Utilize Green Fitness Means Eating More Fruits and Veggies

August 29th, 2009

Our Hearts Tell Us The Truth.

You know it, I know it, so why not just follow it.  I don’t think another study needs to be done to point out the facts we know in our hearts.  Fruits, nuts and vegetables will give us all that we need and heal our bodies of disease and allow us to live a fulfilling life.   The plan, although simple, is still tough for many with their current lifestyles.

We have to get the kids here, get the kids there, no time for gardens, no time to prepare meals.  However, it is time we set our bodies as our main priority.  In reality, we consume beyond our needs.  Most of us are focused on material things that really don’t matter.  They will continue to matter less and less as your health declines to the point where you can’t even enjoy those material trinkets.  Because, compared with your health, all else in life is just a trinket.

So why not take care of your body now?

When it comes to our bodies’ health, that is something that truly matters.   In the end, it is all you have to sustain even if all the material things were wiped away.

I had a discussion today with a friend of mine and we discussed a very important fact.  When we were put on this earth we could only consume what we could produce ourselves.  We met our needs and that was it.  Now we meet our needs, wants and desires and then proceed to over- consume, beyond belief.   This is causing the earths’ health to decline as well.  Simply put, this cannot continue at the current pace.

A study I recently read about http://api.tr.im/xqgw reinforces the fact that we need to consume more fruits and vegetables.  As you can see from the article there are several food choices of the fruit and vegetable variety that are high in antioxidants.

Foods that are high in antioxidants

Acai Berry
Beans
Artichokes
Russet Potatoes
Pecans
Cinnamon
tomatoes
Red Grapes
Garlic
Spinach
Tea
Carrots

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Posted in green fitness, raw food | 4 Comments »

Green Fitness Taking The World By Storm

August 12th, 2009

Our world today is raising its consciousness to the environment.

We live in a world today that has had its consciousness raised and things like climate change and sustainability are on everyone’s mind.  I realize that most everything we do today has some negative environmental consequences: for instance, runners who practice what they believe is a very environmentally friendly sport, would be horrified to learn what kind of trail of toxic waste the manufacture of running shoes produces.  The following article at runnersworld.com gives more insight into this process. (http://tr.im/wj7Y)

What is Green Fitness World.

Green Fitness World is the equivalent of “Think Globally, Act Locally”, and I’m just doing my part to get people to realize that acting in a more responsible manner, ecologically, in their striving for fitness, doesn’t have to be difficult, but can be creative and fun and fulfilling.  A lot of people realize the value of exercise for the benefits of quality of life, longevity, etc., but we still have a situation in this nation today where the overall level of physical activity is declining. Our level of obesity is too high.  Our food supply could be much improved.  I have a desire to address these things, I am passionate about them all, and I’m hoping that greenfitnessworld.com will allow me the platform to broadcast the message that each and every one of us, acting individually, can affect the world in a positive way and make it a better and more hospitable place to live.  Some of the reasons I’m passionate about these things is that, according to government statistics, the consequences of inactivity include increased obesity, increased chronic diseases such as diabetes, heart disease, and depression.  Over 300,000 deaths annually are directly attributable to inactivity. The medical costs to treat these ailments tops thirty seven billion dollars each and every year.(http://tr.im/wj83)

Green Fitness will improve peoples lives.

As one can see I have a great desire to help improve peoples’ lives. I’ve chosen fitness to start with, and put a “green” twist on it.  I want to make that as much fun, and appealing, to as many people as I can reach.  You know, the rule of thumb is for everyone to have 30 minutes of moderate activity 5 times per week.  Now, that can vary according to the intensity of your workout, but that’s a pretty good guideline.
And you know what?  You can go a long way toward that goal just by riding a bike- to work, to the store, and you don’t need to put on workout clothes or set aside a great amount of time to do that…And you’ll surely get into better shape for it.  Every time you avoid the car, you burn more calories and use less gas.  Win-win.  You will also see your neighborhood from a fresh new perspective.

