Achieving a realistically Healthy lifestyle!

In order to fully benefit from the Pilates system, it is essential to commit to a regular practice routine as well as examine you currently lifestyle. Be prepared to make changes where necessary. Make sure you get enough rest and eat a healthy diet while reducing your stress levels and staying positive.

In the next few Articles I will be going through some valuable information to help you lead the healthy life you want.

For most people today a serious concern is that of weight loss. There are so many “wonder” diets promising you massive weight loss in a short time and this setting unrealistic goals for those who want to lose the weight and keep it off. As such when these unrealistic rapid results are not met, we tend to give up . Trapping ourselves in a never ending cycle of unhealthy habits.

The trick here is to set realistic goals. Unless you are working out intensely for at least 4hrs a day, it is highly unlikely you will lose up to 10Lbs per week! You would also have to be eating way below your usual caloric intake which in turn will “starve” your body and so when you end your “diet” , your body will automatically store the extra “fuel” and this will make you gain more weight in the long run.

Theoretically , if you are burning more calories than you are taking in you should lose weight. Most of us can attest to the fact that this is not as simple as it seems.

Here are some hints to help you :

Calorie counting: First of all you will need to figure out your Resting Metabolic Rate. (RMR) . Use this link:

 http://www.shapefit.com/basal-metabolic-rate.html

The number you get will represent the minimum number of calories you need to maintain your current weight. It is believed that in order to lose weight you need to diet or exercise up to a 500 caloric deficit everyday. This means you either have to exercise 500 calories off or eat 500 calories less than your minimum requirement.

Personally I recommend increasing you activity levels , it is important to figure out what you Maximum heart rate would be. Use this formula : 208 -( 0.7x age) = Max heart rate.

This will help you to figure out your Target heart rate in order to determine your ideal heart rate( while exercising ) for weight loss. A good target is to aim for between 50% and 70% of you maximum heart rate. ( Times your heart rate by 0.5 or 0.7) . This is useful if you are using a heart rate monitor ( which can be bought in most stores) or using the monitors attached to various cardio machines at the GYM.

unfortunately for women , without exercise once we are over 25yrs old, we lose lean muscle and replace it with body fat. At a rate of up to 3% per year. Excessive body fat – particularly in the abdomen – is a high risk factor for killers such as heart disease and diabetes.

I recommend doing exercise at least 4 x a week for up to an hour . Cardio twice weekly and a strengthening and toning exercise ( Pilates is perfect for this! ) at least twice a week too. Of course the more you exercise the faster you will get better results.

On days you do not exercise drop you calorie intake, and do the little things necessary for maintaining an active lifestyle.

Beginning a Pilates Exercise routine!

In order to begin The Pilates Method of conditioning. It is important to master the basic fundamentals of each exercise. This is true for anyone no matter how fit ( or unfit) they may be. 

Move through the levels at a pace that works feels comfortable for you, experienced Pilates students can work through the fundamentals in any order. However if you have never done Pilates before please start at the beginning. Take time to learn the movements properly and don’t rush your progress. 

Before you begin make sure you have a Mat. The foam should be dense enough to protect the vertebrae in your spine. Some of the exercises involve rolling on your back. 

I would recommend wearing comfortable clothing that you can move freely in.You might want to wear fitted clothing that will help you to see the muscles of your body as they work, but it is more important to feel comfortable. Do not wear shoes. 

Make sure you have enough space to move around in , you should be able to move your arms and legs around freely in all directions as well as be able to stretch to the full length of your body. Pack away any sharp or delicate objects that may get in the way. 

When you begin your workout, make sure you are well rested otherwise the movements may prove to be too strenuous for you . Do not exercise if you are on any medications that make you drowsy or hyperactive, this will affect your concentration and concentration is key when performing exercises of The Pilates Method. 

Here are some of the basic Fundamentals to remember : 

“Pooching” or Scooping: 

*Do not “Pooch” , by pushing your belly out ( Fig 1)

 

*Do scoop by pretending your belly button is “anchored” to your spine. 

