EXERCISE AND FITNESS

YOGA

a) Yoga should preferably be done under expert supervision 2-3 times per week. b) In case you know Yoga, we suggest that the following 'asanas' be included in your programme. c) Each Yogasana is repeated 2-3 times except serial Nos. 1, 14 & 15. d) Persons with back problems should avoid serial Nos. 2, 4, 10 & 12. e) Persons with Cardiac problems, HBP, etc. should avoid serial 4 and 5. f) This programme will not only keep you fit, but is also beneficial for those persons who have high B.P., respiratory problem, mental strain, head - aches, digestive ailments, back problems, joint problems, etc.

 

STANDARD YOGASANAS

1 . Stand warm up for Pawan Muktasana series. 2. Suryanamaskar (Sun Salutation) Effect - on full body including heart and circulation. 3. Ardh-halasana (30, 60, 90 degrees, double leg raises) Effect - on abdomen, legs, back reproductive organs. 4. Sarbangasana (Shoulder stand) Effect - on brain, nervous system, thyroid, circulation. 5. Halasana (Plough pose) Effect - on spine, nervous system, back, lungs. 6. Matsyasana (Fish pose) Effect - on chest, neck, thyroid, lungs. 7. Bhujangasana (Cobra pose) Effect - on lower back, reproductive organs, lungs, spine, chest, abdominal organs. 8. Salabhasana, (Locust pose) Effect - an buttocks, legs, hips, constipation, gas, digestion, etc. 9. Dhanurasana (Bow pose) Effect - on abdomen, digestion, legs, back. 10. Naukasana (Boat pose) (V sit-ups) Effect - on spine, abdomen, chest, etc. 11. Bakrasana (Half spinal twist) Effect - on spine, fat on waist, gas, digestive organs. 12. Paschmottasana (Sitting toe touch) or Padahasatasana (Standing toe touch) Effect - on digestion, spine, legs. 13. Trikonasana (Triangle) Effect - on spinal nerves, waist, digestion. 14. Pranayama (Deep breathing) 10 rounds each. a) Anulome / Vilome - alternate nostril breathing, and b) Kapalbhatti. . - belly breathing Effect - on lungs and respiratory system. 15. Shavasana (Corpse pose) - as often as required. Effect - on physical / mental relaxation.

YOGASANAS

	GYM EXERCISES / WEIGHT TRAININGWeight training is basically for strengthening and building up the muscles. An all-round programme must have some stretching and cardio-vascular exercises as well. In addition, weight training loads the bones thereby strengthening and protecting against osteoporosis. The points to keep in mind in weight training are as follows: 1 The ideal weight training schedule is on alternate days i.e. 3 days a week with a complete rest on weekends. 2 The systems of training different muscle groups on different days, may be good for competitive sportsmen. The best system for non-competitive sportsmen is to exercise the entire body in each session. The major muscle groups are: Upper body - Shoulders, Arms, Chest and Lower body - Back, Abdomen, Legs. 3 Suppleness and stamina can also be built up through weight training by following a body builder-type schedule. Weights are also used to stretch muscles, build muscular endurance and cardiovascular stamina by repeating each exercise by using lighter weights with more repetitions. 4 If repetition are too easy, the weight used is too little. And in case it is not possible to complete the repetitions, it means the weight carried is too heavy. 5 A repetition is one complete exercise movement from the starting point to finish and then back again to the starting point. A set is a group of repetitions of the same exercise. Therefore, for the upper body 8 repetitions is one set. For the lower body, 15 repetitions forms one set. 6 We prescribe three sets of exercises for each muscle group. However, several systems of weight training prescribe different repetitions as well as different sets. Read more ::http://mrishaanshareef.blogspot.com/2010/03/complete-health-guide.html A Complete Health Guide posted by எம்.ரிஷான் ஷெரீப் at Read full artileM.RISHAN SHAREEF COLLECTION OF ARTICLES. - A Complete Health Guide