hCG Session 2 - Excercise and Stretching
Never, Ever Give Up. Arthur's Inspirational Transformation!
Notes, Information and Links
- Desk Stretches
- Basic Stretches
- Advanced Stretches
- Yoga Benefits
- Yoga Stretches
- Walking Benefits
- Rebound Execise
- Are We Having Fun?
- Your Fitness Fit
Computer and Desk Stretches
Excerpt from article on https://bhls.wordpress.com/2011/08/01/computer-and-desk-stretches/
77 Surprising Health Benefits of Yoga
HEALTH BENEFITS FROM WITHIN
- Blood pressure
- Pulse rate
- Cardiovascular endurance
- Integrated function of the body (Sanskrit:” to join together and direct one’s attention)
- Body Awareness
- Core strength
- Stress reduction
- Self- acceptance
- Mind-body connection
- Positive outlook on life
- Reduction in Hostility
- Social skills
- Lymphatic system
- Endocrine functions
- Red blood cells
- Vitamin c
- Low risk of injury
- Parasympathetic nervous system
- Muscle tone
- Sub cortex of brain
- Reduced oxygen consumption
- Balanced workout of opposing muscle groups
- Joint range of motion
- Eye-hand coordination
- Reaction time
- Depth perception
- Heart Disease
- Type II Diabetes
- Carpal tunnel syndrome
- Multiple sclerosis
- Muscular dystrophy
- Chronic bronchitis
- Obsessive compulsive disorder
- Back Pain
EMOTIONAL HEALTH BENEFITS
EXERCISE HEALTH BENEFITS
SYMPTOM REDUCTION OR ALLEVIATION
8 Astonishing Benefits of Walking
"Above all do not lose your desire to walk. Every day I walk myself into a state of well- being and walk away from every illness. I have walked myself into my best thoughts and I know of no thought so burdensome that one cannot walk away from it. But by sitting still, and the more one sits still, the closer one comes to feeling ill...if one keeps on walking everything will be alright."
- Soren Kierkegaard
# 1: It deflects diabetes. New research links brisk walking to a significant risk reduction for developing type 2 diabetes. Insulin resistance is a predictor of this disease, even in people with normal glucose levels. But a recent British study found that people with a family history of the disease who walked briskly, or performed some other type of moderate to vigorous activity on a routine basis, improved insulin sensitivity.
#2: It soups up your sex life. Sex and exercise go hand-in-hand. In a study of women between 45 and 55 years old, those who exercised, including brisk walking, reported not only greater sexual desire, but better sexual satisfaction, too.
#3: It saves you on gym costs. In this icky economy, people are cutting excesses, and that includes trips to the health club. In an American Heart Association survey, a quarter of the 1,000 people questioned had axed their gym memberships sometime in the previous six months. But no matter where you live, there’s a place you can pound the pavement or trek a trail to experience the benefits of walking, and 150 minutes of moderate-intensity walking a week can help manage stress and prevent heart disease. Moderate walking equals an average of about 100 steps per minute. San Diego State University researchers suggest using a pedometer and aiming for 1,000 steps in 10 minutes, and working up to 3,000 steps in 30 minutes.
#4: It can get you off meds. Using data from the National Walkers’ Health Study, including more than 32,000 women and 8,000 men, researchers found that those who took the longest weekly walks, not necessarily accumulated the most mileage per week, were more likely to use less medication. This shouldn’t deter you from taking shorter walks more frequently throughout the week, but you should consider squeezing in a longer walk once a week, perhaps on the weekend when you have more spare time.
#5: It can help fade fibromyalgia pain.This chronic condition affects more than 4 percent of the population, and often involves pain, fatigue, and brain fog. A small study found that in women 32 to 70 years old, those who walked 60 minutes, performed light exercises, and stretched three times a week for 18 weeks reported significant improvements in walking and mental capacity, and were less tired and depressed.
