Posts
Over the years I’ve had many clients question my reasoning when training their “core”. I’ve heard everything from “I don’t want a six-pack…” to “I’m too fat to do that now, you won’t see my abs for a long time!” Thanks to contemporary yoga and Pilates bringing core workouts into the mainstream, everyone is getting educated to the fact that the core is not just your abdominals, and working the core is not just for looks.
It is interesting to note, most traditional martial arts have emphasized for generations to move from one’s center whenever you punch or kick. The power behind these movements comes from the core. Martial arts have always made the core the focal point of both physical and mental training. It is your center of gravity and where you can find your inner personal balance for movement.
The muscle grouping that is considered your core varies from expert to expert. Some consider the core to stretch from the abdominal “six-pack” (or superficial abdominals) all the way around your body to include your lower back down to your glutes. Another may focus on core work as being the smaller inner abdominal muscles, while others may limit it to the muscle structure surrounding the spine. No matter how you look at it, your core muscle group is your spinal stabilizers as it keeps your posture upright. Having weak postural and abdominal muscles being one of the biggest causes of lower back pain, just think of the long-term affects having a strong core can add to your quality of life. It can help you maintain youthful posture as you age, prevent you from back injury during lifting or multi-plane movement, and even make getting out of bed easier during the latter years of life!
Well-Rounded Exercises for the Core:
Plank: Lie face-down on a mat or carpet. Raise your body off the floor, supporting yourself on your forearms and your toes. Your elbows should be directly beneath your shoulders. Raise your hips so your body is straight like a board – do not arch your back. Breathe normally. Hold for prescribed amount of time. (3 sets at 10-30 seconds each.)
Stability Ball Back Extension: Lying with your hips and lower abdomen over an exercise ball, fold your torso over the peak of the ball, placing your hands behind your ears. Your legs should be straight with feet slightly apart for balance and stability. Extend your body away from the ball until you come to a straight diagonal line. (Do not overextend or arch your lower back.) Slowly lower yourself to the starting position. Repeat.
Standing Bicycle: Standing in the neutral position, place your hands behind your ears. Simultaneously lift your left knee up and across your body, as you bring your right shoulder and elbow down and across your body. Return to start position and repeat on the other side. Do each side alternately. Make each movement slow and deliberate for best results.
Captain’s Chair Leg Lift: In an “abdominal chair” support yourself on your elbows (forearms) while pressing back with the torso. Inhale and raise the knees to the chest, rounding the back for strong abdominal contraction. Exhale at the end of the movement.
Stability Ball Crunch: Sitting on a stability ball with your feet slightly apart, roll down on the ball until the ball is supporting the arch of your back. Placing your hands behind your head or crossing your arms across your chest, curl your upper body, squeezing your abdominals and lifting your shoulders and upper back. Return to the starting position. Repeat. (Do not pull on your head or neck.)
These five exercises are a good place to start. Three sets of 15-20 repetitions should do the trick (except for the plank, which is timed). You don’t need to do massive repetitions for results. Focus on form, not force. Form is key to any exercise, but extremely important for the core in order to prevent injury. If you need to add challenge to the work out as you strengthen the muscles, you can add weights to some of the movements.
A few Ab Myths Dispelled:
Crunches aren’t always the best ab exercise. The American Council for Exercise did a study comparing 13 ab exercises for the “six-pack.” They determined that the top three were bicycle maneuvers with alternating legs, captain’s chair leg lifts, and stability ball crunches. (If you have a hard time with crunches, try doing weighted “reaches” or “roll-downs” instead.)
Abs do not need to be worked daily. Like any other muscle, abdominals need rest. “Muscle tissue is muscle tissue,” says David Grisaffi, Corrective Exercise Kinesiologist. “It needs to rest and recover, just like your bicep.”
When you strength train, you break down tissue, which the body then rebuilds so it’s stronger the next time it’s challenged. This process can only take place during rest, which should be a minimum of 48 hours per muscle group. If you work your abs every day, you’ll short-circuit muscle regrowth and limit strength gains.
Working the six-pack does not produce a flatter tummy. The secret to having a flatter tummy is to strengthen the deeper transverse abdominus muscles. (The Plank is a good exercise for these muscles.)
Always remember, to get rid of unwanted belly fat or “love handles” still perform aerobic activity, ideally 30 minute sessions three times per week, so the body has a chance to burn off the excess fat that is stored there.
Tuesday, March 17, 2009
Flax - The Richest Seed
Flax seed has been used as a healing food for thousands of years, with accounts of use by ancient Greeks and Egyptians, in the Roman Empire, and as being one of the original “medicines” used by Hippocrates. Unfortunately, within the last 100 years, modern methods of food processing, combined with preferences for wheat and other less nutritious enriched grain products, have removed the vital nutrients of valuable essential fatty acids, dietary fiber, and cancer preventing phytonutrients from our food chain. Flax seed consumption has become a current interest because of its high content of Omega-3 fatty acid, but also due to its extremely high lignan content.
Lignan is a type of phytoestrogen (antioxidant). Research has shown that lignan in flax seed has a lot of promise in fighting disease – including breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, which inhibits the onset of estrogen-stimulated breast cancer. Dr. Paul Goss, director of the Breast Cancer Prevention Program in Toronto, presented research of a control group of women with recently diagnosed cancer. 50% were given 50 grams of flax seed in a muffin every day for a period of 40 days or less after diagnosis. Every woman from the control group who ate the muffins displayed slower growing tumors than those who had not. It was determined that these women were much more likely to survive their cancers. Lignan studies also show that it may interfere with the development of prostate and colon cancer, as well as other tumors in the human body.
Flax seed oil is the world’s most abundant source of Alpha Linolenic Acid (ALA) at almost 60%. ALA is a plant-derived Omega 3 Fatty Acid, similar to those found in fish such as salmon. Omega-3 is an Essential Fatty Acid (EFA) and must be supplied through our diets, as it is not naturally synthesized by our bodies.
EFAs increase metabolic rate, improve metabolism, increase oxygen uptake, and increase energy production. EFAs and their derivatives are components of membranes that surround each cell in our bodies. They are required for the transport and metabolism of cholesterol and triglycerides. They can lower high cholesterol levels by 25% and high triglycerides by 65%. They are required for normal development of the brain. EFAs also make a hormone-like substance in the body called prostaglandins. Prostaglandins regulate arterial muscle tone, sodium excretion through the kidneys, platelet stickiness (which reduces the risk of heart attack), inflammatory response, and immune functions.
Other positive aspects of adding flax seed and flax oil to your diet:
Flax seeds are a high quality protein.
Flax seeds are rich in soluble fiber. The combination of oil and the fiber makes flax seed an ideal laxative.
Flax seeds contain Vitamins B-1, B-2, C, E, and carotene. They contain iron, zinc, and trace amounts of potassium, magnesium, phosphorus, calcium, and Vitamin E and carotene, two nutrients which aid the metabolism of the oil.
