Guest guest Posted February 25, 2008 Report Share Posted February 25, 2008 Good Morning! Are You Exercising? Exercise is what your body instinctively wants to do especially under stress: fight or flight, and it works. It burns off some of the stress chemicals which tension produces. Therefore, a tired muscle is a relaxed muscle. Regular exercise builds stamina that can help anyone battle stress. But even something as casual as a walk around the block can help you burn off some of the tension that you carrying around. Physical fitness needs to be " sensible mild to moderate exercise " that you enjoy. It's important that beginners get instruction from someone who understands the needs of the person seeking exercise instruction; they should at least invest in a good exercise book. For smokers, quitting is the single best thing they can do for their health at any age. Only 10% to 15% of people over 65 exercise regularly, leading to an increased risk of osteoporosis, depression, and other health problems and an unnecessary loss of healthy years. If you're fit, you're less likely to be chronically ill, disabled or dependent on others later in life. Here's a look at how exercise impacts disease, courtesy of the Mayo Clinic: Coronary artery disease and high blood pressure — Being inactive approximately doubles your risk for coronary artery disease. In addition, people who exercise reduce or even eliminate blood pressure medications. Exercise also reduces LDL (bad) cholesterol and triglycerides (fat), while increasing HDL (good) cholesterol. Diabetes — People who exercise are less likely to develop Type II diabetes, also known as noninsulin-dependent diabetes mellitus, or adult-onset diabetes. A long-term conditioning program may also significantly decrease your insulin dose. Weight control — You can lose about five to 10 pounds a year merely by adding a one-mile daily walk to your lifestyle. Cancer — Several studies show a decreasing risk of cancer with increasing activity. Osteoporosis — Bone loss in older women and men can be slowed and possibly reversed with a combination of exercise and proper diet. Arthritis — Pain and stiffness of arthritis may discourage you from activity, but using joints during regular, appropriate exercise may actually reduce pain and risk of joint problems. [57]. Exercise Therapy 1. Aerobics : The word aerobic literally means " with oxygen " or " in the presence of oxygen. " Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session. How Often Most experts believe that 3-5 times per week for a duration of 20-60 minutes at 60-90% of age-specific maximal heartrate or 50-85% of VO2max (heart rate reserve). Target Heartrate The general formula for the average person is 220 (-) your age times 60% and times 90% of HRmax. For example, a 30-year old would calculates their target zone using the above formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heartrate between 114 (low end) and 171 (high end) beats per minute. 2. Mind Quieting : A disciplined mind is a free mind. Gain control over your thoughts and you maintain control over your life. Retrain your mind and you regain your freedom. Calming the mind is a behavioral technique used to interupt, minimize and eliminate " psychological noise " . Obsessive, repeatitive thoughts, anxiety and fears are all apart of negative, self-destructive patterns that can benefit from the power of music and mind quieting. 3. Breathing: Breath is life! Exchange of electrons. Flow of energy. Air is the primary nutrient. Survival without it is measured in minutes. It is so important that you do it without thinking. Your breathing is the voice of your spirit. It's depth, smoothness, sound, and rate reflect your mood. If you become aware of your breath and breathe the way you do when you are calm you will become calm. Practicing regular, mindful breathing can be calming and energizing. With the addition of music and it's rhythm, the " musical breath " can even help stress-related health problems ranging from panic attacks to digestive disorders. Fall into the rhythm of the music and breathe. Focus on your breathing and the music. 4. Weight Bearing : exercise stimulates tissue growth in bone and muscles, strengthening the body's structure. A stronger skeleton reduces the risk of osteoporosis, arthritic joint pain and other bone conditions. Also known as resistance training, weight-bearing exercise can be any activity that involves carrying, lifting or pushing a heavy object. Walking is considered to be weight bearing, as muscles and the skeleton support body weight. You do not need to `pump iron' to benefit from this form of exercise. After the age of 30, bone and muscle mass start a natural decline. This reduction in body strength continues until we die, but weight- bearing exercise can significantly slow this process. By following a program of exercise aimed at the muscles and bones, they will stay strong for many years to come. Basal metabolic rate (BMR) is the rate at which the body burns calories at rest. This also begins to decline from the age of 30 – meaning we burn calories less efficiently as we age. One pound of muscle requires approximately 35 calories per day, whereas one pound of fat needs only 1 or 2. Weight-bearing exercise raises