Generating hypotheses is a fundamental aspect of scientific discovery. I encourage all of you to formulate your own hypotheses based on the analysis of the biomechanics of the exercises and exploring the available literature.

The study of "Lee Hamilton" will be very important in the environment of strength conditioning. Or my predictions will plummet and the hip thrust will be catapulted to the top of the list of best glute exercises and most functional exercises, or critics' predictions will remain valid and hip thrusts will not lead to no improvement and may be thrown to the path.

It is quite clear to me that critics have a poor knowledge of sports science and biomechanical instincts, but that is why research is so important. Instead of calling other names, collecting attractive anecdotes, generating conspiracy theories, finding false experts to make extravagant claims, changing the positions of the sayings and demanding impossible proofs, or distorting the logic to mold preexisting prejudices, we can carry out tests Randomized controlled and see what data reveal, then to update our knowledge base and form new theories.

We will move forward conducting a large training study (longitudinal studies / training are rare in strength training because they require much more time and effort than transversal / mechanical studies) that will provide a lot of clarity as to how good the training is. Three most popular exercises of the lower body (squat, deadlift, and hip thrusts) compare them to each other regarding their transfer to performance and the ability to grow the glutes. When I say "we," I mean Lee Hamilton and his team of researchers, since they will be directing the study. But my team (attentively, Chris Beardsley, Andrew Vigotsky, Brad Schoenfeld, and John Cronin) will give the information and consolidate the support. This posting will seem intimidating to many individuals who do not have better contact with the terminology of sports science, but I will try to do it in a good way at the end, in the conclusion section.

In order to measure all the variables of interest pre- and post-intervention (before and after the six weeks of training), Hamilton and colleagues will be using this technology and will collect this data:

• Electromyography (EMG): The average EMG amplitude of the gluteus maximus and the peak EMG amplitude of the gluteus may (between the squat, hip thrust, and deadlift).
• Tensiomyography (TMG): Time of contraction, relaxation time, and muscle shift of the gluteus maximus.
• Force Platform: The maximum isometric strength of the mid thigh pull, the maximum force of horizontal thrust, force, RFD, momentum, power, and work (between the squat, hip thrust, and deadlift).
• Linear position transducers: Weight bar displacement and speed (between squat, hip push, and deadlift)
• Isokinetic dynamometry: The isometric hip extension torque at 90º, 45º, and 0º degrees, isokinetic hip extension torque at 60º / sec, 180º / sec, and 360º / sec.
• Ultrasound: Thickness of the muscle, angle of pennation, length of the fascicle.
• Timing lights: 10 m sprint, 40-yard sprint, 5-10-5 agility test.
• Guns to measure speed: Maximum sprint speed.
• Measurements with Measuring tapes: Vertical jump height, horizontal jump distance, rotary medicine-ball throwing distance.
• Goniometry: Angular displacement of the hip and knee joint (between the squat, hip push, and deadlift)
• Video-capture: Joint displacement of the hip and knee joint, angles of the segments.
• 1RM tests: Maximum of the squat, maximum of the hip push, maximum of the dead weight.

We are going to get a lot of valuable data that will require an amount of time to analyze everything properly.

Essentially, we will take inexperienced lifter subjects and expose them to 6 weeks of training, 3 times per week. One group only of full squat, one group of only hip push, and another group of conventional deadlift only. The volume will be matched and the overload will be periodized and progressive.

Below, I will announce my predictions based on my current knowledge of previous research, background of the model, and strength training and sport science. I encourage you to make predictions so that when the study is finally published later, you can check to see how your biomechanical instincts are.

1. Hip pushes
2. Deadweight
3. Squats

1. Hip pushes
2. Deadweight
3. Squats

Concentric force

1. Hip pushes

2. Deadweight

3. Squats

1. Squats
2. Deadweight
3. Hip pushes

1. Hip pushes
2. Deadweight
3. Squats

Displacement of the bar

1. Squats
2. Deadweight
3. Hip pushes

1. Hip pushes
2. Deadweight
3. Squats

Ultrasound

Changes in the thickness of the gluteus maximus muscle

1. Hip pushes
2. Squats
3. Deadweight

1. Hip pushes
2. Squats
3. Deadweight

1. Squats
2. Deadweight
3. Hip pushes

Force platform

Improvements in the isometric strength of the middle thigh pull

1. Deadweight
2. Hip pushes
3. Squats

1. Hip pushes
2. Deadweight
3. Squats

Improvements in maximum speed

1. Hip pushes
2. Deadweight
3. Squats

10-meter sprint improvements

1. Hip pushes
2. Deadweight
3. Squats

1. Squats
2. Hip pushes
3. Deadweight

Vertical jump improvements

1. Deadweight
2. Squats
3. Hip pushes

1. Deadweight
2. Hip pushes
3. Squats

1. Deadweight
2. Hip pushes
3. Squats

Improvements in isometric 90º hip extension

1. Deadweight
2. Squats
3. Hip pushes

1.  Hip pushes
2. Deadweight
3. Squats

Improvements in the strength of squats

1. Squats
2. Hip pushes
3. Deadweight

1. Hip pushes
2. Squats
3. Deadweight

1. Deadweight
2. Hip pushes
3. Squats

I'm pretty sure I could be wrong in many predictions, but that's what makes the research entertaining - learning via hypothesis testing.

