Circuit Training

Circuit training is a type of interval training in which strength exercises are combined with endurance/aerobic exercises, combining the benefits of both a cardiovascular and strength training workout. 'Circuit' means a group of activities and refers to a number of selected 'stations' positioned around the facility that are to be visited in rapid succession.

The range of stations includes those comprising resistance equipment (e.g. hydraulic equipment or free weights), as well as allocated spaces to do squat thrusts, pushups, jumping jacks, sit-ups, and other exercises. Each person should complete the activity in one station before they proceed to the next station. They then continue until they have passed through all stations once or twice as required, or until a certain time requirement has been met.

Yoga

The physical aspect of yoga, the asanas, has been much popularized in the West, and devoted celebrity practitioners like Madonna and Sting have contributed to the increased visibility of the practice.

Physically, of the practice of asanas is considered that it improves: muscle flexibility, tendon strength, stamina, health and internal functioning of the body.

The emphasis on the physical part has given rise to the perception that yoga consists only of asana practice. A more esoteric intention is to facilitate the flow of prana (vital energy; qi in Chinese; ki in Japanese) to aid in balancing the koshas (sheaths) of the physical and metaphysical body.

Depending on the level of mastery, the practitioner of asanas is supposed to achieve many supernatural abilities. For instance, a yogi who has mastered Mayurasana will not be affected by eating any poison.

In the Yoga Sutra, Patanjali suggests that the only requirement for practicing asanas is that it be "steady and comfortable". The body is held poised, and relaxed, with the practitioner experiencing no discomfort.

When control of the body is mastered, practitioners free themselves from the duality of heat/cold, hunger/satiety, joy/grief, which is the first step toward the unattachment that relieves suffering. This non-dualistic perspective comes from the Sankya school of the Himalayan Masters.

Students in Utthita Ashwa Sanchalanasana (High lunge) Listed below are traditional practices for performing asana:

A glass of fresh water should be taken before performing asanas.

The stomach should be relatively empty.

Force or pressure should not be used, and the body should not tremble.

Lower the head and other parts of the body slowly; in particular, raised heels should be lowered slowly.

The breathing should be controlled. The benefits of asanas increase if the specific pranayama to the yoga type is performed.

If the body is stressed, perform Corpse Pose or Child Pose.

Some claim that asanas, especially inverted poses, are to be avoided during menstruation. Others deny this view.

Nowadays, asanas are generally not performed on floor, but on Yoga mats instead.

Another Hectic day

Today, I barely had time to checked my emails earlier today and after a few minutes online. I had to run off with my hubby and done some errands . My days was so busy of course and didn't have time blogging or check if I have some available task to post.

Got back so late and exhausted . Don't have much energy to stay long and post. My eye lid are barely opening , one blink and I probably wouldn't open LOL. That how tired I am. I better heat the sack, See you guys tomorrow I hope.

Interior Designer

We had an appointment with the Basset Furniture Interior Designer for the presentation, we barely got back. I tell you, I would not want to hire her or even ask her back to do my house furniture and stuff. I like the way she present thing and putting furniture and I like the way she put the lay out design for my house. What I didn't like was the furniture and fabric she wanted to put at my house, so antique, I am not into antique furniture so NOT happening. And beside she was kind of demanding. She didn't even ask me and my hubby if we like the way the furniture look like this or if what do we think about it! So, those looking antique furniture isn't happening on my house.

Tomorrow , we are going to meet with another interior designer at Sheonfield Furniture. I like the furniture and the designer Lady at shoenfield , so i will probably hire her to decorate my house and beside she wasn't demanding. Infact she said that if I found some furniture I like outside from her store bring it and she will work around it. That's my kind of girl, she doesn't tell me what to do. Beside, she work's for me... not me working with her.

4 Elements of a Rounded Routine

Want to achieve overall physical fitness? Make sure your fitness training routine covers the bases: aerobic fitness, muscular fitness, stretching and core stability.

Whether you're an exercise novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness training program is essential. Base your exercise goals on the four primary elements of fitness.
1. Aerobic fitness

Aerobic exercise is the cornerstone of most fitness training programs. Aerobic exercise causes you to breathe faster and more deeply, which maximizes the amount of oxygen in your blood. The better your aerobic fitness, the more efficiently your heart, lungs and blood vessels transport oxygen throughout your body — and the easier it is to complete routine physical tasks and rise to unexpected challenges, such as running to your car in the pouring rain.

So what counts? Any physical activity that uses large muscle groups and increases your heart rate. Try walking, jogging, biking, swimming, dancing, water aerobics — even gardening and housework. Aim for at least 30 to 60 minutes of aerobic exercise most days of the week, even if you need to break it into 10-minute spurts of activity.

2. Muscular fitness

Muscular fitness is another key component of a fitness training program. Regular strength training can help you reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Building muscle also protects your joints from injury and boosts your stamina. It might even help you get a better night's sleep.

Most fitness centers offer various resistance machines, free weights and other tools for strength training. But you don't need to invest in a gym membership or expensive equipment to reap the benefits of strength training. Hand-held weights or homemade weights — such as plastic soft drink bottles filled with water or sand — may work just as well. Resistance bands are another inexpensive option. Your own body weight counts, too. Try push-ups, abdominal crunches and leg squats.

3. Stretching

Most aerobic and strength training activities cause your muscles to contract and flex. For balance in your fitness training program, it's important to stretch those muscles, too. Stretching increases your flexibility, improves the range of motion of your joints, and promotes better posture and circulation. Regular stretching can even relieve stress and help prevent injury, especially if your muscles or joints are tight.

Set aside time to stretch after each workout, when your muscles are warm and receptive to stretching. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. Activities such as yoga and tai chi promote flexibility, too.

4. Core stability

The muscles in your abdomen, lower back and pelvis — known as your core muscles — support balance and stability. The final element of a well-rounded fitness training program? You guessed it. Strengthening your core muscles.

Abdominal crunches are a classic core exercise. You can also try tai chi, or do various core exercises with a fitness ball. Sitting on the ball with good posture is a good start. From there, you can try abdominal crunches and other core movements.


Cover all 4 elements

Whether you create your own fitness training program or enlist the help of a personal trainer, make aerobic fitness, muscular fitness, stretching and core stability part of your overall exercise plan. Factoring in these four fitness elements can help you promote fitness for life.