Online Yoga Is Great
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  1. Online Yoga Is Great

     

    Online Yoga is Great for Mind, Body and Spirit

    Anyone wanting to get fit or stay fit after 50 knows they need to be “strong enough to bend,” as the saying goes – and that’s never been more true than now.

    We’re all making countless adjustments in our everyday routines during the coronavirus crisis. And it’s at times like these that we should keep an eye open for opportunities to try something new.

    For instance, if you don’t have much experience with yoga, this might be an ideal time to take some introductory lessons. Even if you’re an experienced yogi, online classes are readily available, safe and effective.

    It’s Great for Balance and Flexibility

    Balance and flexibility are among the key facets of physical fitness. And just like cardiovascular endurance and strength, they diminish with age unless we work on them.

    Working on balance and flexibility helps prevent falls, which can be disastrous later in life. And just like it’s never too late to start working on them, it’s also never too soon. Anyone engaged in fitness should include stretching in his or her routine, whether beginning or experienced. Now that we’re all spending more time at home, we have to double our efforts to exercise at home and via online video tools like Zoom.

    Plus, stretching feels good. It lowers stress, and improves posture and circulation. It helps us perform everyday activities, like bending over and turning our heads. You can work on it every day around the house and at work.

    Yoga Is Popular and Effective

    Almost 40 million Americans enjoy yoga’s health benefits, according to the 2016 Yoga in America Study.

    About one-fifth are in their 50s, and another one-fifth are over 60.

    Yoga is great for strength and bone density, as well as balance. It helps with back pain, blood pressure and anxiety. The focus on breathing is simple and profoundly beneficial for the mind, body and spirit.

    Yoga goes hand-in-hand with meditation and practicing mindfulness – all great ways to manage stress, relieve depression, and improve mood.

    You don’t need any special equipment, and you can do it anywhere, although we recommend a few classes, at least, to start with.

    And, super-important for people over 50: Yoga is highly adaptable to everyone’s physical needs and limitations. Let your instructor know about any aches, arthritis, surgeries, etc. – and he or she will guide you to a modification.

    General tips for stretching

    Whether with us online or alone at home, remember to stretch for at least 15 minutes a day, three times a week. For a nice introduction to some basic movements, check out this from the National Institute on Aging.

    Remember, also:

    • Before any stretching, take a 5-minute walk to warm up.
    • Keep breathing while you stretch.
    • Give time to your calves, front and back thighs, hips, lower and upper back, chest, shoulders and neck. If you’ve had surgery, talk to your doctor first.

    Let’s all stay flexible in our bodies – and in our lives.

  2. 9 Tips to Boost Your Workout Recovery

     

    Hey there! Functional Aging Specialist, Lisa Wright from Your Personal Best Training Studio here. I’ve got a fact-filled article for you today about a topic that I think we will hear a lot more about in the future. But first I have a pop quiz for you! Do you know when the magic from your workouts happens?  That is, when your body CHANGES as a result of your workout? If you said AFTER, you get a gold star!

    That’s right. It’s not DURING your workouts. Your body gets stronger and fitter BETWEEN your workouts. That makes your recovery super important, won’t you agree? And that’s pretty ironic because boosting workout recovery is one of the least-studied aspects of fitness. I think maybe that’s because there’s so much worry that we’re not working out enough, that there’s been less concern we’re doing too much.

    But scientists are starting to dive into this topic a lot more now, which is great news. When you work out, especially with weights, you are causing damage to your muscles. When your body repairs that damage, it gets stronger. I have some simple and time-tested recovery tips for you that can help you make the most of your workouts and the time between them!

    First, getting enough sleep – especially deep sleep – is important. And it might also be why your body spends more time in the deep sleep phase when you work out regularly. Make sure you schedule in enough time each night to get a full 7 to 8 hours of sleep as often as possible If you need help with improving your sleep, whether you need to get MORE of it, or improve the quality of the sleep you DO get, you need to check out my ebook, Supercharge your Sleep. You can get it by following this link to download my FREE eBook as a gift to you 

    But what else can you do to make the most of your recovery?

    Here are some other ideas

    My second tip is to eat enough protein because it forms the building blocks of your muscles. I’m not talking about eating big protein-rich meals. Your body can only process so much protein at a time, so it’s better to have smaller amounts throughout the day. The best times are for breakfast, right after your workout, and also a light protein snack a couple of hours before bedtime. Have a protein shake, some nuts, pumpkin seeds, a Greek yogurt parfait with fruit, grass-fed jerky, some organic free-range chicken, mix it up!

