Pilates has become quite the mantra recently. Partly because of its popularity with celebrities like Madonna, Julia Roberts, Oprah Winfrey, Uma Thurman, Sharon Stone, and others. The main reason however, for Pilates popularity, rests on the fact that though the exercises range from the easy to the demanding they are not only enjoyable to do but show results.
What Is Pilates?
Pilates is a mind/body exercise method with a uniquely precise and intelligent approach that gives you a leaner, suppler, more toned body and leaves you feeling strong and invigorated.
It was pioneered by the late Joseph Pilates who was a German-born student of yoga, zen meditation and rigorous exercise regimens of ancient Greeks and Romans. In New York City during the 1920s, he devised a series of controlled movements that engage the mind and body in developing strong, flexible muscles, without building bulk.
Benefits of Pilates
Pilates has long been the secret weapon of performing artists and professional athletes. It has only recently been discovered by a wider public - from those who want a stronger back or flatter stomach to those with specific injuries or medical problems that Pilates can help; or else, simply those who want to get fit or de-stress.
The Pilates Workout
Pilates is a low- to no-impact exercise method emphasizing quality movements focusing on core stability, neutral alignment and specific breathing patterns that help to restore the natural curves of the spine to relieve tension and enhance self-confidence. It lengthens and strengthens the muscles and improves posture without stressing the joints or the heart.
Pilates can be differentiated from other forms of exercise by the fact that it is more dynamic than yoga but less aggressive, sweaty and high-impact than aerobics, jogging or gym-work. Whereas most forms of exercise build the body's stronger muscles, Pilates works to strengthen the weaker ones too leading to a properly balanced body along with better joint mobility.
Pilates exercises are conducted on specifically designed machines such as the Reformer, Wunda Chair, Cadillac and the Barrel. These machines though gentle on the body provide a challenging workout and are suitable for all ages and abilities. The workouts are ideally conducted in small groups of two to five persons a session. This allows for close monitoring of the form and technique, ensuring customized attention to specific needs and variations required for each individual.
Pilates can also be done on mats. This form of Pilates has become very common lately, as it does not require much investment and these classes are conducted with much larger groups of people. An important consideration here is that a larger group may not be conducive for close monitoring. Also in mat Pilates adjustments for individual fitness levels, weaknesses and strengths are not as easily done as on the Pilates machines.
Pilates Applications
For instance, in sport-specific training for athletes, swimmers, golfers, tennis players Pilates can be of tremendous help as it works to balance the body, develop the core and muscular symmetry, and create postural alignment with a greater range of motion.
In our daily life and activities, a common result of our current lifestyles is poor posture, which compounds many physical ailments, such as digestive problems, poor circulation, chronic low energy, lower back pain, headaches, and shortness of breath. Pilates seeks to promote good posture by balancing the body and helps to attain and maintain maximum flexibility, strength, resiliency, and mobility of the spine.
On a personal level, it is very rewarding to receive feedback such as – “It’s wonderful to wake up without a back-ache” or “Pilates has brought me back to performing on stage after a long break of three and a half years” to “Pilates has helped a 42 year old body that felt 48 now look 35”.
Pilates shows you your body’s potential for graceful movement, flexibility and power. What Pilates does for you and here again I quote a regular practitioner at my studio, “mind, body, balance…I have it all’.
Tuesday, November 27, 2007
Sunday, November 25, 2007
Functional Fitness for Women
Functional fitness is the ability to carry out daily living activities. Often women tend to avoid activities that involve carrying heavy objects (grocery shopping etc) and walking up stairs. Avoiding these activities however, results in inactive muscles becoming weaker, thus causing a further decline in functional fitness.
Stronger muscles, through weight training, place less stress on the body and help prevent atrophy from disuse. Sustained strength training programs result in an increase in the ease with which everyday activities can be performed.
This is particularly important for older women. Studies show a 20 to 40 per cent loss in muscle, and along with it strength, as one ages. When women say they cannot do as much as they could when they were younger, it’s not necessarily because of age. Rather, it’s a function of doing fewer activities so as not to overload their muscles. Lack of use lets muscle waste away.
In their strength training programs women need to focus on exercises that emphasize daily living movements. This can be achieved through a combination of functional training exercises and conventional weight training.
Stronger muscles, through weight training, place less stress on the body and help prevent atrophy from disuse. Sustained strength training programs result in an increase in the ease with which everyday activities can be performed.
This is particularly important for older women. Studies show a 20 to 40 per cent loss in muscle, and along with it strength, as one ages. When women say they cannot do as much as they could when they were younger, it’s not necessarily because of age. Rather, it’s a function of doing fewer activities so as not to overload their muscles. Lack of use lets muscle waste away.
