Workouts Without Weights: The Hyper Concentration Method

Instead I got a big stick of dynamite, exploding with fresh ideas. It is like having my own personal fitness trainer and mind-body coach on my Kindle. One person found this helpful.

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1. Bear crawls

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Jumping tasks are a great full-body exercises that help improve cardiovascular endurance, strengthen legs and the core, and increase body awareness. Star jumps can be performed anywhere and can be done one at a time or in multiple repetitions. In a study published in Research in Autism Spectrum Disorders , the authors found that movements similar to those exhibited by those with autism may help provide needed feedback to the body.

This may reduce repetitive behaviors such as arm flapping or clapping. Arm circles are a great upper-body exercise that helps increase flexibility and strength in the shoulders and back and can be done anywhere with no equipment. Autism is typically marked by difficulty interacting with others or the environment. Mirror exercises encourage the child to mimic what another person is doing, which can increase coordination, body awareness, and social skills.

Exercise has many benefits for children with autism. A study from Developmental Medicine and Child Neurology states that 79 percent of children with autism have movement impairments, which can be worsened by an inactive lifestyle. Physical activity may not only decrease negative behaviors but can increase mood, improve coping skills, and enhance overall quality of life. Natasha is the owner of Fit Mama Santa Barbara and is a licensed and registered occupational therapist and wellness coach. She has been working with clients of all ages and fitness levels for the past 10 years in a variety of settings.

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She is an avid blogger and freelance writer and enjoys spending time at the beach, working out, taking her dog on hikes, and playing with her family. A mother describes her journey of discovery and the process she went through when she first noticed signs that her son may have autism.

If you're heading out for a long run and want to bring extra water with you, you can strap a fuel belt around your waist to carry a few mini-bottles. Or there's a simpler approach, according to a series of recent studies: Just drink some salty water before you step out the door. This tactic, known as "hyperhydration," enables athletes to temporarily store as much as one litre of extra fluid in their body for use during subsequent exercise. It's a neat trick — but whether it actually helps you to go farther or faster remains unclear, as researchers re-evaluate long-held assumptions about the links between thirst, dehydration, and endurance.

Hyperhydration seems like an obvious idea, and many of us try it instinctively by swigging some extra water before exercise. The problem, as thousands of runners have discovered over the years while standing in crowded race corrals, is that your kidneys excel at getting rid of excess fluid. Drink more than you need, and if you're not already dehydrated, you'll quickly feel the urge to pee it out.

There are several ways around this. One is to drink just a minute or two before starting, leaving your body no time to respond. During hard exercise, the urge to urinate is partly suppressed.

Another approach is to add glycerol, a sweet, gooey sugar-alcohol that traps extra water in your body. American marathoner Steve Spence used glycerol in blistering conditions at the World Championships in Tokyo, earning a silver medal. But glycerol was banned by the World Anti-Doping Agency in because it can also be used as a drug-masking agent, which left athletes searching for an alternative. Salt works because your body tries to maintain a delicate balance between sodium and water levels.

Extra sodium suppresses the signals that would otherwise tell your kidneys to excrete fluid. Eric Goulet and his colleagues compared the effects of salt, glycerol and plain water when volunteers drank about 1. Two hours after they finished drinking, the salt group had retained 1.

The plain-water group retained just 75 millilitres. Of course, there are downsides to drinking salt water, as every shipwrecked mariner knows. Japanese researchers tested three different salt concentrations to find the best tradeoff between retaining fluid and minimizing gastrointestinal problems, such as diarrhea. The results, published last month in the European Journal of Applied Physiology, showed a sweet spot at about seven grams of table salt just over a teaspoon per litre, which is very similar to the concentration in the Sherbrooke study.

There are also health issues to consider: Goulet cautions that anyone with uncontrolled high blood pressure shouldn't try hyperhydrating. This still leaves the central question unanswered, he acknowledges. In an earlier study published in , the Sherbrooke researchers found no performance improvement in an kilometre treadmill run in six highly trained volunteers after hyperhydration.

One possible explanation is that the volunteers were also allowed to drink during the run, making their extra fluid stores less important.