The Many Benefits Of Pilates – Part 1

Pilates is ideal for all people regardless of their shape, size, or fitness level. And if correctly performed, Pilates is not very complicated but is still challenging. Below are twelve benefits that you can gain from practicing Pilates.

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Benefit #1: The Density Of Your Bones Are Improved Through Pilates Training

Building the density of your bones is usually achieved through strength training. However, improvement of bone density can also be achieved through Pilates. Both muscle and bone can be built up through weight-bearing training and resistance exercises. Resistance exercises consist of the muscle creating tension on the bone by pulling on it. Through this, the bone is fortified. In Pilates training, Pilates rings, and reformer springs provide resistance.

Benefit #2: Calories Are Effectively Burned Through Pilates Training

Although Pilates training will not burn as many calories as exercises such as running, it still burns a lot of calories. A research study from the IDEA Health and Fitness Association states four calories are burned per minute (or two hundred forty calories per hour) by participating in a beginner’s class in Pilates. The study also indicates that six calories are burned per minute (or three hundred sixty calories per hour) by participating in an intermediate course in Pilates. “Yet, Pilates may not be as effective for weight loss as other cardio exercises, such as running or swimming. That’s because you’ll burn fewer calories in traditional mat Pilates classes than if you did other cardio exercises,” Daniel Bubnis, MS says.

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Benefit #3: Back Pain Can Be Eased By Pilates Training

A research study published in 2006 by the Journal of Orthopedic and Sports Physical Therapy states that individuals who suffered from pain in their lower back experienced a significant amount of relief from pain after they underwent and maintained a Pilates training program for twelve months. The core is strengthened by Pilates training. This strengthening of the core provides support to the back. Proper alignment is also learned in Pilates training. Although Corey D. Fogleman, MD says that, “It is unclear whether a Pilates regimen is superior to other exercise plans for the treatment of low back pain.”

Benefit #4: The Core Is Strengthened By Pilates Training

The central aspect of all Pilates classes is working on the core. Pilates works out the whole body. However, Pilates primarily concentrates on the muscles of the hips and the trunk. The muscles of the hips and the trunk are referred to as the Pilates powerhouse. The abdominal muscles are strengthened during Pilates training. This includes the obliques. And Pilates strengthens the abdominal muscles better than the usual crunches. In every Pilates exercise, the muscles of the abdomen have to be contracted efficiently. “The core muscles of the body are the deep muscles of the back, abdomen, and pelvic floor,” Richard N. Fogoros, MD explains. He adds, “When the core is strong, the frame of the body is supported.”

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Benefit #5: Injury Can Be Prevented Through Pilates Training

Flexibility is improved through Pilates training. Balance is also enhanced through Pilates training. And strength is increased through Pilates training. All of these minimizes the likelihood of injury. For example, increasing the flexibility of the hamstring by ten degrees reduces the possibility of you hurting your back whenever you bend down to pick something up from the ground. An increase in strength produces an improvement in the dynamic control of body movement, and this reduces the likelihood of injury. Balance is improved through unilateral Pilates exercises, and this minimizes the possibility of falls. Unilateral Pilates exercises are exercises that are either one-sided or one-legged.

Pilates is one type of exercise that you may assume is easy, but when you perform it – what the heck! It’s challenging to execute. You will feel your stomach crunching, and yes, your whole body will benefit from it. Speaking of benefits, we have discussed five in this article. Next week, more benefits of Pilates training will be revealed.

 

 

Pilates Enhances Aging According To Psychologists

 

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I am certain that from where you are, you have seen above-80-year-old tap dancers and gymnasts because these amazing facts are always displayed on social media – because they’re not common in our society? But why? Why don’t we see a lot of seniors that are exceptionally fit and way much younger than their real age? There are a lot of elements that could lead to longevity of life, including diet, exercise, genetics, and positivity. Many people are just scared of getting old as they automatically link this to a tremendous decrease in their health and wellness and a limitation on all previous physical activities. Psychologists agree that this is a general belief of people all over the world. Most of us, when we reach the age of 50, we complain about how terrible aging is and how much we’ve gotten inflexible because of it.

Unfortunately, for some individuals who are inflicted with a severe mental illness that seriously affects their way of living, the restrictions they face cause them to have little or no control of their particular situations. But most of the population who are physically fit, however, haven’t had sufficient information to make themselves aware of how to age gracefully through each phase of their life. It is actually each person’s obligation to maintain their own mental and physical well-being the best way that they can for themselves, their families, and society. If we succeed in this aspect, then we will be seeing more of the 80-year-old gymnasts and tap dancers. “Strength training is another important component of a well-rounded exercise program. Since many older individuals can be physically weak and frail they may not be strong enough to move their own body weight,” Lynn B. Panton and co-author point out.

