While choosing a Pilates trainer is an important task, choosing the right studio is also critical. The best studios or gyms are clean and well-maintained, but it pays to be aware of some of the potential dangers that shared exercise facilities might pose.
Asbestos
By the nature of their construction, gyms and Pilates studios may be difficult to heat. Large, open rooms and high ceilings allow heat to dissipate easily, so large or sophisticated HVAC (Heating, Ventilating, and Air Conditioning) systems and heavy insulation may be required to regulate the temperature. If the building was constructed prior to the 1980s, the ducts, pipe coverings, insulation, even the walls and floor might contain asbestos, a thread-like mineral once widely used for its heat-resistant properties.
As long as these building materials are intact, they do not pose a hazard, but if they become broken and damaged, they can release asbestos fibers into the air. Once these fibers are inhaled, they can cause serious health problems including a rare and fatal form of cancer called mesothelioma. Unfortunately, symptoms of mesothelioma are often confused with those of less threatening conditions until the cancer has advanced into its final stages, making it difficult to treat.
MRSA
Skin infections can be another hazard of Pilates studios. Staphylococcus bacteria thrive in warm, wet places on the body such as the buttocks, armpits, groin, and neck, but can also survive on the dry surfaces of Pilates mats and other equipment. Many strains of this type of bacteria are relatively harmless, though some may cause serious problems if the infection gets into the bloodstream. The gravest threat is posed by Methicillin-resistant Staphylococcus aureus (MRSA), which can be deadly if it enters the blood through any small break in the skin. As its name implies, this bacterium is so deadly because it is resistant to all but a very few types of antibiotics and may even develop resistance to these if they are overused.
Staying Healthy
While mesothelioma life expectancy is very low and MRSA infections cause more deaths than any other infectious disease tracked by the CDC, there are simple precautions that can greatly lessen your risk for these diseases. Look around to make sure your studio’s walls, floors, and ventilation systems are in good condition. If the building is being renovated, ask whether the construction materials have been tested for asbestos. If you are still concerned, consider trying another studio or doing whatever exercises you can at home until the renovations are complete.
Even if you take a mat-only class, you will likely need to use some of the studio’s own equipment. The CDC recommends thoroughly cleaning shared exercise equipment both before and after using it. Many studios will provide disinfectant sprays or wipes for this purpose. If your studio does not, ask the staff or bring your own wipes. Alcohol is an effective sanitizer, even against MRSA, and the use of alcohol-based hand sanitizers will not contribute to the drug-resistance of the bacteria. Be sure to cover all cuts or skin abrasions when working out and clean them well when you are finished. Any redness, swelling, or tenderness of the skin, especially around a pre-existing wound, should be examined by a doctor.
These risks should not distract you from your usual Pilates workout, but a few simple precautions can prevent some serious health problems later on.
Showing posts with label insight. Show all posts
Showing posts with label insight. Show all posts
Saturday, January 22, 2011
Friday, May 28, 2010
Osteoporosis and Exercise by Michelle Aultman
Give me five minutes and I'll show you some training suggestions to prevent osteoporosis
About ten million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease without symptoms, osteoporosis affects about 20 percent of men and 80 % of women. Given that the bones gradually become weaker, they may break in a minor fall or, if left untreated, even from simple things like a sneeze. The commonest fracture sites can be hip, wrist and spine, although any bone in your body could be affected. A diagnosis of osteopenia or osteoporosis may be scary, leading a number of people to stop exercise because of fear it will cause fractures. The reality is that people with low bone mass should make sure to exercise often. Being active is shown to not only aid the prevention of osteoporosis, but slow bone loss once it's already begun. Before beginning a workout program, you should talk to your doctor for guidelines, as level of bone loss determines what type of exercise is best. Physicians can assess bone mineral density and fracture risk by scanning your body using a special type of X-ray machine. In conjunction with exercise, treatment may include dietary modifications and/or estrogen replacement therapy. The more knowledge you get concerning this condition, the more you can do to help prevent its onset.
