#pacing vs lung capacity

[badninken]

Ok but, Kid and Killer have been drowning for two slow-paced episodes straight now and I'm just wondering if anyone is going to do anything about that soon? Like, I'll start a petition or a crowd funding campaign to get whatever resources necessary to get them pulled the fuck out of that water they're submerged in. Raising awareness for Kid pirates actively drowning in the background while everyone else is discussing soup. Please save them soonish.

[blorbocedes]

I saw (I think) jenson say that max is the most naturally talented driver he's ever driven with(through Sophie and jos), do you think max is more natural talent or grueling training he went through as a kid? Very nature vs nurture question lol

as an anthropologist they'd take my degree away if I say nature. so let me break it down. of course max is once in a generation talent, but what does that mean? he didn't come out of the womb knowing how to drive a car. it's not encoded in his dna, simply bc his parents were in the same occupation. hamilton's parents weren't racers. that veers into biological essentialism, when what it really is - having both racing parents is max was exposed to that environment from a much younger age and had 2 adult who could guide him into racing with different styles. max is not a biological freak of nature like michael phelp's wingspan/lung capacity. driving was something that was learned and perfected upon. you need money to get into karting, yes, but also skill. there's so promising talents that never made it. this ofc is not an endorsement of jos' parenting styles; max is the rare success story where other kids in that position would and have burned out. but my point in talent needs to be honed with perseverance, endurance, hard work, and yes luck too. max is someone who lives and breathes racing, when he has his free time he's fucking sim racing. brasil was a culmination of his talents on show, yes, but early in the season before the mcl even truly showed its pace max clocked lando as his challenger and since then he has been driving the championship to mitigate losing it. that's not just talent, that's brains at work too -- like the risk assessment that a lando at p2 is worth whatever penalty he may get for driving him off, because he believed he was fast enough to come back into points. the point I'm making re: gruelling childhood training is that it's not like max ever stopped working on his racecraft. even when he was winning every race in 23, he said he wanted to improve on previous races, win with larger margins, he was his own competitor. the max of today is a better driver than the max of 2016 as a result of that

I don't disagree with jenson's assessment, max certainly has "it" and it's something you either have or you don't. but the term natural talent also soothes their ego losing to max, ahhhh I couldn't have competed with what Nature gifted him. it downplays the mountain of work that's behind honing that natural talent into actionable skill.

[thedreamlessnights]

Fixation

Ascended Astarion x F!Reader - NSFW

Synopsis: When a mistranslated ancient spell goes wrong, you're forced to suffer the consequences. Astarion takes a keen interest in your... predicament.

Warnings and tags: 18+ (and I cannot stress this enough), aphrodisiac spell, Spawn!Tav, established relationship, possessiveness. Brief referrals to the Rite of Profane Ascension and Cazador. Fingering, oral sex (receiving), blood drinking, multiple orgasms, slightly rough sex. Brief overstimulation, praise, mild degradation, uses of the terms 'pet' and 'consort.'

Word Count: 4.7k

A/N: And here's the second of my parallel aphrodisiac fics for Non-Ascended vs. Ascended Astarion! It was honestly very interesting to write the differences between them. The Non-Ascended one is much softer than this - please mind the tags!

The book must be hundreds of years old, but it feels warm in your hands. You’ve perused it inside and out, practically memorizing the faded runes. Fixation. It’s a weakness of yours. 

Still, how often is it that you find an ancient book of spells? Who knows if you might discover some long-lost secret buried within the pages. And, yes: you’re bored. 

Your messy translations are not ideal for this sort of thing, which is exactly why you’ve chosen a basic spell to start with. It’s mid-afternoon, quiet and still, the soft glow of candlelight illuminating the room. 

The long-forgotten words flow from your mouth like honey - as if they’ve been waiting for centuries just to be said. Light and sweet, they settle into the room and linger for just a moment. Some spells can be felt in the very air, manifesting as an electric haze that tickles the lungs, but not this one. When the sound of your voice fades away, the only sign that the spell has worked is a gentle heat that settles in your skin.

For a long moment, you kneel, studying the small scrape on your finger and waiting for something to happen. If you’d translated correctly, this should have been a basic healing spell with enough capacity to mend small cuts and burns. An increasingly pleasant heat builds in your veins, but the scrape remains untouched.

It should have worked by now. But if it wasn’t a healing spell, then…

Your eyes turn back to the pages, flickering between the references you’d found and the runes. Something connects. A line you hadn’t seen. A word you hadn’t added. The runes on the page - they’re not for healing, like you’d thought. But if they don’t mean health, then…

You stare at it a moment longer.

Lust. 

“Oh. Oh, gods.”

You rise to your feet like you’ve been slapped. The heat is bearable for now but growing incessantly, and there’s nothing you can do to stop it. No counterspell. No healing potion. Anything you try could just as well make it worse. Which poses the question: what the hells are you going to do?

You suck in a deep breath.

First things first: you need to get out of this room. The air is feeling like it might strangle you. 

The chill of the hall greets you sweetly as you pace up and down the walkway, weighing your options. A spell this simple shouldn’t last long. It’ll most likely linger for only a few hours, then dissipate. It doesn’t seem dangerous. It’s not painful. Not yet, at least.

You could lock yourself in the cellar for the night, but that isn’t exactly appealing. The bedroom wouldn’t work, either. It’s Astarion’s room too, after all.

Astarion. Just the thought of him sends sparks flaring through you. It ladles heat into a very pleasant spot in your abdomen, and something flutters deep in your gut. Gods, what you wouldn’t give for him to be touching you.

But he cannot find out about this. By the hells, he can’t ever find out, because if he does, you will never live this down. Which leaves two options: you can either go to dinner and attempt to act like you’re fine, or you can try to hide away in one of the rooms and wait it out. 

Neither one is ideal. Being physically near him, he’ll be able to read you like a book - which makes dinner a very dangerous concept. But if you neglect to show up at all? He’ll be even more suspect. He’ll certainly seek you out and find out the truth in the end.

So. Dinner it is. 

You’ll just have to keep yourself composed, somehow. If only doing was as easy as thinking. But do you really have a choice?

No, you think. 

You don’t.

As soon as he’s through the door, Astarion’s eyes are on you. They always seem to be, these days. Ever since the Ascension. His dark consort, his right hand. His, for whatever he wants. He never seems to see you like he used to, but the sting of that faded long ago. Another thing lost to the ritual.

“Hello, my treasure,” he greets.

You offer him a smile as he takes your hand, pressing a kiss to the skin. You can only hope he doesn’t notice the fear in your eyes or the way you’re trembling. 

The gods must be on your side, because he’s distracted. The moment he releases you, he’s talking with a servant about something or other. You can barely keep up with the politics of the city on a normal day, much less on one with flaming lust in your stomach.

So you follow him to the table like a puppet, moving to your usual seat opposite his. It seems much closer together than usual. Everything does. He could be across the room, and you’d still feel like he was at your side, his breath at your neck. You’re almost grateful that the near-only things you can consume are blood and wine, because your trembling fingers are not fit to handle a knife.

After you’ve taken your seat, you have to put all of your attention into holding your glass. You’d try to act natural, but you can’t even remember what that feels like anymore. Does your skin look cold enough? Is your smile convincing? Is the picture you’re painting compelling, or will your imperfections give you away?

For a moment, Astarion’s attentions are focused on his papers. Then, with a sigh, he sets them aside and looks at you. He seems bored, more than anything. Not suspicious yet. “And how was your day, pet?” he asks.

Your grip tightens around your glass. “Good,” you manage to say. “I found a new book in the library.”

He raises a brow. “Did you?”

You nod, attempting to bury yourself in a sip of wine, but it doesn’t work. The more he looks at you, the more the feeling grows. Your hands are slick. Your mind feels clouded over. 

“A - ah, book of poetry.” Your voice shakes as you speak, and the betrayal of it is like a dagger in your chest.

He sets down his knife and fork. 

Already? you think, lightheaded and humiliated. Gods - you’d known he’d likely catch on sooner or later, but, really? Not even two minutes in? It’s pathetic.

But you aren’t going to give in yet. Astarion may have the winning card in his hand, but you’re determined to play this game for all it’s worth. So you set down the wine, fold your hands in your lap as if you aren’t struggling with keeping still, and give him your prettiest smile.

The glint in his eye grows. “Really?” he purrs, tilting his head. “I didn’t know you liked poetry.”

And as soon as he’s spoken, his voice is in your mind - words you’d thought you’d forgotten, pressing to the front of your thoughts. 

It’s a poem. A gift from Cazador.

The first time you’d seen his scars. 

“I…” Your voice chokes, and you swallow hard. “I don’t read it often. But I enjoy it, sometimes.”

He hums in response. His eyes are fixed on yours like a predator - watching your every move. Every blink. Every swallow. Every tremble. He’s waiting for you to break. 

You don’t. Not yet.

“And you?” you ask. “How was your day?”

“Oh, you know how it is,” he muses, his hand gesturing indifferently. “The usual.”

But you don’t know how it is. He hasn’t told you a word about his work, and you’ve never invited yourself into it. He leans back in his seat, and his expression molds into something complacent as you struggle to find the right thing to say.

You decide that wine on your tongue will be much better than words. It’s rich and dark, mildly bitter, and heady. It lingers for a long moment after you’ve drunk, sloshing around your glass as you swirl it.

The end is coming. Your body is fighting you tooth and nail. Your hands are shaking, your mouth is dry, and your head is foggy. Setting the wine down shouldn’t be a difficult thing, but it feels like trying to thread a rose stem through the eye of a needle - painful and futile. 

Your wrist twitches. A tiny, incomprehensible mistake. The goblet nicks the edge of the table, your grip loosens, and the next thing you know, there’s wine everywhere. Bleeding over the top of the table. Dripping into your lap. Splashed over your chest. The taste of it is still in your mouth, bitter on your tongue.

“You’ve gotten clumsy, pet,” Astarion says. He places his hands on the table, pushes to his feet, and approaches with a languid stride, amused and possessive in his gaze. You meet his eyes, determined not to break.

He grabs a clean napkin and half-heartedly dabs the wine off of you, stopping to swipe a droplet off your chest with his finger. Then he lifts it into his mouth, never looking away. “You’re trembling,” he says.

“Am I?” Your voice is breathless. “That’s strange.”

His eyes narrow. “Are you feeling alright, dearest?” 

“Me?” you ask, your hands clenching into fists. “Of course I am.”

He stares at you. You stare at him. He raises a brow. You paste on your sweetest smile, just for him. 

“You know,” he sighs, circling behind you, “I do hate it when you lie to me.”

The feeling in your gut is ravenous now. You’re nothing short of feverish, buried in a haze of sheer need. You need him more than you have ever needed before. You will not let yourself have him.

You play this game with him because, no matter what he says, you know he wants you to. You slot yourself in as his pawn, settling into your place, competing with him even though the game is rigged from the start; all because he wants it. He wants you to lose, and to beg for him to touch you. And, gods help you, despite this cruel, vicious thing he’s become, you still want him. 

He reaches out to a loose strand of your hair, tucking it away behind your ear. “I want the truth,” he says, leaning in close. You’re shivering with desire. Every part of you wants him near. You fight the impulse to make a sound, and he steps away.

“I really am feeling fine,” you insist. 

His eyes pass over you. You can feel the way they trail along your features, both analytical and skeptical. His head tilts and he smirks, and you know you’ve lost. Just like he wanted you to. 

His hand comes up to cup your cheek. “Little love,” he murmurs, stroking his thumb along your jaw. His touch is warm, skimming against your skin. “You’ve gotten yourself into quite the predicament, haven't you?” The corner of his lips flick into a smile, but his eyes stay cold as ice. “I know lust when I see it.”

Then, he lets you go.

You want to beg him to come back.

“What a shame,” he muses. “I have so much work to do tonight. You’ll wait for me, won’t you, my sweet?”

You will. You don’t have any choice.

A small sound involuntarily chokes from your throat, and his eyes narrow. “Now, now,” he chides. “Be patient.”

He returns to the doorway, studying your appearance with a smug sort of satisfaction. “Oh, and darling?” he says. “Don’t you dare touch yourself.” 

He pulls the door shut after him, and you stare blankly ahead.

Gods. He’s going to drag this out. You know he will - he loves to see you squirm. But to tell you that you can’t touch yourself? It’s particularly cruel.

But this is where he wants you. You’d lost the game, and this is how you’re paying for it.

The time ticks by. The feeling in your gut grows. You have to squeeze the armrests of your chair to keep them from straying. Heat flushes through every part of your body.

It’s a strange thing, being warm. It’s been months since you’ve had warm blood in your veins. You’d almost forgotten how it felt. It only makes this sensation so much more overwhelming. 

It’s like the sun kissing your skin. It’s like fire, searing through your chest. It’s both pain and pleasure, mingling in your senses. More pleasure, perhaps, if you were allowed to touch yourself. You don’t dare to, not even once. Not even a little. No matter how much you want to.

When the door finally opens again, you let out a rush of air. Relief. Sheer relief. But Astarion doesn’t move toward you. He goes to the papers he’d left on the table, rummaging through them. He finds the one he wants, pauses, then glances at you.

“My, my. Look at you,” he remarks. “Gods below. You’re a mess, darling.”

It’s only then that you realize he’s not coming back yet. He’s not here to touch you.

“Astarion-”

The look he gives you silences your words. Your mouth snaps closed, and you try to resist the urge to sob.

“Patience,” he says. His tone is a warning, low and dark. “Or you’ll get nothing at all.”

The door shuts once more, and this time, a noise breaks free from your throat.

You should have just told him. You’d have lost the game all the same, but he might have taken pity on you. But you’d lied to him. You’d kept it hidden. You hadn’t begged.

His message is as clear as day. This is what you get. This is your punishment.

You’d just had to try out that spell book, hadn’t you? You couldn’t have left it alone? Now look at you. Shaking, clinging onto the chair so tightly that your fingers are beginning to go numb. You feel rabid. Whatever self-control is leashing you is beginning to slip.

Just hold on, you tell yourself. Just until he comes back.

So you wait. Your body feels like it’s on fire, but you wait. 

You’ve just begun to consider touching yourself, consequences be damned, when you finally hear the blissfully familiar sound of Astarion’s voice. 

“I’m here now, my dear,” he announces. “You can stop terrorizing the poor chair.”

He’s standing in front of you, looking down at you with a mix of desire and possessiveness. You have to stare at him for a good ten seconds before you realize that he’s actually there, not just a vision. That your torment will soon be over. 

