Endurance is defined as the ability for a person to exert themselves over a long period of time.
Interestingly, this term can be used in either anaerobic or aerobic exercises, so the actual meaning of “long’ can vary from activity to activity.
It can be minutes for high intensity anaerobic exercise, hours or even days for lower intensity.
Interestingly training for endurance can compromise the ability to exert strength.
The body reacts to the needs of most endurance training by lightening the load, which for the body may mean losing some muscle. This can be offset by doing resistance training like weight lifting along with endurance training.
Basically endurance exercise or endurance training consists of performing low to medium intensity exercises for long periods of time. Exercises like jogging or running several miles are ideal.
The distance of the jog or run can vary considerably depending on the endurance goals of the individual or the demands of the particular sport.
Other methods of building endurance include riding a bicycle (stationary or otherwise), or swimming. Aerobic exercise can also build endurance.
Physical endurance is very different from other forms of physical stress in that it is not merely muscle fatigue and cardiovascular stress that force the effort to stop.
The need for sleep, the buildup of waste chemicals like lactic acid, the depletion of glycogen and the loss of other needed chemicals, physical injury, or even psychological failure can take a toll. These are all additional hurdles that the endurance athlete must conquer.
Endurance is defined as the ability for a person to exert themselves over a long period of time.
Interestingly, this term can be used in either anaerobic or aerobic exercises, so the actual meaning of “long’ can vary from activity to activity.
It can be minutes for high intensity anaerobic exercise, hours or even days for lower intensity.
Interestingly training for endurance can compromise the ability to exert strength.
The body reacts to the needs of most endurance training by lightening the load, which for the body may mean losing some muscle. This can be offset by doing resistance training like weight lifting along with endurance training.
Basically endurance exercise or endurance training consists of performing low to medium intensity exercises for long periods of time. Exercises like jogging or running several miles are ideal.
The distance of the jog or run can vary considerably depending on the endurance goals of the individual or the demands of the particular sport.
Other methods of building endurance include riding a bicycle (stationary or otherwise), or swimming. Aerobic exercise can also build endurance.
Physical endurance is very different from other forms of physical stress in that it is not merely muscle fatigue and cardiovascular stress that force the effort to stop.
The need for sleep, the buildup of waste chemicals like lactic acid, the depletion of glycogen and the loss of other needed chemicals, physical injury, or even psychological failure can take a toll. These are all additional hurdles that the endurance athlete must conquer.
If you are serious about your sport, and want to play the best you are capable of, then off-season basketball workouts are not a choice – they are a necessity.
You need to maintain your fitness, strength and skills throughout the off-season, so that your game will continue to improve.
If you want to develop your game, then basketball workouts are for you.
It doesn’t matter what your age or level of play, your position or skill level, you must use good techniques in your basketball workouts in order to make the most of each workout to improve and become the best player you can be.
Your commitment to your workouts, the effort and time you put into them, will all work together to give you the best results.
Your individual basketball workout needs to have two different components. Firstly, you have the cardio and strength training part that is essential to your success.
You need to have the strength and endurance to play games effectively throughout the season. Secondly, you have the ball skills part of the workout because without these you won’t be a useful and successful member of your team.
Here are some tips for getting the most from your individual basketball workout:
Understand that skills develop gradually over time, with consistent practice and effort. Don’t expect to see fast results; that is unrealistic.
Plan your workouts – have a time limit, know what you are going to do at each basketball workout and stick to it. Having completed your goal for the day, you are free to go off and do other things, knowing you have done what you set out to do.
Make your workout mimic a game with short bursts of activity. Basketball is not a marathon type of sport; it is more like interval training, so structure your workout skills training in the same way.
Your individual basketball workout needs to focus on both your weaknesses and your strong points. Continue to develop your good moves while you work up the skills that are not your best.
Keeping a training journal is a great idea. It keeps you focused, allows you to record results, what worked well and what didn’t, and gives you a way of keeping track of your progress.
Keep in mind that skills development is gradual; very few people get straight to being able to do a skill. You need to go through the learning steps to acquiring any skill. Don’t get discouraged; hang in there and you will break through and succeed.
Train your mind as well as your body. You need to be able to make smart decisions on the court by anticipating, seeing opportunities and making snap decisions. As you go through your individual basketball workout, keep your mind active, work with imaginary plays and train as if you were in a game.
Use these tips to develop your basketball workout and make your off-season training sessions the key to your on-going improvement on the court.
Yoga pose works on your mind and body and makes your body lighter and healthier.
