The New Fitness Power Moves

 
CORE – BALANCE – STRENGTH.  These are 3 things that you need in order to master the new fitness power moves that are inspired by some pilates, yoga, martial arts, core balance exercises and strength.  In order to be a part of this new fitness movement, according to Details Magazine, one must increase their strength and balance and combine strength and skill in order to accomplish these incredible movements and exercises.  Requiring more than muscle to master, it’s all about leverage, core strength and balance.  Here are the new fitness power moves.  Are you able to master these?
 
the_new_power_move_eight-angle-pose

 

The Eight-Angle Pose Power Move

 
Sit with legs in diamond shape in front of you, soles of feet together. Lift and cradle right calf in front of chest with both arms, elbows bent, palms facing body, foot flexed. Grab right heel with right hand, left hand under right calf, and lift and hook right leg over right shoulder. Place left palm on floor outside of left leg and press into floor to lift butt slightly, then place right palm on floor in front of you. Lift left leg and cross left ankle over right, feet flexed. Use abs to lift butt and torso slightly forward, straightening legs out to right side.

 

And if you are not ready to do the Eight Angle Pose right now, you can get your arm balance ready by practising these following 3 moves.

 

Bicycle Crunch

 
Lie face-up, right leg extended about 3 inches off floor, left knee bent 90 degrees, hands behind head, right elbow touching left knee. Moving slowly and with control, switch sides, rotating torso to right, extending left leg out in front of you and bending right leg 90 degrees, touching left elbow to right knee for 1 rep. Do 10 reps slowly. Repeat 3 times.

 

Dolphin

 
Start in downward-facing dog, then lower forearms to floor, elbows directly under shoulders, and walk feet in a few inches toward head, pressing heels toward floor. Hold for 3 breaths, then lower knees to floor to relax. Repeat 3 times.

 

Single Knee Plank

 
Start in downward-facing dog, then lift right leg to ceiling (three-legged dog), keeping hips facing forward. Shift forward to plank pose, bringing right knee into chest, back slightly rounded, palms pressing body away from floor, abs engaged, toes pointed. Hold for 3 breaths, then press back into three-legged dog. Repeat 5 times.

 

This article was originally published in Details Magazine in the June/July 2013 issue.  All images are courtesy of Details Magazine and cannot be reproduced!  Thank you.

12 MENTAL Health Benefits of EXERCISE

 

Some of the overlooked benefits of exercise include the mental health benefits that accompany a healthy and active lifestyle.  Whether you run, walk, exercise, train, weight lift or play sports, the mental health benefits of being active are well documented.
 

The Fast Company recently published an article called: “3 Reasons Exercise Makes You Smarter” and explains that your brain is a part of your body. Your body works better with exercise–and, research suggests, so does your brain.  Scientific American’s Justin Rhodes (assistant professor of psychology at the University of Illinois) reports: “A growing body of evidence suggests we think and learn better when we walk, jog, or otherwise workout”.  According to these recent studies, exercise boosts your cognitive functioning and improves your memory.  The keys include blood flow, your hippocampus (memory and learning elements in your brain) and creative habit.

 

According to the Scientific American study:

 

“The results were, in certain aspects, a surprise. As expected, many of the volunteers who’d been exercising for the past month significantly improved their scores on the memory and mood tests. But not all of them did. In general, those volunteers who had exercised for the past month and who worked out on the day of retesting performed the best on the memory exam. They also tended to report less anxiety than other volunteers.

 

Those who had exercised during the preceding month but not on the day of testing generally did better on the memory test than those who had been sedentary, but did not perform nearly as well as those who had worked out that morning.”

 

12 Mental Health Benefits of Exercise Infographic

 

We’ve tried to summarize the top 12 mental health benefits of exercise in this infographic.  Enjoy!

 

Exercise Will Make You Feel Better!

Exercising released endorphins, making you feel happy and positive about yourself.  Don’t we all want that?

 

Exercise is an Overall Mood Booster!

Exercising regularly will release tension.  This translates into solved problems with depression and stress.

 

Exercise Leads to Increased Confidence

When you exercise and relieve that tension while taking care of yourself, you can’t help but be proud of your accomplishments.  You feel like a brand new you, and you know you look good doing so.

 

Exercise Helps Your Body Increase Pain Tolerance

Exercise can make you sore many times.  At first it might be horrible, but after it happens a few times you learn to deal with it.  This leads to an overall increase in your pain threshold.

 

Exercising Works To Improve Your Brain Power!

Exercise causes your body to create more brain cells and connections.  This means your brain becomes more powerful and has a greater capacity for learning regardless of your age.

 

Exercise Improves Your Character

Sticking to an exercise routine will help you develop the qualities of discipline, dedication and determination.

 

Exercise Teaches Self Discipline

It also helps you develop the skills of compliance and adherence.  These absolutely necessary life skills will have a positive effect in all areas of your life.

 

Exercise Can Help With Addiction Recovery

As mentioned above, exercise can help you to developer discipline.  Overcoming addictions can become a lot easier when a workout routine is in place.

 

Exercise Also Combats Depression

Depression is caused by a chemical imbalance in your brain.  Exercises induce “happy chemicals” to be produced more abundantly.

 

Fitness Reduces Anxiety

Using your energy in an effective way helps you to relax better.

 

Exercise Gives You ‘Runner’s High’

That’s right!  Vigorous exercise can make you feel great!

 

Exercise Improves Concentration

Exercise can help boost your concentration and mental awareness.