His words finally connect with your mind and register somewhere within the mess of need. Your hands loosen from their grip, and a soft noise escapes from your lips. From pain or want, you don’t know.

“Kneel,” he says.

Your legs tremble when they stand, as if they might finally give out. You sink to your knees, barely feeling the hard stone beneath you.

Astarion takes two fingers and places them under your chin, forcing you to look up at him. “My pet, do you want me?”

“Yes.” Your voice is hoarse, barely more than a whisper.

“Tell me.”

You swallow hard. “I - I want you.”

“Louder.”

“I want you.”

His head tilts. “Good.”

He drops his fingers. You want to scream at the loss of his touch.

“Get up,” he instructs.

You can barely move, but you do it. Your knees shake. You want to grab onto him for support, but you know you shouldn’t. Not yet.

Instead, his hand wraps around your waist. “Just look at you,” he murmurs, echoing his statement from earlier. His other hand comes up to your mouth, his thumb brushing against your lips. 

Then his hand on your waist trails up your back, up your neck, fisting into your hair. “And all for me.”

He pulls you close and kisses you hard. Bruising. His hand cups your cheek, his grip tightens in your hair. His lips are warm and soft and demanding, coaxing your mouth open as he walks you into the table. The back of your legs meet the edge and you pull away to sit, panting as he sets himself over you, straddling your hips.

His eyes are dark and hazy, trailing over you in a way that makes you shiver.

“Gods, you’re beautiful,” he murmurs, trailing a finger along your cheek. His lips move to your jaw, trailing feather light kisses along the bone, and you tilt your head to give him full access to your neck. He hums an approval into your skin.

You barely feel it when his teeth sink in and draw blood. There’s only a faint flash of pain, a muddled sensation beneath your want. You feel his hand rest on your hip. His gentle, wet tongue, darting out to clean the wound.

If he doesn’t touch you soon, you’re sure you’ll combust.

“Astarion,” you breathe, gripping onto the back of his shirt. You know he heard you, but he keeps kissing down your throat, stopping at your collar bones to brush his lips over them. A sharp nip. An apologetic kiss to soothe the sting.

“Astarion, please,” you repeat.

“Hm?” He doesn’t bother to pull away. He simply undoes the lacing of your clothing without looking and tosses the outfit across the room.

“Touch me,” you beg.

At that, he finally stops kissing you and looks up at you, something dark and hungry simmering in his gaze. “Dearest, I don’t know if you’ve noticed,” he drawls, “but I am touching you.”

You’re in no mood to deal with this - not with the scorching flame inside that will not let up even for an instant. “You know what I mean,” you snap. “Please, gods. Touch me.”

But the more desperate you are, the more he pulls back from you. He gives you a look - half amused, half bored. “But I don’t know what you mean,” he says. “I can’t read your mind anymore, my sweet. Don’t you remember?”

Anger and frustration cloud your vision in a veil of red. A sharp noise chokes through your chest, and you tighten your grip on his shoulders, digging your nails into the skin. “Fuck me, Astarion. Please.”

The corners of his mouth flick into a self-satisfied smile. “You’re lucky I like you, little love,” he murmurs, easing your legs apart with his thigh, and you sigh in relief, relaxing into his touch as he returns to kissing your neck. “But you wouldn’t deny me a taste, surely?” he asks. “I want everyone in the city to hear you screaming my name.”

And then he drops to his knees.

You’re left shivering with need, so desperate that your vision seems to be clouding over. The top layer of your clothing has been removed, but you’re still in your smallclothes, and he of course takes his sweet time with you. The feel of his tongue through the fabric of your smalls, so desperately close to where you need him to be - but not there, not yet there - is all but maddening. You fix your hand into his hair and try to relax, but you’re so tightly-wound that you feel like a rope about to snap.

How the hells are you supposed to relax when the sweet friction of his mouth is pressing against your clit - when he’s on his knees for you, his grip on your thighs bruising and almost, almost perfect? You could come like this, riled up to the point of climax, but that would be too easy. He’d never let it be that easy.

Instead, he brings you to the verge of orgasm, bites at the tender flesh of your thigh, then pulls away.

“Gods,” you mutter, caught between feeling like the tiniest action will send you into waves of pleasure and simultaneously feeling like you’re going to black out. “Astarion-”

“Shh,” he says, still on his knees. “Relax, pet.”

Out of the two of you, he’s in the more vulnerable position, but you’d never know it from the way he’s practically holding you down on the top of the table - from the way his eyes are devouring you, practically daring you to protest. 

You know him. The more you rebel, the less he’ll give you. So you don’t. You force yourself silent and suck in a breath or two, trying to remember the way oxygen tastes, trying to keep the dam inside you from bursting open.

A small sob breaks free, but aside from that, you’re a statue. A lustful, slightly relaxed statue. It’s all you can give, and it must be enough, because he finally pulls your smalls off of you. 

They’re so wet from his tongue and from your arousal that they stick to you, and you can see the way his gaze darkens. The way he swallows, taking in a deep breath and setting them aside. He could keep you here all night, but he’d be torturing himself, too.

He starts slowly again, and with every graze of his warm fingers, with every brush of his skin against yours, your body bucks into his touch. It doesn’t matter where or how brief; it’s just the silky trailing of his fingertips over your abdomen, your body is still chasing the minimal pleasure his presence gives you. If it’s his thumb against your clit, your body still shudders the way you know he wants you to.

When his tongue finally, finally meets your clit, you let out a sharp gasp and have to physically stop yourself from following that feeling, from grinding against his mouth the way you so desperately want to. Your nails dig into the tablecloth, but you let him keep his own pace. His own agonizing, teasing pace. 

One finger, slipping inside of you, finding the electrifying spot inside of you that has you moaning his name, your hand tightening in his hair and your hips bucking of their own accord. Then one becomes two. A slow, even rhythm of thrusting that slowly grows harder, faster, deeper. 

He brings you right back to the edge, and this time, he lets you come. 

Your body tenses. Your grip tightens even more. He groans against you, and the vibrations of it course out through your skin. The rope of tension pulls and pulls and pulls until it finally snaps, leaving you shuddering and mindlessly crying out, his name leaving your mouth like a mantra. 

Just like he’d said it would. 

Your consciousness seems to float away from your body - a blinding, sharp pleasure that comes to you in a pulsing, ambrosial wave. When you come down, you’re still burning. The fire wanes a little, but won’t be sated. Not that easily. In many ways, it’s just like Astarion. Running you through, filling you with need, and not letting you go until it’s done with you.

When you come down, you find yourself with wet thighs and covered in sweat, your breath pulling unnaturally from your lungs until you’ve recovered. You’re still shaking, and Astarion is still between your legs - licking at sensitive skin. 

You whimper, and he finally pulls away, his pupils blown wide and an impatience to his expression. Possessiveness. Need. He rises to his feet and winds a hand in your hair, pulling your head back with a grip that borders on painful.

He doesn’t say a thing, but his gaze speaks volumes - the glittering, dark ruby of his eyes, the almost removed way he observes you, eyes trailing over your face. Studying how he’s ruined you, no doubt.

He releases his hold on you, and though you can see his erection through his trousers, his movements are slow - methodical, almost. When he speaks, his voice is low and dark.

“Come here, my sweet, little consort.”

And you do. With your still-shaking legs, you slide off the table and take a step closer, unsure how near he wants you. 

“Turn around,” he instructs. 

And you do.

You only register his hand on the nape of your neck when your cheek connects with something hard. The table. He’s bent you over it and is standing behind you, and the impact barely smarts in comparison to the heat that floods between your legs.

“You like it like this, don’t you?” Astarion muses, dragging a finger along your spine. “You want everyone to know who you belong to. You want me to fuck you into this table and let everyone hear how much you need me.”

And you can’t even argue with him. You can’t argue, because you know he’s right - and he knows it, too. 

You swallow hard, back arching toward his hand. “Yes.”

He’s silent for a moment, tracing his hand along your back. Then he presses his thumb to your clit and you mindlessly grind into him, barely resisting the urge to beg him to just fuck you already.

Then you hear fabric shifting, and your whole body tenses in anticipation of him. 

He’s not gentle, and he’s not tender. He sheathes himself into you in a single, harsh thrust that has you crying out, your hands scrabbling for something to grasp for support but finding nothing. 

“Gods,” he growls, his grip settling on your hips and pressing into the skin as he sets a rough, punishing pace. His voice is breathless when he speaks. “You look so pretty for me, pet. Bent over like this. Say my name for me, won’t you?”

You can barely choke out the sound between his thrusts, but it comes out of you nonetheless. “A… A-star-ion-” 

“Good,” he says, and then his pace turns brutal, every thrust sending your cheek scraping against the table. There’s pain, but you barely feel it - not against the burning pleasure of him inside you, filling you up, and not against the fire in your skin that’s building to a boiling point again.

Over and over.

His breathing is getting faster. His grip on you is ever tightening, sure to leave a number of tender bruises for the morning. He’ll kiss them, then, draw his fingers over them in admiration, but for now: he groans and grips at your hair again, and you sit there and take every inch he’s giving to you until you can barely stand it - the sweet, delectable friction of him inside you, the vulgar, wet noises that echo around the room. Evidence of how much you want him. How close you are.

“Tell - tell me you’re mine,” he says through gritted teeth.

“I’m yours.”

He thrusts even harder, and it vaguely occurs to you that you might not be able to walk tomorrow. You can feel the tell-tale signs of him getting closer - the tensing of his thighs, the panting as he approaches climax, the moans he’s letting out. He pauses mid-thrust and trembles for a moment before he slams back into you once, twice - three times.

That’s all it takes to send you over the edge with him, clenching around him, barely conscious of the table under you, barely conscious of the fact that both of you are in the dining room and almost certainly the servants are able to hear what he’s doing to you.

You can feel him seeping out of you, trickling down your thighs, and you go slack against the table, gasping and trying to remember how to breathe.

He finally releases your hair and pulls out of you, paying no mind to the way you wince.

You definitely won’t be able to walk tomorrow.

“What a good little pet you are,” he remarks, smoothing your hair away from your neck and placing a kiss to the nape. When he speaks again, his voice has gone to that pouty, condescending tone that he sometimes uses. “You wouldn’t dream of doing that to me again, would you, my treasure? Lying to me? Hiding your own pleasure from me? And at my table, nonetheless.”

You attempt an answer, but it comes out as nothing but a helpless whimper.

“What was that?” he asks. 

“No,” you breathe. 

“Good.”

He straightens, running a finger between your legs - no doubt studying the mess he’s made of you.

“Get up,” he says. “We need to get you cleaned up.”

You unstick yourself from the table, legs trembling, and as his gaze travels over you once more, you have a deep, sudden feeling in your gut. It’s too easy. Too easy for you. Even after all the torment you’d faced earlier, stranded and desperate in your chair, it’s not enough. He’s not done with you yet. 

And if you know him at all…

It’ll be surprising if he’s finished with you before morning.

[healthandwellnessblogsposts]

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What is HIIT? HIIT involves short bursts of intense exercise followed by rest or low-intensity recovery. For example, sprinting for 30 seconds followed by a 30-second walk, repeated for 15-20 minutes. This type of workout pushes your heart rate to near-max levels, making it a powerful way to burn calories quickly.

Benefits of HIIT Time Efficiency: HIIT sessions typically last between 15-30 minutes. Perfect for those with a tight schedule. Calorie Burn: The high intensity of HIIT burns more calories in less time. Afterburn Effect: HIIT increases your metabolism for hours post-workout, thanks to Excess Post-Exercise Oxygen Consumption (EPOC). Muscle Preservation: Incorporating bodyweight or resistance exercises helps preserve or build muscle mass. Cardiovascular Fitness: Improves heart and lung capacity by challenging your cardiovascular system. What is LISS? LISS involves steady, moderate-paced cardio for a longer duration, typically 30-60 minutes. Activities like walking, swimming, or cycling at a pace where you can maintain a conversation fall into this category. LISS is low-impact, making it accessible to everyone, including beginners and those recovering from injuries.

Benefits of LISS Low Impact: Gentle on joints, ideal for recovery or individuals with joint pain. Endurance Building: Improves aerobic capacity over time, perfect for long-distance training. Sustainable: Easier to maintain as part of a long-term fitness routine. Fat Burning: During LISS, the body primarily uses fat for energy, aiding in gradual fat loss. Mental Health: The steady pace can reduce stress and offer a meditative experience. Which One Should You Choose? For Fat Loss: HIIT burns more calories in less time, making it effective for rapid fat loss. However, combining HIIT with LISS can yield sustainable results. For Endurance: If you’re training for long-distance events, LISS helps build stamina and aerobic capacity. For Busy Schedules: HIIT's shorter sessions are perfect for those who need an efficient workout. For Low-Impact Exercise: LISS is better if you prefer gentler workouts or are recovering from an injury. Combining HIIT and LISS A balanced workout plan can incorporate both HIIT and LISS for maximum benefits. For example, do 2-3 HIIT sessions and 2 LISS sessions per week. This combination boosts fat loss, enhances endurance, and minimizes the risk of burnout or injury.

Ultimately, the best cardio is the one that fits your goals, lifestyle, and preferences. Whether you prefer the intensity of HIIT or the steady pace of LISS, staying consistent is key to achieving your fitness goals.

