Whenever I talk to my friends, somehow or rather I would lead them into health and fitness topics (including Pilates, of course).
For example, last evening I was had a little gathering with 2 other pharma sales rep colleagues over Starbucks coffee, YW complained about her skin condition and she was thinking of resuming her acne medication.
"But that drug is going to dry u up from inside out, then your constipation will get worse, and then in turn it make your skin look bad! it's just a viscious cycle!" the other rep, WW, commented.
YW has previously mentioned to me about her lower back pain. A quick glance at her it was easy to spot the prominent problem - poor posture. Her back muscles (the rhomboids and lats especially) are weak and her shoulders are rounded. Her lower abdominals protrude out and her lower back aches. I "prescribed" her a few simple postural exericses to be practised daily.
I started to wonder if her backache and constipation are linked. Among many other factors, chronic constipation is usually associated with colon health problems, insufficient dietary fiber and roughage, a sedentary lifestyle, dehydration and nerve injury. And if YW has a problem over her lumbar area (ie. lower back pain), wouldn't the lumbar problem in turn affect her bowel moments?
After the gathering I practiced an hour's pilates at home (frankly due to frantic workload, I did not have time to practice pilates on myself for almost 3 months!!). Within half an hour after all the stomach massage from pilates, my intestines started to churn badly and I rushed to the toilet for an emergency defecation!!! I definitely have to share this experience with YW to prompt her to start Pilates asap!
Besides clearing the bowel of waste, let me highlight here ten other reasons why you should try pilates today:
1. Improved posture
Your spine supports the weight of your body and allows your body to move with ease and comfort. That's the theory anyway. But in practice, hours spent sitting in front of a computer screen or slumped in front of a TV means that the spine's natural S shape is lost, resulting in back pain and rounded shoulders. Pilates helps to re-align the spine and with that comes better posture.
2. Relief from back pain
As mentioned above, a great deal of lower back pain comes from poor posture and our daily mistreatment of our spines. By re-aligning your spine and imprioving your posture, lower back pain can often be eliminated entirely.
3. A good night's sleep
Ask anyone to name three things essential for life and you will be told, water, air and food. Few people will mention sleep and yet it too is essential to life. Pilates can help stretch muscles, releasing tension and pain, and it can also help trigger natural sleep responses.
4. Increase your strength and stamina without adding muscle bulk
Pilates helps increase both your strength and stamina without adding unwanted bulk because it focuses on developing your "core" muscles - muscles found in your abdominal and pelvic regions as well as in your back. By toning and stretching these muscles, and by correcting your posture, your nantural strength and stamina will improve in leaps and bounds.
5. Pilates can help prevent osteoporosis
By promoting good posture and balance, Pilates not only can strengthen the muscles, it can also actively strengthen bones, thus preventing osteoporosis, a condition where bones, especially those of the spine, wrist and hips, becoming thin and weak and susceptible to fractures.
6. A great way to relax and beat stress
Pilates is a gentle form of exercise that literally re-introduces you to your own body. And the better you understand your body and how it works, the easier it will be for you to release tension, relax and beats the stresses and strains of modern life.
7. Help with a prevention of incontinence
A common cause of incontinence in women is pregancy, where the pelvic floor mucles can be weakened, but as we get older (men and women alike) muscles in the pelvic area can weaken too. Pilates will help you strengthen your pelvic floor muscles, thereby curing what can be a very distressing problem for sufferers.
8. Improve your balance and co-ordination
Pilates helps improve your balance and co-ordination by realigning your spine and strengthening your "core" muscles. And better balance and co-ordination means fewer injuries - hence pilates growing popularity among professional sports people - from dancers to rugby players.
9. Helps aid recovery after injury - and prevent injury recurring
Because of its low impact nature, pilates is widely recognised as being beneficial to people who are recovering from certain types of injury including whiplash and a wide range of sporting injuries. Indeed, many of the injuries that sports people are afflicted with can be avoided - and pilates can play a big part in ensuring correct body movement and core body strength leads to fewer such injuries.
10. No pain plenty gain!
In most gyms you will hear the mantra "no pain, no gain", but you won't hear it repeated in a pilates studio. Pilates is a gentle non-aerobic form of exercise that will tone and strengthen your muscles and transform poor posture without stressing the joints or the heart.
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"Quality Movements for Better Living."
Friday, August 31, 2007
Practicing on your own?
Most fans of pilates say they stick with the program because it's diverse and interesting. Joseph Pilates designed his program for variety - people do fewer repetitions of a number of exercises rather than lots of repetitions of only a few. He also intended his exercises to be something people could do on their own once they've had proper instruction, cutting down the need to remain dependent on a trainer.
After learning the proper technique from your certified instructor, you can actually practise the exercises on your own. You just need to get ready the following:
Space - You will need empty floor space that allows u to lie straight, and your legs and arms can move freely on the floor without any hindrance. Though outdoor space in a garden or park can give you fresh air and scenary, a room with door may be more conducive as it be less prone to interruption or distraction.
Mirror - For you to peep at yourself to check if you are doing the exercises correctly.
