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How to build endurance

  1. Check your form: A broken machine won’t run well, and the same goes for your body. Poor running form can cause aches and pains that make you want to stop in your tracks, so check your running form to ensure your body will feel like it can keep going and going.
  2. Run more often: As with anything, practice makes perfect. You can’t expect to run like a gazelle if you only lace up your sneaks twice a week. Spread out your workouts over the week, running shorter distances more often. Try doing one- or two-mile workouts (choose a distance that works for your level of ability) five times a week. You’ll be surprised at how quickly running starts to feel easier.
  3. Increase slowly: Once your breath starts to even out and your muscles become less fatigued, you can start increasing your mileage. Don’t get ahead of yourself, though. Follow the 10 percent rule: never increase your weekly mileage by more than 10 percent of the previous week. Not only will this help to prevent injury, but it’ll also prevent your mind from feeling overwhelmed by doing too much too soon.
  4. Intervals: Running faster may be harder, but it’ll increase muscle strength and lung capacity, which are key to building your endurance. Start off by adding a few 10-second sprinting intervals every few minutes, and gradually build up to 30-second sprints.
  5. Head for the hills: Running up hills is another way to build leg and core strength as well as lung endurance. Increase the incline on the treadmill, or find some natural hills outside and do a shorter version of this hill repeat workout. At first you’ll curse the hills, but after a couple weeks, you’ll be craving them.

Does anyone know of any good May Yoga challenges?

Or is maybe interested in making one with me? I’m looking for a good one to help keep me motivated!

Sattvic “Diet” Foods

Fruits

Apples, Kiwi, Prunes, Apricots, Loquat, Tangerines, Bananas, Lychee, Pomegranate, Cantaloupe, Mango, Papaya, Cherries, Melons, Nectarines, Cranberry, Honeydew, Oranges, Grapefruits, Watermelon, Pineapples, Grapes, Peaches, Plums, Guava, Pears, Persimmon

Vegetables

Artichokes, Eggplant, Lettuce, Beets, Mustard, Greens, Asparagus, Daikon, Onions, Endive, Fennel, Maitake, Parsnips, Bok Choy, Peas, Broccoli, Green Beans, Potatoes, Brussels Sprouts, Kale, Radishes, Cabbage, Leeks, Lima Beans, Shallots, Carrots, Celery, Spinach, Cauliflower, Chard, Chanterelles, Sprouts, Corn, Squash, Shitake, Mushrooms, Watercress, Turnips, Yams

Sprouted Whole Grains

Amaranth, Barley, Buckwheat, Bulgur, Millet, Quinoa, Rice:Basmati, Brown and Wild Rice.

Oils

Olive, Safflower, Sesame, Sunflower, Garbanzo, Lentils, Mung.

Spices

Asafoetida (hing), Coriander, Basil, Cumin, Nutmeg, Black Pepper, Fennel seed, Parsley, Cardamom, Fenugreek, Turmeric, Cinnamon, Cloves, Ginger

Nut/Seed

Brazil nuts, Pumpkin seeds, Sunflower seeds, Walnuts

Milks & Cheese

Seed milk, Hemp milk, Almond or other nut milk

Sweetners

Cane juice, Raw honey, Stevia, Fruit Juices, Maple Syrup

Guide to choosing a yoga style

1. Slow paced, stretching, easy postures, simple breathing techniques and some seated meditation: Hatha, Ananda, Integral, Integrative yoga therapy.

2. A challenging workout with emphasis on the breath-body movement, detoxification through sweat, focus of mind, building strength, flexibility and stamina: Ashtanga, Bikram, Vinyasa, Dynamic.

3. Slow paced, concentrating on proper alignment and symmetry of postures, longer time spent holding postures, honoring the wisdom of the body, use of props: Iyengar, Kripalu, Anusara, Therapeutic, Svaroopa, Viniyoga.

4. Use of breath with movement, chanting, meditation, visualization, and relaxation: Kundalini, Sivananda yoga.

5. Blends the spiritual wisdom of yoga, the touch of Thai massage, and acrobatics in order to cultivate trust, connection and playfulness: Acro Yoga, Partner yoga.



Read more: http://www.care2.com/greenliving/choosing-a-yoga-style.html#ixzz2RJkALFtr

Low-Impact Cardio Exercises

For bad joints or days where you’re feeling a bit sore but still want to work out!

1. Step Aerobics

Adding a step element to your aerobics workout can greatly increase the intensity and effectiveness of your workout. For beginners, a four-inch step will provide plenty of a challenge, but expert step aerobicizers can use a step up to twelve inches high. During the step portion of your workout, be sure to bend your knee no farther than a ninety degree angle, and maintain a moderate pace.

2. Ellipticals

Elliptical trainers allow the body to experience all the aerobic and cardio benefits of running, with none of the jarring impact to the joints. By increasing the intensity or length of the workout, you can challenge the body even farther, and see rapid, dramatic results. While elliptical trainers can be expensive to purchase for at home use, they are available at many fitness centers.

3. Swimming

Because the water supports your body, swimming and water aerobics are excellent choices for those with joint issues. Your body works against the resistance of the water, adding additional intensity to the workout. Many fitness or recreation centers offer water aerobics classes, or just spend an hour at the lap pool to improve your breast stroke.

4. Low-Impact Circuit Training

Circuit training is a very effective approach to any workout, and is easily adaptable to provide a low-impact cardio workout. Using knee lifts, lunges, arm movements and other exercises to make up the circuit will give you great results, without jarring your joints. If you have access to a personal trainer at your fitness club or elsewhere, have him put together a program for you to help you get started.

5. Inline Skating

Another challenging workout approach, inline skating takes some practice, but can also be an intense workout with little demand on the knees. Many areas have paved trails for skaters, so scope out your area and see what facilities are available. Before you embark, though, be sure you have elbow pads, knee pads and the all-important helmet in case of spills.

6. Stationary Bike

A great at-home workout, the stationary bike is also easy on the joints. Park your bike in front of the TV and watch a movie, and be sure to vary your speed and the resistance of the pedals for even better, faster results.

7. Walking

While walking is more likely to jostle the joints than the above options, it’s still a viable option for many, even those with knee issues. Get into a good pair of walking shoes and take off for a stroll around the neighborhood. Bring the dog along if you have one, or do a few circuits around the block with the kids. If you have any specific problems that might make walking problematic, be sure to consult with a doctor.

Yoga Buddy?

Calling all yoga lovers, beginners or classified yogi’s!! I’m looking for someone to keep me motivated in my practice as I have not been recently. Someone who might be available for texting or just to keep in contact with! We could create routines for the week and basically just keep each other motivated and turn each other on to new videos, classes, gear, whatever! If you’re interested let me know!! :)

45 Minute Gym Routine