Health

Everyone has heard about yoga and it is generally assumed to be a widely popular form of exercise, with classes held at nearly every health and fitness center and myriad yoga studios throughout the country, and with a reputation for increasing flexibility and muscle tone.

That much is true, as far as it goes, but yoga is vastly more complicated than that. It is a more than 2,000 year old Indian discipline that marries various levels of physical activity and breathing with meditation and spiritual awareness. Yoga is practiced in many forms, or “schools,” each with its own definition and set of goals, and just the study of its history and philosophy can consume a lifetime, much less its practice.

But a question often asked by potential practitioners is whether or not yoga, besides its other and wide-ranging benefits, is any good for weight loss. The answer is yes, and according to many experts in the field the weight loss can come from the obvious – physical activity – and the not-so-obvious – spiritual awareness. It all depends on the approach, the experts say.

As mentioned, yoga isn’t just one thing. There are at least 14 main schools of yoga – led by the most famous, at least in the west, Hatha (pronounced “Hat-ta”) – each with many subcategories. They run the gamut from pure exercise – Power Yoga – to pure spiritualism and an eternal relationship with Vishnu – bhakti. Some are ancient and some are more recent developments, and a few have a particularly western bent to meet the needs of pregnant women, Prenatal yoga, or for injury rehabilitation, Restorative yoga. Purists, it should be noted, think some of the western forms of yoga, developed with the American market in mind, lack the meditative and spiritual melding of mind, body and spirit that were at the core of yoga’s origin over two millennia ago.

On the physical side of the ledger, many forms of yoga are said to offer significant benefits, ranging from flexibility and muscle tone, to stress relief, even lowering blood pressure and heart health. Experts advise that those looking for weight loss from taking up yoga should concentrate on the forms that involve higher levels of physical activity: Power yoga, vinyasa yoga and ashtanga classes among the chief vigorous forms. There is also a school called Bikram, a style that involves practicing in a super-hot sauna room so practitioners sweat profusely, that is said to be good for weight loss as some people believe it can burn off 300 to 600 calories per one-hour class. However, others believe that a Bikram yoga workout results mostly in water-weight loss which is quickly gained back with the intake of fluids. Once again, weight loss really depends on the level of activity that can truly burn calories.

It is on the spiritual side of the yoga ledger where the idea of weight loss gets a bit trickier.

Pure yoga, according to its most vociferous adherents, isn’t really an exercise program at all, but rather a discipline of meditation where, through breathing and stretching, a practitioner gets more in touch with their inner self and with the spiritualism extant in the universe. This is a whole Eastern religion sort of thing, where the yoga is a pathway to spiritual enlightenment. Those seeking enlightenment can find many schools of yoga to begin that journey.

However, there is a spiritual aspect to almost all forms of yoga and many experts believe that yoga’s mental benefits, short of true enlightenment, help people get in better touch with themselves, feel better about themselves, and build more self-esteem and confidence in all aspects of their lives. If one subscribes to the notion that eating is a self-esteem issue – that people who lack confidence or are depressed eat more to fill in the gaps in their lives -- then building self-esteem through the practice of yoga may be beneficial in a weight-loss sense by reducing the cycle of binge eating.

It should also be noted that many forms of exercise – running, Pilates, regular workouts, etc. – provide some of the same mental benefits. Also, people who take up regular exercise, including yoga, often report that, quite unplanned, they change their diets to a more healthy, balanced regimen of eating that also boosts overall health and promotes weight loss.

However you approach it, yoga in any of its forms has many benefits, and those people who have entered a yoga class find that it is something they crave more and more all the time. And if you’ve ever looked in on a yoga class, well, those people look pretty trim and happy, so the weight loss and spiritual uplift must be working.

Free or loose fitting clothing is best for yoga, you need to be able to move freely through the poses and stretches.  At Ladies Only Sports we have a great collection of yoga bottoms and yoga tops that would suit you perfectly for your yoga workout. Give us a ring at 877-567-5239 if you have any further questions about which products would be best suited for you.

Conventional wisdom is that men get heart attacks and women don’t. This is neither conventional nor wise, as it is not true. But it is such a compelling bit of “knowledge” that even doctors who would go first to coronary problems with a certain set of symptoms in men will sometimes start somewhere else with their female patients.

The truth is that coronary heart disease in women is just as prevalent as with men – in fact, since 1984 more women than men have died of heart disease. And while breast cancer – a scourge, no doubt – is the biggest health fear among women, many times more women suffer from and die each year from heart disease.

