Joining The Race

Joining the race

Distance running is also known as the Marathon race has become a popular form of exercise. However, things to note before joining a distance running includes

Heart conditions:

This is one crucial thing to be considered before one decides to join in on all the fun.

Before joining the race, approval from the doctor is first required. It is advised that those with such conditions are to consult their physician or doctor on the kind of exercise they are to partake in that won’t aggravate the heart condition. It also applies to those who think they are fit and healthy; because feeling fit and confirming you is medically fit are two different things.

Here was a list of men who died in a race

  • Mike Banner was one of the men reported to have died of a heart attack in 2007 while competing in a race. It was said he was unaware he had a rare heart condition which caused his arteries to get clogged during the competition leading to a fatal the heart attack.
  • Running the U.S. men’s marathon Olympic, Ryan Shay, died. At 28, he had an enlarged heart. Even though his condition was made known to him, he decided to use it to his advantage. Unfortunately, this advantage was what ultimately turned on him and led to his death.

Therefore, before one embarks on any exercise like distance running, medical check-ups must be carried out to ensure one is healthy and fit. Thereby any risks are averted.

Intake of Water:

Measures have also been taken to remind runners to drink while running. However, a substantial number of runners do not heed this advice. But who can blame them? After all, it breaks the concentration and while drinking water is critical, crossing the finish line is on the first thoughts of all athletes find themselves entertaining.

Medical research has shown that when athletes go on a long race without drink or fluid and fiercely guzzle down water after the race, they tend to lose excessive sodium when they sweat when compared to those athletes who take fluid during the race. Low sodium in the blood could lead to brain swelling, seizure, confusion, and even death. Therefore caution is to be taken in this area.

Proper Eating:

Food is also as important as water. Eating the night correctly before embarking on a long-distance race is essential. It is advised to eat food loaded with about 50 percent carbohydrate and fat, oil and vitamins to complement the remaining50 percent. The calories of the diet should not be less than 2000 calories.

Stretching:

Stretching is another essential thing to note before running a marathon. This is to be done to help the muscles fully relax and flexible thereby preventing muscle injuries or pulls while running. One has to do it right also; having a trainer is always an excellent idea.

Distance running is an enjoyable exercise and is safe if all rules are being followed, i.e., medical check-ups, proper eating, stretching before running an adequate intake of water. Its benefit includes burning of fat, strengthening of the muscles and heart as well as regulating blood supply in the body.

The Human Powerhouse

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“Your Core is probably the only structure that does not require much training.”

Core strength is not about developing skeletal or muscular armoring and it is not about over developing one specific group of muscles. Instead, core strength involves developing resiliency.

It becomes rigid when you need to lift something substantial, it becomes loose when you are tired, fatigued or depressed, it becomes responsive when you are playing sports or doing other activities such as dancing, and it becomes stable and strong to maintain a good posture both durable and dynamic.

The entire core system is like a tennis ball. As long as it’s compact, it will bounce, but the moment it’s cut the bounce reduces and eventually stops.

The core is your powerhouse. It can still be active and working despite of all the direct or indirect damage caused by the body structure (Flat feet, lumbar lordosis, thoracic kyphosis, scoliosis, stiffness of the spine for whatever reason), adaptive positioning and movement dysfunction, pregnancy, childbirth, obesity, sedentary lifestyle, sexual intercourse, physical trauma, post-surgery and old age just to name a few.

The question is what the first step towards Core Recovery is?

Many of you agree when you are depressed, you tend to give up most of the activities you slouch and loose your ideal posture. Realigning your position is the first step to a faster core recovery. This sounds easy but how do you realign your perfect posture and how long will it take?

Your posture is an Internal job; it’s not just physical but also psychological. To realign your posture you need first to find the bunch of muscles that are causing this postural malfunctioning and changes. Creating balance in their length and strength relationship is the way to start. This may not take too long, but the actual results can only be seen after this training of fixing their relationship has been done consistently and for a reasonably long time. Ideally, as much time as it has taken to malfunctioning.

Most people already give up halfway. Or when the pain is reduced, they believe the problem is fixed. That’s not true. It’s like taking the antibiotics you must finish the doses; otherwise, you will develop the sensitivity towards it, and it won’t work next time you decide that antibiotic. You will need a much higher dosage that means much harder work for your liver to process & expel it and detoxify your body.

Same applies when fixing your core. When you stop it becomes sensitive to the methods, you used to fix it, and then ultimately you have to try something else to fix it. That requires learning new ways new techniques all over again and the time and effort that it takes yet. This process goes on and on.

The two best methods to keep it all aligned and remain it that way is to practice Yoga and Pilates under supervision (one on one) and also practice under the experienced masters who have the extensive knowledge of Human body and movement science.

See below the six specialized classes we offer to fix your core or book a private session, and we can fix it from the inside out without going for any invasive or fat-sucking procedure.

  1. Postnatal Recovery
  2. Yoga Core
  3. Back Care Yoga
  4. Backstretch vinyasa
  5. Spine Clinic
  6. Ab Blast Pilates

If you are not being able to visit our physical location, Purchase the ten series pilates video and begin strengthening your core as little as in 30 Days.

