{"appState":{"pageLoadApiCallsStatus":true},"categoryState":{"relatedCategories":{"headers":{"timestamp":"2022-06-23T18:31:18+00:00"},"categoryId":34166,"data":{"title":"Exercise & Movement","slug":"exercise-movement","image":{"src":null,"width":0,"height":0},"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}],"parentCategory":{"categoryId":34095,"title":"Physical Health & Well-Being","slug":"physical-health-well-being","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34095"}},"childCategories":[{"categoryId":34167,"title":"Cardio","slug":"cardio","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34167"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34168,"title":"Exercise Balls","slug":"exercise-balls","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34168"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34170,"title":"Pilates","slug":"pilates","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34170"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34171,"title":"Stretching","slug":"stretching","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34171"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34172,"title":"Tai Chi","slug":"tai-chi","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34172"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34173,"title":"Running & Walking","slug":"running-walking","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34173"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34174,"title":"Strength Training","slug":"strength-training","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34174"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}},{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34175"},"image":{"src":"/img/background-image-1.daf74cf0.png","width":0,"height":0}},{"categoryId":34379,"title":"General Exercise & Movement","slug":"general-exercise-movement","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34379"},"image":{"src":"/img/background-image-2.fabfbd5c.png","width":0,"height":0}}],"description":"Hold still while you read these articles on cardio, strength training, yoga, and (almost) every other fitness activity known to man. Then get moving!","relatedArticles":{"self":"https://dummies-api.dummies.com/v2/articles?category=34166&offset=0&size=5"}},"_links":{"self":"https://dummies-api.dummies.com/v2/categories/34166"}},"relatedCategoriesLoadedStatus":"success"},"listState":{"list":{"count":10,"total":437,"items":[{"headers":{"creationTime":"2016-03-26T22:36:08+00:00","modifiedTime":"2022-05-06T19:43:08+00:00","timestamp":"2022-06-22T19:37:40+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 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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>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9226"}}],"primaryCategoryTaxonomy":{"categoryId":34173,"title":"Running & 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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>","_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-62b36f844c0a3\"></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-62b36f844c879\"></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}},"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":"2022-06-22T19:37:36+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. ","_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-62b36f80b604b\"></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-62b36f80b6769\"></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}},"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":"2022-06-22T19:37:36+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>","_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.","_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-62b36f806f919\"></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-62b36f8070026\"></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}},"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":"2022-06-22T19:37:33+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":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga 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"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}}]},"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\" 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;:[null]}]\" id=\"du-slot-62b36f7defda9\"></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;:[null]}]\" id=\"du-slot-62b36f7df04bf\"></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}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-04-01T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":198946},{"headers":{"creationTime":"2016-03-27T16:55:55+00:00","modifiedTime":"2022-03-22T21:15:45+00:00","timestamp":"2022-06-22T19:37:30+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":"Tai Chi","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34172"},"slug":"tai-chi","categoryId":34172}],"title":"T’ai Chi For Dummies Cheat Sheet","strippedTitle":"t’ai chi for dummies cheat sheet","slug":"tai-chi-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"This ancient practice is more than just poses and movements; it's a whole philosophy. Learn about T'ai Chi postures and terms here.","noIndex":0,"noFollow":0},"content":"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.","description":"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.","blurb":"","authors":[{"authorId":9252,"name":"Therese Iknoian","slug":"therese-iknoian","description":" <p>Larry Payne and Georg Feuerstein are the authors of Yoga All-In-One For Dummies, published by Wiley. 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She has taught high school and middle school English for over 25 years. </p>","authors":[{"authorId":9252,"name":"Therese Iknoian","slug":"therese-iknoian","description":" <p>Larry Payne and Georg Feuerstein are the authors of Yoga All-In-One For Dummies, published by Wiley. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9252"}}],"_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;tai-chi&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780764553516&quot;]}]\" id=\"du-slot-62b36f7a3b18d\"></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;tai-chi&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9780764553516&quot;]}]\" id=\"du-slot-62b36f7a3b8ad\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":191875,"title":"Basic T’ai Chi and Qigong Movements","slug":"basic-tai-chi-and-qigong-movements","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","tai-chi"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/191875"}},{"articleId":191878,"title":"How to Follow the Principles of T'ai Chi","slug":"how-to-follow-the-principles-of-tai-chi","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","tai-chi"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/191878"}},{"articleId":191887,"title":"T'ai Chi Terms to Know","slug":"tai-chi-terms-to-know","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","tai-chi"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/191887"}}],"content":[{"title":"Basic T'ai Chi and Qigong movements","thumb":null,"image":null,"content":"<p>If you’re practicing the ancient postures of T’ai Chi, you need to become familiar and fluid in adopting the basic stances and movements. 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. A concept used throughout all of T’ai Chi and Qigong.</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}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-03-22T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208936},{"headers":{"creationTime":"2016-03-27T16:48:05+00:00","modifiedTime":"2022-03-02T16:39:17+00:00","timestamp":"2022-06-22T19:37:22+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":"Yoga For Dummies Cheat Sheet","strippedTitle":"yoga for dummies cheat sheet","slug":"yoga-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Try your hand (and legs...and back...and neck) at Yoga, an ancient practice that has mental and physical benefits.","noIndex":0,"noFollow":0},"content":"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.","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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contribution to Yoga research and the history of consciousness.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9247"}}],"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":[],"relatedArticles":{"fromBook":[{"articleId":203634,"title":"How to Do a Safe, Quick Prenatal Yoga Routine","slug":"how-to-do-a-safe-quick-prenatal-yoga-routine","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203634"}},{"articleId":153820,"title":"Finding the Right Yoga Class for 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Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/271177"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282686,"slug":"yoga-for-dummies-3rd-edition","isbn":"9781118839560","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"https://www.amazon.com/gp/product/1118839560/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118839560/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/1118839560-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118839560/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118839560/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/yoga-for-dummies-3rd-edition-cover-9781118839560-203x255.jpg","width":203,"height":255},"title":"Yoga 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 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>","_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>","_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 = 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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}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-03-02T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207698},{"headers":{"creationTime":"2016-03-27T16:55:21+00:00","modifiedTime":"2022-02-23T19:03:07+00:00","timestamp":"2022-06-22T19:37:16+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":"Fitness For Dummies Cheat Sheet","strippedTitle":"fitness for dummies cheat sheet","slug":"fitness-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Keep this cheat sheet handy as you embark on your new fitness practices. It will help remind you of your goals and keep you on track.","noIndex":0,"noFollow":0},"content":"The right gear, the right goals, and a healthy sense of skepticism about health and fitness news reports are key to shaping up and slimming down. Use this Cheat Sheet to get the whole family fit!\r\n\r\n[caption id=\"attachment_288814\" align=\"alignnone\" width=\"630\"]<img class=\"wp-image-288814 size-full\" src=\"https://www.dummies.com/wp-content/uploads/Fitness-class.jpg\" alt=\"People in outdoor exercise class\" width=\"630\" height=\"420\" /> © Gabin Vallet / Unsplash.com[/caption]","description":"The right gear, the right goals, and a healthy sense of skepticism about health and fitness news reports are key to shaping up and slimming down. Use this Cheat Sheet to get the whole family fit!\r\n\r\n[caption id=\"attachment_288814\" align=\"alignnone\" width=\"630\"]<img class=\"wp-image-288814 size-full\" src=\"https://www.dummies.com/wp-content/uploads/Fitness-class.jpg\" alt=\"People in outdoor exercise class\" width=\"630\" height=\"420\" /> © Gabin Vallet / Unsplash.com[/caption]","blurb":"","authors":[{"authorId":10274,"name":"Suzanne Schlosberg","slug":"suzanne-schlosberg","description":" <b>Suzanne Schlosberg</b> is a fitness writer whose work has appeared in <i>Shape</i>, <i>Health</i>, <i>Fit Pregnancy</i>, <i>Ladies' Home Journal</i>, and other magazines. <p><b>Liz Neporent</b> is a health and fitness expert and correspondent for ABC National News. She is a frequent contributor to <i>Shape</i>, <i>Self</i>, and <i>Fitness</i> magazines.