Different types of exercise

Different types of exercises are

Aerobic (e.g. walking, swimming)
Anaerobic (e.g. sprinting)
Isometric (e.g. lifting weights)
Resistance (hand weights)

1.Aerobic (Endurance) training:

Aerobic exercises are those that require a steady supply of oxygen, to sustain the energy giving powers of the muscles .An aerobic exercise is any activity performed for a minimum of 20 minutes maintaining a heart rate between 70%-80% of maximum heart rate with chief energy sources being oxygen and body fat.

2.Strength or Resistance training

Types of muscle contractions: There are three types of muscle contractions involved in strength training:
Isometric contractions. There is no change in the length of the muscle. For example, pushing against a wall.
Concentric contractions. These movements shorten muscles (for example, the up phase of when the bicep curls up while lifting weights).
Eccentric contractions. These movements lengthen muscles (the down phase as the weights are lowered).

3. Flexibility training (Stretching):

It is now recommended that one should perform stretching exercises for 10 to 12 minutes at least three times a week. The following are some general guidelines:
When stretching, exhale and extend the muscles to the not pain, and hold for 20 to 60 seconds. (Beginners may need to start with a 5 to 10 second stretch)
Breath evenly and constantly while holding the stretch
Inhale when returning to a relaxed position. (Holding ones breath defeats the purpose; it causes muscle contraction and raises blood pressure.)

4.Resistance training

It involves providing some form of resistance to the contracting muscles to stimulate the body for increased strength. Equipment used for resistance training takes multiple forms, including hand weights, pulleys, hydraulic, elastic, rubber, fibreglass, and magnetic equipment.

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Importance of Water

Water is an important structural component of skin cartilage, tissues and organs. For human beings, every part of the body is dependent on water. Our body comprises about 75% water: the brain has 85%, blood is 90%, muscles are 75%, kidney is 82% and bones are 22% water. The functions of our glands and organs will eventually deteriorate if they are not nourished with good, clean water.
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.

So, how much water is enough for you? The minimum amount of water you need depends on your body weight. A more accurate calculation, is to drink an ounce of water for every two pounds of body weight.

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Why Power Yoga Works

Power yoga complements your normal gym workout in two ways: It counteracts some of the negative aspects of weight work and sports training, and it's a terrific way to build functional strength.
"Lifting weights, running, racket sports, cycling and other activities are highly contractive," says Steve Ilg, who's competed in world championships in four sports (snowshoeing, cross-country skiing, mountain biking and sandshoeing) and authored a book, The Winter Athlete. "Combined with sitting at a desk all day, you end up with chronically compressed connective tissue and tight, restricted muscles in your shoulders, hamstrings, hips and lower back." The result: a kinked-up, hunched-over posture and a greater susceptibility to injury.
The antidote? A once-a-week shot of power yoga. Its dynamic mix of stretches, squats and presses, all done while struggling to maintain balance, leaves you with supple muscles, a taller walk, and increased strength under natural movement, what Ilg calls "functional strength."

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