 

Awesome Health And Fitness Through Pilates

As a Pilates instructor, I’ve seen different kinds of clients. One of these is a 75-year-old cheerful lady who insisted that I don’t tell her fitness classmates that her birthday was fast approaching. She was worried that when she turns 75, I might remove her from the group due to her old age. I assured her that it would never happen, as Pilates is for everyone who can perform it, and she was very relieved. Pilates meant so much to her. It was incorporated into her way of life, and she wasn’t ready to give it up – not ever. She says it has improved her core stability, balance, and resistance through training and low-impact movements. “Pilates exercises are effective in improving dynamic balance, flexibility, reaction time, and muscle strength as well as decreasing the propensity to fall in older women,” Recep Ali Ozdemir, Ph.D. and co-authors says.

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Getting Physically And Emotionally Fit With Pilates

According to Jose M. Cancela and collaborators, “Pilates method is employed for physical and mental conditioning. Elderly people could be benefited from a patterned and regulated conditioning work based on Pilates method.” Many people dream of a legendary age, which is quite different from those who suffer from illness and a decreasing fitness level. I want to encourage those who think these negative thoughts to please change your mindset today. If you think you are getting old fast, then you are! The older adults who are aging gracefully think that they are much younger than their actual age and are continually challenging themselves with new activities and experiences. When my 60-year-old clients tell me that they think they’ve plateaued or they think they can’t surpass what they’re doing right now, I just simply modify or create a new routine that would perk their interest. And as I always predict, they dig the routine! That’s because the only restriction you experience is one that you put on yourself.

Pilates is really something that you can do in conjunction with your activities of daily living. Once you’ve witnessed its tremendous benefits, you will strive to continue experiencing these benefits all the days of your life.

 

Lolita, 80

Lolita is one of my oldest Pilates clients, and she happens to be my mom’s best friend. A few days ago, I asked her to tell me what she thinks of Pilates, how it has affected her life, and the awesome benefits she witnessed since the day she practiced it.

Her First Pilates Experience

She recalls that she had a unique experience initially because it was only the emergence of new Pilates techniques, and her group was experimental. Consequently, it proved to be successful for her, as her chronic sciatic pain was alleviated, one that she was suffering from for years. She practiced every day. However, there was a time when she took a long break from Pilates, believing that she felt and great already so she didn’t need it. She felt the pain come back after a month, and her stability and strength decreased. She then committed to doing it religiously, promising not to take breaks longer than two days. Since then, her pain has disappeared, and everything in her body is smoothly running, up until today.

 

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Her Personal Goals

She aims to continue to be mentally, emotionally, and physically fit for the rest of her life. She is certain that she can only achieve optimal health and happiness if she incorporates Pilates into her life.

Lolita believes that Pilates is indicated for anyone and everyone who wants to feel young, fit, and healthy. She says that whether you’re 14 or 40, and you haven’t practiced Pilates before, you ought to start now!

 

 

 

Why Therapists Approved Pilates

We all know that Pilates is one of the most sought after exercises that provide excellent results. Though the benefits are not instant, it will soon promote overall quality enhancement over time. The advantages do not only limit to physiological aspects but support emotional and mental health as well. That explains why most clinical experts such as psychologists, therapists, and health professionals are considering it. Let’s check out more reasons why a lot of these individuals approve Pilates.

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What’s In It?

In terms of activities concerning Pilates, two amazing things are given emphasis. One of them is in the subconscious aspect. Because when there’s a registration of new muscle tone, there’s the awakening of the proprioceptive system. From there, it supports significant body awareness. Meaning, the body responds more naturally to a particular stimulus where it feels a little bit more alive. Therefore, when the body feels positively significant, there’s the tendency to accomplish more task with greater agility and responsiveness. The second best thing about Pilates is its capability to contribute widely to a person’s overall development. These include better mental and emotional stability.

“This [Pilates] work clearly demonstrates the acute and chronic benefits of Pilates training on both physical and psychological measures. It also reveals that even only once a week Pilates training is enough to trigger detectable benefits in young sedentary women. While this frequency is below the required levels of exercise for health, it may overcome the ‘lack of time’ excuse for not exercising and subsequently its tangible benefits may positively influence one’s engagement in more physical activity,” says Team Nóra Tolnai, Zsófia Szabó, MA Ferenc Köteles, PsyD & Szabo, Attila, PhD.

The Benefits Of Pilates

Pilates increases flexibility because most of its exercise involves movement in only one plane of motion. Usually, it is the forward and backward stretching of the upper or lower part of the body. An example of these particular movements or exercise is crunches and lunges. Pilates requires motion in several planes because it attempts to move spine from flexion to extension. It also includes internal and external rotations. It also involves side bending where it allows an increased range of bodily motion. With that specific enhancement of flexibility, Pilates becomes helpful in decreasing injury risk.

