Saturday, September 29, 2007
Pilates Podcast
Now I am listening to the podcast while I am writing this entry as if I am listening to the radio.
Tuesday, September 25, 2007
Injury Prevention for Runners - Part 2
Possible cause: Running too much, too soon, without sufficient fitness; a tight ITB which is brought on by 'bowing' the knees and/or foot pronation or flat feet, (which can turn the lower limb inwards).
How can Pilates help:
Doing Pilates regularly help maintain the ratio between the length and strength of the muscles around the hip, particularly the gluteus medius and deep rotators.
How to prevent:
How can Pilates help: Pilates helps keep good sense of balance in the muscles (especially the single leg balance exercises) and maintain muscle control through the pelvis and pelvic stability.
Read on: Injury Prevention for Runner - Part 3
Wednesday, September 12, 2007
Injury Prevention for Runners -Part I
I myself had been preparing for my 2nd marathon too. Contrary to what my friends think, I am NOT a good runner. My body structure is really not meant for running, as my relatively wider Q-angle make my knees naturally injury-prone. But I can't afford to stop running, because running is a great aerobic exercise that keeps my heart and lungs fit. It is also convenient to do, I don't need any special equipment /court rental nor an exercise partner, I can run as & when I feel like getting a good workout.
As I am an injury-prone runner, I read a lot about injury prevention specifically relating to running. Running no doubt can cause injuries in lower limbs (calves, ankles, Achilles tendon, etc) and lower back. These problems usually occur due to poor technique, uneven surfaces, muscle overuse, excessive training or incorrect footwear. In this Injury Prevention series, I will talk about some common injuries related to running, and also how Pilates can help prevent or rehabilitate them.
*However, information presented in P-Latte is meant for your reference only, you should stop from training if you experience pain during or after exercise and seek medical advice*
Signs and Symptoms: Pain or numbness felt in buttock that sometimes radiating down the leg, especially when the hip is externally rotated.
Possible cause: Relying too much on one leg (such as when running on uneven surface, poor running posture, or when one leg being longer than the other); minor twisting on one leg due to incorrect running style; and a weak piriformis muscles.
How to prevent: Stick to even running surfaces, avoid turning hips inwards when running, particularly when training on slopes; correct leg length discrepancy.
1. Hip Opening - Strengthen the gluteus medius muscle.
2. Single Knee Kicks - Lengthen the psoas muscle
3. Piriformis stretch - lengthen and relax the piriformis
4. Knee Drops - Stretch external hip rotators, gluteus maximus, obturator internus, gluteus medius/ minimus, psoas,obturator externus and piriformis.
Saturday, September 08, 2007
Where to Learn Pilates, IN MACAU
I did a quick search and found Macau Pilates Practitioners Association on its government website.
I was quite impressed because there isn't any Pilates Association set up in Singapore yet.
However, there is no other useful information about Pilates in Macau on Google. :(
I will check with my Pilates friends for more information. At the mean time, can anyone out there help me and my Macau friend??
Where to Learn Pilates, IN SINGAPORE
Pilates Studios | Core Fitness Physiotherapy and Pilates (Orchard - Forum Galleria) Focus Pilates(Raffles Place & Orchard) | |
Pilates Bodyworks(Raffles Place; Buona Vista) | ||
Sky Pilates(Orchard) | ||
Classic Pilates(Closed wef 1-aug-09, taken over by Options Studio, tks Karen for the info) | ||
Pilates Central (Tanjong Pagar) | ||
Jace Physio Pilates (Orchard Wisma Atria) | ||
PowerMoves(Bishan, Dempsy) | ||
Ivana Daniell Studio (Camden) | ||
iPilates(Orchard) Pilates Fitness (Telok Blangah) | ||
Options Studio(Bukit Timah, Dhoby Ghaut) | ||
Pilates-The-Studio | ||
The Pilates Inc.(Marine Parade) | ||
The Moving Body(Robinson Quay, Bt Timah) | ||
Elements Pilates(Orchard Tanglin) | ||
The Pilates Flow (Bt Timah) Breathe Pilates (Novena) Pilates Body Pilots (North Buona Vista) | ||
Health Clubs/ Fitness Centers | Singapore Sports Council (Public Sports & Recreation Centres) | |
People's Association (Community Centres) | ||
California Fitness Center | ||
Planet Fitness | ||
Fitness First | ||
True Yoga | ||
Amore | ||
Sky Fitness | ||
Creative Body | ||
The Body Clinic | ||
Hotel Clubs | ||
Country Clubs | ||
Hospitals/ Chiropractic/ Physiotherapist | Singapore General Hospital | |
Changi General Hospital | ||
Dance Schools | Jitterbugs | |
Tanglin Arts Studio for Dance | ||
Singapore Dance Theatre | ||
Home Studios | Pilates By The Bay (Previously known as The Pilates Touch at East Coast) | |
The Pilates Studio (Seletar) | ||
Uplift Pilates (Jelita ) | ||
46 Degree Pilates Spunky Pilates (Bukit Timah) | ||
Freelance Instructors | If you want to engage freelance instructor to teach at your workplace/condo/home, contact me for more details. I will try to provide instructor choices, besides myself, through my network of instructor friends :-p) |
