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.
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
Today's blog post is courtesy of Rachel Hunter about her first experience in a Pilates Class.
If I spend one more day on an elliptical or treadmill I will scream so loud I’ll break the mirrors in the classrooms, I remember thinking when I arrived at the gym that day. Hmmm… speaking of classrooms... maybe I should try one of the classes. I walked to the main desk and consulted the list of scheduled classes for the day. Pilates was scheduled to start in 15 minutes. Perfect!
Pilates… pilates what do I know about pilates? I racked my brain for any background knowledge I had acquired regarding it. Sort of like yoga, but not really; strengthens the core; popular with dancers; and involves the use of a ball… or I am I confusing that with something else? With that much knowledge and forethought I embarked on my first pilates class!
The teacher arrived, turned on some soft yet somehow upbeat music, and we were on our way. After a quick warm-up, we started working the arms. First observation- exercises are done slowly. Plenty of time to feel the burn!
After a series of exercises targeting muscles I didn’t even know existed in my arms, we moved into strengthening the abdominals. Second observation: the exercises burn, but cheating results in an exhausted neck! Especially when doing exercises such as “the hundred.” For that reason, it’s better just to work at an individual level.
For the last portion of class, we worked on our lower body. When we put our feet on top of the ball (I was right, there is a ball involved!) and moved it towards and away from our gluts, I could practically hear my hamstrings scream for mercy. Then, just as I started to feel like I was understanding what pilates is all about, the class was over.
Third observations: After class I noticed that although my body felt like it received a thorough workout, I was not tired! I fact, I felt rather energized. Fourth observation: I felt like I learned a great deal from the class, however, I imagine I’ll get more attention and help with form from a small class. For that reason, I’ll research pilates studios in the area. Or at least, I’ll try to research a studio if I can ever move my arms again! (They’re tired already!)
After I graduated from my first teacher training certification course, I felt that I had a great understanding of the work in my body and had clocked literally hundreds of hours working with a wide variety of people with different body types, and needs, everything from rehabilitative requirements to strength-training and pre and post-natal conditioning, so I had confidence in my ability to provide clients with the appropriate exercises that suited them; however, as difficult as this is to admit, what I didn’t know how to do was communicate the work concisely and confidently--how to choose exactly the right words with which to literally transmit what I knew to the client and also, how to physically interact with the client--the specific hands-on techniques to use in each and every scenario! And I knew that I was not alone in this feeling. Since those early days, shortly after completing this first “watershed” teaching course, I was on a path to cultivate greater skill and deepen my understanding of my craft. Along the way, I learned a great deal, too much to do justice to in this short story. Not only did I gain the hands-on and verbal experience that I felt I had been missing in my practice, but I honed my techniques and expounded upon the best of what I learned from others-- I forged a new way, one that literally combined the best elements from the teachings I had been exposed to, and I brought them all together in a powerful, simple approach, one that I have been passing on to others for years. This is a perfect segue to my next thought: that truly the most important lesson that I already held in my heart, but was reminded of along the way, was the value of collaboration, of being open to sharing and co-creation, of being a “forever student.” We can all learn something from others, as experienced as we may be, there is always room for growth and expansion, and for sharing our gifts.
And it was in this spirit that I decided to share my hard-won gifts with the world of Pilates devotees and make my own contribution to upholding Joseph Pilates’ standard of excellence and purity. Some of the fruits of my years of labor are now showcased in a forum for others to benefit from and then continue the expansion of greater mind-body-spirit consciousness by then sharing it with others! The Pilates Method Master Trainer Series was born! Alongside my excitement and enthusiasm, were the thoughts about the responsibility towards the public-- to stress that this series was not a replacement for real-life training and that instead, it should be used as a guide and supplement to what I said earlier-- real dedication and hours in the field. It took me a while to decide whether this series was something I should share in this way-- an entire teacher training course, typically a $5,000 value for the accessible price of $399, not to mention the "moral" argument I had with myself-- hoping that people would use it as an essential addition to formal training and not use it as a substitute. In this account, I felt compelled to be utterly open and honest about the conflict I experienced with the decision to release the series and why ultimately, the idea that it would be helping to shape generations of teachers ---won. I knew that it was imperative to share this with others in the community to improve the quality of teaching that would be made available to the public, and hoped that the comprehensive nature of the series’ content would inspire integrity in each and every person who purchased it and viewed it.
