Exercise – Page 2 – Skip Jennings

How ‘House Music’ has influenced workouts, exercise classes and yoga classes.

I love listening to house music during my workouts. It gives me energy and pushes me to go further.

By definition, “House music” is a genre of dance music with broad range of percussive electronic sounds, mechanical beat and deeper baselines created by DJs from Chicago’s underground culture in the early and mid 1980’s.

The electronic mix of House music gets the brain excited and makes you want to move. The beat gets your heart pounding and motivates you to keep going. House music has transformed the boring and mundane workout classes to high energy dance hall training events. The creative process of syncing beats of House music has also grown its popularity in the yoga community. DJs supply the soundtrack which varies from soft ambient sounds to electronic mix. The vibration of sounds helps students to dive into a challenging movement or pose and motivates them to move freely.

In general, music takes you into places you may not normally go.

Good ways to make things better, and will help with back pain.

I know that back injury can sometimes be triggered by simply bending down to pick up a pencil or a violent sneeze, and the back gives out. For many, injury can also be caused by strenuous activities or lifting heavy weights. Whatever the cause may be, back pain is no joke. Luckily, there are various exercises to strengthen the lower back that can help alleviate the pain and also strengthen the core, leg and abdominal muscles.

Yoga therapy is a growing field and scientific evidence has begun to emphasize its efficacy. I have found that Yoga is as effective as standard physical therapy for treating moderate to severe chronic low back pain. Yoga incorporates stretching and relaxation which reduces the tension in stress-carrying muscles. It promotes good posture, balance and body alignment, which helps to maintain the natural curvature of the spine, which is an important factor in reducing or avoiding low back pain.

Tai Chi, Chi Gong – The Art of Slowing Down

Tai Chi (Tai ji quan) is an ancient Chinese form of martial art that is now widely used for health benefits and wellness. The concept of tai ji refers to the yin and yang – two halves that together complete wholeness. It is a series of low impact, gentle slow motions, taking small steps, focusing your attention as in some kind of a meditation, while you breathe deeply and naturally.

Chi Gong (Qi Gong) is an ancient Chinese form of mediation/exercise. The concept of Qi means air or breath as in life giving force, or vital energy. Gong means work or disciplined manner.

The benefits of mind-body practices and exercises are becoming more evident from scientific researches. Mindfulness mediation have been found to reduce stress, anxiety and depression, treat eating disorders, contribute to cell longevity, reduce inflammation-related genes, improve mood and sleep quality.

Benefits of Morning Walks in Nature

Human beings find nature essentially interesting. Our affinity toward nature is genetic and deep rotted. When we look at the beauty in nature such as the expanse of the sea, the prominence of a mountain, the pigments in fruits and flower, we are dazzled by overwhelming feelings of wonder, amazement and awe. A walk in the woods or a stroll by the beach on a chilly early morning while the ocean breathes, the whispering waves can awaken our innermost thoughts and feelings of happiness and peace. Just by being outdoors and using all senses to appreciate nature and absorb the pleasant sensations surrounding us can help us feel more lively and be in a state of calm relaxation.

Nature walks are uplifting and energizing. It is also calming and sedating It helps reduce the diastolic blood pressure, heart rate and lowers the stress hormone cortisol. Being in nature is a place to reflect, discern, plan and exhale from the stress of life. Studies have shown that people living close or spending time in natural green spaces have better mental health, physical and spiritual well-being.

Healing the Body – Acupuncture, Massage, Chiropractor, Foam Rollers

The theory and practice of acupuncture originated in China. It is a form of treatment
that involves inserting very thin needles through a person’s skin at specific points to
various depths with the aim of balancing the extremes of “yin” and “yang” energy forces
said to flow through pathways in the human body. Sometimes the needles are heated or
stimulated with electricity after insertion. Acupuncture points are seen as places where
nerves, muscles and connective tissues can be stimulated, which increases blood flower
which at the same time triggering the activity of the body’s natural painkillers. The
frequency and number of treatments differ from person to person. Benefits of
acupuncture range from Muscoloskeletal problems to headaches, reduce stress, anxiety,
chronic pain, depression, and infertility.

Chiropractic care focuses on disorders of the muscoloskeletal and nervous systems, and
the effects of these disorders on general health. Most chiropractors seek to reduce pain
and improve the functionality of the patient by using a variety of non-surgical treatments,
called “manipulation or adjustment.” An adjustment is given mainly to the spine by
applying a controlled, sudden force to the joint to increase the range and quality of motion
in the area being treated. In addition to adjustment, most chiropractors also massage
therapy, heat and ice packs, ultrasound, electrical stimulation or TENS (transcutaneous
electrical neuromuscular stimulation), magnetic therapy and rehabilitation home
exercises. These treatments are commonly used in helping to decease or eliminate pain.

