and reduce the appearance of back fat.

How it works: Three or four days a week, do 1 set of each of these back exercises, with little or no rest in between moves. After the last exercise, rest 1 to 2 minutes and repeat the full circuit 2 more times (3 times total).
You’ll need: A pair of light-weight dumbbells and a pair of medium-weight dumbbells

T Raises

t-raise at home exercise for back fat

This at-home back exercise proves that you don’t need huge weights to make some huge strength gains.

  • Grab a pair of light-weight dumbbells and stand with feet hip-width apart.
  • Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the floor.
  • Bring weights together and turn palms to face forward.
  • Keeping arms straight, lift weights up to shoulder height then lower back down. (Make sure to keep core and glutes engaged the entire time.)

Do 15 reps.

Single-Arm Dumbbell Rows

single-arm dumbbell rows exercise for back fat

Aim to keep shoulder blades down and together and core engaged through this entire exercise.

  • Holding a medium-weight dumbbell in one hand, stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Place right hand on a wall in front of you for balance.
  • Draw the weight up toward chest by bending left elbow straight up toward the ceiling. 

Do 10 reps per side.

Delt Raise

rear delt raise exercise at home for back fat

This at-home back exercise is all about control. To get the most out of the move, focus on eliminating momentum and utilizing your back rather than arm muscles.

  • Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent.
  • Shift hips back as you lower torso until nearly parallel with the ground.
  • Turn palms to face each other, bend elbows, and lift weights up to shoulder height.
  • Gently lower back down, keeping core and glutes engaged during the entire movement.

Do 10 reps.

Plank with Lateral Arm Raise

plank with lateral arm raise at-home back exercise for back fat

Moving your limbs away from your core makes this back exercise an abs workout and balance challenge, too.

  • Start in a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart.
  • Keeping hips as still as possible, lift one arm up to shoulder height.
  • Return to center, then lift the other arm to shoulder height. (Draw belly button up and in and keep your body centered.)

Do 10 reps per side.

Push-Up Hold

push-up hold best at home back exercises for back fat

Rather than cranking out hundreds of reps, incorporate more isometric back exercises in your at-home workout to help build muscle.

  • Start in pushup position with hands slightly wider than shoulder width, feet hip-width apart. Your body should form a straight line from heels to head.
  • Bend elbows and lower body until hovering a few inches above the ground. Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath.
  • Lower back down to your lowest point, holding for 1 deep breath.
  • Return to your half-way point for one more hold.

Do 5 reps.

Back and Booty Blasters

locus lift at home back exercise for back fat

While this move focuses on your glutes, hamstrings, and inner thighs, it’s also a great at-home back exercise too. (P.S. the muscles along the entire back of your body are called the posterior chain.)

  • Lay flat on your stomach. Lift your chest up, arching your back and interlacing your hands behind your back.
  • Lift your hands and legs up, touching your heels together.
  • Slowly move your legs apart and bring them back together.

Do 20 reps.

Twister

chair pose back fat exercise at home

Time for a round of twister—but in the form of an at-home back exercise. This chair pose will stretch and strengthen your back while the rotations will hit your obliques.

  • Squat into chair position with hands in prayer pose in front of chest.
  • Twist your torso to the right while remaining in chair pose, and place the left elbow on the outside of the right knee. The other elbow should be pointing to the ceiling. 
  • Hold for three breaths, then return to center. Repeat on the other side.

Do 4 reps.

Pilates Press

Pilates press back fat exercise at home

You’ll seriously sculpt your chest, too, while doing this back exercise—as long as you don’t let your hips drop when you lower to the ground.

  • Start in push-up position and bend one leg behind you so the bottom of the foot is facing toward the ceiling.
  • Lower your body to the ground by bending your elbows, keeping your back straight.
  • Push yourself back up.

Do 10 reps per side.

Thank you for reading 🙂

No Comments

Categories: Exercises

Tags:

Exercise~

This Single Move Targets Your Butt, Legs, AND Core

a close up of a person: The single leg deadlift is a classic strength move that works all the muscles in your legs, along with your core. Plus it challenges your stability and balance. Here's how to master the move.

© Kathryn Wirsing The single leg deadlift is a classic strength move that works all the muscles in your legs, along with your core. Plus it challenges your stability and balance. Here’s how to master the move. Reasons to get flustered at how surprisingly difficult a task turns out to be: Helping your kid with basic algebra; playing that peg board game at Cracker Barrel; and attempting a basic single-leg deadlift without weights.