To create strength and bone mass, both weight-bearing and strength training work outs are ideal. Weight-bearing work outs are the ones that require the bones to fully support your weight against gravity. Examples are walking, jogging, stair climbing, dancing or using an elliptical exercise machine. Non-weight bearing exercises include biking, swimming, water aerobics and rowing. Weight-bearing activities including walking as little as 3 times per week may benefit the bones. Strength training places mechanical force (stress) on our bodies, which increases bone density. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger.
It is recommended that individuals with osteoporosis avoid the following kinds of activity:
* Step aerobics and high-impact activities for example running, jumping, tennis.
* Activities that involve rounding, bending and twisting of the spine.
* Moving the legs sideways or across the body, particularly when performed against resistance.
* Rowing machines, trampolines.
* Every movement that involves pulling on the head and neck.
Exercise Tips:
* Even if you don't have osteoporosis, you should check with your health care provider just before you start an exercise program.
* Be sure you warm-up before beginning and cool down at the end of each exercise session.
* To get the best benefit to your bone health, combine a number of different weight-bearing exercises.
* When you build strength, increase resistance, or weights, as an alternative to repetitions.
* Make sure to drink a lot of water whenever exercising.
* Vary the types of exercise that you do weekly.
* Combine weight bearing and resistance exercise with aerobic exercises to help you improve your overall health.
* Bring your friend along to help you keep going or in addition to this, bring your family and encourage them to be healthy.
* Add more work out to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office rather than emailing.
Put LIVE into action!
L - Load or weight-bearing exercises make a difference to your bones
I - Intensity builds stronger bones.
V - Vary the types of exercise as well as your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue into the future!
Certain factors raise the probability of developing osteoporosis. While a few of these risk factors are controllable, others won't be. Risk factors that may be controlled are: Sedentary lifestyle, excess intake of protein, sodium, caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines. Body size (small frame), gender, family history and ethnicity are risk factors that can't be controlled. Women can lose nearly 20 percent of their bone mass in the five to seven years after menopause, which makes them more vulnerable to osteoporosis. It is never too soon to start thinking about bone mineral density. About 85-90 percent of adult bone mass is acquired by age 18 in girls and 20 in boys.
Nutrition and Exercise for Healthy Bones in childhood and Adolescence
Much of the reserve of healthy bone is built in youth and before the age of 30. Women might be more susceptible to an inadequate foundation process at this time than men. Sufficient calcium intake,a balanced diet with a lot of vegetables and fruits and load-bearing exercise are the tips for solid bone growth when you're young. Then, with continued exercise into old age - and this benefits men too -- bone density decline could be kept to a minimum. Although women will be the main focus of data about osteoporosis and low bone density (osteopenia), some men are also seriously afflicted by this problem. In case you do all the right things while becoming an adult and into adulthood, your inherited characteristics - your genes - can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health.
About the Author - Michelle Aultman writes for the elliptical workout blog, her personal hobby blog dedicated to suggestions to prevent osteoporosis through workout at home.
Author's note: The info provided on this document are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her physician. Michelle Aultman has no business intent and does not accept direct source of advertising coming from health or pharmaceutical companies, doctors or clinics and websites. All content provided by her is based on her editorial view and it's not driven by an advertising and marketing purpose.
About ten million Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia). A disease without symptoms, osteoporosis affects about 20 percent of men and 80 % of women. Given that the bones gradually become weaker, they may break in a minor fall or, if left untreated, even from simple things like a sneeze. The commonest fracture sites can be hip, wrist and spine, although any bone in your body could be affected. A diagnosis of osteopenia or osteoporosis may be scary, leading a number of people to stop exercise because of fear it will cause fractures. The reality is that people with low bone mass should make sure to exercise often. Being active is shown to not only aid the prevention of osteoporosis, but slow bone loss once it's already begun. Before beginning a workout program, you should talk to your doctor for guidelines, as level of bone loss determines what type of exercise is best. Physicians can assess bone mineral density and fracture risk by scanning your body using a special type of X-ray machine. In conjunction with exercise, treatment may include dietary modifications and/or estrogen replacement therapy. The more knowledge you get concerning this condition, the more you can do to help prevent its onset.