Communicating the essence of Pilates work has always been a particular source of gratification for me, and after traveling to distant parts of the globe teaching The Method, I knew there was a need for a multi-purpose resource that would serve several needs in the Pilates population: a teaching guide that would help Pilates professionals to become exceptional teachers and also one that would provide students and lovers of Pilates with a comprehensive series that would not only show the viewer all of the exercises in the Pilates syllabus, but go into real depth, discussing the meaning and import behind each exercise, how to properly execute it and how to find the most immediate and effective way to cue it, and how to best use hands-on techniques to facilitate the work. I wanted to create a series that would leave no stone unturned and highlight every aspect of the Method, going well beyond the exercises themselves into the realm of psychology and interpersonal interactions. I wanted to address the vital aspect of responsibility towards another, having healthy boundaries, being able to tap into one’s intuition and empathy when greeting and working with a client, keeping one’s own practice up and maintaining proper self-care and attention to one’s own growth and personal progress while attending to a business that often requires a considerable measure of energetic output-- how to achieve self-preservation and simultaneously cultivate a thriving business. I decided to film one of my complete teacher training courses, from the Mat, including the Magic Circle and Sculpting Series, to the Reformer, the Cadillac, Chair and Barrels, Ladder and small arc barrel, all levels, all case studies, from scoliosis to various injuries, pre and post-natal approaches, for the young, seniors, overweight, and the list goes on and on ...The result is my Pilates Method Master Trainer Series, and it is my hope that this collection of DVDs helps to serve as the bridge from esteemed, accredited teacher training courses into the real-time world of flesh and blood, transformational interactions in Pilates, one that leads you to feel a deeper confidence, steadiness of spirit, greater skill and finesse and inspiration in each and every one of your Pilates experiences whether you teach it to many, or practice it on your own!
Enjoy! To your good health and good fortune everyone~
Today's post comes courtesy of an email I received from an individual looking into certification programs. The question of course is.....Which certification you would look for in hiring a new Pilates instructor? What a loaded question.
Finding the right certification program can be tricky. Becoming a Pilates trainer is both costly and unbelievably time consuming. It's like going back to school all over again. Unfortunately, there are a lot of people that just aren't cut out for it. Right off the bat I would cancel out any programs that claim you can be a Pilates trainer in a weekend because you just can't.
When I became a trainer this was going to be my full time job. I wasn't messing around. At this time, there were only two studios in Michigan and not many people knew what Pilates was. I was fortunate enough to have an opportunity to be an apprentice and work along side other experienced trainers where I was able to co-teach and learn everyday in a hands on environment. I was there everyday taking classes, teaching, reading my manuals and doing my own self workouts. The studio prided itself on giving challenging and disciplined workouts but we could also cater to individuals that might have physical limitations. It took months but in the end I am so thankful for the experience and everything that I've learned. Eleven years later and a lot of hard work I'm proud to be able to own and run my very own studio.
In picking a training program I would go with something as close to an apprenticeship as possible. Getting feedback daily from someone experienced is key. Before committing to a program I would take classes from the trainer and make sure that you have a positive experience and enjoy the workout you are receiving. Try and see if the clients that come through the door are life long and committed. Make sure your trainer is professional and will make time for you during your training.
