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This mat should be firm enough to support your back when rolling on the floor. You will hurt your vertebrae if you use only a towel or a yoga mat. I like to use either a gymnastic mat or a fold up foam mat.</li>\n<li><strong>Comfy clothes. </strong>Wear what you would wear to a yoga class, dance class, or stretch class. Nothing should bind you — no buttons or tight waist­bands. Wearing something formfitting is nice because it lets you see if your belly is pooching out or not.</li>\n<li><strong>Bare feet. </strong>Socks tend to slip on the floor, so I recommend bare feet.</li>\n<li><strong>A small ball is great, although it’s not necessary.</strong> A small ball is a great cheap tool to have, especially when you’re first starting out.</li>\n</ul>\n"},{"title":"Pilates alphabet","thumb":null,"image":null,"content":"<ul>\n<li>Neutral Spine</li>\n<li>Abdominal Scoop</li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-a-basic-pilates-bridge-210281/\" target=\"_blank\" rel=\"noopener\">Bridge</a></li>\n<li>C Curve: Lumbar, Thoracic, and Cervical</li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-the-pilates-hip-up-position-198428/\" target=\"_blank\" rel=\"noopener\">Hip-Up</a></li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-the-pilates-levitation-position-198563/\" target=\"_blank\" rel=\"noopener\">Levitation</a></li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-the-pilates-balance-point-position-198406/\" target=\"_blank\" rel=\"noopener\">Balance Point</a></li>\n<li><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/pilates/how-to-do-the-pilates-stacking-the-spine-position-206640/\" target=\"_blank\" rel=\"noopener\">Stacking the Spine</a></li>\n<li>Pilates Abdominal Position</li>\n<li>Pilates First Position</li>\n</ul>\n"},{"title":"Fundamental series (pre-Pilates)","thumb":null,"image":null,"content":"<ul>\n<li>Breathing in Neutral Spine</li>\n<li>Shoulder Shrugs</li>\n<li>Shoulder Slaps</li>\n<li>Arm Reaches/Arm Circles</li>\n<li>Coccyx 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He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b><b data-author-id=\"35176\">Don Henry</b></b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}},{"authorId":35176,"name":"Don Henry","slug":"don-henry","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/35176"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119889533&quot;]}]\" id=\"du-slot-6352de5f6af28\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119889533&quot;]}]\" id=\"du-slot-6352de5f6b76a\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":0,"title":"","slug":null,"categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/"}}],"content":[{"title":"Benefits of a chair yoga practice","thumb":null,"image":null,"content":"<p>Chair yoga lets you reap yoga’s most significant benefits:</p>\n<ul>\n<li>Better flexibility</li>\n<li>More overall strength</li>\n<li>Greater sense of balance</li>\n<li>Improved cardiovascular health</li>\n<li>Reduced stress and pain</li>\n<li>Better sleep</li>\n<li>Increased willpower</li>\n</ul>\n<p>Even though yoga originated as an Eastern discipline, doctors and scientists in both the East and the West acknowledge the physical and mental health effects that adding yoga as one of your regular self-care routines can bring.</p>\n"},{"title":"Who is chair yoga for?","thumb":null,"image":null,"content":"<p>By incorporating chair yoga, you can keep practicing yoga for a lifetime regardless of your age, physical condition, or lifestyle and schedule. Chair yoga is all about accessibility. And it may also be about choosing a style of yoga that most benefits you as a person at any point in time. Although chair yoga is really for anyone who wants to try it, here are a few groups who may find it particularly useful:</p>\n<p><strong>Seniors:</strong> The human body changes over time, but you can adapt chair yoga to exactly what your body needs, no matter your age.</p>\n<p><strong>Office workers:</strong> Being stuck at a desk often means you’re immobile for long periods. Chair yoga offers a potential solution without your having to leave, well, your chair.</p>\n<p class=\"article-tips warning\">Always check with your doctor before you start a fitness routine, even Chair Yoga, to see whether you should avoid any postures or movements.</p>\n<p><strong>Travelers:</strong> Staying in place on a long trip can wreak havoc on your body and mind. Consider simple chair yoga moves you can do right from your seat.</p>\n<p><strong>Expecting moms:</strong> Of course, your doctor should be your guide on what kind of fitness program is appropriate for your situation. Still, because chair yoga is so adaptable, it may be a perfect option.</p>\n<p><strong>People with limited mobility: </strong>If you have mobility issues (temporary or more permanent), you may well be able to adapt chair yoga to your needs.</p>\n<p>The bottom line is that you don’t have to abandon Yoga just because you can’t or don’t want to get up and down off a mat. Chair Yoga is one way you can start to figure out how to make Yoga work for your particular needs and your particular body.</p>\n"},{"title":"Choosing a chair for chair yoga","thumb":null,"image":null,"content":"<p>Unlike so many other activities, you only need a basic chair to do chair yoga. Still, it’s worth putting a little thought into your choice because your chair is going to be your greatest source of support. Following are some fundamental things to keep in mind when selecting your chair yoga chair:</p>\n<ul>\n<li><strong>No arms:</strong> Even doing yoga while sitting in a chair is going to require that you move around a lot. When you’re lifting your own arms up and down and around, you don’t want the arms of your chair to get in the way and restrict your movement.</li>\n<li><strong>No wheels:</strong> It’s not uncommon for certain types of chairs to be on wheels.  For example, it can be very helpful to move around your desk or office in rolling chair.  With chair yoga, however, wheels can be problematic. Sometimes, getting your body into certain positions or performing certain movements can be challenging enough without the added mission of making sure your chair doesn’t involuntarily roll around the room. Chances are you will want the chair to remain stationary, and sitting on wheels will only make that harder (and potentially unsafe).</li>\n<li><strong>No swivel or rocking:</strong> The convenience of a swivel or the soothing quality of a rocking chair does have an important place in your life, just not in chair yoga. For all of the reasons discussed above, choose a chair that doesn’t move when you sit in it.</li>\n<li><strong>The perfect height:</strong> For the sake of your back, choose a chair that will allow you to put both feet evenly on the floor. Because chairs, as well as people, vary in height, one particular chair isn’t necessarily right for everybody. It’s worth taking the time to make sure you’ve made the best possible choice. Of course, sitting up against the back of the chair may create some issues and you may need to slide forward in the seat. If that still doesn’t allow you to put your feet flat on the ground, consider putting something underneath them, like yoga blocks or even some books.</li>\n<li><strong>Don’t forget about comfort! </strong>Even if a chair meets all the previously mentioned requirements, it still may be uncomfortable. You don’t want to be distracted by an unpleasant seat during your chair yoga practice.  If your chair is going to be a true partner, definitely try to find something that’s comfy and perhaps even padded.</li>\n</ul>\n"},{"title":"Chair yoga will travel","thumb":null,"image":null,"content":"<p>If immobility is detrimental to good health, then being stuck in a seat on a long trip may do some real damage by the time you finally reach your destination. Tight muscles are prime targets to be over-stretched and may easily fall victim to dragging your luggage from an overhead bin or from a moving carousel.</p>\n<p>Luckily, chair yoga is ideal for tight spaces. And doing some simple chair yoga movements during your journey might be just what your body and your mind need. Of course, if you’re stuck in something like an airplane seat, you probably want to let your nearby fellow passengers know you’re about to do some stretches so that they don’t call for the flight attendant in a panic. They may even decide to join you!</p>\n<p>Try the following exercises the next time you find yourself on a long ride or flight.</p>\n<h3>Forward bends for tight spaces</h3>\n<p>While doing a simple forward bend can help to reduce stress, it’s also a great way to stretch out your back, shoulders, and neck. Here&#8217;s how to do it:</p>\n<ol>\n<li>Inhale and sit tall in your seat with your feet on the floor.</li>\n<li>As you exhale, hinging from the hips, bend forward while at the same time raising your heels up, leaving your toes on the ground (see photo below).\n<p><div class=\"figure-container\"><figure id=\"attachment_294678\" aria-labelledby=\"figcaption_attachment_294678\" class=\"wp-caption alignnone\" style=\"width: 640px\"><img loading=\"lazy\" class=\"size-full wp-image-294678\" src=\"https://www.dummies.com/wp-content/uploads/chair-yoga-bend.jpg\" alt=\"man sitting in chair bending forward to touch toes\" width=\"630\" height=\"945\" /><figcaption id=\"figcaption_attachment_294678\" class=\"wp-caption-text\">A forward bend in chair yoga helps to stretch the back, shoulders, and neck, and reduce stress.</figcaption></figure></div><div class=\"clearfix\"></div></li>\n<li>On your inhale, lower your heels back down as you sit up (hinging from the hips and returning to your starting position).</li>\n<li>Repeat this up and down sequence ten times, moving with your breath.</li>\n</ol>\n<p class=\"article-tips warning\">While allowing your head to drop is an effective way to relieve tension in your neck, it could also be bad for other types of conditions (like high blood pressure or retinopathy). Make sure that allowing your head to fall forward is a smart choice for you (you may need to consult your doctor if you have any concerns).</p>\n<h3>Knee to elbow</h3>\n<p>This stretch that you can do right in your seat brings some length and flexibility to your entire core, including your abdominals, back, and side waist.</p>\n<ol>\n<li>Inhale and sit tall in your chair with your hands behind your neck, as shown in the following photo.\n<p><div class=\"figure-container\"><figure id=\"attachment_294681\" aria-labelledby=\"figcaption_attachment_294681\" class=\"wp-caption alignnone\" style=\"width: 640px\"><img loading=\"lazy\" class=\"size-full wp-image-294681\" src=\"https://www.dummies.com/wp-content/uploads/chair-yoga-knee-to-elbow-first-step.jpg\" alt=\"man sitting in chair with hands behind head\" width=\"630\" height=\"945\" /><figcaption id=\"figcaption_attachment_294681\" class=\"wp-caption-text\">The first step of the knee-to-elbow exercise in chair yoga</figcaption></figure></div><div class=\"clearfix\"></div></li>\n<li>On an exhale, lean forward, bringing your right elbow toward your left knee (see the following photo).\n<p><div class=\"figure-container\"><figure id=\"attachment_294682\" aria-labelledby=\"figcaption_attachment_294682\" class=\"wp-caption alignnone\" style=\"width: 640px\"><img loading=\"lazy\" class=\"size-full wp-image-294682\" src=\"https://www.dummies.com/wp-content/uploads/chair-yoga-knee-to-elbow-second-step.jpg\" alt=\"man sitting in chair twisting to one side\" width=\"630\" height=\"945\" /><figcaption id=\"figcaption_attachment_294682\" class=\"wp-caption-text\">The second step of the knee-to-elbow exercise in chair yoga</figcaption></figure></div><div class=\"clearfix\"></div></li>\n<li>As you inhale, sit back up (into starting position).</li>\n<li>On an exhale, lean forward, bringing your left elbow toward your right knee.</li>\n<li>As you inhale, sit back up.</li>\n<li>Repeat Steps 2 through 5 five more times on each side, moving with your breath.</li>\n</ol>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-08-15T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":294676},{"headers":{"creationTime":"2016-03-26T08:13:21+00:00","modifiedTime":"2022-07-28T19:48:55+00:00","timestamp":"2022-09-14T18:19:49+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"General Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34379"},"slug":"general-exercise-movement","categoryId":34379}],"title":"What Is CrossFit?","strippedTitle":"what is crossfit?","slug":"what-is-crossfit","canonicalUrl":"","seo":{"metaDescription":"CrossFit is an exercise routine and philosophy, a competitive sport, a corporation, and, oftentimes, a community. Learn more about it here.","noIndex":0,"noFollow":0},"content":"<i>CrossFit</i><i>,</i> in its simplest definition, is a fitness routine that personal trainer Greg Glassman developed over several years in the mid- to late-1990s. <a href=\"https://www.dummies.com/health/exercise/crossfit-workouts-for-beginners/\" target=\"_blank\" rel=\"noopener\">CrossFit</a> is designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more.