*Scooping also helps to provide a longer waist makes your abdominals contract, this provides more support to your lower back.( Fig 2) 

 

 Perfect Posture:                 

To maintain the perfect posture :  

*Dont sway and arch your back 

*Tuck your pelvis under without  slouching. ( Fig 3) 

*Lift your chest , scoop your belly deep into your spine and lengthen through the crown and tailbone. Imagine there is a long iron rod running down your spine from head to toe. Keep your shoulders pulled down. ( Fig 4) 

 

   Breathing: 

Breathing in Pilates is inhaling through your nose and exhaling through your mouth ( as if blowing out through a straw)  

*Inhaling: Expand your chest and lungs. (Fig 5) 

*Exhaling : expel the air from your lungs as if you were squeezing the air from an accordion. ( Fig 6) 

*Remember to inhale and exhale using the entirety of your lungs , not your belly! 

 

 

Dropping the shoulders and Lengthening the neck:

 

The position of our necks and shoulders is very important for maintaining correct posture. 

*Do not scrunch the shoulders to the ears or tighten your neck .

*Imagine your shoulder blades have wings attached; don’t pull your wings up. ( Fig 7) 

*Do keep shoulders actively pressed down and away from your ears, use your muscles to pull shoulder blades down into the center of your back. Do pull your “wings” down. ( Fig 8 ) 

 

These movements will eventually become a habit and you will be able to incorporate them into your daily life and practice them unconditionally. 

Important Elements to Mastering Matt Exercises. ( Part Two)

Over the last few weeks I have covering various important aspects to understand when engaging in The Pilates Method. I have discussed the many benefits of doing Pilates, The founder of The Pilates Method , The main Principles of Pilates and most recently Important elements to mastering Matt Exercises. This week I’ll be doing part 2 of these elements! All of these aspects are very important when doing The Pilates Method. 

6: Stabilization using The Pilates Stance: 

The Pilates Stance is an action used to engage and stabilize the lower body. Often in exercise descriptions the expression “Squeeze the backs of the upper inner thighs”. The “back of the inner upper thighs” is meant to show the slight turnout of the legs which initiates from the hip-joint. This small movement disengages the quadriceps( thigh muscles) and engages the Powerhouse or Core area. It is easier to do this if you think of turning your thighs to face away from each other and imagine holding a tennis ball between them. Your feet should be in “V” position with your heels together . Your knees should be soft which is straight but not “locked”. In the beginning it is not so easy to turn out at the thigh without turning out the feet. However it is important to master this movement so you can perform the Pilates exercises correctly. During the exercises you will find that your legs want to turn back inwards, this is the moment in which you need to focus on stabilizing the leg position. Squeeze the buttocks and backs of the upper inner thighs together and feel the effort created throughout the entire torso as you do so. 

7: Muscle control without tension: 

Another difficult concept of mat work is the idea of engaging and controlling the muscles without tensing. People are conditioned to tense up, hold our breath, and push to the point of strain in order to achieve our exercise goals. The mat work will work eliminate those fallacies and retrain you to see the efforts of the movements in a much more natural way. While the movements require strength and concentration, there should always be a natural flow and rhythm that serve to relax the muscles without releasing them from their task. This relaxation needs to begin in the mind and circulate throughout the muscles of the body, breath is a natural tool for achieving this state.Breathing should feel natural throughout the movement, if you find you are holding your breath 1) make sure you have made the necessary modifications to ensure you are working at the proper level for your body and 2) ensure that you are not tensing the muscles as you perform the movement. 

Begin gradually, master the important elements and the rest will follow. Be patient and enjoy the process! 

8: Modifications for the most common Pains and Injuries:  

The most important thing to remember is that no exercise in Pilates should ever hurt! Never! If you find an exercise is causing pain , stop and review the instructions to make sure you are working from the proper muscles. Try again. if you still experience pain then leave that exercise for now. As your strength and control increase you might be able to come back to that exercise in time. Some exercises may just not be suited to your body, use you best judgement and listen to your body! 

Lower back pain: is often caused by pushing your abdominal walls away from your back leaving little support for the muscles of your spine. Focus on pulling your navel to your spine( “scooping” or “anchoring your belly to your spine”)The deeper your stomach sinks into your spine the safer your back will be. 