After all, all you’re doing is hinging at the hips-minus the added resistance from a dumbbell, no less. But the balance and stability required in this basic move will eat up your glutes, your nervous system, and your ego. So obviously, you have to try it ASAP.

How To Do A Single-Leg Deadlift

How to: Stand with both feet under hips. Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee. Begin to drive your left foot back like you’re stamping the bottom of your foot on the wall behind you, keeping your leg straight. Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor. Keep your arms straight, at shoulder height, and perpendicular to the floor at all times. At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until you’re standing again. That’s one rep. Repeat all reps on one side, then switch legs.

Reps/sets for best results: Single-leg deadlifts are super versatile depending on your goal and skill level. If you’re just starting out, begin with three sets of 10 reps, no weight, with 90 seconds of rest in between.

Once you start to feel comfortable with the balance component, you can work toward goals: If your goal is muscular endurance, hit three sets of 15 to 20 reps with just 60 seconds rest in between. If you’re aiming for strength, add some weights (dumbbells or barbell) and shoot for three sets of five to six reps, with three minutes of rest in between. If you’re looking to increase muscle size, add weight, and do three sets of 8 to 12 reps with 90 to 120 seconds rest in between.

Form tips: Be sure to keep your body in a straight line at the bottom of the move. “When your body is parallel to the floor and leg is extended behind you, the hip has a tendency to roll up toward the ceiling-you want to prevent it from rotating at all,” says Matt Pippin, CSCS, strength and mobility coach at Pippin Performance in San Diego. Try this cue: Imagine you have a glass of water (or wine!) resting on your low back when you hit the bottom of the move-don’t let it spill.

Even with no equipment, this move is a burner, Pippin says. But as you progress, you can add dumbbells or kettlebells to each hand.

Benefits Of Single-Leg Deadlifts

Single-leg deadlifts work all the major muscles it’s two-legged namesake does: the hamstrings, gluteus maximus, gluteus medius, ankles, and the core. But while it challenges the same muscles, if you use lighter weights (or none at all), it puts way less stress on the spine, says Pippin.

Plus, one leg adds a balance and stability challenge, so there’s an increase in the glute demand (read: better booty builder). And that higher demand is the real selling point of this burner: “If you want to be able to do things like run, walk, and jump, you need a strong posterior chain-aka, all the muscles of the back side of the body,” Pippin explains.

Get Fit

Make Single-Leg Deadlifts Part Of Your Workout

Work this move into your routine two to three times per week (on the higher end for building strength, the lower for overall wellness).

The balance and stability will work your nervous system, so it’s good to get after it at the beginning of your routine when you’re still fresh, Pippin says. However, as long as you’re not adding any weight, you can definitely incorporate this move as a finisher to “empty the gas tank,” or as part of a HIIT routine to keep your heart rate elevated.

This move pairs well with any other single-leg-dominant exercise, like lunges, single-leg hip thrusts, or lateral lunges. For a total-body day, try single-leg deadlifts with unilateral upper body exercises (i.e., single-arm press, single-arm rows).

And remember, this move is not as easy as it appears. One way to make it easier: Stand near a wall, chair, or something close to help with balance. “You can get comfortable with the movement pattern first,” Pippin says, “Then remove the object and master the balancing component.” Whatever variety you choose, get ready to feel the booty burn.


Thank you for reading 🙂

No Comments

Categories: Exercises

Tags:

5 Simple Exercises For You

Exercise 1: Chair Squat

chair squat

A study found in the European Journal of Preventative Cardiology found that the ability to get off the floor without using your hands was a key indicator of whether participants were more likely to die prematurely. With this exercise, you’ll develop that ability while building strength in your legs and working on your balance—and if you stumble, you’ll land safely back in the chair.

How to do it: Stand in front of a stable chair with your feet about hip-width apart. Imagine that you’re holding a bag of groceries, and there’s a door ajar behind your butt. Bump your butt backwards as if to open that door—this initiates a hip hinge, keeping your weight in your heels and your back flat. Keep pushing your hips back to sit down in a controlled manner without using your hands. Now, sitting up straight in the chair and keeping your weight in your heels, forcefully stand back up.

To make sure it’s a powerful move, try to stand up quickly. Even if you can’t, try to muster all your strength in the first moment of the standing movement, so you’re using your strength from the start. And to keep it powerful, don’t do all of your repetitions quickly. Once you sit back down, compose yourself, reset and push up forcefully again. Repeat this for five sets of five repetitions each day, resting a full minute between sets.

