The Beginner’s guide to Protein Powder

Nowadays you walk into any gym, and you’re going to see every other person with a shaker bottle. Powders and other supplements have become so deep-rooted in our workout and health culture that it’s hard to imagine not following up a great workout with a shake of some sort and sometimes even mid-workout. Protein powder, specifically, is leading the charge. Created by various sources from whey to soy to pea, the most popular supplement has cemented its place in our minds, our diets and even our local grocery stores.

If you’re an elite athlete or just a person looking to have a healthy lifestyle, chances are you have a tub of protein powder sitting somewhere in your house. If not, you’ve maybe gulped down a shake or smoothie at some point. But do you know what’s inside your protein powder? Do you know how use it to get the best results? To help you more efficiently decide how, when and if you should use this supplement, we created this beginner guide. Here’s how the most popular questions about protein powder shake out.

Protein Powder Primer: The Why’s and What’s

Many people start adding shakes to their diet without first considering why or if they need protein powder at all. The most obvious reason to supplement with protein powder is to reach your protein intake goal for the day. Especially when you’re crunched for time during work days, protein supplements can be your biggest friend.

Although the labels may say otherwise, the tubs are much more equal than you think. At the heart of all protein powders is just what one would think, protein, whether it’s from whey, hemp, soy, or something else it is still protein`. Still, you might see terms like scientific terms like hydrolyzed and say things like cutting edge to spruce up different products.Also, many companies will push for getting you to pay a lot of money for grass fed whey or cold-filtered whey. These things could make them better, but how much better is up for debate.

Therefore spending more doesn’t necessarily make a protein powder better. Many researchers recommend first looking for a reputable company that has good manufacturing practices they often advertise that on the label. They also suggest buyers search out various products using certifying brands like Informed Choice. Certifying companies buy actual products off of store shelves just like a regular consumer and run tests to make sure the bottle contains what the label advertises. After finding a couple of brands of protein you think you will like, it’s time to check the nutritional facts.

When to Mix It Up

So, you’ve researched your protein and brought home a tub of high-quality protein powder.  Figuring out the best times to supplement can be difficult. These are the two most common uses for protein powder during the day.

1. Meal Replacement

When you’re running late for work in the morning, the last thing you have time for is to make breakfast to start your day. This is one scenario where protein shakes can come in handy. Researchers recommend adding in a source of vegetables, serving or two of fruit and some healthy fats alongside a scoop or two of protein powder. I These shakes can be used in place of a meal or in addition to a regular meal when trying to gain weight.

Protein and supplements have often been viewed as a male-dominated thing, but protein powders are also very useful for women. St. Yes, women do have different nutritional needs than men. In general, they require less protein per pound of body weight which is due to differences in body composition. For that reason, researchers recommend females to use one scoop instead of two, or cutting the doses in half. However, after a while, you can adjust it based on your needs.

If these shakes are so nutrient, why don’t we just blend up a shaker bottle for every meal and not cook? The cautions of this are they still aren’t the same as whole food. There are way more nutrients in whole foods then there ever will be in protein powder. You can also sometimes lose nutritional value drinking your nutrients and vitamins instead of eating them. For this reason, they recommend supplementing with no more than two shakes in one day. The key is to use shakes in a pinch and rely on whole food sources for the rest of your meals.

2. Post-Workout

With the understanding of the post-workout window which is a small amount of time to intake nutrients after a workout for the best benefit, protein shakes and shaker bottles have become a necessity for a gym trip. If you don’t have a shake before you walk out the door, they say you are compromising your recovery time and crippling the benefits you could reap from your workout. Protein supplementation post-workout has been shown to be beneficial, particularly in helping individuals recover after a tough session and potentially increase muscle and strength gain.

Post workout shakes are a personal preference. Previously, protein shakes were thought to digest faster in the stomach than whole foods providing muscle-building nutrients to the recovering muscles quicker. But stomach sensitivity may also play a role as well. Some individuals have a harder time taking in whole food directly after a workout. In these cases, a shake is a proper substitution to get a quick dose of protein.

source http://www.healthy4lifeonline.com/the-beginners-guide-to-protein-powder/

Protein is an essential nutrient for weight loss.

Getting the correct amount of protein can boost your metabolism, reduce your appetite and even help you lose body fat without losing muscle.

Protein shakes are an excellent way to add more protein to your diet and it been shown to help with weight loss.

What Are Protein Shakes?

Protein shakes are protein powder with water, or milk depending on preferences, although other ingredients are often added as well for extra nutrients.