BMR by increasing the amount of metabolically active tissue – i.e. muscle. Frequent physical activity or exercise can reverse the decline in BMR, assisting with weight maintenance and fat loss by burning excess calories – warding off conditions such as high blood pressure and diabetes. Differences in weight or resistance used, frequency and type of exercise will have an effect on the body. To increase muscle size, heavy weights must be used. Lighter weights tone the muscles and increase density without significantly changing their size.The changes that weight-bearing exercises produce can be seen in as little as 3 months, but initial gains in muscle strength appear in the first weeks of training, without a noticeable change in muscle size. Depending on the intensity, weight-bearing activities can burn between 300 and 800 calories per hour. Gym-based exercise usually involves the use of resistance machines, which are specifically designed for this type of exercise. The machines make you move in such a way that individual muscles can be targeted using a pre-set weight, which can be changed to suit the individual. Free weights, such as dumb bells, are used in much the same way. Walking, jogging and gardening – in fact, most activities – are weight bearing to some degree. Carrying the shopping home rather than driving is a brilliant way to strengthen muscles while improving cardiovascular fitness. Many people use strap-on wrist or ankle weights while walking, to combine different types of exercise. Gym-based weight training is the most common weight-bearing activity, but with the advent of cheaper equipment such as resistance machines, free weights, exercise balls and bands, you do not have to be a member of a gym or health club to benefit. Joint and muscle problems should not be a reason to avoid weight- bearing activity. Correct exercises may actually assist in treatment and prevention of a range of conditions. Ask your doctor or qualified fitness instructor for further advice. 5. Yoga : Many different types of yoga workouts exist. But many times in our quest for fitness and a hard body, At some point it becomes just a workout and not yoga. If you come to this path with fitness in mind that is important, but Yoga is extremely powerful. If you try to rush it, you will only slow yourself down. Yoga is not mind over body. It is harmony between them. In yoga, the mind is used to perceive (diagnose) and guide (heal) the body. Not to " control " it and never to force it. The big lesson is that yoga takes time. Time for muscles to coordinate. Time for tissues to grow. Time for breath, spirit, and energy to flow. The time you invest in yoga comes back with interest in greater vitality, presence of mind, reduced need for sleep, and longer life. Yoga should be conscious action not " learning routines. " The skill, grace, and poise develop naturally as an inevitable result of regular practice. No major effort is required or even effective. Trying hard will make your practice painful, even injurious, and will actually slow your progress! The therapeutic effect of yoga comes from involving your mind totally in inspiring (breathing) your body to wake. 6. Stretching: Just as there are different types of flexibility, there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree). When done properly, stretching can do more than just increase flexibility. Benefits of stretching include: *enhanced physical fitness *enhanced ability to learn and perform skilled movements *increased mental and physical relaxation *enhanced development of body awareness *reduced risk of injury to joints, muscles, and tendons *reduced muscular soreness *reduced muscular tension *increased suppleness due to stimulation of the production of chemicals which, lubricate connective tissues *reduced severity of painful menstruation (dysmenorrhea) in females 7. Power Walking: Studies have suggested a link between increased physical activity and a decreased chance for developing disease in general. Exercise of any kind trims your odds by improving the body's sensitivity to insulin-a hormone, helps control cholesterol, weight, and blood pressure, which further guards you from adult-onset of disease. Harvard University researchers examined the exercise habits of more than 70,000 women in a recent study suggesting people with risk factors such as added pounds, high cholesterol, high blood pressure, or a family history of diabetes, was improved by taking a brisk 40- minute walk every day. Lead researcher Frank B. Hu, M.D., assistant professor of nutrition at the Harvard School of Public Health, says that, this showed significant improvements in health and dropped diabetes risk by a factor of 40 percent. Consider your general health and the route when deciding to walk. You may want to begin slowly, one or two days a week, gradually building up to walking full-time. Typically, most walkers commute about two miles one-way to work. Other considerations: *Select a good pair of walking shoes, and appropriate clothing. *Try a practice run on a weekend to see how long it takes. *Find a co-worker or friend who walks and commute with them. Walking Safety *Walkers generally need sidewalks, crosswalks, and signaled intersections in areas with heavy traffic. *A weekend test commute may uncover routing problems and will indicate how much time to allow. *Most likely you will be walking during rush hour; however, consider general lighting and the neighborhoods you travel through in off-peak hours. *If walking at dawn or dusk, consider reflective wrist or leg bands. 