To create strength and bone mass, both weight-bearing and strength training work outs are ideal. Weight-bearing work outs are the ones that require the bones to fully support your weight against gravity. Examples are walking, jogging, stair climbing, dancing or using an elliptical exercise machine. Non-weight bearing exercises include biking, swimming, water aerobics and rowing. Weight-bearing activities including walking as little as 3 times per week may benefit the bones. Strength training places mechanical force (stress) on our bodies, which increases bone density. Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger.
It is recommended that individuals with osteoporosis avoid the following kinds of activity:
* Step aerobics and high-impact activities for example running, jumping, tennis.
* Activities that involve rounding, bending and twisting of the spine.
* Moving the legs sideways or across the body, particularly when performed against resistance.
* Rowing machines, trampolines.
* Every movement that involves pulling on the head and neck.
Exercise Tips:
* Even if you don't have osteoporosis, you should check with your health care provider just before you start an exercise program.
* Be sure you warm-up before beginning and cool down at the end of each exercise session.
* To get the best benefit to your bone health, combine a number of different weight-bearing exercises.
* When you build strength, increase resistance, or weights, as an alternative to repetitions.
* Make sure to drink a lot of water whenever exercising.
* Vary the types of exercise that you do weekly.
* Combine weight bearing and resistance exercise with aerobic exercises to help you improve your overall health.
* Bring your friend along to help you keep going or in addition to this, bring your family and encourage them to be healthy.
* Add more work out to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker's office rather than emailing.
Put LIVE into action!
L - Load or weight-bearing exercises make a difference to your bones
I - Intensity builds stronger bones.
V - Vary the types of exercise as well as your routine to keep interested.
E - Enjoy your exercises. Make exercise fun so you will continue into the future!
Certain factors raise the probability of developing osteoporosis. While a few of these risk factors are controllable, others won't be. Risk factors that may be controlled are: Sedentary lifestyle, excess intake of protein, sodium, caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines. Body size (small frame), gender, family history and ethnicity are risk factors that can't be controlled. Women can lose nearly 20 percent of their bone mass in the five to seven years after menopause, which makes them more vulnerable to osteoporosis. It is never too soon to start thinking about bone mineral density. About 85-90 percent of adult bone mass is acquired by age 18 in girls and 20 in boys.
Nutrition and Exercise for Healthy Bones in childhood and Adolescence
Much of the reserve of healthy bone is built in youth and before the age of 30. Women might be more susceptible to an inadequate foundation process at this time than men. Sufficient calcium intake,a balanced diet with a lot of vegetables and fruits and load-bearing exercise are the tips for solid bone growth when you're young. Then, with continued exercise into old age - and this benefits men too -- bone density decline could be kept to a minimum. Although women will be the main focus of data about osteoporosis and low bone density (osteopenia), some men are also seriously afflicted by this problem. In case you do all the right things while becoming an adult and into adulthood, your inherited characteristics - your genes - can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health.
About the Author - Michelle Aultman writes for the elliptical workout blog, her personal hobby blog dedicated to suggestions to prevent osteoporosis through workout at home.
Author's note: The info provided on this document are designed to support, not replace, the relationship that exists between a patient/site visitor and his/her physician. Michelle Aultman has no business intent and does not accept direct source of advertising coming from health or pharmaceutical companies, doctors or clinics and websites. All content provided by her is based on her editorial view and it's not driven by an advertising and marketing purpose.
Sunday, June 7, 2009
Mix up the Mat
Recently, I have noticed that there has been an increase in mat class attendance at the studio. It has been a wonderful and pleasant surprise. Being a Pilates studio in southeast Michigan with a failing automotive industry can be a little unsettling. Luckily, I do have a very dedicated client base and being the sole owner and teacher at the studio, I have the ability to offer classes in sessions at an extreme discount.
With several clients opting for mat classes, it is important that the classes always remain challenging and interesting without sacrificing the method. Those of us who have been trained properly are aware that the exercise progress in a certain order. When we have clients that come in several times a week are we concerned that they will get bored? Do we then stray away from the list in order to make the class interesting? Do we add Yogalates to the schedule? Nope!