#6: It helps you beat breast cancer. Women who walk regularly after being diagnosed with breast cancer have a 45 percent greater chance of survival than those who are inactive, according to a study published in the Journal of Clinical Oncology. Yale researchers heading up the study also found that those who exercised in the year before being diagnosed were 30 percent more likely to survive.
#7: Strolling reduces stroke risk. Walking briskly for just 30 minutes, five days a week can significantly lower your risk of suffering a stroke, according to University of South Carolina researchers. After studying 46,000 men and 15,000 women over the course of 18 years, those with increased fitness levels associated with regular brisk walking had a 40 percent lower risk of suffering a stoke than those with the lowest fitness level.compared to women who didn’t exercise leading up to their diagnosis.
#8: It can save your mind. Italian researchers enlisted 749 people suffering from memory problems in a study and measured their walking and other moderate activities, such as yard work. At the four-year follow-up, they found that those who expended the most energy walking had a 27 percent lower risk of developing dementia than the people who expended the least. This could be the result of physical activity’s role in increasing blood flow to the brain.
Kevin Trudeau: Walk. In the 1970's two prominent physicians authored The Neuropsychology of Weight Control. They discovered that walking outside at a steady pace for one hour per day reset the body's weight set point, making people lean and thin. Of all the steps in Phase I, this may be the most difficult one to do on a daily basis. However, this will have the most profound long-term effects. Walking should be done outside. Use a treadmill only as a last resort. Walk for one hour nonstop. Keep the pace steady and do not overexert yourself. Slow, rhythmic movement is the key. You should be able to maintain a conversation while walking. Getting your heart rate up to a level of aerobic should not be done during your walking. Ideally, this should be done every day. If this is not achievable, any amount of walking will still have a dramatic effect on resetting your body's set point and making you lean."
33 Benefits From Rebound Exercise
Article from the American Institute of Reboundology, Inc. https://rebound-air.com/rebounding-benefits/
- Rebounding provides an increased G-force (gravitational load), which benefits the body by strengthening the musculoskeletal system.
- Protects the joints from the chronic fatigue and impact delivered by exercising on hard surfaces.
- Helps manage body composition and improves muscle-to-fat ratio.
- Benefits lymphatic circulation by stimulating the millions of one-way valves in the lymphatic system. This benefits the body’s immune capacity for fighting current disease, destroying cancer cells, eliminating antigens, and preventing future illness.
- Circulates more oxygen to the tissues.
- Establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available.
- Increases capacity for respiration.
- Tends to reduce the height to which the arterial pressures rise during exertion.
- Lessens the time during which blood pressure remains abnormal after severe activity.
- Assists in the rehabilitation of existing heart problems. Also benefits recovery from heart procedures, providing gentle, low impact circulation.
- Increases the functional activity of the red bone marrow in the production of red blood cells.
- Gradually improves resting metabolic rate so that more calories are burned for hours after exercise. Benefits the post-exercise “Glycogen Replenishment” process.
- Causes core muscles and large muscle groups to contract, resulting in the rhythmic compression of the veins and arteries, which more effectively moves fluids, both blood and lymphatic, through the body and back to the heart, lowering peripheral blood pressure and lightening the heart’s load.
- Decreases the volume of blood pooling in the veins of the cardiovascular system preventing chronic edema.
- Encourages collateral circulation by increasing the capillary count in the muscles and decreasing the distance between the capillaries and the target cells.
- Strengthens the heart and other muscles in the body so that they work more efficiently.
- Gradually allows the resting heart to beat less often. Regular Rebound Exercise has been shown to benefit the heart rate, resulting in favorable decrease in resting heart rate.
- Lowers circulating cholesterol and triglyceride levels.
- Lowers low-density lipoprotein (bad) and increases high-density lipoprotein (good) in the blood, holding off the incidence of coronary artery disease.
- Promotes tissue repair.
- Rebounding for longer than 20 minutes at a moderate intensity 3x per week increases the mitochondria count within the muscle cells—More energy production is possible.
- Benefits the alkaline reserve of the body, which may be of significance in an emergency requiring prolonged effort.