8. Swimming: It's hard to beat swimming when it comes to a sport that builds the body, soothes the mind, regulates breathing, stimulates circulation, and puts no stress on the joints. That's why it's an ideal exercise for just about everyone -- old people, overweight people, young people, people with hip, knee and ankle problems, and active people with no health problems at all. Plus, swimming has a calorie-burning potential of 350-420 calories per hour. No wonder it's one of the most popular fitness sports around. Swimming does have some minor drawbacks. It's not a weight-bearing exercise, so it won't help prevent osteoporosis. And it will definitely get you wet, which can be a hassle in terms of wet clothes, wet hair, etc. Also, swimming requires a pool, and that may mean joining a club and traveling some distance. Is it worth the trouble? Ask anyone who is hooked on swimming. It's one of the healthiest addictions you can have. Great for Rehab. Working out in the water is also a great way to come back from a sports injury, recovery from surgery, or keep your fitness up while you're waiting to get back to your usual weight- bearing sport, like running. Indeed, that's how some people discover swimming. They swim in the pool because they're too weak or hurt to run on dry land, and then they like it so much and see such great results, they never leave! 1. Perfect Cross-Training Sport. Runners, cyclists, in-line skaters and athletes of all persuasions like to swim because it's such a great complement to their usual routine. Swimming is also a required sport in triathlons, and more and more folks are discovering the joys of training in multiple sports, whether or not they actually plan to compete. 2. There's a Magic. There There's something just a little bit magical about the healing effect of water on our bodies, physically and mentally. Our bodies are 60 percent water and we developed as fetuses in a watery environment. There is just something special about being in and of the water that is soothing and calming ... and has been for thousands of years. 3. 9. Tai Chi, QiQong, Aikido: these Asian art forms have been practiced for centuries. Qigong- is one of the four pillars of traditional Chinese medicine: Acupuncture, Massage, Herbal Medicines and Qigong. Of these, Qigong is the one that can be most easily self initiated. Both massage and herbal remedies can also be done as self care, however, Qigong is the mother of Chinese self healing. Patients who use Qigong faithfully need less medication and heal faster. While Qigong has strong roots into mystical and philosophical ground, the practical healing and stress management applications are the most popular aspects of the tradition in China today. Both the health and spiritual applications are rapidly gaining in popularity in the Western world as people realize that disease and stress are relieved by peace of mind. Tai Chi- a martial arts form that enhances balance and body awareness through slow, graceful, and precise body movements, can significantly cut the risk of falls among older people and may be beneficial in maintaining gains made by people age 70 and older who undergo other types of balance and strength training. The news comes in two reports appearing in the May 1996 issue of the Journal of the American Geriatrics Society. Participants had a 25 to 50 percent improvement in three different measures of balance after completing balance training, while strength training resulted in a 17 percent improvement in strength. Some of the gains immediately following the balance and strength training were lost after 6 months of the Tai Chi follow-up program. However, the participants tested significantly higher than they had before the interventions began. Aikido- Aikido is a Japanese martial art developed by Morihei Ueshiba (often referred to by his title 'O Sensei' or 'Great Teacher'). On a purely physical level it is an art involving some throws and joint locks that are derived from Jujitsu and some throws and other techniques derived from Kenjutsu. Aikido focuses not on punching or kicking opponents, but rather on using their own energy to gain control of them or to throw them away from you. It is not a static art, but places great emphasis on motion and the dynamics of movement. Upon closer examination, practitioners will find from Aikido what they are looking for, whether it is applicable self- defense technique, spiritual enlightenment, physical health or peace of mind. O Sensei emphasized the moral and spiritual aspects of this art, placing great weight on the development of harmony and peace. " The Way of Harmony of the Spirit " is one way that " Aikido " may be translated into English. This is still true of Aikido today, although different styles emphasize the more spiritual aspects to greater or lesser degrees. Although the idea of a martial discipline striving for peace and harmony may seem paradoxical, it is the most basic tenet of the