Using a small apparatus in class adds a whole new element and challenges muscles in new and exciting ways. Magic circles are a great way to add a little extra resistance. Light weights can be used for the rowing series. Thera-bands are great to use for upper body work and stretching. The dreaded thera-ball is great for balancing.....as is the foam roller. These subtle and easy additions keep the muscles working differently and keeps the clients working hard without losing the integrity of the method.
I don't believe anything that has proven to work for over 100 years needs to be changed. Do you?
With several clients opting for mat classes, it is important that the classes always remain challenging and interesting without sacrificing the method. Those of us who have been trained properly are aware that the exercise progress in a certain order. When we have clients that come in several times a week are we concerned that they will get bored? Do we then stray away from the list in order to make the class interesting? Do we add Yogalates to the schedule? Nope!
Using a small apparatus in class adds a whole new element and challenges muscles in new and exciting ways. Magic circles are a great way to add a little extra resistance. Light weights can be used for the rowing series. Thera-bands are great to use for upper body work and stretching. The dreaded thera-ball is great for balancing.....as is the foam roller. These subtle and easy additions keep the muscles working differently and keeps the clients working hard without losing the integrity of the method.
I don't believe anything that has proven to work for over 100 years needs to be changed. Do you?
Sunday, February 22, 2009
Celebrity Workouts
Do you ever catch yourself picking up that magazine in the grocery store that claims to shape or sculpt your perfect body in 5 short weeks? Did you start Pilates after Oprah had a spotlight on her program? Maybe after Madonna plugged it in her song? It always amazes me how celebrity workout regimes motivate the general public to get up off that couch and get in shape.Today's post comes compliments of FitnessMagazine.com. Recently they posted the workouts, diets and exercise routines of 50 celebrities, including Ashlee Simpson, Demi Moore, Cameron Diaz, Halle Berry, Madonna and Niki Taylor. Further information can be found at Fitness Magazine Celebrity Workouts.
I've stressed several times before it is important to keep your workouts fresh and fun in order to avoid burnout. Variety is key! Perhaps some of these celebrity workouts will add something new or offer a different perspective to your existing routine. Isn't that why we love Pilates? Over 500 exercises in the method. In the grand scheme of things it is important to live a healthy lifestyle and live life to the fullest.
Tuesday, January 6, 2009
Motivate Me
Happy New Year! Most people in the New Year make the resolution to start up a new fitness program. The beauty of Pilates is that it is addictive after you get started. People generally feel better after working out when their endorphins are going high. The benefits of Pilates are endless. Most clients start feeling better as a whole both physically and mentally. They stand up straighter and have improved posture, clothes start to fit better, they gain strength to carry out daily activities, flexibility because better creating less injury and mentally.....well it's good to take time for yourself and your health no matter how busy your life may be.
Sometimes taking the jump to try out a Pilates Studio can really freak people out and be intimidating. Don't let it. Take advantage of a private appointment (usually offered at a discount) and check out a few local studios until you find one you are comfortable with. I offer a free mat class to new clients (with the coupon on the website) just to come in and see what it's all about. Grab a friend in order to motivate yourself to come to classes.
Once you get started it is easy to keep coming back for more. The health benefits and mental well being are rewarding.
Sometimes taking the jump to try out a Pilates Studio can really freak people out and be intimidating. Don't let it. Take advantage of a private appointment (usually offered at a discount) and check out a few local studios until you find one you are comfortable with. I offer a free mat class to new clients (with the coupon on the website) just to come in and see what it's all about. Grab a friend in order to motivate yourself to come to classes.
Once you get started it is easy to keep coming back for more. The health benefits and mental well being are rewarding.
Friday, July 18, 2008
My Pilates Experience - Amatouch
Todays guest blogger is Amatouch who was kind enough to share her Pilates experience with the world. To learn more about her please visit her blog at www.amatouch.blogspot.com.
Last summer, I enrolled in a Pilates class out of curiosity, I had heard about Pilates and by the sound of it this could have designated anything from a ceramic workshop to a youth club, anything but exercises. That's because the trademark Pilates derives from Joseph Pilates, its inventor. This also explains why it does not sound too technical. It's a modern discipline consisting of body movements based on a few principles more than a philosophy. You could think that the designation Pilates lacks content in comparison to Yoga, Gym, Steps which have made their name but Pilates has a reputation for being person centered and therefore you can make what you like of it and respect your own limits or ailments. I really fell into it for that reason.