\r\n\r\nBut CrossFit is also a few more things — it's an exercise philosophy, a competitive sport, a corporation, and a community. You can't find a CrossFit class in just any gym you step into, CrossFit is offered only by gyms that undergo special certification by CrossFit, Inc. to become CrossFit-affiliated.\r\n\r\nCrossFit workouts typically include a combination of elements from other exercise styles, including high-intensity interval training, gymnastics, weightlifting, calisthenics, powerlifting, and strongman competitions. The \"CrossFit community\" is a key part of the overall philosophy of CrossFit — members of the same class typically become close by sharing fitness goals with one another, pushing each other to break personal records and overcome fitness plateaus, and praising each other for reaching milestones.\r\n\r\nCrossFit is a scalable workout that's accessible to everyone. The stereotype about a CrossFit class is that it's full of the kind of chest-pounding, lifelong athletes who scale mountains or jog from St. Louis to Albuquerque just for fun. In reality, that same class may have a 60-year-old grandmother who's just completed the first pull up of her life. The intensity of each exercise can be customized to suit the lifestyle and fitness level of every class member.\r\n\r\nMany CrossFit trainers (often called coaches) see themselves as part of a new movement in fitness that rejects some longstanding and conventional fitness wisdom. For example, a regular personal trainer may have you repeat a movement with a dumbbell 10 or 15 times, but a CrossFit Coach could ask you to keep going to exhaustion — until you simply can't perform the movement again. Most CrossFit coaches also encourage their students to follow CrossFit, Inc.'s nutrition recommendations, including a Paleo diet.\r\n<h2 id=\"tab1\" >The structure of CrossFit</h2>\r\nTo become a CrossFit affiliate, a gym's personal trainers must complete a standard two-day course and a variety of additional seminars on topics like gymnastics, Olympic weightlifting, endurance training, kettlebells, self-defense, rowing, and more. Once this training is complete, CrossFit, Inc. licenses the CrossFit name to the gym for an annual fee and certifies the trainers. Each CrossFit gym is then free to develop its own exercise classes and pricing.\r\n<h2 id=\"tab2\" >What a CrossFit workout looks like</h2>\r\nA typical CrossFit workout will involve various equipment from other workouts, including\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Barbells</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Dumbbells</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Kettlebells</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Gymnastic rings</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Jump ropes</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Medicine balls</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Resistance bands</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Rowing machines</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Squat machines</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Abdominal mats</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Pull up bars</p>\r\n</li>\r\n</ul>\r\nAdditionally, a CrossFit class may incorporate some less conventional fitness equipment, including\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Ropes, for climbing</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Boxes, for performing jumps</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Tractor tires, for flipping</p>\r\n</li>\r\n</ul>\r\nEach class is led by a certified CrossFit instructor, called a <i>c</i><i>oach</i>, and the gym is called a Box (CrossFit has its own language). CrossFit classes usually last one hour and include a warm up, a skill session, an explanation and example of the Workout of the Day (<i>WOD</i>, in CrossFit lingo), and the actual workout.\r\n\r\nSome of the exercises you can expect to do in a CrossFit class include\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>Push ups</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Pull ups</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Squats</b>, with and without a barbell</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Bench press</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Deadlifts</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Farmer's carry</b>, where you pick up some heavy object and walk with it as far as you can</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Box jumps</b>, where stand in front of a secured box or platform, jump onto the box, and immediately back down to the floor</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Back extension</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Toes-to-bar</b>, where you hang from an overhead bar (or pull up bar) and bring your toes up to touch the bar</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/strength-training/kettlebells-for-dummies-cheat-sheet-209038/\" target=\"_blank\" rel=\"noopener\">Kettlebell</a> swing</b></p>\r\n</li>\r\n</ul>","description":"<i>CrossFit</i><i>,</i> in its simplest definition, is a fitness routine that personal trainer Greg Glassman developed over several years in the mid- to late-1990s. <a href=\"https://www.dummies.com/health/exercise/crossfit-workouts-for-beginners/\" target=\"_blank\" rel=\"noopener\">CrossFit</a> is designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more.\r\n\r\nBut CrossFit is also a few more things — it's an exercise philosophy, a competitive sport, a corporation, and a community. You can't find a CrossFit class in just any gym you step into, CrossFit is offered only by gyms that undergo special certification by CrossFit, Inc. to become CrossFit-affiliated.\r\n\r\nCrossFit workouts typically include a combination of elements from other exercise styles, including high-intensity interval training, gymnastics, weightlifting, calisthenics, powerlifting, and strongman competitions. The \"CrossFit community\" is a key part of the overall philosophy of CrossFit — members of the same class typically become close by sharing fitness goals with one another, pushing each other to break personal records and overcome fitness plateaus, and praising each other for reaching milestones.\r\n\r\nCrossFit is a scalable workout that's accessible to everyone. The stereotype about a CrossFit class is that it's full of the kind of chest-pounding, lifelong athletes who scale mountains or jog from St. Louis to Albuquerque just for fun. In reality, that same class may have a 60-year-old grandmother who's just completed the first pull up of her life. The intensity of each exercise can be customized to suit the lifestyle and fitness level of every class member.\r\n\r\nMany CrossFit trainers (often called coaches) see themselves as part of a new movement in fitness that rejects some longstanding and conventional fitness wisdom. For example, a regular personal trainer may have you repeat a movement with a dumbbell 10 or 15 times, but a CrossFit Coach could ask you to keep going to exhaustion — until you simply can't perform the movement again. Most CrossFit coaches also encourage their students to follow CrossFit, Inc.'s nutrition recommendations, including a Paleo diet.\r\n<h2 id=\"tab1\" >The structure of CrossFit</h2>\r\nTo become a CrossFit affiliate, a gym's personal trainers must complete a standard two-day course and a variety of additional seminars on topics like gymnastics, Olympic weightlifting, endurance training, kettlebells, self-defense, rowing, and more. Once this training is complete, CrossFit, Inc. licenses the CrossFit name to the gym for an annual fee and certifies the trainers. Each CrossFit gym is then free to develop its own exercise classes and pricing.\r\n<h2 id=\"tab2\" >What a CrossFit workout looks like</h2>\r\nA typical CrossFit workout will involve various equipment from other workouts, including\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Barbells</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Dumbbells</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Kettlebells</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Gymnastic rings</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Jump ropes</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Medicine balls</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Resistance bands</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Rowing machines</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Squat machines</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Abdominal mats</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Pull up bars</p>\r\n</li>\r\n</ul>\r\nAdditionally, a CrossFit class may incorporate some less conventional fitness equipment, including\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Ropes, for climbing</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Boxes, for performing jumps</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Tractor tires, for flipping</p>\r\n</li>\r\n</ul>\r\nEach class is led by a certified CrossFit instructor, called a <i>c</i><i>oach</i>, and the gym is called a Box (CrossFit has its own language). CrossFit classes usually last one hour and include a warm up, a skill session, an explanation and example of the Workout of the Day (<i>WOD</i>, in CrossFit lingo), and the actual workout.\r\n\r\nSome of the exercises you can expect to do in a CrossFit class include\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>Push ups</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Pull ups</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Squats</b>, with and without a barbell</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Bench press</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Deadlifts</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Farmer's carry</b>, where you pick up some heavy object and walk with it as far as you can</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Box jumps</b>, where stand in front of a secured box or platform, jump onto the box, and immediately back down to the floor</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Back extension</b></p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Toes-to-bar</b>, where you hang from an overhead bar (or pull up bar) and bring your toes up to touch the bar</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b><a href=\"https://www.dummies.com/article/body-mind-spirit/physical-health-well-being/exercise-movement/strength-training/kettlebells-for-dummies-cheat-sheet-209038/\" target=\"_blank\" rel=\"noopener\">Kettlebell</a> swing</b></p>\r\n</li>\r\n</ul>","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34379,"title":"General Exercise & Movement","slug":"general-exercise-movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34379"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"The structure of CrossFit","target":"#tab1"},{"label":"What a CrossFit workout looks like","target":"#tab2"}],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":208848,"title":"Fitness For Dummies Cheat Sheet","slug":"fitness-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208848"}},{"articleId":207910,"title":"Core Strength For Dummies Cheat Sheet","slug":"core-strength-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/207910"}},{"articleId":206646,"title":"How to Do Chair Squats","slug":"how-to-do-chair-squats","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206646"}},{"articleId":203282,"title":"How to Use the MyFitnessPal Food Diary","slug":"how-to-use-the-myfitnesspal-food-diary","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203282"}},{"articleId":202264,"title":"How to Get Your Kids Out and Exercising","slug":"how-to-get-your-kids-out-and-exercising","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/202264"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;general-exercise-movement&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b4592095\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;general-exercise-movement&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b4592955\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-07-28T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":145924},{"headers":{"creationTime":"2016-03-26T22:36:08+00:00","modifiedTime":"2022-05-06T19:43:08+00:00","timestamp":"2022-09-14T18:19:42+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Cardio","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34167"},"slug":"cardio","categoryId":34167}],"title":"Running Your Way to Fitness","strippedTitle":"running your way to fitness","slug":"running-your-way-to-fitness","canonicalUrl":"","seo":{"metaDescription":"Running is wonderful exercise, but it can be tough on your body. Learn how to avoid injury, have fun, and run for great fitness.","noIndex":0,"noFollow":0},"content":"Like walking, running provides a fitness workout that you can take with you anywhere. You can work up a great sweat, burn lots of calories, and your muscles feel invigorated after you finish. You don’t need a rack on your car or a suitcase full of equipment; you just open the door and go.