This can be convenient especially when access to high-protein foods are limited.

Although most people don’t need them to meet daily protein requirements, they can also be useful if you require increasing your intake for some reason.

You may get protein powder and mix it yourself, or you can also get many different brands of pre-made shakes.

Some of the most popular types of protein powder on the market are:

• Whey protein: which is a quickly absorbed, dairy-based protein that contains all the essential amino acids.
• Casein protein: which is a slow absorbed, dairy-based protein that contains all essential amino acids.
• Soy protein: which is a plant-based protein that contains all essential amino acids, and contains soy isoflavones, which provide health benefits.
• Hemp protein: which is a plant-based protein that is high in omega-3 and omega-6 fats, but low in the essential amino acids like lysine.
• Rice protein: which is a plant-based protein with low essential amino acids like lysine.
• Pea protein: which is a plant-based protein that is low in the non-essential amino acids like cysteine and methionine.

Many brands contain a mix of different protein powders. For example, many plant-based brands combine to complement each other’s amino acid profile.

Pretty much protein shakes can contain different types of protein, each with its characteristics.

Protein Shakes Decrease Hunger and Appetite

Protein can help decrease hunger and desire to eat in two main ways.

First, it increases appetite-reducing hormones such as GLP-1, PYY, and CCK, while reducing levels of the hunger hormone ghrelin.

Second, protein helps trick your body into thinking its full.

Researchers have experienced a high-protein breakfast helped people consume up to 135 fewer calories later in the day.

Another study, overweight men had been on a weight loss diet increased their protein intake to 25% of total calories. This increase cut cravings by 60% and late-night snacking by half.

Increasing the intake of protein from 15% to 30% of total calories helped participants in another study consume 441 fewer calories per day without actively trying to limit their portions.

By the end of the 12-week study period, participants had lost an average of 11 lbs.

These shakes can be a  very convenient way to add extra protein to your diet. But keep in mind that too much can still lead to extra calories.

Another study found that shakes with 20-80 grams of protein all decreased hunger by 50-65%, regardless of how much protein is in their shakes.

So if you want to lose weight, 20 grams per shake is sufficient enough to reduce hunger.

Pretty much protein can decrease your appetite by affecting your hunger hormones. It can also help you feel full for longer, which can help you eat less and lose body fat.

Protein Shakes May Increase Metabolism

High protein intake will boost your metabolism, helping you burn more calories every day.

A high-protein diet especially when combined with training will help you build muscle.

This speeds up your metabolism making your muscle burns more calories than fat.

Another study gave obese participants protein shakes with either 200 or 0 grams protein per week.

Those given the protein gained 2.8 lbs more mass following a 13-week training program.

In another study, researchers gave participants a combination of foods and shake providing either 0.5 g/lbs or 1.1 g/lbs (1.2 g/kg or 2.4 g/kg) of protein per day.

After six weeks, those on the higher-protein diet gained 2.4 pounds (1.1 kg) more muscle and lost 2.9 lbs (1.3 kg) more fat.

It should be known, that your ability to obtain muscle during a weight loss diet may depend on the amount of muscle you already have

Protein can also increase metabolism because of some calories needed to digest and metabolize it. This is known as the thermic effect of food (TEF).

For instance, 15-30% of protein calories are burned during digestion, while only 5-10% of carb calories and 0-3% of fat calories are burned during digestion (21).

Pretty much protein helps boost metabolism because a lot of energy is spent digesting and metabolizing it. Which helps you build muscle, which burns more calories than fat.

Protein Shakes May Help You Lose Weight and Belly Fat

Researchers agree that high-protein diets can help you lose more fat, especially fat from the belly area.

In another study, people on a diet providing 25% of calories as protein lost 10% more belly fat after 12 months than those eating half as much.

A different study compared the effects of various weight loss diets such as consuming more protein lost 31 lbs in 3 months which is 23% more than those consuming less.

In the final study, participants on diets providing 30% of calories from protein lost 8.1 lbs more than those on diets containing 15% of calories from protein.

Protein Shakes May Also Prevent Muscle Loss and Metabolic Slowdown

Weight loss diets cause you to lose muscle, which slows down your metabolism. This makes it easier to gain weight back once you go off the diet.

A high protein intake combined with training can help prevent part of this muscle loss and metabolic slowdown.

Researchers reported that participants’ metabolism decreased less on a weight loss diet providing 36% of calories as protein than on a diet containing about half that amount.

Evidence shows that consuming protein shakes on a daily as part of a weight loss diet may make muscle maintenance up to three and a half times more efficient.

