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Why I Wish I Tried Outdoor Yoga Earlier

Why I Wish I Tried Outdoor Yoga Earlier

I’ve been a yoga fanatic for some time and was getting to a pretty comfortable place at my studio until a friend invited me to go do an outdoor session with her one Saturday morning. It was phenomenal! Why hadn’t I tried it earlier?! The poses and movements I thought I was good at were suddenly so much harder and I was stumbling all over the place. But I didn’t feel like a failure, instead I felt like I had hit a new level with my yoga. In case you’re still unsure as to whether you want to try outdoor yoga, check out these following benefits. If I had known about these benefits beforehand, I would have tried outdoor yoga far sooner!

It Aligns You With Nature

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    Yeah, I know, it’s an obvious benefit—but just wait. This connection isn’t just for nature buffs, by practicing outside you can help with certain mental ailments. It has been shown that being outside can help with depression, stress, dementia, and your overall wellbeing. Practicing yoga outdoors can not only be a physical benefit for you but can also help with mental struggles. If you find yourself overly stressed by family life or work, try taking a morning or two to practice your yoga poses in the park or even in your backyard.

    It Increases Skill and Muscles for Balance

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      When I first started yoga, my balance was terrible! After months of practice, I found that I struggled less, but then I tried outdoor yoga. Talk about a shocker! You often think grass lawns are pretty flat, but my mat was rippled all over the place by the bouncy grass stalks and random little rocks or bumps in the ground. Since starting outdoor yoga, my balance has improved exponentially. In the gym, I often used certain spots on the wall or ceilings to focus to help with my balance, but almost everything outside was moving so I had to dig deeper into my muscles to keep steady.

      It Develops Inner Strength and Stability

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        Doing yoga outdoors tends to push you to become one with the wind and atmosphere. When you’re outside, you can’t really control the environment (or temperature!) which means that you begin to gain more strength and stability because you aren’t in such a quiet and perfect setting! Being outdoors forces us to accept these natural elements (noises, breeze, sun heat, etc.) which in turn helps us become more stable and stronger in more than just the physical aspects of our lives and bodies. Don’t forget that you may want to switch up your yoga pants for outdoor yoga. If it’s going to be warmer and you don’t have the choice of turning down the AC, you may want to get a pair of capri yoga pants when practicing outside.

        Oh! And by the way, another great benefit of outdoor yoga is that it improves your lung capacity. Your body has a 6-liter lung capacity and being outside often makes you want to breath deeper to get more oxygen in. This then breaks up pollutants or toxins that get trapped in your alveoli.

        It’s More of a Challenge

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          When practicing outside, there are more things to get distracted by. With so many variables and distractions you will need to focus harder on breathing and balance. This will improve your mental strength and clarity. Along with this, attempting to balance your poses in grass or sand can also produce more of a challenge! Because of uneven ground, little critters, or even the sun shinning in your eyes, you will need to try harder to keep your balance and focus on your poses.

          Most of us already know that yoga is a great form of exercise, not just for extremely active people either. And if you’ve already tapped into those great benefits, maybe it’s time to move up to the next level. If you’re looking for more a challenge or feel like you have hit a stalemate with your yoga, try switching up your studio time with a few more outdoor sessions. You will be so surprised by the growth and mental benefits!

          If you’re still looking for more information on the benefits of practicing outdoor yoga, take a look at the articles here and here.

          Featured photo credit: Stickney Brook Yoga 386/Matthew Ragan via flic.kr

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          Published on October 17, 2019

          How to Build Endurance Fast and Enhance Stamina

          How to Build Endurance Fast and Enhance Stamina

          Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

          So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

          What Is the Best Exercise for Endurance?

          When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

          Really it does depend. Why do I say this?

          There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

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          When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

          When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

          When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

          Types of Cardio: LISS Vs HIIT, Which Is Better?

          There are two main forms of cardio that people are familiar with or have heard of.

          One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

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          Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

          Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

          Here’s a routine you can take reference of:

          Mock Training Week (Novice Trainee)

          • Monday: HIIT sprint (1:3 work to rest) 20 min
          • Tuesday: LISS bike (slight resistance) 60 minute
          • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
          • Thursday: OFF
          • Friday: HIIT row machine(1:2 work to rest) 20 minutes
          • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
          • Sunday: OFF

          *the allotted work to rest ratio will vary based on the level of physical fitness of the individual

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          How to Build Your Physical Endurance

          When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

          If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

          How Endurance Is Actually Built

          Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

          In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

          Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

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          Final Thoughts

          Besides the workout advice above, I suggest you combine all these following quick tips:

          • Eat healthy and unprocessed foods.
          • Challenge your cardio/endurance (train with intensity).
          • Train frequently.
          • Track your progress.
          • Get to a healthy body weight.
          • Build a good cardio program.
          • Have a goal.

          Do these consistently because without sustainability, we will not see the most amount of results possible.

          Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

          Featured photo credit: asoggetti via unsplash.com

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