Exercise 2: Glute Bridge

glute bridges

The glutes are one of the biggest muscles in the body, but because we sit so much, many people suffer from what has been called “gluteal amnesia,” where the butt doesn’t do the work it’s supposed to. Being able to fire the glutes can help keep your lower back in place, reducing your risk of pain. And despite the booty focus of many female workouts, women actually have, on average, less gluteal and hip muscle mass than men, according to International Orthapedics. A simple glute bridge, though, can help you “remember” how to use your glutes, develop more muscle and because it’s safe to do forcefully on the ground, make that butt muscle powerful.

How to do it: Lie face-up on a mat with your knees bent and feet flat on the floor. Place your arms at your sides, palms up. Keeping your feet flat on the floor, squeeze your glutes to raise your hips forcefully off the floor until your body forms a straight line from your knees to your shoulders. As you’re lifting, keep your knees and thighs parallel—don’t let them pull together. This will engage your hip musculature. Pause for a second at the top of the exercise, and then slowly return to the start position. As you’re raising up, don’t let your heels come off the floor.

To make sure it’s powerful, take a beat between repetitions, just as with the chair squat. Concentrate on pushing the hips up rapidly, and control the descent down. Perform three sets of five to eight repetitions of this exercise each day.

https://leaf.nutrisystem.com/power-exercises/

Exercise 3: Elevated Pushup

push ups

If you can’t do a bunch of pushups without struggling, elevating your hands can help make the movement easier and allow you to perform the exercise while recruiting force in a powerful manner. It can also help you keep your form in check, which can reduce your risk of shoulder injury and give the benefits you’re really looking for.

How to do it: Place your hands shoulder-width on the arm of a sofa or the second step of a staircase. In this position, assume a straight body line from head to heels. Bend your elbows to lower your body until your chest reaches your hands, maintaining the rigid body line throughout the movement. Press forcefully back to start, maintaining the body line. Try for five reps to start, working up to five sets of five reps. Once that’s too easy, try the exercise with your hands lower—maybe on the first step of the staircase.

Exercise 4: Medicine Ball Chest Pass

medicine ball throw

The next two exercises require some equipment, but if you can get a medicine ball, it’s really fun: Throwing the medicine ball won’t just build power, but will make you feel powerful. It can be great for stress relief, too! If you can, try to find a soft-sided medicine ball that doesn’t bounce—instead, it will hit the wall and fall to the ground. This is easier to handle than trying to dodge or catch the ball as it returns to you. As with the other exercises, don’t let this medicine ball work become cardio—it falls under the power exercises category, so each repetition should be powerful! Take a second between reps to compose yourself, get reset, and throw the ball with power.

How to do it: Stand with knees slightly bent facing a wall three to four feet away, holding a medicine ball at the chest with both hands. Press both arms forcefully forward to push the ball away from you at the wall. Retrieve the ball, reset, and repeat. This exercise can also be done while seated. Perform five to eight throws.

Exercise 5: Medicine Ball Slam

power exercises

As with the chest pass, take a moment to rest between power exercises so you’re composed and ready to throw the ball with maximum power!

How to do it: Stand in the same position as you did for the chest pass, holding the ball in front of your chest. Raise your arms up over your head, and then forcefully slam the ball down in front of your feet. Retrieve the ball, reset, and slam it again. Perform one set of eight reps.


Thank you for reading 🙂

Tighten Your Arms~Exercises

5 exercises to tighten and tone your arms for summer

Add this 10-minute upper body routine to your regular workout to tone flabby arms for summer.

Adding exercises that focus on the biceps, triceps and shoulders will help sculpt your arms for tank top season.John Duarte / Getty Images/Tetra images RF

May 30, 2019, 12:29 PM ETBy Stephanie Mansour

We all have those trouble zones we’re self-conscious about and want to tone up. Perhaps it’s your midsection or your glutes. For many, upper arms top the list, and this is the time of year this insecurity is brought to light.

The good news is that by adding the right exercises to your workout routine you can start strengthening the muscles in your arms rather quickly. One of my clients added a 5-minute arm routine to her typical workout routine and noticed a change after just three sessions. Within a week she already felt more confident in her sleeveless tops and dresses.

If tightening and toning the arms is on your list of summer goals, try adding these exercises to your fitness regimen three times a week. I recommend performing them with 3-5 pound dumbbells. Remember that some exercises may be easier than others, so it’s okay to alternate between weights based on what feels right for your body.

My favorite way to put these exercises together is to perform one set of 10 repetitions of each, and then repeat the whole circuit three times. In the end, you’ll complete 30 repetitions total of each exercise.