For more in-depth insights, visit

[thirdoasttraining]

Remember that moment during your last race when your legs transformed into concrete pillars and your pace plummeted? Welcome to your lactate threshold boundary - the physiological gatekeeper determining your race day potential. Lactate threshold represents more than just a training metric. This crucial physiological marker dictates the ceiling of your sustainable race pace. Many runners mistakenly view their threshold as a genetic limitation, yet science reveals a different story. Your lactate threshold responds remarkably well to targeted training interventions. The numbers tell a compelling story. Structured threshold training yields impressive gains - research demonstrates improvements of 10-20% within 8-12 weeks of dedicated work. These gains translate directly to faster race times and stronger finishes, whether you're tackling your first marathon or chasing a new personal record. Elite athletes have long recognized lactate threshold as the cornerstone of endurance performance. Through years of testing and refinement, they've developed proven strategies for pushing this critical boundary. This comprehensive guide breaks down seven science-backed methods to elevate your threshold, complete with practical protocols adapted for runners at every level. Lactate Production vs Clearance Image Source: Frontiers Tired of viewing lactate as your performance enemy? Science reveals a fascinating truth - lactate serves as a powerful ally in your training arsenal. The secret lies not in avoiding lactate production, but mastering the intricate dance between production and clearance. Understanding Lactate Metabolism Picture your muscles during a challenging tempo run. With each stride, they're orchestrating a complex metabolic symphony. Lactate flows continuously through your system, even during your easiest recovery jogs. During those lung-burning threshold intervals, your muscles transform into powerful lactate factories, simultaneously producing and clearing this vital energy source. Factors Affecting Lactate Production Your body's lactate response depends on several key training variables: - Exercise Intensity: Those explosive track repeats trigger fast-twitch fibers, ramping up lactate production - Muscle Fiber Type: Fast-twitch speedsters produce more lactate than their slow-twitch endurance counterparts - Training Status: Elite marathoners generate less lactate at marathon pace compared to recreational runners - Glycogen Availability: Full glycogen tanks enable higher lactate production rates Improving Lactate Clearance Ready for the game-changer? Your lactate clearance capacity proves far more trainable than production rates. The magic happens through your lactate shuttle system - specialized transporters (MCT1 and MCT4) moving lactate between muscle fibers like a well-orchestrated relay team. Three proven strategies boost your clearance power: - Build Your Aerobic Base: More mitochondria translate to superior lactate processing - Train at Threshold: Regular threshold sessions optimize clearance efficiency - Include Recovery Intervals: Strategic rest periods enhance lactate removal Understanding the production-clearance relationship transforms your training approach: Intensity Level Production Rate Clearance Capacity Easy Pace Low High Threshold Pace Moderate Moderate Race Pace High Variable Modern threshold training targets your body's lactate processing capabilities rather than attempting to limit production. This revolutionary understanding spawns new training methods, optimizing your ability to harness lactate as premium race-day fuel. Zone-Based Training Approach Image Source: TrainingPeaks Those numbers flashing on your heart rate monitor tell a powerful story. Modern exercise science has revolutionized zone-based training, transforming arbitrary heart rate ranges into precision-guided performance tools. Elite coaches now leverage these zones to orchestrate remarkable threshold improvements. Identifying Your Training Zones Lactate threshold heart rate (LTHR) stands as the cornerstone of effective zone training. Unlike outdated maximum heart rate formulas, LTHR provides a personalized framework for training intensity. Determining your LTHR requires a focused 30-minute time trial - your average heart rate during the final 20 minutes reveals this crucial metric. Smart zone allocation follows this evidence-based structure: Zone Intensity % of LTHR Primary Benefit 1 Easy 75-85% Aerobic development 2 Moderate 85-95% Lactate clearance 3 Threshold 96-102% Threshold improvement Zone Distribution for Threshold Development Elite endurance athletes demonstrate remarkable success with pyramidal training distribution. Scientific literature supports this structured approach: - 75-80% of training volume in Zone 1 - 15-20% dedicated to Zone 2 efforts - 5-10% reserved for Zone 3 intensity This calculated distribution optimizes lactate clearance while building robust aerobic foundations. Zone 2 sessions prove particularly valuable, enhancing the lactate shuttling mechanisms crucial for threshold development. Monitoring Training Intensity Precision matters in zone-based training. Heart rate monitoring, while valuable, presents a 30-60 second lag behind actual effort changes. Professional coaches recommend this three-pronged monitoring approach: - Heart rate tracking during steady-state efforts - Rate of perceived exertion scales - Talk test assessments across intensity ranges Training zones evolve with fitness gains. Schedule zone assessments every 4-6 weeks to capture these adaptations. Watch for the telltale sign of progress - maintaining faster paces at lower heart rates during threshold efforts. Polarized Training Method Image Source: 80/20 Endurance Elite endurance athletes have discovered a powerful secret to breakthrough performances. Polarized training shatters conventional wisdom about threshold development, replacing traditional moderate-intensity focus with a scientifically-proven approach emphasizing training extremes. 80/20 Training Distribution Scientific literature reveals the cornerstone of polarized training success: 80% low-intensity volume paired with 20% high-intensity work. This revolutionary distribution eliminates the "gray zone" of moderate training that plagues many endurance athletes. World-class runners demonstrate consistently superior adaptations following this precise formula: Intensity Level Time Distribution Heart Rate Range Low Intensity 80% Below 77% max HR High Intensity 20% Above 92% max HR Moderate Minimal 77-92% max HR High-Intensity Session Design Peak threshold development demands carefully crafted high-intensity sessions. Laboratory research validates this optimal interval structure: - Explosive 2-3 minute efforts at 90-100% maximum capacity - Strategic recovery periods matching work intervals - Progressive build to 5-10 repetitions based on fitness - Maximum two quality sessions weekly These carefully orchestrated sessions trigger powerful adaptations while preventing autonomic system overload. Seasoned athletes recognize these sessions by their distinctive challenge - they demand significantly more focus than standard threshold work. Low-Intensity Base Building Counterintuitive yet crucial - your aerobic foundation emerges from disciplined low-intensity training. These sessions demand genuine restraint, maintaining conversation-level effort throughout. Elite runners master the art of slow training, recognizing its pivotal role in mitochondrial development and lactate clearance capacity. Success hinges on consistency rather than intensity. While your competitive instincts might resist these controlled efforts, physiological research validates their effectiveness. Olympic coaches consistently emphasize the transformative power of properly executed easy training. Transform your threshold potential by embracing true polarization. Strip the moderate-intensity work from your easy days, allowing full expression of both training extremes. This scientifically-validated approach unlocks the physiological adaptations that separate elite performers from recreational runners. Strength Training Integration Image Source: INSCYD Picture elite marathoner Sara Hall crushing squats between interval sessions. Witness ultrarunner Jim Walmsley incorporating deadlifts into his training routine. The weight room holds secrets many endurance athletes overlook. Laboratory research reveals compelling evidence - strategic strength training elevates lactate threshold performance beyond traditional endurance work alone. Resistance Training for Threshold Muscle fibers transform under the barbell's influence. Each strength session triggers unique adaptations targeting lactate threshold development. Scientific literature documents remarkable findings - heavy resistance training enhances running economy by 8%, translating to faster race times at identical effort levels. Strength training delivers these powerful threshold benefits: - Optimized muscle fiber recruitment patterns - Fortified connective tissue resilience - Enhanced metabolic efficiency - Superior lactate processing capability Exercise Selection and Programming Elite coaches emphasize compound movements that mirror running mechanics. Master this proven framework: Movement Type Exercise Examples Sets x Reps Lower Body Compound Squats, Deadlifts 3-4 x 6-8 Upper Body Push/Pull Push-ups, Rows 2-3 x 8-10 Single Leg Split Squats, Step-ups 2-3 x 10-12 Schedule two quality sessions weekly, prioritizing movement mastery over maximal loads. Perfect your technique with moderate weights before challenging yourself within that critical 6-12 repetition sweet spot. Timing Strength with Endurance Work Timing transforms good training into great training. Research demonstrates optimal results when separating strength and endurance sessions by 6-8 hours. When scheduling constraints demand same-day sessions, follow these performance-proven guidelines: - Base phase: Strength precedes endurance - Race-specific preparation: Endurance sessions take priority - Peak training: Maintain strength with reduced volume Remember - strength work enhances, never hinders, your endurance development. Keep sessions focused, efficient, and capped at 60 minutes. Your goal? Building functional power that translates directly to faster threshold speeds. Race-Specific Threshold Work Image Source: Runner's World Remember Eliud Kipchoge's masterful 2018 Berlin Marathon? His precise threshold control throughout those 26.2 miles exemplifies the power of race-specific preparation. Success on race day emerges from months of calculated threshold work that mirrors your target event's demands. Race Pace Training Sessions Laboratory research confirms the magic of race-specific threshold training - a remarkable 20% improvement in lactate clearance capacity. Elite coaches structure these sessions with surgical precision: Training Phase Threshold Duration Recovery Period Early Season 2-4 x 10 mins 2-3 mins Mid Season 2-3 x 15 mins 2-3 mins Peak Season 1 x 20-30 mins N/A These sessions demand that sweet spot intensity - "comfortably hard" effort sustainable for roughly 60 minutes. Your optimal threshold pace nestles between 10K and half-marathon race speeds, creating perfect physiological adaptations. Course-Specific Preparation World-class performers leave nothing to chance. Your threshold training must replicate every race day challenge: - Terrain Matching: Boston Marathon qualifiers tackle hills during threshold sessions - Weather Simulation: Heat adaptation requires strategic exposure - Pace Variation: Mountain ultrarunners practice effort-based pacing - Distance Progression: Methodical buildup prevents overtraining Wonder why elite trail runners tackle threshold repeats on challenging terrain? They understand the critical difference between pace and effort. Your heart rate monitor reveals the truth - consistent cardiovascular strain despite varying speeds on different gradients. Race Day Execution Your lactate threshold becomes race day's ultimate referee. Olympic coaches emphasize conservative starts - even slight early surges above threshold can devastate finishing times. Master these proven monitoring strategies: - Heart Rate Monitoring: Target 75-80% max HR for sustainable performance - Effort Assessment: The talk test never lies - maintain conversation capability - Pace Management: Trust effort over pace when terrain changes - Nutrition Timing: Fuel strategically before threshold intensity peaks Race day adrenaline masks fatigue signals. Trust your preparation, respect your threshold training, and execute your strategy with confidence. Your body knows exactly what to do - you've rehearsed this performance countless times in training. Altitude Training Effects Have you ever wondered why elite marathoners spend months training in Kenya's high-altitude camps? The thin mountain air holds secrets to breakthrough performances. While altitude training offers powerful threshold benefits, mastering its protocols demands precise understanding and execution. Impact of Altitude on Threshold Your first mountain training run reveals the harsh reality of high-altitude physiology. Scientific measurements show threshold performance drops 1-2% for every 390 feet above 4,900 feet elevation. Your body encounters multiple challenges: - Oxygen scarcity drives increased anaerobic energy production - Cardiovascular system compensates through elevated heart and breathing rates - Lactate accumulates faster at familiar training intensities - Kidneys work overtime to maintain acid-base equilibrium These initial performance decrements trigger powerful adaptive mechanisms. Think of altitude stress like strength training for your cardiovascular system - temporary struggle leads to lasting gains. Altitude Training Protocols World-class coaches have refined altitude training into a precise science. Research validates this optimal structure: Training Phase Duration Training Intensity Acclimatization 3-7 days 50-60% normal volume Development 2-3 weeks 70-80% normal intensity Peak Final week Race-specific sessions Your mountain training camp demands meticulous attention to hydration and nutrition. Carbohydrate needs spike significantly at altitude. Watch your heart rate and perceived exertion closely - familiar paces feel surprisingly challenging above 5,000 feet. Sea Level Performance Benefits Returning to sea level unleashes remarkable adaptations. Four weeks at moderate altitude (2,200m) transforms your physiology - enhanced metabolic rate, increased hemoglobin mass, and superior lactate threshold capacity emerge. Peak performance benefits typically surface 2-3 weeks post-altitude camp: - Supercharged oxygen delivery through increased red blood cells - Enhanced cellular power plants (mitochondria) - Improved lactate processing capability - Expanded capillary networks feeding working muscles Laboratory data reveals impressive gains - athletes often see 4-13% improvements in lactate threshold values following properly executed altitude blocks. Remember though, individual responses vary dramatically. Some athletes thrive in thin air while others require modified protocols. Success demands careful monitoring and individualized adjustments to your mountain training strategy. Progressive Adaptation Protocol Image Source: Sports Performance Bulletin Watch Olympic champion Molly Seidel's training progression from Boston to New York. Her carefully orchestrated build-up reveals the art of threshold development. Smart progression transforms good athletes into champions, while haphazard training leads to stagnation or injury. Periodization for Threshold Development Laboratory research validates the power of structured progression. Elite performers build their threshold capacity through carefully designed 8-12 week training blocks. World-class coaches divide this journey into precise phases: Training Phase Duration Focus Area Intensity Foundation 2-3 weeks Aerobic base 65-75% max Development 3-4 weeks Threshold work 75-85% max Peak 2-3 weeks Race-specific 85-95% max Recovery 1-2 weeks Active rest 50-65% max Training Load Management Think of training load like a chef's recipe - precise measurements yield consistent results. Scientific literature supports weekly volume increases of 10-20%, balanced against these crucial variables: - Threshold training duration - Session intensity metrics - Strategic recovery intervals - Weekly progression patterns - Cumulative fatigue markers Your body speaks volumes about training tolerance. Listen carefully - struggling through threshold sessions signals the need for adjustment. Research-backed metrics suggest maintaining acute:chronic workload ratios between 0.8 and 1.3 for optimal adaptation. Performance Testing Schedule Elite programs rely on systematic testing protocols. Master these assessment strategies: - Baseline Assessment: Comprehensive threshold testing launches each training block - Progress Checks: Submaximal evaluations every third week - Peak Testing: Full assessment concludes each training phase Schedule testing sessions following recovery weeks when your body's primed for peak performance. Compare results under identical conditions - matching time of day, nutrition status, and environmental factors ensures valid comparisons. Remember Des Linden's journey to Boston Marathon victory? Her steady progression over 16 weeks exemplifies patient threshold development. While some athletes see dramatic gains within a month, others require several months for similar adaptations. Success demands unwavering commitment to progressive overload principles while respecting individual recovery needs. Threshold Training Methods: A Comprehensive Comparison Wonder why elite athletes combine multiple training approaches? The science reveals a fascinating interplay between different threshold development methods. Let's break down these powerful strategies and their proven results. Method Primary Focus/Mechanism Recommended Duration/Frequency Key Benefits Implementation Guidelines Lactate Production vs Clearance Balance between lactate production and removal Continuous monitoring Enhanced lactate utilization as fuel source 1. Build aerobic base 2. Train at threshold 3. Read the full article

[maxprofitness]

Running vs. Walking on a Welcare Treadmill: Which Is Better for Weight Loss and Fitness?

Running and walking are both excellent forms of exercise, but they offer different benefits depending on your fitness goals. Here’s a comparison of running and walking on a Welcare treadmill to help you decide which is better for weight loss and overall fitness.

Calorie Burn and Weight Loss

Running

Higher Calorie Burn: Running generally burns more calories per minute compared to walking. For example, a person weighing 155 pounds can burn approximately 372 calories per 30 minutes of running at 6 mph.

Intensity: The higher intensity of running can lead to greater post-exercise calorie burn due to the afterburn effect (EPOC).

Walking

Sustainable for Longer Periods: Walking at a brisk pace burns fewer calories per minute than running, but it can be sustained for longer periods, which can add up.

