Over Forty Flat Stomach Exercise Basics

Instead of going to the gym why not enroll first in a pilates instructor course to have a better understanding in exercise. I hate to break it to anyone approaching or passing the big 4-0, but the bad news is: you cannot train like a 20 year old to get a flat stomach. The good news is: you don’t have to train like a 20 year old to get a flat stomach.

In your late teens and twenties, your body was high in fat-burning growth hormone, your stress was fairly low and you could often rely on the Mom and Dad Hotel for good meals and financial help. Fast forward 20 years and you find a few changes:

• Slower recovery;
• Higher stress;
• Slower metabolism;
• Less time for training; and
• Accumulated injuries and indulgences.

It is kind of like trying to get better mileage out of an older car. You can do it. But, you have to be smart about it. In the case of your body and health, you have to be smart about your exercise, diet and behaviour.

EXERCISE

Exercise for the plus-40 crowd should focus on posture and structure for optimum function and strength. You cannot be super strong and healthy with a sunken chest, slouched shoulders and protruding gut. You might possess some “old man strength” for a short period of time, but your energy and endurance will be lacking.

Try pulling your neck back into your collar, roll your shoulders back and squeeze your shoulder blades together. You will note that your stomach naturally draws inward when your body is aligned. This is why the old soldier can appear fitter than the younger, but slouching recruit.

Obviously, when the body is aligned, you feel and breathe better. Your digestion improves and you probably do not tire as easily. So, even without burning a whole lot of calories, your weight will distribute over your body, improving your ease of movement and appearance. Posture is very important in martial arts and yoga. And you see lots more older people in those areas than say, aerobic dance.

Here is a secret to a flatter gut after forty: Always include some posture and back exercises when you train your abdominals. For starters, practice the one-legged seated stretch and standing lunge. The one-legged stretch is done by sitting on a mat with one leg straight and the opposite leg tucked in with your foot near your groin. Slowly reach your chin and chest towards your foot. Relax, take a deep breath and exhale as you stretch. Stretching one leg at a time, reduces the chance of back strain. Spend about 30 seconds per leg. Some professionals stretch for 10 minutes in each position. This stretches the hamstrings which get shortened from excessive sitting.

Avoid bouncing, jerking motions and/or reaching with your forehead as these popular movements can strain your upper and lower back.

The standing lunge is like a karate stance or fencers lunge. Stand with one leg forward with the knee bent and the other leg straight behind you. Keep the front knee above your ankle. Hold for 30 seconds and change. This movement stretches the hip flexors, which also tighten from excessive standing and sitting.

The other problem posture area is the upper back. Too much time behind the steering wheel or computer let these muscles slacken from lack of use. Train yourself to get out of the car or desk chair and move around at least every hour. Torso raises, the Pilates Breast Stroke, the yoga cobra, swimming, classical dance and martial arts all strengthen this area.

Next to posture, you must use peak effort exercises. Cardiovascular or endurance exercises are great for the heart and lungs. But peak effort exercises like isometrics, weight lifting and certain body weight exercises will boost your body’s growth hormone and bone density. Strength training is more anti-ageing than endurance exercise, though both are important. This is to say that performing squats (with or without weights), over-head presses, chin ups, body weight exercises and curls 2 to 4 times per week will slow down ageing better than jogging every day.

While long endurance sessions will burn more calories during the exercise, strength exercises will continue to burn fat AFTER the exercise. After a strength training session, your muscles are rebuilding while burning fat. Even while you are at home watching television, sleeping, etc. You can actually exercise less and get more benefits. I found this out decades ago when I ran twice a week and lifted weight twice a week. Within a couple of months, I was running a faster 1.5 mile run than the guys who ran 3 miles every day. Strength training, nutrition and rest days gave me superior performance than the guys who just plodded along every day at the same pace.

As for getting a flat stomach: here is a routine that I have used in my forties and fifties ONLY ONCE A WEEK.

1. First, work the upper back. Keeping the hips on the floor, raise your torso off of the mat. Your head should be kept straight so that you are looking forward approximately one foot. (Not shown.)

2. First, work the obliques. As these are the body’s stabilizers, they will tend to assist the other abdominal groups during an abdominal workout. You will want to tire them out so that the other abdominal groups get more work. Side-to-side movements, such as leg-overs will work this area.