    Tip 3: Drink enough water!  Make sure to drink at least half your body weight in ounces every day to keep your muscles supple and boost your body’s ability to repair itself. (water that you drink DURING your workouts doesn’t count toward this number!) So if you weigh 140 pounds, you’d want to get at least 70 ounces of water a day, and more when you exercise.

    Here’s one way to keep track.

    Get a 20-ounce water bottle, and put one rubber band around it for how many times you need to fill it up to get your water quota for the day! Again, say you weigh 140 pounds. That means you would have to drink around four bottles, right? So you would put four rubber bands around the water bottle. Every time you finish a bottle, you would take the rubber band off. Pretty cool, right?

    Tip 4: Skip the post-workout beer. Research shows that alcohol can get in the way of your body’s ability to recover, plus it can mess with your sleep. Just say, no!

    Tip 5: Try foam rolling. Using a foam roller is a form of self-massage, and can help ease knots in your muscles and fascia, which is your body’s connective tissue. Rolling out your body’s biggest muscles, like your glutes and back gives you the most bang for your buck, so I like to focus on those.

    Lay on your side on the floor and extend your bottom arm up over your head, and place the roller below your armpit, and roll out those tight muscles! Make sure you keep your core engaged, and you don’t hold your breath!

    Tip 6: Get a massage. A massage is a lot less work than foam rolling and a lot more pleasurable. If you can schedule a regular massage, your body will thank you for it! Plus, your massage therapist might be able to tell you if there are any spots on your body that need to spend more time with the foam roller.

    Tip 7: This one has to do with taking rest and recovery days. There have been several great studies comparing passive recovery – which is a rest day with very little physical activity  – and active recovery. It’s pretty clear that doing light to moderate exercise helps flush out waste from your muscles and can speed up your recovery between sessions. A recovery day doesn’t have to be anything elaborate. It can mean going for a walk or hike, playing golf, or taking your bicycle out for a spin.

    Tip 8: If you’re lifting weights, you should take at least two days off between training the same muscle group. The bigger the muscle group, the more time you need before training it again. So, after doing a lot of leg exercises, you want to take a minimum of 2 days off before working your legs again. Does that make sense?

    Tip 9 is probably the most important recovery tip of all.

    Listen to your body.

    If you’re tired but still want to work out, do something that’s not so taxing on your system, like an easy cardio session or even a walk. If you are feeling wiped out or you need a little break, respect that – but make sure to get back at it tomorrow!

    I hope these tips have been helpful! As always I’m here if you have questions. Just leave a comment below or call the studio anytime! 361-857-5087

    Talk to you again soon!

  3. Stretching and It’s Importance

    Stretching and the Importance of It as We Age                        
    By Melanie Polasek, CPT                        

    Most people who exercise spend the majority of that time burning calories and strength building. (Getting stronger or bulking up).  They often do not take minimal time to stretch afterwards.  Flexibility is often the most neglected component of fitness.  Studies have shown how important stretching is, and even much more so, as we age.  As the muscles are stretched, they lengthen and increase in range of motion.  This will keep you young and feeling good.

    In the past, it was shown that that static stretching (stretch & hold) before exercise would decrease injury, prevent post-exercise soreness and improve exercise performance.  But today, research shows is there is no evidence of such benefits.  Today, the preferred way of warming up for any physical activity is through dynamic (active) movement, instead of static stretching.  It is best to save the static stretching for the end of your workout, once the muscles are warm and more receptive to the stretch.

    Types of stretches:

    • Static stretching:  the most popular form – gradually stretch your muscle or muscle group until you feel mild tension (never to the point of pain) and hold the stretch for 10-30 seconds.   (Never force a stretch or bounce in the stretch).   This type of stretch is good after any physical activity.
    • Dynamic stretching:  A continual, controlled movement through a full range of motion like leg swings or lunges.   This is good to use for warming up.
    • Ballistic stretching:  Bouncing with repetitive movement to take the stretch beyond its normal range of motion.  (This type of stretching not recommended the average exerciser, as it can place too much tension and trauma on the muscle being stretched and its connective tissue.)

    So why stretch:

    1. Improves flexibility by helping your joints move through their full range of motion
    2. Helps reduce low-back discomfort
    3. Improves posture and balance
    4.  Stretching the back and shoulders will help prevent a slouching back
    5. Improves circulation by increasing the blood supply to muscles and joints
    6. Stretching keeps the muscles more supple and assists in lengthening the muscles
    7. A good stress reliever, which helps develop mental and physical relaxation
    8. It just feels good too

     

    Source:  Sally Anderson/Tampa Bay Times Thursday/Jan 12, 2012 Caller Times

    Read more:  http://www.peakhealthadvocate.com/753/stretching-shown-to-improve-heart-health/

     

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Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com