May 19 2021

Steno Fitness: Stretching

Stretch“The benefits of stretching are enormous. Stretching can increase your strength by 10%. It is a lot. The man explains that ‘when you lift a weight your muscles contract. And after the workout the muscles remain contracted for some time. The following restoration of the muscles’ length is what recovery is. Until the muscle has restored its length, it has not recovered. Hence he who does not stretch his muscles slows down the recuperation process and retards his gains.’ Besides tension and relaxation are two sides of the same coin, ‘if the muscle forgets how to lengthen, it will contract more poorly. And that is stagnation of strength.’” -Pavel Tsatsouline (From, “365 Days With Self-Discipline”)

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June 7 2018

Steno Fitness: The Mountain Pose

Mountain Pose Dos and DontsThe mountain pose, also referred to as “tadasana,” is the foundation for all standing yoga poses. According to the Yoga Journal, the mountain pose has the following benefits: Improves posture, reduces flat feet, firms abdomen and buttocks, relives sciatica, strengthens the knees and thighs, and strengthens the ankles.

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November 17 2015

Sitting Smart

Yes, I got the following advice from a pregnancy book. Still, the advice is relevant for anyone who has to sit for prolonged periods of time.

The authors of “What To Expect When You’re Expecting” state the following: “Sit smart. Sitting puts more stress on your spine than almost any other activity.” The authors state that it is advisable to use chairs that provide good back support, such as a straight back chair with firm cushioning. They also warn not to cross your legs because doing so can cause your pelvis to tilt forward, resulting in added pressure to strained back muscles.

Finally, “What To Expect When You’re Expecting” says: “Sitting for long periods can be as bad for your back as sitting the wrong way. Try not to sit for more than an hour without taking a walking and stretching break.”

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October 18 2015

Steno Fitness: The Importance Of Getting Enough Sleep

I Love Steno Logo (Cropped)A recent Inc. article entitled, “18 Behaviors of Emotionally Intelligent People,” written by, Travis Bradberry, discusses the importance of getting an adequate amount of sleep.

Author Travis Bradberry states: “It’s difficult to overstate the importance of sleep…When you sleep, your brain literally recharges, shuffling through the day’s memories and storing or discarding them (which causes dreams) so that you wake up alert and clearheaded…Self-control, attention, and memory are all reduced when [you] don’t get enough- or the right kind- of sleep.”

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June 25 2015

Steno Fitness: The Different Types Of Yoga (Part 1)

I Love Steno Logo (Cropped)Hatha Yoga- Integrates postures, relaxation, breathing exercises, and meditation to stretch, condition, and strengthen.

Vinyasa Yoga- Flowing sequences of challenging poses with an emphasis on breathing techniques.

Iyengar Yoga- Focuses on precise body alignment. Helps to enhance flexibility, endurance, balance and strength via coordinated breathing.

Bikram Yoga- Yoga done in a heated environment of at least 95 degrees, to up to 105 degrees. This type of yoga focuses on muscular strength and endurance, cardiovascular fitness, flexibility, and weight loss.

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