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We are all human, living life with its many “ups and downs,” but how can we keep our spirits up in difficult times? There are many types of Yoga, and not all are physical styles, like the many popular Hatha Yoga sub-styles. To name one that is not Hatha, and classified as one of the nine main Indian Yoga styles, there is Bhakti Yoga – the union of love, devotion, and worship.

The principle of Bhakti Yoga is universal to all people of all religions. A person who sings, prays, worships, and helps another person is practicing this form of Yoga – whether they have heard of Bhakti Yoga or not. It does not matter what religion you are because singing, praying, worshiping, forgiving, and helping are morally right.

To quote one of the most enlightened men of the 20th century, “The best way to find yourself is to lose yourself in the service of others.” – Mahatma Gandhi

Therefore, life is a daily Yoga practice, even if you do not attend a Yoga class. When you help others, you are practicing Yoga. It could be argued that you are practicing other forms of Yoga, but that is not the purpose of this article. It is more important to understand that you can help others in many ways, and it does not have to cost you a fortune.

Projecting happiness is free and does not require a lot of money. Here are some ideas that will help you to be happier, and hopefully, more worry free. Whether you are a beginner, Yoga practitioner, Yoga teacher, or Master teacher of Yoga, you should spread happiness to everyone you meet.

Listen to everyone, regardless of his, or her, social status. Let go of judgment; it makes fools of all of us. Pre-judgment is prejudice, and this is the one thing that prevents world peace. To some degree, we all have felt it, but you must discard it, suppress it, and never teach it.

You cannot listen if you are talking at the same time. The wisest and most educated person has learned that the purpose of listening is to understand; understanding is knowledge, and knowledge is power. There are times, when you cannot listen. This could be due to time restraints, the fact that you may have heard it all before, or possibly you do not consider this person’s opinion to be important.

My grandfather had a saying, “Even the court jester can teach you something about life.” Sometimes, we take the help, or opinions of others, for granted. How many times do we seek more information in order to make the best decision? The final decisions you make, in any given situation are entirely up to you, but when you can sit back and listen, that is time for learning.

Try to avoid arguments and stay the course of peaceful co-existence. You may not always be able to do this, but you should try to improve. You could keep a log of daily situations that end peacefully and those that did not.

This is not meant to make you feel guilty, but it is a course in self-improvement.

You will then see your daily shortcomings and your success. Learn to develop your power of influence for the common good.

It does not matter who is right, especially, if your intention is to proliferate happiness. Related to this, I share one more quote by Mahatma Gandhi.

“What difference does it make to the dead, the orphans, and the homeless, whether the mad destruction is wrought under the name of totalitarianism or the holy name of liberty or democracy?” – Mahatma Gandhi

Think about these words, and how you can make the world around you a happier place. This concept is contagious, but it has to come from within and spread worldwide.

© Copyright 2005 – Paul Jerard / Aura Publications

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We all know that in order to make progress with your weight training, whether it’s building muscle mass, or slimming down and building a long, lean, athletic body, you need to constantly challenge your body and the easiest measurable way to do this is to lift ‘heavy’ and constantly increase your workout poundages. But what’s ‘heavy’?

Many people wonder if the weights they are using are heavy enough. First, it’s important to realize that heavy is a relaitve concept and many factors come into play – your overall genetic makeup being the most important.

But even more specific factors come into play, such as rib cage size, length of the forearms, etc.

Somebody with long arms will have a difficult time becoming a great bench presser. But someone with shorter arms and a natural barrel chest physique, has a great chance to be a top bench presser.

This is why you sometimes see bigger bodybuilders who can’t lift as much as people that are smaller, muscle-wise than they are. So, whether or not you are lifting heavy, you should only take into consideration what you were lifting before and what you are lifting now. Your progress is the most important thing, not where you started or where you end up.

Of course, everyone wants a challenge and a goal to shoot for when it comes to their workout poundages so here are some goals and poundages you can go after. Serious bodybuilders will probably go well beyond these numbers but for most people they are quite good.