3. Next, work the lower abdominals. As body builders, athletes and formerly pregnant women can tell you, this is a soft area of the body that is difficult to strengthen. Movements such as leg raises will work this area. Again, you want this area pre-fatigued so that you can really work the next stage.

4. Now work the crunch for the upper abdominals. With the other abdominal groups already fatigued, the upper abdominals have to take on most of the workload. This is like most of a rowing team suddenly stopping and leaving two members to keep rowing. The upper abdominals get far more work than if they were cruising along with the rest of the abdominal “crew”.

No more than 3 seconds rest between exercises. Move from one to the next exercise and then rest for one minute after the crunches. Then repeat for 3 sets of the whole sequence. Start with 5 repetitions and go up to 30. It is a butt-kicker but produces awesome results in about 5 sessions.

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The Benefits of Yoga to Weight Loss and to You

Some herbal treatments used in TCM Northern Beaches can act as medicines and be very effective but may also have serious side effects. Yoga is something that has been practiced faithfully for over 5,000 years. Today, there are about roughly 11 million Americans who are using it to gain access to its array of many health benefits. What are these health benefits? Some of them will be highlighted here for you to get to know personally. The benefits of yoga to weight loss and to you are endless. So, with this said, please read on to learn more about yoga and all that it has to offer on many fronts.

Yoga and Weight Loss
Yoga is something that can be used as a platform to lose weight. However, it will not work all alone. This specialized form of gentle exercise needs to be accompanied by a regimen of good diet and a healthier approach to living in general. All three together will then work hand in hand to achieve weight loss goals. Also, yoga and weight loss as a combination do work well together. This is because they can promote:

A gentle way to work out that is both inviting and personally adaptive

A safe and effective form of exercise that is non-aerobic in description

A regular means to gain more muscle strength as you go along exercising. Different yoga poses not only assist in toning and strengthening muscles. It also gives the body a more sculpted look too.

Improves digestion which will help a person to feel better health-wise. The compression and elongation of internal organs makes digestion and metabolism better.

Improves range of motion and flexibility in an individual. This, combined along with stronger muscles, can be the very thing to correct any existing postural problems. Having better posture does make one look thinner in appearance.

Yoga and Mind/Body Benefits
Yoga is something that has so many health rewards that it is unbelievable. Its trans-formative powers have potential on various levels. Nonetheless, these many advantages do extend past weight loss. They also attach themselves to the user of yoga regularly and to their life in addition. So, with this said, let us explore some of the many yoga and mind/body benefits that are made possible by yoga.

Yoga is far more than just an exercise to help one lose weight. It is also a very powerful tool in promoting the mind and body connection. The practice of breath work combined with movement is what unites the body and mind as one.

When the mind and body are in harmonization together. It creates a much heightened sense of self-awareness. This self-awareness can follow you in daily life and not just on the yoga mat. It will help you to be positive in everything you do. This means making positive diet and lifestyle choices, as well as, living life in a positive way.

Yoga allows a person to de-stress and to disconnect from the outside world. They tend to come away feeling happier about themselves and happier about everyday life.

Yoga promotes an overall sense of good well being. Good well being is everything and part of good well being is feeling good about you.

Yoga and You
Yoga can bring so many things to a person in its own way. However, one of the most important of all things that it will bring to you is this. Yoga and you become a team both on the yoga mat and in life. You choose it and it chooses to help you in the ways you need help the most. It is a very powerful gift that many do not know. Nonetheless, once they get to know it personally, their lives are blessed and changed for the better. Despite this fact, there are rules for yoga that all must follow and they are the following:

Do not attempt to learn yoga on your own. You need to have the help and guidance of someone who knows yoga as well as they does their name. So, with that said, seek out a special yoga instructor to teach you or find the right studio to attend from all the yoga studios out there.

Do not try to go past your limits and not stay within them. Talk things over with the yoga instructor before beginning any specific type of yoga. Find out if it is something you can do and perform comfortably without chances of injury happening. Do not try to do something that may prove to be too strenuous for you. Go only with the yoga routines that you are capable of doing and not beyond that.

Choose only the right yoga style that is about you and is right for you. There are some yoga styles that are suitable for beginners and others that are for those who are more advanced in doing yoga. Talk over the type of yoga style that will suit your needs the best with your yoga instructor or head of the yoga studio that you are attending to learn yoga. The yoga style that is right for you will be the yoga style that fits you and your present requirements best.