Knee pain: can be caused by improper foot and leg positioning, or by overextending the muscles around the knee joint. Try to maintain a “soft” knee during the movements and use the muscles in the inner thigh and buttocks to compensate instead. Use the Pilates stance to support your weight . 

Neck pain: is often due to weak muscles or tightening the shoulder muscles to support the weakness in the neck muscles. As you perform movements remember to stay lifted in the abdominal regions, not the neck itself. Lower your head and rest if you feel you are exerting too much effort from the neck muscles. You can also place a small pillow ( or folded towel) under your neck for support . 

9: Lengthening your neck: 

A common mistake in Pilates is to tense up the shoulders while performing some of the exercises. To prevent this bad habit, think of lengthening the vertebrae just below the skull by pressing the back of your neck toward the mat when lying down or pressing out through the crown of your head when sitting or standing up. This will release the muscles of the neck and shoulders , allowing you to focus on your powerhouse instead. Think of bringing your chin closer to your chest to achieve this sensation. 

“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.” – Joseph Pilates 

Important Elements to Master exercises ( Part one)

In order to truly benefit from your Pilates workouts it is important to understand all the elements that are in play.

1: Redefine your body

Traditionally we think of the body as two arms, two legs, a torso and a head. The best way to imagine movement is to think of the body in its simplest form. The Torso. This is the space starting at the bottom of the skull and continuing to the bottom of the buttocks. It contains the spine and all the major organs. Our “powerhouse” is also contained by ‘The Torso’, if you can visualise the body like this,  it will be easier to understand the essence of each exercise. Although your arm and leg muscles are working, it is important to focus on the muscles radiating from “The Core” or “The powerhouse”. Think of the movement as originating from your core and flowing to your extremities!

2: Your Powerhouse

The band of muscles that circles the body just under your belt-line (the abdominals, lower back, hips and buttocks)  is known as the “powerhouse”. Often when we sit we sink most of our weight into this area and as such, creates stress on these muscles. This causes soreness in the back, bad posture and the “gut” or “love handles” we work so hard to lose. When you are performing Pilates exercises you should be working from the powerhouse and lifting up and out of this area. Visualise yourself stretching your upper-body away from your hips. This action engages your powerhouse and protects your lower back. This motion can also be performed during all of your other activities , such as driving, cooking , shopping, etc. By doing this it will become a habit and encourage good posture.

3: “Scooping the belly” or Navel to spine

While engaging in Mat-work we learn to “scoop” our belly. This is also known as Navel to spine. This movement uses the abdominal muscles to reinforce the spinal muscles (paraspinals) . It strengthens and stretches the muscles of the lower back and allows for the creation of a flat abdominal wall. Pressing  Navel to Spine is not sucking in your stomach which causes you to hold your breath. Which is the complete opposite of the desired effect. Rather think of a weight pressing your belly down to your spine or an anchor attached to your belly button from the inside and pulling it down to the floor. It is important to maintain this position while breathing properly, inhaling and exhaling air from the lungs not from the belly.

4: Tucking under while Lengthening at the same time

In Pilates it is important to lengthen your muscles as you strengthen them. If a movement encourages you to “Squeeze your buttock muscles” , it is not meant that you must tuck your bottom under or contract the muscles so tightly that you cause your buttocks to lift up, off the matt. Your pelvis and the base of your spine should stay pressed against the mat , being held firmly in place by the other muscles of the powerhouse. In the beginning it is hard to start a movement without tucking a little. Be aware that the goal is to gain strength and control in order to lengthen in opposition to our pelvis, that is stretch away from it and keep it stabilised while performing each exercise movement.

5: Isolation.

Commonly we think of the areas of the body that are in motion ,as being the area where the mind should be focused. This is known as isolating a particular group of muscles. The problem with this idea is that it ignores the areas of the body that are not in motion, creating an unbalanced body. In Pilates movements it is important that every muscle be working simultaneously. That is the natural inclination of the body and maintains the body’s sense of balance. The best way to do this is to think of stabilizing or anchoring the area of the body that is not in motion. This ensures that the muscles of your body are working together. If you don’t focus on stabilising the motionless part of your body before beginning the movement, it creates a sloppy exercise that is ineffective and can lead to injury.

