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People
often complain of lack of energy and physical fatigue.
The possible reasons for that could be lack of adequate
sleep, health problems and other chronic diseases, unfit
physique, obesity and side effects of certain
over-the-counter medications such as antihistamines or
prescription drugs like blood pressure medications. This
week we focus on Top 10 Yoga asana to fight physical
Fatigue. |
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Older women who strength train with weights can lose significant amounts of
abdominal fat. Abdominal fat is a risk factor for heart attacks and other heart
problems, so it's a good idea to reduce waist circumference and abdominal fat if
you're overweight or obese.
According to researchers published in a recent issue of Medicine & Science in
Sports & Exercise, Twelve women and 14 men between 61 and 77 years old
participated in a strength training program three times a week for six months.
During each training session, the study participants completed two sets of 10
repetitions of several strength-training exercises. Before and after the study
began, the participants completed strength tests and underwent body composition
testing, which measured their bone density, muscle mass and fat mass. Although
both men and women increased their strength, increased muscle mass and decreased
body fat levels as the result of the training, women lost significantly more
abdominal fat than the men.
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Be master of Your destiny.
When Jim Valvano was 17 years old he took out a simple white index card and
wrote down all of his professional aspirations. He would play basketball in high
school and college, become an assistant basketball coach, then a head coach,
achieve a victory in Madison Square Garden, and finally cut down the nets after
winning a National Championship. Jim's ability to see his place in the world
with such clarity was truly a gift. This simple card, coupled with a strong
belief that he could control his fate, would guide the next ten years of his
life.
At the age of 36, Jim could take out his tattered index card and cross out every
single dream. He was indeed the master of his destiny. Along the way, he adopted
a personal philosophy for living that enabled an ordinary man to accomplish the
extraordinary. Jim believed that enthusiasm for life, dreaming big, and working
hard were the elements that allowed him to be successful. There is no doubt that
Jim's tenacity, passion, and vision played key roles in his rise to the top.
However, listen to any individual recount a personal memory of Jim and nothing
from the above list of accomplishments would be mentioned. Instead, you would
hear of the qualities that made Jim Valvano unforgettable.
Learn more |
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"Seek
freedom and become captive of your desires. Seek
discipline and find you freedom." --F. Herbert |
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Oriental Salad
Serves: 5
Ingredients:
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2 cups cooked rice (brown, preferably)
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2 cups cucumber, sliced
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2 tablespoons rice vinegar
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1 tablespoon soy sauce (reduced-sodium)
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1/2 tablespoon sesame oil
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1/2 tablespoon water
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1 teaspoon sugar
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1/2 teaspoon gingerroot, grated
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2 tablespoon jalapeno pepper, chopped
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1 tablespoon garlic, minced
Direction:
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Mix vinegar, soy sauce, sesame oil, water, and sugar thoroughly.
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Add gingerroot, jalapeno, and garlic and mix again.
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Pour the liquid over the hot rice and cucumbers and toss.
Nutritional Information: (per serving)
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Calories: 145
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Cholesterol: 7 mg
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Fat: 2 g
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Protein: 9 g
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Carbohydrates: 40 g
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Fiber: 5 g
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Sodium: 240 mg
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Top 10 Yoga asana to fight physical Fatigue
Stressful physical exertion brings out this condition
characterized by exhaustion and reluctance to exert
oneself. If unresolved by rest, and removal of stress
factors, the condition may lead to chronic fatigue
syndrome.
Supta Baddhakonasana (Reclining fixed angle pose)
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Props: A bolster, a blanket, a yoga belt, and two
wooden blocks. The bolster supports the back and
lifts the chest. The blanket supports the head,
alleviating stress and heaviness in the head and
neck. The belt helps maintain the angle of the legs
easily and holds the feet together. The wooden
blocks support the thighs, reducing strain in the
groin.
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Sit in Dandasana. Place a bolster behind you, its
short end against your buttocks, and place a folded
blanket on its far end. Place 2 wooden blocks on
their broad sides on either side of your hips. Bend
your knees, and join the soles of your feet
together. Draw your heels toward your groin. Buckle
the belt and loop it over your shoulders.
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Bring the belt down to below your waist. Pass it
under both feet to stretch it over your ankles and
the insides of the thighs. Move your feet closer to
your groin. The belt should feel neither too tight
nor too slack, so adjust the buckle accordingly.
Make sure that the end of the bolster touches your
buttocks. Position a block under each thigh.
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Place your elbows on the floor, and lower your head
and back onto the bolster. Make sure that the
bolster comfortably supports the length of your back
and your head. Your spine should be on the centre of
the bolster. Stretch your arms out to the sides,
with the palms facing the ceiling. Relax, and extend
your groin out to the sides. Feel the expansion of
the pelvis, and the release of tension in your
ankles and knees. Initially, stay in the pose for 1
minute. With practice, increase the duration to 5-10
minutes.
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