Let me be the first to say that performing squats and deadlifts is actually more "hard" than performing hip thrusts. You can check my Instagram and see that I do heavy squats and deadlifts and hip pushes week after week, and squats and deadlifts require more psychological effort and lead to greater total muscle activation than hip pushes . However, getting better at sports requires the preferential strengthening of some muscles and ranges of movement (ROM) over others. Hip thrusts do not strengthen the thighs like the quadriceps or the thoracic / hamstring erectors like the deadlift, nor do they work well in the deep down position in the stretch position, but nevertheless they will transfer very well to performance. The hip extension force through a full ROM is superior in sports, and the hip push is superior for the end-range strength of the hip extension. This is incredibly important and underappreciated in the strength training environment.

I was pretty sure with certain predictions, especially predictions of strength due to specificity. But I fully assumed in the other predictions, for example, the rotatory power (I could make a better case for all three exercises), middle thigh pull (this would be reduced to dead weight vs. IMO hip pushes), and the horizontal jump (this would be reduced to the dead weight vs the hip pushes IMO).

I have chosen the hip thrusts to bring the gluteus maximus to the maximum levels of the greatest amplitude of the average and maximum EMG and the concentric force, speed, and power, as well as the maximum changes or improvements in the muscular thickness of the gluteus maximus. and orientation of the pennation, horizontal thrust force, sprint of 10m and 40 yards, maximum speed, isometric hip extension force at a neutral angle (0 degree) of the hip, and maximum pushing force Hip.

I have chosen the squats to carry the maximum levels of eccentric force and displacement of the weight bar, as well as the maximum changes or improvements in the length of the fascicle of the gluteus maximus, agility test 5-10-5, and strength maximum squat.

I have chosen the deadlift to bring the maximum improvements in the strength of the mid-thigh pull, the vertical and horizontal jump, the rotating force with medicine-ball throw, the isometric hip extension force at a flexion angle ( 90 degrees) of the hip, and the maximum force of the deadlift.

I believe that hip thrusts will require maximum amounts of electrical power to the gluteus maximus (due to the interaction between the nature of the single activation of the EMG angular curve inherent to the gluteus maximus [see Worrell et al.] And the unique nature of the curve of the angle of torque inherent in the exercise of the hip push)

Due mainly to the activation of a superior EMG in addition to the stress and metabolic stress that they produce, I believe that the hip pushes will lead to greater gains in hypertrophy. Since the hip thrust is harder at the top of the movement that is when the buttocks shorten, they probably will not lead to any change in the length of the muscle (the fascicle), but the pennation orientation could increase slightly.

I believe that due to the mechanical efficiency of the hip push exercise, during the rise phase (concentric), it causes higher outputs of force (mass by acceleration), speed, and power (force by speed). However, since individuals tend to allow gravity to simply do its job during the lower (eccentric) phase, the hip thrust causes lower eccentric productions in the force. I believe that the hip push would also involve the shortest range of movement outside of the three exercises.

I believe that because of the horizontal vector and the angular torque curve inherent in the hip push, in addition to superior gluteal activity and moderate hamstring activity, they will be better transferred to the sprint and horizontal thrust force, and they will improve the production of torque much more at a neutral hip extension angle (strength of the end of the range of the hip extension). Obviously they will maximize the strength of the hip push due to the law of specificity, but they will also transfer better to squats than to deadlifts and better to deadlifts than squats.

Due to the interaction between the nature of the single EMG activation of the angular curve inherent to the gluteus maximus [see Worrell et al.] And the unique nature of the angular curve of the torque inherent in the squat exercise, I believe that the squat will produce lower gluteus maximal EMG amplitudes. However, due to the muscle damage they produce in addition to the moderate activation and tension, they would still produce better gains in gluteus maximus hypertrophy (not as much as hip thrusts). And since the squats are harder at the bottom in a stretched position (flexed range of hip extension), they will 'lengthen' the muscle fibers slightly (longer fascicle length).

Since the squats require an inversion of the eccentric phase to the concentric phase in the air (the hip pushes and the dead weight can almost fall to the ground), they will lead to higher levels of the eccentric force (mass by acceleration during the descent phase). The squats would use a maximum range of movement in terms of weight bar displacement of all three exercises.

Due to the demands of knee extension and the heavy eccentric / downhill component inherent in the squat, I believe that they will transfer better to agility. Due to the specificity, the squats will transfer better to the squat strength.

Due to the specificity of movement between the dead weight and the vertical jumps, I believe that the dead weight will maximize the capacity of the vertical jump. However, although the deadlift is naturally axial, I believe that it would overcome the hip thrusts slightly in the horizontal jump, due to the superior activation of the hamstrings inherent in the deadlift. Although deadlift activates the hamstrings better than hip thrusts, I contend that hip thrusts would still be much more effective in improving speed due to greater demands at the end of the range of hip extension.

I chose the dead weight to transfer better due to the isometric strength of the mid thigh pull due to the similarity in the movement pattern, but the hip pushes would strengthen this test much better due to the similarity in the joint angle of the extension of hip and torques. I also chose the deadlift to transfer better to the rotating power (rotary release with medicine-ball) since it uses very well the buttocks and the erectors and they seem to involve a greater activity of the total 'core', but I can see the pushes of hip and squats that lead to superior improvements.

Dead weight will transfer better to dead weight according to the law of specificity, and will also improve the isometric hip extension torque to 90 degrees (flexed range of hip extension force) to a maximum degree.

