Meditation

Image via Wikipedia

I've been out with a cold all day, sleeping most of the day, and only managing to rouse myself enough to eat dinner and check my email. I'm off to bed again, but here are some links of meditation that I found interesting.

User Post: MizFit Meditation: A few minutes a day to a less maniacal me - Healthy Living on Shine

For many moms, exercise is shoved to the bottom of the to-do list beneath what seems like every.single.other.task.

Learning Meditation Home Page

Welcome to Learning Meditation. I hesitate to use the word meditation. To me, as well as many others, the word "meditation" conjures up the picture of a bearded man sitting cross-legged in front of an entrance to a cave or high on a mountain top. Climbing the mountain and reaching him is part of the arduous journey toward self-fulfillment, self-improvement. Once we find him we ask, "What is the meaning of life?" or "How do we achieve peace in ourselves and our lives?" This all-knowing man tells us the answers are "inside ourselves" and tells us to go and contemplate. I don't know if that answer was worth the journey!

YouTube - How to meditate

A video over meditation, how to meditate.

Related articles by Zemanta:

• Life in the fast, yet meditative, lane?
• Getting The Facts About Stress Relief Meditation
• Cultivating Silence in Your Daily Routine
• Overwhelmed

Yoga Basics: Sun Salutation

Image via Wikipedia

Sun Salutation Yoga has a good list of benefits that can be had from the Sun Salutation.

To list some of the benefits of Suryanamaskar:

• Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia.
• Strengthens abdominal muscles.
• Thoroughly ventilates the lungs, and oxygenates the blood.
• Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases.
• Tones up the nervous system and improves memory.
• Promotes sleep and calms anxiety.
• Normalizes the activity of the endocrine glands - especially the thyroid gland.
• Refreshes the skin. Prevents Skin disorders.
• Improves muscle flexibility.
• In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pectoral muscles.
• Suppresses menstrual irregularity and assists in easy childbirth.
• Prevents loss of hair and graying.
• Helps reduce fat.
• Reduces abnormal prominence of the Adam's apple.
• Eliminates unpleasant smells from the body.
• Lends grace and ease of movements to the body.
• Revives and maintains the spirit of youthfulness.
• Broadens chest and beautifies arms.
• Makes the spine and waist flexible.
• Produces health, strength, efficiency and longevity.

Yoga Basics: Sun Salutation A | LIVESTRONG.COM

The yoga Sun Salutation pose is a great way to start the day. Proper breathing is very important when executing this yoga pose. Learn yoga basics from a professional fitness trainer in this video on health and fitness.

Related articles by Zemanta:

• Back to Basics: Sun Salutation B
• Bikram Yoga- Some Like It Hot
• Back to Basics: Sun Salutation A

Build a Video Workout

FitnessMagazine.com - Build a Video Workout

It's easy, fast, fun, and best of all, it's FREE! In just 30 seconds you can create your own video workout to target your trouble spots and fit into your schedule. Plus you can use the equipment you already have (or none at all!)

I ran across this website completely by accident and decided to give it a whirl. I set up an account and made my first video in less than 5 minutes. The exercises were well explained even if the music was a bit bland. After the first time or two, I would probably turn off the music to the video and just follow along with the exercises while my own music plays. It's a great tool. Check it out!

Related articles by Zemanta:

• Build Your Own Video Workout Routines
• Staying fit on the cheap

Warm Up or Beginner's Workout?

Image via Wikipedia

Image via Wikipedia

I was reading an article about the proper way to exercise. It goes something like this:

Cardio (3X A Week)
5 minutes warm up (brisk walking, jump rope, etc)
30 minutes cardio (running, swimming, etc)
10 minutes cool down (stretching)

Weight Training (2X A Week)
5 minutes warm up (brisk walking, jump rope, etc)
30 minutes weight training (free weights, machines, etc)
10 minutes cool down (stretching)

The first thing that struck me about this list is that it must be an ultimate goal, not an outline for a beginning exerciser, because there is no way I'm going to be able to do any of this. Jump rope for 5 minutes? As a warm up? I can barely jump rope for 2 minutes total exercise for the day! (Yes, I know I'm woefully out of shape.)