- Improves coordination between the joints, the transmission of nerve impulses to and from the brain, transmission of nerve impulses, and responsiveness of the muscles fibers.
- Improves the brain’s responsiveness of the vestibular apparatus within the inner ear, thus improving balance.
- Offers relief from neck and back pains, headaches, and other pain caused by lack of exercise. It has been shown to benefit body alignment and posture.
- Enhances digestion and elimination processes.
- Allows for deeper and easier relaxation and sleep
- Rebounding results in better mental performance, with keener learning processes.
- Rebounding curtails fatigue and menstrual discomfort for women.
- Minimizes colds, allergies, digestive disturbances, and abdominal problems.
- Tends to slow down atrophy in the aging process.
- It is an effective modality by which the user gains a sense of control and self-image.
- Rebounding is enjoyable.
Progressively Accelerating Cardiopulmonary Exertion Clinical Practice Guidelines
By Margret Aldrich
“Experience Life” January/February 2015 p.54-59
When Darryl Edwards hit the gym to get fit, he went all in, progressing from self-described couch potato to physical powerhouse. He grew ever stronger, leaner, healthier.
There was just one problem: He was bored silly.
“I had a strong work ethic from my job in investment banking, which I transferred to my experience in the gym. No pain, no gain, right? But I didn’t enjoy the process,” he says. “ I only looked forward to the end result, watching the clock rather than staying in the moment.”
As a kid, Edwards lived for physical activity, eschewing video games to play outside for hours. His adult workouts, on the other hand, felt like sheer drudgery.
“I’ve always had a love-hate relationship with exercise—but I’ve always loved to ‘play,’” he explains.
Channeling his passion, Edwards got certified as a personal trainer and nutritionist, and then designed a fitness program infused with the energy of a children’s playground at recess. The approach, which he termed Primal Play, pairs functional movement with repurposed childhood games.
Tree climbing, piggyback rides, tag, tug of war, and animal movements (think bunny hops and bear crawls) all bring joy to strength-cardio-, and coordination-building drills. Participants tell Edwards that they’re having such a good time, it doesn’t feel like exercise.
“If you want physical activity to be integrated into your life, it must be enjoyable,” says Edwards who authored a related book, Paleo Fitness. “That’s the only way to make it long term and sustainable.”
Edwards is a part of a growing fitness trend – from Frank Forencich’s “Exuberant Animal” workouts to hip-hop fitness dance classes – that emphasize fun as much as physical challenge. Here’s how you can get some of that fun for yourself.
ENJOY THE PROCESS
It’s easy to think of exercise as a chore – or as tedious torture – if you only look forward to the endgame. But Thomas Raedeke, PhD, professor of kinesiology at East Carolina University in Greenville, N.C., asserts that if your workout is fun, you’re not only more likely to keep itup, you’ll also experience better effects along the way. In his 2007 study published in the Journal of Applied Sport Psychology, Raedeke asked participants to evaluate their mental state before and after exercise. The more they enjoyed the activity, the better their mood and the more energized they felt afterward.
“It’s ironic to me that when people talk about exercise, they say, ‘We’re going to go work out.’ But when we talk about kids exercising, we tell them, ‘Go out and play,’” Raedeke says. “The way we exercise is outcome oriented. We lose sight that the process – just enjoying the experience –is so important.”
The challenge: Discovering what turns your fitness crank. Whether it’s a friendly soccer match or a solo walk in the park, finding the movement style you love is integral to making exercise a habit.
Read on for some pointers on finding what works for you. And remember: While there’s no one-size-fits all fitness solution for the masses, there is an enjoyable physical activity for just about everybody.
BE TRUE TO CHARACTER
Choosing a workout that jibes with your personality reduces resistance, ramps up your perceived fun factor, and increases the likelihood that you’ll come back for more.
When people exercise, they often pick out the quickest, most convenient activity,” says Raedeke. “But it’s really important to find an activity that’s a good fit for you personally and that connects you to the joy of moving. That sounds so simple, but it’s often overlooked.”