Most importantly, I predict that all three exercises are needed to help maximize performance in athletes.

Today I return with another material to add to the downloads section. A few weeks ago in the subject of prescription of physical activity for special populations, my classmates and I, we did a work on what a strength session with elastic bands would be like for a sedentary woman who has never had physical exercise planned or structured.

Then I'll talk a little about the introduction we made with the general considerations we should have before such a case. Finally I will leave you the model session and all the photos we took of the exercises (with indications and contraindications) so that you can use them freely for any work or simply so that they can illustrate you better.

The first thing we did was describe what pathology the woman suffered and what the reasons that led her to start moving were. In this case, the pathology or condition of the woman was a sedentary lifestyle.

What are the consequences of a sedentary lifestyle? I'm going to leave this scheme that summarizes everything very well.

Once we know the pathological origin or condition of the person who wants to start training, we must perform an interview along with a risk stratification in the face of sports practice. The links that may interest you for this point are "Do not get thrown around your neck! Documents for the initial interview "and" Evaluation of risk factors ".

• Breathe normally, avoiding the valsalva maneuver (NSCA, 2012).
• Maintain a neutral alignment of the spine at all times (Panjabi, 1992).
• In the prescribed exercises, it will be important to keep the knees bent at 90º when seated and not to flex the knee more than 120º during the squat (NSCA, 2012).
• Do not forget to keep track of the menstrual cycle in terms of the rise or fall of load refers. This will vary depending on the phase in which the woman is (Godoy et al., 2010).
• Alternation of push and pull exercises.
• Combination of upper member with lower.
• The CORE exercises, for the end, because they compromise the state of fatigue of the own musculature ordered to stabilize the trunk during the execution of the exercises (Vera et al., 2005).

• General: 10 minutes of cardiovascular exercise on an elliptical or static bicycle at intensity 2-3 RPE.
• Specific: 5 minutes of joint mobility and dynamic stretching of the muscles involved.

5 exercises in a circuit with elastic bands completing 2 laps (2 sets per exercise) performing 15 (30) repetitions (except in spinal stabilization exercises), resting 15 seconds between exercises and 2 minutes between laps.

Session: 2x [5 × 15 (30) / 15 "] / 2'.

Here below I leave a pdf file that contains the different photos of the exercises with elastic bands (correct and incorrect execution) with the option to copy them and make the use you need. CORE exercises are not included.

Juan Ramón Heredia Elvar; Guillermo Peña García-Orea; March Edir Da Silva Grigoletto (International Institute of Sciences of Physical Exercise and Health, IICEFS, Spain)

Definition of load / stimulus, its relation to adaptation and its application to training

The process of adaptation, in terms of the mechanisms and laws that govern it, is the framework on which all decisions about the methodology of training must be based. As in any other science, the empirical results of the practice must seek their scientific explanation to arrive at formulating the theoretical concepts and criteria that define the adaptation itself and justify the training methodology (RAE, 2016).

In the processes of adaptation both in the short term (response or acute adaptation) and in the medium-long term (chronic adaptation) we must consider some basic assumptions (González-Badillo JJ, Serna JR., 2002) that help us in decision-making about planning, periodization and training prescription. It has to be considered that these assumptions are in many cases hypotheses regarding the knowledge of the physiological response to exercise (and therefore it is necessary to relate it to the training methodology itself).

The acute adaptation will be constituted by the process and the result of the application of a training stimulus, in which the organism reacts to obtain the homeostatic regulation, trying to compensate the imbalances caused by said stimulus.

Another concept that needs to be clarified throughout this relationship is the term "load" that is defined, among others, as (RAE):

"Thing that weighs on another"

"Obligation attached to a state, employment or trade"

"Tax or tribute linked to a property or a state and the use that is made of them".

As we see, it is not easy to relate the term with the common use that is made of it in the area of ​​exercise science. In some moments it could even lead to certain confusions. For example, the term "load" is usually used to refer to the weight that is added to a bar as an external resistance to train the force, or to be used as a synonym of proposed stimulus (external load) and / or degree of real effort (load). internal).

However, due to the spread and acceptance of the term, we consider it correct that in the field of sports training the "training load" is the set of biological and psychological demands (real or internal load) caused by the training activities carried out (load proposed or external) (González-Badillo JJ, Serna JR., 2002). In this way we have to understand the internal load as the homeostatic alteration or physiological effect provoked in the organism by the application of a stimulus or external load.

From this can be inferred the need to assess the load from a double perspective:

The stable or chronic adaptation is the result of the accumulation of the effects of the successive acute adaptations and that gives rise to more lasting and stable modifications at the level of the morphological and functional systems of the organism.

On the one hand, the estimation of a proposed load that represents the set of stimuli expressed in the form of training and raised in each training unit. This proposed / external load represents the stimulus or "training dose" that causes the effect provoked in the organism (functional, biochemical, morphological responses, etc.), and therefore constitutes the independent variable that can be manipulated by the trainer.

On the other hand, the degree of effort involved in this load proposed at the organic level, and which is manifested by the set of biological and psychological demands caused by training activities (González-Badillo JJ, Serna JR., 2002), which represents the real load. The real or internal load is the response or effect provoked in the organism by the application of the external load (González-Badillo JJ, Serna JR., 2002), and therefore represents the dependent variable.