Bench Press

Bodyweight is a good goal here, as long as it’s for at least 5 or more reps. Sets of five reps or more with 130 to 150 percent of bodyweight is respectable for anyone involved in weight training programs.

Squats

Working out with bodyweight for sets of five or more reps is respectable for all-round conditioning. However, if you really want to make gains a nd build muscle, you will want to work up to 150 percent of your bodyweight for sets of five to eight reps. If you’really serious, you’ll shoot for 175 percent.

Keep in mind, I am talking about full squats here. If you’re serious about making big muscle mass gains with your weight training, you need to do squats.

Deadlifts

150 percent of bodyweight for sets of five to six reps. Most serious trainees shoot for 200 percent of bodyweight as a reasonable goal on the regular deadlift, in time.

For stiff-legged deadlifts, shoot for between bodyweight and 125 percent of bodyweight for weightlifting sets in the 6 to 10 rep range. You may even get up to 150 percent if this is a good exercise for you.

One Arm Dumbbell Rows

Eventually you should be using 50 percent of your bodyweight in this movement. Your back is your strongest muscle and you’ll only achieve real results with real weights.

Seated Shoulder Presses

You’ll want to work up to 65 to 70 percent of your bodyweight in this weightlifting exercise for three to five sets of five to eight reps. If you use dumbbells, they should total 60 to 65 percent of you bodyweight. The lesser number is due to the fact that you have to control the dumbbells more than a barbell.

Barbell Curls

Work up to 50 to 60 percent of you bodyweight for sets of five to eight reps. It should be the same for dumbbells, since there is no extra balancing neccssary.

Working up to these weights in these bodybuilging exercises will give you quite a respectable level of strength and muscle mass(if you get your nutrition right, as well).

Keep in mind that a weight training program is the best way to build muscle mass but it’s also the best way to lose fat, completely change the shape of your body, and keep the fat off. Weight lifting is much more effective for fat loss than aerobics or dieting alone.

Some of these poundages may be very easy for you, while others are very difficult, depending on all the factors mentioned above. If you really want to make progress in building muscle, the deadlift and squat poundages are the one’s you’ll really want to hit or even surpass. Do that, and you’ll be well on your way to the muscle mass you are looking to attain.

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Ever heard of rebounding? Rebounding is a fun way to get great exercise using small controlled movements on a mini trampoline. By using a small trampoline and following a rebounding video, people of all ages can exercise on a rebounder. Rebounding is safe because your feet barely leave the surface and a stabilizing bar can be added which will help if you feel unsteady.

There are different types of rebounders on the market and some even fold for easy storage. Because of the size of these mini trampolines they can be used in your home or even easily transported to your office. Rebounding has been taking up in some of your most popular commercial gyms.

There are a vast selection of videos to keep your rebounding workout exciting and new. There are special routines for people of all ages to make it more enjoyable. Some examples of rebounding workouts include first timers, basic, seniors, sports specific, dance, ballet, hip hop, Latin, core, yoga, abdominal, stretch and many other routines. You will never get bored with so many videos to choose from.

What makes REBOUNDING effective? Rebounding provides many benefits to your body. It has been known to improve your circulation reduces stress, increase muscle tone, improve co-ordination and balance, increases energy. There is no strain on your joints. It simultaneously works all the major muscle groups, provides a calorie burning, cardiovascular, strength conditioning workout, incorporates simple, martial arts based movements in a coordinated way and builds stamina, strength and balance. If you do the techniques of rebounding regularly you will get results and have fun doing it.

REBOUNDING has been on national television shows such as The View with Barbara Walters, The Today Show and has been featured in such magazines as Fitness, Ace Fitness Magazine, and Fit.

Kids love it, adults and seniors love it too! Rebounding has become one of the most beneficial forms of exercise ever developed.

Bounce your way to feeling healthy. A fun workout that builds strength, cardiovascular capacity, and balance without jarring the body like other exercises.

————————- Note: This article may be freely reproduced as long as the AUTHOR’S resource box at the bottom of this article is included and and all links must be Active/Linkable with no syntax changes. ————————-

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The best fat burning workout for you may include a treadmill. Treadmills are readily available and will fit into almost any family’s budget. If you want to lose weight and work out at home, then a treadmill is an excellent workout machine for you.

