Archive | October 2013

Benefits of Hot Yoga!

As a certified yoga instructor and self-proclaimed “hot yogi,” I can assure you that there are many benefits to practicing Bikram and hot yoga. But of course, those benefits don’t come without a few precautions as well. Read on for the 411 on how to practice safe hot yoga.

The difference between hot yoga and Bikram yoga

Bikram yoga, which is the practice of 26 postures selected and developed by Bikram Choudhury and derived from hatha yoga, takes place in studios with temperatures set around 105 degrees F with 40 percent humidity. Hot yoga, like Bikram, is also practiced in a heated room, usually maintained at a temperature of around 95 to 100 degrees F.

Unlike Bikram however, hot yoga isn’t based on of the same 26-posture series. Instead, it tends to be more of a flowing vinyasa style practice, similar to a dance, linking one pose to the next. In both Bikram and hot yoga, the heated rooms help promote sweating and warm up the body to increase flexibility with less risk for injury.

“One of the benefits to many hot yoga classes is the routine is repetitive. When you are doing the same poses repeatedly, you can begin to see where you are today in relation to yesterday,” said Mandy Ingber, fitness expert and author of Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover.

The benefits of a really hot room

Practicing yoga in a heated room increases your pulse rate and metabolism, allowing your blood vessels to become more flexible and making your bod burn some major calories! This in turn makes circulation easier and increases blood flow to the limbs.

“Hot yoga is amazing for weight loss, as you sweat like a fiend. Like other yogas, it will build muscle tone [but will also] improve the lymphatic system and flush out toxins. It’s amazing for developing equanimity in the face of adversity and obstacles,” says Ingber.

Hot yoga goes above and beyond when it comes to relieving stress and building inner confidence. This practice is the true definition of “mind over matter.” The endorphin rush you receive after completing 60- to 90-minute sweat session will leave you feeling like there’s nothing you can’t accomplish.

While I’m a huge fan of hot yoga, there are definitely some precautions you should take in order to stay safe. Read the tips below before turning up the heat in your practice!

1

Stay hydrated

Ingber recommends drinking 2 to 3 liters throughout the day. You will undoubtedly sweat more during these types of classes than in most other forms of exercise, so it’s very easy to become dehydrated. It is extremely important that you drink plenty of water before, during and after your practice.

“Everyone is encouraged to drink at least eight glasses of fluids per day in general,” says yoga expert and director of SpaHalekulani, Kamala Nayeli. “When you exercise, this amount should increase by two to three cups. If you raise your core temperature or partake in a hot yoga class, I would [also] recommend including a small dose of salt prior to the class. Or have a natural ‘sports drink’ that will replenish the sodium you lose when sweating.”

2

The rules for eating before hot yoga

It is important to avoid eating too much or too little before participating in a hot yoga class, which can be a tricky task to master. Nayeli suggests avoiding heavy foods, but encourages light snacks before yoga classes to properly fuel your body.

“Fruit, particularly those that have a high water content such as watermelon, or sodium content like bananas [are great to eat before class],” she says. “Dried fruit is good, too (figs, raisins, apricots, etc.). Seeds and nuts are also great. However, I would limit the dairy intake before class.”

Ingber agrees and recommends snacks like half a banana, melon or almonds.

3

Listen to your body

It is important not to overexert during hot yoga classes. The warm temperatures and practice of poses can make your body feel looser and more flexible than normal, which can make it easier to pull a muscle. Be mindful of your body and try not to overstretch or push yourself too far when first starting out.

Gradually let yourself experiment with poses as your body adjusts and becomes more accustomed to the atmosphere and workout. If you feel any symptoms of heat exhaustion, such as dizziness, nausea, headache, confusion, poor vision or weakness, stop your practice and immediately leave the room.

“Personally, I do not recommend hot yoga for beginners,” says Nayeli. “Rather, it’s something to build yourself up to. Every body is different and not always suitable for such an intense workout in such intense heat. I have seen some harsh and concerning reactions in class with people not realizing what to expect, and then they feel they need to ‘keep up’ with the rest of the class even though their body is saying ‘take a break.’ ”

Ingber says one of her main concerns for hot yogis is the strict guidelines a studio may have about staying in the room. “It’s really important to listen to your body more than the teacher.”

4

Check with your doctor

If you have any injuries or health concerns, such as diabetes, cardiovascular or respiratory disease, or a history of heat-related illness, make sure to get your doctor’s OK before practicing hot yoga.

Michael Wagner Chief Marketing Strategist Vero Beach Florida 772-532-6397

http://www.igotyourback.com

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Michael Wagner Vero Beach Florida It’s Vegas!

Michael Wagner Vero Beach Florida It's Vegas!

Vegas!! It’s hot even in the winter.

Duane Michael Wagner Vero Beach Florida Chief Marketing Strategist

Also, contracting the antagonist (e.g., squeezing your butt while you stretch your hip flexors) will elicit a neural reflex that will result in therelaxation of the muscle you’re stretching, giving you a little more bang for your stretching buck. This will also activate muscles that are typically too long or weak. A well-designed yoga routine provides a great dynamic stretch and muscular activation series to use before other forms of training or just to mix into your day to get you out of a chair for a few minutes.

Yoga provides relaxation and wholeness

More than the dynamic flexibility benefits, we think yoga is best suited for eliciting relaxation and a sense of wholeness. As much as it pains the “Y” chromosome in us to even walk down this road, we shouldn’t be so quick to forget what yoga was originally used for. There’s something very calming about shutting off the lights and music, taking your shoes off and moving through a set routine of positions while concentrating on your breathing. You’ll likely find it hard to do this at first as your mind will be racing about all the other things going on in your life. After some practice, you’ll learn to shut those things out, focus on your body and breathing, and leave your yoga session feeling warmed up, yet very relaxed and focused. This state of being is actually very conducive to getting work done.

yoga yammerings

The Argument For Yoga

 

Kevin Neeld

Fitness Expert

Yoga originated as a form of meditation utilized in Buddhism and Hinduism as a method of integrating physical and mental beings within an individual. Today, yoga has branched out into multiple bastardized forms of the original practice. While women are typically targeted by the commercial yoga industry, men are also exposed to, and sometimes fall victim to, the increasingly ridiculous proposed benefits of yoga.

 

Today we’re going to explore the argument for yoga and focus on some of its health benefits. Check out our companion article by Chris Illuminati entitled The Argument Against Yoga, which will present the other side of things.

Yoga will yield training results if…

Let’s start the argument for yoga by saying that it is often pitched as a cure-all fitness method that will improve flexibility, muscular strength and endurance, result in weight loss, and “tone” your muscles. Frankly, if we hear one more person say they want to be toned we’re going to be sick all over their fanny pack. There are two types of tone: myogenic (your resting level of muscle tension) and neurogenic (expressed during movement and controlled by the nervous system). This may shock you, but both forms of tone are increased through high-load, low-repetition resistance training. To get the coveted “toned” look, you need to do two things: Get stronger and lose body fat.
 
The argument for yoga often states that you’ll get in shape, however, adding yoga to your lifestyle will result in fat/weight loss if and only if you are entirely inactive before starting yoga and you also make dietary changes. Weight loss is all about ramping up your metabolism, which, in most cases, is best accomplished through matching your carbohydrate intake to your level of medium-high intensity activity, high-intensity interval training and increasing your muscular strength/mass through resistance training.
 
Improvements in muscular strength and size follow the overload principle. You need to constantly overload your neuromuscular system in order for improvements to be made. Yoga can result in improvements in muscular size, strength and endurance, but only to a point, and probably only for inactive people. After that, you’ll need to gain weight to continue providing an overloading stimulus to your body.

Yoga improves flexibility

Before we’re tarred and feathered by women in leotards and men that own all of Yanni’s CDs, hear us out. We love yoga, but it’s a tool to be used for very specific purposes. Yoga can be used to improve dynamic flexibility. While more flexibility isn’t always a good thing, many people will benefit from stretching the muscles on the front side of their body. Many yoga postures are conducive to this. While considering this argument for yoga, it’s important to remember to contract the antagonist (muscle opposite to that stretching) to ensure that you’re training your body to maintain stability and control in these new positions.

 

 

So, should you do yoga? It’s really up to you. Just be aware of what you’re real goals are. We’ve never seen a dramatic body transformation result from a strict yoga routine. We’ve never seen a record weightlifter or distance runner attribute their unparalleled strength and endurance to a weekly dose of yoga. We have, however, had many training clients praise various yoga positions incorporated into their warm-ups for leaving them feeling better. As always, match your training to your goals, and you’ll get the results you want.

 

Kevin Neeld, CSCS, specializes in guiding athletes to optimal health and performance. He is also the author of Hockey Training University’s Off-Ice Performance Training Course. To learn more about how Kevin can help you achieve your training goals, visit www.KevinNeeld.com or contact him via e-mail at kn@kevinneeld.com.

 

 

Michael Wagner Vero Beach Florida Health Benefits of Yoga

Health Benefits of Chiropractic Care

Chiropractic care is not just for those patients who have been involved in an accident or suffer from chronic neck or back pain. Chiropractic care can benefit many people with a great number of health conditions. Even those with few, if any, health conditions can benefit from chiropractic maintenance care. How, you ask? Life’s daily stressors add up impacting the human body in far greater ways than you might realize. As a natural healthcare approach, regular chiropractic adjustments at The Joint can restore and maintain balance within your body, leaving you better prepared to live life to its fullest.

Busy parents, athletes, weekend warriors, golfers, runners-really anyone can benefit a great deal from routine chiropractic care. Regular chiropractic visits may help maintain bodies at the high level of activity to which they have become accustomed and even aid in function allowing the body to self-heal when proper alignment is achieved and maintained. Additionally, injuries are less likely to be serious and can heal at a significantly faster rate in those who receive regular chiropractic care, especially when combined with other healthy activities such as regular exercise and eating a nutritious diet.

The human brain communicates through the body’s nervous system, sending messages through our spinal column, so it’s easy to see how taking care of this conduit of messages to every single part of our bodies is so important. Routine chiropractic care is vital to maintaining good overall health and regularly visiting The Joint can have a significant positive impact on your overall well-being.