To be honest, it looks like a fine regimen, but for someone like me, that can barely make it through a walk in the park without sitting down, it's discouraging.

I'll keep the list, but for now I'm going to put it away, out of sight. I can't aspire to that right now. I'm going to hyper-focus my goal to just this month and see what I can do. For this month, my goal is to build up my endurance to be able to exercise at 60% of my maximum heart rate for 15 continuous minutes. For me, that would equal 5 minutes of warm up, 5 minutes of cardio or strength training, and 5 minutes of cool-down stretching.

Related articles by Zemanta:

• Good for the Heart Exercises
• I Tried It: Shape's "Drop 10 Pounds This Month" Circuit Workout
• Fit's Full Body Circuit Workout
• The 7 Deadly Workout Sins (via Diet & Fitness Blog)

My Setup

Image via Wikipedia

I have a home gym. A mini one anyway, but sufficient for anything I anticipate I'll need. It consists of:

1. A weight bench and free weights. This was purchased in like new condition locally for $30 from a personal ad on Craigslist. These things are often on sale at yard sales also. There is really no need to pay full price for one if you can wait for a good deal.
   
2. Several bars to use with the weights. I have long bars and wavy bars and small bars that you hold in your hand. I don't know what any of them are really for, but I suppose I'll learn how to use all of them later.
   
3. Barbells. I have an eclectic collection. Some are vinyl coated, some are galvanized. I have a set of 1 lb weights, 2 lb weights, 5 lb weights, 10 lb weights, and an extra chipped up 10 lb weight that I'm not even sure where it came from. Most of these I've gathered from Walmart over the years.
   
4. A jump rope. I really wanted a plastic speed rope, but I only had a few dollars so I purchased a cheap $2 nylon rope from Walmart. After a few uses, I've realized that it will work for a short while, but it's awkward and not easy to use. Upgrading my jump rope is one of my rewards.
5. A jingle coin belly dance scarf. I like to bellydance, what can I say? It's a great workout for the abs and thighs. I do it on occasion for fun, but since I like it so much I'm going to incorporate it into my normal routine. I'm just not going to let anyone watch me yet because the coins aren't the only thing that jiggles!
   
6. Stretch bands. These look like gigantic rubber bands but they are very strong. I pulled a muscle in my shoulder the last time I played with them. I've never used them to actually work out.
7. Balance ball. Mine is a large green one that I actually used when I was pregnant. I haven't used it since.
   

I re-located all of the exercise equipment in my office, where I spend the greater portion of my day. I installed Workrave on my computer to remind me (and sometimes force me!) to take a break. I intend to use these breaks to take care of "hard" housework and do some light exercise.

Some items I intend to purchase in the future are:

1. Chin-up bar. I have a high doorway I would like to install one of these in. I have next to zero upper body strength and I think this would help.
2. Yoga mat. My office has a carpeted cement floor, so the floor is much to hard to do exercises like crunches on. If the exercise requires putting any part of my body other than my hands and feet on the floor, it will have to wait until I can get a foam mat so I don't risk bruising.
3. Pedometer. I have no clue how many steps I take each day, but I'm pretty sure it's no where near 10,000.

I do not have (and don't plan on getting):

1. A treadmill, elliptical machine, bowflex, rowing machine, or [enter other single purpose machine here]. I had a treadmill in my office up until a few weeks ago. I gave it away. I found that it hurt my knees and ankles where running outside did not. All of these machines would take up too much room in my office. I'd rather have the open space for dancing.

Related articles by Zemanta:

• Addictions
• Find Cheaper Exercise Equipment Through Move-Out Sales [Saving Money]
• Pilates During Pregnancy?
• 3 Printable Workouts