A treadmill can be very effective for burning body fat and is considered one of the best fat burning workouts. That is because you can vary speed, incline and resistance which pushes up your fitness level.

Although many people may think that a fat burning treadmill workout is boring, there are many ways to make it more interesting and varied to keep your commitment at an optimum level.

The key to the finding the best fat burning workout is to make it fun. If it is fun then you will enjoy working out and you will stay committed to your routine.

There are so many different ways that you can make it fun. Watch your soap operas or old movies while you are walking. This can help to take your mind off the time and you will enjoy walking more.

If you increase the intensity of your workout your by speeding up walking speed or the incline, you can start burning body fat quicker. You could even use one of the preset walking programs to make your workout more challenging and to work different muscle groups.

The preset programs can simulate hiking with many intensity changes and even incline changes. These fat burning treadmill workouts can help you to burn more calories and body fat.

Running on the treadmill is fun also. A running treadmill workout can consist of intervals of walking and jogging for maximum fat burning. Your treadmill may even have a preset walking program for you to do interval training on the treadmill.

This can be helpful to keep you motivated to vary your running treadmill workout. It can also help you to challenge yourself so that you get results much quicker.

Some benefits of a fat burning treadmill workout are that you can walk anytime of the year. You do not have to worry about the rain, snow, heat, or cold.

Getting on the treadmill is as easy as taking a step. This is great news for people who have a hard time finding the time to get to the gym. There are no excuses when there is a treadmill sitting in your home, now is there?

Do whatever it takes to keep your workout interesting. Whether you need to listen to music from the 80’s movies or classical music, do it. If watching Grease gets you in the mood to walk on the treadmill, then watch it.

You are in total control of your workout. The main thing to remember is to make it enjoyable and that will make it the best fat burning workout for you.

Copyright © 2005 Treadmill-Info.com All Rights Reserved.

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Fitness and health have been closely related ever since fitness was first defined, because this sport involves good physical shape built on good state of health. The state of health of the people who practice various sports is always in attention of the instructors.

However, there are numerous sports which are rather spectacular, but practicing them exposes the sportsmen to particular risks. Such kind of problems can appear even in the sports for amateurs; there is, of course, specific pathology for every sport. Since the body is prone to different health problems, a factor which can provoke them is the volume and intensity of training. Long distance running and jogging are extremely popular forms of training.A frequent health problem in tennis is epycondylitis or ‘the tennis player’s elbow’. Weightlifting can lead to varicous veins or high blood pressure.

Fitness tries to make every exercise useful for health and body esthetics. The type of training that is recommended is the complex one, including aerobic and anaerobic exercises.

While doing aerobic exercises, the body satisfies its need of oxygen during effort. We are talking here about all types of resistance efforts, like long distance running, ski, rowing, fast walking, swimming, cycling, speed skating, etc. The consequences of these efforts are visible, first of all, at a cardiovascular and pulmonary level. This type of exercises are the most effective in burning calories and this is why they can easily burn fat tissue, as long as they last more than 40-45 minutes without stopping. The energetic support of these efforts comes from the fat acids which are mobilized from the adipose tissue.

The efforts of anaerobic type are responsible for increasing force and muscular mass and for bone resistance. During this type of short and intensive effort the body cannot satisfy the need of oxygen. What happens is the so-called ‘oxygen duty’, recovered in the breaks between the efforts. The most typical example is the break between two series of exercises meant to work the same muscle.

The effectiveness of fitness trainings is closely related to their weekly practice. There are a minimum number of trainings necessary for visible effects.

For the programs of anaerobic type (force) the experts say that two trainings a week are necessary, each of 30-45 minutes. During these sessions, the whole body is trained every time.

In the case of aerobic training (resistance), their weekly frequency must be increased to three, each between 20 and 60 minutes.

Both types of training must be continued uninterruptedly for at least two or three months. After this period, a one-week active break is recommended. In this time the person must make lighter efforts like walking and gymnastics, the purpose being now recovery and relaxation.