In their strength training programs women need to focus on exercises that emphasize daily living movements. This can be achieved through a combination of functional training exercises and conventional weight training.
Sunday, November 18, 2007
Definition Matters - The Truth behind Women and Weight Training
Definition and strength are the results that women can expect when they train with weights. It’s what differentiates the slim from the toned. The thin from the defined.
Until a few years ago a woman’s exercise program typically consisted of cardiovascular training and a flexibility component. There was little or no emphasis on strength training. Today the focus has changed, with women incorporating weights as an integral part of their fitness regime. To the extent that weights and resistance training is being increasingly incorporated in group exercise classes too.
Realizing that exercising the heart and stretching the muscles is not enough to complete one’s fitness needs, women are adopting weight training to strengthen their body from the inside out. Not only does it result in a highly toned body but also one with increased strength and power. Strength training is also an important element for improving sports performance. Most importantly, significant health benefits are associated with strength training. Stronger bones, reduced risk of osteoporosis, improved functional fitness and less susceptibility to injury are just a few.
Another factor contributing to this trend amongst women is the desire to emulate and fit into a certain body-type made popular by actors, singers and other icons. However, many women still shy away from or are hesitant to really push themselves in their weight training. This is largely due to a number of misconceptions and myths surrounding the effects of weight training on women. Details matter. Armed with the proper knowledge and the right training plan, women can safely train with weights and get the sculpted and strong body they desire.
The effects of strength training can be felt after just a few workouts. It’s an empowering feeling and a great motivator. Ask any woman who weight trains – she will tell you about the impact that it has had on how she feels about herself. How it has enhanced her health and improved the overall quality of her life. More women need to brave the exciting world of resistance training. Your body and attitude will never be the same!
Until a few years ago a woman’s exercise program typically consisted of cardiovascular training and a flexibility component. There was little or no emphasis on strength training. Today the focus has changed, with women incorporating weights as an integral part of their fitness regime. To the extent that weights and resistance training is being increasingly incorporated in group exercise classes too.
Realizing that exercising the heart and stretching the muscles is not enough to complete one’s fitness needs, women are adopting weight training to strengthen their body from the inside out. Not only does it result in a highly toned body but also one with increased strength and power. Strength training is also an important element for improving sports performance. Most importantly, significant health benefits are associated with strength training. Stronger bones, reduced risk of osteoporosis, improved functional fitness and less susceptibility to injury are just a few.
Another factor contributing to this trend amongst women is the desire to emulate and fit into a certain body-type made popular by actors, singers and other icons. However, many women still shy away from or are hesitant to really push themselves in their weight training. This is largely due to a number of misconceptions and myths surrounding the effects of weight training on women. Details matter. Armed with the proper knowledge and the right training plan, women can safely train with weights and get the sculpted and strong body they desire.
The effects of strength training can be felt after just a few workouts. It’s an empowering feeling and a great motivator. Ask any woman who weight trains – she will tell you about the impact that it has had on how she feels about herself. How it has enhanced her health and improved the overall quality of her life. More women need to brave the exciting world of resistance training. Your body and attitude will never be the same!
Sunday, November 11, 2007
Exercising - Too Much Of a Good Thing
The ‘good thing’ being referred to here is exercise and yes, there can be too much of that! As societal norms nowadays place a high value on being fit and thin, exercise seems to provide the perfect means for not only gaining approval but also enhancing self-worth based on appearance and strength. Thus, individuals are increasingly taking the concept of exercise to extreme and very often not safe levels.
Today over-exercising and severe dieting, an extremely punishing combination on the body and mind, seems to be the route commonly taken, especially by youngsters, in an effort to deal with body image problems. The basis for this behavior is more emotional and psychological rather than physical. One hears statements such as, “Not exercising makes me miserable and it drives me crazy” or “I don’t care about the negative effects, I have to exercise so much or I will turn fat and look horrible”.
Compounding the problem is the fact that, often, individuals exercise and diet based on random information gathered from friends, the internet, magazines, the friendly gymmer, or worse the ‘professional’ whose knowledge may also be based on the above! Exercise and nutrition, two important aspects towards leading a healthy life, should be entrusted only to experts professionally qualified to guide you in your quest for a healthy, fit and good-looking body.
Youngsters routinely go through the entire day without a proper meal, cutting calories, so they can ‘hang-out’ with friends at coffee-shops for that cappuccino and pastry. Or, to makeup for dining out or even just eating regular meals, they will be pounding the treadmill or cycling furiously to burn off calories consumed, the guilt driving them to punish their bodies with intense exercise. They would rather look thin or muscled, as the case may be, than concern themselves with their low energy levels, constant fatigue, sleeplessness and other long-term ill effects, of this extreme behavior, on their bodies and health.