</p>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10274"}},{"authorId":10275,"name":"Liz Neporent","slug":"liz-neporent","description":" Liz Neporent holds a master's degree in exercise physiology and is the author of several fitness books, including Weight Training For Dummies??. She has contributed to fitness magazines as well as the New York Times.","_links":{"self":"https://dummies-api.dummies.com/v2/authors/10275"}}],"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":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"}},{"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-62b36f6c92d85\"></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-62b36f6c934ec\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":190901,"title":"Keys to Fitness Success","slug":"keys-to-fitness-success","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/190901"}},{"articleId":190903,"title":"Getting Cheap Fitness Gear and Instruction","slug":"getting-cheap-fitness-gear-and-instruction","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/190903"}},{"articleId":190902,"title":"Judging Fitness Articles and News Reports","slug":"judging-fitness-articles-and-news-reports","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/190902"}},{"articleId":190893,"title":"Getting the Kids to Exercise","slug":"getting-the-kids-to-exercise","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/190893"}},{"articleId":190894,"title":"Fitness Myths Debunked","slug":"fitness-myths-debunked","categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/190894"}}],"content":[{"title":"Keys to fitness success","thumb":null,"image":null,"content":"<p>Setting fitness goals and making a concentrated effort to meet them are key to getting in shape. The following tips can help you meet your fitness goals:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Set realistic, measurable goals.</b> Instead of vowing to “get in shape,” commit to walking 20 minutes, three times a week.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Get your fitness tested.</b> Testing pinpoints the area(s) you need to work on, such as your cardiovascular conditioning, strength, flexibility, or balance.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Keep a daily exercise diary.</b> Record how far you walked, how hard you pushed, how many sets of shoulder exercises you did, and how you felt during your workout.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Work out with a buddy or join a club. </b>You’ll gain more motivation — and fitness — than if you exercise alone. Just make sure your buddy is reliable and motivating. If you’re Internet-savvy, countless websites bring together like-minded fitness buffs to discuss their training, share tips, and talk through challenges. Search Facebook, LinkedIn, or Twitter to find a group.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Pace yourself.</b> Don’t do three hours of exercise or attempt to lift 250 pounds your first time out. You’ll burn out fast and may even get injured.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Train for an event. </b>Nothing keeps you motivated to exercise like being on a mission, whether it’s to finish a 5k walk or 50-mile bike ride. The feeling of accomplishment you get from completing your event is like nothing else.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Have the right gear.</b> You don’t have to become a fitness gear junkie, but having the right clothing and equipment keeps you safe, makes you comfortable, and gets you fired up to work out.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Educate yourself.</b> Keep up with exercise trends and techniques by reading Web sites, blogs, and books.</p>\n</li>\n</ul>\n"},{"title":"Getting cheap fitness gear and instruction","thumb":null,"image":null,"content":"<p>Improving your physical fitness doesn’t have to cost an arm and a leg — look for ways to cut costs on fitness equipment and exercise instruction. Sure, you can buy a fancy gym membership, spend $200 an hour on a trainer, or buy a $4,000 treadmill that does everything short of fix you an espresso. But you can become just as fit, toned, slim, and flexible spending virtually nothing. Here’s how:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Instead of buying dumbbells, lift cooking-oil or cleaning-liquid bottles filled with sand, pebbles, or water.</b> Many bottles are indented in the center (just like a dumbbell), so they’re easier to grip than a soup can. Wear a filled backpack to add resistance to lunges and squats.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Buy a jump rope (oh, and use it, too).</b> You can get one for less than $8. Jumping rope strengthens your cardiovascular system, improves your agility, burns up to 15 calories per minute, and tones your thighs, calves, abdominals, back, chest, and shoulders. Plus, you can take your rope with you anywhere.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Invest in a physioball.</b> For about $30 to $50, you can buy a giant, sturdy plastic ball, one of the most versatile pieces of exercise equipment around. You can kneel on the ball to improve your balance, lean back on it to do strength exercises, or drape your back across it to stretch out your spine.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>See whether your cable operator offers ExerciseTV on demand.</b> This means you can fire up a workout any time. Some of these workouts are the same found on DVDs available for sale. If you’re already paying for cable, the workouts are free.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>If you already own an MP3 player and computer, flip to the podcast section of iTunes. </b>You can find tons of free workout podcasts, both audio and video, for everything from yoga workouts to running techniques. You also can find some free, high-quality workouts on sites such as YouTube.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Sign up for joint personal-training sessions with a friend.</b> This has become more popular and acceptable over the past few years in both clubs and in home training. Choose a friend who’s at a similar fitness level as you.