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Exercise for Better Sleep

The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good night's sleep.  The more active your body is during the day, the more likely you are to relax at night and fall asleep faster. With regular exercise you'll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular.  By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life! Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards. You should try and increase your physical activity during the day.  The goal here is to give your body enough stimulation during the day so that you aren't full of energy at night. Your body requires a certain amount of physical activity in order to keep functioning in a healthy manner.  It is also important to note that you should not be exercising 2-3 hours before you go to bed. The ideal exercise time is in the late afternoon or early evening.  You want to make sure you expend your physical energy long before it is time for your body to rest. You should attempt to exercise at least 3-4 times a week for a period of 30 minutes or so. You can include walking or something simple.  If you prefer, you can include strenuous activities such as running as well. The goal here is to increase your heart rate and strengthen the capacity of your lungs.  By adding a regular exercise activity to your daily schedule, this will help you to improve your overall health and emotional well being. Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity.  If you are battling not sleeping, you'll find aerobic exercise to be the most beneficial. Your goal with exercise is to increase the amount of oxygen that reaches your blood stream.  Overall, there are many types of aerobic exercise for you to choose from.  The activities include running, biking, using a treadmill, dancing, and jumping rope. Yoga Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain.  Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns.  The regular practice of yoga will help you to relax as well as relieve tension and stress. Tai Chi Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks.  The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises.  Research has shown that Tai Chi can help with insomnia by promoting relaxation. If you discover that you don't have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule.  Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body. Your overall goal here is to have a healthy and well-balanced life with plenty of sleep.


Physical Benefits of Yoga

By, Jen Delgado Yoga training can be of enormous benefit to anyone pursuing a fitness regime. Yoga tones and strengthens your body uniformly, unlike some fitness training regimens that can lead to overdevelopment of particular muscle groups. Yoga exercises , meditation and postures also improve your balance, strength and overall flexibility, making you more capable of pursuing a weight loss regimen.   Performing yoga postures regularly offers a number of physical benefits, including: - Increased flexibility - Increased lubrication of joints, ligaments and tendons - Massaging the body's internal organs - Detoxifying the body - Toning the muscles   Yoga postures and exercise focus on all of the joints of the body, including joints you probably don't use regularly. Yoga exercises can strength problem joints such as the knees, hips and ankles. Yoga training also leads to increased spinal flexibility and core strength, both of which can reduce chronic problems such as lower back pain and increase your overall physical strength. Because yoga also exercises ligaments and tendons, your joints will lubricate more effectively, reducing joint pain. Yoga training may be the only form of exercise that stimulates your internal organs. This helps prevent disease by maintaining organ health. It can also help make you more aware of potential health problems Many of us forget about the importance of stretching. When we don't stretch we are more prone to injuries, stiff muscle, no flexibility, spasms, and much more.   Yoga stretches and stimulates the muscles and organs of the body in a uniform manner. This allows increased blood flow to all parts of your body, which helps to flush out the toxins that can accumulate in your body's tissues. Increased detoxification can increase your energy levels, making you more likely to follow an exercise program designed for weight loss. Yoga training also offers a number of emotional and psychological benefits. Yoga exercises, postures and meditation increase your powers of mental concentration and can significantly reduce levels of stress and anxiety. Yoga can also help you feel better about your body and your self, by increasing your strength and flexibility, and by allowing you to feel more in touch with your body. Not all types of yoga can help you lose weight. There are many forms of yoga, and many of them don't raise your heart rate enough to contribute to weight loss. However, some forms of yoga can raise your heart rate and help burn fat.   I did some research and found a type of Yoga  that will definitely increase your heart rate while also help you with some weight loss. It's called Vinyasa, or flow yoga. This form of yoga is based on a series of postures known as the Sun Salutations. If you'd like to use yoga training to help lose weight, try one of these forms of vinyasa yoga: - Ashtanga yoga is a very strenuous type of yoga practice. Practitioners are encouraged to sign up for series courses, which can increase your motivation by giving a financial incentive to keep returning to classes. The postures are also easy to learn, so once you're finished with your course, you can continue doing them at home. - Power yoga is an intense yoga workout that provides cardiovascular training - Hot yoga is done in rooms heated to around 101 degrees Fahrenheit, so if you sign up for one of these course, expect to sweat. They are popular among those with joint problems. It's called Birkram Yoga.  I've done this type of yoga and it felt like a summer day in Las Vegas.   If you are overweight or suffer from any physical disabilities or illnesses, tell your yoga instructor at the beginning of the first class; she can help you practice safely.


Yoga, Why Do It??

By, Charlotte Snow YOGA - WHY DO IT?? There are many reasons to do yoga. Increased blood flow throughout the body, stress management, muscle flexibility, better energy, improved sleep, just to name a few. Never tried it? Think it isn't for you? Afraid you'll make a fool of yourself in class? Not to worry! There is a way to solve each of these issues. First of all, there are may different types and styles of yoga. From vigorous vinyasas and ashtanga to power yoga, which are only a few of the many different styles you can practice, you are sure to find one you like! For those of you looking to incorporate an exercise routine into your lifestyle and perhaps don"t enjoy lifting weights and bodybuilding per-say, this would be a great way to burn calories, improve muscle agility and tone and shape your body. In yoga, you are using your own body weight and strength to hold various postures which help lengthen the muscles giving them more shape while also keeping them flexible and healthy. Have injuries that prevent you from getting your workout in? Great! Not great that you have injuries, but great that there's a way to work out, burn those calories AND also help heal your body! Yes. You read that right. Aside from taking Glutamine to help recover your muscle and prevent soreness, yoga has been proven to aid in the healing of many types of injuries, from neck and back to pulled leg muscles. Just be sure to make your instructor aware of your injuries at the beginning of class this way he or she can make any necessary modifications to the practice to prevent further injury and also help with the recovery process. Embarrassed to take class? Feel uncoordinated and afraid you might make a fool out of yourself? Well everyone has to start somewhere! But have no fear. There are many great DVDs you can buy to practice in privacy and comfort of your own home. Many on demand service providers also offer yoga classes on their exercise and fitness channels now as well, and most of them are free! How cool? This is a great way to boost your confidence! After a few sessions at home, you will be ready to join the class and set yourself up right in the front row! I personally LOVE hot yoga! It is my absolute favorite! It's cleansing, both physically and spiritually. I know some people, especially those trying to gain or keep weight on are skeptical of this practice. No worries. If this is you, just add a weight gainer from Muscle Sandwich into your diet! Still need more convincing? How does more restful sleep, better digestion and improved mental awareness and moods sound? Give it a try! What do you have to loose? I know you are going to love it!


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