Athletes compared weight loss diets providing either 35% or 15% of calories from protein. Both helped participants lose about the same amount of fat, but those consuming more protein lost 38% less muscle.

source http://www.healthy4lifeonline.com/protein-is-an-essential-nutrient-for-weight-loss/

The Benefits of Protein Powder

Nowadays, it seems like there are more and more Health advocates taking in more protein in some form or another. For example in your local grocery store, and you’ll likely find many different kinds of protein-enriched cereals and even “high” protein oatmeal. Whether the type of protein is soy, whey, casein, or milk, protein.

Of course, one of the best ways to get the amount of protein that your diet requires is through solid food, but it is not always easy to get all of our protein through solid foods. Especially when you carry out a full-time job and don’t always have time to prepare meals, through which to get your protein. This is where the protein shake will take their place. All you need is protein powder, a shaker bottle, some water, and you’ll always have enough protein to fuel your muscles!

The Benefits

Protein is used mainly with the production of muscles and is also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without a sufficient amount of protein, our bodies cannot put together the structures that make up every cell, tissue, and organ.  It can’t generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without the correct amount of protein, our muscles wouldn’t be able to heal quickly which would lead to overtraining your muscle which could result in injury.

Directly after a workout is the best time to put protein into the body so that the protein can be delivered to your muscles, to begin healing the “micro tears” which are minuscule tears in the muscle tissue, caused by intense contraction of the muscle during working out.

Since solid food takes much longer to digest and break down the protein and send it to the muscles, it may be best to take a protein shake immediately following a workout, giving that protein shakes only take around 30 minutes to reach the muscle after ingestion. We can see the advantage to making a protein shake in this instance.

Which Protein Is The Best Choice?

Whey protein has become one of the best supplements to put on muscle and enhance physique as well as improve health. To decipher which protein is best for a particular need, typically one would use a precise gauge of some sort like protein quality tests to determine which protein to use. The most commonly used criteria to measure the quality of a protein is Biological Value (or BV for short), which is the amount of nitrogen, body protein in grams, replaceable by 100 grams of protein in the adult diet.

Proteins that have the highest BV are considered to be the best for promoting growth. However, most scientists that are involved with protein research agree that the higher the BV, the better the protein is digested, used, and retained in the body. This turns into lean tissue gained and all things being equal like calories, exercise choice, etc. It is, however, a very complicated topic not given to such black and white answers.

Whey is a complete protein with a high BV, which means it contains all the essential and nonessential amino acids and boasts the highest branched-chain amino acid content found in nature. The Biological Value of whey protein is approximately 104, and the next highest BV is 100, with the whole egg. The BV of whole milk is 91, the BV of casein is 77, beef is 80, soy is 74, wheat is 54, and beans are 49.

Again, BV is only one criterion for proteins, and although necessary, people often make too big a deal of it. For example, beef has a relatively small BV but has been a staple protein for athletes (and people in general) for decades. Soy has a little BV but has other potentially useful properties. So, as a general guide to choosing proteins, BV is something to consider but should not cause people to put blinders on to other proteins.

How Much Should You Take?

The amount of protein you should take in for building muscle is 1 gram of protein per pound of body weight, for example, if you weigh 200 pounds than the minimum amount of protein you should take in is 200 grams of protein for muscle growth. But extra protein that is more than the daily minimum for muscle gaining just speeds up the healing process.

There has been debate over a maximum amount of protein that you should take in. It is to believe that it is not possible for somebody to take in too much protein. Although if you take in large amounts of protein it is a good idea to supplement your diet with calcium and magnesium since excessive amounts of proteins have been proven to decrease the amount of calcium and magnesium the body makes and retains. It is highly recommended to take protein not only does the muscle require the great ingredient to repair and grow but also three-quarters of the solids in the body are comprised of proteins.

When Are The Best Times To Take In Protein?

Now you know the benefits and how much you should take in, but, when is the best time to put protein into your body. One of the times that your body is in need of the most protein is immediately following a workout since your body starts to heal the muscle right after a workout. Taking protein at that time will give the body what it needs for its muscles to recover and grow.

It is also vital to take in a protein drink before you go to bed, providing your muscles with protein since your body will be slowly depleted of protein as you sleep. Breakfast is an important meal as well because your body depleted of food during sleep for 8-12 hours. One of the best tips of advice is to eat consistently, day in and day out, or take protein regularly to keep the protein levels high.