\r\n\r\nNo single type of exercise is better than all the rest. It’s merely a question of what’s best for you. Many runners develop frequent, chronic injuries. Many people have joints that simply will not tolerate all that pounding. If you’re not built to run, don’t argue with your body. You can get in great condition in other ways. And if you’re a beginner, hold off on running until you’ve built up stamina and strength.\r\n<h2 id=\"tab1\" >Running the right way</h2>\r\nRunners have a habit of looking directly at the ground, almost as if they can’t bear to see what’s coming next. Keeping your head down throws your upper-body posture off-kilter and can lead to upper-back and neck pain. Lift your head and focus your eyes straight ahead. Relax your shoulders, keep your chest lifted, and pull your abdominal muscles in tightly. Don’t overarch your back and stick your butt out; that’s one of the main reasons runners get back and hip pain.\r\n<p class=\"Remember\">Keep your arms close to your body, and swing them forward and back rather than across your body. Don’t clench your fists. Pretend you’re holding a butterfly in each hand; you don’t want your butterflies to escape, but you don’t want to crush them, either.</p>\r\nLift your front knee and extend your back leg. Don’t shuffle along like you’re wearing cement boots. Land heel first and roll through the entire length of your foot. Push off from the balls of your feet instead of running flat-footed and pounding off your heels. Otherwise, your feet and legs are going to cry uncle long before your cardiovascular system does.\r\n<p class=\"Warning\">If you experience pain in your ankles, knees, or lower back, stop running for a while. If you don’t, you could end up having to sit on the sidelines for months.</p>\r\n\r\n<h2 id=\"tab2\" >Running tips for rookies</h2>\r\nThese tips help you get fit and avoid injury.\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>Start by alternating periods of walking with periods of running.</b> For example, try two minutes of walking and one minute of running. Gradually decrease your walking intervals until you can run continuously for 20 minutes. If you have the inclination, you can build from there. Of course, sticking with a walk-run routine is fine; you’re less likely to injure yourself that way.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Vary your pace. </b>Different paces work your heart, lungs, and legs in different ways.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Always run against traffic when running on the shoulder of a road. </b>This allows you to see oncoming cars and dive for the side of the road, if necessary.<b> </b>If you’re running on steeply <i>banked</i> (angled away from the center line) country roads and the road is flat, you can run in the middle of the road to save wear and tear on your legs. But as you head up or down hills, get as far over on the shoulder (that is, away from the road) as possible to avoid speeding cars mowing you down. Consider carrying a lightweight cell phone for emergencies.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Don’t increase your mileage by more than 10 percent a week. </b>If you run 5 miles a week and want to increase, aim to do 5 1/2 miles the following week. Jumping from 5 miles to 6 miles doesn’t sound like a big deal, but studies show that if you increase your mileage more than 10 percent, you set yourself up for injury.</p>\r\n</li>\r\n</ul>","description":"Like walking, running provides a fitness workout that you can take with you anywhere. You can work up a great sweat, burn lots of calories, and your muscles feel invigorated after you finish. You don’t need a rack on your car or a suitcase full of equipment; you just open the door and go.\r\n\r\nNo single type of exercise is better than all the rest. It’s merely a question of what’s best for you. Many runners develop frequent, chronic injuries. Many people have joints that simply will not tolerate all that pounding. If you’re not built to run, don’t argue with your body. You can get in great condition in other ways. And if you’re a beginner, hold off on running until you’ve built up stamina and strength.\r\n<h2 id=\"tab1\" >Running the right way</h2>\r\nRunners have a habit of looking directly at the ground, almost as if they can’t bear to see what’s coming next. Keeping your head down throws your upper-body posture off-kilter and can lead to upper-back and neck pain. Lift your head and focus your eyes straight ahead. Relax your shoulders, keep your chest lifted, and pull your abdominal muscles in tightly. Don’t overarch your back and stick your butt out; that’s one of the main reasons runners get back and hip pain.\r\n<p class=\"Remember\">Keep your arms close to your body, and swing them forward and back rather than across your body. Don’t clench your fists. Pretend you’re holding a butterfly in each hand; you don’t want your butterflies to escape, but you don’t want to crush them, either.</p>\r\nLift your front knee and extend your back leg. Don’t shuffle along like you’re wearing cement boots. Land heel first and roll through the entire length of your foot. Push off from the balls of your feet instead of running flat-footed and pounding off your heels. Otherwise, your feet and legs are going to cry uncle long before your cardiovascular system does.\r\n<p class=\"Warning\">If you experience pain in your ankles, knees, or lower back, stop running for a while. If you don’t, you could end up having to sit on the sidelines for months.</p>\r\n\r\n<h2 id=\"tab2\" >Running tips for rookies</h2>\r\nThese tips help you get fit and avoid injury.\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>Start by alternating periods of walking with periods of running.</b> For example, try two minutes of walking and one minute of running. Gradually decrease your walking intervals until you can run continuously for 20 minutes. If you have the inclination, you can build from there. Of course, sticking with a walk-run routine is fine; you’re less likely to injure yourself that way.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Vary your pace. </b>Different paces work your heart, lungs, and legs in different ways.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Always run against traffic when running on the shoulder of a road. </b>This allows you to see oncoming cars and dive for the side of the road, if necessary.<b> </b>If you’re running on steeply <i>banked</i> (angled away from the center line) country roads and the road is flat, you can run in the middle of the road to save wear and tear on your legs. But as you head up or down hills, get as far over on the shoulder (that is, away from the road) as possible to avoid speeding cars mowing you down. Consider carrying a lightweight cell phone for emergencies.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>Don’t increase your mileage by more than 10 percent a week. </b>If you run 5 miles a week and want to increase, aim to do 5 1/2 miles the following week. Jumping from 5 miles to 6 miles doesn’t sound like a big deal, but studies show that if you increase your mileage more than 10 percent, you set yourself up for injury.</p>\r\n</li>\r\n</ul>","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34167,"title":"Cardio","slug":"cardio","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34167"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Running the right way","target":"#tab1"},{"label":"Running tips for rookies","target":"#tab2"}],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":240619,"title":"What is Sprint Training?","slug":"what-is-sprint-training","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","cardio"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/240619"}},{"articleId":198533,"title":"How to Determine Your Heart Rate","slug":"how-to-determine-your-heart-rate","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","cardio"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/198533"}},{"articleId":198530,"title":"How to Cool Down after Cardio Exercise","slug":"how-to-cool-down-after-cardio-exercise","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","cardio"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/198530"}},{"articleId":198529,"title":"How to Do Crunches","slug":"how-to-do-crunches","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","cardio"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/198529"}},{"articleId":198516,"title":"How to Swim to Get a Good Workout","slug":"how-to-swim-to-get-a-good-workout","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","cardio"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/198516"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = 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id=\"du-slot-63221b3f029f3\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-05-06T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":198506},{"headers":{"creationTime":"2016-03-27T16:47:22+00:00","modifiedTime":"2022-05-02T20:31:38+00:00","timestamp":"2022-09-14T18:19:42+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Running & Walking","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34173"},"slug":"running-walking","categoryId":34173}],"title":"Walking the Weight Off For Dummies Cheat Sheet","strippedTitle":"walking the weight off for dummies cheat sheet","slug":"walking-the-weight-off-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Walking can be a great way to lose weight, especially if you ramp up the intensity and make walking part of your lifestyle.","noIndex":0,"noFollow":0},"content":"It may sound too good to be true, but losing weight doesn’t have to be complicated. One of the simplest ways to lose weight is by just walking, something you already do each and every day. Anyone can do it, almost anywhere, and at any time. Just get up and start putting one foot in front of the other, and you are well on your way to achieving your weight-loss goals.","description":"It may sound too good to be true, but losing weight doesn’t have to be complicated. One of the simplest ways to lose weight is by just walking, something you already do each and every day. Anyone can do it, almost anywhere, and at any time. Just get up and start putting one foot in front of the other, and you are well on your way to achieving your weight-loss goals.","blurb":"","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34173,"title":"Running & Walking","slug":"running-walking","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34173"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":144692,"title":"Increasing the Intensity of Walking Workouts","slug":"increasing-the-intensity-of-walking-workouts","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144692"}},{"articleId":144643,"title":"Making Walking Part of Your Lifestyle","slug":"making-walking-part-of-your-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144643"}},{"articleId":144632,"title":"10 Stretches for Walkers","slug":"10-stretches-for-walkers","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144632"}},{"articleId":144631,"title":"Getting the Most from Your Walking Workout","slug":"getting-the-most-from-your-walking-workout","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144631"}},{"articleId":144623,"title":"Fueling Your Body to Maximize Weight Loss When Walking","slug":"fueling-your-body-to-maximize-weight-loss-when-walking","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144623"}}],"fromCategory":[{"articleId":199314,"title":"Recovering after Your Marathon Is Over","slug":"recovering-after-your-marathon-is-over","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/199314"}},{"articleId":199179,"title":"Sizing Up Your Running Posture","slug":"sizing-up-your-running-posture","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/199179"}},{"articleId":198769,"title":"Your First Run: Starting Slowly but Surely","slug":"your-first-run-starting-slowly-but-surely","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/198769"}},{"articleId":144692,"title":"Increasing the Intensity of Walking Workouts","slug":"increasing-the-intensity-of-walking-workouts","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144692"}},{"articleId":144643,"title":"Making Walking Part of Your Lifestyle","slug":"making-walking-part-of-your-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144643"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282663,"slug":"walking-the-weight-off-for-dummies","isbn":"9781119002505","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"amazon":{"default":"https://www.amazon.com/gp/product/1119002508/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119002508/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119002508-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119002508/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119002508/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/walking-the-weight-off-for-dummies-cover-9781119002505-203x255.jpg","width":203,"height":255},"title":"Walking the Weight Off For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9226\">Erin Palinski-Wade</b> is a nationally recognized nutrition and fitness expert, speaker and spokesperson. She has contributed her expertise to many national media outlets including the <i>CBS Early Show, The Doctors, and NBC News.