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Look for nonmotorized equipment on Craigslist or eBay, or get it via giveaways on </b><a href=\"http://www.freecycle.org/\" target=\"_blank\" rel=\"noopener\"><b>Freecycle</b></a><b>. </b>For used higher-end equipment, go through an authorized dealer that gives you a warranty. When you buy new, ask for a discount, and if you’re buying several items, ask the salesperson to throw in a complimentary accessory, such as a rubber floor mat. Also ask about interest-free payment plans.</p>\n</li>\n</ul>\n"},{"title":"Judging fitness articles and news reports","thumb":null,"image":null,"content":"<p>News about fitness studies and developments is often contradictory, even misleading. When you’re wading through fitness news, the following tips can help you pick out reliable sources on TV, online, and in print.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Look for context.</b> Does the news report mention how this “revolutionary breakthrough” fits in with previous developments? One new study may be an aberration.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Consider the credentials and possible biases of sources quoted. </b>A fitness study is more likely to be legit if it comes out of a major university or government agency rather than some mysterious private institute.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Beware of celebrity endorsements.</b> When a celebrity gives media interviews about a disease or plugs a medical treatment or fitness regimen, chances are that person is getting paid, especially if he or she says, “I feel it’s a miracle.” Being a movie star doesn’t make you an exercise expert.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Don’t assume cause and effect.</b> If a study says oat bran is “associated with” low cholesterol, this doesn’t mean eating oat bran <i>causes</i> low cholesterol.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Look out for <i>advertorials.</i></b><i> </i>These are<i> </i>paid ads designed to look like articles, with layouts, fonts, and photos similar to the website or magazine’s editorial style so that readers have to work hard to make the distinction. They’re the written version of infomercials.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Notice the length of a study and the number of subjects.</b> A four-week study of ten people doesn’t tell you whether a weight-loss pill or exercise regimen is safe or effective. Maybe a pill stops working after two months or a year. Maybe those ten people aren’t typical.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Don’t make too much of animal studies.</b> The way an obese mouse responds to a diet drug may not be the same as the way humans do.</p>\n</li>\n</ul>\n"},{"title":"Getting the kids to exercise","thumb":null,"image":null,"content":"<p>Helping your kids get off the couch and in shape prepares them to become healthy adults. Here’s how to tap into children’s natural love of movement and get the whole family in shape:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Plan new traditions.</b> Is Saturday morning a time for sausage and pancakes? What about replacing that with a brisk walk to the local park or a bike ride around town?</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Make physical activity a family policy.</b> You may even have to make exercise mandatory. But after kids get rolling, they won’t fight it anymore.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Limit screen time by keeping a television and computer out of your child’s bedroom.</b> Only 30 percent of kids say they have time limits on watching TV, playing video games, or using the computer. But when parents do<i> </i>set limits, children cut screen time by a whopping three hours a day.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Take adventure walks in the neighborhood or the woods.</b> Or take your kids to the park to play soccer, Wiffle ball, or kickball, or climb on the jungle gyms. Toddlers love games like red light/green light and Simon Says.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Put fun first so kids don’t feel judged by their sports performance.</b> Instead of incessantly correcting their form or praising them for their skill on the soccer field, let them find their groove and focus on the great time they’re having.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>If your kid is a gamer, consider an active game.</b> Games like Wii Fitness and Dance Dance Revolution burn calories and develop coordination while providing plenty of fun and entertainment.</p>\n</li>\n</ul>\n"},{"title":"Fitness myths debunked","thumb":null,"image":null,"content":"<p>The exercise community has its share of fitness myths, misconceptions, and half-truths. The following table lists some of these common fitness myths and the reality behind them.</p>\n<table>\n<tbody>\n<tr>\n<th>Myth</th>\n<th>Reality</th>\n</tr>\n<tr>\n<td>You must exercise for 30 consecutive minutes.</td>\n<td>Three 10-minute sessions of exercise burn as many calories and<br />\nprovide nearly the same health benefits as one 30-minute<br />\nsession.</td>\n</tr>\n<tr>\n<td>Lifting weights will turn you into a pro wrestling<br />\ncontender.</td>\n<td>Virtually all women and most men can’t develop huge<br />\nmuscles without spending hours a day in the gym lifting very heavy<br />\nweights.</td>\n</tr>\n<tr>\n<td>If you stop exercising, your muscles will turn to fat.</td>\n<td>They’ll just shrink. Fat and muscle are two different<br />\nentities; you can’t turn one into the other.</td>\n</tr>\n<tr>\n<td>By focusing on abdominal exercises, you can lose that beer<br />\ngut.</td>\n<td>You can’t selectively zap fat off a particular part of<br />\nyour body. To lose a beer gut, you need to lose weight and exercise<br />\n(and you need to cut down on the brewskis).</td>\n</tr>\n<tr>\n<td>Exercising during pregnancy increases the rate of miscarriage<br />\nor birth defects.</td>\n<td>With a doctor’s approval, prenatal exercise is very<br />\nhealthy for you and your baby. In fact, studies show that labor and<br />\ndelivery are easier for women who exercise during pregnancy, as is<br />\ngetting back to your pre-pregnancy weight.