art. 10. Elastic Bands : Resistance training is the benefit of elastic bands or tubing. As long as we have gravity, we can challenge our muscles effectively. Doing a push-up is one example of a resistance exercise. Instead of using weight from another source, you're using your body weight to challenge your chest and arm muscles, and you will get toned up just as well as you would using a pec deck or a bench press. Elastic tubing and bands are great for those who want to get the benefits of weight training without using traditional weights. If the gym doesn't work for you, these will. As long as your muscles are challenged, they'll rebuild themselves between workouts and you'll get the results you're looking for. Resistance training is possible for everyone. No more excuses! Andrew Pacholyk, MS, L.Ac http://www.peacefulmind.com/exercise.htm Therapies for healing mind, body, spirit References 1,2,3. by Marilynn Preston - Tribune Media Services syndicated columnist. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 27, 2008 Report Share Posted February 27, 2008 -- i work out at the gym once or twice a week with being a guest with someone and getting one my self...walk to walk often - In , " yogiguruji " <yogiguruji wrote: > > Good Morning! > > Are You Exercising? > > Exercise is what your body instinctively wants to do especially under > stress: fight or flight, and it works. It burns off some of the > stress chemicals which tension produces. Therefore, a tired muscle is > a relaxed muscle. Regular exercise builds stamina that can help > anyone battle stress. But even something as casual as a walk around > the block can help you burn off some of the tension that you carrying > around. > > Physical fitness needs to be " sensible mild to moderate exercise " > that you enjoy. > > It's important that beginners get instruction from someone who > understands the needs of the person seeking exercise instruction; > they should at least invest in a good exercise book. > > For smokers, quitting is the single best thing they can do for their > health at any age. > > Only 10% to 15% of people over 65 exercise regularly, leading to an > increased risk of osteoporosis, depression, and other health problems > and an unnecessary loss of healthy years. > > If you're fit, you're less likely to be chronically ill, disabled or > dependent on others later in life. Here's a look at how exercise > impacts disease, courtesy of the Mayo Clinic: > > Coronary artery disease and high blood pressure — Being inactive > approximately doubles your risk for coronary artery disease. In > addition, people who exercise reduce or even eliminate blood pressure > medications. Exercise also reduces LDL (bad) cholesterol and > triglycerides (fat), while increasing HDL (good) cholesterol. > > Diabetes — People who exercise are less likely to develop Type II > diabetes, also known as noninsulin-dependent diabetes mellitus, or > adult-onset diabetes. A long-term conditioning program may also > significantly decrease your insulin dose. > > Weight control — You can lose about five to 10 pounds a year merely > by adding a one-mile daily walk to your lifestyle. > > Cancer — Several studies show a decreasing risk of cancer with > increasing activity. > > Osteoporosis — Bone loss in older women and men can be slowed and > possibly reversed with a combination of exercise and proper diet. > > Arthritis — Pain and stiffness of arthritis may discourage you from > activity, but using joints during regular, appropriate exercise may > actually reduce pain and risk of joint problems. [57]. > > > Exercise Therapy > > 1. Aerobics : The word aerobic literally means " with oxygen " or " in > the presence of oxygen. " Aerobic exercise is any activity that uses > large muscle groups, can be maintained continuously for a long period > of time and is rhythmic in nature. Aerobic activity trains the heart, > lungs and cardiovascular system to process and deliver oxygen more > quickly and efficiently to every part of the body. As the heart > muscle becomes stronger and more efficient, a larger amount of blood > can be pumped with each stroke. Fewer strokes are then required to > rapidly transport oxygen to all parts of the body. An aerobically fit > individual can work longer, more vigorously and achieve a quicker > recovery at the end of the aerobic session. > > How Often > > Most experts believe that 3-5 times per week for a duration of 20- 60 > minutes at 60-90% of age-specific maximal heartrate or 50-85% of > VO2max (heart rate reserve). > > Target Heartrate > > The general formula for the average person is 220 (-) your age times > 60% and times 90% of HRmax. For example, a 30-year old would > calculates their target zone using the above formula: 220-30=190. > 190x.60=114 and 190x.90=171. This individual would try to keep his > heartrate between 114 (low end) and 171 (high end) beats per minute. > > > 2. Mind Quieting : A disciplined mind is a free mind. Gain control > over your thoughts and you maintain control over your life. Retrain > your mind and you regain your freedom. Calming the mind is a > behavioral technique used to interupt, minimize and > eliminate " psychological noise " . Obsessive, repeatitive thoughts, > anxiety and fears are all apart of