Try PiYo to Get in Shape

It’s the new year and time to try out fresh ways to live a better life. If you’re bored with your current workout where you endlessly walk on a treadmill to nowhere or hoist the same weights the same way every day, then PiYo might be a fun change of pace.

Never heard of PiYo? Most people haven’t. But chances are, you’ve heard of Pilates and yoga. Now the word PiYo – pronounced pie-yo – probably makes a little more sense. PiYo combines the mind and body practices of yoga and Pilates, as well as stretch, strength training and conditioning.

Pilates, which has its roots in gymnastics, focuses more on the body’s core muscles – legs, abdominals, arms, hips and back. Although yoga does build muscle and flexibility, it is serene and introspective. But if you’re like some, you may not enjoy the traditionally gentle tempo of yoga. If you’re looking for more action and activity in a workout, then this fusion of Pilates and yoga has it.

Each ‘lesson’ – as sessions are called in PiYo – integrates strength, flexibility and balance training. Certified instructors follow choreographed routines, including the music selections. And one of the best parts, that choreographed workout constantly changes, along with the upbeat contemporary music that accompanies each lesson.

As a hybrid activity, one second you’ll be doing a specific yoga pose, then morph into a Pilates pose, then do a few 3-point pushups and then on to more poses – in a non-stop fluid motion for an entire hour. If you’re having trouble visualizing it, think back to the yesteryear game of Twister, but on a yoga mat – all to exhilarating music.

So, if you’re searching for a fun way to burn calories, tone muscles and work out your entire body, look for a PiYo class at a fitness center in your area.

Sources

http://www.sideofsneakers.com/2010/08/23/piyo/

http://fitnessista.com/2011/06/focus-on-piyo/

Midlife Exercising Builds a Stronger You

Your knees may creak and your back may ache, but you still want to exercise. You know it’s good for your health, but your body just doesn’t respond the way it used to.

But exercising after you hit the big 5-0 is even more important than you might think. Regular exercise boosts your energy and can even reverse some signs of aging. It’s good for your mood, mind and memory.

Regular exercise also helps reduce heart disease, diabetes, colon cancer, high blood pressure and obesity. For those over 50, it also increases mobility, flexibility and balance.

With regular exercise benefitting basically every aspect of your health, there are special considerations if you can claim you’re a member of the baby boom generation. All you need to do is opt out of the extremes and exercise in a smarter way. And have fun doing it.

Here are 10 forms of exercise perfect for those who were born before the Beatles came to the USA.

Yoga – Yoga increases flexibility, balance, strength and mindfulness. With its postures and poses ranging from gentle to intense, you have better control over your workout. To get a more in-depth look, read our previous article featuring yoga.

Stretching – While stretching is important before any exercise, it’s a valuable activity on its own. Stretching can help relieve back pain, while boosting energy, and promoting flexibility and overall health.

Biking – Whether you’re taking in a scenic view outdoors or riding a stationery bike, biking is an all-around beneficial workout. Biking is a great low-impact cardiovascular exercise that also helps maintain muscle mass and bone strength.

Walking – Just going for a simple walk has a load of benefits. It elevates mood and builds a stronger heart. Simple ways to walk more – park farther away from your destination or stroll around the mall. For more reasons why walking is good, read our recent article featuring walking.

Pilates – This is another great low-impact, strength-building exercise that’s perfect for those in their middle years. Although similar to yoga, pilates focuses on the core muscles of the abdomen and lower back. Here’s a link to our recent article about the benefits of pilates.

Tennis – The all-around classic sport is not only fun, it’s great for your body and your mind. It helps keep you agile and alert while you quickly respond to the position of the tennis ball. It’s enjoyable to play indoors or out, on teams or with a friend.

Swimming – Swimming boasts countless benefits – from being low impact, to boosting your mood, to offering a great cardio workout. Water’s natural buoyancy allows you to target every major muscle group – back, shoulders, abdominals, legs, hips and glutes. Discover more benefits of swimming by reading our recent article.

Dance – Hard to believe that something so fun can actually be considered a workout. No matter if you like country or disco, salsa or hip hop, dancing is an enjoyable exercise that offers great aerobic benefits, along with elevating your mood.

Elliptical – Although it’s similar to running, an elliptical machine is a wonderful cross-training exercise that’s much lower impact than a treadmill. Most gyms have rows of them or consider investing in your own to use at home.

Strength Training – This is one of the most versatile ways to stay in shape. You can either use small free weights or barbells to perform a variety of lifts. Plus, small weights that can either be held or worn during any of these other activities helps build even stronger muscles.

No matter what you like doing to stay in shape, remember that any type of low-impact exercise that you enjoy will keep you staying healthy and happy for many years to come.

Source

http://www.helpguide.org/life/senior_fitness_sports.htm

Expand Your Fitness with Yoga

If you think yoga is just for the ultra flexible who can wind themselves into various poses, you might be pleasantly surprised. It really can be for everyone.

Having been practiced for more than 5,000 years around the world, currently more than 20 million Americans hit the yoga mat on a regular basis. Although it can look intimidating to watch others balance on their hands or strike graceful poses, it’s all about how much you can master – no matter what your age or fitness status.

Yoga focuses on developing a healthy lifestyle through internal awareness. Yoga’s deep breathing and meditation allow you to escape from the turmoil of your daily life and find a serene place within. It also helps you improve your strength, flexibility and balance.

With more than 20 types of yoga, there’s one ideal for you, no matter what your activity level. If you’re new to yoga, you might want to start out with Hatha yoga to learn the basic postures. Power yoga emphasizes using your own body’s resistance to increase strength. Bikram – also known as hot yoga – allows you to sweat out more toxins, as the room temperature is set to a balmy 100 degrees.

No matter which style you choose, the various postures – from warrior to downward facing dog – strengthen the body from inside out. Concentrating on the center of the body – referred to as your core – each pose reinforces muscles around the spine to improve posture.

Practicing yoga not only builds inner and outer strength, it can also improve your appearance. Holding each pose causes the muscles to lengthen, giving you a longer, leaner look. It can also help you lose weight.

Besides improving your outward beauty, it’s good for what’s inside, as well. Some of the immediate effects of yoga include improved brain power, lower stress levels and increased flexibility.

After practicing yoga for a few months, it can positively affect your blood pressure, improve your lung capacity, relieve chronic pain and help lower blood sugar levels. Building stronger bones and lowering your risk of heart disease are benefits you might expect after a few years.

So, if you’re tired of your regular workout routine and looking to build body strength, relieve stress and improve your general health, yoga might just be what you’ve been stretching for. Namaste.