As far was which certification programs I would look for in hiring a trainer? I don't rely heavily on the merit of certification programs. I can't believe I just admitted that! Let me explain. I am partial to a classical approach but I have learned many great things from being exposed to other methods. Knowledge is power after all. I live in southeast Michigan and Stott is the most popular certification course in my neck of the woods. Over time I have gotten really tired of all the different methods out there claiming that my method is better than yours because of x, y and z and blah, blah, blah so I don't get involved in much of that. Some people like apples, others like oranges.
I think that great trainers are few and far between and you should cherish them when you find them. You need to have so much knowledge on the exercises and on anatomy of movement but you also have to be able to relate to your clients. Things I have seen other trainers do over the years just baffle me. Some have strayed so far from the method that you can't even call what they do Pilates. They show up late for their appointments (if at all), talk to much during their clients workout, don't have their workout game plan done before their clients come in... and the list can go on. After completing a certification program you will be dealing with not only many different body types but different personalities as well. You need to be both professional and nurturing towards people and this too will take time and experience to learn.
For today's blog, I would really appreciate the comments, feedback and viewpoints of all of you that read and enjoy this blog. I want to hear your opinion!
I always envisioned opening a Pilates Studio were clients not only received a great workout at a lower price but I also wanted a nurturing and inviting environment that felt like home. As the client base gradually grows it is nice to see the clients interacting and motivating each other.
There are some things at the studio that I just will never change. I will always be a Drill Sargent. Without that discipline and drive I would never have had the courage to start my own studio. Classes will always start on time and you really need to be on time (a huge pet peeve of mine). Lastly, I will always expect clients to work as hard as possible within their ability.
Having that said, I am always open to suggestions or comments from others. Feedback is good! I'm always looking to make a good thing even better. I keep my ears open when client talks. Recently, I have been thanked in ways that I just never really thought possible. A client made a comment that Pilates as helped change her lifestyle and one has commented about having increased self esteem. What better thanks is there than that?
Today's guest blog comes courtesy of Aliesa George, and Centerworks.
The Benefits of Exercising the Feet
The first Pilates exercises taught on the Reformer are for Footwork. And throughout a traditional Pilates workout, the feet are involved in every exercise. Sometimes pointed, sometimes flexed, and on many exercises moving between these two actions - to stretch, strengthen, and lengthen the calves, improve ankle mobility, and help improve balance. Nice that we’re laying on our backs for all this to begin so there are no worries about falling down while we’re finding our center, and strengthening our feet!
Just like every other aspect of Pilates training, focusing on your footwork will help improve every other exercise and skill you do! Our feet are a long ways away from our brain – and paying attention to what’s happening from our head to our toes can sometimes be a challenge. Every Pilates exercise that focuses specifically on healthy movement and stability at the feet is helping us get in better touch with our body and improving our posture and structural alignment from the ground up!
Did you know that Joseph Pilates even invented two small pieces of equipment specifically to help improve foot fitness? One is called the “Foot Corrector”, and the other is the “Toe Tensometer.” The good news, you don’t necessarily have to have these special Pilates foot-fitness toys to get the most from your Pilates training program or fitness workouts. By paying attention, and being consciously aware of correct alignment for your ankles, arches, and toes, and by doing all your exercises with the best form possible, you can get great results for healthy and happy feet! (And the rest of your whole body too!)
Joe Pilates developed lots of different exercises on the Reformer, Trapeze Table, and Chairs that allow you specific attention to your footwork. And Pilates Matwork is great to keep the pressure off your feet and still be exercising. But you’ll get even more great benefits out of every workout if you pay attention to, and know, exactly what your feet should be doing on every rep!
Why should we even care about our feet?
Well, we only have one pair! Foot replacement surgery doesn’t sound like a very fun option. (Not sure that it’s even available yet…) Our feet have to last a lifetime to help take us where we want to go. If we’re not carrying our body weight correctly on our feet – sooner or later a knee, hip, or back problem will result. (These additional joint injuries and pains can end up costing thousands of dollars in lost work time, foot pain, knee pain, back pain, medications, and surgeries!) And fixing a foot, knee, hip, or back issue with surgery may or may not solve the problem if the root of the issue is a muscular imbalance, or improper function at the feet!