Conclusion

No matter your nutrition goals, protein should be treated as a foundational nutrient of any diet program. It is a key ingredient for attaining optimal progress in physique enhancement and performance. It’s certainly not a secret that any person who is active in sports and trains with weights or other resistance will benefit from getting enough protein. Every person from athlete to non-athlete looking to be healthy can find advantages in taking in protein. Many enjoy the anti-aging effects that a high protein diet can result in. But the only way to see how beneficial protein can be for you is to try it for yourself

source http://www.healthy4lifeonline.com/the-benefits-of-protein-powder/

Flat and Thin Forms of Resistance Bands

Resistance bands and tubings bands are becoming a more popular for rehabilitation and training tool due to their effectiveness, low price, and easy portability. They are mainly used to improve your muscular strength. Resistance tubes and bands are similar training tools. One can often be substituted for the other, but there are some fundamental differences between the two.

Shape

The form of the bands is the biggest and most noticeable difference between the two training tools. This is what gives them their different two names. Resistance bands are flat pieces of elastic that can tend to be at least several inches wide. Resistance tubes are round pieces of elastic with a hole in the middle which creates the tube shape. Most tubes measure to be about less than 1 inch in diameter.

Handles

The inclusion of the handles is another big difference between both bands. Although handles can be fitted on both bands and tubes, they are more often found with resistance tubes. Many different styles of handles can be found on various resistance tubing. Some come permanently attached to the tubing while others can be removed and switched from one tube to another. The broad but flat orientation of resistance bands does not lend itself as easily to the inclusion of the handle; a few varieties are available but often at an additional cost.

Pros of Flat Resistance Bands

Exercises

Most tasks can be completed successfully with either type of resistance material, but a few activities are completed with greater ease when using one version over the other. Activities that call for the resistance cord to be anchored to the floor, such as when used to add strength to the bench press, are best completed with a resistance band. Exercises that require the strength be held or attached to pulleys are best achieved with resistance tubes.

Varieties

Several types are available in both resistance bands and resistance tubing. One type that is closely associated with resistance bands are loops that can be used for lateral movements. One type that is related to resistance tubes is those that are attached to steps, chairs or other stationary objects. Overall, resistance tubing is more associated with many variations than that of bands.

A key advantage of the flat resistance bands is greater comfort in use. When you’ve got the band wrapped around your foot to do curls, for example, the pressure is evenly distributed. Since tubes are comparatively thin, the strength is noticeable against your body which some may be bothersome to some depending on the application.

It’s ideal for travel as flat bands can be folded and fit into tight spaces in suitcases. To top it off, they’re lighter than tubes.

Better for kids, older folks with weak joints, or simple rehabilitation exercises.

Maybe the best choice for specific activities associated with Pilates and yoga in which Increasing one’s strength is not the key motivating factor for use.

Pros of Resistance Tubes

Resistance tubes are resilient and last significantly longer than flat resistance bands. Bodylastics in particular feature “snap guard” which is an inner core that prevents you from over-stretching the band.

Tubes offer more choices regarding resistance for different applications.

For serious athletes and active people, tubes are better for heavier exercises. Fans of programs on the more intense side such as P90X, P90X3, and FOCUS T25 will prefer to stick with tubes.

Resistance band kits sometimes can be more extensive with as much as 31 pieces included with the Bodylastics Mega Resistance Bands sets. Some of the sets can include door anchors, different types of handles, ankles straps and even carrying cases are included in any decent set.

Flat and Thin Resistance Bands

Flat and thin resistance bands are quite simple bands that you can manipulate to boost your strength. These bands do not come with extra attachments and are usually about four feet in length. These types of exercise bands are ideal for toning your lower body or strengthen your ankles. As with all kinds of resistance bands, flat and thin resistance bands come in individual colors that indicate their level of resistance.

Cost of Resistance Bands

If your goal is to use one or more resistance bands for strength training and general fitness, it’s important to select the most appropriate resistance level. Many sets offer little to high resistance levels, allowing you to increase the resistance as your fitness levels improve. Training with elastic resistance can help prevent you from injury and assist in strengthening your muscles, making you a stronger athlete or individual overall. They’re a very convenient size for when you might be traveling. Resistance bands are typically available in tube and loop styles. Tube bands often have handles and are ideal for strength training exercises. Loop bands don’t have handles and tend to lie flat against the body. Browse a wider selection of resistance bands on Amazon for more options if this list doesn’t have what you need.