Starting from this minimum frequency, any supplementary training will make progress come sooner, as long as you avoid over-training or over-exerting. Deciding the optimum number of trainings, their volume and intensity depends a lot on the particularities and the possibilities of the person who practices the sport.

Isabel Curini is a fitness trainer and editor at HealthFitnessWorld (www.healthfitnessworld.com ) – Health, Fitness, Body Building, Weight Loss, Nutrition – Articles and Resources.

HealthFitnessWorld.com is dedicated to providing high-quality, useful, and free advice on health, fitness, body building, beauty, yoga, massage, acnee, medicine, nutrition, supplements, weight loss, depression.

This article may be reprinted or published without the authors consent as long as the “About” and “weblinks” are kept intact.

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The question of how to find a good personal trainer is as old as the industry itself. In fact, it usually gets transformed into an even bigger question – should you even HIRE a personal trainer? Conveniently enough, the answer to one of those questions will dictate the answer to the other one – every time!

The short and simple truth of the matter is that you should only hire a personal trainer if you can find an effective one that is right for you. Here are several things to consider before you decide!

Professionalism

The term professionalism should cover our prospective trainer’s skills, as well as his/her ability to act in a professional manner. Both are critical to the training process, and if a trainer is lacking in either department, it will spell doom for your program eventually, either in the short term, or later on down the road.

The days of personal trainers just being jocks with a certification are (thankfully!) coming to a close. Today’s personal trainer needs to be a consummate professional with regard to his/her actual skills, as well as ability to treat their clients in a professional and business-like manner.

For now let’s just agree that if your trainer doesn’t have a clue about how to get you in shape, you probably don’t want to hire that trainer!

What about their level of professionalism? A good personal trainer will always maintain their professional bearing. They don’t need to be some stick in the mud with no personality, but there are several things that a trainer should NOT be doing during a training session. These include things like staring at themselves in the mirror, daydreaming, excessively talking to other people, talking on their cell phone, checking out members of the opposite sex, and just generally not focusing on you during the workout.

Your trainer should look professional as well. Although the actual clothing standards vary widely, some things that you should not see are excessive body jewelry, the latest fashions such as arm bands, beanie caps, combat boots, etc., or any clothing or accessories that are worn simply as decoration or because the style is in. The latest styles have absolutely nothing to do with your training program!

Credentials

Which level of personal training certification is the best has been and continues to be a matter of extreme debate. This article will not propagate that debate with further discussion of the details. However, what you should take home is the fact that regardless of your fitness goals, your trainer should be qualified to train YOU.

For general health and fitness, any of the top 10 nationwide certification agencies offer acceptable programs. A brief list includes – but is not limited to – the International Sports Sciences Association, the American Council on Exercise, and the National Academy of Sports Medicine. There are others, and your trainer should be more than happy to point you to the website that governs his or certification, so that you can learn more on your own.

For more specific considerations like training for a sport or athletic competition, your trainer will need a higher degree of expertise. The American College of Sports Medicine has a great program and is one of the most recognized certifications for sport specific training.

You should ask very specific questions about how a potential trainer is going to tackle the particular issues that you want covered during your training program.

Facility

Regardless of your potential trainer’s credentials and professionalism, you need to know where you are going to train. The industry standard of only working out at a gym is being challenged more and more these days. It is possible now to find a trainer who will come right to your house and train you, or possibly meet you outside, or in your housing area community fitness center. Don’t fall into the trap of thinking that you have to go to the gym if you want a personal trainer!

Schedule

One of the biggest issues for trainers and clients alike is scheduling. After all, you both have to be in the same place at the same time for a minimum of 30 minutes, and possibly as long as 90 minutes. A good trainer will try to find a way to fit you into their schedule. It won’t always be possible, especially with a highly sought after trainer, but if the trainer truly wants to help you, they will do their best to fit you in.

Rapport

Having a good rapport with your personal trainer is crucial! If you and your trainer don’t get along, it’s a waste of time for both of you. You will likely end up more frustrated than ever, thinking that even a professional couldn’t help you!