</td>\n</tr>\n</tbody>\n</table>\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}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-02-23T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208848},{"headers":{"creationTime":"2016-03-27T16:52:29+00:00","modifiedTime":"2022-02-15T19:51:28+00:00","timestamp":"2022-06-22T19:37:12+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":"Strength Training","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34174"},"slug":"strength-training","categoryId":34174}],"title":"Weight Training For Dummies Cheat Sheet","strippedTitle":"weight training for dummies cheat sheet","slug":"weight-training-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"This handy Cheat Sheet is a great resource for helping you get started in weight training ― the correct and safe way.","noIndex":0,"noFollow":0},"content":"If you want to get into weight training, start by sorting fact from fiction. Don’t let stories you’ve heard about <a href=\"https://www.dummies.com/health/exercise/weights/weight-training-how-many-reps-and-sets-to-do/\" target=\"_blank\" rel=\"noopener\">weight lifting</a> keep you from the gym. You'll reach your fitness goals sooner by getting some simple home equipment and finding a qualified personal trainer. Follow some basic etiquette when working with a trainer and using the gym, and learn some muscle terminology so you’re comfortable with <a href=\"https://www.dummies.com/health/exercise/weights/how-to-lift-weights-the-right-way/\" target=\"_blank\" rel=\"noopener\">weight training</a>.","description":"If you want to get into weight training, start by sorting fact from fiction. Don’t let stories you’ve heard about <a href=\"https://www.dummies.com/health/exercise/weights/weight-training-how-many-reps-and-sets-to-do/\" target=\"_blank\" rel=\"noopener\">weight lifting</a> keep you from the gym. You'll reach your fitness goals sooner by getting some simple home equipment and finding a qualified personal trainer. Follow some basic etiquette when working with a trainer and using the gym, and learn some muscle terminology so you’re comfortable with <a href=\"https://www.dummies.com/health/exercise/weights/how-to-lift-weights-the-right-way/\" target=\"_blank\" rel=\"noopener\">weight training</a>.","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. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9251"}}],"primaryCategoryTaxonomy":{"categoryId":34174,"title":"Strength Training","slug":"strength-training","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34174"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":203385,"title":"3 Nifty Dumbbell Products","slug":"3-nifty-dumbbell-products","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203385"}},{"articleId":203369,"title":"10 Ways to Use Exercise Bands to Tone and Tighten","slug":"10-ways-to-use-exercise-bands-to-tone-and-tighten","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203369"}},{"articleId":203368,"title":"3 Shoulder Exercises for Weight Training","slug":"3-shoulder-exercises-for-weight-training","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203368"}},{"articleId":203367,"title":"10 Ways to Have a Ball with Exercise Balls","slug":"10-ways-to-have-a-ball-with-exercise-balls","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203367"}},{"articleId":203366,"title":"3 Presses to Strengthen Your Chest Muscles","slug":"3-presses-to-strengthen-your-chest-muscles","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203366"}}],"fromCategory":[{"articleId":210279,"title":"How to Do a Dumbbell Row","slug":"how-to-do-a-dumbbell-row","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/210279"}},{"articleId":209038,"title":"Kettlebells For Dummies Cheat Sheet","slug":"kettlebells-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/209038"}},{"articleId":206644,"title":"How to Do Iso Lunges","slug":"how-to-do-iso-lunges","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/206644"}},{"articleId":203385,"title":"3 Nifty Dumbbell Products","slug":"3-nifty-dumbbell-products","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203385"}},{"articleId":203369,"title":"10 Ways to Use Exercise Bands to Tone and Tighten","slug":"10-ways-to-use-exercise-bands-to-tone-and-tighten","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/203369"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282668,"slug":"weight-training-for-dummies-4th-edition","isbn":"9781118940747","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"amazon":{"default":"https://www.amazon.com/gp/product/1118940741/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1118940741/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/1118940741-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1118940741/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1118940741/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/weight-training-for-dummies-4th-edition-cover-9781118940747-203x255.jpg","width":203,"height":255},"title":"Weight Training For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9251\">LaReine Chabut</b> is a distinguished lifestyle and fitness expert, bestselling author, model, and mom. As the on-camera host of MSN’s hit web series <i>Focus on Feeling Better</i>, LaReine helped everyday people across America fit in exercise daily. She is most recognized as the lead instructor of <i>The Firm</i>, a series of popular workout videos and her blog losethatbabyfat.com.