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If you are a new or busy mom?

Or Are you recovering from surgery in your back or abdomen?

Or want to regain your strength after chemotherapy?

Or you are looking for an alternative way to manage chronic pains and boost your energy?

But you either can’t make it to the studio that often or can’t afford the cost of private training or BOTH.

Then, THIS IS FOR YOU.

Sign up for the eight weeks customized online core repair program today and begin to feel energetic and pain-free again.

3 Reasons To Start Yoga at Abbysan

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As more and more people are adding yoga practices in to their life there are many others who actually have injured and given up YOGA completely due to a faulty practice and attachment with the teachers who shows the tricks and shortcuts to this ancient method of self transformation.

Are you someone have injured your self from faulty yoga practice? Did your teacher ever helped you achieve the pose you wanted to master? Have you had a desire to start yoga but then after the first class you found out its not for you because you are not flexible or strong? With us You Can, start yoga again in simple and playful ways that doesn’t demand very high level of flexibility and strength? Those with injuries will also be able to heal them and embrace the powers and benefits of yoga again.

Told by many members, here are three most authentic reasons why you should attend yoga classes at Abbysan.

Authentic and Traditional

We teach and educate every one of our clients to practice Yoga as a way of healthy living. There is not a necessity to be a perfectionist in yoga postures.

Simple Yoga techniques like postures, breathing and internal respiratory locks when practiced on a regular basis, will gradually uplift your health. The chances of injuries are minimised and the rewarding health benefits can be seen as less than 10 classes.

The self practice is great among seasoned practitioners and have learned to control their ego, otherwise there are the risks of stretching your body in a wrong way, it will only become stiff and rigid. And you’ll soon realised that improvements take much longer and require more efforts.

Intentionally Delivered Step-by-Step

Yoga is a step by step process from learning yoga postures and breathing techniques etc; to even getting a right mindset.

A proper mindset is important in the practice of yoga, there are many reasons to why someone even care to start attending yoga classes like; recommended by a friend, or for health reasons, or due to physical issues and pains, or for social reasons, or to achieve a particular position you might have seen in a magazine or social media.

But there are also the reasons to why someone don’t like to attend yoga classes such as; person who think they are not flexible or stiff or can’t fit to a class because they cant pose well in the class. People make such excuses are reasonably shy or even ashamed of themselves, well there is nothing you can achieve by living in shame, So better opt for private sessions until you feel confident to be in group classes.

Your starting point is essential if you have found the right place stick to it, show up regularly, and do as much as comfortable, we will help you. Your efforts are being watched and the rewards are on their way.

Professional and Friendly

The student-teacher relationship is an essential part at Abbysan. There is a reason for you being and practicing yoga with us. I, Dr. Abhishek and Denny are very passionate about what we do. We do it because we have learned and deeply believed in one simple concept for many years, that when we help you with all our knowledge and expertise to uplift YOUR health it brings us JOY, HAPPINESS and SATISFACTION.

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3 Reasons To Do Pilates Mat/Reformer Classes at Abbysan

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Do you suffer with pain in your neck or back usually after long sitting/driving? Or Are you a new mom and want to reclaim your healthiest body without dieting? Now You Can, with our signature classes and programme.

We first introduce pilates on Mat and Reformer in Phuket since 2007. We were the First to offer such services to public in Phuket. We have grown and introduced this methods even when locals in Phuket didn’t know what Pilates is and how it can compliment every other exercise you do.

“One hour of Pilates Mat or Reformer workout daily, is sufficient to maintain normal functions of the body.”

Told by many members, here are three most authentic reasons why you should attend Pilates Mat or Reformer classes at Abbysan.

Personal Attention

Group pilates classes on mat are limited to 8 participants and All reformer classes are limited to only 3 participants. This set up makes it effective for both the learners and the teachers to pay close attention to all the clients and assist them in getting the fast results.

Verity & Challange

We offer more than 15 Pilates classes on mat and reformer. Some focus on specific body parts like abdomen, back, arms, legs, thighs to make you lean, toned and get you in shape, while other focus on the movements of spine, fixing the core after child birth or active ageing and injury prevention for athletes. You will definitely find the class that will suite your need.

Professional Teachers

Joseph Pilates first develop this method to re-train and re-educate the movement pattern in injured soldier. Dr Abhishek and Denny are highly qualified, experienced and professional in human body and movement science. They are here to help you in your journey to desired aesthetic and pain free body.

Tips For Getting Started

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The truth is, with a little bit of detailed instruction and a lot of self-compassion, getting started on your yoga path is fun, easy, and exciting! Here are our top five tips for yoga beginners to get you started on your yoga path.
  1. Do the Beginner’s Class or Workshop.

    We highly recommend taking a few of the beginner’s classes or at least one workshop before you take the plunge into public classes or online classes. These classes and workshops are designed to help you find proper alignment in your body in commonly used poses, and will also help you get comfortable with terms and names before you head to class.

