Yoga Basics and History

Ancient Roots of Yoga

• Yoga focuses on breathing, flexibility, and strength.
• Yoga originated in India.
• Two main components of yoga are breathing and postures.
• The Rig Veda is a collection of ancient hymns and mantras.
• Rishis refined and developed yoga.
• Yoga's language is Sanskrit.
• Asana refers to physical postures and poses.
• Yoga has 19 different types and 66 basic postures.

Best Types of Yoga for Beginners

• Hatha Yoga is great for beginners because it is steady-paced, focusing on holding poses.
• Iyengar Yoga is similar to Hatha, emphasizing precise alignment and posture (using props).
• Yin Yoga is a slower, relaxing style, where poses are held for several minutes (promoting deep relaxation and flexibility).

Yoga Frequency

• Beginners should practice yoga 2-3 times a week to build skills and strength.
• Yoga can be incorporated into daily life, including moments of stillness, breathing exercises, and gentle stretches.

Brief History of HIIT

• Dr. Izumi Tabata developed the Tabata Protocol in the 1950s, combining short bursts of intense exercise with rest periods.
• HIIT emerged as a method to improve both aerobic and anaerobic fitness in the 1990s.
• HIIT became widely popular in the early 2000s, due to its efficiency in improving cardiovascular health and strength.
• Today, HIIT is a recognized fitness trend for various fitness levels.

Pilates Review

What is Pilates?

• Low-impact exercise focusing on core strength, posture, flexibility, and control.
• Developed by Joseph Pilates in the early 20th century, originally for rehabilitation.

Key Principles

• Concentration, control, centering (core focus), flow, precision, and breathing.

Benefits

• Strengthens the core and improves posture.
• Improves flexibility and balance.
• Aids in injury prevention and rehabilitation.

Types

• Mat Pilates uses a mat and bodyweight exercises.
• Reformer Pilates utilizes a reformer machine for added resistance.
• Other forms use equipment like the Cadillac, Spine Corrector, Ladder Barrel, and Wunda Chair.

Anatomy

Skeletal System

• Functions include support, protection, movement, blood cell production, mineral storage, and fat storage.
• The human body has 206 bones.
• Divided into axial skeleton (skull, ribs, spine) and appendicular skeleton (limbs, shoulder, pelvis).
• Bone types include long, short, flat, and irregular bones.
• Bone cells include osteoblasts (form bones) and osteoclasts (break down bones).

Muscular System

• Functions of muscle tissue include movement, posture, heat generation, and substance movement.
• Muscle types include voluntary (skeletal), involuntary (smooth), and cardiac.
• Voluntary (skeletal) muscles are consciously controlled and connected to bones by tendons.
• Involuntary (smooth) muscles are unconsciously controlled, found in organs like stomach and intestines.
• Cardiac muscle is found in the heart and works automatically to pump blood.
• Muscle contractions lead to movement. Muscle pairs work in opposition.

Warm-Up Components

• Dynamic stretching improves blood flow and joint mobility.
• Cardio gradually raises heart rate.
• Isolations loosen joints through gentle movements.
• Strength training prepares muscles for exercise.
• Cool-down involves static stretching to prevent injury.

Healthy Active Living

• The F.I.T.T. principle guides exercise (Frequency, Intensity, Type, Time).
• Body composition includes high muscle mass and bone density, and body fat percentage varies between genders and ages.
• Cardio-respiratory capacity involves efficient oxygen and nutrient delivery by the heart, lungs, and blood vessels.

Eating for Optimal Health

• Macronutrients for athletes (carbohydrates, proteins, fats) are important for various bodily functions.
• Athletes require iron, calcium, vitamin D, magnesium for overall health.
• Pregnant women need folic acid & iron for blood volume and baby's development, and calcium for baby's bones.
• Supplements are additional support for the diet. Consider them a supplement, not a replacement.
• Use caution with energy drinks and ensure supplements are not conflicting with other medications.

Malnutrition

• Malnutrition includes undernutrition (micronutrient and macronutrient deficiency) and overnutrition (excess nutrients).
• Undernutrition leads to stunted growth and a weakened immune system.
• Overnutrition can result in obesity and heart disease.
• Balanced diet, regular health checks, gradual nutrients reintroduction, and treatment of underlying conditions are crucial.
• Media and unrealistic images can impact eating habits that are not beneficial.