Alright,everyone gets into fitness ruts.  Why not get out and go to a local park, or school?  You don’t need to go to a gym to get a great workout.  Go to a playing field,there’s a baseball diamond, a bar for pull-ups, a bench for dips.  Got a hill nearby?  What better to help build lower body muscle and cardio-vascular health?   Look around: there are more cheap and fun ways to get fit then you can shake a stick at:  Tennis, basketball, racquetball… There’s also ping-pong, or badminton.  These are all fun, easy options to a day at a mall.  Think about it: shopping can be dreary.  Whether you’re bored silly or fighting not to spend money, you leave drained.  A day at the mall often means coming home with something you don’t need or even want, an item that ends up in a landfill.  Never mind the energy and resources used to make that merchandise in the first place!

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Hindu Pushups: An Awesome Body Weight Exercise For The Chest

July 27th, 2009

One of the most basic and well known body weight exercise is the pushup. There are many variations of the pushup, but they all target the same muscle groups: the triceps and the chest. Standard wide grip pushups isolate the chest more while “diamond” pushups (hands touching and under the chest) work the triceps the best.

Once your routine includes sets of 15 or so reps of whatever pushup you’re doing, you may want to add to the difficulty in order to stimulate muscle growth.  This can be achieved  by adding weight (a backpack with weights in it), or by elevating your legs (i.e. doing pushups with your feet on a chair or couch).

Or you can investigate the wonderful “Hindu Pushup”.  Hindu pushups are a fantastic exercise that are a little more challenging than the normal push-up.  Hindu push-ups are a much more dynamic exercise.

Not only do they work your chest but they work your shoulders and triceps as well, in a much different way than regular pushups:  they will challenge you more than regular push-ups.  They can be used (as with the Hindu squat) as a conditioning exercise and not merely a strength building exercise.

Hindu push ups are a total body workout that will:

  • give you much greater endurance
  • increase your overall flexibility and range of motion
  • increase your all-important functional strength.

What is a Hindu Pushup (dands)?

Hindu Pushups, like Hindu Squats, have been used by Indian wrestlers for centuries to build upper body strength and endurance. The difference between this exercise and regular pushups is that it involves an arching movement — it’s like an ocean wave — that stretches and strengthens the hips, shoulders and back.

How do you perform a Hindu Pushup?

The starting position for this exercise, unlike the regular pushup, has legs spread wide and butt up in the air.  From there, bend your elbows as in a regular pushup, bringing your back down in a circular arc, straighten your arms and end up with your chest up and your hips almost touching the ground.  Like the Hindu Squat, the Hindu Pushup has a nice rhythm.  You will find it after very few attempts.

Start with your feet wide apart, butt up and head looking back at heels.  The legs remain straight throughout the exercise.  Lower your hips to the floor and bend your arms.  Finish with head up and back arched, with your hips almost touching the floor.  Now, keep your arms straight and push the buttocks back to the starting position, reversing the arc you made in the first half of the exercise.

Again, do as many repetition as you can. And, as always, stay within yourself. You will probably find, as with the Hindu squats, that this is a deceptively simple looking exercise. You will find that it challenges strength, endurance and flexibility of spine, shoulders and hips.

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Building Functional Strength with Bodyweight Exercises

July 22nd, 2009

When performing daily activities, the brain does not move the muscles in isolated movements. It does not, for example, move the muscles in a restricted (ie., two-dimensional) plane of motion such as is involved with the majority of exercises, such as weight training.  It directs actions in a manner in which it moves the muscles in whole, or “full range” motions.  This is why it is so important to train with functional strength in mind.  I think this is where performing green fitness exercises with body weight takes your functional strength to the next level.  The actions involved in green fitness such as riding a bike, climbing a tree or a rope, sprinting, hiking, yoga and workout with the body all increase functional strength. The kind of strength one only gains with full motion (real world) exercise.  These exercise activities will improve functional strength and overall body conditioning and balance.  This will allow you to perform daily activities such as walking, running, jumping, lifting, pushing, pulling, bending, twisting, turning, standing, starting, stopping much easier. In short, making the living of life a more fulfilling, exhilarating experience!