Next week I will focus on Stabilising with the Pilates stance, muscle control without tension , modifications for pain and injury and Lengthening the neck.

Essential Pilates Principles

The Pilates system retrains our bodies , increasing strength and flexibility while improving our balance and posture. With this system our bodies are worked as a whole ensuring stability,balance, correct alignment,good muscle control and correct breathing are maintained while each muscle group is being exercised.

The essential principles for Pilates are as follows:

Concentration:Pilates requires concentration and focus. It is not a form of mindless repetition, each movement is carefully controlled . Your mind needs to stay alert which allows the mind and body to work in unison. Creating a “mind and body” connection. When we focus on a certain area we can feel that area working , that is the power of your mind!

Breath:Breathing is the first thing we do in life and the last.The proper use of our breath is paramount in Pilates.People have a tendency to hold their breath, or take shallow breaths, while performing exercises this inhibits the supply of oxygen to the muscles and causes tension to build up. This reduces the performance of the muscles. In Pilates we pay close attention to the breaths we take. Joseph Pilates designed his method to cleanse the bloodstream . By using full inhalations and exhalations, you are pushing out the stale air and gases from the depth of your lungs and renewing your body with fresh air to energize and revitalise your body. Throughout a movement we are incouraged to inhale at the start of each movement and exhaling usually takes place on the part of the exercise that requires the most work, forcing our bellys to “scoop” providing a good support for our lower backs and abdominals.

Centering:Our center is also referred to as our “Core” or “The Powerhouse”. This is our abdominal area , lower back, hips and buttocks, which is our bodies center of gravity. All our energy for our Pilates exercises starts at “The Powerhouse” and flows outward to our extremeties.With all the moves being controlled by the contraction of the abdominal muscles, we are able to stretch and lengthen our muscles without risking strain to your spine or neck.

Control: Muscle control is essential in order to maintain correct posture and alignment while working the muscles. There should be no sloppy , or haphazard movements.With Pilates each movement serves a function and the control is at the core. We strengthen the body by working against gravity using slow and controlled movements.

Precision: In order for Pilates to be truly effective , precise execution of the exercises is vitally important. Pilates requires practice, patience and concentration. Rather focus on doing one precise and perfect movement , instead of doing a hundred half-hearted ones. In the beginning it can be difficult to remember all the different points. Over time as you become more proficient , breathing, controlling your muscles,and keeping your spine in neutral and remembering to “scoop” your belly throughout exercises will become second nature to you.

Flowing movement:All the movements in Pilates should be as smooth as possible. The sequences should be repeated slowly , using continuous , flowing movement that is in pace with our breathing.

Isolation or Intuition:While we are practicing our Pilates routines it is very important to listen to our bodies. We need to develop an acute awareness of each part of our bodies, in order to work one set of muscles while at the same time maintaining correct posture, breathing and alignment. Do not force movements if something hurts…STOP! It is vital that you trust what feels right and what doesn’t.

Routine:Develop a routine and practice regularly , this will help you improve your technique and enhance your abilities.

Imagination and Visualization:Our minds are wonderful and work in mysterious ways , one way is to create a visual framework for our bodies to follow. Use your “Minds eye” to enhance your movements. Be creative in your visualizations as you do your routine. visualisations such as ” Scooping your belly”, or ” reaching up towards the ceiling” help us to perfect the movements.

In Pilates we try to see our bodies as a whole. Each exercise in the comprehensive mat work uses every muscle in our bodies. Muscles are never isolated, this creates an imbalance in our bodies. Through integration you will learn to use all your muscles simultaneously in order to achieve your goals !

Who was Joseph Pilates?

 

“Physical Fitness is the first requisite of happiness“- Joseph Pilates 

Joseph Pilates was born in Germany in 1880. He was a sickly child who suffered from a variety of ailments including asthma, rickets and rheumatic fever. So he became determined to overcome his physical weaknesses and dedicated himself to becoming physically fit and strong. 

Through hard work and dedication he became proficient at various activities including bodybuilding, diving , and gymnastics. By the time he was 14 yrs old he was able to work as a model for anatomical charts. 