Thursday, September 06, 2007
Where to learn Pilates
Your personal preferences and lifestyle might determine what environment works best for you:
Pilates Studios | these businesses focus solely on Pilates, thus they can tailor your Pilates sessions to your special fitness or rehabilitation needs. A fully equipped and staffed studio can offer a larger range of appointment and class times, and many types of sessions, including private, small groups, and slightly larger classes (but not too large!) Typically on a pay-by-session or –class basis, not by membership |
Health Clubs or Fitness Centers | offer Pilates along with many other fitness activities, such as yoga and aerobics. Usually membership is required. Typically only Pilates mat classes are offered because they rarely have equipment. These mat classes can be quite large and very mixed in level, which may not address your needs. Some clubs and centers consider Pilates to be an extra and charge an added fee, so ask for details. |
Hospitals/ physiotherapy/ Chiropractic Clinics | Focus on rehabilitation or clinical Pilates, versus fitness. Usually offer only private one-on-one instruction, and only limited instructors and time slots available. |
Dance Schools | Some offer private instruction or group classes |
Home Studios | Some individual instructor set up shop in their home. Usually shops are intimate, personal, quiet, and can be informal (you might have to walk through the kitchen and share a bathroom with the family) |
Freelance Instructors | Some instructors do not teach at fixed location, they teach mat classes at client’s premises, such as condominiums, offices or parks. Some of them can be contacted through Pilates studios where they get their certification from. |
I have tried most of the options and realised the quality of instruction varies. Personally I like Pilates studios the most as the low instructor:student ratio is very conducive for learning. Most importantly you have to, basing on your very own preference and lifestyle, consider things like location, cost, available supporting staff, class structure and other services, of all your possible options.
Before you commit, try asking if you can observe some sessions and check out the following:
- Do you like the atmosphere? Is it warm and inviting, also conducive for mental concentration?
- Do the clients look like they're having good time?
- Is the teacher focused on instruction, or is she answering the phone, eating and chatting away?
- How's the condition of the equipments and overall cleanliness of the place?
Read on for "Where you can learn Pilates in SINGAPORE"
Learning Pilates: by yourself or from instructor?
My take is that, it is always good to start learning Pilates, especially the foundation & fundamentals, from certified instructor in a professional environment. This is because a teacher’s trained and watchful eye can ensure that you develop only good habits as you learn the Pilates method of body conditioning. Also, learning in a professional environment is a stimulating and educational experience. You learn by observing other people working out – seeing and hearing the teachers and other students in the process of learning and practicing Pilates.
As you progress, you can depend less on your instructor and practice more on your own. Learning aids mentioned above are good supplements to your guided lessons. They remind you of what your instructor told you so that you can practice at home. However no learning aids will beat the guidance of an experienced instructor.
No matter how advanced our Pilates training and experience might be, you’ll always find that an instructor’s guidance is valuable. Your Pilates workouts will change your body; and your instructor will make sure your Pilates exercises continue to benefit your development.
My Dissertation on Pilates
But the more I read about it, the more I realise what kind of trouble I am getting myself into. My study will involve a lot of different fields (like sports physiology, immunology, motor control, exercise psychology etc) and I think this is going to be rather demanding for someone like me who does not have sports undergrad and at the same time totally sucks at statistics. There is really a LOT of reading to do.
It makes things worst that I am not a good writer. I cannot really express myself clearly in words, especially in English. So I am constantly stuck whenever I open Microsoft Word, and my brain just constipates with all the concepts and logic trapped inside.
So I hope that writing this blog can help "warm up" my organisational skills and let me synthesize my messy thoughts into at least a Chapter One of my thesis.
Resume Running!
After months of disuse, my muscles are extremely weak. Resuming running is never easy, and frankly I hate to feel my heavy feet dragging on the ground, while my whole upper body struggled to keep itself upright. I decided to take it slow to build back my fitness, so I allowed myself to walk as and when I needed to during the first few slow jog sessions. Afterall exercise and training should be enjoyable, never torturous.