Mat - A firm exercise mat or thick large towel. It is important to use one that give you enough cushioning to prevent brusing your joints and bones while u exercise on the floor, but yet it should be firm enough that will not change shape/ thickness or your exercise posture may be affected.
Comfortable Clothing - I strongly suggest to avoid clothing that have bulky buttons or zips. Also try to avoid wearing loose or over-size clothing as they might get in the way while u exercise, or it would be difficult to check your own posture. No shoes are required as it is best to practice Pilates barefoot or wearing socks.
Towel - A long towel (about 1 by 3 feet) is ideal. It will come in handy for stretching and it can be rolled up and placed beneath your neck / knees/ lower back, etc.
Time - Begin by setting time two times a week to practice Pilates and make a point to stick to it. Plan for 30 minutes at first and slowly increase the duration to an hour. You can practice at any time of the day, but always wait for an hour after eating a meal.
Patience & Persistance - Remember 'Rome is not built in one day'. If you can't perform the exercises perfectly for the first time, just stay focused and aim at improving it on the next time.
Optionals - Wall space can be a good feedback/ assist tool to help u in the Pilates exercise, ask your instructor to teach you few exercises on the wall, or look out for demo on future blog entrys here. Other props like a tennis ball (or any sphere of the that size) can be excellent tools to help check your posture or massage a tight muscle.
After learning the proper technique from your certified instructor, you can actually practise the exercises on your own. You just need to get ready the following:
Space - You will need empty floor space that allows u to lie straight, and your legs and arms can move freely on the floor without any hindrance. Though outdoor space in a garden or park can give you fresh air and scenary, a room with door may be more conducive as it be less prone to interruption or distraction.
Mirror - For you to peep at yourself to check if you are doing the exercises correctly.
Mat - A firm exercise mat or thick large towel. It is important to use one that give you enough cushioning to prevent brusing your joints and bones while u exercise on the floor, but yet it should be firm enough that will not change shape/ thickness or your exercise posture may be affected.
Comfortable Clothing - I strongly suggest to avoid clothing that have bulky buttons or zips. Also try to avoid wearing loose or over-size clothing as they might get in the way while u exercise, or it would be difficult to check your own posture. No shoes are required as it is best to practice Pilates barefoot or wearing socks.
Towel - A long towel (about 1 by 3 feet) is ideal. It will come in handy for stretching and it can be rolled up and placed beneath your neck / knees/ lower back, etc.
Time - Begin by setting time two times a week to practice Pilates and make a point to stick to it. Plan for 30 minutes at first and slowly increase the duration to an hour. You can practice at any time of the day, but always wait for an hour after eating a meal.
Patience & Persistance - Remember 'Rome is not built in one day'. If you can't perform the exercises perfectly for the first time, just stay focused and aim at improving it on the next time.
Optionals - Wall space can be a good feedback/ assist tool to help u in the Pilates exercise, ask your instructor to teach you few exercises on the wall, or look out for demo on future blog entrys here. Other props like a tennis ball (or any sphere of the that size) can be excellent tools to help check your posture or massage a tight muscle.
Sunday, August 26, 2007
Starting Pilates?
The great thing about pilates is that just about everyone of any age - from couch potatoes to fitness buffs - can do it.
The best way to get started with pilates is to join a class and learn the basics from a qualified pilates teacher who can lead you through from the basics to more advanced exercise. These classes may be held either in studios equipped with specialist exercise equipment or in studios in community centres and commercial gyms where mat work often takes precedence.There are also many DVDs and books available for you to practise pilates at home. However it is really recommended to take them as adjunct to the teaching of a qualified pilates instructor.
The fact that pilates is hot and classes are springing up everywhere does have a downside, though: inadequate instruction. As with any form of exercise, it is possible to injure yourself if you have a health condition or don't know exactly how to do the moves. Some gyms send their personal trainers to weekend-long courses and then claim they're qualified to teach pilates (they're not!), and this can lead to injury. So look for an instructor who is certified by a group that has a rigorous training program. These instructors have completed several hundred hours of training just in pilates and know the different ways to modify the exercises so new students don't get hurt.
When you first begin Pilates you may feel that it moves very slowly and that there is too much detail to think about. But wait!! As soon as you learn the basic techniques, the level of difficulty in the class will increase and you will find that eventually the exercises will flow from one to another, with no break, which will really challenge you when you consider you will eventually perform 38 exercises, with no stopping, in a 1-hour class!! But the emphasis is on performing the exercises correctly rather than the speed and the heart rate, so be patient and this will come!
Stay focused. Pilates is designed to combine your breathing rhythm with your body movements. Qualified instructors teach ways to keep your breathing working in conjunction with the exercises. You will also be taught to concentrate on your muscles and what you are doing. The goal of pilates is to unite your mind and body, which relieves stress and anxiety.
Be comfortable. Wear comfortable clothes (as you would for yoga - shorts or tights and a T-shirt or tank top are good choices), and keep in mind that pilates is usually done without shoes. If you start feeling uncomfortable, strained, or experience pain, you should stop.