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UGG Boots for the Entire Family

It is often said that success has many fathers, while failure is an orphan. Such is the case with how to buy boots online ugg, which have been a popular style of boots for over a decade now. Though there origins are in dispute, we do know that they were developed in either Australia or New Zealand. In fact, manufactures of UGG-style boots from both countries were embroiled in bitter disputes with an American company that owned the trademark to the name UGG. The locals claimed that “UGG” was a generic term and therefore was ineligible for trademark protection. Who was right? Let us take a moment to examine the puzzling history of UGGs.

What’s in a name?

If you want to trace the history of anything, it is often best to start with its etymology. What are the origins of the word UGG? While some surmise that it is simply a shorter, catchier way to say ugly, there is ample evidence that UGG boots were once called fug boots. Worn by aviators during the First World War, flyboys called them “flying UGG boots,” or “fugs,” for short. When the boys got their feet back on the ground and civilians started following the fashions of their heroes, the boot were known simply as UGGs.

A small company called Blue Mountains UGG Boots began manufacturing the new style in the early 1930s, and by the 1950s there were several makers of UGGs in both Australia and New Zealand. One reason local companies claim they should be able to use the word UGG to promote their brands is that the term appears to be a generic one. Closely related terms like ug, ugh, and UGG have all been used to describe sheepskin boots made in either Australia or New Zealand since the early 1970s, at the latest.

While the exact origins are in doubt, we do know the name of the man who was responsible for taking UGGs global. In 1979, Brian Smith established UGG Holdings, Inc. in the United States. The former Australian surfer had been using UGGs for years, as they were a popular form of footwear with surfers Down Under.

Soon after Smith sold his company to Deckers Outdoor Corporation in 1995, the boots became a fashion trend. They first appeared on the famous feet of fashionable-conscious celebrities like Kate Hudson and Pamela Anderson, which meant they were also appearing on the covers of countless magazines. Before long, it seemed like every teenage girl in America was wearing them. In the blink of an eye the trend spread to Europe and then around the world. Sales of UGGs went from a respectable $14.5 million in 1995 to an incredible $689 million dollars in 2008, making them more than just a fashion fad. They were a trend.

To answer our original question, Deckers Outdoor Corporation was the American manufacturer that held the trademark to the UGGs name. But in 2006, an Australian regulator agreed with the locals and removed UGG from the register of trademarks. This means that any company that wants to make UGGs-style boots can use the word in their name.

Styles

As we mentioned, the word UGG has always been used to describe boots that are made from sheepskin. Tanners turn the wool into leather and the upper part of most boots is constructed with fleece on the inside. The soles are often synthetic and the stitching is typically prominent on the outside of the boot. In fact, the conspicuous outside stitching is often the easiest way to spot a genuine pair of UGGs.

While it is true that most people purchase UGGs because they are fashionable and trendy, they quickly discover that they are also comfortable, well-made boots. Not only are they tough, but the natural animal skins and fibers help keep the feet toasty and dry.

Who Buys UGGs?

Because they are an establish fashion trend, people who care about fashion will always be their core customers, and that means girls and young women. But you don’t go from annual sales of a $14 million to $698 million in thirteen years without expanding your customer base. Most of the companies that manufacturer UGGs these days make models for girls, boys, men, and women. Some of the larger brands even offer boots or booties for infants and babies.

UGGs for Women and Girls

Since they are far more popular with the fairer sex, UGGs are available in a variety of styles and colors for female customers. In addition to the classic slip-on version, there are now lace-up boots and heights that go from above the ankles up to the knee. The two most popular styles are the Short boots and the Classic Tall. For women who refuse to wear natural animal products, most manufacturers offer a synthetic version of the boots at affordable prices. The following is an abbreviated list of popular colors for girl’s/women’s boots: chocolate, pink, sand, paisley, chestnut, terracotta, metallic gold, gray, magenta, and eggplant.

UGGs for Men and Kids

As you might expect, boots for men and kids are not available in nearly as many colors or styles as they are for the gals. Both can find UGGs in the classic style, either tall or short. Children’s sizes range from toddler to youth and are available in chestnut, black, chocolate, and sand. UGGs for men are virtually indistinguishable from women’s boots of the same style, with the obvious exception that they are not available in as many colors. Most boots for the guys only come in black or chestnut.

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