These durable resistance bands are commonly made with a natural latex material and are usually ideal for a wide variety of workouts. There are five separate resistance levels to choose from based on your level of fitness. Each band is hand tested before it’s shipped to ensure the highest quality product. Included with the bands is an instructional booklet is along with an eBook to help you get started. You could also search online video workouts to use as a guide.

Cost can vary widely depending on the brand, resistance level and amount of material purchased, but it is also true that cost ranges from tubes and bands. Most often, you will find that bands are more cost effective than tubes. Bands and tubes can both be bought in bulk which can then be cut down to the size needed. This can help save on costs. Buying bands in bulk are commonly found when owning a gym or an active user that likes to add variety to their workouts.

source http://www.healthy4lifeonline.com/flat-and-thin-forms-of-resistance-bands/

How Resistance Bands Work

Resistance bands can offer a variety of levels of resistance depending on how thick the bands are and how much they are stretched. You can buy “light,” “medium” or “heavy” types of bands. Lighter or thinner bands can offer less resistance while heavy or thicker bands can be harder to stretch and which may provide you with more resistance. You can also get more resistance from a band the more you stretch it. If you are looking for less resistance, keep the band somewhat lax, and if you are looking for more of a challenge, keep the band stretched, even in your starting position.

Effects on Strength

While some bands may not look as impressive as dumbbells or barbells, you can always use resistance bands in place of free weights or resistance machines to strengthen your muscles and get similar results. According to a study published in the September 2008 issue of the Journal of Strength and Conditioning Research, the results of working out with bands are similar to those you would get from training with weight machines when you work at the same amount of perceived exertion.

Advantages of Resistance Bands

Bands can offer certain benefits over other types of weights. They are much lighter and portable than free weights so you can take them wherever you go and continue your exercise regimen no matter where you are. Even better, bands cost a fraction of what weights cost. You can get a full workout with only a couple of bands and accessories, while you would need several dumbbells or barbells to achieve a similar workout. Another advantage, especially for beginners, is that bands have a much more reduced risk of injury than weights. These resistance bands are really lightweight, so the risk of injury associated with heavy weights is eliminated.

Disadvantages

The American College of Sports Medicine notes that exercising with resistance bands may feel unnatural if you are used to lifting free weights or exercising with machines since resistance changes throughout the exercise. Because of the resistance increases as the band stretch, the training can become tough at the end of the movement. The band can also become difficult to control when it is fully extended.

They are mostly giant rubber bands with plastic handles at each end that you pull against to work and strengthen certain muscle groups. Resistance bands come in a range of color-coded resistance levels, from easy-to-stretch to progressively more challenging.

Some resistance bands have a thin, flat cross section which is useful for wrapping around the bar of a dumbbell or barbell to add extra resistance to the top of a lift. This makes them useful during weightlifting sessions. They’re also comfortable when you require to wrap them around your feet or body for certain exercises.The alternative band cross section is round and is usually a hollow tube section.

Resistance bands can also be known as exercise bands.You might also come across the name “Resistance tubes.” These are usually shorter than average resistance bands and look like colored lengths of oversized surgical tubing. They usually have a handle at each end, and they’re normally about two feet in length when they aren’t stretched.

Tubes are much like resistance bands but they offer different levels of resistance, and they’re color-coded for easy identification. Exercise tubes have a reputation for lasting longer than bands, although they’re usually suited for various purposes.

Another variation is the Exercise Loop, this is similar to a resistance band, like a giant rubber band. There is little that can be done with practice loops that can’t be done with the standard types of the resistance band.

Resistance bands will provide a full-body workout whenever you need it or when other options are inconvenient or unavailable.

What Do Resistance Bands Do

Whatever your level of fitness you are at, exercise is always required to maintain or improve your condition and to burn calories. Exercise is essentially work done against a resistance such as gravity if you were skipping or lifting a weight.

Resistance bands have a unique ability to provide you with resistance throughout an entire workout. When you use the free weights, you don’t necessarily get that continuous form of resistance. For example, during the lifting phase of a bicep curl, gravity will work to provide your bicep with some resistance, along with the weight. However, the lowering action does not require an equal amount of effort. Resistance bands provide a balanced lifting and lowering workload. The result is that your muscles are challenged in a different and more efficient way.

By following lighter exercises where you can work at a fast rate of repetitions you can get a very efficient cardiovascular workout.

Why Use Resistance Bands

Not only will you be able to challenge your muscles, but you’ll also be able to carry out a lot of exercises with one small and lightweight form of equipment.

When your body performs an action against the constant load of a resistance band, it will develop toned muscles very quickly. The resistance bands will help increase your muscular strength and your balance, help sculpt a more toned figure and increase your range of motion along with your flexibility.

