Accelerated Muscular Development Programs
We've noticed that the yoga room intimidates people who have lifted weights. Why Because weightlifters aren't flexible, and they're used to being some of the fittest, best athletes in the gym. Sherri can't count the number of times weight trainers and big-time bodybuilders have told her, I really want to come to your yoga class. But only a handful of them showed up. Stepping out of your element and comfort zone is a challenge for everybody, bodybuilders included, but taking that first step is actually much easier than you may think. The real beauty of yoga with weights for people who do lift weights regularly is that it benefits them in new and balanced ways, allowing them to reclaim full range of motion and flexibility while maintaining their strength. This is just what they often need. One of the biggest attractions of yoga with weights is being able to lift weights and still maintain your flexibility. You get the same muscular tone you get from weight training and work on your...
Physical trainers liked the clubs because they permitted you to build muscle strength while maintaining the range of motion in your arms and shoulders. Exercising with Indian clubs was sometimes called circular weight training. In traditional weight training, sometimes called linear weight training,you isolate one muscle or one muscle group as you lift. This isolation can make you stiff or muscle-bound after you train for a while. But by swinging Indian clubs, you can build strength while retaining your grace of motion. Yoga with weights and circular weight training share some common traits. Both work your muscles, and both help your muscles retain their agility, flexibility, and range of motion.
Your yoga-with-weights workout can benefit from the help of an athletic trainer (also called a personal trainer). As little as an hour or two of instruction from a trainer can teach you the basics of weight training and show you the basic postures, even if the trainer doesn't have a background in yoga. The trainer can show you how to lift weights so you get a good workout without injuring yourself.
Everybody knows that lifting a heavy weight takes strength. But balancing takes strength, too. So does holding a posture for an extended time. Yoga strength training is isometric (a form of exercise in which muscles are tensed in opposition to each other or to an immovable object). After assuming each yoga pose, you hold it for as long as you can hold it correctly. Talk about a way to wake up muscles you never knew you had Yoga's isometric action is easier on your muscles than the weight-bearing and pounding of other sports, yet extremely effective for building strength. What's more, each yoga position in a well-structured workout includes a posture and its opposite, so your body will stay physically centered, never developing any side or particular body part out of proportion to the others.
Yoga with weights is different from nearly all forms of exercise in that you do the exercises from the inside out. In basketball and weightlifting, for example, the object is to do something outside of your body make a basket or press a certain amount of weight. But in yoga with weights, the object of the exercises is found mostly within, not outside the body. Like all forms of yoga, yoga with weights is a profound technique for getting in touch with your body. As you perform an exercise, you feel and listen to the inner workings of your body. Your body tells you whether you're doing the exercise correctly, and part of your job is to discover how to listen. If you're in tune with yourself if you feel balanced, if you feel the right combination of muscles at work, if you're pushing yourself precisely to the threshold of your ability you'll know it.
If you're already practicing yoga or are being drawn to yoga out of a driving fascination, then you don't need to be convinced that it is for you. But if you're like a lot of men, especially of the macho variety or a guy who's addicted to weightlifting or vigorous athletic sport, you may be a bit skeptical or even apprehensive about approaching a practice of yoga. You may feel that it's a practice for women, wimps, or spiritual escapists. Or you may feel a different kind of apprehension a fear that you won't be able to do yoga postures as
Urban Yoga is an approach to yoga that you may see offered in a class setting by your local gym or yoga studio. This nomenclature for a style of yoga first started to appear around the beginning of the 1980s, and has become even more widespread since then. While there is not necessarily one particular style of Urban Yoga, in general Urban Yoga refers to an eclectic blend of traditional hatha yoga postures combined with other activities that you may find offered in a gym setting. This may include aerobics choreographed to music in a high-energy spin-off. Another style may incorporate yoga practices with body-strengthening exercises. A more relaxing approach may emphasize breathing techniques, stretching exercises, and restorative poses to complement a more traditional weightlifting workout. Whatever the ingredients, Urban Yoga can appeal to men who want to de-stress by combining the traditional benefits of hatha yoga with a gym-environment workout. If you see a class in Urban Yoga...
To build muscles for your yoga-with-weights workouts, you need protein and the amino acids from which protein is made. Like bricks to a house, proteins are your body's basic building materials. Your body uses protein to build new cells and tissue and to create hormones, enzymes, and antibodies. When you eat protein, your body breaks it down into amino acids.
Proteins are the remarkable materials from which new cell tissues are built. Proteins are needed to repair worn-out tissues, as well as being essential to growth and muscular development. They are also necessary for the production of special substances that build up the body's immunity. There are large numbers of different proteins, all of which perform a definite role. Proteins are needed by everyone, but are required in greater quantities during childhood, adolescence, pregnancy and lactation, or any time the body is constantly expending a lot of energy.