</i> She is the author of <i>Belly Fat Diet For Dummies, 2 Day Diabetes Diet,</i> and owns a private nutrition counseling practice in NJ. Her website, <b>www.erinpalinski.com,</b> offers a free nutrition newsletter including tips and recipes. </p>","authors":[{"authorId":9226,"name":"Erin Palinski-Wade","slug":"erin-palinski-wade","description":" <p>Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS <i>Early Show,</i> ABC News, CBS News, Fox News, <i>Fitness</i> Magazine, and <i>Prevention</i> Magazine, among others.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;running-walking&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119002505&quot;]}]\" id=\"du-slot-63221b3e58757\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;running-walking&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119002505&quot;]}]\" id=\"du-slot-63221b3e591ed\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":144692,"title":"Increasing the Intensity of Walking Workouts","slug":"increasing-the-intensity-of-walking-workouts","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144692"}},{"articleId":144643,"title":"Making Walking Part of Your Lifestyle","slug":"making-walking-part-of-your-lifestyle","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","running-walking"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/144643"}}],"content":[{"title":"Increasing the intensity of walking workouts","thumb":null,"image":null,"content":"<p>After your walking workouts begin showing results and you start losing weight, you&#8217;ll find yourself motivated to try to do more, and that&#8217;s great. You can safely increase the intensity of your workouts with just a few simple adjustments.</p>\n<h2>Increase your daily steps</h2>\n<p>A calorie burned is a calorie burned, no matter how you do it. By simply walking a few extra steps today than you did yesterday, you will burn a few more calories, helping you on your path to weight-loss success. The more steps you can fit in each day, the better.</p>\n<p class=\"Tip\">To help increase your steps, purchase a pedometer and wear it from the time you get up in the morning until the time you go to bed. Do this for three days to figure out how many steps, on average, you walk each day. Then aim to walk an additional 500 steps each day for a week. Once this goal is easily achieved, aim to add on another 500 steps each day.</p>\n<p>Keep doing this until you can walk 10,000 steps or more each day. Although it sounds simple, these steps really add up in a big way.</p>\n<h2>Increase your walking speed</h2>\n<p>Going for a daily walk is a great way to boost your health along with your weight-loss efforts. The longer you walk, the more calories you burn, which can help to promote faster weight loss.</p>\n<p>But maybe you have a tight schedule and can only walk for a short period of time each day. Not to worry! By increasing your speed when walking, you can cover a greater distance in the same period of time. This technique allows you to burn more calories per minute, which means you&#8217;ll achieve a faster rate of weight loss without having to increase the amount of time you spend exercising each day.</p>\n<h2>Increase your incline</h2>\n<p>Walking daily is a great form of exercise, but if you walk in the same way day after day, your body will become accustomed to your walk. This means that your muscles won’t have to work as hard to help you walk at the same speed or for the same distance. And when muscles aren’t challenged, you burn fewer calories and lose less weight. To prevent this problem, mixing up the way you walk is vital.</p>\n<p class=\"Tip\">One way to do this is by added an incline to your walk. If you walk outdoors, aim to walk uphill for part or all of your walk. If you walk indoors, add stairs or an incline on a treadmill to your walk to increase the intensity of your workout.</p>\n<p>When you walk on an incline, the muscles in your lower body along with your core have to work harder to propel you uphill. This extra work not only increases the amount of calories you burn each minute as you walk, but it also helps to tone and tighten muscles as well.</p>\n"},{"title":"Making walking part of your lifestyle","thumb":null,"image":null,"content":"<p>Setting aside time each day to take a walk is a great start to losing weight and improving your health. But research has found individuals who set aside time to actually <i>workout</i> may end up being less active at the end of the day than their peers who lead an active lifestyle but don’t schedule in structured workouts.</p>\n<p>For the individuals who schedule workouts, the activity becomes a chore, and they find it hard to stay on track, especially if they are inactive for much of the day. If, however, you use walking as a way to stay active all day long, you don&#8217;t need to schedule chores to manage your weight and maintain your fitness.</p>\n<p class=\"Tip\">So to be as active as possible, make sure you incorporate walking as part of your lifestyle. Here are some ideas that can help:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Take the opportunity to fit in additional steps throughout the day whenever possible.</p>\n</li>\n<li>\n<p class=\"first-para\">Stand and walk while talking on the phone.</p>\n</li>\n<li>\n<p class=\"first-para\">Park in the furthest parking spot instead of the closest.</p>\n</li>\n<li>\n<p class=\"first-para\">Take the stairs instead of the elevator.</p>\n</li>\n</ul>\n<p>Although all of these ideas seem simple, when you do them day after day, in combination with a structured walking workout, you can quickly and easily achieve your weight-loss goals and also keep the weight off for good.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-05-02T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207543},{"headers":{"creationTime":"2016-03-27T16:49:09+00:00","modifiedTime":"2022-04-14T20:18:17+00:00","timestamp":"2022-09-14T18:19:37+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"General Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34379"},"slug":"general-exercise-movement","categoryId":34379}],"title":"Core Strength For Dummies Cheat Sheet","strippedTitle":"core strength for dummies cheat sheet","slug":"core-strength-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Learn how to train your core with everyday objects to get better posture and stability and reduce back pain.","noIndex":0,"noFollow":0},"content":"Your core muscles stabilize the spine and pelvis and run the entire length of the torso. A strong core gives you better posture and stability and reduces back pain — a strong core also makes you less prone to aches when you have to stand for a long time or spend hours sitting in front of a computer. You can train your core in a variety of ways, and you can even use everyday items around the house to do so.","description":"Your core muscles stabilize the spine and pelvis and run the entire length of the torso. A strong core gives you better posture and stability and reduces back pain — a strong core also makes you less prone to aches when you have to stand for a long time or spend hours sitting in front of a computer. You can train your core in a variety of ways, and you can even use everyday items around the house to do so.","blurb":"","authors":[{"authorId":9251,"name":"LaReine Chabut","slug":"lareine-chabut","description":" <p>Larry Payne and Georg Feuerstein are the authors of Yoga All-In-One For Dummies, published by Wiley. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9251"}}],"primaryCategoryTaxonomy":{"categoryId":34379,"title":"General Exercise & Movement","slug":"general-exercise-movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34379"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":208848,"title":"Fitness For Dummies Cheat Sheet","slug":"fitness-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208848"}},{"articleId":206646,"title":"How to Do Chair Squats","slug":"how-to-do-chair-squats","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206646"}},{"articleId":203282,"title":"How to Use the MyFitnessPal Food Diary","slug":"how-to-use-the-myfitnesspal-food-diary","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203282"}},{"articleId":202264,"title":"How to Get Your Kids Out and Exercising","slug":"how-to-get-your-kids-out-and-exercising","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/202264"}},{"articleId":199846,"title":"Mastering Gym Etiquette","slug":"mastering-gym-etiquette","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/199846"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;general-exercise-movement&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b39c03f1\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;general-exercise-movement&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b39c0ca2\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":164298,"title":"9 Ways to Train Your Core","slug":"9-ways-to-train-your-core","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/164298"}},{"articleId":164264,"title":"7 Household Items You Can Use to Improve Core Strength","slug":"7-household-items-you-can-use-to-improve-core-strength","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/164264"}}],"content":[{"title":"9 ways to train your core","thumb":null,"image":null,"content":"<p>Here are nine fast and fun ways to shore up your core. You can do these exercises outdoors or with a partner to make them more interesting and fun.</p>\n<h2>Sit on an exercise ball</h2>\n<p>Here&#8217;s an amazing exercise you can do with your exercise ball without even trying. You won&#8217;t even break a sweat: Sit on your exercise ball instead of in your office chair for just one hour a day and you&#8217;ll get tighter abs and a stronger back. Just by sitting up straight and sucking in your tummy, you improve your core strength and your balance at the same time. To keep from falling off the ball, you have to keep your feet flat on the floor and pull your abs in tight. Because the ball is round, you can&#8217;t just plop yourself into it any old way like you can in a chair. You&#8217;re forced to strengthen your core.</p>\n<h2>Crunch with an exercise ball</h2>\n<p>Here&#8217;s an easy yet effective crunch: Grab an exercise ball and lie on the floor with your knees bent and feet flat on the floor. Place the ball between your ankles and bring your upper body to your lower body, or bring your knees to your elbows. This crunch works both your upper and lower abs and is much easier to do than a conventional ball sit-up.</p>\n<h2>Do your cardio</h2>\n<p>The best prevention against tummy fat is to stay low in body fat. Doing 60 minutes of cardio exercise at least three times a week helps you maintain a low percentage of body fat, which in turn helps your six-pack peek through.</p>\n<p>Jumping rope for 5 to 10 minutes at a time does the trick (ever see a boxer with belly fat?) and also helps keep your joints flexible.</p>\n<p>Other great forms of cardio are running sprints, doing jumping jacks, or performing other activities that get your heart rate elevated and can be done consistently for at least 30 minutes. In fact, if a full 60 minutes, three days a week just doesn&#8217;t leave you enough time — try to work in 30 minutes of cardio a day, five days a week; you&#8217;ll get the same results.