In 1912 , Pilates moved to the U.K , where he worked as a boxer, circus performer and a self-defense trainer to detectives. During WWI he was taken as a prisoner of war ( due to his nationality) and placed in the work camps. During his time on the Isle of Man, he became a nurse and developed a fitness routine for the other internees. He began constructing equipment by attaching the bed-springs to walls so the inmates could use the springs to exercise while lying on their beds. During the ‘flu epidemic of 1918 – Joseph Pilates regime was credited for the fact that none of the inmates in his ward , succumbed to the Influenza. 

After the war he returned to Germany, where he continued his exercise program and was drafted into the army. In 1926 , disenchanted with German policies, he set sail for the U.S . On board ship he met Clara who later became his wife. When Joseph Pilates arrived in New York , he set up his first exercise studio. By the 1940’s he had achieved great popularity with the Dance world . By the 1960’s many of New Yorks dancers, actors, gymnasts and athletes were regulars at his studio. 

The original exercises developed by Joseph Pilates consisted of 34 moves. Pilates influence came from his study of various sports and exercise routines from both the Eastern and Western disciplines.His routine was not simply a set of physical movements separate from other aspects of life, but part of a program designed to improve an individuals overall fitness and well-being. His routine was never formalized , rather he preferred to adapt the moves to the needs of each individual. 

As a result , although the basic principles of Pilates are unchanging, different teachings vary in style and emphasis. 

Reportedly Joseph Pilates used to conduct interviews in this position.

Joseph Pilates believed that in order to achieve happiness it’s important to gain control of your body. With visualization, physical strengthening and stretching of the body, mental vigour and improved blood flow returns to inactive brain cells. This renewed spirit of thought and movement is the first step to stress reduction , fluidity of movement, and greater enjoyment of life. 

Often we envy the suppleness and vitality of children , often those seem to be traits we no longer possess. However with patience, perseverance and a strong will , all things are possible. 

“Ideally our muscles should obey our will. Reasonably our will should not be dominated by the reflex actions of our muscles.” – Joseph Pilates.

Pilates you say? Let me tell you why you need it!

There is an ever-growing awareness of the importance of looking after ourselves on all levels – body, mind and spirit. With this awareness we look to better ways of creating the healthy body, mind and  lives we all want. Perhaps this is why in recent years there is an increase in the popularity of Pilates.

Pilates was developed in the 1920’s by Joseph Pilates and was one of the first exercise systems in the West to take a holistic approach to fitness and well-being. Pilates is a technique that offers a unique method of body control and conditioning. This technique strengthens and lengthens our muscles while improving flexibility, balance and posture.
Although Joseph Pilates was born in a different era, he still understood the physical and mental pressures of a busy schedule. He believed his method would propel people to become more productive both physically and mentally. This is the reason that the Matt work is designed to fit into the physical and time constraints of the individual , without reducing the advantages of the Pilates method.

Pilates is an invaluable system that works marvellously in conjunction with other exercise programs, by improving our body awareness we reduce the possibility of injury or strain while performing our regular exercise routines.With regular Pilates practice we are able to recognize our strengths and weaknesses, thereby being able to work towards rebalancing our bodies . The focus in Pilates is primarily to strengthen the “Core” or “Powerhouse” regions. This means using the Abdominal muscles to control the movements . In many other forms of Strength building exercises, the goal is to develop the limbs themselves. In Pilates we work to stretch and lengthen the muscles, allowing the body to become stronger and firmer , without adding bulk.

We also learn to focus on training the mind and body to work together in order to achieve our goal of overall fitness. Another important factor in teaching our minds and bodies to work together is by using visual imagery. Using Visual images to engage your mind, you are able to sub-consciously call upon your muscles without needing to have technical knowledge of muscles and their functions. By telling yourself to “sit up tall as if you head was being pulled to the ceiling by a rope” , you are presenting your mind and body with a challenge that works to unify them in their efforts to achieve your goals.

To really benefit from the Pilates technique it is essential to master the movements and to commit to regular practice routine. It is also important to examine your current life-style and make changes where necessary. Make sure you get enough rest and eat a healthy diet as well as maintaining your level of fitness and well-being. Reduce stress and keep a positive outlook on life.

“Sound body, Sound mind” – Joseph Pilates.