What must be programmed is the actual load that should be adequately expressed by the proposed load, the most important objective being to ensure that the expected real load is well represented by the proposed load (González-Badillo JJ, Serna JR., 2002) .

The fundamental task of the professional of the sciences of the physical exercise and of the methodology of the training will be:

• a) Define the load accurately and exhaustively.
• b) Control and analyze the relationship between the real load and the proposal, as well as between both and the performance.
• c) Validate measurement models and quantification of loads.

Therefore, one of the most important and determining errors would be to ignore which stimuli are being administered to the subject that we train. Something extremely serious in the performance of our profession and that represents a right of the trained and not only a duty of the professional. This is the main function of the exercise science professional: to know what stimuli are being provided at each moment in relation to the capabilities of each subject. Another question will be, and this will be another of the priority objectives, to know if this stimulus is appropriate or not. Sometimes the stimuli that are proposed as training are the simple application of "recipes" or schemes without the decision making has followed criteria based on the available evidence, or even without having any justification known by the technician who applies them (González -Badillo JJ, Serna JR., 2002).

In fact, for many years the idea has been spread that you have to "train a lot" to achieve relevant results, but this does not fit the reality. Practical experience and data derived from scientific studies indicate that the maximum workload does not provide the best results (González-Badillo JJ, Gorostiaga EM, Arellano R, Izquierdo M., 2005, González-Badillo JJ, Izquierdo M, Gorostiaga EM ., 2006).

The contents placed in this blog belong to the main study material of the subject "Load of training and guidance in strength training", dictated by Mr. Juan Ramón Heredia Elvar and Guillermo Peña García-Orea, within the framework of the Subject 2 of the University Postgraduate Course in Strength Training.

In the Postgraduate Course in Strength Training (started on August 10, 2017), certified by CAECE University and organized by Physical team and G-SE, with the participation of teachers from the International Institute of Physical Exercise and Health Sciences (IICEFS) of Spain, will deepen in the definition of load / stimulus, its relationship with adaptation and its application to training; the components of the training load; loading and recovery; and the training process in terms of its analysis and updating.

The increase of stability and balance that is achieved with the practice of yoga can help our parents and grandfather, and because not ourselves, to avoid falls.

The practice of balance may require considerable effort. It is a very important and often forgotten part of our routine.

A good balance protects us against bumps and falls.

While some people consider balance as an issue for the elderly, it is a task to develop at any age. Many real-life activities require a good balance: walking, getting out of a car, putting on a pair of pants, or playing sports such as sky or tennis.

A study conducted showed that with only five minutes of balance practice, the risk of ankle sprain in high school athletes was reduced by 77%. An adequate balance is based on a control of three senses: visual, vestibular (located in the ear), and somatic sensorial.

These senses decrease with age, and health problems related to vision, or hearing, diseases affecting the nerves such as diabetes or multiple sclerosis, or conditions that limit movement and flexibility such as arthritis, can have a great effect on your balance.

Alcohol and certain drugs can also affect your balance.

There are several methods to exercise balance, such as tai-chi, or yoga. A fluid practice of yoga increases our proprioception, which is the sense that informs the organism of the position of the muscles, and also allows us to feel where our body is without the need to look.

In a study conducted, it was found that out of 24 women who completed an Iyengar Yoga course for nine weeks designed for the elderly, they all improved their balance, improved the range of motion and flexibility in their legs and feet, and increased their confidence in their ability to walk.

Additionally, they were able to distribute their weight equally between their two feet, which improved their overall stability. Remember that the biggest cause of premature death and disability in the third age are falls.

The positions of the tree, mountain, and triangle position are suggested to improve the balance.

Yoga Bikram is an increasingly popular form of yoga, which is particularly famous for the high temperatures in which it is practiced. Also known as Hot Yoga, practitioners perform a series of 26 positions, or asanas, twice during a 90-minute session in rooms heated to temperatures ranging from 95 to 105 degrees Fahrenheit.

The ideal temperature prescribed by its founder, Bikram Choudhury, is a minimum of 105 degrees Fahreheint, with approximately 40% humidity. According to the website of the Bikram Yoga Institute of India, this is the optimal environment that is required to increase the heart rate, improve muscle strength, detoxify the body, warm and stretch the muscles, improve blood circulation, decongest the circulatory system and avoid overheating.

Bikram Choudhury was born in Calcutta, India, in 1946, and has been practicing yoga since the age of four. After winning multiple national yoga championships in India, at the age of 17, Choudhury suffered a knee injury in a mishap during a weightlifting. When doctors told him he would never walk again, Choudhury went to his yoga teacher for help and in six months he was walking again.

With a deeply held conviction that yoga could heal physical injuries and chronic illnesses, she first started by opening yoga schools through her teacher, and then went on to establish the Bikram Yoga Institute of India in Beverly Hills in the year 1974.

Bikram Yoga is a powerful physical exercise that offers the general benefits of yoga, such as improved flexibility, deep muscle stretching, detoxification, increased oxygenation and improved circulation. With the combination of the traditional yoga asanas and the sauna effect of rooms heated to high temperatures, those who practice Hot Yoga experience a profuse sweat, a deeper stretch through the muscles that warm up quickly and an improvement in the detoxification The series of postures were designed to stretch the muscles and connective tissues according to a special method, and to use the tourniquet effect for the purpose of creating pressure in the arteries and veins by interrupting the blood supply, after which the pressure is released quickly , causing blood to flow precipitately through the arteries and veins, cleaning them of toxins.

