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ellyssianAmazing. Nearly 12 hours after working out, and breathing is still good. The initial 10-15 minutes afterwards I am gasping a little, but not bad enough for a rescue inhaler. For each of the three days we've done the 45 minute practice, though, I've definitely felt major breathing improvements, each lasting longer than the previous one. First day, I needed a rescue inhaler hit in the morning; second day, noon; third day, not at all yet, probably not until the ride home. I think the changes we made to the program this week have gone beyond the boundary of just warming up and are actually getting things moving.
Of course, given the 10-15 minutes breathing difficulty, we're keeping mostly the same numbers for next week - only a couple minor things of minor things added in: knee rotation from tae kwon do and a few very simple ones for our off-day 30 minute yoga practice. For us, very simple = corpse pose and lion pose; we'll fill out the 30 minutes with some basic stretches and qigong, reducing the non-yoga stuff as we get up to speed - although the speed is definitely first gear: yoga for this first chart doesn't go much beyond sun salutations and a handful of other minor bits, with no asanas.
Well, I suppose, technically, the corpse pose and lion poses are asanas - but the one you lie down, keeping as much symmetry as possible, and breathe; with the other, you kneel and imitate, say, the New York Library's lions, except you're doing far more strenuous stuff like rolling your eyes back and sticking your tongue out as you breathe out (make sure you keep it in a "U" shape!)
Of course, breathing better being a key objective, these initial poses where the *only* challenge is breath weigh in as far more important than the others - as breathing improves, however, the different aspects of the more challenging asanas - even the basic ones - will become more and more important.
Of course, given the 10-15 minutes breathing difficulty, we're keeping mostly the same numbers for next week - only a couple minor things of minor things added in: knee rotation from tae kwon do and a few very simple ones for our off-day 30 minute yoga practice. For us, very simple = corpse pose and lion pose; we'll fill out the 30 minutes with some basic stretches and qigong, reducing the non-yoga stuff as we get up to speed - although the speed is definitely first gear: yoga for this first chart doesn't go much beyond sun salutations and a handful of other minor bits, with no asanas.
Well, I suppose, technically, the corpse pose and lion poses are asanas - but the one you lie down, keeping as much symmetry as possible, and breathe; with the other, you kneel and imitate, say, the New York Library's lions, except you're doing far more strenuous stuff like rolling your eyes back and sticking your tongue out as you breathe out (make sure you keep it in a "U" shape!)
Of course, breathing better being a key objective, these initial poses where the *only* challenge is breath weigh in as far more important than the others - as breathing improves, however, the different aspects of the more challenging asanas - even the basic ones - will become more and more important.
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Date: 2006-03-03 01:54 pm (UTC)(no subject)
Date: 2006-03-03 03:57 pm (UTC)The Nittany lions are just a paw mark.
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Date: 2006-03-03 09:19 pm (UTC)Surprising Best Drink for Working Out
This may seem disgusting, but the next time you finish a sweat-inducing workout at the gym or a hard run in the neighborhood park, skip the sports drink. Reach for a tall, icy cold glass of chocolate milk to refuel your muscles. Yes, milk.
A new study from Indiana University concludes that athletes who drink chocolate milk after an intense bout of exercise are able to workout longer and with more power during a second workout, compared to athletes who drink commercial sports beverages.
"Our study indicates that chocolate milk is a strong alternative to other commercial sports drinks in helping athletes recover from strenuous, energy-depleting exercise," said co-author Dr. Joel M. Stager, professor of kinesiology at IU. "Chocolate milk contains an optimal carbohydrate to protein ratio, which is critical for helping refuel tired muscles after strenuous exercise and can enable athletes to exercise at a high intensity during subsequent workouts."
The study: Nine cyclists biked until their muscles were depleted of energy, rested four hours and then biked again until exhaustion. They did this three separate times. During the rest period, the cyclists drank one of three beverages: low-fat chocolate milk, a traditional fluid replacement sports drink or a carbohydrate replacement sports drink.
The results: During the second round of exercise, the researchers found that the cyclists who drank chocolate milk during the rest period were able to bike nearly twice as long before reaching exhaustion than those who consumed the carbohydrate replacement drink and just as long as those who consumed the fluid replacement drink.
Why? The researchers theorize that the combination of carbohydrates and protein found in chocolate milk is what helped enhance the cyclists' performance and suggest that flavored milk may be an optimal beverage for refueling muscles after exercise. In addition to its ideal combination of carbohydrates and protein, flavored milk contains seven other essential nutrients that are important for an athlete's health, including bone-building calcium. No other sports drink contains the nutrient package found in flavored milk. Chocolate milk is also cheaper than commercial sports drinks.
The study findings were published in the International Journal of Sport Nutrition and Exercise Metabolism.
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Date: 2006-03-04 02:37 pm (UTC)(no subject)
Date: 2006-03-05 12:07 am (UTC)