Lower Intensity: Walking is a lower-intensity exercise, making it accessible for beginners and those with joint issues.

Cardiovascular Benefits

Running

Improved Cardiovascular Fitness: Running significantly improves cardiovascular health by strengthening the heart and improving lung capacity.

Endurance: Regular running can increase overall stamina and endurance.

Walking

Heart Health: Walking at a brisk pace also benefits cardiovascular health, helping to lower blood pressure and improve circulation.

Accessibility: Walking is a suitable form of cardio for people of all fitness levels, including seniors and those recovering from injuries.

Muscle Engagement and Strength

Running

Engages More Muscles: Running engages more muscles, including the calves, quads, hamstrings, glutes, and core.

Higher Impact: The impact of running can help improve bone density but may also increase the risk of injury.

Walking

Lower Impact: Walking is easier on the joints and less likely to cause injuries, making it ideal for long-term sustainability.

Muscle Engagement: Walking primarily engages the lower body muscles, but at a lower intensity than running.

Flexibility and Convenience

Running

Time-Efficient: Because running burns more calories per minute, it is more time-efficient for those with busy schedules.

Requires Proper Warm-Up: Running requires a good warm-up to prevent injuries and prepare the body for high-intensity exercise.

Walking

Ease of Incorporation: Walking can be easily incorporated into daily routines, such as walking to work or taking short breaks.

Less Preparation Needed: Walking requires minimal preparation and can be done almost anywhere.

Personal Preference and Goals

Weight Loss

Combination Approach: Combining both running and walking can be effective for weight loss, allowing for higher calorie burn and recovery periods.

Personal Preference: Choose the activity you enjoy more to ensure consistency and long-term adherence.

Fitness Goals

Running for Performance: If improving running performance or training for a race, running should be the primary focus.

Walking for Health: For general health and maintaining an active lifestyle, walking is a sustainable and effective choice.

Conclusion

Both running and walking on a Welcare treadmill offer unique benefits for weight loss and fitness. The best choice depends on your personal preferences, fitness level, and goals. A combination of both activities can provide a balanced approach, helping you stay active and achieve your health objectives.

[yogaadvise]

What Is Yin Yoga: A Beginners Guide

Do you ever desire your life might just decrease a little?Everything is very rapid paced nowadays and also we are expected to maintain up.

In Taoist mentors this would be described as being in a yang state, as well as with everything in life we need balance. This is where yin comes in.

What is Yin Yoga

Yin yoga is the ideal compliment to our yang style of yoga exercise practice. Yang yoga exercise practices consist of preferred techniques such as vinyasa circulation, ashtanga, power yoga exercise as well as even hatha.

Yin yoga exercise is a really easy strategy to yoga exercise where you perform the majority of the poses seated on the flooring or putting down. The poses are held for longer time periods, in some cases 3 - 5 mins and in many cases up to 20 minutes.

Yin yoga provides deeper access to the body targeting our connective cells, fascia and also ligaments with the goal of lubricating and protecting our joints. These are locations of the body frequently not gotten to with a normal yang style of yoga exercise technique or physical fitness regime.

Where Does Yin Yoga Come From?

Like most yoga techniques, the origin of yin yoga exercise dates back countless years as well as has actually established out of a yoga design called Taoist Yoga. Taoist yoga exercise consists of stretches as well as fixed poses combined with breath work.

It was a guy named Paulie Zink (1) that established the style and also presented it to the west in the late 70's. Given that after that the method has been turned into what we understand today as yin yoga by educators Sarah Powers (2) and Paul Grilley. (3 )

When Yoga was founded the method would certainly have been a lot more yin based because the initial objective of yoga was to prepare the body for extended periods of seated reflection. As the years went on and popularity of yoga exercise has actually grown, it has actually developed in vogue and also pace.

What Is The Difference Between Yin Yoga And Also Various Other Styles Of Yoga?

The major distinction is that yin yoga is extremely easy with poses being held for longer durations of time.

Another essential difference is that in yin yoga exercise your muscular tissues require to be relaxed rather than involved, this is so you can infiltrate the much deeper layers of the body and move more detailed to the bone, a location often missed out on in a yang yoga practice.

With a yang method there is much focus on structure heat and also toughness in the body whereas this is not the instance in yin. Yin is practiced cold without any heat up and also with even more of a concentrate on versatility as well as lubrication.

Both yin and yang designs need to be practiced to invite equilibrium into your yoga regime.

Yin Yoga vs Yang Yoga

Yin is an easy yoga exercise practice.

Presents are held for 3 - 5 minutes, occasionally much longer, to infiltrate the deeper layers of the body.

The muscle mass require to be kicked back in a Yin technique to allow the body to move better to the bone and also the connective tissue.

Yin is an air conditioning and also tranquil practice.

Slow shifts between poses.

Natural or down managing breathing is encouraged.

Yang is an energetic yoga practice.

Poses are held for a few breaths with each pose linking to the following in a liquid movement to create warm in the body.

The muscles will certainly be involved in a yang technique to build stamina in the body.

Yang is heating and also stimulating practice.

Faster changes usually related to a vinyasa.

Ujjayi breath is mainly utilized to keep the heat you have created in the body.

What Are The Benefits Of Yin Yoga?

Being a much more meditative form of yoga exercise the advantages influence both mind and body. The act of holding stances for an extended time can cause discomfort.

Being able to take a breath via this area of anxiousness, get in touch with your body and stay strong and also focused in your mind can boost inner strength and also the ability to overcome tight spots that may develop in life.

Here are a few of the unbelievable benefits of practicing yin yoga exercise: (4 )

Lubrication as well as defense of joints.

Deeper accessibility to the body with the leisure of muscles.

Regulates energy in the body.

Calming as well as balancing for the mind.

Relaxation.

Stress decrease and capability to release anxiety.

Improves flexibility.

Release of fascia throughout the body.

There are several benefits to exercising all designs of yoga exercise as well as meditation. But the benefit that sticks out to me the most is the capacity a regular method can have on your brain.

In a research study done by neuroscientist Sara Lazar (5) regarding the results of Yoga exercise as well as meditation on the mind, research found that regular technique enhanced the density of the cortex in the brain.

This is the area linked with focus, memory and also feeling. The research study additionally found the amygdala, the location related to our 'fight or flight feedback' to have decreased in dimension, producing a reduction in tension levels.

Top 5 Yin Yoga Poses

A whole lot of yin yoga exercise poses, or asanas as you would state in Sanskrit, resemble positions you would certainly locate in a yang style of class, such as vinyasa, hatha or power, yet have different names.

Right here are 5 prominent asanas you would discover in a yin yoga exercise class.

# 1 Swan Pose - Variation of Hamsasana

Start in a tabletop setting, hands under shoulders and also knees under hips.

Slide your best leg ahead, taking your knee towards the appropriate side of the mat and your foot towards the left side.

Keep your hips square to the top side of the mat as well as place your pass on just before your hips.

You have the choice to stay here in an upright placement or you can bring your lower arms onto the floor covering or prolong the arms in front of you and also relax your forehead on the floor.

Swan pose is a strong as well as deep hip opener permitting outside rotation of the front hip and also a good stretch for the hip flexor muscles. Opening the hips is advantageous for any type of reduced back pain and helps to release stress and anxiety and also tension.

# 2 Seal Pose - Variation of Bhujangasana

Start by laying on your front, maintaining your head and neck in accordance with your spine.

Bring your elbows just before your shoulders and also raise your head and also chest up off the floor.

Then begin to press with your hands as well as prolong the arms.

This is an amazing posture for the spinal column, offering a deep compression to the lower back and toning the spine. Extended sitting in chairs can create us to lose the natural contour of our reduced spine, practicing seal is a wonderful means to reestablish this.

#3 Dragon Pose

Come into a reduced lunge with your back knee on the floor and the toes released.

Walk your front foot out to the side, ensuring your foot is encountering the very same direction as your knee.

Take your arms to the inside of your front leg and also lower onto your lower arms. If this feels too solid you can constantly raise onto your hands or make use of a block to relax the lower arms on.

This position is an additional great hip opener as well as likewise stretches the rear of the leg, the hip flexor muscles and also the quadriceps. The hips can be a storage ground for tension and emotional anxiety, so practicing these deep hip openers are a valuable means of releasing this accumulated tension.

# 4 Caterpillar Pose - Variant of Paschimottanasana

In this posture either rest on a padding with your legs extended forward as well as gently fold over them. Or you can rest a boost on your legs and also fold ahead, resting your head on the bolster.

As opposed to a yang style forward fold you desire your muscles to be relaxed. Bend the back as you fold ahead as well as allow the body to soften.

Caterpillar position is extremely helpful for any person who has a pressed spine from resting all the time. This posture lengthens the back and compresses the belly body organs which stimulates your gastrointestinal system.

# 5 Butterfly Pose - Variant of Badhakonasana

From a seated placement, bring your feet together in front of you and also move them forwards slightly.

Take your hands onto your feet or delicately rest them on the floor.

Butterfly pose is a gentle go for the hamstrings as well as the hips and also enhances the flexibility in the groin area. Exercising this pose relieves tiredness from a long day on your feet and also can reduce the discomfort from menstruation cramps and also menopause.

Top Youtube Videos On Yin Yoga

1. For an intro to yin yoga, try this course with yoga exercise educator Adriene Mishler (6 ). This is a great course for those brand-new to the technique of yin yoga.

2. Technique a full and also detailed yin yoga class with Travis Eliot (7 )

3. A deep stretch yin yoga class with the popular yoga exercise instructor Lesley Fightmaster (8 )

4. Delight in a gentle 30 min yin yoga technique for easing tension and also anxiety.

We demand equilibrium in all locations of our life. If you take an appearance at the Yin and also Yang icon it clearly reveals that in both states you require a little of the other.

In yin yoga we have a greater as well as much deeper link to our body, enabling us to actually release in the situation.

Balance is the key to living an extra tranquil life, so introducing yin yoga to your regular yoga exercise regimen can have a positive effect on the means you live. So discover a yin yoga exercise course near you (or join an on-line workshop) and bring balance to your yoga exercise method as well as to your body and also mind.

[wjrnow]

Beginner’s Guide to Walking, Jogging and Running for Weight Loss

All over the world, the excess weight seems to be a problem with the majority of people. The reason behind the extra pounds could be myriad: overeating, unhealthy diet and lifestyle, lack of exercise, medical conditions, and others. But when it comes to shedding the extra inches, everyone wants something quick and easy. Being overweight has both physical and psychological effects. It affects appetite, confidence, productivity, and concentration. Excess weight looks unappealing, the primary reason why people want to stay lean. But there are various other reasons to lose weight too, including a fitter body, better health, more vitality, and overall well being. The sad truth is that putting on weight is way easier and quicker than losing it. Just a week of binge eating will give you 10 extra pounds, and you will spend the next six months trying to get rid of it. Being overweight and out of shape is such a chronic problem that various fitness centers, health clubs, and personal trainers are making of it. Unfortunately, there is no guarantee that a gym membership will get rid of your extra inches unless you follow a healthy diet and lifestyle. And when it comes to maintaining a healthy lifestyle, there are small everyday things that can help you stay in shape. We know that household chores and climbing the stairs help in burning calories, but did you know that an hour of walking, jogging or running is equal to the same time in the gym? If you are looking to tone up and build muscles, you might still have to go to the gym, but if your primary goal is to lose weight and stay in shape, then simple aerobic exercises like walking, jogging, and running will suffice. Like all aerobic and cardiovascular exercises, walking, jogging, and running strengthen the heart and lungs, besides helping in weight loss.

What Is Aerobic Exercise?

The vast number of exercises that people engage in for fitness and health can be divided into two broad categories – aerobic and anaerobic. Aerobic exercises are also called cardiovascular exercises because they pump more oxygenated blood into the system, thereby strengthening the heart and lungs. Anaerobic exercise, on the other hand, makes you breathless because of the high-intensity workout, like long-distance sprinting, weight lifting, and high-intensity interval training. Both aerobic and anaerobic exercises combine to make a complete workout plan. While aerobic exercises will help you lose weight, stay in shape, and achieve overall flexibility, anaerobic exercises will build muscles and strength and tone the body. The most common forms of cardiovascular exercises include walking jogging and running. In the gym, the treadmill if the most popular equipment for cardio exercises. Dancing swimming and skiing are also included among cardio exercises. Even if the gym is out of bounds for you, and you cannot swim or dance, you still have plenty of aerobic exercises to achieve weight loss. In the simplest form, walking is also the most helpful aerobic exercise. Jogging and running are higher intensity than walking but achieve the same results in a shorter time.

How Walking, Jogging And Running Work

Breathing is the most elementary and also the most important of all bodily functions. The average adult breathes around seven to eight liters of air per minute. Once the lungs are filled with oxygen, it travels to the bloodstream from where it reaches the heart. The four chambers of the heart fill with and pump blood. For carrying out this function, the heart needs a constant supply of fresh oxygen. The oxygen provided by the lungs to the bloodstream is used up by the heart in pumping blood and supplying it to all other organs in the body. What aerobic exercises do for our bodies is make our breathing rate more efficient so that we inhale more oxygen with each breath. The lungs also get stronger because it has an increased capacity to fill with oxygen. This, in turn, means the heart gets a better supply of fresh oxygen, which helps it pump better and faster, providing more blood to all the other organs in a shorter time. There are various forms of aerobic exercises like using the treadmill, swimming, and dancing, but most of them are not suitable for the vast majority of overweight or obese people or those with medical conditions like arthritis or osteoporosis. This is why simple exercises like walking and jogging are recommended for all although running is considered a proper form of exercise for losing weight walking and jogging are often underestimated in fact most people don’t believe that weight loss is possible by simply walking and jogging science however proves that walking jogging and running all have the same benefits and effects. In order to know how walking jogging and running help us lose weight, you need to know how the body burns calories and sheds excess pounds. Calories are actually fat and carbohydrates. Both of these act like fuel for the body. When fats and carbohydrates become more than what the body needs, it results in excess weight gain. Fat has nine calories per gram, while carbohydrates have 4 calories per gram. Fats, therefore, have a higher contribution to weight gain. It is also harder to lose fat than carbohydrates because fat is denser and needs more oxygen to burn. With regular walking, jogging, or running, our bodies get better at using up oxygen and burning fat. The heart pumps more blood efficiently, the muscles get more oxygen, and your overall strength and flexibility improve.