The benefit of joining a class are enormous, increased flexibility and strength in muscles and articulation, better breathing and concentration and improved general well-being. I have never felt more in harmony with my own body. I am a massage therapist and as a home care advise I invariably recommend to my client to join a Pilates class.
Last summer, I enrolled in a Pilates class out of curiosity, I had heard about Pilates and by the sound of it this could have designated anything from a ceramic workshop to a youth club, anything but exercises. That's because the trademark Pilates derives from Joseph Pilates, its inventor. This also explains why it does not sound too technical. It's a modern discipline consisting of body movements based on a few principles more than a philosophy. You could think that the designation Pilates lacks content in comparison to Yoga, Gym, Steps which have made their name but Pilates has a reputation for being person centered and therefore you can make what you like of it and respect your own limits or ailments. I really fell into it for that reason.
The benefit of joining a class are enormous, increased flexibility and strength in muscles and articulation, better breathing and concentration and improved general well-being. I have never felt more in harmony with my own body. I am a massage therapist and as a home care advise I invariably recommend to my client to join a Pilates class.
Wednesday, June 18, 2008
Everything Old is New Again
One of the things that I love about Pilates is how versatile the exercises can be. It is amazing how you can take an exercise from one apparatus and put it on another to give it a totally different feeling and meaning.
Have you ever taken the rowing series from the reformer and taught it with light weights in mat class? Try taking the frogs and leg circles off the reformer and put that in an advanced mat class without any footstaps. Talk about a wake up for your core!
Keep things fresh by showing clients different ways to do a familiar exercise. It's amazing how a new tweak on an exercise can become more engaging.
Have you ever taken the rowing series from the reformer and taught it with light weights in mat class? Try taking the frogs and leg circles off the reformer and put that in an advanced mat class without any footstaps. Talk about a wake up for your core!
Keep things fresh by showing clients different ways to do a familiar exercise. It's amazing how a new tweak on an exercise can become more engaging.
Monday, April 28, 2008
they love me....they love me not
When a client first comes into the studio they usually will ask if they should work with only one trainer or if they can go to several different trainers. I always let the client do what works best for them. Here are some of the pros and cons to this question.
1. The advantage to working with several different trainers is that you can always learn something new and exciting from various teaching styles.
2. Working with more trainers will allow more flexible in scheduling appointments.
3. Sometimes a specific trainer with a certain background can give you extra insight to achieve your goals. If you have certain physical limitations, a trainer with a physical therapy background can be helpful.
4. Some clients enjoy a specific type of workout and prefer to stay with one trainer. I know that my clients enjoy a challenging yet positive workout. Some clients enjoy a less aggressive approach.
5. If you are looking to switch to another trainer, it is best to continue working with your usual trainer and with the new one to make sure that you will be satisfied with your switch.
The bottom line is that you should always be happy with the progress you are making. I always make it a point to ask my clients once in awhile if they are satisfied with their workouts then I will know if my job as a trainer is being fulfilled. Again, honesty counts!
1. The advantage to working with several different trainers is that you can always learn something new and exciting from various teaching styles.
2. Working with more trainers will allow more flexible in scheduling appointments.
3. Sometimes a specific trainer with a certain background can give you extra insight to achieve your goals. If you have certain physical limitations, a trainer with a physical therapy background can be helpful.
4. Some clients enjoy a specific type of workout and prefer to stay with one trainer. I know that my clients enjoy a challenging yet positive workout. Some clients enjoy a less aggressive approach.
5. If you are looking to switch to another trainer, it is best to continue working with your usual trainer and with the new one to make sure that you will be satisfied with your switch.
The bottom line is that you should always be happy with the progress you are making. I always make it a point to ask my clients once in awhile if they are satisfied with their workouts then I will know if my job as a trainer is being fulfilled. Again, honesty counts!
Tuesday, April 1, 2008
Work it all Out
When constructing a Pilates program remember it is important to make sure that your workouts are well rounded. The Pilates Method has over 500 exercise when you're using the system as a whole. Make sure to take matwork classes, equipment classes and private sessions in order to achieve the maximum results possible. Each piece of apparatus works the body in a different way so keeping things fresh is important in order to keep the muscles challenged.