The good news is that physical activity – as in exercise – has been shown to be beneficial for women in predicting or lowering the risk of obstructive coronary heart disease. A study published in 2004 in the influential medial journal JAMA (the Journal of the American Medical Association; 2004; 292[10], 1179-87) showed a significant association between low physical activity and the existence of of potential coronary problems.

The study examined 908 female patients who had chest pains, suggested narrowing of the arteries, or both. They were measured for weight – normal, overweight or obese – and each patient’s BMI, body mass index, was measured. While the group tended to be overweight (76%), the researchers could find no difference based on weight category in the presence or severity of heart disease. They did, however, detect a difference: women who were active, even moderately so, had a lower risk of adverse cardiovascular events.

This is not to suggest that being overweight, or indeed obese, is okay as long as a woman stays active. The same markers that lead to heart attack in men – obesity, high LDL cholesterol, and smoking the leading ones – are true for women. In fact, after years of pointing out gender differences as it relates to heart disease, more recent studies suggest more similarities between men and women.

There are some differences, of course. Heart disease is more prevalent in young men than in young women, and many in the health community believe that the presence of estrogen helps in the reduction of LDL (bad cholesterol) and an increase in HDL (good cholesterol). But by age 65 and post-menopause women catch up and the risks are essentially the same. There is even research that suggests that hormone replacement therapy, recommended by many for menopausal and post-menopause women, provides no cardiac protection for this age group. While beneficial for other reasons, many believe, studies by the National Institutes of Health suggest that post-menopausal women should not take estrogen or other hormones as a heart therapy.

Here at Ladies Only Sports we’re not doctors and we recommend that women consult with their own physicians about their heart health. On the other hand we are exercise and activity enthusiasts and take heart in studies that suggest that a regular routine of exercise, even in moderation, is good for the heart. And besides, it’s good for so many other things, like overall fitness, performance, endurance, and simply well-being, and there’s no harm in that. We do caution, however, that before engaging in strenuous physical activity that every woman should consult her doctor.

So, of course, during that activity every woman wants to dress the part in workout apparel that works hard and flatters the figure. You’ll find all of that and more at Ladies Only Sports. Call 1-877-567-5239 for complete details.

Pilates, an exercise regime pioneered during World War I by a German physical fitness enthusiast, has in the last 30 years become one of the leading exercise programs in the United States, especially among women. Pilates himself called the technique “Controlology” for the idea was to be in control at all times of the body’s muscles, and the regime that now bears his name is said to build flexibility, long and lean muscles, and strength and endurance in the legs, abdominals, arms, hips and back. Pilates also has an emphasis on spinal and pelvic alignment, and proper breathing for stress relief and good oxygen flow to the muscles.

If you take a look at these core goals of a Pilates' program, it is not difficult to imagine that it is particularly well suited to the rigors and expectations of pregnancy – within reason.

Being pregnant is one of the most rewarding occurrences in a woman’s life, but it is of course not without is potential problems. During pregnancy, the body releases a hormone called relaxin which is there to increase the laxity of muscles, joints and ligaments – the idea is to boost the mobility of the tissues so an expectant mother can accommodate a growing fetus and prepare for the stress of delivery. Done properly, Pilates is an excellent enhancement of this natural process.

While pregnant, a woman’s abdominal muscles will stretch about 50% over their original length, so a strengthening of the abdominal muscles will help in supporting the growing uterus while decreasing lumbar compression and reducing pelvic pressure. Throughout the gestation period, a woman’s body posture will change, and there will be additional stress points on the lower back, pelvis, hips and feet, as well as in muscles in the cervical spine. Doctors point out that maintaining good posture during pregnancy will alleviate pain and ultimately lead to an easier delivery. All of this can and will be improved with a proper Pilates workout schedule.

There are, however, some things to consider. First, any pregnant woman should consult with her physician or midwife before exercising to make sure any program is not only right for pregnancy generally, but for the individual in question. These health professionals will be able to advise on what exercise is recommended or not recommended during pregnancy, and discuss the levels of exercise at various stages of the pregnancy. Best to consult with a medical expert on an on-going basis throughout all of the pre-natal care.

Second, and very important, is the question of what constitutes Pilates and who is a proper Pilates instructor. Several years ago there was an intellectual property lawsuit concerning Pilates, and a federal judge ruled that the term is generic and free for unrestricted use. In other words, anyone can call themselves a Pilates instructor, trained or not trained, so it’s important to know the background and some track record on an instructor.

