3. Benefits of All Exercise
Stay
young
More
beautifu
l
Fitness
Burn
calories
Improve
concentration
Avoid depression
Relaxation
Control
appetite
Fight disease
More
energy
Sleep
better
Confidence
Avoid injury
Gracefulness
Better
mood
Socialis
e
4. Diet and Exercise
1. Exercise only, diet only
2. Look for easy ways to
exercise
3. Rise of obesity and
diabetes Type II
4. Average person will gain 1kg per year – 2
easy tips to prevent it
5. Two diet tips that will make you healthier
5. Hidden sugar in fizzy drinks….
One can of Coke, Sprite, etc per day is 30kg of sugar per year!
(Recommended max: 7.2kg women (20gm/day) and 18kg men
(36gm/day)
11. Yoga as Exercise
5000 years old
Developed by Buddhists
Based on 5 principles
– Proper relaxation
– Proper exercise
– Proper breathing
– Proper diet
– Positive thinking and meditation
17. Yoga in Chiang Rai
There are 2 places offering yoga classes
– Condo hotel – Thai language, 3 classes daily
– Praatapjai – English language, 2 classes weekly
Editor's Notes
Naturally skinny
Hate exercise
Young, healthy, etc
Already active
Endorphins = wellbeing that lasts
Burns calories
Increases blood supply to brain
Muscle burns more calories than fat
Relieves stress
etc
Diet only
Lifelong calorie restriction
Less effective as we age and our metabolism slows down, changes over time
Muscle tone will still decline, loss of strength
Modern diet is changing, portions larger, processed food
Denial is difficult and can be counterproductive.
Dieting fails 95% of the time, proper eating is the only solution
Exercise only
Works to a point - weight is under control but thin is not necessarily healthy. Could suffer from heart disease and high cholesterol
Exercising so you can eat what you like will work. Exercise keeps appetite under control and helps prevent bad moods so dieting may follow naturally
Can never stop
Easy ways
Our lives get easier - Walk up stairs, go dancing, walk a block
Obesity and Diabetes type II
Global problem, SAD, Reversable,
2 skinny tips
Never drink carbonated drinks, restrict all sugared drinks
Drink water when hungry. Same pangs, may stop appetite
Healthy tips
Asians are probably lactose-intolerant. Stomach pain, bloating, weight gain, nutrients are lost. Caused by intestinal bleeding, not obvious. Don’t eat dairy products. Restrict Western food.
Never eat processed “diet foods”. If they are low fat, probably high sugar or salt. All corn-based products are fattening, however they are used
Diet drink substitute chemicals
Possible link to oesteoporosis
Stimulates the appetite
Increases appetite for sugary foods
Still a possible link to Type II Diabetes
Caffeine is still present
Bubbles interfere with the way the pancreas works, causes hypoglecemia and can lead to diabetes
Possible link to acid reflux, associated problems
http://www.mindconnection.com/library/health/softdrinks.htm
Each type has its own benefits and they all overlap a bit. You can choose one type and exclude the others but a regular programme that combines all 3 is best.
Combination also reduces boredom and encourages ongoing efforts
Sit-ups, push-ups, lifting weights, circuit training, housework (work against resistance)
Builds muscles and enhances their size, strength and endurance
Important for staying young, muscle decreases with age
Muscle burns more calories
Keep bones strong, avoid accidents
Builds confidence
Tones muscles, avoid wobbly fat
It will NOT make women bulky
Means increasing heart and breathing rates, sweating
Running, cycling, sports, swimming, dancing Engage body, heart and lungs
Builds heart strength
Builds lung capacity
Builds muscles
Builds endurance
Best for weight loss
Yoga, Pilates, Tai Chi, raising children (may not engage heart and lungs)
Keeps muscles and joints flexible
Prevents muscle stiffness and joint pain, increases flexibility
Keeps the body looking and feeling young, if your back is flexible, you look younger
Lengthens the muscles, makes you graceful
Reduces risk of injury in falls, accidents
Relieves pain
Easiest to engage – can do at home without equipment
Ideally, this is exercise that gets you breathing heavily and has your heart pumping. Make it regular.
Yoga is not cardio-vascular and gives limited strengthening benefits. It should be combined with other types of exercise. However, it is an excellent non-exercise for people who hate exercise.
All poses are building blocks. You do what you are able and over time, you will be able to do more
You should never feel pain
Make sure you protect your back
Never bounce or strain
Make an effort not to be competitive, concentrate only on your own performance. Don’t go to a class with mirrors!
Most exercise is mindless, yoga is mindful
Take a class occasionally so you improve your technique, correct bad habits
12 poses in a sequence that exercises all muscles, increases breath, clears the mind, controls the appetite
Do as many repetitions as you wish, minimum 3 is recommended
Do in the morning before eating
Knee lift – lie on your back, bend left knee, clasp hands behind knee, engage stomach muscles, push back muscles to the floor, use stomach muscles to lift head, touch nose to knee. Hold for 30 secs. Switch sides then do both legs together.
Cobra – turn over on stomach. Put hands directly under shoulders with fingers splayed. Raise chin then heart. Make your back work, not your arms. Relax the buttocks and thighs.
Bow -