Then there are the achievement oriented who, in their quest for better health and fitness, go to an extreme. Rather than feeling energized, fitter and healthier they end up exhausted; suffering from chronic fatigue, stress injuries from over-training, and lower immunity against common infections, amongst other physical and psychological effects. While those involved in sports, dance and similar competitive fields, go beyond the limits of safe due to performance pressures.
Set goals based on your own fitness levels and other lifestyle considerations. Just because your friend runs six days a week or has been weight training for the last year, doesn’t necessarily mean so can you at the same intensity. This is where the certified expert comes into play, to set realistic and attainable goals, monitoring your progress to prevent over-exercise and burn-out.
To think that, since a little exercise is good for you more must be better, is not necessarily true. There comes a time when the body refuses to respond to the punishing demands placed on it. Amongst the many reasons for advocating regular, moderate exercise is its positive effect on mood and stress levels. However, too much exercise can do just the opposite, creating a negative cycle where, due to fatigue, the quality of workouts decline leading to emotional and psychological lows that include depression, apathy, and lower self esteem.
The key is moderation. However boring that may sound, risking your health due to extreme exercising and eating habits can have a devastating long-term effect on your body and mind. And remember, it is your body and mind in question.
So, the next time you feel the need to take that extra aerobic class or force yourself to go through with an extra strength routine, do remember to step back a minute to consider: you started out with exercising to feel and look good; but right now what’s pushing you further seem to be feelings of guilt or pressure. Too much of a good thing?
Today over-exercising and severe dieting, an extremely punishing combination on the body and mind, seems to be the route commonly taken, especially by youngsters, in an effort to deal with body image problems. The basis for this behavior is more emotional and psychological rather than physical. One hears statements such as, “Not exercising makes me miserable and it drives me crazy” or “I don’t care about the negative effects, I have to exercise so much or I will turn fat and look horrible”.
Compounding the problem is the fact that, often, individuals exercise and diet based on random information gathered from friends, the internet, magazines, the friendly gymmer, or worse the ‘professional’ whose knowledge may also be based on the above! Exercise and nutrition, two important aspects towards leading a healthy life, should be entrusted only to experts professionally qualified to guide you in your quest for a healthy, fit and good-looking body.
Youngsters routinely go through the entire day without a proper meal, cutting calories, so they can ‘hang-out’ with friends at coffee-shops for that cappuccino and pastry. Or, to makeup for dining out or even just eating regular meals, they will be pounding the treadmill or cycling furiously to burn off calories consumed, the guilt driving them to punish their bodies with intense exercise. They would rather look thin or muscled, as the case may be, than concern themselves with their low energy levels, constant fatigue, sleeplessness and other long-term ill effects, of this extreme behavior, on their bodies and health.
Then there are the achievement oriented who, in their quest for better health and fitness, go to an extreme. Rather than feeling energized, fitter and healthier they end up exhausted; suffering from chronic fatigue, stress injuries from over-training, and lower immunity against common infections, amongst other physical and psychological effects. While those involved in sports, dance and similar competitive fields, go beyond the limits of safe due to performance pressures.
Set goals based on your own fitness levels and other lifestyle considerations. Just because your friend runs six days a week or has been weight training for the last year, doesn’t necessarily mean so can you at the same intensity. This is where the certified expert comes into play, to set realistic and attainable goals, monitoring your progress to prevent over-exercise and burn-out.
To think that, since a little exercise is good for you more must be better, is not necessarily true. There comes a time when the body refuses to respond to the punishing demands placed on it. Amongst the many reasons for advocating regular, moderate exercise is its positive effect on mood and stress levels. However, too much exercise can do just the opposite, creating a negative cycle where, due to fatigue, the quality of workouts decline leading to emotional and psychological lows that include depression, apathy, and lower self esteem.
The key is moderation. However boring that may sound, risking your health due to extreme exercising and eating habits can have a devastating long-term effect on your body and mind. And remember, it is your body and mind in question.
So, the next time you feel the need to take that extra aerobic class or force yourself to go through with an extra strength routine, do remember to step back a minute to consider: you started out with exercising to feel and look good; but right now what’s pushing you further seem to be feelings of guilt or pressure. Too much of a good thing?
Sunday, November 4, 2007
IF YOU THINK YOU CAN, YOU CAN
Every once in a while we all need to stand back and observe our own behavior, the different aspects of us that make us what we are. If you think you can, you can. That’s because our belief system acts as a framework for our behavior and how you behave and what you get is based on what you believe. This can be a really powerful tool that impacts our everyday lives. As in the area of our health and wellness, a matter of increasing concern in today’s environment.
