Health & Wellness Blog
Live a happy & healthy lifestyle
Exercise is vital for good health and fitness, and certainly, any exercise is better than none. Unfortunately we tend to pick one type of exercise when a variety of exercises would provide additional benefits. Performing different types of exercise and workouts throughout the week will help you get leaner, stronger, healthier and reach your fitness goals.
Exercises generally fall into one of these categories:
Bodybuilding Versus Strength Training
To select the right approach to weight lifting and strength training, it is important to understand how a muscle gets stronger.
Best Of Both Worlds
Unless you are training solely for strength to support your participation in sports or the Olympics, why not try a combination of approaches in order to add lean muscle and get stronger? When planning your workouts, include 1-2 sets of lighter weights at 8-12 reps, 1-2 sets of moderate weights at 5-8 reps and finish each muscle group with heavy weights in the 3-5 repetition range. This approach is suitable for both men and women and will develop well defined muscle, reduce stored body fat and prevent loss of muscle and bone density often caused by aging.
While it is nice to join a fancy gym with a huge selection of barbells, dumbbells and resistance machines, you can get started at home with little or no equipment and add equipment as you progress in your training. Regardless of your approach, always work your entire body and as a beginner, do not train more than every other day in order to avoid injury and overtraining. Full body workouts will help you build a solid foundation with strong legs, chest, back and shoulders.
You can start your training with only your own body weight as resistance. Warm up ( jumping rope is ideal) then move to a variety of push ups, planks, lunges, and bodyweight squats. Find a park with a jungle gym or purchase an inexpensive pull up bar and add pullups and chinups to your bodyweight routine.
Barbells, Dumbbells and Kettlebells
Once you have your weights, your basic full body routine should include:
These five simple exercises, performed every other day, will train your entire body effectively in the minimum amount of time!
Meditating to Help Your Mind & Soul
While meditation is as old as history itself, it did not find its place in Western culture until the early 1960's and '70's. This was a tumultuous period when much of our culture was being questioned, tested and redefined, and many turned to meditation to cope with the pressure.
It was during this stressful time that practitioners realized that one of the most important aspects of meditation is its ability to release stress from our bodies. This “cleansing” is achieved by bridging the gap between consciousness and our unconscious selves allowing situations or “bad” thoughts that increase stress to become less significant and lose their power.
Benefits of Meditation
Mental and physical benefits that come from a daily meditation practice include:
To Begin Meditation
Posture is important, but you must be comfortable with your back upright and the line of your spine to you head straight. Most practitioners use a seated position on the ground with their hands relaxed in their lap. Do not lay flat as a beginner as you may literally fall asleep rather than meditate.
Slowly exhale and completely empty your lungs. Slowly and gently inhale and exhale through your nose with a deep rhythmic cycle filling your lungs to capacity and exhaling the air completely. This “belly breathing” involves slow, complete and long in and out breaths. Pause briefly at the end of each in and out breath. Focus on the feeling and sounds of your breathing.
You will learn to activate your heart-mind connection and a thought-clearing mode. As conscious thoughts arise, learn to dismiss them by surrounding them with the six virtues of appreciation, compassion, forgiveness, humility, valor, and understanding.
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