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Pilates is a simple exercise, but it makes a great cross-training exercise. Yes, extensive workouts like running, walking, and cycling, are okay. However, too much of these can eventually cause injury and harm. Pilates becomes a significant substitute for these types of exercises. That’s because trying to incorporate a few sessions into the mix of activities can entirely create a difference. Not only it does prevent the body from possible harm of over-exercising, but it also increases the body’s awareness, capability, and endurance.

Due to its challenging positions, Pilates becomes a great source of optimal postural alignment. That is because some of its exercises work by challenging the body’s capability to control alignment from a static position. Pilates supports the more efficient use of muscles that are only necessary to perform the specific task. As it supports better bodily alignment, there’s a promotion of better posture. Since most muscles become imbalance due to lack of usage, Pilates reverses the effects of the disproportion by creating more developed muscle symmetry.

Amy Cuddy, PhD, explains in her well-known TED Talk, how posture and body language boosts confidence, “[It is] a free no-tech life hack: change your posture for 2 minutes.” And it “could significantly change the way your life unfolds.”

The great thing about Pilates is its capability to force someone to work and focus only at a specific part of the body. There is not much pressure in doing the exercise because it trains one particular area at a time. It does not force other weaker parts to perform a task. Instead, it redevelops the lost strength and supports core enhancement. With that, a high chance of cardiovascular improvement becomes present as it works within the target aerobic zones of the body. As the heart benefits from it, the whole system becomes active and well-developed.

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According to Konul Memmedova, PhD, “Pilates increases a cognitive function – pilates is different than many other forms of exercise because it requires the mind to pay attention to what you are doing. Research shows that when required to think about how you are moving, your brain cells grow at a faster rate and your nervous system creates better connections throughout your body.” She adds “Pilates reduce stress, anxiety, fatigue and improve mood, motivation and achievement.”

Since Pilates is a form of exercise, it is capable of providing better brain development too. It can potentially aid anxiety and depression due to its well-balanced features that support better brain function. It promotes deep concentration. It naturally increases a person’s ability to meditate. Pilates is also a good source of stress-relief. As it clears the mind from unwanted thoughts, it starts to boost emotional intelligence. With that effect, it also begins to address emotional exhaustion. As it regulates brain development, it aids emotional imbalance.

There is no doubt that Pilates is one of the best solutions to keep the body healthy and the mind refreshed. That explains why a lot of people recommend it. So if you are thinking about doing some exercises, try Pilates and witness its benefits yourself. You will be amazed at how things can change physically, emotionally, and mentally.

Good luck and have fun!

What’s There To Learn From The 2016 Seattle Health And Fitness Expo

 

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As I read reviews about the 2016 Seattle Health And Fitness Expo, I got to learn the latest trends and innovations related to sports and wellness. There were also exhibitors that displayed their new products and services. All these have encouraged people to think about getting back to their exercise regimens and some also mentioned that they are planning to start a new exercise plan. That is among the many benefits of hosting a health and fitness expo in your area or in other areas as well.

Wonder how you can start or join a health and fitness expo? Here are some tips and guidelines before making it big.

Find Other Partners.

Identify small or big groups that are interested in partnering with you. “The way group members interact when they are assembled matters. Indeed, these interactions are more important for success than the intelligence of each group member,” Sian Beilock Ph.D. points out. Your expo should have a theme and so does your other partners. Also, think about how many of these partners you would like to join you. Then when you have done this, you can now determine the date for the launching and work backward. Plan the activities about two months before the event. It is important to consider holding it in the morning, on a weekend, etc. Think about the audience you want to capture and when they are possibly available.

Plan Your Budget. 

Write down everything you need to spend on such as rent of the venue, tables, chairs, internet needs, sound system, and booths. To save money, ask for donations and sponsorships from well-known companies, preferably those who are on the health and fitness niche so that can think of displaying their products and services at the expo. You must clearly convey your purpose for hosting such an event and your need for their support. “Budgets help you to pay attention to your goal,” Art Markman Ph.D. emphasized.

Find Volunteers.

One can find willing volunteers from health and fitness buffs themselves who are eager to learn more about getting healthy the right way. This is one of the most time and money-efficient ways of hosting the expo, getting more people to help at a lesser cost. First Determine how many you need and assign them places or designated areas where you can possibly put them. “You may be surprised at the ways volunteering can help you reach career goals,” Jonathan Golding, Ph.D. and Anne Lippert, PhD say,

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Use Promotional Materials And Social Media.