Those who practice this type of yoga experience weight loss, muscle strengthening and toning, improvement of the functions of the circulatory and lymphatic systems, increased lung function and general improvement in the sense of well-being.

A growing movement has developed around the Bikram Yoga community, apart from most yoga traditions, which sponsors competitive yoga competitions in which titles and trophies are awarded. The organizers of this movement are actively promoting campaigns in favor of yoga being included as a sport in the Summer Olympic Games of the year 2020.

Although many yogis may frown in disapproval of this possibility, Hot Yoga is growing in popularity and attracts a wide variety of practitioners. While some undoubtedly enjoy the aggressive and competitive nature of Bikram Yoga, others simply enjoy the intense physical exercise and health benefits it offers.

From the series of postures to the special breathing techniques, called Kapalabhati Respiration, Hot Yoga is a unique and intense form of stretching; toning and muscular strengthening that offers a great number of physical and emotional benefits for those who practice it.

If Yoga Bikram sounds like the kind of physical exercise appropriate for you, be sure to bring water to drink during and after class, a change of clothes, and your own mat and towel. You will probably also want to bring a sweat-soaked bag and avoid eating within the couple of hours the session lasts.

To be ready for the next season of Sky you will need to prepare your mind and body.

It will help you prepare your mind by teaching you not only to breathe properly but also to connect with your breathing.

You can go into a trance with this system, taking your attention inward. An inward-focused mind is a clear mind. In fact, you will be less prone to damage yourself as you will be paying attention and listening to your body.

Furthermore, everyone would want to demonstrate their ability to perform tricky tricks in front of a crowd to impress them.

One of the main lessons that Yoga teaches is "Ahimsa", which means nonviolence towards oneself and towards others. Do not press too hard or too fast. Respect your body. Also keep in mind that if you have not practiced enough, you will end up in a shameful situation.

Meditation is the perfect tool to bring the mind to nothing, zero. To reach this state you will need a great power of concentration because in this state the mind is not questioned. You control the mind. The mind does not control you. The Yogis say that there are thousands of thoughts for each blink. That means there are many thoughts! These are enough thoughts to drive one crazy.

The question is how can you go from having millions of thoughts a day to a meditative mind? Of course, this requires some training. There are different methods to do this, but they are all simple and will teach you to be present. How can he be present?

A person becomes present through breathing. The breath will always connect you to the present moment. It will take your mind inward and focus it. It will calm you down because as soon as you start paying attention to how to breathe, you will relax it. Like magic! You can try this in any situation and you will see that it works.

Follow a comfortable routine:

• Begin by breathing deeply.
• Elongate This is a perfect time to put into practice some of the Yoga positions learned in previous classes.
• Let go of fear. Recognize it Realize that it is something positive. It is a sign of prevention and protection. Too much fear can paralyze you, causing you to act too late or not to act at all. In that case, start by bringing your attention to the breath. Something as simple as realizing how the abdomen moves in and out. Some breaths focusing on it will be enough to relax naturally. When the breathing becomes slower, the mind becomes clearer and slower in thoughts. The correct amount can challenge you in a way that encourages you to do it, and you probably have an adrenaline boost. Start enjoying it and get to "The Zone".
• Practice happy. Considering today's economy, you can truly enjoy the sky enjoying the views and being in the mountains. Be grateful Tell yourself that you will never take it lightly. Feel privileged to have health, money and the possibility of setting aside other things to take time to enjoy your life doing something that is great for you.
• Keep it simple.
• This present. Focusing on breathing will always take you there.
• The best medicine of all: Smile a lot! Never take life very seriously. Have the tendency to do this. Smiling not only frees the diaphragm, it also releases fear and anxiety. It will make you feel great!

Have fun!

Feel younger and enjoy your retirement and grandchildren with more energy. For your well-being and that of your family, do Yoga for the elderly.

Doing yoga brings great things and together they increase your quality of life. It is scientifically proven that Yoga for the elderly is good for the bones and prevents falls. It's about doing physical and mental exercises to improve are as you are right now. We take into account the age, physical condition and other factors to choose the best way to focus on Yoga for the elderly.

Because of course you have to make age distinctions. There are exercises for people over 50, who are very young but better to start as soon as possible, and consist of more movement; for people over 60, some of them are not retired and have less time, and others who are and want to enjoy their time walking, traveling ...; for people over 70, who need it more because they spend more time at home; and for those over 80 there is Yoga with a chair, which I explain later.

Yoga for the elderly is closely related to therapeutic Yoga. Think that the therapist tries to cure diseases or cope better, and exercises for older people also to improve the quality of life. In addition, the mental exercises are the same, because to meditate alone is enough the intention to dedicate time, and you will see the results.

Indeed, as I just said briefly, Yoga for adults has different objectives depending on the age you have.

Much better to start from children, and if not in adolescence or when you are older, but no matter how old you are: Yoga will always improve your life. Therefore we have to focus on the sooner the better.

Few people with 50 years of age will think they need it ("yes I am perfectly") but they are as wrong as those who are 20 years old. Physical exercise, and especially one as practiced throughout the world as Yoga, is always good.

It is a stage of life in which most people retire, very few do before. Suddenly you do not know what to do, after all your life starting the day with the alarm clock. You have to enjoy your hobbies and look for new ones.