For many years, Sherri's family ran health centers in San Francisco. One very popular center had a health-food store on the bottom floor the upper floors were reserved for a gym, a yoga room, and a dance studio. Over the years, Sherri noticed that many of the visitors to the center either went to the top floors for yoga, bodybuilding, dance, or other forms of exercise or to the bottom floor to purchase health foods or to eat in the health-food restaurant. Not everyone visited both places, but the people who did really looked great. They radiated good health. The observations reinforced for Sherri that exercise and nutrition go hand in hand.
You are now ready to perform a powerful twisting posture. Twisting movements help bring greater mobility to the sides of the body. Backward and forward bending postures help develop strength and flexibility in extending and flexing the spine up and down. Spinal twisting postures help to increase the ability to rotate the torso laterally, helping to strengthen the muscles on the sides of the spine and the
Lifting weights adds bulk to muscles but decreases flexibility. Many weight-lifters are muscle-bound. Weight-lifters can benefit dramatically from yoga While weight training builds bone, muscle mass, and strength, yoga lengthens the muscles and keeps them flexible. Weight-lifters also benefit from the breathing exercises and balance training of yoga. Yoga is really a form of weight lifting. You aren't lifting barbells, but in many of the poses, you are lifting your own weight. Think about how much you weigh wouldn't it be quite an accomplishment to lift that weight easily
Bob Anderson, Stretching 20th Anniversary Revised Edition (Shelter Publications, 2000). This is a sound basic manual on stretching that has been translated into 16 languages with millions of copies sold around the world. The author does an excellent job of introducing the theory behind stretching and detailing how you can develop a complete stretching program to accompany your particular athletic activity. Stretching routines are provided for more than 20 sports-specific activities, including such popular categories as running, tennis, racquetball, cycling, swimming, golf, weight training, and more. Yoga for Athletes Interactive Yoga Series (Body Wisdom Media, 2002). This interactive DVD responds to each athlete's specific needs by offering 12 customized workouts for 16 different sports. Routines range from 20 to 60 minutes. Sports presented include cycling, golf, hiking, skiing, swimming, tennis, volleyball, weightlifting, and more.
In company with the resistance neck exercises, this self-massage not only strengthens and relaxes the neck, it also gives you effective feedback as to right-left imbalances. You will sense differences in tenderness or mobility on the two sides, and this will enable you to plan a more effective practice. After you have toughened up the joints, muscles, and ligaments, and after you have adapted to an 8 1 2 inch playground ball, you can graduate to a harder volleyball, soccer hall, or basketball, which is where wrestlers and bodybuilders can begin.
Yoga can form a cornerstone of your ongoing health maintenance program. As more and more men are discovering, it is increasingly important for them to take charge of their own physical fitness and healthcare. The physical postures of yoga can offer a refreshing alternative to high-impact cardiovascular and strenuous bodybuilding practices, an especially attractive option for a population that is increasingly aging. Yoga also offers a man the opportunity to become much more aware of his own body. Through the mindfulness and awareness that yoga engenders, a man has the opportunity of listening more carefully to his body so that he might detect pain, discomfort, and other warning signs early enough to take preventative action before illness or disease sets in.
Swimming is a wonderful activity for toning your upper body, torso, and legs. Unlike cardiovascular activities such as jogging and weight training, swimming doesn't put any stress on your joints because, in effect, you're weightless when you're in the water. Another plus is that the water pressure on your arms and legs benefits your circulatory system.
When you stress a muscle with exercise or a repeated activity, the muscle increases in strength and diameter as the muscle fiber expands. In other words, the muscle is toned. The weight-bearing aspect of yoga with weights improves the oxygenation of muscles, which promotes the muscles' growth and repair. The stretching improves the flexibility and health of muscles and tendons. Yoga with weights also reduces the risk of muscle tears and strains because weightlifting, when properly done, integrates the muscles closer to the bones.
Cross-training refers to a training routine in which you engage in several different forms of exercise each week. Instead of engaging, for example, in weightlifting three times a week, you lift weights, run, and play basketball. The idea behind cross-training is to exercise your entire body.
Aerobic activity, however, while healthy in moderation, isn't as important for ecto-morphs as developing those muscles. Everyone needs cardiovascular exercise, but ec-tomorphs may tend to overdo this type of activity because it comes so easily. Not so easy for ectomorphs is weight training.
It warms, moves, and activates us. This is why visualizations of fire always set something in motion, develop strength, and pleasantly relieve tensions. When we mentally kindle the fire in our pelvic floor, this will not only give us strength, but also light. We can carry this light with us like a torch, and it will show us the way.
Navasana (literally Boat Pose in Sanskrit) is a very powerful pose for gaining abdominal strength, as well as for developing balance and poise. The following are directions for practicing Boat Pose in two variations Full Boat Pose and Modified Boat Pose. Try to do Full Boat Pose. If this pose is too challenging for you, then try Modified Boat Pose. As you develop strength and stamina, continue on to Full Boat Pose.
Five Foods That Build Muscle
How to properly fuel your body before and after your workouts, with the right nutrients and in the right way, for maximum results week after week! Find out why protein and hardwork is not enough...and why your results will suffer unless you add these other 5 foods to your muscle-building plan.