To help us do that, James Gavin, PhD, a professor of applied human sciences at Montreal’s Concordia University who has studied exercise psychology for a more than 30 years, developed the Fitness Personality Profile (see “Finding Your Fitness Fit,” page 59).
“For people who are new to exercise, finding an activity that parallels the way they live can be important, because it doesn’t throw them out of their comfort zone.” says Gavin. So, while an aggressive, type A personality could feel at home on the racquetball court, someone with a mellower temperament might feel most at peace in a yoga studio.
There are ways to tailor a single activity to the needs of various personalities, too. Take running. A quiet, introspective person could thrive running long distances alone. Someone more social may appreciate group training or community fun runs. And a particularly spontaneous personality could benefit from mixing things up – exploring new routes, interval training, or trail running.
KNOW YOUR MOTIVATION
What drives you to exercise? For some, it’s doctor’s orders. For others, it’s physical appearance. For primal-living expert Mark Sisson, author of The Primal Blueprint, it’s participating in activities he absolutely loves –like hiking or playing ultimate Frisbee.
“Enjoyment is its own intrinsic reward, and intrinsic rewards are essential.” says Sisson. Unlike extrinsic rewards (those designed to impress others or achieve a secondary goal), intrinsic rewards originate from within, he explains. They’re driven by authentic values and desires. As a result, he notes, “they’re more reliable sources of motivation and more likely to endure over time.”
New research suggests that doing physical activities we experience as rewarding on their own merits can also help us conserve our willpower, empowering us to make healthier choices in other areas. In a 2014 study at French and American universities, women who went on a 30-minute walk for “fun” were less likely to choose sugary sodas and desserts afterward then those who went on the same walk for “exercise.”
Overall, the more positive the motivation, the better. Margaret Schneider, PhD, research professor at the University of California at Irvine, discovered that some people are motivated by rewards, while others want to avoid punishment. Those spurred on by reward are more likely to enjoy exercise. The key, Schneider says, is understanding what motivates you and tailoring your activity to build on that.
Choosing a workout that meshes with your personality can be helpful, but don’t stop your search with a single good match – especially if you’re already active. “Being introduced to different movement forms excites us and wakes us up,” Gavin says.
Structured change can also increase exercise adherence, according to a 2001 study published in the Journal of Sport Behavior. Participants in the eight-week study were divided into three groups: One group switched their exercise regimen every two weeks for eight weeks, another group followed the same plan for eight weeks, and the third group did whatever they wanted.
The group that changed their routines every two weeks better adhered to the regimen than those who designed their own exercise programs. Researchers believe the spike could be due to an increase in exercise enjoyment.
Unfortunately, most of us are not naturally inclined to seek out such novelty and variety on our own, says Jennifer Huberty, PhD, associate professor of exercise and wellness at Arizona State University. “The barrier lies in getting people to explore,” she says.
Huberty suggests that we go on “dates” with activities, test-driving them to discover what makes us happy. “If you were on the Internet looking to go ona date, you would review all the profiles, email someone to find out more about him or her, then go on a few different dates until you found the person you have the most chemistry with,” she explains. “People should take the time to do that with fitness.”
And don’t limit yourself to traditional exercise, Huberty says. Check out hulahooping class. Take a long walk to go bird watching. Or try a free-movement experience like Qoya, which is drawn from elements of dance and yoga. You never know where you’ll find your fitness bliss.
CLICK WITH COMMUNITY
Walk into the Tuesday morning Studio Cycle class at Life Time Fitness in the Highland Park neighborhood of St. Paul, Minn., and you’ll be hard-pressed to ride without making a new friend or two. Newbies are greeted with smiles, old friends reach across the bikes for sweaty hugs, and partner stretches bookend the heart-pumping class.
The convivial social environment, combined with dim lights and upbeat music, lend the morning a decidedly partylike atmosphere. And that’s exactly the intent.
