In the past I have posted several articles discussing matwork and keeping the exercises new and exciting without sacrificing the integrity of the method. A great way to keep things fresh is to incorporate a small piece of apparatus into your workout. This can definitely be a love/hate relationship for some clients. One of the best ways to mix up the mat without diluting the method is to incorporate the Pilates ring also known as the magic circle.
Recently, I had the pleasure of being able to test out a new Zenzu Pilates ring compliments of Americas Nutrition. I was pleasantly surprised at how much I loved this product and the price tag that went with it! Those of us professionals in the Pilates field are well aware of how overly priced equipment can be. The machines are thousands of dollars and even a Pilates ring can run up to $65.
I have used other rings on the market which are comparable in price (23.99) and I find that I prefer this brand due to it's strong resistance level. I've found that other rings of similar quality lack a heavy resistance level and it is easy to bend the ring right in half. I like the fact that it took some effort on my behalf to squeeze the ring with my biceps or inner thighs muscles as I was performing certain exercises. Another cool feature is that the foam handles make it a little more comfortable to use....especially when doing the lower body work. The ring also comes with a little exercise chart to get you started.
The Zenzu Pilates Ring can be found at Americas Nutrition as well as other health and fitness products.
Saturday, August 7, 2010
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.
Tuesday, April 20, 2010
Get Toned Arms for the Perfect Dress By Kloey Hanson
New brides often find it challenging to balance the wedding planning with finding the time to take care of their bodies. After all, this is THE most important day of your life and all the eyes are going to be on you. So, between invitations and flower arrangements for the big day, the last thing you may want to do at the end of a stressful day is workout. But, who says working out has to be hard and tiring? The right Pilates workout allows you to tone up your trouble spots without wearing you out. Here are five moves that we suggest you do to tone your arms up for that perfect dress!
1. Water Drop
Seated on the edge of a sturdy chair, keep your back in a straight line and constrict your abdominals. Using your water bottle or canned food as weight, lift your arms over your head while holding the weight with both hands. Lower the weight behind your head by bending your elbows until you feel a strong resistance or the weight touches your back. Slowly lift the weight back above your head, keeping your abs tight and your back straight. Repeat.
2. Easy Arm Extensions
Grasp a weight in each hand while keeping your abs tight and your knees slightly bent. With back straight, lower your upper body by hinging your hips forward to about a 45 degree angle from your lower body. Extend your arms back as though you are handing your weights to someone behind you, all without moving your upper arms. Slowly curl your arms back into the starting position and pause before repeating.
3. Twisted Raise
Stand again with your feet hip-width apart, while slightly bending your knees and holding your weights in the palms of each hand. Let your arms hang naturally by your sides with your palms facing the side of your thigh. Keeping your shoulders down, lift your arms straight out from your sides, keeping them in one vertical plane with the rest of your body. Rotate your arms, turning your palms toward the ceiling. Hold for 5 seconds before rolling your palms back toward the floor.
4. Triceps Dips
Seated on the edge of a chair, place your hands behind your hips, using your palms to support your body weight. Angle your elbows outward before lowering your hips slowly toward the floor. Keeping your body angled slightly forward, straighten your elbows, but stop the motion before they are completely straightened (do not lock your elbows).
5. Slow Row
Sitting on your towel or yoga mat with your legs straight, wrap a T-shirt or towel behind the soles of your feet. Grasping one end of the shirt or towel in each of your hands, push your shoulders and elbows back so that your elbows are behind you. This motion should provide enough resistance to give the shirt or towel a firm stretch. Slowly return to your starting position and pause for a few seconds between repetitions.
Kloey is the owner of Hot Body Pilates, a nationally acclaimed Pilates studio in the heart of the Gaslamp. Learn more: www.hotbodypilates.com
1. Water Drop
Seated on the edge of a sturdy chair, keep your back in a straight line and constrict your abdominals. Using your water bottle or canned food as weight, lift your arms over your head while holding the weight with both hands. Lower the weight behind your head by bending your elbows until you feel a strong resistance or the weight touches your back. Slowly lift the weight back above your head, keeping your abs tight and your back straight. Repeat.
2. Easy Arm Extensions
Grasp a weight in each hand while keeping your abs tight and your knees slightly bent. With back straight, lower your upper body by hinging your hips forward to about a 45 degree angle from your lower body. Extend your arms back as though you are handing your weights to someone behind you, all without moving your upper arms. Slowly curl your arms back into the starting position and pause before repeating.
3. Twisted Raise
Stand again with your feet hip-width apart, while slightly bending your knees and holding your weights in the palms of each hand. Let your arms hang naturally by your sides with your palms facing the side of your thigh. Keeping your shoulders down, lift your arms straight out from your sides, keeping them in one vertical plane with the rest of your body. Rotate your arms, turning your palms toward the ceiling. Hold for 5 seconds before rolling your palms back toward the floor.
4. Triceps Dips
Seated on the edge of a chair, place your hands behind your hips, using your palms to support your body weight. Angle your elbows outward before lowering your hips slowly toward the floor. Keeping your body angled slightly forward, straighten your elbows, but stop the motion before they are completely straightened (do not lock your elbows).
5. Slow Row
Sitting on your towel or yoga mat with your legs straight, wrap a T-shirt or towel behind the soles of your feet. Grasping one end of the shirt or towel in each of your hands, push your shoulders and elbows back so that your elbows are behind you. This motion should provide enough resistance to give the shirt or towel a firm stretch. Slowly return to your starting position and pause for a few seconds between repetitions.
Kloey is the owner of Hot Body Pilates, a nationally acclaimed Pilates studio in the heart of the Gaslamp. Learn more: www.hotbodypilates.com
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