Bicep Curls

The bicep curl is the quintessential arm exercise. It tones and strengthens the front of the arms, which many people associate with the ability to “flex a muscle.”

To perform this exercise, grab your dumbbells and start with your arms by your sides. Hug your elbows in towards the side of your body, and then curl the weights up towards your shoulders. Be careful not to let your arms swing. (If you need to swing your arms and use momentum to get the weight up, you are likely using too heavy of a weight.) Repeat this 10 times, and complete 3 sets total throughout your workout.

Tricep Kickbacks

The triceps are what people are referring to when they say that their arms are flabby. This is the part of the arm that jiggles when you wave. (During one of my workout segments for the “Today Show,” Kathie Lee called them bat wings!) In order to tighten this area and reduce “jiggle” it’s necessary to strengthen the backs of the arms. The most basic dumbbell exercise to accomplish this is a tricep kickback. Holding weights in both hands, lean forward with a flat back. Hug your elbows in towards your sides and pull them up towards the ceiling. Keeping your elbows still, kick the weight towards the back of the room by moving the lower half of your arm back and up towards the ceiling. Hold for a second, feeling the back of your arm tighten, and then release back to the starting position. Repeat this 10 times, and complete 3 sets total throughout your workout.

Hug a Tree

This exercise works the biceps from a different angle, while also working the sides of the chest (and that pesky area by the armpits) and sculpting the shoulders. Hold the weights at shoulder height, parallel to the floor. Relax the shoulders down, and then hug the arms towards the front of your body as if you’re hugging a tree. Keep the elbows level with your shoulders — don’t let them dip down — and be conscious of the shoulders starting to raise up towards your ears, which means the weight is too heavy or you’re too fatigued. Repeat this 10 times, and complete 3 sets total throughout your workout.

Serve the Platter

This move is a three-in-one, working the biceps, shoulder and chest. Start with your arms at your side, bending your elbows at 90 degrees. Reach the arms forward, straightening them as if you’re serving a platter, then reach them out to the sides in a “T” position, back to center, and then pull them back in towards you. Keep the palms facing up the entire time. Repeat this 10 times, and complete 3 sets total throughout your workout.

V’s

The ultimate toner for the front of the shoulder is the V exercise. For this exercise, hold your dumbbells down at your hips. Then reach the weights forward and up on an angle, drawing a V, and then release them back down towards your hips. Keep the arms straight throughout the entire exercise. Repeat this 10 times, and complete 3 sets total throughout your workout.

Thank you for reading 🙂

2 Comments

Categories: Exercises

Tags:

Yoga~ Lose Weight

a man looking at the camera: Experts Agree: Yoga Can Help You Lose Weight, Especially If You Do This Type of Practice
https://www.msn.com/en-us/health/weightloss/experts-agree-yoga-can-help-you-lose-weight-especially-if-you-do-this-type-of-practice/ar-AAB2EcG?ocid=spartandhp

Yes, You Can Lose Weight With Yoga

“Yoga can be a good source of exercise,” said Jorianne Numbers, MS, an exercise physiologist with Northwestern Medicine. At the most basic level, she said, yoga is a form of movement that helps you burn calories, which is a major part of losing weight (though your exact amount burned will depend on your height, weight, and gender).

But there’s more behind yoga’s relationship with weight loss than first meets the eye. An effective practice also fosters a mind-body connection that makes you more mindful in every facet of your life. “Yoga brings you into a heightened state of awareness,” explained Lara Heimann, physical therapist, yoga instructor, and founder of LYT Method, a yoga certification program. Moving through different poses and holds increases your awareness of your body, and that can translate to other effective weight-loss habits, like eating healthy, which is key for losing weight no matter what exercise you’re doing. (Try this two-week clean eating plan to get started.) “The congruency between mindfulness on and off of the mat is what can make yoga more effective for weight loss than other forms of exercise,” Lara told POPSUGAR.

Yoga has long been regarded as an effective way to relieve stress, and that on its own can be a weight-loss tool. “Having a less stressful life, and fewer stress hormones such as cortisol, can help anyone lead a healthier lifestyle,” explained Liza Janda, a certified yoga instructor at Yoga Janda. Cortisol is an appetite stimulant, hence why we tend to eat (and overeat) when we’re stressed out and to crave unhealthy foods in particular. A relaxing yoga practice can help you deal with stress in a healthier way and even avoid it, and the related weight gain, altogether. (Try this relaxing yoga sequence or one of these stress-busting yoga videos to see for yourself.)

Which Practices Are Best For Weight Loss?