Working with a personal trainer that you like is necessary, and on the flip side, the trainer should like you as well. You don’t necessarily need to pick out curtains together, but you should at least be able to carry on a comfortable dialogue while you exercise. Most good trainers are good communicators as well, but if the two of you aren’t very comfortable with each other, then it will cause tension and increase the risk of your program meeting with failure.

A good personal trainer will agree to meet with you face to face before you actually sign up for a training program. Some trainers offer a free or low-cost initial consultation, and that is the perfect time to size up your trainer to make sure they fit your needs!

You should take home the fact that the definition of a good personal trainer is someone who is not only a professional, but is also appropriate for your specific personality, needs, goals, and desires. You may be working with this person for awhile, so choose wisely!

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StarTrac treadmills offer high quality and numerous features. Consumers generally rate StarTrac among the best treadmills available. StarTrac treadmills offer a prominent display and easy to use features. StarTrac treadmills give you the ability to target your personal training zone, program your training selections, and record your distance, time, speed, and number of laps. Some StarTrac models feature a built in towel rack, water holder, and a stereo. Up to 50 different user id’s can be stored in the more expensive StarTrac treadmills and the quality and ease of use is equal or better than most brands.

StarTrac offers a standard one-year warranty and 90 days on wearable parts. You will receive lifetime phone support and outstanding customer service. StarTrac is among the more expensive brands of treadmills available, but the quality and performance is outstanding. There are several models from which to choose and all models are built with a solid frame and longwearing parts. StarTrac offers a highly rated impact absorption system that reduces wear on your knees, ankles, and back. The price range for a top quality StarTrac treadmill is from $1700 to over $6000 dollars. This may seem quite expensive, but with StarTrac you definitely get what you pay for.

Professional gyms and athletes around the world use StarTrac treadmills. The investment is well worth the effort. StarTrac provides a top quality treadmill that will last for many years. You can often find used StarTrac treadmills that have been reconditioned or only slightly used for a cheaper price. When looking for a treadmill that will endure and offer you top levels of performance, StarTrac is among the best you can find.

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Copyright 2005 Trevor Dumbleton

Learning methods of stress elimination is a vital skill in the modern world. After all, there is no way to get away from stress these days, thanks to work, life, family, the economy, the state of the world, global warming, and an overabundance of people who are reminding you constantly about all of these. Not to mention the fact that you are stressed about everything and you know that stress can cause major health problems, so you are stressed about your own stress! Thus, you need some stress elimination strategies before you worry yourself silly.

The first stress elimination method is simply that of getting away. If you are feeling the heat from stress, you find yourself anxious, and you cannot concentrate, it is time for a break. That means that, if you are at work, get up from your desk and take a walk around. If you are at home, take a walk around the block. If homework is getting you stressed, go make a sandwich. Just walk away and take a break and come back in about five minutes.

As a matter of fact, when you are concentrating on something, you should breaks anyway in order to let your mind rest. After all, when you exercise your body, you take breaks to let it recover. Why should your mind be any different. By simply stretching in your seat every 15 minutes or so, then getting up and walking around for a couple of minutes every hour, you can ensure that your brain will stay sharp and stay focused. However, if you do not take these breaks, your mind will start wandering and you will find that you are stressed out because you cannot concentrate. Of course, you cannot concentrate because you are trying to force yourself to concentrate rather than giving yourself a quick break that would help you do that very thing.

However, sometimes it takes more than just a few minutes of walking to get rid of stress. After all, life is stressful in itself and you need to get away from it every once in a while. Thus, part of your stress elimination strategy should include some vacations. By getting away for a week or so every year, you can alleviate stress and prevent it from appearing very often. The simple act of being someplace else where you don’t have to worry about anything other than relaxing will help you immeasurably and it will allow you to keep stress away. Just leave it all behind for a while and you will be able to deal with it better when you get back.