</p>","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. ","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9251"}}],"_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;strength-training&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118940747&quot;]}]\" id=\"du-slot-62b36f68d35cc\"></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;strength-training&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118940747&quot;]}]\" id=\"du-slot-62b36f68d3cfc\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":179179,"title":"Debunking Weight Training Myths","slug":"debunking-weight-training-myths","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/179179"}},{"articleId":179180,"title":"Bonus Weight Training Equipment","slug":"bonus-weight-training-equipment","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/179180"}},{"articleId":179178,"title":"Finding a Fitness Trainer","slug":"finding-a-fitness-trainer","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/179178"}},{"articleId":179181,"title":"Being a Good Personal Training Client","slug":"being-a-good-personal-training-client","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/179181"}},{"articleId":179185,"title":"Practicing Good Weight Training Etiquette","slug":"practicing-good-weight-training-etiquette","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/179185"}},{"articleId":179177,"title":"Trainer Talk: Basic Muscle Terms","slug":"trainer-talk-basic-muscle-terms","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","strength-training"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/179177"}}],"content":[{"title":"Debunking Weight Training Myths","thumb":null,"image":null,"content":"<p>Look at these common weight training myths and the facts that debunk them so you can arm yourself with the knowledge and confidence to hit the weights head on:</p>\n<table>\n<tbody>\n<tr>\n<th>Myth</th>\n<th>Reality</th>\n</tr>\n<tr>\n<td>You’ll get huge unless you lift light weights.</td>\n<td>The only way your muscles will burst the seams of your dress<br />\nshirts is if you regularly lift extremely heavy weight repetitions,<br />\nand if you have a body type that will even allow for the<br />\ndevelopment of mega muscles.</td>\n</tr>\n<tr>\n<td>You’re the only one in the gym baffled by the<br />\nequipment.</td>\n<td>No one is born knowing how to operate the assisted dip machine<br />\nor perform a decline chest fly! Weight training equipment can<br />\nbaffle even the sharpest of minds.</td>\n</tr>\n<tr>\n<td>Weight lifting is dangerous.</td>\n<td>If Dr. Ruth tried to hoist a 300-pound barbell overhead, that<br />\nwould be dangerous. But if you use good technique and common sense,<br />\nyou’re likely to stay injury free.</td>\n</tr>\n<tr>\n<td>Thigh exercises will slim your thighs, and ab exercises will<br />\nwhittle your middle.</td>\n<td>You can’t melt the fat off any particular body part by<br />\nperforming exercises that target that area. There simply is no such<br />\nthing as spot reducing.</td>\n</tr>\n<tr>\n<td>Lifting weights won’t help you lose weight.</td>\n<td>Lifting weights is an essential part of a fat-loss program.<br />\nDeveloping muscle is the only way to boost your metabolism, which<br />\ncan help you lose fat and keep it off.</td>\n</tr>\n<tr>\n<td>Free weights are for muscleheads and machines are for<br />\nbeginners.</td>\n<td>The free-weight room of a gym isn’t a special club for<br />\nbodybuilders; novices are welcome there and should make a point of<br />\nlearning to use dumbbells and barbells.</td>\n</tr>\n</tbody>\n</table>\n"},{"title":"Bonus Weight Training Equipment","thumb":null,"image":null,"content":"<p>Weight training equipment can be intimidating. Fortunately, you don’t need much or have to spend much money. Be on the lookout for the following basic training equipment to help you in your weight training routine:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>An adjustable weight bench: </b>Although you can perform dozens of exercises with dumbbells alone, a weight bench gives you far more versatility.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Weight lifting gloves: </b>Gloves give you a firmer grip on the weights, protect the skin on your palms, and make you look like a pro.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>A personal trainer: </b>A gifted trainer can get you over the learning curve in a hurry and in just a few sessions teach you technique tips that last a lifetime.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Exercise tubing: </b>Rubber tubing fits easily into your carry-on bag or your desk drawer at work and gives you a better stretch workout than you might imagine.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>A weight training diary: </b>Tracking the details of your workouts provides you with valuable feedback and the inspiration to keep lifting.</p>\n</li>\n</ul>\n"},{"title":"Finding a Fitness Trainer","thumb":null,"image":null,"content":"<p>Personal training instruction is valuable for anyone who lifts weights; even hiring a trainer for a few beginner sessions is beneficial. This list of qualifications shows what to look for when hiring a personal trainer:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Certification: </b>Your trainer should have a credential from a professional organization.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>A personality that’s compatible with yours: </b>Do you prefer a cheerleader or a<b> </b>drill sergeant?</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Good teaching skills: </b>Your trainer may have a PhD in physiology and be more congenial than Oprah Winfrey, but can she teach you to do a push-up?</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Personal attention: </b>A trainer shouldn’t give the same program to a 65-year-old woman and a professional hockey player. And your trainer should focus on you during your sessions, not check text messages, flirt with other gym goers, etc.</p>\n</li>\n</ul>\n"},{"title":"Being a Good Personal Training Client","thumb":null,"image":null,"content":"<p>When you’re working with a personal trainer, take an active role in your weight-training sessions, aligning your behaviors with a willing participant that trainers can easily work with. Keep these things in mind to ensure you have the best trainer-client relationship possible:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><b>Show up on time. </b>Trainers are professional people with busy schedules and bills to pay, so show them some courtesy.