“We all want to feel like we’re part of something bigger – even at the club,” says Kimberly Spreen-Glick, director of group fitness at Life Time. “People have an innate need to feel connected. Group fitness classes offer that.”
When your gym feels like the bar in Cheers, where everybody knows your name, workout sessions become the new happy hour. Data backsup the benefits, whether your fitness tribe is a team of two or 20: A 2013 British study shows that women train longer and more often when working out with a friend. Sixty-four percent of the study participants pushed themselves harder than when training alone, and 31 percent said their fitness partners provided the main motivation for working out.
Workout buddies also provide accountability. “If you don’t show up, someone is going to miss you,” says Spreen-Glick. Partners can help get you back on track, cheer on your accomplishments, and empathize with yoursetbacks, making the journey more meaningful – and more fun.
“It’s hard for anyone to make a sustainable lifestyle change without social support,” says Mark Fisher, whose Manhattan gym, Mark Fisher Fitness, is built on group fitness and creating deep-seated connections. “Having a fitness community means exercise is no longer just about the training –it’s about spending time with your friends.”
CONSIDER SOME COMPETITION
Unless you’re a dyed-in-the-wool noncompetitor, don’t be too quick to dismiss the power of a spirited pickleballmatch or rough-and-tumble football game. A little competitive spirit can raise your energy level and amplify your fun quotient at the same time.
“In our society, we tend to say that recreational sports are for kids, and adults should exercise by working out,” says Raedeke. “But if we did more to promote recreational sports for all ages, I think we’d be more active as a society.”
The way we think about playing sports is very different from the way we think about exercising, according to a 2005 study published in the Journal of American College Health. When asked why they play sports, participants listed such motivations as enjoyment, challenge, and competition. When asked why they exercise, reasons often involved appearance and weight management.
For those of us with a competitive streak, motivation doesn’t have to happen on the sports field. Healthy competition can be found in group fitness classes, running and cycling clubs, powerlifting and strongman meets, and other arenas where opponents bring out your best.
Just be sure to keep the competition friendly. When examining Division 1 soccer players, authors of a 2007 study published in the Journal of Strength and Conditioning Research learned that levels of anxiety and the stress hormone cortisol rose when players competed in a serious match. But when they engaged in regular soccer practice, their salivary cortisol levels didn’t change significantly.
MASTER YOUR MINDSET
A negative, self-critical perspective can suck the joy out of any fitness pursuit. Doubting your physical abilities or making unkind mental comments about your body is a great way to ruin your workout.
On the other hand, using positive imagery and encouraging self-talk can go a long way toward boosting both your enjoyment and your willingness to work out.
According to a 2014 study from the University of New Hampshire, recalling good memories can be a powerful motivator, too. When participants thought about a positive memory associated with physical activity – perhaps hitting a home run or finishing their first 5K – they exercised more often the following week.
To maximize your fitness mindset, Huberty suggests three practices: First, be mindful and present. “Think about what you’re doing with your body, while you’re doing it,” she says.
Second, focus on the things you enjoy about what you’re doing. And, third, recognize the things you’re grateful for, in the moment.
“You might be walking on a treadmill, thinking, this is really boring. But you can change your perspective to focus on the things you appreciate,” says Huberty. “Like, I’m grateful for my legs moving on this treadmill; I’m grateful for the time I have for myself. Gratefulness takes the focus away from the barriers and lets us focus on feeling good about where we are.”
And, if the power of positive thinking fails, just get off the treadmill. Try the elliptical trainer or a kettlebell class, or go for a walk outside instead. Don’t settle for a less than you enjoy, and soon you’ll be enjoying the level of fitness you deserve.
Margret Aldrich is a Minneapolis-based writer and editor.
ARE WE HAVING FUN YET
FINDING YOUR FITNESS FIT
*The content and information found herein is the sole discretion of it's authors. This information is not to be considered medical advice or "recommended by" the practitioners, medical assistants, staff or employees of the Alpine Clinic.