Showing posts with label benefits. Show all posts
Showing posts with label benefits. Show all posts
Sunday, March 22, 2015
Yoga Padmasana Benefits Lotus Pose in Detail
Yoga Padmasana
Yoga Padmasana can be practiced any time. You may do it while watching TV or while having food. Its the basic pose to perform any of the meditations or sitting in any mudra. Details about the sirring posture of Padmasana is described below. For those people who cant sit in Padmasana, they can perform ardha-padmasana (Half Lotus Pose), which is a bit easier than Padmasana.
Yoga Padmasana Pose in Detail
Correct siting position has great importance while performing yoga. As Padmasana is a basic yoga pose, so it should be practiced correctly. You may follow the steps provided below to sit in Padmasana.
- Sit on a tough surface.
- Put your right foot on your left thigh such that flat portion of your feet is facing upwards and ankle is touching your abdomen.
- Now put your left foot on your right thigh in the same way.
- You may use your hands to put your feet on your thighs.
- If you are having difficulty in sitting in this posture then you may do ardha-padmasana. In this you dont need to put your left feet on right thigh. Instead you may keep it under the thigh, which is a bit relaxing.
- There is no time limit for doing Padmasana. You may do it till you find it easy to do in your daily life, but never go over the limits. Release from the pose when you find it uncomfortable.
- Every time you do Padmasana, start it with alternate legs. If this time you have started your pose with right leg, then next time start it with left leg.
Who should avoid doing Padmasana
- If you recently have a knee injury or an ankle injury then you should avoid Padmasana until you are fully recovered.
- If you have a sprain in your leg then avoid Padmasana.
- If you have lower or Upper back pain then avoid Padmasana.
Benefits of Padmasana
There are uncountable benefits of Padmasana. It is the basic pose for most of the meditation mudras. Here we are listing some of the major and worldwide accepted benefits of Padmasana.
- It increases our concentration power.
- It strengthens our spine.
- It improves of thigh, ankle and calf muscles.
- It destroys diseases and awakens kundalini.
- It relieves sciatica pain and improves body posture.
- It improves blood circulation and digestion.
- It makes our joints and ligaments flexible.
- It restores the energy level of our body.
Saturday, March 21, 2015
Benefits of Running in the Morning before Breakfast
Running in the morning before breakfast is considered as one of the physical activities. So what makes it best. Here we will tell you some interesting facts about running in morning. Those who are conscious about their health should read it and decide it themselves if they want to start running or not. Running is not just to improve your stamina or leg muscles, its works on several aspects of your health.
All of the above benefits increases the work productivity as you remain healthy with a good working brain.
Running not only saves us from various diseases but also improves our metabolism and immunity. It makes you able to live a long and healthy life. Most of us dont run due to our lazy attitude towards our health. Everybody should make a habit to get up early in the morning and then go for running after answering the nature calls. In the beginning you might run a lesser distance. In that case you can follow Run-Walk-run method. In a few weeks you will be able to run a longer distance.
If you are suffering from High Blood Pressure / Heart Problem or any other major disease then consult your doctor before starting running on a regular basis.
Its better if you start running regularly from 20s or 30s. It will not only save you from aging factor and diseases but also increase your work productivity.
Benefits of Running in the Morning before Breakfast
- It improves the working of your lungs. If you run on regular basis then you will notice that you wont feel out of breath while climbing stairs.
- Running improves the hearing capacity by supplying more blood and nutrients to our ear while we are running.
- Running helps in getting relief from Migraine pain. Those who run regularly are less prone to Migraine.
- Running prevents age related muscle loss and generates new muscles.
- You are less prone to Depression if you run regularly. Running is a natural Antidepressant.
- It boosts your blood flow for a few minutes and supplies blood to some important parts of brain, which increases your brain power.
- Running starts nerve cell production in brain and also creates new blood vessels. It increases our thinking and analysis capacity.
- It makes your knees healthy and help them remain fit till an elderly age. Running increases cartilage production, which saves your joints from arthritis.
- Running increases bone density and make them stronger. Thus you are less likely to get a fracture.
- Your immune system become strong if you run regularly in the morning. If your immune system is strong then you are less likely to fall ill.
- During morning air is more oxygenated and less polluted. So its more beneficial rather than evening.
- Running in the morning before breakfast reduces the extra fat in your body. So morning time is a good running time for you if you want to lose fat.
All of the above benefits increases the work productivity as you remain healthy with a good working brain.
Running not only saves us from various diseases but also improves our metabolism and immunity. It makes you able to live a long and healthy life. Most of us dont run due to our lazy attitude towards our health. Everybody should make a habit to get up early in the morning and then go for running after answering the nature calls. In the beginning you might run a lesser distance. In that case you can follow Run-Walk-run method. In a few weeks you will be able to run a longer distance.
If you are suffering from High Blood Pressure / Heart Problem or any other major disease then consult your doctor before starting running on a regular basis.
Its better if you start running regularly from 20s or 30s. It will not only save you from aging factor and diseases but also increase your work productivity.
Monday, March 9, 2015
Pears and cranberries help to burn fat the benefits of pears and berries in the diet diet foods
Pears and cranberries help to burn fat, the benefits of pears and berries in the diet,
Scientific studies have shown that there are types of fruit that have proven effective in eliminating body fat wherever they are accumulated and confluent, and these types made by nutrition experts, are:
• Pears: There is an anti-oxidant substances found in pears and working to rid women of all the accumulated fat in the body. On the other hand, enjoy the sweet flavor Pears reduce your desire for sweets full of calories.
• Cranberry: helps eliminate "potbelly" because the material in it helps in burning fat accumulated around the abdomen and prevent stored in the future. Multiply this kind of berries if you want to eliminate your belly fat.
• small orange: contributes to supply the body with more antioxidants that protect your skin and health. On the other hand, this kind of orange is very rich in dietary fiber, which reduce the absorption of fat in the body and works to be reduced from the blood, and thus helps in protecting the health of the heart.
• Apple: Recent scientific research indicates that the crust apple helps in burning more fat by raising the level of metabolism in the body.
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Thursday, March 5, 2015
Block Periodization for Resistance Trainees 3x Higher Strength Gains on the Bench vs Zero Benefits for Legs
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| The deadlift probably wont benefit from blocked periodization either... at least if you do it only once a week anyway. |
Lets discard the mechanism for a moment, though and lets rather focus on the hard facts - hard facts that are complemented by the results of a soon-to-be-published paper by researchers from the University of Bologna and the University of Central Florida.
Whats so interesting about this paper is ...
....that it looks at the effects of block periodization in trained strength athletes and could thus help us answer a question that may have been preying on your mind, ever since I published the previously cited article about the beneficial effects of block periodization in endurance athletes: "Do Different Rules Apply for Strength vs. Endurance Athletes?" Or, put simply: Would a weight lifter benefit to a similar extend from block periodizing his training regimen as a cyclist - irrespective of what the underlying mechanisms may be?
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| Figure 1: The subjects trained 4x per week - identical training plans in both groups (Bartolomei. 2014) |
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| Figure 2: Changes in max. strength (1RM in kg), mean power (in % of baseline) and jump height (in cm) in the 24 study particpants in response to traditional linear or block periodization (Bartolomei. 2014) |
"[p]articipants in BP were more likely (79.8%) to increase the area under the force-power curve than TP. Participants in BP also demonstrated a likely positive (92.76%) decrease in the load corresponding to maximal power at the bench press compared to TP group, and a possible improvement (~ 60%) in maximal strength and power in the bench press." (Bartolomei. 2014)Whether thats muscle-specific reaction to the three 5-week mesocycles, instead of one 15-week mesocycle is yet highly questionable - or do you think the legs respond less to the periodization program thats depicted in Figure 3, than chest, back, arms & co?
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| Figure 3: Illustration of the interplay between intensity and volume of the n=14 24-year-old male, resistance trained (>3 years, >3 sessions per week) subjects in the block periodization group (Bartolomei. 2014) |
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| "Periodize Appropriately and Cut 12% Body Fat in 12 Weeks!" | more |
In the end, it does not matter, if my ad-hoc explanation is or isnt accurate. For you as a practicioner who is probably training the muscles of his upper body thrice a week, the results of this study are significant - no matter what the underlying mechanisms are. In other words: The results of the A classic HST-oriented training program that is eventually "block periodized" will yield better training results than one, where you train in the same rep ranger 365 days a year. But lets be honest: Thats not surprising, is it?
- Bartolomei, Sandro, et al. "A Comparison of Traditional And Block Periodized Strength Training Programs in Trained Athletes." Journal of Strength and Conditioning Research (2014). [ahead of print]
- Rønnestad, B. R., J. Hansen, and S. Ellefsen. "Block periodization of high‐intensity aerobic intervals provides superior training effects in trained cyclists." Scand J Med Sci Sports 24 (2014): 34–42.
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