Resistance bands are good because they create resistance in multiple directions and can be easily applied to different muscle groups.

Resistance bands are also good for keeping your joints healthy and can be very helpful even for people with an arthritic type of joints. The bands can be useful in increasing joint flexibility and muscle strength making them also sufficient for seniors to use.

Beginners, seniors and those with arthritis should try to avoid rapid motions or even jerky exercises because you might be more prone to a possible injury. However, by using resistance bands with the correct level of resistance load, you will be able to perform safe exercises that will have a great benefit to you and your body.

As your fitness and muscle strength improves, you are less likely to have problems at home and with a set of resistance band added to your exercises it will be completely under your control.

Resistance bands can be used as part of another exercise program such as Yoga and Pilates.

Resistance bands are inexpensive, light, portable and very versatile. Because it is easy to pack a set of resistance bands in a suitcase or overnight bag, they’re the equipment of choice for anyone who needs to keep their self in shape on a road trip or even during a break at work.

It is worth trying Resistance Bands

Everyone will benefit by adding resistance bands to improve their current level of health and fitness. Resistance bands can also add more challenge and variety to any workout program at any level.

You will gain immensely from using these resistance bands to provide simple, healthy exercise even if you are an absolute beginner or even any age. If you are already pretty fit and engaged in a regular training program, resistance bands will give you an extra push to keep yourself in tip top condition.

If you have not tried these types resistance bands take a look at some of the products offered here on our website. You will find a wide variety of ideas that can help you to achieve a much more fit and healthy version of you.

source http://www.healthy4lifeonline.com/how-resistance-bands-work/

About Resistance Bands

Resistance bands are used primarily because of two main reasons. Resistance bands are ideal to take on the road with you for quick exercise while you are traveling. Especially due to their portability, and they are a very effective way of incorporating, even more, variety into your otherwise mundane workout routine.

Resistance bands work in just about the same way that cable machines do. They allow you to keep a consistent tension on the muscle that you are working out. These are three types of the resistance bands that can help with your fitness goals.

Strength training with bands involves the use of hydraulic tension, free weights, weight machines or elastic bands to provide resistance while you perform upper-body, core or lower-body exercises. Strength training with resistance bands is extremely beneficial for individuals of all ages and all activity levels. To get the most out of your training, buy the right size and type of band. If you are using the bands for physical therapy or rehabilitation, consult your doctor or a fitness professional for specific guidance.

1. Fit Tube Resistance Bands

The first type of resistance band is for your fitness goals is known as the fitting tube resistance band. It can be characterized by its heavy type of style and construction. It is more commonly made from a heavy duty latex rubber that might feature plastic handles on each end for gripping. In most situations, a typical model of this kind of resistance band gives buyers the option to choose among five types of modes of resistance. Many models of the fit tube type of resistance bands come with many attachments for any door, so that you can easily exercise by attaching one end to a door and then choosing to alternate between either of your hands to build your muscles. The range of these type of fit tube resistance bands is good so that you can get a productive workout for both your upper and lower body.

2. Clip Tube Resistance Bands

The second type of resistance band that can also help you along in your fitness goals would be the clip tube resistance band. This kind of band has slightly more accessories than the fit tube resistance band since it does come with ankle cuffs along with the plastic handles at opposite end of the band. The material used to make clip tube resistance bands is rubber latex. This type of resistance band lets you expand the parts where you can use this piece of equipment, and now you can take it to the office at work or even on vacation. The clip tube resistance band includes door attachments, and it can also be used in one of two ways. You can use this resistance band on its own, or you can hook it up with another resistance band to challenge you with even more levels of resistance.

3. Flat and Thin Resistance Bands

The last type of resistance band is either the thin or flat one. You can identify these quickly by their length, which comes out to about four feet. If your exercise goals are to work out your ankles or to train your lower body, then this is the type of resistance band that you want to buy. Look for unique color-coding on it to determine what kind of level of resistance it offers.

Know Your Fitness Level

When purchasing a resistance band, you should be aware your current strength and fitness level. Go to your level of strength, not what level you would like to reach. Exercise bands do come in a huge variety of different resistances. Buying the proper type of resistance band can help you increase the effectiveness of your workout and also can prevent you from injuring yourself. Extra-light resistance bands are normally recommended for inexperienced individuals as well as those rehabilitating from an injury. Light resistance bands are mainly used in rehabs and sometimes by many women. If you are on average fitness level, an older man or an untrained women, consider a medium resistance band. Heavy bands can be used for inexperienced people who are active. Extra-heavy bands are usually recommended for active men and women who are strong. Ultra-heavy resistance bands should be used by female and male bodybuilders. Or by people who are extremely experienced and fit.