</p>\n<h2>Take a walk</h2>\n<p>If you want to banish belly fat and strengthen your core, but you hate rigorous exercise, take a walk every night after dinner. Walking is the best form of exercise for getting rid of belly fat and training your core (and you&#8217;ll enjoy your neighborhood at the same time). When you take long strides, you work all the muscles that support your stomach, back, and pelvis. Walking is easy, and you only need to do it 30 minutes a day, five days a week.</p>\n<h2>Ride a bike</h2>\n<p>When you&#8217;re cycling, you use your legs and your abdominals and back muscles to push the pedals. Perfect for core training! And you get the benefit of a cardio workout, which helps reduce belly fat.</p>\n<h2>Do a plank</h2>\n<p>The plank exercise is one of the best core-strengthening exercise. The plank position requires you to pull in your abs while you stay lifted in a push-up position with your glutes squeezed together and your back straight.</p>\n<p>The plank energizes your entire body. It&#8217;s used in all yoga sun salutations and other poses. It is also a Pilates-based exercise to help strengthen the core of the body. So next time you&#8217;re short on time, roll out of bed, drop down to the floor, and plank it!</p>\n<h2>Stretch</h2>\n<p>Any exercise that lengthens your core engages the muscles through stretching. Dancers tend to look long and lean because they have great posture. They achieve this by having strong abdominal and back muscles. It all works hand in hand — strong abs, strong back, and good posture. It&#8217;s all good!</p>\n<h2>Suck it in</h2>\n<p>In many cases, people just aren&#8217;t in the habit of pulling in their tummies and sucking it in! To suck in your stomach, pretend you&#8217;re tightening a belt around your waist as you&#8217;re standing or sitting tall throughout the day. This technique gives you a visual reminder and helps you keep your stomach muscles tight.</p>\n<h2>Twist it</h2>\n<p>Twisting your core helps define your waist by working the <i>obliques</i> muscles along your waist. Any exercise that twists your upper body requires strong abs and back muscles. Sports that use a twisting motion include golf and baseball. In both of them, you have to twist to hit the ball. Both sports engage the core and help develop the kind of strength you need to be a good player.</p>\n"},{"title":"7 household items you can use to improve core strength","thumb":null,"image":null,"content":"<p>Your home is full of core-strengthening aids. What follows are seven common items you can use in your fitness routine. Now you <i>really</i> have no excuse not to stretch.</p>\n<h2>A chair</h2>\n<p>A chair can be a very useful and effective prop for exercising. To do a seated sit-up, sit in a chair and extend your arms out in front of you. Now rise to a standing position. Notice how you&#8217;re forced to use your core. Pause before sitting back down. Repeat 10 to 15 times. Don&#8217;t use a chair with wheels.</p>\n<h2>A beam or rafter</h2>\n<p>Just like in the movie <i>Rocky</i><i>,</i> you can hang from an open beam in your house or garage to do a pull-up. At first you&#8217;ll probably only be able to hold yourself up for a few seconds, but as your grip gets stronger, you&#8217;ll be able to chin-up or pull yourself up to really feel the strength in your core increasing.</p>\n<h2>A desk</h2>\n<p>Your desk can be an excellent prop for exercising. When you need to take a break from sitting in front of the computer, you don&#8217;t have to go very far to move some different muscles. Here&#8217;s how to do desk lunges:</p>\n<ol class=\"level-one\">\n<li>\n<p class=\"first-para\">Stand in front of your desk an arm&#8217;s length away and place both hands on top.</p>\n</li>\n<li>\n<p class=\"first-para\">Lean into a lunge position so your right knee bends and your left leg is extended behind you.</p>\n</li>\n<li>\n<p class=\"first-para\">Drop your left knee slowly to the floor as you tighten your stomach muscles to hold your body weight stable.</p>\n</li>\n<li>\n<p class=\"first-para\">Inhale deeply as you press back up to a standing position, using your abs and back to keep you standing tall. Switch legs and repeat.</p>\n</li>\n</ol>\n<h2>A doorway</h2>\n<p>A doorway is a great exercise prop because it&#8217;s both stable and large enough to have many different applications. Try this shoulder stretch:</p>\n<ol class=\"level-one\">\n<li>\n<p class=\"first-para\">Grab onto the molding over the top of the door with your fingertips.</p>\n</li>\n<li>\n<p class=\"first-para\">Bend your knees slightly, but keep your feet on the floor until you feel a stretch in your abdominals and back muscles.</p>\n</li>\n<li>\n<p class=\"first-para\">Grab onto the sides of the doorway and bend forward as if you were going to touch your toes.</p>\n</li>\n</ol>\n<h2>Stairs</h2>\n<p>If you have stairs in your house, use them. When you&#8217;re done, stretch out your feet and legs with the following exercise:</p>\n<ol class=\"level-one\">\n<li>\n<p class=\"first-para\">Stand on the bottom step with only the ball (front) of your right foot pressed down as your left foot remains beside it. Inhale deeply.</p>\n<p class=\"child-para\">Make sure you hold on to a railing or something stable to prevent you from falling.</p>\n</li>\n<li>\n<p class=\"first-para\">As you exhale, slowly lower your heel until you feel a comfortable stretch in your calf.</p>\n</li>\n<li>\n<p class=\"first-para\">Hold the stretch for 10 to 15 seconds.</p>\n</li>\n<li>\n<p class=\"first-para\">Try to gently drop your heel a little lower until you feel a deeper stretch in your calf.</p>\n</li>\n<li>\n<p class=\"first-para\">Repeat the stretch on your other leg.</p>\n</li>\n</ol>\n<p class=\"Tip\">An excellent variation to help you stretch your calf more deeply is to slightly bend the knee of the leg you&#8217;re stretching. You should feel a difference at the base of your calf.</p>\n<h2>A wall</h2>\n<p>You can use a wall to support any stretch. It&#8217;s smooth and wide and because a wall is adjacent to the floor, you have two firm, stable sources of support. You can do push-ups using the wall, too. The exercise is easier when you use the wall, but it&#8217;s just as effective at toning your core, and it&#8217;s especially good for strengthening your back.</p>\n<h2>A book</h2>\n<p>Sit on a big book to lift your hips off the floor just enough to take away some of the stress and strain of a tight lower back. When you don&#8217;t feel that strain anymore, you can stretch forward to grasp your toes and focus on pulling your belly button to your spine without rounding your back.</p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-04-14T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207910},{"headers":{"creationTime":"2016-03-26T23:04:28+00:00","modifiedTime":"2022-04-14T19:07:12+00:00","timestamp":"2022-09-14T18:19:37+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"General Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34379"},"slug":"general-exercise-movement","categoryId":34379}],"title":"How to Get Your Kids Out and Exercising","strippedTitle":"how to get your kids out and exercising","slug":"how-to-get-your-kids-out-and-exercising","canonicalUrl":"","seo":{"metaDescription":"Discover some fun ways to incorporate physical activity into your child's (and the whole family's) daily life.","noIndex":0,"noFollow":0},"content":"<p class=\"ReviewDate\">Upping your child's physical activity helps develop coordination and self-confidence. Diet and exercise habits that start now are more likely to follow your child into adulthood. Get the whole family involved in physical activity.</p>\r\n<p class=\"Remember\">Some activities may be difficult if your child is larger. Their size may make movement difficult, which, in turn can make them feel embarrassed, despite your best efforts. One of the reasons many adults don’t like to exercise is because as children they were made to work out as a form of discipline. But you can keep exercise fun. Studies show that the exercise habits made in youth are the habits you’re most likely to keep as you become an adult. Try some of these ideas.</p>\r\n\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Take walks together after dinner.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Plan nature walks, hikes, and canoe trips for the whole family.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Encourage your child to join school or community athletic programs — but only if they enjoy the activity. If it’s not fun, the child won’t do it, and it won’t engender lifelong habits. Volunteer to coach or, at the very least, go to games and practice sessions.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Take up sports that the whole family can do, such as inline skating, cross-country or downhill skiing, and backpacking.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Measure your steps on a fitness app or smart fitness device. It’s a tangible way to promote and encourage physical activity.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Get a rope and start jumping. Stage a family tournament.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Encourage children to ride bikes and swim at an early age, and show them how. Dust off your bike, too; put on your suit and get into the pool with your kids.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Turn off the TV. Better yet, unplug it. And limit phone and video game time.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Ask your child what they liked best about doing a favorite activity. You may be surprised to find out that you’re the draw. Exercise can provide a focused opportunity for conversation between the two of you.</p>\r\n</li>\r\n</ul>","description":"<p class=\"ReviewDate\">Upping your child's physical activity helps develop coordination and self-confidence. Diet and exercise habits that start now are more likely to follow your child into adulthood. Get the whole family involved in physical activity.</p>\r\n<p class=\"Remember\">Some activities may be difficult if your child is larger. Their size may make movement difficult, which, in turn can make them feel embarrassed, despite your best efforts. One of the reasons many adults don’t like to exercise is because as children they were made to work out as a form of discipline. But you can keep exercise fun. Studies show that the exercise habits made in youth are the habits you’re most likely to keep as you become an adult. Try some of these ideas.</p>\r\n\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Take walks together after dinner.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Plan nature walks, hikes, and canoe trips for the whole family.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Encourage your child to join school or community athletic programs — but only if they enjoy the activity. If it’s not fun, the child won’t do it, and it won’t engender lifelong habits. Volunteer to coach or, at the very least, go to games and practice sessions.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Take up sports that the whole family can do, such as inline skating, cross-country or downhill skiing, and backpacking.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Measure your steps on a fitness app or smart fitness device. It’s a tangible way to promote and encourage physical activity.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Get a rope and start jumping. Stage a family tournament.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Encourage children to ride bikes and swim at an early age, and show them how. Dust off your bike, too; put on your suit and get into the pool with your kids.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Turn off the TV. Better yet, unplug it. And limit phone and video game time.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Ask your child what they liked best about doing a favorite activity. You may be surprised to find out that you’re the draw. Exercise can provide a focused opportunity for conversation between the two of you.</p>\r\n</li>\r\n</ul>","blurb":"","authors":[{"authorId":9579,"name":"Jane Kirby","slug":"jane-kirby","description":" Jane Kirby, RD is a registered dietitian and member of the American Dietetic Association. She is the food and nutrition editor of <i>Real Simple</i> magazine and owner of The Vermont Cooking School, Inc<small><sup>TM</sup></small>&#160;in Charlotte, Vermont. Jane is the former editor of <i>Eating Well</i> magazine and the food and nuitrition editor for <i>Glamour</i>. She served on the dietetics staff of the Massachusettes General Hospital in Boston, where she&#160; completed graduate work in nutrition. She holds a Bachelor of Science degree from Marymount College.