Flax seeds contain over a hundred times more of a phytonutrient, known as lignan, than any of its closest competitors, such as wheat bran, buckwheat, rye, millet, oats, and soybeans.
Tips for using flax:
Don’t use flax oil for cooking. Heat can turn these helpful oils into harmful ones. Add flax oil to foods after cooking or just before serving.
Flax oil turns rancid quickly (about six weeks after processing). Purchase only refrigerated oil in black containers in quantities that will be consumed. Minimize exposure to heat, light, and air. Store bought capsules of flax oil are most likely rancid, so take care when purchasing these products.
Flax oil taken with a meal can actually increase the nutritional value of foods. Research shows that adding flax oil to foods rich in sulfated amino acids, such as culinary dairy products, animal, seafood, or soy proteins, helps to emulsify the oil, improving digestion and metabolism in the body. (I take it with my soy protein supplement drink every day.)
Flax seed must be ground in order for the body to absorb them. You can add the ground flax seed to cereal, salads, rice, pancakes, or eat it plain. (You can also add it steamed rice for an extra nutty flavor.)
It is recommended to purchase ground flax seed in black containers (as with the oil). Remember to refrigerate after opening.
Flax seed oil can also aid in fat/weight loss. It decreases your craving for fatty foods and sweets. It regulates blood sugar and insulin levels, creates satiety, increases oxygen utilization, and as mentioned above, it increases your metabolism. For those who weight train, it improves stamina and endurance, and reduces post work out muscle soreness. Hillary Swank’s personal trainer added large quantities of flax to Hillary’s daily diet to help her bulk up quickly for her role in the movie “Million Dollar Baby”.
Overall, adding 2 tablespoons of flax seed oil and 3 tablespoons of ground flax seed to your daily diet can do your body a world of good. It seems that every system in this great living organism called “our body” will benefit from its intake. It can keep your digestive track clear from possible intestinal toxemia, reduce the effects of perimenopause or menstrual cramps, reduce inflammation caused from arthritis, and even help heal mood disorders that are caused from Omega-3 deficiencies.
As most of us have gone back and forth with dieting and eliminating or minimizing fats from our eating habits, we need to be taught how to properly add the right fats back into our diets. Flax seed oil is by far the richest source of natural fat available. Research is continuously proving that flax can be used to aid in the prevention and healing of a multitude of ailments. So go out and get your fat!
Lignan is a type of phytoestrogen (antioxidant). Research has shown that lignan in flax seed has a lot of promise in fighting disease – including breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, which inhibits the onset of estrogen-stimulated breast cancer. Dr. Paul Goss, director of the Breast Cancer Prevention Program in Toronto, presented research of a control group of women with recently diagnosed cancer. 50% were given 50 grams of flax seed in a muffin every day for a period of 40 days or less after diagnosis. Every woman from the control group who ate the muffins displayed slower growing tumors than those who had not. It was determined that these women were much more likely to survive their cancers. Lignan studies also show that it may interfere with the development of prostate and colon cancer, as well as other tumors in the human body.
Flax seed oil is the world’s most abundant source of Alpha Linolenic Acid (ALA) at almost 60%. ALA is a plant-derived Omega 3 Fatty Acid, similar to those found in fish such as salmon. Omega-3 is an Essential Fatty Acid (EFA) and must be supplied through our diets, as it is not naturally synthesized by our bodies.
EFAs increase metabolic rate, improve metabolism, increase oxygen uptake, and increase energy production. EFAs and their derivatives are components of membranes that surround each cell in our bodies. They are required for the transport and metabolism of cholesterol and triglycerides. They can lower high cholesterol levels by 25% and high triglycerides by 65%. They are required for normal development of the brain. EFAs also make a hormone-like substance in the body called prostaglandins. Prostaglandins regulate arterial muscle tone, sodium excretion through the kidneys, platelet stickiness (which reduces the risk of heart attack), inflammatory response, and immune functions.
Other positive aspects of adding flax seed and flax oil to your diet:
Flax seeds are a high quality protein.
Flax seeds are rich in soluble fiber. The combination of oil and the fiber makes flax seed an ideal laxative.
Flax seeds contain Vitamins B-1, B-2, C, E, and carotene. They contain iron, zinc, and trace amounts of potassium, magnesium, phosphorus, calcium, and Vitamin E and carotene, two nutrients which aid the metabolism of the oil.
Flax seeds contain over a hundred times more of a phytonutrient, known as lignan, than any of its closest competitors, such as wheat bran, buckwheat, rye, millet, oats, and soybeans.
Tips for using flax:
Don’t use flax oil for cooking. Heat can turn these helpful oils into harmful ones. Add flax oil to foods after cooking or just before serving.
Flax oil turns rancid quickly (about six weeks after processing). Purchase only refrigerated oil in black containers in quantities that will be consumed. Minimize exposure to heat, light, and air. Store bought capsules of flax oil are most likely rancid, so take care when purchasing these products.
Flax oil taken with a meal can actually increase the nutritional value of foods. Research shows that adding flax oil to foods rich in sulfated amino acids, such as culinary dairy products, animal, seafood, or soy proteins, helps to emulsify the oil, improving digestion and metabolism in the body. (I take it with my soy protein supplement drink every day.)
Flax seed must be ground in order for the body to absorb them. You can add the ground flax seed to cereal, salads, rice, pancakes, or eat it plain. (You can also add it steamed rice for an extra nutty flavor.)
It is recommended to purchase ground flax seed in black containers (as with the oil). Remember to refrigerate after opening.
Flax seed oil can also aid in fat/weight loss. It decreases your craving for fatty foods and sweets. It regulates blood sugar and insulin levels, creates satiety, increases oxygen utilization, and as mentioned above, it increases your metabolism. For those who weight train, it improves stamina and endurance, and reduces post work out muscle soreness. Hillary Swank’s personal trainer added large quantities of flax to Hillary’s daily diet to help her bulk up quickly for her role in the movie “Million Dollar Baby”.
Overall, adding 2 tablespoons of flax seed oil and 3 tablespoons of ground flax seed to your daily diet can do your body a world of good. It seems that every system in this great living organism called “our body” will benefit from its intake. It can keep your digestive track clear from possible intestinal toxemia, reduce the effects of perimenopause or menstrual cramps, reduce inflammation caused from arthritis, and even help heal mood disorders that are caused from Omega-3 deficiencies.
As most of us have gone back and forth with dieting and eliminating or minimizing fats from our eating habits, we need to be taught how to properly add the right fats back into our diets. Flax seed oil is by far the richest source of natural fat available. Research is continuously proving that flax can be used to aid in the prevention and healing of a multitude of ailments. So go out and get your fat!
Selecting the Right Protein Supplement
Lean Body Mass. If you're working toward your 6-pack abs, trying to fit into that wedding gown, or need to lose 50 pounds, lean body mass is the one goal that everyone has is common. More lean body mass (muscle) increases metabolism, reduces the risk of osteoporosis, and allows the body to burn more calories while at rest. Muscle mass is imperative for a healthier future no matter what your current age.
In order to acquire and maintain muscle, protein is an important building block in your daily diet. Although you can get your daily requirement of protein through eating whole foods such as lean meats, eggs, and legumes, many people find that they don't have enough time (or creative planning) to eat the whole foods necessary to build muscle in the right time frame after their weight training session. That's where protein supplements come into play.
According to documentation in the Journal of Applied Physiology (February 2000), one of the most effective times to have protein has been validated. The study proved that athletes drinking a protein/carbohydrate drink (containing 10 grams of protein) immediately following weight training built new muscle faster. A similar study done in Denmark by Dr. Brigitte Esmarck produced the same results in elderly individuals. We can theorize that by drinking a protein drink in place of eating a chicken breast (which can take hours to digest) the amino acids will be assimilated faster and therefore sent to the working muscles for repair more quickly.
Finding the right protein supplement can be confusing and frustrating. Dynamic packaging, value adding, and promotional “promises” can leave you bewildered and potentially leaving the store with nothing - or more than enough. The age old saying, “LESS IS MORE” still holds true when purchasing protein supplements. Many supplements contain a vast amount of added vitamins and amino acids, or special formulas specifically designed to enhance performance and stimulate muscle growth. According to the leading nutritionists and body building experts high glycemic carbohydrates, whey isolate, and essential amino acids (EAAs) are the primary needs after you weight train.
A high glycemic carbohydrate is one that breaks down rapidly during digestion. These carbs cause a more rapid rise in blood glucose levels and are suitable for greater energy recovery after endurance exercise. Whey protein isolate is an isolated protein that is derived from whey (a cheese by-product), but can be lactose-free. Be sure to check your label for lactose content if you are lactose-intolerant. Whey protein has been found to have better absorption by the body and contain a higher percentage of all EAAs than soy protein. However, since the difference between the two may not be as noticeable to the non-bodybuilder, we will consider both types in our quest for the perfect supplement. EAAs are amino acids that cannot by synthesized by the human body and must be supplied in the diet. These are provided through the soy and whey proteins we are discussing.
There are a variety of proteins that are available, and some supplements are comprised of more than one type. Some digest faster, some slower. Here are a few you may want to make note of: Casein (Calcium Caseinate) is derived from fresh skim milk. It is very, very slow to digest, leaving a constant flow of amino acids through your bloodstream long after you have ingested it. This is a good source of added protein when considering meal replacements. Whey Concentrate is derived from the same as isolate (see above), but still contains some of the fat and lactose (in most cases). Whey concentrate is the most widely used but is also known to cause bloating. Ion Exchange Whey Isolate retains a higher level of calcium and yields a good proportion of Branch Chain Amino Acids. It also digests quickly so it’s great for quick morning protein absorption.
Another important protein to mention is Spirulina. Spirulina contains unusually high amounts of protein. It is a complete protein containing all EAAs and is superior to all standard plant protein, such as that from legumes. Spirulina is a microalgae that occurs naturally in tropical and subtropical lakes with high pH and high concentrations of carbonate and bicarbonate. It is rich in beta carotene, iron, vitamin B-12 and the rare essential fatty acid, GLA. Spirulina can be found in the Spiru-Tein products made by Nature’s Path and at some fast-food smoothie chains. (This is a great protein supplement for vegetarians.)
When choosing a pre- or post-workout protein supplement, it is important to find sources with Lower sodium and higher potassium. Potassium is the electrolyte that pulls fluid into the muscles while sodium pulls water out of the muscles. When sodium is more concentrated outside of the muscle than the potassium is inside the muscle, water shifts out of the muscle which is an undesirable consequence. This will cause cramping and heat injuries. Too much sodium in your diet may also cause more potassium to be lost through bodily functions. Don’t let your protein drink add more sodium to the mix.
Many protein supplements contain added vitamins and minerals. If you are already taking a multi-vitamin, most vitamins included in these protein supplements may be excessive and unnecessary for you. This should be a consideration when choosing the right supplement.
Overall, your real considerations are budget, taste, and digestion. In the end, go with what is right for you. Everyone digests foods differently and what works for the majority might not work for you. If you use a supplement that contains at least 20 grams of protein per serving and it causes intestinal bloating, try using half the suggested amount of powder, but the same amount of liquid. That may remedy the situation. Whey Concentrate has also been known to cause bloating as mentioned earlier. If you are prone to digestive issues, be sure to read labels to avoid this type of protein. Experiment with soy versus whey and see if one keeps you satiated longer than the other. Our bodies are all biologically unique, don’t follow any rules!
Final notes: Need a quick fix and forgot your supplement? Run to the local corner market and get a pint of low-fat chocolate milk. A glass will supply you with 6 grams of EAAs and 25-35 grams of high glycemic carbohydrates that are needed for quicker muscle recovery!
Precautions: Remember to consult with your physician if you are taking any medication that regulates your blood pressure, heart or thyroid, or if you have any questions or concerns BEFORE adding supplements to your diet. If you are on thyroid medication or have an existing thyroid condition, check with your doctor before adding any additional soy proteins to your diet. READ ALL LABELS. Many meal replacement drinks contain dextrose and maltodextrin and can trigger allergic reactions for those who have corn or wheat allergies. Also, if you have the genetic disorder called Phenylketonuria or PKU (an inability to process a certain essential amino acid), please be aware that many drinks contain aspartame and may not be suitable for your consumption. Stay fit and stay healthy!
In order to acquire and maintain muscle, protein is an important building block in your daily diet. Although you can get your daily requirement of protein through eating whole foods such as lean meats, eggs, and legumes, many people find that they don't have enough time (or creative planning) to eat the whole foods necessary to build muscle in the right time frame after their weight training session. That's where protein supplements come into play.
According to documentation in the Journal of Applied Physiology (February 2000), one of the most effective times to have protein has been validated. The study proved that athletes drinking a protein/carbohydrate drink (containing 10 grams of protein) immediately following weight training built new muscle faster. A similar study done in Denmark by Dr. Brigitte Esmarck produced the same results in elderly individuals. We can theorize that by drinking a protein drink in place of eating a chicken breast (which can take hours to digest) the amino acids will be assimilated faster and therefore sent to the working muscles for repair more quickly.
Finding the right protein supplement can be confusing and frustrating. Dynamic packaging, value adding, and promotional “promises” can leave you bewildered and potentially leaving the store with nothing - or more than enough. The age old saying, “LESS IS MORE” still holds true when purchasing protein supplements. Many supplements contain a vast amount of added vitamins and amino acids, or special formulas specifically designed to enhance performance and stimulate muscle growth. According to the leading nutritionists and body building experts high glycemic carbohydrates, whey isolate, and essential amino acids (EAAs) are the primary needs after you weight train.
A high glycemic carbohydrate is one that breaks down rapidly during digestion. These carbs cause a more rapid rise in blood glucose levels and are suitable for greater energy recovery after endurance exercise. Whey protein isolate is an isolated protein that is derived from whey (a cheese by-product), but can be lactose-free. Be sure to check your label for lactose content if you are lactose-intolerant. Whey protein has been found to have better absorption by the body and contain a higher percentage of all EAAs than soy protein. However, since the difference between the two may not be as noticeable to the non-bodybuilder, we will consider both types in our quest for the perfect supplement. EAAs are amino acids that cannot by synthesized by the human body and must be supplied in the diet. These are provided through the soy and whey proteins we are discussing.
There are a variety of proteins that are available, and some supplements are comprised of more than one type. Some digest faster, some slower. Here are a few you may want to make note of: Casein (Calcium Caseinate) is derived from fresh skim milk. It is very, very slow to digest, leaving a constant flow of amino acids through your bloodstream long after you have ingested it. This is a good source of added protein when considering meal replacements. Whey Concentrate is derived from the same as isolate (see above), but still contains some of the fat and lactose (in most cases). Whey concentrate is the most widely used but is also known to cause bloating. Ion Exchange Whey Isolate retains a higher level of calcium and yields a good proportion of Branch Chain Amino Acids. It also digests quickly so it’s great for quick morning protein absorption.
Another important protein to mention is Spirulina. Spirulina contains unusually high amounts of protein. It is a complete protein containing all EAAs and is superior to all standard plant protein, such as that from legumes. Spirulina is a microalgae that occurs naturally in tropical and subtropical lakes with high pH and high concentrations of carbonate and bicarbonate. It is rich in beta carotene, iron, vitamin B-12 and the rare essential fatty acid, GLA. Spirulina can be found in the Spiru-Tein products made by Nature’s Path and at some fast-food smoothie chains. (This is a great protein supplement for vegetarians.)
When choosing a pre- or post-workout protein supplement, it is important to find sources with Lower sodium and higher potassium. Potassium is the electrolyte that pulls fluid into the muscles while sodium pulls water out of the muscles. When sodium is more concentrated outside of the muscle than the potassium is inside the muscle, water shifts out of the muscle which is an undesirable consequence. This will cause cramping and heat injuries. Too much sodium in your diet may also cause more potassium to be lost through bodily functions. Don’t let your protein drink add more sodium to the mix.
Many protein supplements contain added vitamins and minerals. If you are already taking a multi-vitamin, most vitamins included in these protein supplements may be excessive and unnecessary for you. This should be a consideration when choosing the right supplement.
Overall, your real considerations are budget, taste, and digestion. In the end, go with what is right for you. Everyone digests foods differently and what works for the majority might not work for you. If you use a supplement that contains at least 20 grams of protein per serving and it causes intestinal bloating, try using half the suggested amount of powder, but the same amount of liquid. That may remedy the situation. Whey Concentrate has also been known to cause bloating as mentioned earlier. If you are prone to digestive issues, be sure to read labels to avoid this type of protein. Experiment with soy versus whey and see if one keeps you satiated longer than the other. Our bodies are all biologically unique, don’t follow any rules!
Final notes: Need a quick fix and forgot your supplement? Run to the local corner market and get a pint of low-fat chocolate milk. A glass will supply you with 6 grams of EAAs and 25-35 grams of high glycemic carbohydrates that are needed for quicker muscle recovery!
Precautions: Remember to consult with your physician if you are taking any medication that regulates your blood pressure, heart or thyroid, or if you have any questions or concerns BEFORE adding supplements to your diet. If you are on thyroid medication or have an existing thyroid condition, check with your doctor before adding any additional soy proteins to your diet. READ ALL LABELS. Many meal replacement drinks contain dextrose and maltodextrin and can trigger allergic reactions for those who have corn or wheat allergies. Also, if you have the genetic disorder called Phenylketonuria or PKU (an inability to process a certain essential amino acid), please be aware that many drinks contain aspartame and may not be suitable for your consumption. Stay fit and stay healthy!
Exercise For Your Body Type
Man is not created equal. Well, when it comes to body types and workouts, that is. In the 1940s, an American psychologist proposed that there should be classifications of human physiques according to certain fundamental elements known as “somatotypes.” In a nutshell, there are three defining categories, although, most people fall into a unique combination of all three types with one dominating.
The promise of the perfect diet or exercise gadget can fall short of the desired end due to being an inappropriate method or approach to fitness for your body type. Commercials and advertising can leave you with a closet full of unused equipment as well as feeling bewildered. You may find yourself thinking that you will never reach your fitness goal. With a little knowledge, and by setting realistic goals for your somatotype, a fitter you can be closer than you think.
Ectomorphs
This type of body is tall and lean, with long, thin muscles and limbs, and low fat storage. They may appear delicate and fragile, and usually have a hard time gaining weight. Ectomorphs should focus on creating more lean muscle weight. This can be done by eating multiple times per day (three meals and two to three snacks), with extra protein to aid in the building of muscle.
An ectomorphs best bet for exercise would be to concentrate on strength training exercises, rather than cardiovascular or endurance training. Strength training should consist of fairly heavy weights and longer rest periods between sets (2 to 4 minutes). Even though the general rule is to let muscles rest 48 hours before training the same muscle again, ectomorphs tend to recuperate faster and may benefit from daily weight training if they so chose. They also tend to have weaker abdominal muscles. There may also be a need to correct postural defects with back, shoulder, and core exercises.
Mesomorphs
Mesomorphs have large bones and thick joints, a solid torso, and wide shoulders with a narrow waist. They generally have low fat levels and have an athletic appearance. Because they can gain muscle quite easily, they can enjoy strength training but with moderate weights and moderate rest periods between sets (30 to 90 seconds, unless their goal is to be a bodybuilder). Aerobic activities are fine for mesomorphs, but again, in moderation of no more than 30 minutes at three times a week.
Endomorphs
This is the body type that most people call “pear-shaped.” Endomorphs have a wide waist and large bone structure. They also are known to carry a lot of body fat and gain weight easily. However, they do also have a lot of muscle (which can come to their aid in a weight-loss program!). They are heavier and rounder individuals, but don’t have to be overweight.
Strength training should be done to get a better muscle ratio for increased metabolism, but aerobic activity five times a week for thirty minutes per session is going to help any extra weight come off and stay off. Don’t get out of breath – keep a nice steady pace to break a sweat. When strength training, use light-to-moderate weights at a fast pace, with very little rest in between sets (15 to 30 seconds). Try compound exercises that focus on more than one muscle at a time. Endomorphs have a tendency toward knee problem, so keep knee-strengthening and balancing exercises in the mix.
A little education goes a long way. Knowing how to exercise for your body type can get you on your way to doing something that will really work.
The promise of the perfect diet or exercise gadget can fall short of the desired end due to being an inappropriate method or approach to fitness for your body type. Commercials and advertising can leave you with a closet full of unused equipment as well as feeling bewildered. You may find yourself thinking that you will never reach your fitness goal. With a little knowledge, and by setting realistic goals for your somatotype, a fitter you can be closer than you think.
Ectomorphs
This type of body is tall and lean, with long, thin muscles and limbs, and low fat storage. They may appear delicate and fragile, and usually have a hard time gaining weight. Ectomorphs should focus on creating more lean muscle weight. This can be done by eating multiple times per day (three meals and two to three snacks), with extra protein to aid in the building of muscle.
An ectomorphs best bet for exercise would be to concentrate on strength training exercises, rather than cardiovascular or endurance training. Strength training should consist of fairly heavy weights and longer rest periods between sets (2 to 4 minutes). Even though the general rule is to let muscles rest 48 hours before training the same muscle again, ectomorphs tend to recuperate faster and may benefit from daily weight training if they so chose. They also tend to have weaker abdominal muscles. There may also be a need to correct postural defects with back, shoulder, and core exercises.
Mesomorphs
Mesomorphs have large bones and thick joints, a solid torso, and wide shoulders with a narrow waist. They generally have low fat levels and have an athletic appearance. Because they can gain muscle quite easily, they can enjoy strength training but with moderate weights and moderate rest periods between sets (30 to 90 seconds, unless their goal is to be a bodybuilder). Aerobic activities are fine for mesomorphs, but again, in moderation of no more than 30 minutes at three times a week.
Endomorphs
This is the body type that most people call “pear-shaped.” Endomorphs have a wide waist and large bone structure. They also are known to carry a lot of body fat and gain weight easily. However, they do also have a lot of muscle (which can come to their aid in a weight-loss program!). They are heavier and rounder individuals, but don’t have to be overweight.
Strength training should be done to get a better muscle ratio for increased metabolism, but aerobic activity five times a week for thirty minutes per session is going to help any extra weight come off and stay off. Don’t get out of breath – keep a nice steady pace to break a sweat. When strength training, use light-to-moderate weights at a fast pace, with very little rest in between sets (15 to 30 seconds). Try compound exercises that focus on more than one muscle at a time. Endomorphs have a tendency toward knee problem, so keep knee-strengthening and balancing exercises in the mix.
A little education goes a long way. Knowing how to exercise for your body type can get you on your way to doing something that will really work.
Fitness Gadgets (Equipment for Home Use)
From a walk through Wal-Mart to TV Info-mercials, we are constantly being bombarded with the latest and greatest piece of fitness equipment - all of which are guaranteed to give you six-pack abs, a firmer rear, or a bikini body in nothing short of 30 days! With all this hype, how can one ever really know what works?
As a personal trainer, I often get asked what equipment I use at home. While I have tried everything from the “Ab Roller” to the mini home stepper over the years, it always comes down to the same five “gadgets” that I swear by to get a good over-all full-body work out.
Stability (Swiss) Ball
The stability ball is an inflatable ball that is large enough to sit on. Stability balls can be used to improve balance, core stability, and as a weight bench for many dumbbell exercises. There are exercises designed for use with the ball that work out every muscle in your body. They are also great for doing daily stretching and can be used as a chair when sitting at the computer or watching television. Physical Therapists have been using these for years, and any gym that has a good personal training staff has its supply of stability balls. (These come in different sizes to accommodate different heights.)
Resistance Fitness Bands
These bands consist of rubber tubing and generally have handles attached to the ends. They come in a variety of strengths to fit anyone’s fitness level. They can be used for both upper and lower body exercises, and they provide a good alternative to free weights for strength training. One of the best things about the band is that it fits nicely in a suitcase if you are a frequent traveler!
Kettlebells
A kettlebell is a cast iron ball with a handle on the top and come in a variety of weights. Kettlebell workouts can be used to increase strength and endurance, as well as for agility and balance training as they challenge both the muscular and cardiovascular systems with dynamic and total-body movements.
Fitness Sculpting Bar
Fitness sculpting bars are one of my favorite fitness accessories. The bars are a metal rod/pipe surrounded by a thick layer of rubber, plain and simple. They come in weights ranging from approximately nine pounds to over 30 pounds. They are a simple replacement for the barbell and are comfortable to use on your back for barbell squats without a squat pad. These are also great for chest presses or any other barbell-associated exercise.
Bosu Balance Trainer
The Bosu is a trade marked item and like the stability ball, is a tool that aids in core stability and strength. It is known as a stability ball cut in half – as it is a half-round inflated ball with a flat bottom. It can be used on either side (hence the name BOSU – Both Sides Used). It is a handy stepper for aerobic warm-ups and can be stood upon for balance training and core stabilization.
All of these items can be found at your local sporting goods store, or can be ordered on line from www.performbetter.com. Keep in mind that these gadgets only work as good as the operator. In other words, you must be consistent in your fitness routine in order to see the results you desire. Be patient and diligent, and you will have that hard body in no time!
As a personal trainer, I often get asked what equipment I use at home. While I have tried everything from the “Ab Roller” to the mini home stepper over the years, it always comes down to the same five “gadgets” that I swear by to get a good over-all full-body work out.
Stability (Swiss) Ball
The stability ball is an inflatable ball that is large enough to sit on. Stability balls can be used to improve balance, core stability, and as a weight bench for many dumbbell exercises. There are exercises designed for use with the ball that work out every muscle in your body. They are also great for doing daily stretching and can be used as a chair when sitting at the computer or watching television. Physical Therapists have been using these for years, and any gym that has a good personal training staff has its supply of stability balls. (These come in different sizes to accommodate different heights.)
Resistance Fitness Bands
These bands consist of rubber tubing and generally have handles attached to the ends. They come in a variety of strengths to fit anyone’s fitness level. They can be used for both upper and lower body exercises, and they provide a good alternative to free weights for strength training. One of the best things about the band is that it fits nicely in a suitcase if you are a frequent traveler!
Kettlebells
A kettlebell is a cast iron ball with a handle on the top and come in a variety of weights. Kettlebell workouts can be used to increase strength and endurance, as well as for agility and balance training as they challenge both the muscular and cardiovascular systems with dynamic and total-body movements.
Fitness Sculpting Bar
Fitness sculpting bars are one of my favorite fitness accessories. The bars are a metal rod/pipe surrounded by a thick layer of rubber, plain and simple. They come in weights ranging from approximately nine pounds to over 30 pounds. They are a simple replacement for the barbell and are comfortable to use on your back for barbell squats without a squat pad. These are also great for chest presses or any other barbell-associated exercise.
Bosu Balance Trainer
The Bosu is a trade marked item and like the stability ball, is a tool that aids in core stability and strength. It is known as a stability ball cut in half – as it is a half-round inflated ball with a flat bottom. It can be used on either side (hence the name BOSU – Both Sides Used). It is a handy stepper for aerobic warm-ups and can be stood upon for balance training and core stabilization.
All of these items can be found at your local sporting goods store, or can be ordered on line from www.performbetter.com. Keep in mind that these gadgets only work as good as the operator. In other words, you must be consistent in your fitness routine in order to see the results you desire. Be patient and diligent, and you will have that hard body in no time!
Exercise for Great Posture
Most of us exercise to feel healthy, look fit, or to lose weight, but did you know that doing certain exercises can also improve your posture? Correcting your posture can make you feel slimmer, increase your energy, and add years to your quality of life. By targeting specific postural muscles, you will make your abdominal area look flatter, your butt look rounder, and you may find yourself exuding a new self-confidence that you didn’t know was lacking. No more struggling to stand up straight – you’ll be doing it naturally!
One of the major culprits of poor posture is sitting for long periods of time. This can cause tight hamstring muscles, pulling the pelvis into a posterior tilt. This in turn causes lower back pain and loss of normal back curvature. It produces a domino effect on the whole body. Other causes of imperfect posture are long-term high heel wear, pregnancy, and birth defects affecting the spine. Here are a few exercises and stretches that will help correct some of these issues.
EXERCISES FOR THE CORE
The core muscle group includes the superficial and inner abdominal muscles, the muscles surrounding the spine, your lower back, and even your “glutes”. No matter how you look at it, your core is your spinal stabilizers and keeps your posture upright. In addition to crunches, below are a few recommended posture-correcting core exercises.
SUPERMAN: Lying face-down on a mat, raise your head off of the mat to look straight ahead, arms extended and slightly off of the floor. Extend your torso while raising your arms and legs as high as possible. Hold the contraction for a few seconds at a time. Do a slow series of 10-15 repetitions for best results.
PLANK: Lying face-down on a mat, raise your body off the floor, supporting yourself on your forearms and your toes. Your elbows should be directly beneath your shoulders. Your body should be as straight as a board – do not arch your back. Keep your abdominal muscles contracted. Hold for 20 seconds per set. Do three sets.
PELVIC RAISES: Lying face-up on a mat, bend your knees with your feet flat on the floor, keeping your arms along your sides with palms-down. Pushing down through your feet, raise your buttocks off of the floor. Contract your “glutes,” hold for two seconds, then return to start position. Repeat 10 times, doing three sets.
PELVIC TILT AND PRESS (stretch): In between Raises, while in the Pelvic Raise starting position, arch your back slightly to tilt your pelvis toward the floor, then reverse the motion, pressing your back against the floor which would tilt your pelvis upward. Do this 5 times in each direction in between sets of Raises.
THE NECK AND UPPER BACK
For the upper body, tight pectoral muscles can pull the shoulders into a forward, rounded position. To easily stretch those muscles, place your hand with palm facing forward at chest-height on a door frame. With your arm fully extended, slowly turn your body away from your arm until you feel a stretch near your arm-pit area. Hold for 15 seconds and repeat on the other side.
Strengthening the back and shoulders tightens those muscles to pull the shoulders into the proper erect position. The best exercises to do this are the row and the bent-over lateral raise.
If you sit for long periods of time, take a few moments every few hours to stand up and stretch. Raise your arms toward the ceiling and alternately “reach” for the air. With each “reach” you are giving your shoulder and abdominal muscles a good stretch. Next, slowly bend over at the hips and hang toward the floor. Don’t bounce. Just allow your neck and arms to relax, and feel a bit of a stretch behind your thighs. Stabilize your body by slightly bending at the knee, keeping your feet hip-width apart. Learning a few psoas major muscle (hip flexors) stretches and/or yoga postures that you can do at home will also aid in correcting problems with the lumbar curve.
These few simple exercises and stretches, when practiced on a regular basis, can have you standing straighter in a matter of a month or two!
One of the major culprits of poor posture is sitting for long periods of time. This can cause tight hamstring muscles, pulling the pelvis into a posterior tilt. This in turn causes lower back pain and loss of normal back curvature. It produces a domino effect on the whole body. Other causes of imperfect posture are long-term high heel wear, pregnancy, and birth defects affecting the spine. Here are a few exercises and stretches that will help correct some of these issues.
EXERCISES FOR THE CORE
The core muscle group includes the superficial and inner abdominal muscles, the muscles surrounding the spine, your lower back, and even your “glutes”. No matter how you look at it, your core is your spinal stabilizers and keeps your posture upright. In addition to crunches, below are a few recommended posture-correcting core exercises.
SUPERMAN: Lying face-down on a mat, raise your head off of the mat to look straight ahead, arms extended and slightly off of the floor. Extend your torso while raising your arms and legs as high as possible. Hold the contraction for a few seconds at a time. Do a slow series of 10-15 repetitions for best results.
PLANK: Lying face-down on a mat, raise your body off the floor, supporting yourself on your forearms and your toes. Your elbows should be directly beneath your shoulders. Your body should be as straight as a board – do not arch your back. Keep your abdominal muscles contracted. Hold for 20 seconds per set. Do three sets.
PELVIC RAISES: Lying face-up on a mat, bend your knees with your feet flat on the floor, keeping your arms along your sides with palms-down. Pushing down through your feet, raise your buttocks off of the floor. Contract your “glutes,” hold for two seconds, then return to start position. Repeat 10 times, doing three sets.
PELVIC TILT AND PRESS (stretch): In between Raises, while in the Pelvic Raise starting position, arch your back slightly to tilt your pelvis toward the floor, then reverse the motion, pressing your back against the floor which would tilt your pelvis upward. Do this 5 times in each direction in between sets of Raises.
THE NECK AND UPPER BACK
For the upper body, tight pectoral muscles can pull the shoulders into a forward, rounded position. To easily stretch those muscles, place your hand with palm facing forward at chest-height on a door frame. With your arm fully extended, slowly turn your body away from your arm until you feel a stretch near your arm-pit area. Hold for 15 seconds and repeat on the other side.
Strengthening the back and shoulders tightens those muscles to pull the shoulders into the proper erect position. The best exercises to do this are the row and the bent-over lateral raise.
If you sit for long periods of time, take a few moments every few hours to stand up and stretch. Raise your arms toward the ceiling and alternately “reach” for the air. With each “reach” you are giving your shoulder and abdominal muscles a good stretch. Next, slowly bend over at the hips and hang toward the floor. Don’t bounce. Just allow your neck and arms to relax, and feel a bit of a stretch behind your thighs. Stabilize your body by slightly bending at the knee, keeping your feet hip-width apart. Learning a few psoas major muscle (hip flexors) stretches and/or yoga postures that you can do at home will also aid in correcting problems with the lumbar curve.
These few simple exercises and stretches, when practiced on a regular basis, can have you standing straighter in a matter of a month or two!
Gym Etiquette
Whether you’ve just joined a gym or are a long-term member, nothing can be more frustrating than someone who doesn’t follow proper gym etiquette! There are both written and “unwritten” rules of conduct when attending a fitness facility. In my years as a personal trainer, here are a few of the most obvious (and neglected) ones that I can share with you.
BRING A TOWEL AND DRESS APPROPRIATELY
One of the most frequently ignored rules is the one that requires you to use a towel on the exercise equipment floor. I cannot tell you how many times I’ve walked a client over to a machine only to find it covered in sweat! Wiping down your machine when you are done should be at the top of the list of rules to follow. Covering your seat or cushion to avoid skin contact during use can also serve as a line of defense from exposure to bacteria.
Gyms are bacteria-friendly environments and the more you expose your skin to direct contact with surfaces, the more you are susceptible to contract bacterial infections. Remember to wear proper footwear in the shower at all times, and wear proper clothing in the sauna, steam room, or Jacuzzi – do not use these facilities naked!
PICK UP AND RE-RACK YOUR WEIGHTS
Finding ten 45-pound weights left on a piece of equipment when you can’t even lift one can deter you from using the machine. Re-racking 450 pounds isn’t something the average person plans on adding to their workout routine. Re-rack your weights when you are done using them, please! Leaving weights or dumbbells on the floor can also be dangerous to other members.
LEAVE YOUR CELL PHONE IN YOUR LOCKER
Unless you are a doctor on call, leave your cell phone in your locker. Talking on a cell phone is distracting, makes you vulnerable to injury, and wastes valuable gym time. Exercising should never be done with half of your attention. Focus on the muscles you are working, your breathing, and your form. If you are doing cardio and find it boring, find suitable music to keep you mentally aware.
DO NOT BE AN EQUIPMENT HOG: “WORK-IN” WITH OTHER MEMBERS
If you are doing multiple sets during ‘busy time’ at the gym, allow other members to work in on the equipment during your rest time in between. This is proper protocol for equipment use. If you are using cardio equipment, most gyms will ask that you do not use the machine for more than 30 minutes during prime time. Do not sit on machines and talk to other members. This will unnecessarily extend your rest period and cause an angry line to form behind you!
ONLY BRING WATER ONTO THE WORKOUT FLOOR
Anything other than water is prohibited on most work out floors. Spilled liquids cause damage to the machines and floors and can be a hazard to other members. Soiling a machine makes it unusable until the janitorial crew (or maintenance) maintains the machine.
Going to the gym should be a rewarding experience for everyone. Following a few basic rules can make it a safe, healthy, and friendly environment to burn off those extra calories and de-stress from the grind of life.
BRING A TOWEL AND DRESS APPROPRIATELY
One of the most frequently ignored rules is the one that requires you to use a towel on the exercise equipment floor. I cannot tell you how many times I’ve walked a client over to a machine only to find it covered in sweat! Wiping down your machine when you are done should be at the top of the list of rules to follow. Covering your seat or cushion to avoid skin contact during use can also serve as a line of defense from exposure to bacteria.
Gyms are bacteria-friendly environments and the more you expose your skin to direct contact with surfaces, the more you are susceptible to contract bacterial infections. Remember to wear proper footwear in the shower at all times, and wear proper clothing in the sauna, steam room, or Jacuzzi – do not use these facilities naked!
PICK UP AND RE-RACK YOUR WEIGHTS
Finding ten 45-pound weights left on a piece of equipment when you can’t even lift one can deter you from using the machine. Re-racking 450 pounds isn’t something the average person plans on adding to their workout routine. Re-rack your weights when you are done using them, please! Leaving weights or dumbbells on the floor can also be dangerous to other members.
LEAVE YOUR CELL PHONE IN YOUR LOCKER
Unless you are a doctor on call, leave your cell phone in your locker. Talking on a cell phone is distracting, makes you vulnerable to injury, and wastes valuable gym time. Exercising should never be done with half of your attention. Focus on the muscles you are working, your breathing, and your form. If you are doing cardio and find it boring, find suitable music to keep you mentally aware.
DO NOT BE AN EQUIPMENT HOG: “WORK-IN” WITH OTHER MEMBERS
If you are doing multiple sets during ‘busy time’ at the gym, allow other members to work in on the equipment during your rest time in between. This is proper protocol for equipment use. If you are using cardio equipment, most gyms will ask that you do not use the machine for more than 30 minutes during prime time. Do not sit on machines and talk to other members. This will unnecessarily extend your rest period and cause an angry line to form behind you!
ONLY BRING WATER ONTO THE WORKOUT FLOOR
Anything other than water is prohibited on most work out floors. Spilled liquids cause damage to the machines and floors and can be a hazard to other members. Soiling a machine makes it unusable until the janitorial crew (or maintenance) maintains the machine.
Going to the gym should be a rewarding experience for everyone. Following a few basic rules can make it a safe, healthy, and friendly environment to burn off those extra calories and de-stress from the grind of life.
Navigating the Gym for Beginners
Ten years ago I made the decision to join a gym. I was so excited to burst onto the scene sporting my new work out clothes, sports bottle, and matching professional work out shoes. I walked over to my first targeted exercise machine and gasped! I read the instructions, but they might as well have been in Greek. I was lost. That was ten years ago, and now I’m a personal trainer.
I was overwhelmingly intimidated and out of my element. But what was I to do next? The first thing I did was to hire a personal trainer. That is generally the best solution, but not always the most affordable. Here are a few ideas that may help you get over your newbie hump.
TAKE ADVANTAGE OF YOUR FREE FITNESS ASSESSMENT
Most gyms with a training department offer a free fitness assessment to all new members. Ok, yes, these are very sales-oriented, however, you can take control and get what you need out of this session. When you make your appointment, let them know that in addition to being assessed, you need to know the basics of working the machines. When you are placed on a machine, ask how to position movable parts so that your body is properly fitted to the machine. Ask if there is a certain way you should sit/stand/flex or move your body parts being used. (Example, on a seated leg curl which targets the hamstrings, it is often recommended to flex the foot to tighten the calf muscle.)
TAKE A GROUP CLASS
Many gyms offer group classes free with your membership. Try to find classes that use free weights (dumbbells) in the class so you can learn exercises along with proper form. See if you can attend a class with fewer students so the instructor has a better opportunity to pay close attention to you. Don’t hesitate to stay afterward to ask questions if you feel you didn’t get something right.
GET ACQUAINTED WITH THE MACHINES
Most machines do have instructions on them. They generally will show the muscles being targeted, proper body movement, and a written step-by-step description of what to do. I know this takes time, so try to allot an hour during a less-active time at the gym to do this. Instructions do not always show you how to size the machine properly, so try to remember this rule of thumb: keep the axis of any movable part in alignment with the joint that is being used. For example, a leg extension machine has an axis that, when the seat is properly positioned, should line up with your knee joint. This holds true with all isolation machines.
DO NOT HESITATE TO ASK QUESTIONS
If you see a personal trainer standing around for more than 10 minutes, chances are their client didn’t show up and they have a few minutes to spare. Go make a friend! Most personal trainers enjoy sharing their knowledge and are willing to help new members. They also see new-client potential for themselves, so will jump at the chance to show you a few tricks of the trade.
Another option is to ask your friends. You might be surprised how many of your friends have hired trainers in the past. See if your club allows you to bring guests. Bring your friend with you to show you the ropes. This will give you a comfortable edge during your initial visits, and supply you with some useful information. Just be careful, not everyone does things properly, but at least it can give you a boost-up on your way to climbing that fitness ladder of knowledge.
I was overwhelmingly intimidated and out of my element. But what was I to do next? The first thing I did was to hire a personal trainer. That is generally the best solution, but not always the most affordable. Here are a few ideas that may help you get over your newbie hump.
TAKE ADVANTAGE OF YOUR FREE FITNESS ASSESSMENT
Most gyms with a training department offer a free fitness assessment to all new members. Ok, yes, these are very sales-oriented, however, you can take control and get what you need out of this session. When you make your appointment, let them know that in addition to being assessed, you need to know the basics of working the machines. When you are placed on a machine, ask how to position movable parts so that your body is properly fitted to the machine. Ask if there is a certain way you should sit/stand/flex or move your body parts being used. (Example, on a seated leg curl which targets the hamstrings, it is often recommended to flex the foot to tighten the calf muscle.)
TAKE A GROUP CLASS
Many gyms offer group classes free with your membership. Try to find classes that use free weights (dumbbells) in the class so you can learn exercises along with proper form. See if you can attend a class with fewer students so the instructor has a better opportunity to pay close attention to you. Don’t hesitate to stay afterward to ask questions if you feel you didn’t get something right.
GET ACQUAINTED WITH THE MACHINES
Most machines do have instructions on them. They generally will show the muscles being targeted, proper body movement, and a written step-by-step description of what to do. I know this takes time, so try to allot an hour during a less-active time at the gym to do this. Instructions do not always show you how to size the machine properly, so try to remember this rule of thumb: keep the axis of any movable part in alignment with the joint that is being used. For example, a leg extension machine has an axis that, when the seat is properly positioned, should line up with your knee joint. This holds true with all isolation machines.
DO NOT HESITATE TO ASK QUESTIONS
If you see a personal trainer standing around for more than 10 minutes, chances are their client didn’t show up and they have a few minutes to spare. Go make a friend! Most personal trainers enjoy sharing their knowledge and are willing to help new members. They also see new-client potential for themselves, so will jump at the chance to show you a few tricks of the trade.
Another option is to ask your friends. You might be surprised how many of your friends have hired trainers in the past. See if your club allows you to bring guests. Bring your friend with you to show you the ropes. This will give you a comfortable edge during your initial visits, and supply you with some useful information. Just be careful, not everyone does things properly, but at least it can give you a boost-up on your way to climbing that fitness ladder of knowledge.
Beginning Meditation - Simply
Meditation is a quiet time of self-reflection, mental and emotional centering, and a calming of the physical body to a peaceful state of non-activity. It is the act of focusing the mind on an object, specific thought, or state of awareness. If you practice for as little as fifteen minutes a day, this journey inward can relieve stress, lower blood pressure, and even alleviate physical pains and discomforts.
Eastern practices of meditation have become more common in our Western culture since the 1920’s when a pioneer of yoga, Paramahansa Yogananda, founded the Self Realization Fellowship in California. SRF brought Kriya Yoga, a form of yoga meditation, to the West. The Sanskrit definition for yoga means “yoke” or “union”. It is a yoking or uniting of oneself to God through certain disciplines. There are over 15 forms of yoga, most of which are mental disciplines and may or may not include “asanas,” the physical postures with which Westerners are familiar.
Instruction for meditation is widely available and the type you choose should be based on your reason for meditating. If this is for spiritual reasons, you may check with your church to see if they offer instruction and would therefore be in accord with your belief system. You can also attend open meditations at your local monastery. If this is strictly for stress-reduction and relaxation, there are numerous DVDs and CDs available on-line that offer guided meditations. A guided meditation is led by an instructor or spiritual initiate who will talk you through your session and help you to focus your mind on their voice, bells, music, or other audible methods.
Meditation can be done anywhere you can find a quiet space. It can be achieved with little-to-no props or tools. It can be practiced with a lavish cushion or animal skin in front of an ornate altar. The surrounding and tools you choose should be ones that are conducive to you.
Start simply by selecting an uncluttered area of your home. Distractions should be kept to a minimum. You will want to turn your telephone off and put a “Do Not Disturb” sign on your door. Seat yourself on a small cushion in front of a low table. Have a white candle lit in front of you on the table.
Seated in front of the candle, focus on the flame. Begin by taking long, deep breaths inward through your nose, then exhale completely through your mouth. Do this multiple times, centering yourself as you think of nothing but your breath going in, then going out. Next, notice the thoughts as they go through your mind and into consciousness. Try not to focus on any one thought. Just allow them to flow through and out, having an awareness of them, but from just out of their range. See how your mind tends to bring things in and out of consciousness without your control. Eventually, this is what you will want to learn to get control of, but in the beginning, just observe.
Meditation is an ongoing process that develops through self-discipline and consistency. This is something that may not come easily to the beginner, as the conscious mind has been allowed to wander freely for your entire life. And yet, with any form of exercise you do, you will become stronger and more adept as your practice develops. Trust that you are about to embark on a new and incredible journey of inner space, breath deeply, and begin.
Eastern practices of meditation have become more common in our Western culture since the 1920’s when a pioneer of yoga, Paramahansa Yogananda, founded the Self Realization Fellowship in California. SRF brought Kriya Yoga, a form of yoga meditation, to the West. The Sanskrit definition for yoga means “yoke” or “union”. It is a yoking or uniting of oneself to God through certain disciplines. There are over 15 forms of yoga, most of which are mental disciplines and may or may not include “asanas,” the physical postures with which Westerners are familiar.
Instruction for meditation is widely available and the type you choose should be based on your reason for meditating. If this is for spiritual reasons, you may check with your church to see if they offer instruction and would therefore be in accord with your belief system. You can also attend open meditations at your local monastery. If this is strictly for stress-reduction and relaxation, there are numerous DVDs and CDs available on-line that offer guided meditations. A guided meditation is led by an instructor or spiritual initiate who will talk you through your session and help you to focus your mind on their voice, bells, music, or other audible methods.
Meditation can be done anywhere you can find a quiet space. It can be achieved with little-to-no props or tools. It can be practiced with a lavish cushion or animal skin in front of an ornate altar. The surrounding and tools you choose should be ones that are conducive to you.
Start simply by selecting an uncluttered area of your home. Distractions should be kept to a minimum. You will want to turn your telephone off and put a “Do Not Disturb” sign on your door. Seat yourself on a small cushion in front of a low table. Have a white candle lit in front of you on the table.
Seated in front of the candle, focus on the flame. Begin by taking long, deep breaths inward through your nose, then exhale completely through your mouth. Do this multiple times, centering yourself as you think of nothing but your breath going in, then going out. Next, notice the thoughts as they go through your mind and into consciousness. Try not to focus on any one thought. Just allow them to flow through and out, having an awareness of them, but from just out of their range. See how your mind tends to bring things in and out of consciousness without your control. Eventually, this is what you will want to learn to get control of, but in the beginning, just observe.
Meditation is an ongoing process that develops through self-discipline and consistency. This is something that may not come easily to the beginner, as the conscious mind has been allowed to wander freely for your entire life. And yet, with any form of exercise you do, you will become stronger and more adept as your practice develops. Trust that you are about to embark on a new and incredible journey of inner space, breath deeply, and begin.
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