Here’s the good news… All of this can be improved with your Pilates training and the right foot-care exercises! Aren’t you glad you do Pilates! Enjoy all that barefoot time you have during your Pilates workouts. Pay attention to when your feet are pointed or flexed, and do it well! Know that with each repetition of a Pilates footwork exercise you are helping to maintain your good health from the ground up!
Aliesa George is a Pilates teacher, workshop presenter, and the founder of Centerworks. She enjoys sharing her expertise with Pilates teachers and students to tweak Pilates exercise technique, and improve health and fitness. Discover more of her great Toe Tips and check out her helpful foot care products here.
Perhaps the most popular quote from Joe is as follows. "In 10 sessions, you will feel the difference. In 20, you will see the difference. And in 30, you'll be on your way to having a whole new body." Pilates Sports Center decided to put Art to the test and track his progress to see if he will have a new body in 30 sessions
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?
Perhaps the most whimsical exercises we do in Pilates is all the rolling and rocking exercises. In the mat repertoire, Rolling Like a Ball is the first fundamental place to start learning the "rolling" concept. Having said that, the exercise should be anything but basic. Let's take a look at some different variations.
First start but sitting up on the mat with a rounded spine. Remember to never sit directly on the tailbone but slightly back so you are on the sit bones. Let's start with the hands on the outside of the ankles (elbows point wide), knees open hip width apart and the big toes together. Gaze down at the belly button to keep the neck in line with the spine. Without going on the head or neck, start to rock backwards and then rock right back up to balancing on the sit bones. Repeat 5 times.
What's the purpose? Rocking backwards helps work spinal articulation and acts as a natural spinal massage. Rocking up forces the abs to engage and works balance.
Have this version mastered? Try the same position with legs pressed tight together and the head more to the knees. Take the hands in hovering in front of the ankles without holding on. Try any of the above variations and add a teaser as you rock up to balance.
It is a given to say that we are living in tough times right now. Every time we turn on the news we hear of more job losses, foreclosures keep rising, businesses keep closing and the economy keeps sinking. Most of us are watching our spending, creating budgets and have given up certain luxury items in order to stay afloat. Does this mean that we give up our Pilates too? I believe not.
As a studio owner it is always important to keep those clients coming in the door no matter what. Through a series of trial and error there are ways to peak interest and gain new and potential clients for life. What a great time to use our creative juices and think outside the box.
One trend that I've noticed is that people are most interested in the group classes because they are more affordable. In order to promote mat classes I offer a coupon on the website for a free class to new clients. I also offer mat classes in a discounted 5 week series. Another option is offering a discounted initial private appointment to a first time client. Lastly, sometimes I will offer a monthly special that allows clients discounts on certain services.
Great customer service is always a plus. All clients should feel comfortable in the studio no matter what. If they don't feel comfortable, they won't come back. I like to think of my studio as my second home....because it basically is. I enjoy seeing my clients come in and engage in conversations with other clients before and after their 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.
Today let's dissect another hard to perform exercise....the fold-up teaser. Since this one falls towards the end of the matwork repetoire, we need all the mental and physical energy possible to complete it.
First start lying down on your back, legs straight out in first position (parallel is also an option) with the arms stretched over the head. The back is gently flattening down into the mat. Start by lifting the arms up to the ceiling and rolling the torso about halfway and then start to lift the legs off the mat as you continue to roll up to a seated teaser (or V sit) reaching the hands towards the toes. Hold for a second. To release to starting, slowly lift the arms up to the ceiling so that the biceps are to the ears with palms facing in. Initiate a roll back thru the spine. Once the lower part of the spine presses into the mat, the arms and feet start to fold down at the same time back to starting.
