Vol. 2, No. 10
Oct 12, 2005

The Truth about Yoga's Benefits

How's your downward dog? If you're one of the 11 million Americans riding the yoga fitness wave, you may be surprised to know that it's been around since 2250 B.C. The Harrapan civilization in Northern India practiced postures and breathing techniques that they believed would enable them to access the spirit realm. Today, yoga is practiced by many with hopes of becoming more flexible and fitter, but no studies had been done on its benefits until recently.

The American Council on Exercise recruited 34 healthy, women sedentary women and divided them into two groups: one as a control, and the other assigned to an 8-week, three days a week, 55-, minute Hatha yoga class (style recommended for beginners).

Here's what they found:

Hatha yoga significantly improved the subjects' flexibility, muscular strength and endurance and balance by as much as 35 percent. However, there were no significant changes in VO2 max or maximal heart rate, indicators of cardiovascular benefits. An hour session burns about as many calories as a slow walk: 144 calories. Bottom line: good things happen with yoga, but don't overestimate its ability to help you lose weight and burn fat if those are your goals.  

How to Find Gym Facilities While Traveling

Ron Rosell, a former management consultant, created www.fitforbusiness.com as a tool for travelers seeking hotels with great gyms, pools and athletic facilities. What began as a hobby in 1998 is now Rosell's core business with thousands of website hits each day.

Fit for Business does not accept advertising from hotels or health clubs, so facilities cannot buy their way in. Properties are listed solely on the quality of the facility. "We're picky," says Roswell. "People are looking for more than a treadmill and a TV. Not just any hotel can sign up with us and, contrary to what many people believe, a luxury hotel does not necessarily have a great fitness facility." Some of the best gyms listed offer lap pools, squash courts and rock-climbing walls.

Traveling outside the country? No problem. The site lists ten countries and will soon include an additional ten. If you're traveling to Italy, for example, you'll discover the Club Francesco Conti is just a block away from the Golden Tulip Executive Hotel and houses an athletic club and spa. Check out the website prior to your next trip to stay in shape en route.

But be forewarned: you will have no excuse to avoid exercising while on the road. 

Eight (Painless) Ways to Incorporate More Fruits and Vegetables in Your Diet

We know that fruits and vegetables are good for us, yet few people get the five to twelve recommended servings a day. Fresh produce supplies fiber and a host of disease-fighting phytochemicals-- and they're a great way to add color and crunch to meals without a lot of calories.

Here are a few ways to sneak a few into your diet:

• Keep a variety of fresh fruits readily available

• Have at least two vegetable side dishes with dinner

• Add chopped up fresh vegetables to soups

• Use a variety of mushrooms to top your pizza in place of meats

• Add frozen vegetables to your spaghetti sauce

• Stuff a chicken breast with sun-dried tomatoes and feta cheese

• Add apple slices to pork dishes

• Add chopped, fresh and leftover vegetables to salads

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Thanks! LM