Make sure you are not a client that gets stuck in a groove. Some clients only take equipment classes because it's fun to workout on the machines. Some won't take mat classes because they claim they are too challenging. The ideal client should be taking both (or privates) in order to keep obtaining their goals at least 2-3 times a week. Fortunately at the studio clients are able to work on all the apparatus' if they are taking group equipment classes. Certain studios sometimes only offer reformer classes which can limit and constrict your workouts.
Remember Pilates workouts should always be fresh and fun! Mix it up to keep seeing results.
Make sure you are not a client that gets stuck in a groove. Some clients only take equipment classes because it's fun to workout on the machines. Some won't take mat classes because they claim they are too challenging. The ideal client should be taking both (or privates) in order to keep obtaining their goals at least 2-3 times a week. Fortunately at the studio clients are able to work on all the apparatus' if they are taking group equipment classes. Certain studios sometimes only offer reformer classes which can limit and constrict your workouts.
Remember Pilates workouts should always be fresh and fun! Mix it up to keep seeing results.
Monday, March 10, 2008
Gotta Gimmick?
A friend recently told me about a postcard she received in the mail for a Pilates for Ballroom Dancers class. Her question to me was the typical "What is the difference between the Pilates for ballroom dancers, Pilates for the golfers and just the good old classic Pilates." I really couldn't tell her. Was this just another marketing gimmick to get people interested in Pilates? Is the classical methods of Joseph Pilates just not good enough in it's own right anymore? I was under the impression that this method of body conditioning was about strengthening all the muscle groups to create an equal balance in the entire body?
OK, I really could be a hypocrite though. Yeah.....Matwork for Dancers on Sundays? Barre/Matwork classes? What would Joe think? Here's how I justify my gimmick. In my specialized classes we kick it out hard core. OK guys...I hear the giggles.....we are hard core in all classes but to varying degrees. In the Matwork for Dancers class we get all those classic mat exercises in power style and then we add even more back and extension work which the dancer needs. Please don't bring a sensitive back to this class. These are exercises the average person can't handle in large doses. Barre work is the some deal. Power matwork followed by some power barre work. Please don't bring a degenerative knee problem to barre class. That would not be wise. Hence my gimmick. Condition it all via Joe style and then maybe give it a little extra something for good measure.
Do you think Pilates really needs a gimmick in order to be fresh and attract new clients? Feel free to comment back. I'd love to hear some different views on this. In fact I'll go start a nice forum about at www.pilatesforthepeople.ning.com. There is also classic footage of Joe doing Pilates there!
OK, I really could be a hypocrite though. Yeah.....Matwork for Dancers on Sundays? Barre/Matwork classes? What would Joe think? Here's how I justify my gimmick. In my specialized classes we kick it out hard core. OK guys...I hear the giggles.....we are hard core in all classes but to varying degrees. In the Matwork for Dancers class we get all those classic mat exercises in power style and then we add even more back and extension work which the dancer needs. Please don't bring a sensitive back to this class. These are exercises the average person can't handle in large doses. Barre work is the some deal. Power matwork followed by some power barre work. Please don't bring a degenerative knee problem to barre class. That would not be wise. Hence my gimmick. Condition it all via Joe style and then maybe give it a little extra something for good measure.
Do you think Pilates really needs a gimmick in order to be fresh and attract new clients? Feel free to comment back. I'd love to hear some different views on this. In fact I'll go start a nice forum about at www.pilatesforthepeople.ning.com. There is also classic footage of Joe doing Pilates there!
Sunday, February 17, 2008
Six Pilates Principles
Concentration
Pilates is mind-body exercise. Make sure that you concentrate on each movement and how it is done. Concentrate on correct breathing and execution of the exercises in order to obtain real results.
Control
Moving without using control can cause a world of injury to the body. Control each movement by using your mind. Avoid quick, jerky movements that lead to injury. Besides, those types of movements just aren't pretty.
Centering
Remember that Pilates is all about working the core or powerhouse. This is your center....abs, back and glutes. All movements should stem from your center and move outward. Keep that core tight.