Walking Vs. Jogging Vs. Running

There is one basic difference between walking jogging and running, and that is intensity. Walking is of a lower intensity than jogging, while running is of higher intensity than jogging. Each is the natural progression of the other. Walking progress to jogging, and jogging progress to running. In fact, walking, jogging, and running all use the same muscles of the body in various intensities. The proper way to measure the difference between the three is the amount of energy they burn. What exactly is walking, jogging, and running? Jogging and running are variations of walking, which is the simplest and most primitive way to transport ourselves from one place to another, using our own muscles and energy. Walking is also easier to differentiate from jogging and running. Walking is what you see everyone doing on the streets or whenever they need to move from one place to another. Running and jogging are more easily recognized forms of exercise, so when you go to a park and see someone jogging or running, you immediately recognize that the person is exercising. But walking is so normal and common that when you see a person walking their pet on the street, it doesn’t necessarily go down as exercise. However, experts suggest that walking your dog is not only good for your pet but also good for you. It has also been found that whenever people get a pet, their exercise levels automatically rise. While you don’t have to get a pet in order to get some exercise, you can definitely include walking, jogging, or running in your daily schedule. Even though walking is low intensity, it is still a form of aerobic exercise. People assume that walking is inefficient when they don’t see any weight loss. This is because the normal walking that people usually do every day is much lower in intensity than what is required for losing weight. This is what power walking is all about. Do not mistake power walking for jogging. Power walking is simply a faster way to walk, which is different from the walking that we normally do. Even though walking is lower intensity, it can be effective in maintaining good health and vitality.

The efficiency of walking, jogging, and running again comes down to how the body uses oxygen. For every liter of oxygen that we breathe, we burn around five calories. The harder we work, the muscles, the greater is their oxygen demand and the higher amount of oxygen we need. This is how the variations among walking, jogging, and running are measured. The greater the fitness level of a person, the less oxygen they need to perform intense exercises. For example, an athlete’s jogging speed is equal to the average person’s running speed. This is because of better aerobic conditioning and a higher level of endurance in professional athletes. The easiest way for the average person to tell jogging from running is the ability to hold a conversation. It is possible to talk and breathe normally while jogging because the oxygen load on the lungs is not high. This is why it is considered a lower intensity compared to running. Light walking or strolling consumes the least energy, but as the speed of walking increases, the energy expenditure also increases. The breathing gets heavier until we get to a point when the energy expenditure crosses the threshold to turn walking into jogging. For example, a person walking at a speed of 20 kilometers per hour has a higher oxygen requirement than someone running at the same speed. Therefore, the moment the energy cost threshold exceeds the body changes gears from walking to jogging to running. When the speed of exercise decreases, the amount of energy that is needed also comes down. To amp up your walks and pump up the calorie burn, ankle and wrist weights are often used. While a light walk or jog is good for maintaining fitness and agility, it isn’t enough for weight loss. Walking at a fast pace with weights is more effective at weight loss compared to jogging at a slow speed. Regardless of the type of exercise, the greater the intensity, the more calories burned.

Health Benefits Of Walking, Jogging And Running

Because all three are cardiovascular exercises, the benefits of walking, running, and jogging are also similar. It is possible to get the same benefits of running from walking, but it will only take a longer time. For instance, you will burn 20 calories per minute running while burning only 10 calories walking per minute. So, to get the same benefits of running from walking, you will need to put in double the effort and double the time this will take longer, but the benefits will be the same over time. This is true for those who cannot engage in vigorous activities like jogging and running and prefer to stick to something simpler, like walking. However, if your sole focus is weight loss, remember that light walking or strolling is not going to do much no matter how long you spend doing it. For burning more calories, you need to put in more energy, and the energy you consume will not be higher unless the intensity of the exercise increases. Therefore even if you are only walking, to get better results to aim to walk a higher number of steps per minute. For example, if you usually walk 100 steps in 1 minute, consider walking 200 steps to consume more energy.

The greater your weight, the more calories you burn. This is because you have excess energy to burn. When you are around your right weight, you burn fewer calories because there is not a lot of excess weight to lose. A lot of people assume that walking and running the same distance will burn the same number of calories. This is a mistaken idea because distance has no relationship with the number of calories burned. What matters is energy expenditure. Any high-intensity exercise like jogging or running burns more calories per minute. Jogging and running are also more time-efficient than walking. If you want to lose weight but don’t have enough time in a day for exercise, getting 30 minutes of jogging or running every day is a great place to start. Aside from weight loss, there are several more benefits of walking, jogging, and running. They are:

Improved Heart And Lung Health

The two most important organs involved in walking, jogging, and running are the heart and the lungs. While the heart pumps blood, the lungs supply it with oxygen. This oxygen is required by all the organs in the body, including the brain. Experts recommend that the best way to improve cardiovascular and pulmonary fitness is to engage in aerobic exercises. The fitness of the heart and the lungs is greatly enhanced by improving the body’s capacity to use available oxygen. This increase in capacity is achieved by improving the heart’s capability to pump blood to the organs and the muscles. Better heart health is measured by a slower resting heart rate and also during exercise. This is why when you keep doing a certain exercise for a long time, it gets easier over time. The same applies to walk, jogging, and running. If you struggle to walk at a fast pace now, if you keep doing it regularly, you will find it has become easier in three months. You will also realize that you are able to walk, jog, or run at a higher pace for a longer duration. Even when not exercising, you will notice a boost in your everyday stamina.

Better Sleep

By this time, it should be clear that the health of the heart and the lungs impact every other bodily function. When the heart and lungs are strong, there is a marked improvement in every other function of the body. Walking, jogging, or running improves heart and lung health, thereby enhancing the quality of sleep and keeping sleep-related disorders at bay. It has been found in various studies that those who walk, jog, or run for 30 minutes a day regularly, sleep much better at night compared to those who don’t exercise. The psychological functioning is also found to be better in those who walk, jog, or run as part of their daily routine. The reason why these aerobic exercises improve sleep is because of their impact on the circadian rhythm. When the circadian rhythm works fine, it promotes daytime alertness and makes you sleepy at night. Regular walking, jogging, or runnings have also found to improve sleep disorders like insomnia and obstructive sleep apnea.

Calorie Burn

Walking is the simplest of all exercises and something we do all the time. For staying fit and active and burn some calories every day, you don’t even need to jog or run. Simply taking a 30-minute walk every day can burn up to 100 calories. If you want to burn more calories, try jogging or running at a speed of five 5 miles for an hour. At this rate, a person with a weight of 160 pounds will burn more than 500 calories in an hour. You don’t need to get that expensive gym membership and get intimidated by the various machines. Simply walking is a great way to burn calories and work up a sweat.

Diabetes Prevention

Lifestyle changes are a defining factor in diabetes prevention, and exercise is a vital part of a healthy lifestyle. If you are diabetic or want to prevent diabetes, adding 15 to 20 minutes of fast-paced walking, jogging, or running to your everyday routine is the simplest change you can make to your lifestyle. Aerobic exercises improve insulin resistance, helping the body convert glucose into energy. Even including these exercises to your life for as little as three months can bring about a marked improvement.

Osteoporosis Prevention

If you already have osteoporosis, a condition in which the bones become fragile and brittle, your movements and ability to exercise may be hindered. If you want to prevent yourself from getting this condition, you should start aerobic exercises like walking, jogging, and running. Both aerobic exercises and strength training improve bone density, especially if done from the formative years. In grownups, walking, running, and jogging have been found to slow the rate of decreasing bone density.

Cognitive Illness Prevention

Everyone dreads age-related cognitive illnesses, dementia, and Alzheimer’s disease. But the good news is, including walking, jogging, or running to your daily routine can do wonders. It has been found that regular aerobic exercises promote mental agility, concentration, and productivity. Regardless of age, regular walking, jogging, and running can improve memory and cognitive function and keep the person mentally alert and focused.

Depression Prevention

It goes without saying that exercise is an instant mood booster. Starting your day with a few minutes of jogging or running will instantly lift your mood and give a fresh start to the day. If you have more severe forms of depression, aerobics aren’t a substitute for medications or therapy, but if you suffer from minor mood swings frequently, taking up walking, jogging, or running is one of the best ways to boost mood and keep depression away.

Increased Lifespan

Exercise benefits a person’s lifespan in various ways. It keeps the person fit and agile, keeps memory and concentration intact, keeps hormones and blood pressure under control, keeps heart, lungs, and other organs functioning normally, and also keeps various illnesses at bay. In such a scenario, how can a person not live a long and healthy life? Getting at least 30 minutes of walking or jogging on a daily basis adds years to your life. If you get an hour or more of exercise daily, you also become better resistant to certain forms of cancer.

The Right Way To Exercise For Weight Loss

When it comes to weight loss, there are various exercises that one can take up. But when someone is overweight, it is hard to start with vigorous exercises. For overweight people, it is tough and exhausting to do any kind of vigorous activity, including walking at a fast pace. This is the reason why most overweight people tend to be lazy. It’s because they get exhausted doing any kind of physical activity. Walking is one of the simplest exercises for anyone to begin with. Even if you have bad knees or any other medical condition that prevents you from vigorous exercises, you can safely engage in 30 minutes of walking every day without any risk. Even healthcare professionals recommend 30 to 60 minutes of brisk walking every day to all individuals regardless of their fitness levels. This is because walking is harmless and does not create excess strain on your system. But irrespective of whether you want to start walking, or progress to jogging and running, you must do it the right way. Do not forget that walking is still an exercise and needs to be done properly to get the most out of it. The following pointers explain the basic preparations and precautions to take when starting with walking jogging and running for the first time.

Get The Right Shoes

The first and most common mistake that beginners make is to wear improper shoes. Whether you want to walk, jog or run, there is no alternative to getting the proper pair of shoes you cannot use the word out pair of sneakers lying in the bottom of your closet for years. You cannot wear your Crocs or flip flops or any other ill-fitting shoes for walking or running. Improper shoes are the biggest reason behind injuries sustained during exercise. If you do not wear the right shoes when walking or running, you are more than likely to end up with sore feet, blisters, and joint pain. You don’t have to spend $2,000 on that designer Nike pair. Just proper well fitted running shoes will suffice.

Start With Basic Walking

When you start exercising for the first time, it is recommended that you start with walking, because it is less stressful than running but also has the ability to make muscles and joints stronger. This makes walking not only a great warm-up but also a great way to get quality exercise at the same time.

Don’t Run on Consecutive Days

Your bones, joints, and muscles should be given time to recover from the sudden stress of exercise. For the first several weeks of the program, limit running to only a few days of the week. For the days in between, stick to walking, cycling, or swimming.

Don’t Increase Volume Too Quickly

To lose weight quickly and efficiently, you need to run more. But if you keep increasing the speed and volume of jogging or running too quickly, you are likely to tire out or get injured. Therefore, keep increasing your running or jogging speed to 10 percent every week. Aside from walking, jogging, or running regularly, a proper diet should also be followed for weight loss. High-quality food like vegetables and fruits, whole grains, fish, poultry, unprocessed meat, dairy, and healthy seeds, nuts, and oils should be part of the daily diet, and low-quality calorific food like fries, refined grains, and processed food should be eliminated. Remember that the weight you put on over several years cannot be undone in a day, so give walking, jogging or running sometime in order to see results. Sticking to the routine and maintaining the right diet pays off in the long run.

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If You Are Fat What Things You Should Consider On Your Kilimanjaro Trip

Climbing Mount Kilimanjaro to the 'Roof Of Africa' – the most astounding point on Africa – is for some individuals a mind-blowing experience and the feature of their whole Tanzania experience, particularly in light of the fact that the courses are non-specialized and available to practically any sensible individual. Everybody from seasoned trekkers to first-time climbing disciples can effectively handle and scale the frosty summit gave they climb gradually, adapt legitimately and are enough prepared for the breeze and bothering cold.

So here are some of the tips for those plus-size individuals to keep in mind amid the Kilimanjaro Trekking through the various Kilimanjaro Climbing Routes.

Use The Route, Those Having Stairs

This is the greatest misstep each body makes when training to climb Kilimanjaro. Quite a bit of your exercise routine would include the treadmill, weightlifting, and cardio. Be that as it may, when Climbing Mount Kilimanjaro, in any event on the Machame Route, you're going to experience a lot of stairs. Rock stairs, wooden stairs, stone and dirt stairs, a wide range of stairs. Furthermore, the trail is with the end goal that you'll be going all over slopes throughout the day, giving your thighs a noteworthy exercise.

Increase Your Lung Capacity

The air gets thinner the higher you climb so it's critical to work out your lungs the same amount of as your legs. Improve your lung limit by doing cardio for a decent 30-60 minutes in every workout. Incline toward the elliptical trainer however you would attempt to utilize diverse cardio machines in the gym. Pilates and yoga can likewise help when joined with profound breathing exercises. If you need more tips for making your trek more easier and safer, then read our Health And Safety Tips.

Don’t Forget Your Arms

In the event that you're plus size, at that point, you'll most likely be depending on your walking poles more than the normal hiker. All that upper body movement can without much of a stretch tire out your shoulders and arms. You may not feel it in the main couple days but rather by the centre of the climb you'll unquestionably feel some strain. Make certain to incorporate a few exercises to set up those arm muscles for a full day of difficult work!

Get Used To Walking Outside, Before Come Here

If you're novice climber, at that point rest guaranteed that you don't need to rehearse on the trails so as for Climbing Mount Kilimanjaro. Anyway, your boots will be broken in before getting to Tanzania and your pace will be a lot quicker in case you're accustomed to walking along tough trails. So you have to work on walking for a few hours with the goal that you can do as such amid your climb. You ought to likewise do walking to improve your stamina, speed, and quality of your body to stroll for 7-9 hours amid your climb.

Start Early

Individuals who remain fit and dynamic can probably pull off booking a very late Climbing Mount Kilimanjaro. Larger size people, however, need more opportunity to set up their bodies. A half-year is a sensible measure of time to go from a total habitually lazy person to being prepared for Kilimanjaro. Anything else than that and your chance to lose your inspiration and walk, except if you're great at staying with a long term exercise plan.

Focus On Duration Vs. Intensity

While it's an incredible plan to have some serious cardio workouts to improve your lung limit your greatest centre ought to be endurance. Attempt to set yourself up for a 6-hour walking day with breaks at one-hour interims. 10 minutes on the stair climber simply won't cut it. Obviously, you can generally take rest on the trail when you need it yet as a standard guideline the guides give a short group rest each hour. In the event that you need more than that on the trail, at that point, they'll likely have you leave prior in the morning of the day to guarantee you get to the following camp at a better than an average hour.