Yoga pose helps in supply of blood to brain and various parts of the body.
Your body becomes purified and you become healthy and conscious.
Some of the yoga poses are described here.
Lotus pose (padmasana): Lotus pose requires crossing your legs while keeping your back straight. Sit down on the floor with legs stretched and keeping your palms down. Hold your right foot and put it on the left thigh until it touches the hip joint. Similarly, hold your left foot and put it on the right thigh until it touches the hip joint. Keep your hands upwards or downwards.
This pose has lot of benefits such as increasing attentiveness, stimulating body parts, relaxing effect and increasing awareness. It also develops in maintaining good body posture.
Easy pose (sukhasana): Easy pose is a comfortable seated position for meditation. Sit on the floor by crossing the legs and placing the feet below the knees. Place your palms facing up on the knees. Press your hip bones down in to the floor. Drop the shoulders down and back and press the chest forwards. This pose is used to open the hips and strengthen the spine.
Yoga pose (yogasana): Yogasana requires sitting and crossing your legs. Put your hand behind you and hold the left wrist with right hand. With deep breath slowly bring your forehead and nose in contact with the floor. Exhale as you lower your head. Keep your head on the floor for about ten seconds and rise up slowly breathing in as you reach the initial position.
Hero pose (virasana): sit on your heels and legs underneath you. Keep your knees together, lift the buttocks and move your feet apart placing them on either side of the buttocks. Place your hands on the thighs, palms facing up. Sit straight, relax your shoulders and face muscles.
Corpse pose (shavasana): Lie down quietly on the surface on your back. Rest your hands at your sides and keep your palms facing up. Make your mind clear. Take long breaths with your mind in relaxed condition.
Bow pose (dhanurasana): Lie down on the stomach and reach back and grasp your ankles and inhale. Lifting your legs, head and chest, arch the back into a bow. Retain your breath, exhale and lie flat. Repeat it four to five times.
Wind relieving pose (pavana muktasana): This pose can relieve unwanted gases from your body. The excess gas would be removed from the stomach and the digestive system will be improved. Lie down on your back. As you inhale, bend your knees. Wrap your hands around right leg and press it to your chest. As you exhale release the leg. Raise your chin to your knee, breath and relax. Repeat the same procedure with the left leg.
Yoga poses are very effective and they have many benefits:
It helps in reducing the weight loss and illnesses and makes your body healthy.
It massages the internal organs of the body.
It increases the flexibility of the body.
It helps in reducing health problems such as arthritis, backache and digestive problems.
Yoga is an integrated means of synchronizing mind, spirit and body and is an essential way of life.
Yoga is an ancient Indian body of knowledge that dates back more than 5000 years ago.
The word “Yoga” came from the Sanskrit word “yuj” which means “to unite or integrate.”
Yoga is an art and takes into consideration your mind, body and soul in reaching divinity. Your body must be purified and strengthened through various practices.
Yoga focuses on harmony and body. The aim of yoga is to strike the balance between mind and body to attain self-enlightenment.
To achieve this, yoga uses breath, movement, relaxation, meditation and posture in order to establish a healthy, balanced and lively approach to life.
Yoga offers various modes of effective physical therapy that can help alleviate painful conditions such as stiffness of neck, improved blood circulation, arthritis, constipation, back and feet, improving respiratory conditions, increasing lung capacity and relieving insomnia.
The basic idea of yoga is to unite the individual or atma soul with universal or paramatma soul. By cleansing your mind and controlling your thought process, you can return to that primitive state when you are nothing but a part of the divine self.
The three main aspects of yoga are:
Asanas or poses:
The various poses of yoga give your body flexibility, strengthen the muscles and reduce the fat. Many asanas are aimed at improving the blood circulation and functioning of specific organs in your body.
Pranayama or breathing:
Pranayama is the important aspect of yoga which purifies the subtle energies flowing through the body. The breathing techniques of yoga are an effective tool to energize, harmonize, calm and tranquilize the body and mind. All poses are to be properly coordinated with exhalation, inhalation and holding of breath.
Meditation:
Meditation is a way to control the mind’s restlessness. Regular meditation trains your mind to be calm, relaxed and detached. It is extremely helpful in stressful situations. It controls overreaction, losing temper and emotional outbursts.
Meditation and pranayama have capacity to reduce the stress inducing hormones. It restores calm, promotes positivism and encourages patience. It will keep you fresh and rejuvenated both physically and mentally.