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Have a good attitude. </b>Your trainer doesn’t want to hear you whine about your boss or your latest speeding ticket.</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Listen to your trainer. </b>When your trainer advises you to perform 12 repetitions per set, don’t say, “My stockbroker said I should do 40.”</p>\n</li>\n<li>\n<p class=\"first-para\"><b>Speak up. </b>Don’t be afraid to ask why you pull a bar down to your chest instead of to your belly button.</p>\n</li>\n</ul>\n"},{"title":"Practicing Good Weight Training Etiquette ","thumb":null,"image":null,"content":"<p>At the gym, rules of weight training etiquette should be followed by everyone. After you know what’s expected of you, you’ll feel more comfortable. Adopt these rules to ensure good manners when lifting weights:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Share the equipment. Don’t take a nap on a machine you’re not using.</p>\n</li>\n<li>\n<p class=\"first-para\">Keep the grunting to a minimum. A weight room isn’t a public library but neither is it a championship wrestling arena.</p>\n</li>\n<li>\n<p class=\"first-para\">Return your weights to their designated spot on the rack.</p>\n</li>\n<li>\n<p class=\"first-para\">Don’t hog the drinking fountain. If the line behind you is longer than a World Series ticket line, don’t fill your entire water bottle.</p>\n</li>\n<li>\n<p class=\"first-para\">Don’t bring your gym bag into the weight room. Use those large, hollowed-out cubes called lockers.</p>\n</li>\n<li>\n<p class=\"first-para\">Keep your sweat to yourself. Carry a towel and wipe off any bench or machine that you use.</p>\n</li>\n<li>\n<p class=\"first-para\">Don’t treat the locker room like your own bathroom. Nobody wants to become personally acquainted with clumps of your hair.</p>\n</li>\n</ul>\n"},{"title":"Trainer Talk: Basic Muscle Terms","thumb":null,"image":null,"content":"<p>You don’t need to be fluent in the language of bodybuilding competitions to design an effective workout, but you do need to familiarize yourself with common weight-training lingo. Know the following terms to describe your body’s muscles so you better understand your trainer or training materials for weight lifting.</p>\n<table>\n<tbody>\n<tr>\n<th>Slang</th>\n<th>Translation</th>\n</tr>\n<tr>\n<td>Pecs</td>\n<td>Chest</td>\n</tr>\n<tr>\n<td>Traps</td>\n<td>Upper back</td>\n</tr>\n<tr>\n<td>Lats</td>\n<td>Middle back</td>\n</tr>\n<tr>\n<td>Delts</td>\n<td>Shoulders</td>\n</tr>\n<tr>\n<td>Bis</td>\n<td>Front of upper arms</td>\n</tr>\n<tr>\n<td>Tris</td>\n<td>Rear of upper arms</td>\n</tr>\n<tr>\n<td>Abs</td>\n<td>Front midsection</td>\n</tr>\n<tr>\n<td>Glutes</td>\n<td>Butt</td>\n</tr>\n<tr>\n<td>Quads</td>\n<td>Front thighs</td>\n</tr>\n<tr>\n<td>Hams</td>\n<td>Rear thighs</td>\n</tr>\n</tbody>\n</table>\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}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2022-02-15T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208374},{"headers":{"creationTime":"2016-03-26T17:18:34+00:00","modifiedTime":"2021-12-13T18:55:10+00:00","timestamp":"2022-06-22T19:37:01+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":"10 Tips for a Great Yoga Practice","strippedTitle":"10 tips for a great yoga practice","slug":"ten-tips-for-a-great-yoga-practice","canonicalUrl":"","seo":{"metaDescription":"Learn how to set yourself up for a positive yoga experience by establishing realistic expectations, and developing an effective routine.","noIndex":0,"noFollow":0},"content":"To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually.\r\n\r\n[caption id=\"attachment_288004\" align=\"alignnone\" width=\"630\"]<img class=\"wp-image-288004 size-full\" src=\"https://www.dummies.com/wp-content/uploads/Yoga-class.jpg\" alt=\"\" width=\"630\" height=\"420\" /> © David Tadevosian / Shutterstock.com[/caption]\r\n<h2 id=\"tab1\" >Understand yoga</h2>\r\nTo engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it.\r\n\r\nTraditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the <i>Yoga-Sutra</i> of Patanjali and the <i>Bhagavad-Gita </i>— through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most.\r\n\r\n \r\n<h2 id=\"tab2\" >Be clear (and realistic) about your goals and needs</h2>\r\nIf you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming.\r\n<p class=\"Remember\">If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice.</p>\r\n\r\n<h2 id=\"tab3\" >Commit yourself to growth</h2>\r\nEven if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons.\r\n<h2 id=\"tab4\" >Stay for the long haul</h2>\r\nSpoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga!\r\n<h2 id=\"tab5\" >Develop good habits from the beginning</h2>\r\nBad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises.\r\n<p class=\"Warning\">Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner.</p>\r\n\r\n<h2 id=\"tab6\" >Vary your routine to avoid boredom</h2>\r\nAfter you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for<i> me</i>.” “I have other more important things to do.” “I don’t feel like practicing today.”\r\n\r\nIf you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:\" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri.\r\n<h2 id=\"tab7\" >Make awareness and breath your allies</h2>\r\nYoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life.\r\n<h2 id=\"tab8\" >Do your best and don’t worry about the rest</h2>\r\nPeople often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma.\r\n<h2 id=\"tab9\" >Allow your body to speak up</h2>\r\nYour body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body.\r\n<p class=\"Warning\">When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition.</p>\r\n\r\n<h2 id=\"tab10\" >Share yoga</h2>\r\nIn the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.","description":"To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually.\r\n\r\n[caption id=\"attachment_288004\" align=\"alignnone\" width=\"630\"]<img class=\"wp-image-288004 size-full\" src=\"https://www.dummies.com/wp-content/uploads/Yoga-class.jpg\" alt=\"\" width=\"630\" height=\"420\" /> © David Tadevosian / Shutterstock.com[/caption]\r\n<h2 id=\"tab1\" >Understand yoga</h2>\r\nTo engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it.