negative, self-destructive > patterns that can benefit from the power of music and mind quieting. > > > 3. Breathing: Breath is life! Exchange of electrons. Flow of energy. > Air is the primary nutrient. Survival without it is measured in > minutes. It is so important that you do it without thinking. Your > breathing is the voice of your spirit. It's depth, smoothness, sound, > and rate reflect your mood. If you become aware of your breath and > breathe the way you do when you are calm you will become calm. > Practicing regular, mindful breathing can be calming and energizing. > With the addition of music and it's rhythm, the " musical breath " can > even help stress-related health problems ranging from panic attacks > to digestive disorders. Fall into the rhythm of the music and > breathe. Focus on your breathing and the music. > > > 4. Weight Bearing : exercise stimulates tissue growth in bone and > muscles, strengthening the body's structure. A stronger skeleton > reduces the risk of osteoporosis, arthritic joint pain and other bone > conditions. Also known as resistance training, weight-bearing > exercise can be any activity that involves carrying, lifting or > pushing a heavy object. Walking is considered to be weight bearing, > as muscles and the skeleton support body weight. You do not need > to `pump iron' to benefit from this form of exercise. > > After the age of 30, bone and muscle mass start a natural decline. > This reduction in body strength continues until we die, but weight- > bearing exercise can significantly slow this process. By following a > program of exercise aimed at the muscles and bones, they will stay > strong for many years to come. > > Basal metabolic rate (BMR) is the rate at which the body burns > calories at rest. This also begins to decline from the age of 30 – > meaning we burn calories less efficiently as we age. > > One pound of muscle requires approximately 35 calories per day, > whereas one pound of fat needs only 1 or 2. > > Weight-bearing exercise raises BMR by increasing the amount of > metabolically active tissue – i.e. muscle. Frequent physical activity > or exercise can reverse the decline in BMR, assisting with weight > maintenance and fat loss by burning excess calories – warding off > conditions such as high blood pressure and diabetes. > > Differences in weight or resistance used, frequency and type of > exercise will have an effect on the body. To increase muscle size, > heavy weights must be used. Lighter weights tone the muscles and > increase density without significantly changing their size.The > changes that weight-bearing exercises produce can be seen in as > little as 3 months, but initial gains in muscle strength appear in > the first weeks of training, without a noticeable change in muscle > size. Depending on the intensity, weight-bearing activities can burn > between 300 and 800 calories per hour. > > Gym-based exercise usually involves the use of resistance machines, > which are specifically designed for this type of exercise. The > machines make you move in such a way that individual muscles can be > targeted using a pre-set weight, which can be changed to suit the > individual. > > Free weights, such as dumb bells, are used in much the same way. > Walking, jogging and gardening – in fact, most activities – are > weight bearing to some degree. Carrying the shopping home rather than > driving is a brilliant way to strengthen muscles while improving > cardiovascular fitness. > > Many people use strap-on wrist or ankle weights while walking, to > combine different types of exercise. Gym-based weight training is the > most common weight-bearing activity, but with the advent of cheaper > equipment such as resistance machines, free weights, exercise balls > and bands, you do not have to be a member of a gym or health club to > benefit. > > Joint and muscle problems should not be a reason to avoid weight- > bearing activity. Correct exercises may actually assist in treatment > and prevention of a range of conditions. Ask your doctor or qualified > fitness instructor for further advice. > > > 5. Yoga : Many different types of yoga workouts exist. But many times > in our quest for fitness and a hard body, At some point it becomes > just a workout and not yoga. If you come to this path with fitness in > mind that is important, but Yoga is extremely powerful. If you try to > rush it, you will only slow yourself down. > > Yoga is not mind over body. It is harmony between them. In yoga, the > mind is used to perceive (diagnose) and guide (heal) the body. Not > to " control " it and never to force it. > > The big lesson is that yoga takes time. Time for muscles to > coordinate. Time for tissues to grow. Time for breath, spirit, and > energy to flow. The time you invest in yoga comes back with interest > in greater vitality, presence of mind, reduced need for sleep, and > longer life. > > Yoga should be conscious action not " learning routines. " The skill, > grace, and poise develop naturally as an inevitable result of regular > practice. No major effort is required or even effective. Trying hard > will make your practice painful, even injurious, and will actually > slow your progress! The therapeutic effect of yoga comes from > involving your