Advertise your event through flyers, daily radio announcements, and of course, social media. Twitter, Instagram, and Facebook are very powerful tools to get through to people all over the world. This is the most effective way to ramp up the promotion weeks before the event.

Are you planning on hosting a health and fitness expo soon? Follow these guidelines and let us know of your success!

 

 

 

2016 San Jose Fit Expo: Reasons Why A Fit Expo Is Worth Your Time

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“In modern Western society, we deeply value good health, yet we have created a society and way of living so out of balance that damage to our long-term health is the inevitable result. We rush around and push our bodies beyond their capacities,” says clinical health psychologist Melanie Greenberg, Ph.D. I always love going to fit expos. In there, I get to meet people and learn new products and services about fitness. It’s just so fun to be involved because I love getting fit since it’s a way of life for me. I went to the 2016 San Jose Fit Expo and I will never forget how my sister teased me that I am such a fit expo sucker. Now as we reminisce, three years after, she would roll her eyes and say – Yes, you helped me with this “fit expo” thing. My sister is not a bonafide fitness enthusiast, and that’s because I dared her back in 2016 to check out the expo with me while I give her the reasons why I am a “sucker” for it.

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The 2015 New York Mindful Movement Symposium

If there is one thing that you need to improve in your life right now, it is the ability to become mindful of everything that is going on around you. When you practice mindfulness, you will become happier and more content with your life. It was during 2015 new york mindful movement symposium that I learned about the value of mindfulness. I have to say that my attendance during the seminar changed my life for the better.

 

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Nowadays, I feel free and independent. It seems like nothing is holding me back from experiencing pure bliss or true happiness. I want to share this experience with everyone, which is why I am going to share the exciting ways on how you can become mindful. Below are some of the things to consider:

 

Take It Slow

 

You can never give attention or focus on things that matter if you are always in a rush. It is the ultimate reason why you must make an effort to slow down. There is no reason to be in a hurry at all times. When you learn to take things slow, you will become more in control of yourself. According to Heather Moday, M.D., “Making time for rest can recharge your ability to deal with commitments, relationships and impact your overall health. This is because your mind and body are intrinsically connected.”

 

Achieve Peace Of Mind

 

Get rid of all the adversity and negativity in your life. Do not let negative thoughts prevent you from being mindful. Instead, find a way on how you can quiet your mind from everything that is causing issues or problems. For example, you can try meditation. If possible, it is also best to go out of town for a quick vacation. Lissa Rankin, M.D. says, “If you want to optimize your health, extend your life expectancy, and feel as vital as possible, you need to help your nervous system live in a state of peace.”

 

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Being mindful is not an easy thing to do, especially if you can get easily distracted with all the clutter around you. “Teaching ourselves to calm down and to be more receptive than reactive is a practice made possible through mindfulness techniques,” Lisa Firestone Ph.D. points out. As such, it is significant for you to be committed to reaching the state of mindfulness. The entire journey is going to be difficult, but the end can be highly rewarding.

If you want to take your mindfulness movement to the next level, starting with apps like BetterHelp can be your first step. You can also benefit from social media when it comes to giving constant tips and reminders. With the guidance of trained professionals, you can slowly but surely walk the path to mindfulness.

I’m A Pilates Instructor With Depression, And I Want You To Know About It

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Depression is commonly heard as a mental condition, but what really is depression? It is a condition that affects your state of mind, feelings, emotions and even the way you react. This mental health issue occurs because of stress, grief from loss and more. It may also be genetic, a family “thing” or even hormonal in balance. But can it be prevented? How do people with depression cope up with their condition?

A pilates instructor a mother of two children is suffering from depression even with her condition she still push thru her dream, but it also make her worry that her condition may affect her career.

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2015 Miami Physical Fitness Month Reiterates The Importance Of Health To Happiness

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It is such a cliché to hear, “Health is wealth,” but it is much more than that. Health is happiness. The 2015 Miami Physical Fitness Month aims to remind people to be more mindful of their health, both physically and mentally.

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The Benefits You Get From Pilates

Since Pilates is a form of exercise, there are undoubtedly a lot of benefits into it. Its unique type of workout does not only tone down muscles but also supports a change in the way you use your body. Generally, it focuses on strength, coordination, circulation, flexibility and a lot more. If you are not convinced about its benefits, let me hand out an enumerated and detailed advantage of Pilates. Continue reading “The Benefits You Get From Pilates”

Five Differences Between Pilates And Yoga

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Nowadays, instructors are used to incorporating Pilates and Yoga into their workout sessions. While these two focus on the mind-body-breath connection using low to medium level mat sequences, they are entirely two different practices originating from very different histories.

Continue reading to understand the distinct characteristics of Yoga and Pilates better. Perhaps at the end of the article, you will be able to discern which practice you find suitable for you and your way of life.

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