In the event that you've at any point offered thought to

Climbing Mount Kilimanjaro

yet wavered on the grounds that you don't believe you're fit enough at that point quit feeling that way. Take that leap of faith, begin practicing and get yourself on that mountain. Your body weight won't decide your success! We at Materuni Tours are there to help you at each progression of your climb to make you effectively summit the trail through the different Kilimanjaro Routes . For more data visit our page at materunitours.com

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Dust Extractor vs Shop Vac

dust extractor Have you ever wondered what exactly is the difference between a dust extractor and a shop vac? If yes, then you are going to get your answer in this blog. If you want to get the best cleaning from your tool, it is important to understand the mechanisms of the tool you have.

 If you know how your tool works, you will find no difficulty in operating it, taking care of it and also your tools will be worth your money as it will survive for a long time due to proper care.

Difference Between a Dust Extractor and Shop Vacuum

This blog is dedicated to defining the differences between a dust extractor and a shop vac. Here are some of the major differences you should know about.

 ·         Variety –  A shop vacuum comes in a single model-fit-all design and you do not have many choices in it compared to dust extractors that offer two different types of models. One is the single-stage extractor that is best for small shops and the two-stage cyclone type is used more commonly for heavy-duty work.

 ·         Efficiency – A dust collector is used commonly by most woodworkers because this is one of the most effective ways to clean their workspaces to eliminate any dust particle. A shop vac is used only for light cleaning and for small to medium-sized wood chips which makes it less efficient.

 ·         Range – One of the main advantages of using a shop vac is that they can clean a range of materials that are not wood-related like glass and water and as compared, dust extractors don’t have such abilities. Instead, dust extractors can only clean the dust and matter like sawdust.

 ·         Capacity – Dust extractors are also useful in extracting small particles of dust and debris as compared to the shop vac. Also, dust extractors clean up large areas quickly and on the other hand, vacuuming can clean up large areas but at a slow pace.

 ·         Compartments – Shop vacuums have a single compartment where all the dust is stored but several dust extractors come with two compartments at least. The main purpose of the two compartments is to separate and filter debris and to achieve higher efficiency and a better user experience.

 ·         Air Cleaning – Dust extractors are best to clean the air around you from dust and other harmful pollutants. This is helpful to avoid any damage to your lungs and also to eliminate harmful particles. This feature isn’t available in the shop vac.

 Which one is a better choice?

It is your personal choice and needs that determine which one you should buy. However, factors that you should consider is the cubic-feet-per-minute (CFM), a metric that will come in handy to help you decide if the tools are right for your workshop or not. In simple words, the higher the CFM the better the tool is. However, a professional woodworker will only opt for the best he can afford to match the cleaning needs ideally.

Now you know the difference between the tools, thanks to this post, you can buy one that will clean things as per your needs. To get the best out of these, make sure to educate yourself properly.

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Which One Should You Prefer - Yoga Or Gym!

Yoga vs gym  

Any type of customary exercise is an unquestionable requirement for a sound way of life. While a few people like to work out in an exercise center, others like the tranquility of their own home where they can rehearse yoga or a stroll in the recreation center. Each style of activity has its own particular advantages and disadvantages. We should investigate working out in the exercise center versus yoga and customary strolls.

Advantages of yoga and strolling over going to exercise center:

Useful for both - the brain and the body

Yoga is a way of life and not just an activity schedule. Along these lines, it constructs and tones muscles as well as fortifies your lung limit, stomach related framework and so on. It is likewise said to build the capacity of the brain to center and mindfulness.

You could stroll on a treadmill in the exercise center yet going out for a stroll outside accomplishes all the more great to your body. Being with nature when you walk outside is known to be a viable pressure buster and encourages you quiet your faculties. Strolling can likewise help enhance your states of mind and is a type of treatment for wretchedness too.

Does not require any extraordinary gear

With yoga, there is no requirement for weights or uncommon shoes. All you require is a level, firm surface which could be the cover in your room or your garden outside. The main hardware you requirement for a walk is a couple of strong, happy with strolling shoes. This makes yoga and strolling spending amicable also contrasted with rec center participation costs.

Should be possible anyplace

Since yoga does not require any exceptional gear, it tends to be honed anyplace and whenever. Taking a break from sitting at your work area - take a stab at doing pranayam. Keep a couple of strolling shoes convenient and at meal break take a brisk stroll around the square - there's nothing to stop you.

Words By: Dr. Rajveer Singh(pt)

BPTh/BPT, Fellowship in Orthopaedic Rehabilitation (FOR), MBA (Healthcare)

Physiotherapist, Bangalore. He is an experienced Physiotherapist in JP Nagar, Bangalore. He has had many happy patients in his 11 years of journey as a Physiotherapist. Alos he is one of the best Physiotherapists in Delhi. He is a qualified BPTh/BPT, Fellowship in Orthopaedic Rehabilitation (FOR), MBA (Healthcare). He is currently practising at Trinity Physiotherapy. Diagnostics and Imaging Center.JP Nagar 2nd phase. in JP Nagar, Bangalore.

Less odds of harming yourself

Indeed, since yoga does not require specific weights or gear, there are less odds of harming yourself. Yoga likewise does not center around speed, enabling you to move serenely - in a way that your body dependably can rest easy.

Strolling again is an activity that enables you to work at your own pace and does not influence you to contend with others. For whatever length of time that you see where you are going and abstain from strolling on tarred surfaces, the odds of harming yourself while strolling are likewise low.

Long haul weight reduction

A reason most rec center devotees lean toward a strenuous exercise to yoga and strolling is quicker weight reduction. These methods do help get more fit however the procedure is moderate. Notwithstanding, since this weight has been lost slowly, it will probably remain off. On the off chance that you wish to talk about a particular issue, you can counsel a Physiotherapist.

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The Best Cardio Exercises for Weight Loss, Strength, and Stamina

To many people looking to lose weight, cardio exercise means running… and that’s it. So if you don’t like rapidly planting one foot in front of the other for miles at a stretch, chances are you don’t do it. Or you give it half effort on the rare occasion you do lace up your sneakers.

But there are plenty of other ways to get your cardio on, most of which can help you boost heart health, build muscle and strength, and reach or maintain your goal weight — it all depends on how you do them. Following is everything you need to know about cardio exercises for weight loss, strength, and endurance.

What Is Cardio Exercise?

Although we think of “cardio” as activities like running, cycling, and swimming, cardiorespiratory exercise is anything that elevates the heart rate and challenges the body to deliver oxygen to working muscles, explains Pete McCall, C.S.C.S., an ACE-certified personal trainer and host of the All About Fitness podcast.

“The cardiac system pumps blood around the body, and the respiratory system draws oxygen in and around the body. Any exercise that engages these systems and keeps them going is cardiorespiratory,” he says.

Anaerobic vs. Aerobic Activity

Two more terms that get thrown around along with cardio are “aerobic” and “anaerobic.” These designations refer to how much oxygen is used to produce energy for the task at hand. While each energy system is always in use to some extent, the intensity of activity determines which form of fuel is utilized more.

Aerobic exercise relies primarily on oxygen to produce energy, and is performed at low or moderate intensity for an extended period of time (more than 2 minutes or so) due to the length of time necessary to produce that energy.

Examples: marathon running, swimming, road cycling, etc.

Anaerobic exercise, on the other hand, does not emphasize oxygen as its main source of energy, relying more on ready glycogen and phosphocreatine. Anaerobic activity is performed in bursts (up to 2 minutes or so) at high intensities.

Example: sprinting, weightlifting, and high-intensity intervals

The anaerobic threshold — at which you cross over from aerobic into anaerobic activity — varies from person to person, but generally starts around 80 percent of your max heart rate, says Beachbody fitness expert Cody Braun. Here’s a formula that can help you determine your max heart rate.

220, minus your age = your age-adjusted max HR

For example, if you’re 30 years old, your age-adjusted maximum heart rate is 220, minus 30 years = 190 bpm. From there, calculate appropriate percentages of that number to determine your target zones.

In this case, 80 percent (the anaerobic threshold) is about 152 beats per minute. You can use a heart rate monitor to track your BPMs during exercise to make sure you’re adequately challenging yourself relative to your objectives.

The Talk Test

If you prefer an even simpler way of tracking your effort, there’s the talk test. Can you carry on a conversation? If not, you’re doing anaerobic work.

“Your body needs to expire (exhale) carbon dioxide to metabolize glycogen,” McCall explains. “So the pace of your breathing picks up and you lose the ability to talk.”

RPE

Another way to gauge the intensity of activity is the rate of perceived exertion (RPE) — basically, how hard you feel like you’re working. The RPE scale runs from six to 20, which roughly corresponds with your heart rate divided by 10.

At rest, your RPE is six. Light activity lands you at 11, hard work gets you up to 15, and all-out maximal exertion takes you up to 20.

Benefits of Cardio Exercise

Like all exercise, cardiorespiratory workouts offer a slew of perks. “Cardio improves circulation of blood and oxygen, allows you to exert yourself longer without being fatigued, helps make the heart more efficient, burns off calories, helps you sleep, gives you more energy, and reduces stress,” says Michele Olson, Ph.D., professor of sport science at Huntingdon College.

Cardio can even help you become stronger. “Enhancing aerobic capacity can improve blood, oxygen, and nutrient flow to working muscles, and help with recovery between sets of resistance-training exercises,” McCall says.

Cardio for Weight Loss

Of course, chief among the benefits of cardio for many people is weight loss. Research has long found that both endurance and interval training improve body composition, decrease waist circumference, and lead to similar amounts of weight loss.

However, high-intensity exercise has been found to trump aerobic exercise at decreasing body fat, owing primarily to the afterburn effect of excess post-exercise oxygen consumption (EPOC). Where steady-state (low to moderate intensity) activity may burn more calories during its typically longer durations, high-intensity exercise keeps your metabolism elevated long after a workout, in some cases up to 72 hours. That means more calories burned overall.

And since interval training takes less time to get the same results, many prefer it. In a small study published in 2016, a group of sedentary men was split into two groups who exercised three times a week for three months: one did moderate-intensity cycling for 45 minutes, while the other alternated three 20-second cycle sprints with low-intensity pedaling for 10 minutes.

At the end of the experiment, both groups lost about 2 percent of their body fat. But the second group worked for one-fifth as much time as the first. “With HIIT, you are utilizing all your systems efficiently — you’re getting the biggest bang for your buck in the shortest time,” Braun says.

How Much Cardio Should You Do?

The American College of Sports Medicine recommends adults get at least 2 1/2 hours of moderate-intensity cardio, or 60 minutes of high-intensity cardio each week for general fitness. That works out to 30 minutes five days a week, or 20 minutes three days a week, respectively.

But you can split up time within the day, too. For instance, 15 minutes of jump rope in the morning, and 15 minutes of soccer with your kids in the afternoon. Just be sure to push yourself (and pay attention to your heart rate) if you’re aiming for more vigorous cardio.

If you’re newer to cardio, McCall suggests setting a small, realistic goal, such as 15 minutes, three times a week. “If you’re successful at achieving this, that will encourage you to add more,” he says.

From there, add five to 10 percent more cardio each week. So, 15 minutes becomes 17 minutes, and then 20 minutes, etc. You can add five to 10 percent more mileage if you prefer to use distance as your measurement.

It’s OK to do some form of cardio every day, as long as you’re not doing super intense workouts daily. If you put in a hard day, make the one that follows an active recovery day with a walk or perhaps yoga. “Exercise is a stress, and your body needs days to recover and heal itself,” Braun says.

For those who favor a combination strength-and-cardio workout, Braun recommends doing strength first. “The body likes to use carbs before fat for energy,” he explains. “Strength training uses glycogen for energy. Once those stores are depleted, your body will turn to fat deposits during lower-intensity cardio.” Further, if you do high-intensity cardio first, you may not have the strength to give weightlifting your all, and your form might suffer.

Types of Cardio Training

The method by which you perform cardio is as important to your goals as the exercises themselves. The following strategies alter variables like tempo, rest, and even activity.

Endurance training

This is steady-state cardio, wherein you maintain roughly the same pace throughout a workout. You can do this with any of the cardio exercises listed below. You’ll burn calories and train your body to consume oxygen more efficiently, but you won’t build much strength, and you’re likely to lose some muscle. Best for: Muscular endurance, cardiovascular endurance

Interval training

As mentioned above, alternating between periods of high-intensity bursts (such as sprinting) and lower-intensity rest or recovery (such as jogging or walking) will burn more calories in less time. It also generally burns more fat overall, improves anaerobic capacity, and helps your body recover quicker. Best for: Muscular development, cardiorespiratory capacity, fat loss

Low-intensity interval training

HIIT isn’t the only way to get your intervals on. “Doing lower-intensity exercise for one to two minutes at time uses the aerobic energy pathways without creating excessive fatigue,” McCall explains. He recommends exerting at a 5 to 7 (on a scale of 1 to 10 with 10 being the hardest) with a 2-to-1 work-to-recovery ratio. So go 2 minutes at a level 7, then 1 minute at a level 4, for example. Best for: Cardiovascular endurance

Circuit training

This type of total-body workout involves performing a number of different exercises in succession (a circuit) with minimal rest in between. It typically involves combining cardio and strength training, though Olson notes it isn’t optimal for either. For weight loss, however, it can be quite effective. Alternate between exercises such as squat lunges, burpees, medicine ball passes, and mountain climbers for 30 to 60 seconds each, then rest a minute between rounds. Best for: Muscular development, muscular endurance, cardiorespiratory capacity, fat loss

Fartleks

This funny Swedish term is is a great way to break up the monotony of regimented intervals, McCall says. Work at a high intensity for some distance (say, eight lightposts away) or time (until the second verse of the song you’re listening to). Then go at an easy effort until you recover. Continue this pattern for different distances or times for your entire workout. Best for: Muscular development, muscular endurance, cardiorespiratory capacity, fat loss

Cardio Exercises for Weight Loss, Strength, and Endurance

You now know what cardio is and how it’s applied — here are the cardio exercises to try.

Running

Easy to do most anywhere and fairly cheap, running offers a slew of benefits, like strengthening bones and enhancing joint health. However, “the repetitive impact can cause lower-extremity overuse injuries if you don’t vary it with other forms of exercise,” Olson says. To help avoid injury, make sure you’re running with proper form.