Also, not everything Pilates is good for the pregnant woman. There are certain routines and workout times in a typical Pilates class, course or program that just won’t do for the pregnant woman. Even a trained Pilates instructor may not have taken training on Pilates and pregnancy, so the best thing to do is to consult with the instructor and discover as much as you can about the modifications they address for Pilates during pregnancy. And, of course, a discussion of the recommended Pilates regime with a health professional is always a wise step.

For most women, and in most circumstances, Pilates during pregnancy will be highly beneficial. Also, Pilates has been shown to be an excellent exercise regime following the birth of the baby to aid in returning the mother’s body back to its pre-pregnancy state of fitness, if not better. Indeed, many expectant mothers have discovered Pilates during pregnancy and begun a long-term program that benefits them for many years to come.

And, of course, Ladies Only Sports is an excellent place to find all of the workout clothes to get you through your first trimester of pregnancy and for some our clothing will even have enough stretch to get over that second trimester bump.  It is extremely important to support your breast tissue during your pregnancy as well; at Ladies Only Sports we have a wide variety of sports bras to suit your needs and expanding bust line.  And once you get that okay from your doctor at the 6-week check-up after birth to get back to normal we’ve got a the yoga pants, workout tops, sports bras you’ll need when you maintain fitness as a new mother.

For complete information call 1-877-567-5239. Discover how to Bloom!  -- as in reaching a prime condition of health, vigor and beauty -- at Ladies Only Sports.

As athletes or simply people interested in good fitness, stretching is often advised as a pre-workout or pre-exercise regime to insure that the body’s muscles are ready for the rigor.

Turns out that might not necessarily be right. According to many medical studies, stretching the major muscle groups – legs, arms, shoulders – does indeed help with range of motion and overall flexibility, but there is no evidence that stretching itself prevents injuries or prepares the body for a robust workout.  In fact, these studies indicated, that stretching alone does not curb muscle soreness that may come from a workout.

Having said that, there are many devotees to stretching, at least in part, just look at the popularity of yoga. There is also, of course, meditation involved with the practice of yoga, and those who regularly attend yoga classes often cite the improved range of motion they enjoy, and an overall sense of “well being.” That, in and of itself, may be a good argument for stretching, in the “if it feels good, do it” school of thought.

For exercise regimes, however, most experts advise that the most important pre-workout routine for injury prevention and to avoid muscle soreness is the warm-up. Also, if stretching is to be a part of your pre-exercise routine, experts advise that you do so after a good warm-up – stretching first, with muscles not quite awake, could cause tension and pain.

For a warm-up, the most common advice is to – literally -- warm up the muscle group you intend to exercise for 5 to 10 minutes before exercising. This raises the core temperature of the body and the muscles before straining. Some of the recommendations include walking, swimming, jogging in place, and other aerobic exercises: skipping rope, rowing machine, stair climbing, elliptical, Stairmaster, etc. The object here is to work slowly at first and a little harder as the minutes go on, but just to the place where you begin to sweat. At this point, the body and the muscles should be ready for the brisk workout you have planned.

And, of course, just as important is a period of cool-down after the workout. Once again, walking or some other aerobic activity, at a slower and slowing pace for 5 to 10 minutes, will allow the body time and the movement necessary to adjust to normal physical activity.

Actually, it is here, after the cool-down, when many experts recommend stretching. At this point, stretching can help relax and balance tension on the muscles that have just been through a workout.

So what is proper stretching? Typically, good stretching exercises are referred to as static stretching. The muscle are slowly elongated and put through the full range of motion, holding the position at the point of full extension, without pain, for 15 to 30 seconds. For the thighs, for example, this may involve sitting and raising one’s knee toward the chin as far as comfortable and holding it, and then standing and flexing the leg outward and inward as far as comfortable and holing it. You know how your leg moves, and each person knows how far they can go in range of motion comfortably, although over time this range of motion should increase.

There are also other forms of stretching. Proprioceptive Neuromuscular Facilitation (PNF) is a physical therapy procedure most often used by sports therapists to help athletes regain range of motion after an injury that has prevented normal workouts. PNF essentially involves both passive and isometric contractions, beginning slowly and increasing over time as range of motion is restored or is boosted. There is also ballistic stretching, which involves bouncing during a stretch, but most exercise coaches have dismissed ballistic stretching as dangerous.

As you can see, stretching is a very valuable technique for improving and maintaining range of motion, however it is the warm-up that is critical to a safe and proper fitness regime.

And because you want to look great while warming up, exercising, stretching, and cooling down, Ladies Only Sports has all of the fashionable, functional and flexible workout apparel and gear you’ll ever need.