And to enjoy everything you want to do you have to be full of energy. You will achieve this with Yoga for people over 60, but Yoga is more than a simple exercise to enjoy the rest. You will enjoy Yoga, and it will be useful for other hobbies.

Since retirement many people take care of grandchildren. And how hard to keep up with them! If you want to play with them, you have to be fine. They do not have to be games like football, basketball, etc. Also at home, with toys, they are up and down, all the time.

In the 70s: You can have a lot of mobility

If you have not started before, you can do Yoga for people over 70 and recover mobility. If you started earlier, you will see yourself better than friends of your age and even better than those who have less. In that case, you can do Yoga for the elderly and continue to maintain a very good quality of life.

You will be amazed at how good you will be. Exercises improve lung capacity and leg strength, in addition to preventing falls.

From the age of 80, the exercises are directed to breathe better, to exercise the mind and to calm down. Memory losses are typical at this age. Thanks to Yoga for the elderly your brain is more active, and therefore it seems easy to retrieve the information you are looking for.

In summary, Yoga is good for all people, regardless of age, sex or any other condition. That's why you have to start as soon as possible and it will be very good for you.

We are something more than a set of cells, and Yoga takes millennia explaining and acting accordingly. Since he perfectly understands the essence and nature of the human being, the appropriate exercises for the mind, body and spirit are known. These exercises have been transmitted from one generation to another, and all have obtained the numerous benefits of Yoga.

• Altogether the benefits of Yoga for seniors lead to the same point: better quality of life and more energy.
• And in Yoga for the elderly in particular we can see the following benefits for the body.
• 
  
• Increased flexibility in all joints and muscles of the body. As a consequence, mobility is greater and wider.
• It favors the correct interaction between the nervous system.
• The joints are better since they support less weight to have thinned.
• The muscles of the back are strengthened, maintaining a better posture. This reduces the appearance of scoliosis and combat.
• You keep physical activity constant. This prevents you from falling into the immobility syndrome, which may be due to an accident, from which you stop doing physical activity, or to a gradual decrease in habitual exercises such as going for a walk.
• Yoga exercises for the elderly improve balance.
• Several parts of the body act at the same time, so they can be seen as coordination exercises.
• The two benefits above serve to significantly reduce the number of falls and trips. The disappearance of the side effects of these falls must also be taken into account.
• Improves muscle tone the activity produces not only the maintenance in good conditions of the physical form, but helps to be stronger and healthier.
• Strengthens bones Yoga helps prevent osteoporosis, as indicated by certain scientific studies.
• Increase lung capacity. This increases the quality of life by not having to rely on oxygen cylinders or other similar elements
• Yoga exercises for the elderly help the process of blood circulation, improving oxygen levels and transporting nutrients throughout the body.
• Stimulates the immune system.
• Improves the functioning of the sexual organs.
• In addition to the body, the mind also benefits:
• It is ideal to activate the mind. Scientists calculate that 10,000 natural neurons are lost (without having diseases, naturally), but Yoga for the elderly makes the loss not noticeable because it creates more connections between them so that the flow of information between neurons increases.
• It has a relaxing effect.
• When exercising, you have a feeling of satisfaction opposite to the feeling generated by laziness.
• Increase concentration you can keep your mind fixed on a subject for longer, getting to understand the essence of the object you focus on.
• It helps control emotions. This results in body tension, which is reduced, as we saw earlier.
• If you wish, you can see what the many benefits of Yoga in full are by clicking the words above in blue.

Yoga for the elderly is safe and easy to do. You just have to put interest, and you can notice yourself better in all aspects.

Even so, it is necessary to consider some things:

• It is necessary to exercise on a correct Yoga mat. The WideMat is the only mat with enough size for you to be able to perform Yoga exercises for adults without getting out of it.
• The WideMat Yoga mat provides the necessary support to keep you stable, without slipping, thanks to its double non-slip surface.
• The width of the WideMat mat is greater than the rest of the mats, so it cushions more and is more comfortable.
• Do not feel neither the cold nor the heat of the floor, which reduces the chances of catching a cold or suffering a heat stroke.

You can find someone to help you make sure you do the postures well. Besides, you can help that person to do the exercises as well. The result would be to share something as beautiful as Yoga with an important person for you.

That person who helps you can be your husband or wife, your children or grandchildren, a friend, etc. You will live better all the people that participate, for what I recommend that you pose to your acquaintances the idea of ​​doing Yoga for the elderly.

Yoga for the elderly is the best way to increase your quality of life. Do the Yoga exercises with the security provided by the WideMat mat and you will feel satisfaction and the joy of improvement?

I remind you that your age, whatever it is, is good for Yoga. There are different types of Yoga according to age, and the sooner you start you will be much better. The pity is that Yoga was not widespread in the West until a few decades ago and few practiced it as children or young people.

But that can change from you. Do Yoga for the elderly, accompanying your grandchildren, children, friends or acquaintances and you will be doing them a great favor to do so, and above you will notice even more than them. Above all, they will thank you tomorrow.

Parents seek activities for their children that, in addition to having fun, have positive benefits for their physical and mental development and for their health. Yoga for children can be a good option to combine play with relaxation, concentration and balance.

Originally from India, the word yoga means 'union', union first with oneself (the child meets himself, learns to know himself), and then with others (the little ones learn to relate and communicate with their environment).