mind totally in inspiring (breathing) your body to > wake. > > > 6. Stretching: Just as there are different types of flexibility, > there are also different types of stretching. Stretches are either > dynamic (meaning they involve motion) or static (meaning they involve > no motion). Dynamic stretches affect dynamic flexibility and static > stretches affect static flexibility (and dynamic flexibility to some > degree). > > When done properly, stretching can do more than just increase > flexibility. Benefits of stretching include: > > *enhanced physical fitness > *enhanced ability to learn and perform skilled movements > *increased mental and physical relaxation > *enhanced development of body awareness > *reduced risk of injury to joints, muscles, and tendons > *reduced muscular soreness > *reduced muscular tension > *increased suppleness due to stimulation of the production of > chemicals which, lubricate connective tissues > *reduced severity of painful menstruation (dysmenorrhea) in females > > > 7. Power Walking: Studies have suggested a link between increased > physical activity and a decreased chance for developing disease in > general. Exercise of any kind trims your odds by improving the body's > sensitivity to insulin-a hormone, helps control cholesterol, weight, > and blood pressure, which further guards you from adult-onset of > disease. > > Harvard University researchers examined the exercise habits of more > than 70,000 women in a recent study suggesting people with risk > factors such as added pounds, high cholesterol, high blood pressure, > or a family history of diabetes, was improved by taking a brisk 40- > minute walk every day. Lead researcher Frank B. Hu, M.D., assistant > professor of nutrition at the Harvard School of Public Health, says > that, this showed significant improvements in health and dropped > diabetes risk by a factor of 40 percent. > > Consider your general health and the route when deciding to walk. You > may want to begin slowly, one or two days a week, gradually building > up to walking full-time. Typically, most walkers commute about two > miles one-way to work. Other considerations: > *Select a good pair of walking shoes, and appropriate clothing. > *Try a practice run on a weekend to see how long it takes. > *Find a co-worker or friend who walks and commute with them. > > Walking Safety > > *Walkers generally need sidewalks, crosswalks, and signaled > intersections in areas with heavy traffic. > *A weekend test commute may uncover routing problems and will > indicate how much time to allow. > *Most likely you will be walking during rush hour; however, consider > general lighting and the neighborhoods you travel through in off- peak > hours. > *If walking at dawn or dusk, consider reflective wrist or leg bands. > > > 8. Swimming: It's hard to beat swimming when it comes to a sport that > builds the body, soothes the mind, regulates breathing, stimulates > circulation, and puts no stress on the joints. That's why it's an > ideal exercise for just about everyone -- old people, overweight > people, young people, people with hip, knee and ankle problems, and > active people with no health problems at all. Plus, swimming has a > calorie-burning potential of 350-420 calories per hour. No wonder > it's one of the most popular fitness sports around. > > Swimming does have some minor drawbacks. It's not a weight-bearing > exercise, so it won't help prevent osteoporosis. And it will > definitely get you wet, which can be a hassle in terms of wet > clothes, wet hair, etc. Also, swimming requires a pool, and that may > mean joining a club and traveling some distance. Is it worth the > trouble? Ask anyone who is hooked on swimming. It's one of the > healthiest addictions you can have. > > Great for Rehab. Working out in the water is also a great way to come > back from a sports injury, recovery from surgery, or keep your > fitness up while you're waiting to get back to your usual weight- > bearing sport, like running. Indeed, that's how some people discover > swimming. They swim in the pool because they're too weak or hurt to > run on dry land, and then they like it so much and see such great > results, they never leave! 1. > > Perfect Cross-Training Sport. Runners, cyclists, in-line skaters and > athletes of all persuasions like to swim because it's such a great > complement to their usual routine. Swimming is also a required sport > in triathlons, and more and more folks are discovering the joys of > training in multiple sports, whether or not they actually plan to > compete. 2. > > There's a Magic. There There's something just a little bit magical > about the healing effect of water on our bodies, physically and > mentally. Our bodies are 60 percent water and we developed as fetuses > in a watery environment. There is just something special about being > in and of the water that is soothing and calming ... and has been for > thousands of years. 