Consider During Your Workout

Determine what type of exercises you would like to use on the resistance bands for before purchasing any. Fit tubes are usually four feet long with plastic handles, allowing you to perform arm, abdominal and lower-back workouts. Figure-8 bands are about 18 inches long with soft handles are in the shape of an 8. This type of band is recommended for chest presses, rowing, and arm exercises. Clip-tube resistance bands typically come in 16-, 24- and 48-inch lengths with attachments for clipping to a door or a cuff for your ankle. These can be used to perform exercises as if you were using a cable machine. A fit loop is a flat, circular band typically 8 inches in diameter. This band can help exercise your legs, hips, and buttocks. A ring resistance band is also 8 inches in diameter but has soft handles to enable you to work your hips, thighs, and buttock while seated, standing or lying down. A therapy band is usually four feet long and five 1/2 inches wide. You can perform upper- and lower-body exercises with a therapy band.

Purchase Different Levels

By buying two different types of resistance bands, you will have a backup in case you purchased a resistance band that might be too easy or too difficult for you to use. By buying two different resistance levels, you also have the option of making your workout more challenging when one band becomes too easy for you to use. Having two bands can also help to make your workout more efficient. You can use a heavier resistance band for large muscle groups and a lighter resistance band for smaller muscle groups.

source http://www.healthy4lifeonline.com/about-resistance-bands/

3 Levels of Yoga Learning

Yoga Mats provide the best foundation for you and your practice. These mats have an integrated anti-tearing net and high-quality material. These mats allow for you to practice different poses and exercise activities.

The design of these yoga mats is to be super easy to clean. These yoga mats are made with moisture-resistant technology and high-quality materials.  These mats wipe clean if you spill liquid on it, if you use it on a beach, or if you use it at home while sweating. The texture of these mats allows for an easy cleaning. Just wipe clean with a cloth, soap, and water.

Both sides of the mat have the same materials providing the mat with non-slip material on either side. Having a non-slip mat prevents possible injuries that could occur while practicing.

Each and every yoga mat is unique in their way, much like the people who practice yoga. Yoga has levels to it, and there is no telling where most people should be because it is more of a sense of what an individual likes. Do you like to relax and have an ‘aahhhhhhh’ moment or would you rather have a towel next to you for when you pour sweat?

It’s a common mistake to assume that a Level 1 class is just for ‘stiffies’ or ‘newbies’ and a Level 2 for the more physically adaptable. It’s so much more complicated than that because some people can and do attend Level 1 classes for many years, or even their whole life, whether or not they are considered ‘bendy.’ There is a lot of value to be gained working on foundational postures. Likewise, someone with a background in gymnastics or dance should always start with Level one classes. It is not about your flexibility; it’s about your knowledge and experience of doing yoga. Just because you can put your leg behind your head doesn’t mean you don’t need to learn the essential points of alignment in a pose like Downward Dog or connectedness to the body.

All classes, no matter the level you’re in, should place emphasis on using the breath and working mindfully with the body to tap into working with the subtleties of the mind.

Newbies are always welcome in a Level one class, but it’s best to take a Beginners Course if you are totally new to yoga. You will likely feel more comfortable in a group that doesn’t know their Warrior 1 from their Trikonasana! A beginner’s course assumes no previous knowledge of yoga, where a Level 1 class assumes basic understanding.

Some advanced students like to take a Beginner’s Course as they recognize their practice improves after going back to the basics.

Here is a short breakdown of what is to be expected, and what not to expect from Level one, two and three yoga classes:

Level 1 Yoga Class – Beginner

Level 1 classes will guide you slowly through so many basic yoga asanas. While it is suitable for beginners, it is also for those working with an injury (tell the teacher first!) and more seasoned practitioners. Many advanced students return again and again to a Level 1 class to work on the finer points of alignment in basic postures – for often the more advanced asanas (Sanskrit for postures) are rooted in the basic ones. The focus will be on safety and alignment and make the beginner more comfortable and familiar with the standard yoga poses.

What to expect:

Your teacher will most likely demonstrate the position, Sanskrit name but also give the English translation so as not to overwhelm any beginners. You can expect a well-rounded class of forwarding bends, gentle back bends, and twists. Modifications will be given like when bend your knees in a seated forward bend, and use props like sit bones on a block in Sukhasana while sitting with crossed legs and then tilt the pelvis forward.

