Sian Rule Yoga

Simple, effective Yoga for your health and fitness.


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High Intensity Training – updated

Michael Mosley HITReading about High Intensity Training (HIT) and Tabata a few weeks ago, I was concerned that as it was originally designed for the Japan Olympic Team it would be unsuitable, even dangerous, for most people, yet many gyms were advertising it for January 2014.

Since then the media has been publicising the author of Fast Exercise, Michael Mosley’s research and participation into HIT and the benefits for us mere mortals. They include increased sensitivity to insulin to process sugar, improved muscular strength and overall fitness. Perhaps the most attractive aspect in this age of time paucity is that it can take as little as 2 minutes intense activity (plus a few minutes warming up and cooling down) three times a week. Everyone can fit that in! Read the whole article and be impressed!

http://www.dailymail.co.uk/health/article-2538858/Can-exercising-just-60-seconds-week-transform-health-The-BBCs-Dr-Michael-Mosley-says-fast-exercise-powerful-experts-thought.html

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Dangers of high intensity training high-lighted

Izumi TabataHigh Intensity Tabata training has come to the UK. Once developed for the Japanese speed skating Olympic team, it has now caught on with less highly developed athletes.  Fitness First gyms are launching Tabata (named after it’s developer) classes this month before taking them UK wide.  The stroke Andrew Marr almost died from while training intensively on his rowing machine has been a warning to those over 40 to train carefully.  Most people simply need to raise their overall fitness levels to increase their quality and length of life. Several brisk 20 minute walks a week can do that, but athletes high intensity training has been shown to increase rather than reduce their mortality. Read the full article through the link below.

http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime


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Inspired by the Olympics?

Don’t just collapse while you watch the games and let your muscles get as soggy as your sofa…use the time to build up your own muscles and core strength.
Sit on the edge of the sofa (if you’re not already!) lifting your pelvic floor, gently pulling your navel back towards your spine and up. Or pile cushions on the floor and cross your legs for joint flexibility and lift up and out of your pelvis. Also try keeping one of your legs extended for lengthening the hamstring. Be sure to swop leg positions.
Be creative too – take your feet wide for an inner thigh stretch or have a sitting balance such as navasana, bringing ankles and knees together and raising shins to parallel with floor. Raise arms in line with shins and engage abdominals again.
Enjoy the spectator sport of yoga infront of the TV and show up the couch potatoes!