Another good method for stress elimination is through exercise. It has been shown that people who are fit tend to deal with stress much more effectively than people who are not, so it is necessary to get out to the gym every so often. Or, if you don’t feel like going to the gym, you can do a few things from your home, such as running, walking or biking. Also, one very effective way to stay fit is to go out to your local swimming pool and get a few laps in. Swimming is not only a very good way to exercise your entire body, it is also a very low-impact method of exercise that does not strain the joints as much as something like running. Just remember to do something that will keep you in shape.

Also, yoga is a very popular way for people to stay fit when they do not enjoy exercising in such standard ways. In itself, yoga is a very effective method for relaxation and teachers often put a great deal of emphasis on relaxing while going through the various poses of yoga. Thus, you can learn methods of relaxation, stay fit, stay limber, and even have fun doing it. Likewise, studying martial arts such as karate, ju jitsu, judo, or even the relaxing forms of tai chi can provide substantial health benefits that will help you on the road toward stress elimination.

Finally, another good method for stress elimination is through meditation. Not only can you learn to eliminate stress generally, there are some methods of meditation that can be performed at a moment’s notice. Just by sitting down, closing your eyes, and concentrating on taking deep breaths, you can push all that stress out of your body and ease your mind of all its concerns. In fact, simply meditating in this manner for about a minute can ease your stress levels almost instantly by clearing your mind of all its concerns and allowing it to start out fresh. In fact, with a little practice, you can meditate for a short period of time and feel as refreshed as though you just took a nap.

Stress elimination is a vital skill for people who want to stay healthy, stay productive, and keep their minds sharp. Though some of the methods take some practice and take some time to master, a little effort and a little dedication can go a long way. So learn a few methods, figure out what is right for you, and stress elimination will be possible for you now and in the future.

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Copyright 2005 strength-training-woman.com

Building a strength training routine can be one of the trickiest parts of a fitness program. Ask 10 personal trainers what the best strength training routine is and you will get 10 different answers. Below are 7 must-know guidelines to use when building a strength training program. Each guideline provides the basic foundation that all strength training programs abide by. Learning the proper way to use free weights will greatly improve your strength, fitness, and health levels.

1) We cannot strength train a muscle today and tomorrow. We have to allow at least 24-36 hours of rest. Lifting on consecutive days leads to overtraining, muscle fatigue, and possible injury. All of our strength gains are made during the rest time!

2) We cannot spot reduce. This means if we want to lose weight in our stomach, doing 100 crunches a day will not make our stomach flab disappear. To reduce stomach fat, we need an overall reduction in body fat. Reducing overall body fat results from eating well, regular exercise, and proper rest.

3) We can spot tone. If we want bigger biceps, we can strength train for hypertrophy (fancy word for muscle growth). It is possible for us to focus on one specific muscle group. This is sometimes called targeted training. Studies have shown that machines isolate a muscle better than free weights.

4) Our strength training routines must be regular and consistent for results to take place. It took us years to put on the weight. We shouldn’t expect it to all fall off in three weeks. The best outcome from your fitness and strength training program should be a lifestyle change. Replace bad habits with healthy ones and reap the rewards.

5) Realize that our strength training routine must be changed every 4-6 weeks. This will prevent our body from hitting a plateau and it will keep things interesting. We can change our method, our exercise or our intensity level. Not changing our routine on a regular basis will eventually stop producing results. We will continually grow stronger as we progress with our fitness program. Be sure your body is challenged on every workout.

6) Our strength training routines must be built according to our specific goals. Specific goals may be: fat loss, hypertrophy, maintaining weight or adding bulk. Each goal will have a different method that is best suited for optimal results. Someone who is interested in losing body fat will strength train differently than someone looking to increase muscle bulk. Knowing what your specific goals are will aid in creating the best strength training program possible.

7) Our strength training routines must work all of the major muscle groups in our body 1-3 times per week. This includes our biceps, triceps, shoulders, chest, back, abs, quads, glutes, hamstrings and calves. Leaving out muscle groups will create an imbalance.

By using these 7 guidelines, anyone should be able to build a decent and effective program. The idea is to develop a safe strength training routine that provides us with major health and fitness benefits. Strength training has certainly increased in popularity over the past few years. Knowing how to build a strength training routine for our specific goals will move us one step closer to a fit body.

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