Helpful hints
Keep in mind that the legs should be strong and active the hold time. It puts a ton of strain on the back when lifting dead weight. Keep rotating your first position by wrapping the outer thighs towards the inner.
Make sure that your movements are smooth and controlled. When starting to release the fold, make sure that the arms are slowly lifting and rotating. Tossing them up in the air only throws off balance.
If lifting both legs at the same time is just a little too much, try the same exercise but only lift the right leg up while keeping the left anchored on the floor throughout the exercise. Make sure to repeat on the left leg.
Remember that there are only 3 reps total. Using the mind to control the body is key. Visualize and do!
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.
Is this exercise everyone's nemesis or what? Is it because the abs are tired by the time we get to it? Let's break this one down a bit.
Start lying down on your back with feet as wide as your mat flexed (or slightly wider than hip width apart). There are two different placements for the hands. Place your hands to your forehead elbows wide or behind the neck.
Start to bring the chin to the chest on the inhale and then exhale to round all the way up and over into a round back with the head towards the knees and the belly in. Gently stack the spine to an upright, seated position on the inhale and then gently roll back down one vertebrae at a time till your laying flat on the mat. Exhale at about the halfway point of the rolldown. I'll save the flat back and twist variations for another day.
I'm taking a guess that most of you got stuck at the chin to the chest part right? Here's some helpful hints to get up past that hump.
1. Watch the position of your pelvis. It should be gently flattened with the ribcage closed.
2. Make sure to let out that exhale as soon as you begin the roll up. It is the exertion portion of the exercise.
3. Still having problems? Try securing your feet under something to keep them down. Maybe a strap, under the couch or have someone hold them down.
4. Use light weights (2 or 3lbs.) and hold them in the hands.
Keep in mind that this one is tricky for most people. Mat thickness, core strength and spinal articulation are other factors that make it tough to roll up.
Those of us that practice Pilates are well aware of the exercise the hundreds. It is the staple to any core training workout. There are a ton of different ways to execute the exercise. Let's take a look at a handful of different versions.
As usual, lie down on your back with your abs pulled in and the pelvis gently flattened. The upper body lifts to a crunch with a tennis balls distance from chin to chest, eyes on the belly button. Reach the arms out long by the hips with fingers reaching long.
The leg position
Working from a beginner level to advanced.
1. Feet planted on the floor with bent knees. Feet hip width apart. 2. Legs lifted in a 90 degree tabletop style position. 3. Legs straight up to the ceiling above the hips. 4. Legs lowered down at your point of control. (don't arch that back now)
Legs can be parallel together or turned out in first position.
Breathing
1. The usual 5 inhales and 5 exhales ten times over (hence the word...100's) 2. Maybe try 4 inhales and 6 exhales.
Where to do the hundreds?
1. On the mat free form. Try a magic circle in the ankles. 2. On the reformer with straps in hands. 3. On the cadillac with the rolldown bar in hands. 4. Laying down on the seat of the chair.
Those are just a few different variations of the hundreds. Feel free to leave comments on your favorite version.
I think we can all agree that Pilates is a total mind-body experience. Within this experience I find that music is important to complete the total vibe of a Pilates studio. Could this just be the inner dancer in me that just won't quit?
I like to keep the music mellow yet diverse. Nothing to distracting but just I little something nice when there is a brief child's pose or a forward fold to allow a little regrouping time. Some artists that I find particularly powerful to compliment my practice are Zero 7, Massive Attack, Ray LaMontagne, Simply Red, Sarah Mclachlan, James Blunt, David Gray, Tim Booth, Nick Drake, Radiohead and Van Morrison.
Feel free to leave comments on your favorite music selections.
Don't forget that October starts the "Pilates for Pink" fundraiser for breast cancer research. Our donation mat class for the month of October will be Sunday at 11am. For further information please visit www.pilatesbarre.com.
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.
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.
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!
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.
managing editor