Foam Rollers are long and cylindrical used for self-massage, soft tissue mobilization,
improve muscle flexibility and tightness, decrease lactic acid, warming up your muscles
and promote good posture. By using your body weight, you apply pressure through your
muscles by rolling slowly in order to regulate the muscle tightness in that spots that
needed it. You have complete control of where and how much pressure to use. However,
if you experience any pain, immediately stop performing the exercise.

Working Out When You Are In Your 40’s And 50’s (Tips And Guidelines)

It is a known fact that engaging in regular exercise programs has great health benefits, regardless of age, sex or physical activity. Being active boosts good cholesterol and decreases the bad ones, which keeps the blood flowing smoothly, decreasing the risk of cardiovascular diseases.

As we get older, our needs and goals change. There are tips we can use as we get older to ensure we stay safe and pain-free with our exercise and strength training routines and to maximize our efforts.
These tips may be more applicable to people working out in their 40’s and 50’s.

1. Perform a general warm up, low impact activities such as using a stationary bike or other
cardiovascular equipment, for at least 30 minutes, or until you break a light sweat.

2. Take time to prepare your body for the work it is about to do. If you are using light or
heavy weights, gradually increase sets as you can handle.

3. Listen to your body and use exercise routines, variations and tools that feel best to you. If something causes discomfort or pain, don’t continue or switch it out for something else until you feel better. Adjust your routine when necessary.

4. Know your limitations and work around them.

5. More importantly, make it a healthy and fun lifestyle.

Strength Training Using Weights

Strength Training and muscular strength are just one component of physical fitness. Strong muscles are essential for supporting the skeleton and enables ease of body movement, good posture, decreases risk of injury, and overall performance of everyday activities.

Strength training is beneficial if your muscles are weak. It can help make you stronger and improve your balance and flexibility. Strength exercises work your muscles by using resistance like dumb bells, resistance bands, weight machines or your own body weight. This type of exercise increases lean muscle mass, which is vital for weight loss or weight maintenance because muscle burns more calories that other types of tissues.

Most physical activity guidelines recommend doing strength training exercises at least two to three days per week. The major muscle groups in the body that requires training include the legs, hips, back, chest, abdomen, shoulder and arms. Start with a low weight, you may even use your own body for resistance, and slowly build up as you feel stronger.

Move More, Eat and Stress Less

Being physically active, eating a balanced diet and drinking lots of water promote overall good health and mental well-being. Stress affects us all. It’s an automatic response when the body feels or thinks it is under attack, releasing hormones and chemicals to prepare the body for the physical action. When trying to manage stress, do not use the band aid approach.

Doing 30 minutes of walking everyday can boost your mood and reduce stress. Take a moment to stand up and stretch the muscles that store tension. Eating the right foods such as avocados, fatty fish, whole grains, lean protein, handful of nuts, citrus fruits, a mug of warm milk or herbal tea can actually help reduce stress, improve cognitive function, lower blood pressure levels and offer a major benefit to cardiovascular health.

Modern life is so busy. Whatever you do, find an activity that you enjoy, whether its hiking, playing basketball or a meditative meander down the park, eat well and live life to the fullest.

Identify Your Goals For Your Fitness Practice

The start of a new year is the perfect time to turn into a new leaf, which is probably why so many people create a list of their New Year’s Resolutions. It’s a fresh start — an opportunity to get rid of bad habits and start anew. Your fitness routine tops the list of new year’s resolutions.

In the realm of fitness, deciding on which program to follow can be confusing and quite overwhelming. The internet and social media have inundated us with information about health, fitness and weight, and we sometimes find ourselves questioning if one is better than the other, or if it is just a trending fad. It is important to identify your fitness goals.

(1) Select a program specific to you and your lifestyle; (2) have a written schedule on the best time to do your exercise routine; (3) implement a program geared towards your personal vision so you can focus on the process instead of the outcome; (4) keep reminding yourself that you are a priority and you alone will reap the benefits; and (5) be realistic as possible and don’t over think it. Taking on too much all at once can be daunting, but focusing your effort on one specific goal makes keeping a resolution much more achievable.

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I’ve developed three AMAZING systems below that can be done anytime at your place from anywhere. All challenge your muscles in different ways to keep your body fresh and energized. Each system is designed to help you slim your waist line and gain core strength in less time.

Cardio Zen (Intermediate and advance)

Cardio Zen is an interval class incorporating H.I.I.T. (High Intensity Interval Training) and Yoga. Your balance will be challenged experiencing a complete holistic experience.

Yoga with Skip (All levels)

For alignment, balance, strength, power, flexibility, detoxifying organs, calming the mind and connecting to the inner self.

Meditations (All levels)

Discover who you truly are! Recognizing the true inner spirit is very difficult. It is because of self limitations that restrictions are felt at all: limited beliefs, view points, and goals all contribute to the constraints felt on a daily basis.

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