Cycling

Easier on your joints than running, biking challenges your body to effectively deliver oxygen to muscles, which it offers a greater likelihood for growth.

Swimming

Another great option if you have joint issues, swimming is a total-body workout. But you do need a place to swim — and to know how to properly swim — to reap all of its benefits. Once you do, check out these tips to improve your freestyle stroke.

Rowing

Crew teams are in top shape because rowing is a great total-body cardio and muscular workout. It’s also low-impact, sparing shock to joints.

Plyometrics

This kind of exercise most often refers to jump training, and can burn many calories as you increase your explosive power. Naturally, though, good form is a must for this high-impact activity, or you increase the risk of injury. “You need to have the best movement mechanics to do plyometric training,” Braun says.

Dancing

Who says cardio can’t be fun? Whether you prefer moving to pop music, country music, or something in between, dancing is a great way to improve aerobic — and even anaerobic — capacity.

Jumping rope

Cheap, portable, and easy to do pretty much anywhere, jumping rope builds aerobic and anaerobic endurance, and may help improve coordination, balance, and bone mineral density, research shows. It’s best to wear the right shoes and jump on a forgiving surface such as a wood floor, Olson says. And if you have tight calves, stretch them before and after.

Hiking

“Consistent hiking for two to four hours at a time uses the aerobic energy system, which can help increase the utilization of fat for energy,” McCall says, and that can lead to weight loss. Hiking is also easier on your joints than running, plus you’re spending time in nature, which has been shown to improve mood among other benefits.

Calisthenics

Old-school bodyweight exercises like squats and pushups are a great way to get your heart pumping and build muscular endurance. “The more muscles used, the more oxygen required, and the more calories burned,” McCall says. Try jumping jacks, high knees, ice skaters, mountain climbers, and burpees.

Sports

Games like softball, basketball, and soccer offer more than friendly competition. “Each sport has different benefits for your body, from the fuel system you use to skills required of your body and mind,” Braun says. “The movements required in different sports help teach coordination while keeping cardio fun and interactive.”

Cardio Is Way More Than Running

You can get the benefits of cardio in many more ways than simply running. Whether you swim, dance, or do Beachbody workouts at home, be sure to do more than one thing.

“Your body is capable of a lot of things. For general health and fitness, encompass all of it,” Braun says. Do endurance as well as interval workouts, in all forms of cardio, to lose weight, improve overall fitness, and reduce your risk of injury.

from News About Health https://www.beachbodyondemand.com/blog/cardio-exercises-for-weight-loss-strength-stamina

[calorieworkouts]

17 Science-Backed Ways to Totally Crush Cardio Workouts

Love it or hate it, cardio workouts, such as kickboxing or bodyweight routines, are crucial to total health and also essential to sports efficiency. A common cardio workout raises the heart rate, aids improve lung efficiency, and sheds a lot of calories and also fat. And guess what? There are points you could do to get even much more from it. In enhancement to the non-negotiables (read: proper exercise nourishment and hydration, together with a solid warm-up and cool-down), below are 17 means to obtain better results.

1. Think outside the treadmill.

There are lots of means to up the intensity and also strike your cardiovascular zone without running. Attempt this: Usage light weights, like pinheads or kettlebells, for a fast-paced strength-training session. That indicates marginal remainder in between sets (regarding 30 secs) to boost your heart rate and also metabolism.Physical performance and cardio reactions to a severe bout of heavy resistance circuit training versus standard toughness training. Alcaraz PE, Sánchez-Lorente J, Blazevich AJ. Journal of toughness and conditioning research study/ National Stamina & Conditioning Organization, 2008, Aug.,22( 3):1533 -4287.

2. Stop as well as start.

You've probably listened to the apparently endless list of interval training pros, so we won't duplicate them below. We'll simply say that there are bunches of ways to integrate HIIT-- whether that's on a track, bike, or rowing equipment. Whatever approach or precise period you pick, the idea remains the very same: Offer it your all, rest, and repeat.Effect of high-intensity interval training on cardio function, VO2max, and also muscular pressure. Astorino TA, Allen RP, Roberson DW. Journal of strength and also conditioning study/ National Stamina & Conditioning Organization, 2012, Apr.,26( 1):1533 -4287.

3. Take time for Tabata.

Tabata is a high-intensity workout that was initially designed to last simply 4 minutes.Effects of moderate-intensity endurance and also high-intensity recurring training on anaerobic capacity and also VO2max. Tabata I, Nishimura K, Kouzaki M. Medicine and also science in sporting activities and also exercise, 1997, Feb.,28( 10):0195 -9131. Supposed Tabata courses at your neighborhood health club could be much longer, but the suggestion coincides: 20 secs of all-out effort, adhered to by 10 seconds of rest, which is duplicated for an overall of 4 minutes.

4. Mix and match.

Intervals have applications that exceed running or cycling. Combining strength training and cardio right into one exercise (hi, Barry's Bootcamp) will generate cause just 8 mins. (And while the topic has actually created blended lead to studies, it probably doesn't matter excessive which you do first.Concurrent resistance and also aerobic workout promotes both myofibrillar as well as mitochondrial protein synthesis in inactive middle-aged guys. Donges CE, Burd NA, Duffield R. Journal of applied physiology (Bethesda, Md.: 1985), 2012, Apr.,112( 12):1522 -1601. Aerobic exercise modifies skeletal muscular tissue molecular responses to resistance exercise. Lundberg TR, Fernandez-Gonzalo R, Gustafsson T. Medicine and science in sports and workout, 2013, Jun.,44( 9):1530 -0315. ) Thankfully, you do not have to strike up a shop health club making this happen. Rather than sprinting as well as stopping, do a bodyweight workout during your remainder period.Both aerobic endurance as well as toughness training programs enhance cardiovascular wellness in overweight adults. Schjerve IE, Tyldum GA, Tjønna AE. Professional scientific research (London, England: 1979), 2008, Dec.,115( 9):1470 -8736.

5. Bring it.

This one works particularly well at the food store. Instead of heading directly for the cart, lug all your things in a basket as you walk the shop. Sounds small, however bring any added weight while strolling or running has actually been shown to enhance intensity, recovery, and also recruitment of fast-twitch muscle mass fibers.Metabolic reaction of endurance professional athletes to training with included load. Rusko H, Bosco CC. European journal of applied physiology and also occupational physiology, 1987, Oct.,56( 4):0301 -5548. The impact of weighted vest walking on metabolic feedbacks and ground reaction pressures. Puthoff ML, Darter BJ, Nielsen DH. Medication and also scientific research in sports as well as exercise, 2006, Jun.,38( 4):0195 -9131. Just be sure to watch on auto mechanics-- even a couple of additional pounds could alter your form.

6. Include some speed.

Have a need for speed? Running on a treadmill might look like a pain, but since the belt helps with leg turnover, there are couple of places you could go as quick. Plus it's is an excellent tool for ensuring consistency and pace each mile.Hamstring muscular tissue kinematics during treadmill sprinting. Thelen DG, Chumanov ES, Hoerth DM. Medication as well as scientific research in sporting activities as well as workout, 2005, Dec.,37( 1):0195 -9131. (And yeah, sometimes proving you can run a great deal faster than you believed you could.)

7. Up the incline.

As you're cranking up the treadmill's rate, do not forget to adjust the incline. As the belt obtains steeper, so will certainly your heart rate, sending your calorie shed through the roof.Elite lengthy sprint running: a comparison between incline as well as degree training sessions. Slawinski J, Dorel S, Hug F. Medication as well as scientific research in sports and also workout, 2008, Oct.,40( 6):0195 -9131. Bumping up the incline to a 5.5 percent grade or higher can likewise enhance the legs and core, and also improve running form and also sprint rate (by extending stride and also enhancing the number of steps taken each second). Predictors of sprint begin speed: the results of resistive ground-based vs. inclined treadmill training. Myer GD, Ford KR, Brent JL. Journal of stamina as well as conditioning study/ National Stamina & Conditioning Association, 2007, Nov.,21( 3):1064 -8011.

8. Allow it go.

Of the hand rails, that is. Holding into the side or top of the treadmill does more harm compared to good.The effect of handrail support on oxygen uptake during steady-state treadmill exercise. Berling J, Foster C, Gibson M. Journal of cardiopulmonary rehabilitation, 2007, Mar.,26( 6):0883 -9212. It's a surefire way to sabotage an exercise, reducing power output and also oxygen consumption and substantially reducing the effectiveness of a workout.Continuous handrail assistance, oxygen uptake, and also heart price in women during submaximal action treadmill workout. Christman SK, Fish AF, Bernhard L. Research study in nursing & wellness, 2000, Mar.,23( 1):0160 -6891. Go hands cost-free after that pump arms from waist to chest, not across the body (which can slow you down).

9. Run to the beat.

Pick something with a fast beat-- we're chatting 120 to 140 beats per minute-- to obtain the most from your cardio exercise. Matching your tempo to a beat has actually been revealed to ease regarded physical initiative. To puts it simply, the right music could make a hard exercise really feel easier.The Electrical power of Auditory-Motor Synchronization in Sports: Enhancing Running Efficiency by Combining Tempo with the Right Beats. Blood R, Nijssen M, van der Kamp J, Roerdink M. PLoS One. 2013, 8( 8): e70758. It's likewise been revealed to boost efficiency, rise motivation, and placed distractions (like unfavorable ideas and also fatigue) on pause.Effects of types and also strengths of history songs on treadmill endurance. Copeland BL, Franks BD. The Journal of sports medication as well as bodily health and fitness, 1991, Sep.,31( 1):0022 -4707.

10. Go off road.

If the treadmill isn't really finishing the job, head for the open airs. Trail running, hill cycling, or perhaps open water swimming could include range and right away up the strength. Plus there's an expanding body of research study that indicates exercising in nature could have serious mental health advantages. As well as if that's inadequate, browsing irregular ground, like sand or rocks, can up your athleticism and enhance stabilization muscles.Kinematics of running on 'off-road' surface. Creagh U, Reilly T, Lees A. Comfort design, 1998, Aug.,41( 7):0014 -0139.

11. Add some kettlebell work.

When it involves cardio training, kettlebells are a much better bet than typical pinheads. The all-mighty kettlebell swing has actually been shown to improve oxygen uptake, max heart rate, and also functional performance.Oxygen price of kettlebell swings. Farrar RE, Mayhew JL, Koch AJ. Journal of strength as well as conditioning studio/ National Toughness & Conditioning Organization, 2010, Jul.,24( 4):1533 -4287.

12. Navigate.

Create a circuit training workout that accumulates a busy mix of bodyweight cardio workouts. By combining resistance training with high-intensity cardiovascular actions back-to-back (think jump squats, burpees, as well as hill climbers), the body will attain outcomes quickly-- consisting of building muscle mass and also burning fat.Effect of high-intensity interval training on cardio feature, VO2max, and muscular pressure. Astorino TA, Allen RP, Roberson DW. Journal of toughness and conditioning studio/ National Stamina & Conditioning Organization, 2012, Apr.,26( 1):1533 -4287.

13. Go high tech.

The technique to running a much faster 5K or searching for inspiration to crush your next exercise might be in an application. We love Movement Traxx, together with the 38 various other physical fitness apps below. Had enough of your mobile phone? Select up a heart rate monitor or think about a GPS watch that will certainly aid track distance, speed, and the number of calories you burn while running.The usage of heart rates to check exercise intensity in regard to metabolic variables. Gilman MEGABYTES, Wells CL. International journal of sporting activities medicine, 1993, Nov.,14( 6):0172 -4622.

14. Delight in some coffee.

Fact: A pre-workout dosage of high levels of caffeine can supply that had to have pick-me-up, improve endurance, as well as boost sports electrical power in the temporary. Effect Of Coffee As well as High levels of caffeine Ingestion On Resistance Exercise Efficiency. Richardson DL, Clarke ND. Journal of stamina as well as conditioning study/ National Toughness & Conditioning Organization, 2016, Feb.,():1533 -4287. Caffeine improves muscular efficiency in elite Brazilian Jiu-jitsu professional athletes. Diaz-Lara FJ, Del Coso J, García JM. European journal of sport science, 2016, Feb.,():1536 -7290. High levels of caffeine undermines declines in leg power without boosted muscle mass damage High levels of caffeine, Leg Electrical power and also Muscle mass Damage. Ribeiro BG, Morales AP, Sampaio-Jorge F. Journal of stamina as well as conditioning studio/ National Stamina & Conditioning Organization, 2016, Jan.,():1533 -4287. Merely be careful not to overdo it: In the majority of researches, topics were given reasonably low doses of high levels of caffeine (3-5 milligrams per kg of body weight). Depending upon your size and the potency of your coffee, this equates to one cup or less.

15. Get social.

Building an exercise regular around team sports, group tasks, or health and fitness courses can improve efficiency throughout aerobic workout. Even if you cannot obtain to a course, a workout partner can make the whole gym experience a lot more enjoyable-- with an added boost of accountability.Aerobic exercise is ensured when specific efficiency impacts the team: an examination of the Kohler motivation gain result. Irwin BC, Scorniaenchi J, Kerr NL. Records of behavioral medication: a magazine of the Society of Behavioral Medication, 2013, Feb.,44( 2):1532 -4796. Uncertain what to do? Look into our 29 kick-ass partner workout ideas.

16. Play the best mind video games.

Mental fatigue can be the failure of any workout. Researches have shown that if the brain is tired, performance additionally suffers.Mental fatigue impairs physical efficiency in human beings. Marcora SM, Staiano W, Manning V. Journal of used physiology (Bethesda, Md.: 1985), 2009, Jan.,106( 3):8750 -7587. Reenergize on your own with a brand-new running route, fitness class, or workout regimen. Or attempt among these other options for breaking with a physical fitness plateau.

17. Time it right.

Research recommends that functioning out initially thing in the early morning is best for producing as well as sticking to a workout habit.Circadian uniqueness in exercise training. Hillside DW, Cureton KJ, Collins MA. Functional designs, 1989, Apr.,32( 1):0014 -0139. Nonetheless, not everyone is a morning individual (though there are ways to become one). The excellent information is that when it involves killing a cardio workout, whenever is far better compared to never ever (as a matter of fact, there are even unusual advantages of working out at evening).

The Takeaway

As with all workouts, it is possible to exaggerate it. So see to it you're relaxing at the very least Two Days between functioning the exact same muscle teams as well as taking some time to foam roll and stretch after each session.

Expert-approved

Noam Tamir Rob Sulaver

[trendingnewsb]

Age Shouldn't be Your Restriction When It Comes To Exercising

What do athletes train for? Athletes train for the event that they are competing in. The field however stretches far from the courts and crowds.