If you’re looking for pure calorie burn, our experts agreed that fast-paced Vinyasa yoga is the practice to choose. “A good Vinyasa class will take you through a variety of movements, with a focus on integrating your core and weight-bearing on your hands and feet,” Lara explained. Imagine a classic flow from plank to tricep push-up to upward facing dog – you’re getting a core burn, working your triceps, then using your arms to hold up your bodyweight as you stretch. This kind of weight-bearing move “increases heart rate and builds muscle,” Liza told POPSUGAR. The more muscle you build, the more calories you’ll burn even after you’re done exercising.

Power yoga is another good choice, Jorianne told POPSUGAR, though it’s more intense and better suited for people who are already in good shape. “In power yoga, there is less meditation and more of a focus on standing poses and faster-paced movement,” she explained. Your heart will pump even harder than in a Vinyasa class, which is good news for losing weight; Liza recommended aiming for a heart rate that’s 55 to 85 percent of your maximum to get the most calories burned out of a class. (Use this guide to calculate your max heart rate and find your target zones.)

And what about hot yoga? “Vinyasa classes burn more calories than the hot yoga,” Lara told POPSUGAR. “Hot yoga makes you feel like you’re working harder than you actually are because your body is just trying to thermoregulate.” Basically, sweating more doesn’t mean you’re burning more calories. “The sweat you produce should come simply from physical exertion,” Liza said, not from temperature.

A more gentle yoga class, such as Hatha, won’t burn as many calories. But it can benefit your mental health and decrease stress levels while helping you be more mindful, all of which have weight-loss benefits as well.

How Often Should I Do Yoga to Lose Weight?

For the best weight-loss results, Liza recommended doing yoga three times a week. Continue to stay active and get your heart rate on the other three to four days as well, whether through cardio, weightlifting, or HIIT workouts of 45 minutes to an hour. (We recommend this dance workout for cardio, this Nike weightlifting workout, and this belly-targeting HIIT circuit, all 45 minutes in length.) And keep your nutrition in mind, too. “Exercise alone without dieting makes losing weight hard,” Jorianne said. “Weight loss occurs when you burn more calories than you consume.”

Thank you for reading 🙂

2 Comments

Categories: Exercises

Tags:

Yoga Poses For Osteoporosis

One of the biggest concerns people begin to have as they age is osteoporosis. Just the thought of the bones breaking owing to even a nudge is painful, imagine going through it! Is yoga good for osteoporosis? Research states that yoga can help reduce the symptoms of osteoporosis or even reduce the condition. Let us dig a little deeper and figure out the connection between yoga and osteoporosis.

What Is Osteoporosis?

Osteoporosis is a degenerative disease. In this condition, the bones are weakened, and you are at a constant risk of having fractured bones. People have the highest bone density in their early 20s. As you age, the bone mass reduces due to various reasons. When there is too much breakdown of the bones and too little is built back, the bones tend to get brittle, resulting in fractures. Low levels of estrogen in women, low testosterone levels in men, lack of calcium, and vitamin D, sedentary lifestyles – all of these can be causes of osteoporosis.

Yoga is a sort of strength training that helps you balance and align your body the right way. When your body is properly aligned, and you can balance, you automatically reduce probable injury. The standing poses strengthen your hips, which are sometimes the most affected by osteoporosis. Mild back bends build strength in the spine and decompress the vertebrae. Yoga also improves the circulation of blood in the body, which means better absorption of nutrients. But to benefit from yoga for osteoporosis, you have to practice it for 30 days at least five days a week. Having said this, you should not overdo the practice either. Start slowly with simple asanas, and then increase the time and the level of difficulty as you progress. You will notice significant changes eventually. But beware of some yoga poses to avoid with osteoporosis! You must consult your doctor before you begin yoga. You should also speak to your yoga instructor about your condition before you start practicing.

7 Powerful Asanas In Yoga For Osteoporosis

Also Known As – Padahastasana, Hasta Padasana, Standing Forward Bend

Benefits – This asana stretches, tones, and strengthens the bones in the lower spine, legs, and hips. It also ensures that every part of the body is oxygenated and balanced. It works on the reproductive system and improves hormonal imbalances. Just ease into the asana. Do not push yourself too much when you begin, or else you will be left with an injury. With practice, you can progress.

2. Virabhadrasana II

4. Utthita Parsvakonasana

7. Urdhva Dhanurasana

Also Known As – Chakrasana, Wheel Pose, Upward Facing Bow Pose

Thank you for reading 🙂

x
error

Enjoy this blog? Please spread the word :)

error: Content is protected !!
Mws R Writings
%d bloggers like this: