Wednesday, March 30, 2011
fitness
Yogis know that striking a pose has the power to tone up your body, de-stress the mind, improve balance, and increase flexibility. But when it comes to strength benefits, some are concerned that yoga is not enough. Many instructors have been adding hand weights to their routines. We asked Kristin McGee, yoga instructor and star of the Yoga Tone DVD, to give us the low-down on how to safely get started and share a few moves.
What size weights are best? It all depends on the level of each person; but I recommend starting with 2 or 3 lbs. and building up to 5 lbs. You can also start with 5 and always get rid of them if you get tired or do the exercises with no weights at all. 8 to 10 lbs is good for men and/or if you have been strength training for some years and feel confident in your stability and yoga practice.
Are there safety issues? Some of the poses are challenging while holding weights and require a lot of balance and core strength; but everything can be modified, so anyone can do it. You can also become safer in your own practice once you have the strength from weight training to hold yourself properly in poses like chaturanga (low push-up). But like any form of exercise, always check with your doctor before starting anything new.
Does a yoga workout with weights replace a strength training session? A workout with Yoga Tone can be included as one of your 2-3 days of recommended strength training. It is a strength routine that challenges your core and balance while working every major muscle group.
What size weights are best? It all depends on the level of each person; but I recommend starting with 2 or 3 lbs. and building up to 5 lbs. You can also start with 5 and always get rid of them if you get tired or do the exercises with no weights at all. 8 to 10 lbs is good for men and/or if you have been strength training for some years and feel confident in your stability and yoga practice.
Are there safety issues? Some of the poses are challenging while holding weights and require a lot of balance and core strength; but everything can be modified, so anyone can do it. You can also become safer in your own practice once you have the strength from weight training to hold yourself properly in poses like chaturanga (low push-up). But like any form of exercise, always check with your doctor before starting anything new.
Does a yoga workout with weights replace a strength training session? A workout with Yoga Tone can be included as one of your 2-3 days of recommended strength training. It is a strength routine that challenges your core and balance while working every major muscle group.
running tips
Spring brings the promise of milder weather, but it also usually means more rain. Rainy weather doesn't mean you have to take your runs inside. If you're prepared, running in the rain can be fun and help get you prepared for running races in the rain (since most races won't be cancelled when it rains). Follow these tips to be prepared for running in the rain:
Dress in layers if it's cold. If it's very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it's a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. Your outer layer should be a breathable, wind- and water-resistant jacket or vest. Don't wear a waterproof rain slicker because it will trap moisture and heat.
But don't overdress. This is one the biggest mistakes runners make when preparing for a race in the rain. If you're wearing lots of layers, you won't stay dry -- you'll just be wearing more wet, heavy clothes. Dress for the temperature, just as if it wasn't raining.
Wear a hat with a brim. It will keep the rain off your face, which makes a huge difference to your comfort level.
Don't forget the Body Glide. To prevent chafing, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).
Dress in layers if it's cold. If it's very cold and rainy, you may need to wear a couple of layers. The most important layer is the one closest to your body. Make sure it's a technical fabric such as polypropylene or CoolMax, which wick water and sweat away from your skin. Your outer layer should be a breathable, wind- and water-resistant jacket or vest. Don't wear a waterproof rain slicker because it will trap moisture and heat.
But don't overdress. This is one the biggest mistakes runners make when preparing for a race in the rain. If you're wearing lots of layers, you won't stay dry -- you'll just be wearing more wet, heavy clothes. Dress for the temperature, just as if it wasn't raining.
Wear a hat with a brim. It will keep the rain off your face, which makes a huge difference to your comfort level.
Don't forget the Body Glide. To prevent chafing, spread Body Glide or Vaseline on parts of your body where you would normally chafe or get blisters -- such as your feet, inner thighs, underarms, sports bra lines (women), and nipples (men).
Tuesday, March 29, 2011
https://docs.google.com/document/d/1tPVMkBmiJbxW0TnjgWLQ96fkUFlFKCg_SVEtyL5X2BA/edit?authkey=CJLKmc4B#
https://docs.google.com/document/d/1tPVMkBmiJbxW0TnjgWLQ96fkUFlFKCg_SVEtyL5X2BA/edit?authkey=CJLKmc4B#
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