Flow
Make the exercises flow. Use the previous principles about your center, control and concentration to achieve a smooth flow with the exercises and avoid those jerky movements.
Precision
Fine tune your movements and use precision when doing them. Remember 5 good reps are more important than 10 sloppy ones. Two things to remember. Quality over quantity! Less is more!
Breathing
Sounds easy doesn't it? Coordinate your movements with your breath. This helps purify the body, increase stamina, reduce stress, dilute the mind of stressful thoughts and most importantly breathing helps execute the movements properly. Don't ever hold your breath. If all else fails.....just exhale.
Remember that practice makes perfect. Pilates needs to be practiced about 2-3 times a week in order to be effective.
Pilates is mind-body exercise. Make sure that you concentrate on each movement and how it is done. Concentrate on correct breathing and execution of the exercises in order to obtain real results.
Control
Moving without using control can cause a world of injury to the body. Control each movement by using your mind. Avoid quick, jerky movements that lead to injury. Besides, those types of movements just aren't pretty.
Centering
Remember that Pilates is all about working the core or powerhouse. This is your center....abs, back and glutes. All movements should stem from your center and move outward. Keep that core tight.
Flow
Make the exercises flow. Use the previous principles about your center, control and concentration to achieve a smooth flow with the exercises and avoid those jerky movements.
Precision
Fine tune your movements and use precision when doing them. Remember 5 good reps are more important than 10 sloppy ones. Two things to remember. Quality over quantity! Less is more!
Breathing
Sounds easy doesn't it? Coordinate your movements with your breath. This helps purify the body, increase stamina, reduce stress, dilute the mind of stressful thoughts and most importantly breathing helps execute the movements properly. Don't ever hold your breath. If all else fails.....just exhale.
Remember that practice makes perfect. Pilates needs to be practiced about 2-3 times a week in order to be effective.
Sunday, December 30, 2007
Where to Begin?
With the start of a brand new year just around the corner, I have had many people ask if classes will start to pick up with clients making New Years resolutions. Thankfully, I have a wonderful group of dedicated clients that understand the importance of taking class on a regular basis year round. To them, Pilates has become a way of life....not just an exercise fad. If you are planning on starting up with a Pilates program here are a few things to keep in mind.
If you are new to Pilates the best place to start is with private sessions. One on one time is crucial to learning all the different elements in the Pilates method and being able to maintain proper form is important when first learning the exercises. This can also give you an opportunity to ask questions and your trainer can also help you construct a weekly program that will suit your goals and needs.
Pilates is most effective when done 2-3 times a week. Make sure that you vary your workouts with a variety of different classes. Take a mat class, an equipment class and/or a private session. There are over 500 exercises in the method and mixing up the routine will help keep the body challenged. When you stick to just one class like an equipment classes or mat class you tend loose a ton of other exercises that are crucial to the method.
If you can't make it to class for some reason have a few videos on hand and do your workout at home. One of my favorite video series is from "The Method". Precision Toning, Target Specifics and The Lotte Burke Method are on the top of my list for great videos.
Have a happy and healthy New Year!
Have any questions or topics that you'd like addressed in the blog? Feel free to email questions to info@pilatesbarre.com.
If you are new to Pilates the best place to start is with private sessions. One on one time is crucial to learning all the different elements in the Pilates method and being able to maintain proper form is important when first learning the exercises. This can also give you an opportunity to ask questions and your trainer can also help you construct a weekly program that will suit your goals and needs.
Pilates is most effective when done 2-3 times a week. Make sure that you vary your workouts with a variety of different classes. Take a mat class, an equipment class and/or a private session. There are over 500 exercises in the method and mixing up the routine will help keep the body challenged. When you stick to just one class like an equipment classes or mat class you tend loose a ton of other exercises that are crucial to the method.
If you can't make it to class for some reason have a few videos on hand and do your workout at home. One of my favorite video series is from "The Method". Precision Toning, Target Specifics and The Lotte Burke Method are on the top of my list for great videos.
Have a happy and healthy New Year!
Have any questions or topics that you'd like addressed in the blog? Feel free to email questions to info@pilatesbarre.com.
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