\r\n\r\nTraditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the <i>Yoga-Sutra</i> of Patanjali and the <i>Bhagavad-Gita </i>— through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most.\r\n\r\n \r\n<h2 id=\"tab2\" >Be clear (and realistic) about your goals and needs</h2>\r\nIf you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming.\r\n<p class=\"Remember\">If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice.</p>\r\n\r\n<h2 id=\"tab3\" >Commit yourself to growth</h2>\r\nEven if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons.\r\n<h2 id=\"tab4\" >Stay for the long haul</h2>\r\nSpoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga!\r\n<h2 id=\"tab5\" >Develop good habits from the beginning</h2>\r\nBad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises.\r\n<p class=\"Warning\">Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner.</p>\r\n\r\n<h2 id=\"tab6\" >Vary your routine to avoid boredom</h2>\r\nAfter you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for<i> me</i>.” “I have other more important things to do.” “I don’t feel like practicing today.”\r\n\r\nIf you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:\" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri.\r\n<h2 id=\"tab7\" >Make awareness and breath your allies</h2>\r\nYoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life.\r\n<h2 id=\"tab8\" >Do your best and don’t worry about the rest</h2>\r\nPeople often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma.\r\n<h2 id=\"tab9\" >Allow your body to speak up</h2>\r\nYour body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body.\r\n<p class=\"Warning\">When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition.</p>\r\n\r\n<h2 id=\"tab10\" >Share yoga</h2>\r\nIn the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.","blurb":"","authors":[{"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>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9247"}},{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","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>","_links":{"self":"https://dummies-api.dummies.com/v2/authors/9246"}}],"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":"Understand yoga","target":"#tab1"},{"label":"Be clear (and realistic) about your goals and needs","target":"#tab2"},{"label":"Commit yourself to growth","target":"#tab3"},{"label":"Stay for the long haul","target":"#tab4"},{"label":"Develop good habits from the beginning","target":"#tab5"},{"label":"Vary your routine to avoid boredom","target":"#tab6"},{"label":"Make awareness and breath your allies","target":"#tab7"},{"label":"Do your best and don’t worry about the rest","target":"#tab8"},{"label":"Allow your body to speak 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BYOB (Be Your Own Boss)
Be a Rad Dad
For Those Seeking Peace of Mind
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Exercise & Movement Articles

Hold still while you read these articles on cardio, strength training, yoga, and (almost) every other fitness activity known to man. Then get moving!

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Articles From Exercise & Movement

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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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General Exercise & Movement Fitness For Dummies Cheat Sheet

Cheat Sheet / Updated 02-23-2022

The right gear, the right goals, and a healthy sense of skepticism about health and fitness news reports are key to shaping up and slimming down. Use this Cheat Sheet to get the whole family fit!

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Strength Training Weight Training For Dummies Cheat Sheet

Cheat Sheet / Updated 02-15-2022

If you want to get into weight training, start by sorting fact from fiction. Don’t let stories you’ve heard about weight lifting keep you from the gym. You'll reach your fitness goals sooner by getting some simple home equipment and finding a qualified personal trainer. Follow some basic etiquette when working with a trainer and using the gym, and learn some muscle terminology so you’re comfortable with weight training.

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Yoga 10 Tips for a Great Yoga Practice

Article / Updated 12-13-2021

To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually. Understand yoga To engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it. Traditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the Yoga-Sutra of Patanjali and the Bhagavad-Gita — through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most. Be clear (and realistic) about your goals and needs If you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming. If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice. Commit yourself to growth Even if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons. Stay for the long haul Spoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga! Develop good habits from the beginning Bad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises. Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner. Vary your routine to avoid boredom After you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for me.” “I have other more important things to do.” “I don’t feel like practicing today.” If you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri. Make awareness and breath your allies Yoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life. Do your best and don’t worry about the rest People often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma. Allow your body to speak up Your body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body. When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition. Share yoga In the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.

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