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According
to a study published recently in the journal
Reproductive Health, a course of water aerobics classes
done by sedentary and low risk pregnant women has been
shown to reduce the amount of pain-killing medication
women request during labor. Aqua aerobics has most of
the fat-burning and endurance-building qualities of
land-based aerobics, without the high-impact pounding
that can be dangerous while pregnant. Check out this
week's on Water Aerobics during Pregnancy. |
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The key to understanding all the workout movements comes from imagining the body
in its simplest form: the torso. The torso encompasses the space starting from
just beneath the skull and continuing down to the bottom of the buttocks. It
contains the vertebral column (spine) and all the major organs. The
"powerhouse," from where the exercises initiate, is also contained within the
torso. By visualizing the body in this form, it is easier to understand the
essence of the exercises. Your arms and legs will certainly be working; however,
it is important not to focus on the extraneous parts of the body as much as the
muscles radiating from the body's core, or powerhouse.
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It's So Simple
Toshihiko Seko had a simple training routine. He won the 1981 Boston Marathon
and 1983 Tokyo Marathon. It's so simple, he tells it in only twelve words. This
plan enabled him to outrun the world's greatest, fastest and most gifted
runners. He says "I run ten kilometers in the morning and twenty in the
evening". When Seko was told that his plan seemed too simple when compared to
that of other marathoners, he replied, "The plan is simple. But I do it every
single day, 365 days a year".
People fail to reach their goals not because their plans are too simple, but
because they aren't willing to follow their plans. Many goals do not
require detailed plans. But they do require following the plan. Plans do
have to be followed to achieve success.
Learn more |
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"Decide
what you want, decide what you are willing to exchange
for it. Establish your priorities for it and go to work.
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- H.L.Hunt |
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Wheatgerm, honey and raisin muffins
Ingredients:
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1125g (40z) wheatgerm
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2 teaspoons baking powder
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Pinch of salt
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75g (3oz) raisins
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4 tablespoons clear honey
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50 g (2oz) butter or margarine, melted
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2 small eggs
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about 6 tablespoons milk
Direction:
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Put the wheatgerm, baking powder, salt and raisins in a bowl, then add the
honey, butter or margarine and eggs.
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Mix until blended, then stir in enough milk to make a fairly soft mixture
which drops heavily from the spoon when you shake it .
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Put heaped tablespoons of the mixture into a greased 12 - bun tin, dividing
the mixture between the 12 sections. Bake in a preheated oven at 180°C
(350°F), Gas Mark 4, for 15-20 minutes, until the muffins have puffed up and
feel firm to a light touch . Serve warm.
Nutritional Information: (per serving)
Carbohydrates 16g / protein 4 g / fat 5g / kcal 125
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Water Aerobics during Pregnancy
If you're looking for a fitness regimen that will help
you keep fit throughout your pregnancy, consider doing
some water aerobics. Being in water will take the weight
off your legs and back and you will feel more
comfortable working out. Aside from that, aquarobics has
been shown to help during labor. According to a study
published recently in the journal Reproductive Health, a
course of water aerobics classes done by sedentary and
low risk pregnant women has been shown to reduce the
amount of pain-killing medication women request during
labor.
If you are not currently exercising and would like a
program you can be comfortable with, an excellent,
low-impact program for pregnant women is aqua aerobics
or water fitness. Aqua aerobics has most of the
fat-burning and endurance-building qualities of
land-based aerobics, without the high-impact pounding
that can be dangerous while pregnant.
Guidelines when exercising in the pool
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First of all, remember that you sweat, even when
you're in the water, so you need to drink plenty of
water before, during and after your workouts. Always
keep a water bottle nearby so you can take a good
swig every 10 minutes or so.
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Secondly, be sure to wear a bathing suit with a
supportive top (or wear a jog bra underneath your
swimsuit). You might also want to wear an abdominal
support as your pregnancy progresses -- as your
belly and breasts get larger, they'll also be more
pendulous, and movement through the water can get
uncomfortable.
Learn more about this article |
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