<br /> <p>The American Dietetic Association is the world&#8217;s largest group of nutrition and health professionals. As an advocate of the profession, the ADA serves the public by promoting optimal nutrition, health, and well-being.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9579"}},{"authorId":9580,"name":"The American Dietetic Association (ADA)","slug":"the-american-dietetic-association","description":"The American Dietetic Association is the world’s largest group of nutrition and health professionals. The ADA serves the public by promoting optimal nutrition, health, and well-being.","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9580"}}],"primaryCategoryTaxonomy":{"categoryId":34379,"title":"General Exercise & Movement","slug":"general-exercise-movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34379"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":208848,"title":"Fitness For Dummies Cheat Sheet","slug":"fitness-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/208848"}},{"articleId":207910,"title":"Core Strength For Dummies Cheat Sheet","slug":"core-strength-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/207910"}},{"articleId":206646,"title":"How to Do Chair Squats","slug":"how-to-do-chair-squats","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206646"}},{"articleId":203282,"title":"How to Use the MyFitnessPal Food Diary","slug":"how-to-use-the-myfitnesspal-food-diary","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203282"}},{"articleId":199846,"title":"Mastering Gym Etiquette","slug":"mastering-gym-etiquette","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","general-exercise-movement"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/199846"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;general-exercise-movement&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b3963fad\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;general-exercise-movement&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b39649a6\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Solve","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-04-14T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":202264},{"headers":{"creationTime":"2016-03-26T22:39:47+00:00","modifiedTime":"2022-04-05T16:34:40+00:00","timestamp":"2022-09-14T18:19:34+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Trying Out Yoga's Sitting Postures","strippedTitle":"trying out yoga's sitting postures","slug":"trying-out-yogas-sitting-postures","canonicalUrl":"","seo":{"metaDescription":"These sitting postures are great ways to improve your flexibility and breath control and great additions to your routine.","noIndex":0,"noFollow":0},"content":"<p class=\"normal\">Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures.</p>\r\n\r\n\r\n[caption id=\"attachment_291925\" align=\"alignnone\" width=\"630\"]<img class=\"size-full wp-image-291925\" src=\"https://www.dummies.com/wp-content/uploads/avrielle-suleiman-GpVak9-cL6E-unsplash-1.jpg\" alt=\"Woman Doing Yoga\" width=\"630\" height=\"420\" /> Avrielle Suleiman @ Unsplash[/caption]\r\n<h2 class=\"h2\">Chair-sitting posture</h2>\r\n<p class=\"Remember\">If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first.</p>\r\n<p class=\"number\">1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back.</p>\r\n<p class=\"indent\">Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book.</p>\r\n<p class=\"number\">2. Rest your hands on your knees; palms down, and then close your eyes.</p>\r\n<p class=\"number\">3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion.</p>\r\n<p class=\"indent\">Settle into a comfortable upright position, midway between the two extremes.</p>\r\n<p class=\"number\">4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso.</p>\r\n\r\n<h2 class=\"h2\">The easy posture</h2>\r\n<p class=\"normal\">Posture should be steady, easy, and comfortable<i>.</i> The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the <i>tailor's seat</i>). Beginners should start their floor sitting practice with this posture.</p>\r\n<p class=\"Tip\">This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures.</p>\r\n<p class=\"Remember\">In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you.</p>\r\n<p class=\"indent\">Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out.</p>\r\n<p class=\"number\">2. Cross your legs at the ankles with the left leg on top, the right leg below.</p>\r\n<p class=\"number\">3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee.</p>\r\n<p class=\"number\">4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso.</p>\r\n<p class=\"normal\"><b><i>Note: </i></b>In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners.</p>\r\n<p class=\"Tip\">Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided.</p>\r\n\r\n<h2 class=\"h2\">The thunderbolt posture</h2>\r\n<p class=\"normal\">This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion.</p>\r\n<p class=\"number\">1. Kneel on the floor and sit back on your heels.</p>\r\n<p class=\"indent\">Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down.</p>\r\n<p class=\"number\">2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead.</p>\r\n<p class=\"Warning\">This classic posture isn't recommended for beginners.</p>\r\n<p class=\"Tip\">If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them.</p>\r\n\r\n<h2 class=\"h2\">The auspicious posture</h2>\r\n<p class=\"normal\">This posture improves the flexibility of the hips, knees and ankles, and strengthens the back.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward.</p>\r\n<p class=\"number\">2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.)</p>\r\n<p class=\"number\">3. Bend your right knee toward you and take hold of the right foot with both hands.</p>\r\n<p class=\"number\">4. Grip the front of the ankle with your right hand and the ball of the big toe with your left.</p>\r\n<p class=\"indent\">Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf.</p>\r\n<p class=\"number\">5. Rest your hands on your knees, arms relaxed, palms down.</p>\r\n<p class=\"number\">6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.</p>","description":"<p class=\"normal\">Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures.</p>\r\n\r\n\r\n[caption id=\"attachment_291925\" align=\"alignnone\" width=\"630\"]<img class=\"size-full wp-image-291925\" src=\"https://www.dummies.com/wp-content/uploads/avrielle-suleiman-GpVak9-cL6E-unsplash-1.jpg\" alt=\"Woman Doing Yoga\" width=\"630\" height=\"420\" /> Avrielle Suleiman @ Unsplash[/caption]\r\n<h2 class=\"h2\">Chair-sitting posture</h2>\r\n<p class=\"Remember\">If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first.</p>\r\n<p class=\"number\">1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back.</p>\r\n<p class=\"indent\">Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book.</p>\r\n<p class=\"number\">2. Rest your hands on your knees; palms down, and then close your eyes.</p>\r\n<p class=\"number\">3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion.</p>\r\n<p class=\"indent\">Settle into a comfortable upright position, midway between the two extremes.</p>\r\n<p class=\"number\">4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso.</p>\r\n\r\n<h2 class=\"h2\">The easy posture</h2>\r\n<p class=\"normal\">Posture should be steady, easy, and comfortable<i>.</i> The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the <i>tailor's seat</i>). Beginners should start their floor sitting practice with this posture.</p>\r\n<p class=\"Tip\">This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures.</p>\r\n<p class=\"Remember\">In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you.</p>\r\n<p class=\"indent\">Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out.</p>\r\n<p class=\"number\">2. Cross your legs at the ankles with the left leg on top, the right leg below.</p>\r\n<p class=\"number\">3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee.</p>\r\n<p class=\"number\">4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso.</p>\r\n<p class=\"normal\"><b><i>Note: </i></b>In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners.</p>\r\n<p class=\"Tip\">Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided.</p>\r\n\r\n<h2 class=\"h2\">The thunderbolt posture</h2>\r\n<p class=\"normal\">This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion.</p>\r\n<p class=\"number\">1. Kneel on the floor and sit back on your heels.</p>\r\n<p class=\"indent\">Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down.</p>\r\n<p class=\"number\">2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead.</p>\r\n<p class=\"Warning\">This classic posture isn't recommended for beginners.</p>\r\n<p class=\"Tip\">If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them.</p>\r\n\r\n<h2 class=\"h2\">The auspicious posture</h2>\r\n<p class=\"normal\">This posture improves the flexibility of the hips, knees and ankles, and strengthens the back.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward.</p>\r\n<p class=\"number\">2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.)</p>\r\n<p class=\"number\">3. Bend your right knee toward you and take hold of the right foot with both hands.</p>\r\n<p class=\"number\">4. Grip the front of the ankle with your right hand and the ball of the big toe with your left.</p>\r\n<p class=\"indent\">Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf.</p>\r\n<p class=\"number\">5. Rest your hands on your knees, arms relaxed, palms down.</p>\r\n<p class=\"number\">6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.</p>","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Chair-sitting posture","target":"#tab1"},{"label":"The easy posture","target":"#tab2"},{"label":"The thunderbolt posture","target":"#tab3"},{"label":"The auspicious posture","target":"#tab4"}],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat 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Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[{"title":"For the Exam-Season Crammer","slug":"for-the-exam-season-crammer","collectionId":291934}],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" 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The following illustrations show some elementary positions to master:</p>\n<p><img loading=\"lazy\" src=\"https://www.dummies.com/wp-content/uploads/209143.image0.jpg\" alt=\"image0.jpg\" width=\"535\" height=\"661\" /></p>\n"},{"title":"How to follow the principles of T'ai Chi","thumb":null,"image":null,"content":"<p>T&#8217;ai Chi is more than just movements and postures. As with many disciplines that originated in the East, T’ai Chi incorporates a philosophy along with its physical practice. The principles of T’ai Chi in the following list tell you how to live in harmony in your world:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Slow down.</b> This is the Grand Ultimate Principle because you begin to find all the benefits of T&#8217;ai Chi if you go slowly.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Take it easy.</b> Forcing things is an antithesis in T’ai Chi. Physical and mental stress makes you tense up and get all the forms wrong.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Think in curves.</b> Movement in T’ai Chi is always curved and circular, never straight and linear. This allows one movement to flow seamless to the next and promotes a better flow of your <i>chi</i> (energy).</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Be simple. </b>Live fully. Live naturally. And be simple at your core.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Sink lower.</b> In other words, let your knees relax and bend at the joint. This grounds you, lets energy flow from the earth into your body, and allows you to overpower your opponent by getting beneath his or her energy and center.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Balance your movements.</b> Just as all things in the universe are reciprocal, T’ai Chi is a about balancing your moves — for example, forward and back, weight-bearing and non-weight-bearing, and reach and pull back. This is based on the ancient Chinese philosophy of <i>yin and yang,</i> in which all living things are opposing yet complementary.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Stay balanced.</b> Both physically and mentally, good balance is essential to good T’ai Chi — and to life.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Move the whole package.</b> Your whole body, not just a wrist or leg, is a part of T&#8217;ai Chi movement. Think action-reaction. Think flow.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Go with the flow.