Experts agree that the best age for the child to enter the yoga exercises is from 4 years. At that age the little ones already know perfectly what can be expected and wanted from them and they already have the capacity to carry out and control certain movements of the body.

At that age, for children, the practice of yoga is a playful activity. However, thanks to yoga they manage to forget the possible situations of pressure or stress that appear at school or at home and they relax, adopting a calm attitude, reducing tensions and facilitating their concentration and self-control. It also promotes their creative potential and enhance their talent.

Yoga is a recommended activity for all children. The search for balance and harmony is a good basis for children to enjoy a happy and healthy adult life in the future.

For the restless or active child as well as for the shy or shameful child, yoga helps channel their energy and reaffirm their self-esteem. It will help the more active to learn to relax and concentrate more, while also encouraging the quieter children to lose their fear of others and open themselves to the universe around them.

Consequently, depending on the temperament of each child, it will be necessary to plan the yoga classes with some types of exercises or others. You can not plan a standard yoga practice the same for all types of children, but rather we have to study and analyze the temperament of each one. It is necessary to take into account diverse characteristics that later will influence in the formation of a personality and of a normal or deviant physical development. These characteristics are:

Therefore, yoga is a highly recommended activity for children, a game that favors its development in every way and helps you relax, concentrate and lead a more peaceful life now and in the future, always maintaining a positive attitude.

How can I do fun classes? There are some tricks, today we are going to tell you 12. Surely you will notice the difference and improve the influx to them!

It is a usual doubt among Yoga instructors, that you want your students to enjoy and thus get closer and closer to Yoga. If you want to be an extraordinary teacher, you will have to do something special. Here we present some tricks.

If you are not a teacher, you can propose these ideas or carry them out in your Yoga sessions at home.

Okay, it does not have to be that way, but it can help. I know some Yoga teacher who starts his classes with some joke or nonsense, including bad jokes. The good thing about bad jokes, or some, is that they are so bad that you laugh.

It is a way to relax and your students will appreciate it because you will be giving fun, different, special classes.

The decoration is important. Not that it is the main thing, but it does help. A classroom with bright colors on the walls, give you the feeling of having activity, they encourage you.

Especially if we compare it with what we normally see. After spending all day in white-walled offices, seeing uniformed people, all cars black, navy blue, white (with small differences in the tones) ... suddenly you find yourself in a large room, with colors like yellow or the red ...

Not only is the option to paint the walls, you can also put lights to change depending on what you want that day.

It is something different, as if you left the routine. Test it.

Painting the walls is an investment in time and money. If you can’t do it at the moment, try putting inspirational messages such as the Phrase of the Day, or photos.

They can be landscapes, people, asanas or riddles ... think what you could put. But it has to be different, to make the Yoga classes something special, that nobody comes out thinking that they have lived a normal experience, like any other day.

Yes, they have a name, and even a bit weird in Sanskrit that has been used for a long time. But you can put an original that remains in the memory of the students.

The Tadasana or Posture of the Mountain could be the Position of the Soldier, in position of firm.

The Savasana or Posture of the Corpse would be "the murder" and you can tell the students that you have to stay still, as if the scientific police had to point out the position of the victim, as in the movies. Or if you want to keep the mystery a little, call it Posture of the Chalk, to see if someone realizes what it is before doing it (at least in the movies, those lines are made with chalk).

The Hasta Uttanasana (the second of the Salute to the Sun) would be the Posture of Awakening, because it seems that you stretch as when you just got up. You can invent any other name: Yawn or early riser Posture.

The Uttanasana or Posture of the Clamp, would be the Posture of the Suit (Folded), also the Paschimottanasana (which is the Sitting Clamp).

Do you have more ideas? Tell us! Among all we can do the fun classes that we would like to go or impart.

If one day you see your students standing a little, it may be because they have had a hard day or it is very hot, or they are lazy. In any case, the job of a good Yoga teacher is to put them in the class. Not literally, of course.

Getting them involved in those days when it costs more is a delicate task. You can use the music in your favor, putting something that activates them that invites them to get the best out of themselves and take advantage of the class.

And vice versa, if they are stressed, a relaxing, chill-out style music can help.

The emotional intelligence of the Yoga instructor is essential to know when to make use of this resource and what to put exactly.

For these cases also helps what we saw before: the motivating phrases or images that awaken something inside the student.

There are many days in the calendar. You can dedicate one to the month or every week or biweekly to celebrate or give a special class.

You can bring special guests, ask your student yogis to concentrate and dedicate the class to a specific goal, allow them to bring a companion to participate, etc. There are many options.

You can also see the next point to make your classes fun.

When the good weather arrives you can take advantage to go out to a nearby garden. In Madrid I have seen it many times, including several classes in the El Retiro Park.

Go out to practice outdoors and you will see how exciting it is to practice Yoga in the middle of nature (even in a park in the middle of the city). People will be watching what you do and most likely some will come to ask where you can start practicing Yoga.

It is related to the special days we talked about before. There are many options to choose from and students can participate in this decision process.

For example, you could dedicate an entire class to perfecting the asanas of greeting the sun, taking advantage of the fact that it is the most important and famous sequence and that many yogis practice it every day. You could also teach the Greeting to the Moon, to have the balance of an energizing and a relaxing sequence.

Another option is to dedicate the class to try backbends, investments and other curious positions that stimulate your students.