The aim of yoga is knowledge of the self. Yoga outlines methods of achieving this.
eternal vows or yamas
observances or yamas
yoga postures or yogasanas
breath control exercises or pranayama
withdrawal of senses from distractions outside the world or pratyahara
concentration on an object, place or subject or dharana
continuance of this concentration meditation or dhyana
ultimate stage of yoga meditation or samadhi
Benefits of Yoga:
There are numerous benefits of yoga. Some of the benefits of yoga include improvement in mental health, anti-aging, development of personal and social values, increase in knowledge and wealth, balance and flexibility of the body. Yoga also helps in improving sexual life, weight loss, and strength.
Yoga is a good way of relaxation. It can ease the tension building in your muscles and joints without experiencing overexertion and fatigue. Yoga makes you look younger. Yoga provides inner peace and radiant health.
Healing benefits of yoga are enormous that you feel better at the end of recovery. Yoga enhances your understanding of life. Yoga changes your perspective about life.
You can see positive effects of yoga as you practice it. The sense of feeling good envelops around you.
The driving force of yoga is aimed at monumental, life changing discovery of who and what you actually are. Yoga gives you the strength to unravel the truth with which you will begin to live with security, confidence and inner psychological peace. Yoga changes your life.
Before starting yoga remember these points:
If you want to enjoy don’t push too hard. You may hurt yourself in the process.
Know your body limits and workout.
It is recommended to start with a yoga teacher.
consult a health care professional before starting the yoga exercises if you have any medical conditions
You are overweight and want to lose weight by following a diet plan? But is diet plan enough for losing weight?
If you want to be fit and healthy and aiming for weight loss, following diet is not the only way.
Along with diet, you have to plan exercise workouts to keep yourself health and fit.
You have to plan exercise workouts time schedule and diet plan with low fat and cholesterol foods.
Your body requires fat, cholesterol, calories and carbohydrates. You have to take limited amounts of these things.
Along with these you have to do exercises to control fat, cholesterol, carbohydrates and calories.
Many people plan for healthy living only with diet. They don’t plan for exercise workouts. Every one has their limitations to plan for exercise. Some of them may be busy with their work schedules, some of them feel very weak to workout and some of them may be suffering with one or the other diseases. You consult your physician about your problems so that they can suggest a healthy plan with diet and exercise.
On an average, a person consumes 2400 calories per day. Some of them exceed the amount of calories consumed per day. Based on the amount of calories consumed, you have to spend the calories by doing physical activities. If your metabolism is slow, you cannot burn the required no. of calories which are consumed. If you are fit and healthy, then you don’t find it difficult to burn those calories.
To function your body properly, calories are needed. The number of calories required for a person is determined by energy levels. The Basal Metabolic Rate determines the energy levels and the amount of calories required for an individual. The calories are burned by pumping of blood, respiration and body temperature.
Body fats are required for the body as it makes your body to function properly and fat is the percentage the body contains. Your body contains ten percent of fat in your weight. Suppose if you weigh hundred, ten percent of it is fat.
Fat controls the temperature of your body and insulates the tissues and organs as it is the chief supporting system for your body to work properly.
Carbohydrates are nothing but sugar and starches. There are two types of carbohydrates: low fibered carbohydrates and high fibered carbohydrates. High fibered carbohydrates cannot be easily digested as low fibered carbohydrates. Low fibered carbohydrates include tomatoes, squash, cereal and grain. Broccoli is the high fibered carbohydrate but it is useful in reducing diabetes, arthritis, cancers and hypertension.
There are two types of cholesterol: LDL cholesterol and HDL cholesterol. High amount of LDL cholesterol and low amount of HDL cholesterol are bad for your health. LDL cholesterol is considered as bad cholesterol and HDL is considered as good cholesterol.
You have to reduce bad cholesterol and take only the good cholesterol which is required for your body. If you are consuming red meat, eggs, margarine, then you are consuming bad cholesterol. Cholesterol is produced by the body naturally. But if you are consuming excess cholesterol again, it enters into your digestive system, passes through circulatory system and finally reaches the blood. When it reaches the blood, it will cause the artery walls to clog and leads to heart attack.
If you think that burning calories help you lose weight, it is not correct. Because if you burn calories and consume more amounts of fats, carbohydrates and cholesterol, you cannot lose weight, instead you gain weight.
So watch your diet how much amount of fat, carbohydrates, calories and cholesterol you are consuming. Along with diet, you have to plan regular exercise workouts. Without workout, the fat will store in your body and make you overweight and unhealthy. Therefore both diet and exercise are necessary to stay fit and healthy.
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