</b> Think smooth as silk. Move and think as if you are on wheels. Not herky-jerky with breaks. That cuts into your energy flow.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Stay rooted. </b>Always feel that you are firmly planted on the ground. This applies not only to T’ai Chi but also to life — what else is new?</p>\n</li>\n</ul>\n<p class=\"Remember\">In <i>The Writings of Chuang-Tzu,</i> Chuang-Tzu offers a quote to live by:<i> “</i>Flow with whatever may happen and let your mind be free: Stay centered by accepting what you are doing. This is the ultimate.”</p>\n"},{"title":"T'ai Chi terms to know","thumb":null,"image":null,"content":"<p>T’ai Chi has its own lingo, like any other practice. The terms in the following list represent the basic concepts you need to know to enhance your practice of T’ai Chi:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Chi:</b> Otherwise known as &#8220;life energy,&#8221; chi is the life force that pulses through your body and keeps you vital. Blocked chi can cause sickness or unhappiness.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Meridians:</b> Also known as &#8220;energy pathways,&#8221; these are the streets, roads, and byways in your body through which energy flows. These pathways can get &#8220;kinked&#8221; from poor health and stress and, therefore, can block energy from flowing through your body.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Dan Tien:</b> Literally meaning &#8220;elixir field,&#8221; this area is located approximately between your navel and pubic bone and is a storehouse of body energy.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yin and yang:</b> The terms for opposites that are opposing, yet complementary. 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Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.","description":"Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. 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For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9246\">Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America’s most respected yoga teachers by the <i>Los Angeles Times</i>. <b data-author-id=\"9247\">Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}},{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9247"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118839560&quot;]}]\" id=\"du-slot-63221b27adce8\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118839560&quot;]}]\" id=\"du-slot-63221b27ae814\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":153795,"title":"Debunking Yoga Myths","slug":"debunking-yoga-myths","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153795"}},{"articleId":153820,"title":"Finding the Right Yoga Class for You","slug":"finding-the-right-yoga-class-for-you","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153820"}},{"articleId":153794,"title":"Examining Keys to a Successful Yoga Practice","slug":"examining-keys-to-a-successful-yoga-practice","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/153794"}}],"content":[{"title":"Debunking Yoga myths","thumb":null,"image":null,"content":"<p>Many myths and misconceptions surround Yoga and Yoga practice, scaring off many would-be practitioners. The following list debunks some of those myths and gives you the real story so you can confidently add Yoga to your day.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Yoga is only for double-jointed people.</b> Yoga is for everyone, and you can tailor it to your individual needs. Yoga doesn&#8217;t require you to turn into a pretzel.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga is a religion. </b>Yoga is a philosophy with a toolkit of various practices that, when implemented, can calm the fluctuations of the mind. Yoga philosophy stems from a system that predates Hinduism and also influenced Hinduism, thus the similarities. But whereas Hinduism is a religion, Yoga is not; it&#8217;s practiced by people of many religions and others who are fully secular.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga is only for South Asian people.</b> Yoga originated in the East (India, to be precise), but it&#8217;s universally applicable. Besides, many of its practices have been modified to suit contemporary Western needs and tastes. Yoga even comes recommended by knowledgeable physicians around the world because of its great restorative power.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga is just a bunch of mindless exercises. </b>The popular image of Yoga as gymnastics is wrong. The physical exercises form only a part of its comprehensive approach. And the exercises are far from mindless — they call for both focus and mindfulness.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga is only for weaklings.</b> Yoga favors a gentle approach, but its advanced postures call for considerable strength and stamina. Many athletes complement their other forms of exercise with Yoga.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>You can&#8217;t gain muscle strength through Yoga.</b> Yoga has a whole range of postures that help strengthen your chest, back, stomach, arm, and leg muscles. Take a look at advanced practitioners; their muscular strength and development may surprise you. In addition to improving your strength, Yoga can help you combat stress and keep you generally fit.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>You need a guru to do Yoga.</b> If you couldn&#8217;t try out some basic Yoga exercises by yourself, Yoga publishers wouldn&#8217;t do the business they do<i>.</i> Consulting with a Yoga teacher or instructor can be helpful, but a guru is necessary only when you want to engage in Yoga as a full-fledged spiritual practice.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga requires you to believe in all kinds of strange ideas.</b> Yoga is based on universal principles shared by many other systems that have a holistic orientation to life. The fundamental approach of Yoga is for you to test those principles and find out for yourself whether they work for you. You either find them useful or you don&#8217;t, but no belief in bizarre ideas is necessary.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>People older than 50 can&#8217;t learn Yoga.</b> Yoga is for people of all ages. Some people start in their 70s and 80s. It&#8217;s never too late — or early — to start practicing Yoga.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Yoga can offer only a handful of exercises. </b>Yoga has a vast repertoire of postures, and Yoga teachers are constantly adding new variations to refine the system and make it suitable for the widest range of people possible.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>You can practice Yoga once a month and achieve good results. </b>As with any other exercise system, you get out of Yoga what you put into it. Regular daily Yoga practice gives the best results, but rest assured that a little effort does go a long way.</p>\n</li>\n</ul>\n"},{"title":"Finding the right Yoga class for you","thumb":null,"image":null,"content":"<p>Starting anything new can feel overwhelming, but choosing the Yoga class that fits you is easy when you take time to evaluate your Yoga needs. So how do you know the right class when you see it?</p>\n<p>When you visit a Yoga center or classroom, pay attention to your intuitive feelings about the place. Consider how the staff treats you and how you respond to the people attending class. Stroll around the facility and feel its overall energy. First impressions are often (although not always) accurate.</p>\n<p>When checking out a potential class to join, ask yourself the following questions:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Is the classroom&#8217;s atmosphere calming and inviting?</p>\n</li>\n<li>\n<p class=\"first-para\">What&#8217;s my gut response to the teacher?</p>\n</li>\n<li>\n<p class=\"first-para\">Do I want a male or female teacher?</p>\n</li>\n<li>\n<p class=\"first-para\">Does the teacher have at least 200 hours of training from an accredited school, or the equivalent from a well-respected master teacher?</p>\n</li>\n<li>\n<p class=\"first-para\">Does the teacher inspire trust for students&#8217; safety as they practice?</p>\n</li>\n<li>\n<p class=\"first-para\">Does the class provide an appropriate amount of intensity and challenge for my fitness level?</p>\n</li>\n<li>\n<p class=\"first-para\">Does the teacher or school have a good reputation?</p>\n</li>\n<li>\n<p class=\"first-para\">How do I respond to other students?</p>\n</li>\n<li>\n<p class=\"first-para\">How big are the classes, and can I get proper individual attention from the teacher?</p>\n</li>\n<li>\n<p class=\"first-para\">Would I be happy coming here regularly?</p>\n</li>\n<li>\n<p class=\"first-para\">Do I feel better after the class than I did before the class?</p>\n</li>\n<li>\n<p class=\"first-para\">Can I afford the classes?</p>\n</li>\n</ul>\n"},{"title":"Examining keys to a successful Yoga practice","thumb":null,"image":null,"content":"<p>Yoga enthusiasts come to the mat seeking a variety of rewards: to gain strength, increase flexibility, manage stress, or adopt a more peaceful way of life. Whatever your reasons for turning to Yoga, you want keep a few considerations in mind to get off to a good start.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Set clear goals for yourself.</b> Decide exactly what you want to accomplish (flexibility, fitness, better health, inner peace, and so on).</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Make a realistic commitment. </b>Promising yourself you&#8217;ll practice for an hour every day sounds great, but it doesn&#8217;t do you any good if you can&#8217;t reasonably maintain that schedule. Just 15 minutes a day is a great start.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Get your physician&#8217;s approval.</b> If you have a health challenge or are pregnant, be sure to consult a physician before embarking on a Yoga practice program. Familiarize your physician with the specific kind of Yoga you intend to practice. He may caution you away from certain forms of practice and steer you toward others. If your physician is unfamiliar with Yoga, consider showing him a copy of this book.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Enjoy gentle Yoga.</b> You don&#8217;t need to compete with yourself or anyone else. Allow Yoga to gently unfold the potential of your body and your mind. Don&#8217;t overdo the physical part of the practice. Keep the enjoyment factor high.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Keep a practice journal.</b> Chronicle your experience with Yoga, and periodically read through your journal to see the progress you&#8217;ve made. Progress is the best motivator.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Create a support system for yourself.</b> Most people find immediate rewards when they get on the Yoga mat and start moving and breathing, but getting themselves to the mat or the class can be challenging. Allow yourself to feel motivated and inspired by fellow practitioners. If you prefer to practice on your own at home, you may still want to consider participating in a Yoga class occasionally, if only to get feedback or find encouragement.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Vary your program periodically.</b> Even the best program can get boring. Prevent your enthusiasm from flagging by changing your routine occasionally. Trying out different teachers is a great way to learn new postures and sequences.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Educate yourself.</b> Continue to learn about Yoga, to make your Yoga practice more meaningful. Books, magazines, and websites on Yoga abound. With the Internet, getting access to the great Yoga teachers and thinkers is even easier. Take the time to read and study, and you&#8217;ll be pleasantly surprised by the depth you can discover in Yoga.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Have a role model to inspire you.</b> Everyone needs ideals. You don&#8217;t need to worship a hero, but having someone to look up to who, in your eyes, has succeeded and whom you find inspiring is always a good idea.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Be a Yoga enthusiast, but not a bore. </b>By all means, be enthusiastic about your Yoga practice, but know that not everyone shares your enthusiasm, including the dearest members of your family. Yoga&#8217;s positive effect on your body and mind is the best advertising; let those effects speak for themselves instead of annoying your family and friends with constant talk of Yoga.</p>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two 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Exercise & Movement Articles