Involve your students in the development of the classes, not just obey the instructions you give. Let them know that some minutes of the class are intended for each yogi to choose any of the Yoga postures, whichever one suits them according to their state of mind, their strength, etc.

Apart from the above, you can entrust a student to lead the class. Obviously it has to be a person who has something more experience, and in what fails or if it is not clear the normal order of the asana (there are some that follow the others in a natural way) you can correct or propose exercises.

This implication will be total.

Another way you can transform your sessions into fun classes is through Yoga as a couple. There are very funny postures. Or rather its implementation with a partner.

You can combine this with one of the previous points, where we invited you to open the doors of your class from time to time to classmates of your students. So, in addition, you can make yourself known to many people.

Everything easy ends up boring us, it becomes routine and we stop appreciating it. Therefore, introduce in your sessions some position that yogis do not do well. Or better yet, that they find it impossible to get it done in their current state of formation.

Your students will feel they have a lot to learn yet. They will also want to take on that challenge and will want to return again and again. That way you'll have fun classes.

Introducing that challenge is good to get the best out of a yogi, but you have to be careful. If the positions are too difficult for a student's level, they will feel bad. If you add that your colleagues can take years ahead in practice and, therefore, can make those positions, the feeling for those who can’t do it is worse.

I hope you introduce these elements to have fun classes. If any of these elements have seemed good to you, please comment and share it. If you have any ideas that can improve this article, say it! Your contribution is important. If so, I ask you to give us 5 stars and share and comment on Facebook, Twitter or Pinterest. Thank you very much! Namaste

The practice of Yoga, in all its styles, comes from the same source: the Master Sri Tirumalai Krishnamacharya (1888-1989), to whom all the knowledge that allows Yoga to exist as we know it today is due.

Krishnamacharya dedicated his life in the Himalayas to study with his teacher Yogeshwara Rama Mohan Brahmachari, retired in the mountains. Krishnamacharya believed that he would stay there forever, but his Master told him to marry, have a family and teach Yoga. Thus the knowledge began to be shared and then spread throughout Asia, and then throughout the world.

In its origins, Yoga focused on recognizing the human being as a whole, uniting spirit and body, corporal health and spiritual growth. Krishnamacharya managed to cure many diseases through a practice adjusted to the individual.

All Yoga systems of today are, in the end, the same. If we observe them carefully, we will find how one is reflected in the other.

Despite this common origin, today there are many styles of Yoga and, in general, in the cities it is not difficult to find a place or an instructor with whom to practice each of them, or at least, the most popular ones.

Some of these styles focus more on the physical aspect and others, more on the spiritual one; some have more specific objectives and others treat more integral aspects of physical and corporal health. Below you can find a description of some of these styles, but remember that there are many more, and you can research to find the one that is perfect for you.

Hatha Yoga is the most widespread in the West today. Many people know Hatha Yoga as Yoga, thinking that it is the only style. It is the yoga of postures.

In its origin, the combination of pauses and breathing was designed to prepare the body for meditation, but like all Yoga this is a holistic practice in itself, which takes into account all aspects of people.

It can be practiced in all ages, skill levels and physical condition, starting with the simplest postures and moving towards more complex variations, that's why it is excellent for anyone who wants to begin to know Yoga.

Since postures are static for a long time, some people may find it boring, especially those who are used to intense aerobic exercise and enjoy sports. Instead, it is ideal for those who do not like much exercise but want to do some body activity to be healthy.

Ashtanga is the "Yoga of meditation", and "Vinyasa" is movement. This style is physical, like the Hatha, and the movements are carried out in a fluid way, as in the Ashtanga, but it has the difference that they are made in a more dynamic and vigorous way.

It is the style most chosen by athletes, dancers, or people who like sports in general. It is also very successful among young people. It makes the body flexible and some postures are a challenge.

In this type of Yoga the postures are simple but they are maintained for a long time, thus working the physical resistance. The practice is energizing, but in the end relaxation is strongly worked. Therefore, it is beneficial both for people who seek to activate their energy and for those who want to lead a slower pace of life. In this type of Yoga mantras, songs and relaxation are very important.

It is a practice focused on the alignment of the body in each posture. It uses about 200 traditional asanas and 14 pranayama exercises that are performed according to the alignment of the spine.

It is ideal for those who want to correct their position and requires a lot of professional supervision to really have this effect and not the opposite.

It has a lot in common with physiotherapy, it is yoga to heal the body.

As its name indicates, this style combines Yoga with elements of acrobatics, circus art and play. It is a modern practice and not so traditional, but ideal for people who enjoy yoga and also dance, acrobatics and seek an integral practice.

Unlike other practices, you work as a team.

Kripalu is a relaxed, meditative Hatha yoga style oriented towards self-observation and contact with being.

It is made up of traditional postures, but practiced with conscience, in connection with the language of the body and in depth.

His practices include static postures, pranayama, meditation and relaxation. It is oriented to awaken prana, or vital energy.

The "Yoga of the eight steps" adheres to eight precepts: prohibitions or abstinences, rules or observations, posture, control of the breath, control of the senses, concentration, meditation, and contemplation or deeper meditation.

It is recommended to eliminate stress, and also, to cover many aspects of personality, to correct addictions, learn to self-control and for demanding personalities.

It is ideal for those who are in search of a deep self-knowledge.

Doing the exercises incorrectly can cause more harm than good.