Let it flow. When you perform your exercises, avoid quick, jerky movements. Every movement should be slow, but still strong and flexible. Joseph Pilates worked with dancers and designed his movements to flow like a dance.
Don't leave out the heart. The nice thing about pilates is you don't have to break a sweat if you don't want to - but you can also work the exercises quickly (bearing in mind fluidity, of course!) to get your heart rate going. Or, because pilates is primarily about strength and flexibility, pair your pilates workout with a form of aerobic exercise like swimming or brisk walking.
Do remember, before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem
The best way to get started with pilates is to join a class and learn the basics from a qualified pilates teacher who can lead you through from the basics to more advanced exercise. These classes may be held either in studios equipped with specialist exercise equipment or in studios in community centres and commercial gyms where mat work often takes precedence.There are also many DVDs and books available for you to practise pilates at home. However it is really recommended to take them as adjunct to the teaching of a qualified pilates instructor.
The fact that pilates is hot and classes are springing up everywhere does have a downside, though: inadequate instruction. As with any form of exercise, it is possible to injure yourself if you have a health condition or don't know exactly how to do the moves. Some gyms send their personal trainers to weekend-long courses and then claim they're qualified to teach pilates (they're not!), and this can lead to injury. So look for an instructor who is certified by a group that has a rigorous training program. These instructors have completed several hundred hours of training just in pilates and know the different ways to modify the exercises so new students don't get hurt.
When you first begin Pilates you may feel that it moves very slowly and that there is too much detail to think about. But wait!! As soon as you learn the basic techniques, the level of difficulty in the class will increase and you will find that eventually the exercises will flow from one to another, with no break, which will really challenge you when you consider you will eventually perform 38 exercises, with no stopping, in a 1-hour class!! But the emphasis is on performing the exercises correctly rather than the speed and the heart rate, so be patient and this will come!
Stay focused. Pilates is designed to combine your breathing rhythm with your body movements. Qualified instructors teach ways to keep your breathing working in conjunction with the exercises. You will also be taught to concentrate on your muscles and what you are doing. The goal of pilates is to unite your mind and body, which relieves stress and anxiety.
Be comfortable. Wear comfortable clothes (as you would for yoga - shorts or tights and a T-shirt or tank top are good choices), and keep in mind that pilates is usually done without shoes. If you start feeling uncomfortable, strained, or experience pain, you should stop.
Let it flow. When you perform your exercises, avoid quick, jerky movements. Every movement should be slow, but still strong and flexible. Joseph Pilates worked with dancers and designed his movements to flow like a dance.
Don't leave out the heart. The nice thing about pilates is you don't have to break a sweat if you don't want to - but you can also work the exercises quickly (bearing in mind fluidity, of course!) to get your heart rate going. Or, because pilates is primarily about strength and flexibility, pair your pilates workout with a form of aerobic exercise like swimming or brisk walking.
Do remember, before you begin any type of exercise program, it's a good idea to talk to your doctor, especially if you have a health problem
"Physical fitness is the first requisite of happiness." - Joseph H. Pilates
Return to Life Through Contrology
I am quite excited to be able to locate Joseph Pilates' book published in 1945, Return to Life Through Contrology, in the Orchard library.
When I read the book, I felt like as if I was talking to Joseph himself. Like what my mentor always jokes about, he did talk like an old school German.
There are lots of photos in the book that show Pilates demonstrating all the original exercises. Man, he was really super fit to be able to do all those almost acrobatic exercises. I am glad that I chose to be certified by Polestar Education, which advocates "evolved-Pilates" instead of the classical ones. There are many classical or original exercises which are contraindicated or unsafe to practice under modern understanding and knowledge of physical movements.
Though times have changed dramatically from the time he wrote this book , the fitness problem Pilates saw around him haven't changed much at all. People still suffer from too much stress from the fast living pace, tend to lead sedentary lives, and too often try to "buy" a fast fitness fix or cram their entire fitness program into a few muscle wrenching workouts a week.
Pilates realised, "I am fifty years ahead of my time." I think that was a very modest claim, as he was definitely more than fifty years ahead of his time to give such accurate prediction of modern lifestyle.
When I read the book, I felt like as if I was talking to Joseph himself. Like what my mentor always jokes about, he did talk like an old school German.
There are lots of photos in the book that show Pilates demonstrating all the original exercises. Man, he was really super fit to be able to do all those almost acrobatic exercises. I am glad that I chose to be certified by Polestar Education, which advocates "evolved-Pilates" instead of the classical ones. There are many classical or original exercises which are contraindicated or unsafe to practice under modern understanding and knowledge of physical movements.
Though times have changed dramatically from the time he wrote this book , the fitness problem Pilates saw around him haven't changed much at all. People still suffer from too much stress from the fast living pace, tend to lead sedentary lives, and too often try to "buy" a fast fitness fix or cram their entire fitness program into a few muscle wrenching workouts a week.
Pilates realised, "I am fifty years ahead of my time." I think that was a very modest claim, as he was definitely more than fifty years ahead of his time to give such accurate prediction of modern lifestyle.
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