3. > > > 9. Tai Chi, QiQong, Aikido: these Asian art forms have been practiced > for centuries. > > Qigong- is one of the four pillars of traditional Chinese medicine: > Acupuncture, Massage, Herbal Medicines and Qigong. Of these, Qigong > is the one that can be most easily self initiated. Both massage and > herbal remedies can also be done as self care, however, Qigong is the > mother of Chinese self healing. Patients who use Qigong faithfully > need less medication and heal faster. While Qigong has strong roots > into mystical and philosophical ground, the practical healing and > stress management applications are the most popular aspects of the > tradition in China today. Both the health and spiritual applications > are rapidly gaining in popularity in the Western world as people > realize that disease and stress are relieved by peace of mind. > > Tai Chi- a martial arts form that enhances balance and body awareness > through slow, graceful, and precise body movements, can significantly > cut the risk of falls among older people and may be beneficial in > maintaining gains made by people age 70 and older who undergo other > types of balance and strength training. The news comes in two reports > appearing in the May 1996 issue of the Journal of the American > Geriatrics Society. Participants had a 25 to 50 percent improvement > in three different measures of balance after completing balance > training, while strength training resulted in a 17 percent > improvement in strength. Some of the gains immediately following the > balance and strength training were lost after 6 months of the Tai Chi > follow-up program. However, the participants tested significantly > higher than they had before the interventions began. > > Aikido- Aikido is a Japanese martial art developed by Morihei Ueshiba > (often referred to by his title 'O Sensei' or 'Great Teacher'). On a > purely physical level it is an art involving some throws and joint > locks that are derived from Jujitsu and some throws and other > techniques derived from Kenjutsu. Aikido focuses not on punching or > kicking opponents, but rather on using their own energy to gain > control of them or to throw them away from you. It is not a static > art, but places great emphasis on motion and the dynamics of > movement. Upon closer examination, practitioners will find from > Aikido what they are looking for, whether it is applicable self- > defense technique, spiritual enlightenment, physical health or peace > of mind. O Sensei emphasized the moral and spiritual aspects of this > art, placing great weight on the development of harmony and > peace. " The Way of Harmony of the Spirit " is one way that " Aikido " > may be translated into English. This is still true of Aikido today, > although different styles emphasize the more spiritual aspects to > greater or lesser degrees. Although the idea of a martial discipline > striving for peace and harmony may seem paradoxical, it is the most > basic tenet of the art. > > > 10. Elastic Bands : Resistance training is the benefit of elastic > bands or tubing. As long as we have gravity, we can challenge our > muscles effectively. Doing a push-up is one example of a resistance > exercise. Instead of using weight from another source, you're using > your body weight to challenge your chest and arm muscles, and you > will get toned up just as well as you would using a pec deck or a > bench press. Elastic tubing and bands are great for those who want to > get the benefits of weight training without using traditional > weights. If the gym doesn't work for you, these will. As long as your > muscles are challenged, they'll rebuild themselves between workouts > and you'll get the results you're looking for. Resistance training is > possible for everyone. No more excuses! > > > > Andrew Pacholyk, MS, L.Ac > http://www.peacefulmind.com/exercise.htm > Therapies for healing > mind, body, spirit > > > References > > 1,2,3. by Marilynn Preston - Tribune Media Services syndicated > columnist. > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 2, 2008 Report Share Posted March 2, 2008 Andrew and all, My son is a good swimmer but refuses to do it because he says that the benefits of the exercise will be jeopardized by the amount of chlorine his skin will absorb from the water. This is the only way he would agree to exercise. Any comments on this? Dr. Maria Moratto Prescription For Bliss The Law of Attraction Alternative rx4bliss Quote Link to comment Share on other sites More sharing options...
Guest guest Posted March 3, 2008 Report Share Posted March 3, 2008 When doing Biofeedback on clients who swim, I do see higher stress levels for chlorine. There are clay detox baths available for chlorine. Drinking lots of fresh water will also flush. Showering after swimming will help also remove residue. Bromine is better for you than chlorine. Swimming I've been told is the best form of overall exercise. Jenny Kernan --- " Dr. Maria Moratto " <drmoratto wrote: > Andrew and all, > My son is a good swimmer but refuses to do it > because he says > that the benefits of the exercise will be > jeopardized by the > amount of chlorine his skin will absorb from the > water. > This is the only way he would agree to exercise. > Any comments on this? > > Dr. Maria Moratto > Prescription For Bliss > The Law of Attraction Alternative > rx4bliss > > > > Quantum Biofeedback Therapist Theta Practitioner/ Medical Intuitive www.quantumassociatesofutah.com Quote Link to comment Share on other sites More sharing options...
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