What are the best body weight exercises for improving functional strength?

Functional training must encompass all planes of human movement to be truly effective.  In my opinion this does not eliminate isolation exercises such as  using weights or weight machines, which have their place strictly for strength building. However, body weight exercises are by far the #1 way to increase your functional strength, balance, flexibility, and natural muscle development.  If you are not able to control your own body effectively then functional strength is something you do not have. The exercises to start with are myriad.  They include the exercises of our youth- the push-up, pull-up, dip, etc.

There are, of course, many other options for body weight exercises. From beginner to advanced, there is sure to be a routine to tax you, and take you to the next level of fitness, using only bodyweight exercises!

The basic body weight exercises for functional strength.

  • push-up
  • dip
  • pull-up
  • squats
  • lunge

Advanced body weight exercises for function strength

  • one arm push-up
  • one arm pull-up
  • one leg squats
  • muscle ups
  • rope and ring training

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Hindu Squats Body Weight Exercise For The Legs

July 12th, 2009

Hindu squats (called bethak or Uthak-bethak) is an Indian calisthenic body weight exercise used by Indian wrestlers for centuries to build incredible lower body strength, power, speed and endurance.

Barbell squats (and weight training exercises in general for the legs), have the potential to cause severe trauma and injury to knee joints and the lower back. Hindu squats, on the other hand, actually rehabiliate the knees and strengthen the muscles of the legs. Hindu squats, when done properly and combined with deep breathing, not only strengthen the entire body, but they rehabiliate the knees and ankles and build unbelievable lung power. For those who are used to barbell squats, you’ll find these squats to be a challenging, vigorous workout.

The important consideration here is working into them slowly.  Never force progress in this, or any, exercise.  No less an expert than Matt Furey has proclaimed that Hindu Squats “lay the foundation for strength and endurance.”  This high repetition, rhythmic version of body weight squats develops the hips, thighs, calves, and lower back – and lung power.

What is a Hindu Squat?

The Hindu Squat is basically a deep, upright squat done on the toes with an assist from the arms; the arms come down and behind the body as you lower yourself, and then swing up as you rise. It feels wonderful once you get the groove and the rhythm.

How do you perform a Hindu Squat?

Hindu squats are performed by starting in a standing position, feet shoulder width apart, hands tight to chest. Begin by extending arms in front of you parallel to the ground.  From this position, begin to descend into a squat position while simultaneously bringing your arms down in a sweeping motion continuing the motion by bringing the arms behind your back, brushing the buttocks as you sweep the arms forward to begin the upward motion of the squat.

The squat motion/ position here is different than a regular squat because you should be on your toes with knees pointing forward, not on your heels with your butt sticking out.

Some of the fine points for performing this exercise successfully:

  • Begin with your hands pulled in tight to the chest.
  • Bring your hands down and lower your body.
  • Keep hands behind your back for balance.
  • Come up on toes at the bottom. Keep your body upright and your arms down.
  • Swing the arms forward and push off your toes.

As you rise, the arms continue up to chest level.  When you’re upright, pull your hands in to the chest and begin again.  Do as many nonstop repetitions as possible. In the beginning, depending on your condition,

Furey says, you’ll probably be able to do 25 to 50 – 100 reps is good – but it’s not a competition, and what you can safely handle is always the best advice. Don’t overdo this, or any exercise.  You WILL improve with practice!!

I’m pretty sure that you will be amazed and gratified with the results of this exercise, after a very short period of time.  Truly a full-body developer!!

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Posted in bodyweight exercises | 3 Comments »

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