You don’t need to complete a podium finish to be an athlete

There are 1/4th of Americans aged 65+ that fall down each year.  Every 11 seconds, another adult is treated in the emergency room for a fall; every 19 minutes, an older adult dies from a fall.  Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.  Chronic diseases account for 75% of the money our nation spends on health care, yet only 1% of health dollars are spent on public efforts to improve overall health[1].

Forget the assumption that at fill-in-the-blank-age our bodies will fall apart and we will become weak.  Empower yourself to maintain or improve your health through exercise.

You may not be donning some state-of-the-art gear, have sponsors or compete for a podium finish.  Your sport is life and this event has no off seasons.  In life, we literally move to do what we need to do.  Especially to keep our independence as we get older it is key to be able to move well for our quality of life.

The events include the squat, deadlift, pulling objects, pushing things, rotating and lunging. Then think about what you like to do – play with the kids or grandkids, golf, vacation, gardening, triathlons, and the list goes on!  In this metaphor is a nugget of truth- “training for life does not stop at a prescribed age.” What happens if we decide to throw in the towel and stop training for life?

You should not stop exercising regardless of your age.  Disregard assumptions about physical potential as you age because you decide what your potential is.  The point is to hone in on the important fact that exercise is much more than “getting in shape”.  Your type of exercise may change as you age, but don’t stop training for life.

Things could be so different when you choose to empower yourself

Imagine you are planning a trip to visit New Zealand after an old friend from college shares her sons story of the amazing landscapes there.  You not only enlist your partner in crime, but also the invitation is extended to your kids and grandkids.  They all accept the challenge.  Plans are made, everyone is excited.  This will be a splurge but a worthwhile one.  You all arrive in New Zealand.  The next day everyone is up early and ready to log some miles.

Scenario A

You want to participate in the story telling during the walk but you are too focused on trying to navigate uneven terrain.  In the back of your head you knew that your balance was not what it used to be but just decided to push through it.  It is also quickly apparent that it is difficult for you to mount any areas where you have to step up.  Only an hour in the hike and the group is slowing to your pace and you hear a family member say “see I told you this was not a good idea, she is too old for this trip, especially with her arthritis”.

Scenario B.

You are not only able to navigate the terrain during the trip, but you are making it look easy.  Because you knew the trip was coming up you started to work with a fitness professional to improve your balance and strength among other things.  Your knee pain became more manageable because of your sessions and with the help of walking sticks you are able to relieve the pressure on your knees.  Pictures are taken, stories are told and memories are made.

What are you going to do when you get to that point that you are able to experience that joy of enjoying that trip.. vs the frustration of not being able to complete it?

What are you going to do with your life so you make sure you experience your wants and likes?

I am training with a 78 year young client right now for her vacation in Columbia.  Ruth wants to be able to enjoy her trip without being distracted by things like her balance and strength.  Since working with me she has made strides in her balance and agility.  Of great importance she has been aware of how our sessions have improved her everyday life.  She has also purchased and is using walking sticks during her walks to ease the pressure on her arthritic knee.  Otherwise known as Nordic walking, it has been shown in studies the cardiovascular benefits from it.

Train for life so you stay in the green and keep your functional capacity and have a good quality of life where you can do what you want to do.  Inactivity will lead to a quick decline to a place where inability to do everyday activities is life changing.

This is how you can get started

The first step is to talk to your doctor to get cleared for exercise and also make sure that you are on top of any chronic conditions that you have.  Also, get your eyes checked.  Then explore all of the options for you.  Some love the big gym environment, others prefer small studios.  Some individuals prefer personal trainers, others prefer the community aspect of a group class.  Depending on the time of the year and where you live you may have some outdoor options.

You may encounter individuals that disregard you because of your age, make assumptions or don’t know how to work with an older population.  Disregard them and move on to those that show you the respect of challenging you just enough and don’t treat you like you are fragile.

Do exercises that can benefit your daily activities 

These exercises below should be part of your regime: squat, deadlift, pulling, pushing, lunging and rotating.  Remember, get cleared for exercise with your doctor and follow any instructions that they may have.  Also feel free reach out to professionals to give you some hands on instructions.

Chair Squats

A good way to improve your squats is to do chair squats. Sit on the edge of a chair without rollers. Have your feet firmly planted so you can stand up. Try crossing your arms across your chest so you don’t rock. Keep a good tall posture. When you do rise push off on your heels. Stand up tall. When you return to the chair don’t just fall down. Return to the chair slowly.

Deadlift

Even if you are not familiar with this name, you do this movement in everyday life. Think about how many times you pick something up off the floor. Many times you are executing a deadlift. There are many useful videos about proper form. Click here to read an article and see the videos. It may be useful to practice this without a weight and have a fitness professional watch your form if you can. This exercise is different than a squat.

Pulling

Resistance bands are great tools for everyone. There are resistance bands with handles already attached and of ranging weights just like dumbbells. You can execute rows if you attach them to a sturdy pole or enlist a partner to hold the other end.

Pushing

Being able to push is important when getting up off the floor, moving furniture or other objects. Wall pushups can be a great way to not only build your arm strength but it can be a good core workout. Start completely vertical and be able to place your palms against the wall at the same time. Try a few pushups against the wall. Focus on bringing your chest to the wall, not your head. Then increase the angle by taking a step back and trying it again. Now your feet are further back than your hands. Make sure you keep that standing plank & keep your body straight like a board. Soon you will find a comfortable but challening angle that you can start to practice your pushups.

Lunging

You want to be able to step in a direction and pick something up. When you do this you are performing a lunge. Strengthen your legs and improve your balance. Start off stepping at a comfortable length forward and pushing back with that front foot. Try stepping to the side and then pushing back. If you are working on improving your balance have a wall at your back for support. Soon step at different angles – just like we do in our everyday life. Think of your path of lunges like the hands of a clock and hit all of them. Holding a moderate weight in your hands can also be a good idea after you have mastered it and your balance is improved.

Rotating

A good way to incorporate rotation in your training is adding a rotation to your lunge. Lunge to the side and then slowly turn in the direction that you lunged. Make sure that you keep tall and don’t lean over. A good way to keep your core engaged is to cross your arms and have your elbows up like a genie. Also if you have a medicine ball or dumbbell you can hold this after you have mastered it and your balance has improved.

Some mental notes to help you maintain this habit

Get friends and have fun

If there is an activity that you enjoy like lawn bowling, dancing or tennis, join a team.  Often as we get older we don’t take time to play and move.  Mix in some activity that is outside the box of “working out”.  There are also many social and emotional benefits of being part of an active community.  Or if you prefer to do something around the house start gardening, that can be a great way to get outside and move!

Create milestones to see the difference

Is there something that you have always wanted to do? Train for that vacation, trip or experience you want to enjoy.  You will see how your improvement benefits your everyday life activities too.

The saying rings true – move it or lose it.  If you don’t train for things like balance or strength chances are those abilities will erode.  You can maintain or regain it, don’t think that you can’t! Instead of dragging your feet to exercise to “get in shape” change your mindset to exercise so you can do what you want to do in life!

Reference

[1]^National Council Of Aging: Fall Prevention Fact

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from Viral News HQ http://ift.tt/2w07xol via Viral News HQ

[trendingnewsb]

Age Shouldn't be Your Restriction When It Comes To Exercising

What do athletes train for? Athletes train for the event that they are competing in. The field however stretches far from the courts and crowds.

You don’t need to complete a podium finish to be an athlete

There are 1/4th of Americans aged 65+ that fall down each year.  Every 11 seconds, another adult is treated in the emergency room for a fall; every 19 minutes, an older adult dies from a fall.  Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.  Chronic diseases account for 75% of the money our nation spends on health care, yet only 1% of health dollars are spent on public efforts to improve overall health[1].

Forget the assumption that at fill-in-the-blank-age our bodies will fall apart and we will become weak.  Empower yourself to maintain or improve your health through exercise.

You may not be donning some state-of-the-art gear, have sponsors or compete for a podium finish.  Your sport is life and this event has no off seasons.  In life, we literally move to do what we need to do.  Especially to keep our independence as we get older it is key to be able to move well for our quality of life.

The events include the squat, deadlift, pulling objects, pushing things, rotating and lunging. Then think about what you like to do – play with the kids or grandkids, golf, vacation, gardening, triathlons, and the list goes on!  In this metaphor is a nugget of truth- “training for life does not stop at a prescribed age.” What happens if we decide to throw in the towel and stop training for life?

You should not stop exercising regardless of your age.  Disregard assumptions about physical potential as you age because you decide what your potential is.  The point is to hone in on the important fact that exercise is much more than “getting in shape”.  Your type of exercise may change as you age, but don’t stop training for life.

Things could be so different when you choose to empower yourself

Imagine you are planning a trip to visit New Zealand after an old friend from college shares her sons story of the amazing landscapes there.  You not only enlist your partner in crime, but also the invitation is extended to your kids and grandkids.  They all accept the challenge.  Plans are made, everyone is excited.  This will be a splurge but a worthwhile one.  You all arrive in New Zealand.  The next day everyone is up early and ready to log some miles.

Scenario A

You want to participate in the story telling during the walk but you are too focused on trying to navigate uneven terrain.  In the back of your head you knew that your balance was not what it used to be but just decided to push through it.  It is also quickly apparent that it is difficult for you to mount any areas where you have to step up.  Only an hour in the hike and the group is slowing to your pace and you hear a family member say “see I told you this was not a good idea, she is too old for this trip, especially with her arthritis”.

Scenario B.

You are not only able to navigate the terrain during the trip, but you are making it look easy.  Because you knew the trip was coming up you started to work with a fitness professional to improve your balance and strength among other things.  Your knee pain became more manageable because of your sessions and with the help of walking sticks you are able to relieve the pressure on your knees.  Pictures are taken, stories are told and memories are made.

What are you going to do when you get to that point that you are able to experience that joy of enjoying that trip.. vs the frustration of not being able to complete it?

What are you going to do with your life so you make sure you experience your wants and likes?

I am training with a 78 year young client right now for her vacation in Columbia.  Ruth wants to be able to enjoy her trip without being distracted by things like her balance and strength.  Since working with me she has made strides in her balance and agility.  Of great importance she has been aware of how our sessions have improved her everyday life.  She has also purchased and is using walking sticks during her walks to ease the pressure on her arthritic knee.  Otherwise known as Nordic walking, it has been shown in studies the cardiovascular benefits from it.

Train for life so you stay in the green and keep your functional capacity and have a good quality of life where you can do what you want to do.  Inactivity will lead to a quick decline to a place where inability to do everyday activities is life changing.

This is how you can get started

The first step is to talk to your doctor to get cleared for exercise and also make sure that you are on top of any chronic conditions that you have.  Also, get your eyes checked.  Then explore all of the options for you.  Some love the big gym environment, others prefer small studios.  Some individuals prefer personal trainers, others prefer the community aspect of a group class.  Depending on the time of the year and where you live you may have some outdoor options.

You may encounter individuals that disregard you because of your age, make assumptions or don’t know how to work with an older population.  Disregard them and move on to those that show you the respect of challenging you just enough and don’t treat you like you are fragile.

Do exercises that can benefit your daily activities 

These exercises below should be part of your regime: squat, deadlift, pulling, pushing, lunging and rotating.  Remember, get cleared for exercise with your doctor and follow any instructions that they may have.  Also feel free reach out to professionals to give you some hands on instructions.

Chair Squats

A good way to improve your squats is to do chair squats. Sit on the edge of a chair without rollers. Have your feet firmly planted so you can stand up. Try crossing your arms across your chest so you don’t rock. Keep a good tall posture. When you do rise push off on your heels. Stand up tall. When you return to the chair don’t just fall down. Return to the chair slowly.

Deadlift

Even if you are not familiar with this name, you do this movement in everyday life. Think about how many times you pick something up off the floor. Many times you are executing a deadlift. There are many useful videos about proper form. Click here to read an article and see the videos. It may be useful to practice this without a weight and have a fitness professional watch your form if you can. This exercise is different than a squat.

Pulling

Resistance bands are great tools for everyone. There are resistance bands with handles already attached and of ranging weights just like dumbbells. You can execute rows if you attach them to a sturdy pole or enlist a partner to hold the other end.

Pushing

Being able to push is important when getting up off the floor, moving furniture or other objects. Wall pushups can be a great way to not only build your arm strength but it can be a good core workout. Start completely vertical and be able to place your palms against the wall at the same time. Try a few pushups against the wall. Focus on bringing your chest to the wall, not your head. Then increase the angle by taking a step back and trying it again. Now your feet are further back than your hands. Make sure you keep that standing plank & keep your body straight like a board. Soon you will find a comfortable but challening angle that you can start to practice your pushups.

Lunging

You want to be able to step in a direction and pick something up. When you do this you are performing a lunge. Strengthen your legs and improve your balance. Start off stepping at a comfortable length forward and pushing back with that front foot. Try stepping to the side and then pushing back. If you are working on improving your balance have a wall at your back for support. Soon step at different angles – just like we do in our everyday life. Think of your path of lunges like the hands of a clock and hit all of them. Holding a moderate weight in your hands can also be a good idea after you have mastered it and your balance is improved.

Rotating

A good way to incorporate rotation in your training is adding a rotation to your lunge. Lunge to the side and then slowly turn in the direction that you lunged. Make sure that you keep tall and don’t lean over. A good way to keep your core engaged is to cross your arms and have your elbows up like a genie. Also if you have a medicine ball or dumbbell you can hold this after you have mastered it and your balance has improved.

Some mental notes to help you maintain this habit

Get friends and have fun

If there is an activity that you enjoy like lawn bowling, dancing or tennis, join a team.  Often as we get older we don’t take time to play and move.  Mix in some activity that is outside the box of “working out”.  There are also many social and emotional benefits of being part of an active community.  Or if you prefer to do something around the house start gardening, that can be a great way to get outside and move!

Create milestones to see the difference

Is there something that you have always wanted to do? Train for that vacation, trip or experience you want to enjoy.  You will see how your improvement benefits your everyday life activities too.

The saying rings true – move it or lose it.  If you don’t train for things like balance or strength chances are those abilities will erode.  You can maintain or regain it, don’t think that you can’t! Instead of dragging your feet to exercise to “get in shape” change your mindset to exercise so you can do what you want to do in life!

Reference

[1]^National Council Of Aging: Fall Prevention Fact

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