In fact, ongoing chiropractic maintenance care may offer significant health benefits, including but not limited to,

Management/Relief of:

Chiropractic may also help:

People Benefiting from Chiropractic Care

Jerry Rice, Hall of Famer and retired NFL star, is among many top performing athletes who cite chiropractic care as essential to their success. Other legendary athletes who spread the word and endorse chiropractic include Michael Jordan, Lance Armstrong, Emmitt Smith, Joe Montana, Tiger Woods, Arnold Schwarzenegger and Evander Holyfield.

See what some of these athletes have to say about the impact chiropractic care has had in their lives.

“I go see Dr. Bill (chiropractor) when I get bent out of shape on Sundays. Playing in a football game is like being in 30-40 car accidents.”

Emmitt Smith

“I’ve been seeing a chiropractor and he’s really been helping me out a lot. Chiropractic’s been a big part of my game.”

Joe Montana

“Bodybuilders and fitness people have been using chiropractic very extensively in order to stay healthy and fit. I found it was better to go to a chiropractor before you get injured. We are a perfect team, the world of fitness and the world of chiropractors.”

Arnold Schwarzenegger

“I have to have an adjustment before I go into the ring. I do believe in chiropractic. I found that going to a chiropractor three times a week helps my performance. The majority of boxers go to get that edge.”

Evander Holyfield

“Being a Chiropractic patient has really helped me immensely … lifting weights and seeing a Chiropractor on a regular basis has made me a better golfer. I’ve been going to Chiropractors for as long as I can remember. It’s as important to my training as practicing my swing.”

Tiger Woods

You don’t need to be an athlete to appreciate the impact chiropractic can have on your life and how you live it. See what patients nationwide have to say about how a visit to The Joint changed their lives.

“For the past five years I have been working as a camera man for the BBC Natural History Unit, and for the past two years I have been limping from constant knee pain and was considering getting a third surgery on my left knee. After the first time you worked on my knee I was in significantly less pain and after the second visit I was walking up and down the stairs completely pain free. It has been nine weeks since my first visit to see you, and last week I put my knees to the test by backpacking at high elevation, back at work to capture that once in a lifetime shot. Thank you for saving my knees and my career.”

Matthew D., Arizona

“I recently started a new job lifting heavy objects. After one week at my new job I had so much back pain I didn’t think I would be able to keep my job. After getting adjusted regularly my back pain quickly went away. By my 4th or 5th adjustment I also noticed major improvements in my digestion. I was less depressed and I have had an increase in energy. Overall I have been feeling great. Coming to see you has been life changing. I cannot thank you enough.”

Curtis E., Arizona

Michael Wagner Chief Marketing Strategist Palm City Florida

Celebrities, royalty and athletes are flocking to studios worldwide to lock the knee and stare into their own eyes. Anyone can do it! Here’s what you’ll get when you sign up for a 90-minute beginner class in the infamous hot room:

1. Flexibility: No, you won’t be forced into contortionist positions. The heat will allow you to safely reach new levels of personal flexibility in beginner’s postures, which is therapeutic for your body (see number seven). Plus, let’s be honest, being flexible is cool. You’ll be busting out Standing Bow Pose at your next party.

2. Strength: Your own body is your gym. This yoga is low impact and uses muscles you didn’t know you had—trying standing in a wide lunge for Triangle pose on carpet and not sliding! Also, a prime focus is on spine strength, which is key to a long healthy life!

3. Breath: The definition of Hatha Yoga asana is: stillness in a posture while breathing normally. With the added element of the heat, you won’t make it far if you don’t breathe deeply! If there is no breathing, there is no yoga. It won’t take long before you learn to breathe in a full and controlled manner.

4. Cardio: Your heart can work the same way doing yoga postures in a heated room as it does when running a mile, and you never even leave your mat. Particularly in postures when you are balancing and contracting your muscles at the same time. A 90-minute class can burn up to 1,000 calories. The way you stretch and compress your internal organs and glands also stimulates metabolism so you are burning calories quicker outside the room as well.

5. Detox: The heated room helps you to stretch more and get your cardio, but it also helps you sweat. The postures themselves are detoxifying for your muscles, organs, and glands and sweating furthers that.

6. Focus: Most Hot Yoga classes consist of the same 26 postures and two breathing exercises—and if not, there is almost always a dialed routine. The routine helps you to advance your practice through repetition. As you advance, you gain tremendous focus and determination. The ability to focus carries over to your daily life. When you can focus on the task at hand, you’ll excel and you can enjoy it more.

7. Healing: The primary purpose of this yoga is therapy. With a regular practice, these postures can help to heal old injuries and also prevent them in the future. This is especially true for, but not limited to, back pain. Don’t skip the postures that are slightly uncomfortable. Hot Yoga is also known to reduce symptoms of conditions and illnesses including diabetes, asthma, high blood pressure, depression, arthritis and obesity.

8. Life:“You’re only as old as your spine is flexible.” ~Joseph Pilates

Check out Hot Yoga and try a class. You’ve got nothing to lose!

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