You may also be introduced to postures that could prepare you for more standard poses, for example; you could work on Dolphin Pose to strengthen and develop your shoulders for headstands taught in Level two or three classes. If the class is not so busy like in some daytime classes, and the teacher says it’s safe to do so, then you could try a full headstand it might be taught in stages.

Commonly taught asanas to include:

Downward Dog, Virabhadrasana 1 also known as the Warrior 1 pose, Sphinx Pose, Paschimottanasana or the Seated forward bend, Vrksasana or the Tree Pose, and Ardha Matsyendrasana (Half Lord of the Fishes Pose.)

What not to expect:

Anything might compromise the integrity of the main joints in the body like your knees, your neck, and your lower back. You are more unlikely to be practicing asanas like Urdhva Danurasana also known as the Full Wheel, and Padmasana commonly known as the Lotus. Some teachers might not teach full Surya Namaskar as each pose within the Sun Salutation is more likely to be separately shown.

Are you ready to try to advance to Level two?

It might be a bit tricky to provide benchmarks to know if you are willing to move to a Level two class. At the very least you must have a solid understanding of key points of alignment in Level 1 asanas as it’s upon these that the deeper backbends, arm balances and inversions taught in a Level 2 class are built.

Another prerequisite is to know at least how to bend forward, how to twist, as well as to understand the basic mechanics of breathing and linking asana to breathe.

The following benchmarks are not meant to serve as absolutes, especially if someone needs to modify for their permanent structural imbalances within their body. But you can consider them as general guidelines: Navasana also was known as the boat pose, with straight knees for five breaths, ability to sit comfortably in Baddha Konasana commonly known as the Bound Angle Pose, with or without support under the thighs, and holding Downward Dog comfortably for ten breaths.

Level 2 Yoga Class – Mid Range Ability

Level two class is to assume a person teaching has a knowledge of yoga. A teacher might instruct people to do a Downward Dog as a transitional pose, and expect the student to understand and follow the essential points of alignment, even if modifications, such as slightly bent knees, are taken in it.  The class might be a little bit quicker than a Level one class but time will still be spent on working on each pose unless in more rapid Vinyasa Flow class. More advanced Pranayama might be taught, like Kumbhaka (breath retention) wherein a seated position, you bring your awareness to each breath while pausing between inhales and exhales.

What to usually expect:

Your postures are often instructed in Sanskrit, and not always with an English meaning. A teacher will most likely demonstrate a little less, and walk around the room offering some hands-on adjustments. You will explore inversions you will go upside-down in shoulder stand or Headstand. Your stamina, as well as your flexibility, will be tested as you hold balancing postures like Ardha Chandrasana or also known as the Half Moon Pose, which requires sustained muscle support as well as concentration.

At a level two, the class might be characterized by more sophisticated techniques, as well as work with mudras, or hand gestures, and the application of bandhas also known as the Uddiyana, Mula, and Jalandhara, which are energy seals created internally.

Being super patient in a Level two class, and listen to your teacher. The body takes some time to change, and you don’t want to risk injury by expecting too much, too soon. You will likely encounter all sorts of internal dialogue bouncing around in your head. Like ‘How does that bloke next to me float up in handstand when I struggle kicking one foot up at a time?’ This is completely normal. Try not to become attached to what you expect your practice to look like, and instead accept it for what it is.

Are you ready to advance to Level three?

Your headstands and handstands should be more fluent. And more subtly, you should have an ability to feel the workings of your body, adapting and responding to its relative tightness and openness.

An advanced practitioner, crucially, understands when not to push it. Each day on the mat is different, and a Level 3 practitioner listens, responds and adapts to their internal energy.

In a General Yoga class, you should be able to hold a headstand comfortably away from the wall. In an Ashtanga class, you should be able to come up to Tadasana (Mountain Pose) from Urdhva Dhanurasana (Upward Bow Pose). In a Vinyasa Flow class, hips should be open enough to work into Hanumanasa or Monkey Pose with or without a bolster for support.

Level 3 Yoga Class – Expert Level

If you think you have arrived at your yoga practice with a Level three class, sorry to say that you’re going to be very disappointed! Humility is one of the greatest lessons a Level three practitioner learns.

What to expect:

You will have to be entirely concerned what is happening with your body and your mind. A Level three class will be likely chock full of arm balances and deep back bends, peppered with Level 1 and two transition postures.

source http://www.healthy4lifeonline.com/3-levels-of-yoga-learning/