  2. Go for the Beginners’ Trial Pass.

    Take our one week trial pass that give you time to feel out the studio, try out different teachers, take different classes, and see if this place is the right place for you!

  3. Go with a friend who already practices.

    Joining a class with friend who already has been practicing yoga can help you greatly narrow down your search for a home studio or preferred instructor. Ask any of your friends who already practice to bring you to the classes that they really enjoy and see if you jam with their preferred instructors. Going with a buddy will also help to make the whole experience feel less overwhelming and more comfortable. Everything is more fun with friends!

  4. Let go comparison.

    Besides wondering where to start, the second most common thing among new to yoga is “Whoa, look at you (or her) – I have SO far to go!” This kind of mentality is a total yoga mood killer. Remember that your practice is an individual process. No one else is inside your body, so defer to your own judgment about what you can and can not do.

    Remember this – yoga is truly a personal practice. The person standing on the mat next to you may be a professional dancer or gymnast. They have a totally different life and history from you: a different body, a different mind, and a different path! There is really no use in comparing yourself to anyone else. Also, yoga is not about your physical ability to perform asana. You may never be able to reach your foot to your head, and honestly, it doesn’t matter. The point is that you are there, practicing, and showing up for yourself with sincerity and honesty. Drop the comparison and enjoy your journey.

  5. Decide to have fun!
    Lastly, try to avoid letting yoga become a serious endeavour. Sure, there are going to be times in class where the postures are really intense and you want to quit. There may come a time when yoga starts to stir up your old emotional baggage and cause you to feel out of sorts and off-kilter.
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Come and have FUN! Take the pressure off and let yourself enjoy.

3 Steps to Choose A Suitable Class

  1. Know Your Level of Physical Fitness.

    Example; weather you exercise regularly, your job requires mostly long sitting etc.

  2. Choose the times that works well for you.

    Example; choose the time so you have enough time to eat something after the class before going to work.

  3. Select your personal fitness goals.

    Example; reduce back pain, gain control over movements can be short term goals whereas, improve flexibility, strength and overall bell-being can be Long term goals.

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Why Should You Do Yoga?

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As an ancient discipline through the centuries, Yoga has developed over many paths encompassing the physical, emotional and spiritual realms of its practitioners to discover their true nature.

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3 Stages Will Ensure Great Experience in Your First Yoga Class

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  1. Yoga is done barefoot and on a mat. You will occasionally see people with some kind of sock or shoe, but it’s usually due to an injury or medical condition.
  2. Yoga is practiced with comfortable clothing that are not overly loose. Pants: Any comfortable exercise pants or shorts will do. No Jeans. Tops: A shirt that is a little bit fitted works best. A big baggy t-shirt is not great since it will probably slide down every time you bend over.
  3. Bowel and Bladder must be empty for your yoga practice. It’s best not to eat anything right before a yoga class. When you start moving, everything gets churned up and you may start to feel sick if your stomach is too full.
  4. Consume the food that provides energy. You can have either a cup of fruits, a banana, cup of milk, yogurt, or oatmeals an hour or two before class.
  5. Self Warm up will prepare your for any yoga class in the studio. Most of the classes we offer includes warm ups. If you are early for the class, [try these warm-up poses], they will make you look like you know what you’re doing. You can also just lie on your back or sit cross legged on your mat. This makes you look serene.
  6. Stay hydrated. Drink platy of water one day before attending your first yoga class.

BEFORE YOUR FIRST CLASS

  1. Look and Listen: When you are first learning the poses, it’s ok to glance around the room to see what everyone else is doing, but look to the teacher for your primary instruction. Also, listen for his/her verbal cues as she describes how to do the poses.
  2. Alignment: Keep an eye on the teachers alignment instructions. That’s the precise way that the body lines up in each posture. Good alignment is very important to maximise each pose’s benefits and minimise the chance of injury.
  3. Hold: In the beginning, the postures should not be held longer then a few seconds. Gradually the length may be increased as your teacher see it appropriate.
  4. Be Positive and Optimistic: Don’t feel bad if you teacher corrects your postures. Hands-on instruction is the best way to learn good form. Stay light-hearted and keep your sense of humour. Laugh if you fall out of a pose, smile when things get difficult. Enjoy yourself.
  5. Ask if you don’t understand: Perhaps the most important tip is to always ask questions when you don’t understand something.
  6. Final Relaxation: Every yoga class ends with the total relaxation of the body for 5-15 minutes. Try not to skip this. During the relaxation, peacefully bask in the joy, warmth, and Inturnedness of your being. This is a great way to start or end your day, what so ever the case may be.

AFTER YOUR FIRST CLASS

  1. Rehydrate: Remember to drink minimum four 8-ounce glasses of water over next 12-24 hrs after your yoga practice. This habit will purify your body and drastically minimise the muscle soreness.
  2. Always Ask Questions: If it’s about yoga culture or etiquette, the existing clients and more experienced students are almost always happy to share. Questions about specific physical postures are best directed toward your teacher, either during or after class.
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