During the first few slow jog sessions, I ignored how far or how fast I had run but focused only on my own body. I made sure while I ran my tummy was engaged, my shoulders were properly organised, my neck stayed long and my chest was opened-wide. I also focused on breathing with my ribs to fully expand my lungs (which were so compressed by inactivity). It was tough to apply all these Pilates fundamentals to my weak moving body, but the hard work paid off. After just three re-conditioning runs (plus few short Pilates sessions at home), my muscle memory came back and I felt at ease running again. It was a wonderful feeling to know that I can actually run again!
Now I am more confident that I can complete the Triladies Triathlon on 23 Sept 07. It will be my "come-back" race since the OSIM tri July 06.
Translating P-Latte
terrimonster -戶外情人 (Outdoor Lover) 我是脂肪和不適宜,因為年輕。(I am lipid and unsuitable, because of youth.) 我第一次把身體活動,為求虛榮,(I first time move my body, because of material wealth) 但品嚐後的好處留適合,我想分享我的經驗和知識,(but after savouring the advantage keep suitable, i want to share my experience and knowledge) 保持健康,誰得身體健康和生活質量。 (keep healthy, who get healthy body and living quality.) 正攻讀碩士學位運動和體育研究與本地大學。 (Currently pursuing a Master Degree "Exercise and Sports Studies and local university") 但畢業是延誤進度,我的論文是教練可笑緩慢。(But graduation is delay progress, my dissertation is coach ridiculously slow) |
Can Christians practice Pilates?
Quoting from the book, “The Pilates Method of Physical and Mental Conditioning – The Original Pilates Book” (2005, Friedman & Eisen):
“Unlike most exercise programs, Pilates follows carefully laid-out principles based on a well-constructed philosophical and theoretical foundation (with no mysticism or appeals to unseen forces, divine or otherwise).”
Pilates is a “mind and body exercise”, but it doesn’t mean it trains the mind through meditation. It actually emphasizes on neural muscular connection, that is, to control every muscular moment with mental focus and concentration.
So to all my dear Christians friends, please rest assured that Pilates does not have any conflict with your faith, so do join me in my classes to learn more about how Pilates can benefit your mind and body.
*Related post: Christian's View on Pilates
Wednesday, September 05, 2007
Do I need Pilates if I'm already Weight Training?
Moreover, Pilates saves precious time by training all the small (but important) and deep stabilizing muscles along side with the large ones, which would otherwise be very time-consuming to train using traditional weight training method (imagine doing 3 sets of 15 reps of weights for each and every small muscle!)
By training the stabilizing muscles and teaching the body to move in good motor control, Pilates will make every movement more efficient and powerful, allowing the weight-trainer to train harder and reap more benefits from each weight training session. It also help to prevent injuries from weight lifting too.
Monday, September 03, 2007
Pilates VS Yoga
When I tell others about Pilates, most people would tell me, “Oh, I know! That thing that looks like yoga right?”, or “is it the same as yoga?”
In this geographical region yoga has been more established while Pilates is the up and coming "new" fitness trend. Pilates and yoga have exploded in popularity and have millions of enthusiastic practitioners throughout the world. They are both considered 'mind-body' fitness workouts; it makes it even harder for people to tell the difference when some Pilates exercises are actually strikingly similar to that in yoga. Many people would wonder: which is better? Well, as is often the case, there is no simple answer to this question. Both Pilates and yoga have many, many benefits associated with practicing them on a regular basis. Both will help you improve your coordination, flexibility, and posture while relieving stress and reducing 'imbalances' in your musculoskeletal system. But the real difference between Pilates and yoga are probably more philosophical in nature.
So, with my limited knowledge, I attempted to do a super simplified list of the differences between Pilates and yoga here:
Pilates | Yoga |
---|---|
Created about 80-years ago by Joseph Pilates, who was inspired by various exercise methods & systems including the ancient yoga asanas. | An ancient practice that was originally practiced in Northern India over 5,000 years ago. |
An exercise system of effective but gentle, whole-body conditioning and corrective exercises. It was first practiced by dancers and gained mass attention in recent years because of its largely aesthetic body sculpting effects. | A lifestyle, rather then simply an exercise. It includes everything from physical postures and healthy diet to breathing, relaxation and meditation skills. |
Mainly concentrates on cultivating core strength in the body, lengthening the spine. Also, Pilates is a valuable tool for increasing strength, definition and proper posture | Has a 'spiritual' focus and it aims to work the body equally and unite the body with mind and spirit; and it helps people find harmony and release stress |
Pilates has a full complement of mat work, but it also incorporates work on Pilates machines, such as the reformer, cadilac and the barrel. | Yoga has many different styles, but all are generally performed in a group setting on a yoga mat with the aid of a yoga instructor. |