Most of us today, have become aware of the need to include some element of fitness and exercise into our schedules. In most cases however, this is a forced, grudging inclusion on the recommendation of one’s doctor or the need, prompted by the image in the mirror, that nudges you to go about getting some exercise.
Why do we view any exercise or fitness program as a chore or a punishment? As a result, even before you embark on any such program you have set yourself up for, at the very least, boredom and drudgery or worse, failure. Movement and exercise can make you and your body feel terrific! Not only does exercise help boost your mood; it also stimulates your muscles, making you feel more alive and connected to your body.
Finding the right reasons to exercise is important. Unrealistic expectations or short-term goals will not result in long-term success. Wanting to lose weight for an event or deciding to exercise for a three month period is in itself a limiting goal. Simply trying a new physical activity for fun rather than to lose weight can be exhilarating. Shift the focus from the stress and expectations of weight-loss and seeing the much sought after results. Just reveling in the activity and thinking of it as time devoted to you, to de-stress and enjoy, can lead to more satisfying results. After all, if you are going to engage in regular physical activity and exercise, getting fitter and slimmer will be natural consequences of that program. What’s important is to find the right reasons for wanting to do it, to derive maximum benefits not just for the body but for the mind too. After all, who says you can’t have fun while working out?
Looking at the positives that result from adopting wellness and fitness oriented lifestyles makes it necessary for us to develop a way of thinking that will lead you to believe you can behave differently. Just because you may have failed in the past, doesn’t mean that it will happen again. If you really want to change your lifestyle or lose those extra kilos or run that marathon or be able to play your favorite sport again, know that if you truly believe that you can do it, then you will find a way to make it happen. Belief is the fuel of ambition.
Perhaps one of the greatest examples of this was the belief that running a mile under four minutes was humanly impossible. A feat tried innumerable times only to be met with failure. However, Roger Banister decided that this daunting physical barrier could be overcome. After he achieved this amazing record, people then believed that it was now possible and in 18 months, after the first record, 45 more runners were able to achieve the same.
The fact is if you always do what you have always done, then you’ll always get what you’ve always got. If you believe that you are going to be able to do it, then you pay attention and heed signals that reinforce that belief. If you believe that you are not going to be able to make it, then at the first sign of difficulty in achieving your objective you are ready to abandon and give up. Keep in mind that YOU deserve a healthy, happy and fit life and that belief will make it a reality.
Most of us today, have become aware of the need to include some element of fitness and exercise into our schedules. In most cases however, this is a forced, grudging inclusion on the recommendation of one’s doctor or the need, prompted by the image in the mirror, that nudges you to go about getting some exercise.
Why do we view any exercise or fitness program as a chore or a punishment? As a result, even before you embark on any such program you have set yourself up for, at the very least, boredom and drudgery or worse, failure. Movement and exercise can make you and your body feel terrific! Not only does exercise help boost your mood; it also stimulates your muscles, making you feel more alive and connected to your body.
Finding the right reasons to exercise is important. Unrealistic expectations or short-term goals will not result in long-term success. Wanting to lose weight for an event or deciding to exercise for a three month period is in itself a limiting goal. Simply trying a new physical activity for fun rather than to lose weight can be exhilarating. Shift the focus from the stress and expectations of weight-loss and seeing the much sought after results. Just reveling in the activity and thinking of it as time devoted to you, to de-stress and enjoy, can lead to more satisfying results. After all, if you are going to engage in regular physical activity and exercise, getting fitter and slimmer will be natural consequences of that program. What’s important is to find the right reasons for wanting to do it, to derive maximum benefits not just for the body but for the mind too. After all, who says you can’t have fun while working out?
Looking at the positives that result from adopting wellness and fitness oriented lifestyles makes it necessary for us to develop a way of thinking that will lead you to believe you can behave differently. Just because you may have failed in the past, doesn’t mean that it will happen again. If you really want to change your lifestyle or lose those extra kilos or run that marathon or be able to play your favorite sport again, know that if you truly believe that you can do it, then you will find a way to make it happen. Belief is the fuel of ambition.
Perhaps one of the greatest examples of this was the belief that running a mile under four minutes was humanly impossible. A feat tried innumerable times only to be met with failure. However, Roger Banister decided that this daunting physical barrier could be overcome. After he achieved this amazing record, people then believed that it was now possible and in 18 months, after the first record, 45 more runners were able to achieve the same.
The fact is if you always do what you have always done, then you’ll always get what you’ve always got. If you believe that you are going to be able to do it, then you pay attention and heed signals that reinforce that belief. If you believe that you are not going to be able to make it, then at the first sign of difficulty in achieving your objective you are ready to abandon and give up. Keep in mind that YOU deserve a healthy, happy and fit life and that belief will make it a reality.
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