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Pilates Pilates For Dummies Cheat Sheet

Cheat Sheet / Updated 12-19-2022

Pilates has become one of the most popular fitness systems in the world. The Pilates method works to strengthen the center, lengthen the spine, build muscle tone and increase body awareness and flexibility. This Cheat Sheet summarizes what you need to get started in Pilates and includes lists of exercises, from fundamental to advanced.

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Yoga Chair Yoga For Dummies Cheat Sheet

Cheat Sheet / Updated 10-21-2022

Most people think of yoga as something you do exclusively on a mat. But using chairs as props has been part of yoga for many years. You can experience so much of what yoga has to offer right from your chair without any other equipment.

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General Exercise & Movement What Is CrossFit?

Article / Updated 07-28-2022

CrossFit, in its simplest definition, is a fitness routine that personal trainer Greg Glassman developed over several years in the mid- to late-1990s. CrossFit is designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more. But CrossFit is also a few more things — it's an exercise philosophy, a competitive sport, a corporation, and a community. You can't find a CrossFit class in just any gym you step into, CrossFit is offered only by gyms that undergo special certification by CrossFit, Inc. to become CrossFit-affiliated. CrossFit workouts typically include a combination of elements from other exercise styles, including high-intensity interval training, gymnastics, weightlifting, calisthenics, powerlifting, and strongman competitions. The "CrossFit community" is a key part of the overall philosophy of CrossFit — members of the same class typically become close by sharing fitness goals with one another, pushing each other to break personal records and overcome fitness plateaus, and praising each other for reaching milestones. CrossFit is a scalable workout that's accessible to everyone. The stereotype about a CrossFit class is that it's full of the kind of chest-pounding, lifelong athletes who scale mountains or jog from St. Louis to Albuquerque just for fun. In reality, that same class may have a 60-year-old grandmother who's just completed the first pull up of her life. The intensity of each exercise can be customized to suit the lifestyle and fitness level of every class member. Many CrossFit trainers (often called coaches) see themselves as part of a new movement in fitness that rejects some longstanding and conventional fitness wisdom. For example, a regular personal trainer may have you repeat a movement with a dumbbell 10 or 15 times, but a CrossFit Coach could ask you to keep going to exhaustion — until you simply can't perform the movement again. Most CrossFit coaches also encourage their students to follow CrossFit, Inc.'s nutrition recommendations, including a Paleo diet. The structure of CrossFit To become a CrossFit affiliate, a gym's personal trainers must complete a standard two-day course and a variety of additional seminars on topics like gymnastics, Olympic weightlifting, endurance training, kettlebells, self-defense, rowing, and more. Once this training is complete, CrossFit, Inc. licenses the CrossFit name to the gym for an annual fee and certifies the trainers. Each CrossFit gym is then free to develop its own exercise classes and pricing. What a CrossFit workout looks like A typical CrossFit workout will involve various equipment from other workouts, including Barbells Dumbbells Kettlebells Gymnastic rings Jump ropes Medicine balls Resistance bands Rowing machines Squat machines Abdominal mats Pull up bars Additionally, a CrossFit class may incorporate some less conventional fitness equipment, including Ropes, for climbing Boxes, for performing jumps Tractor tires, for flipping Each class is led by a certified CrossFit instructor, called a coach, and the gym is called a Box (CrossFit has its own language). CrossFit classes usually last one hour and include a warm up, a skill session, an explanation and example of the Workout of the Day (WOD, in CrossFit lingo), and the actual workout. Some of the exercises you can expect to do in a CrossFit class include Push ups Pull ups Squats, with and without a barbell Bench press Deadlifts Farmer's carry, where you pick up some heavy object and walk with it as far as you can Box jumps, where stand in front of a secured box or platform, jump onto the box, and immediately back down to the floor Back extension Toes-to-bar, where you hang from an overhead bar (or pull up bar) and bring your toes up to touch the bar Kettlebell swing

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Cardio Running Your Way to Fitness

Article / Updated 05-06-2022

Like walking, running provides a fitness workout that you can take with you anywhere. You can work up a great sweat, burn lots of calories, and your muscles feel invigorated after you finish. You don’t need a rack on your car or a suitcase full of equipment; you just open the door and go. No single type of exercise is better than all the rest. It’s merely a question of what’s best for you. Many runners develop frequent, chronic injuries. Many people have joints that simply will not tolerate all that pounding. If you’re not built to run, don’t argue with your body. You can get in great condition in other ways. And if you’re a beginner, hold off on running until you’ve built up stamina and strength. Running the right way Runners have a habit of looking directly at the ground, almost as if they can’t bear to see what’s coming next. Keeping your head down throws your upper-body posture off-kilter and can lead to upper-back and neck pain. Lift your head and focus your eyes straight ahead. Relax your shoulders, keep your chest lifted, and pull your abdominal muscles in tightly. Don’t overarch your back and stick your butt out; that’s one of the main reasons runners get back and hip pain. Keep your arms close to your body, and swing them forward and back rather than across your body. Don’t clench your fists. Pretend you’re holding a butterfly in each hand; you don’t want your butterflies to escape, but you don’t want to crush them, either. Lift your front knee and extend your back leg. Don’t shuffle along like you’re wearing cement boots. Land heel first and roll through the entire length of your foot. Push off from the balls of your feet instead of running flat-footed and pounding off your heels. Otherwise, your feet and legs are going to cry uncle long before your cardiovascular system does. If you experience pain in your ankles, knees, or lower back, stop running for a while. If you don’t, you could end up having to sit on the sidelines for months. Running tips for rookies These tips help you get fit and avoid injury. Start by alternating periods of walking with periods of running. For example, try two minutes of walking and one minute of running. Gradually decrease your walking intervals until you can run continuously for 20 minutes. If you have the inclination, you can build from there. Of course, sticking with a walk-run routine is fine; you’re less likely to injure yourself that way. Vary your pace. Different paces work your heart, lungs, and legs in different ways. Always run against traffic when running on the shoulder of a road. This allows you to see oncoming cars and dive for the side of the road, if necessary. If you’re running on steeply banked (angled away from the center line) country roads and the road is flat, you can run in the middle of the road to save wear and tear on your legs. But as you head up or down hills, get as far over on the shoulder (that is, away from the road) as possible to avoid speeding cars mowing you down. Consider carrying a lightweight cell phone for emergencies. Don’t increase your mileage by more than 10 percent a week. If you run 5 miles a week and want to increase, aim to do 5 1/2 miles the following week. Jumping from 5 miles to 6 miles doesn’t sound like a big deal, but studies show that if you increase your mileage more than 10 percent, you set yourself up for injury.

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Running & Walking Walking the Weight Off For Dummies Cheat Sheet

Cheat Sheet / Updated 05-02-2022

It may sound too good to be true, but losing weight doesn’t have to be complicated. One of the simplest ways to lose weight is by just walking, something you already do each and every day. Anyone can do it, almost anywhere, and at any time. Just get up and start putting one foot in front of the other, and you are well on your way to achieving your weight-loss goals.

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General Exercise & Movement Core Strength For Dummies Cheat Sheet

Cheat Sheet / Updated 04-14-2022

Your core muscles stabilize the spine and pelvis and run the entire length of the torso. A strong core gives you better posture and stability and reduces back pain — a strong core also makes you less prone to aches when you have to stand for a long time or spend hours sitting in front of a computer. You can train your core in a variety of ways, and you can even use everyday items around the house to do so.

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General Exercise & Movement How to Get Your Kids Out and Exercising

Article / Updated 04-14-2022

Upping your child's physical activity helps develop coordination and self-confidence. Diet and exercise habits that start now are more likely to follow your child into adulthood. Get the whole family involved in physical activity. Some activities may be difficult if your child is larger. Their size may make movement difficult, which, in turn can make them feel embarrassed, despite your best efforts. One of the reasons many adults don’t like to exercise is because as children they were made to work out as a form of discipline. But you can keep exercise fun. Studies show that the exercise habits made in youth are the habits you’re most likely to keep as you become an adult. Try some of these ideas. Take walks together after dinner. Plan nature walks, hikes, and canoe trips for the whole family. Encourage your child to join school or community athletic programs — but only if they enjoy the activity. If it’s not fun, the child won’t do it, and it won’t engender lifelong habits. Volunteer to coach or, at the very least, go to games and practice sessions. Take up sports that the whole family can do, such as inline skating, cross-country or downhill skiing, and backpacking. Measure your steps on a fitness app or smart fitness device. It’s a tangible way to promote and encourage physical activity. Get a rope and start jumping. Stage a family tournament. Encourage children to ride bikes and swim at an early age, and show them how. Dust off your bike, too; put on your suit and get into the pool with your kids. Turn off the TV. Better yet, unplug it. And limit phone and video game time. Ask your child what they liked best about doing a favorite activity. You may be surprised to find out that you’re the draw. Exercise can provide a focused opportunity for conversation between the two of you.

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Yoga Trying Out Yoga's Sitting Postures

Article / Updated 04-05-2022

Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures. Chair-sitting posture If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first. 1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back. Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book. 2. Rest your hands on your knees; palms down, and then close your eyes. 3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion. Settle into a comfortable upright position, midway between the two extremes. 4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso. The easy posture Posture should be steady, easy, and comfortable. The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the tailor's seat). Beginners should start their floor sitting practice with this posture. This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures. In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably. 1. Sit on the floor with your legs straight out in front of you. Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out. 2. Cross your legs at the ankles with the left leg on top, the right leg below. 3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee. 4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso. Note: In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners. Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided. The thunderbolt posture This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion. 1. Kneel on the floor and sit back on your heels. Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down. 2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead. This classic posture isn't recommended for beginners. If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them. The auspicious posture This posture improves the flexibility of the hips, knees and ankles, and strengthens the back. 1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward. 2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.) 3. Bend your right knee toward you and take hold of the right foot with both hands. 4. Grip the front of the ankle with your right hand and the ball of the big toe with your left. Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf. 5. Rest your hands on your knees, arms relaxed, palms down. 6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.

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Tai Chi T’ai Chi For Dummies Cheat Sheet

Cheat Sheet / Updated 03-22-2022

The ancient practice of T’ai Chi and Qigong includes postures and movements, as well as a philosophy. T’ai Chi also has its own lingo — words and concepts you need to know.

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Yoga Yoga For Dummies Cheat Sheet

Cheat Sheet / Updated 03-02-2022

Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.

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