Good health is the secret of a happy life. It is not the absence of physical ailment, but also a state free of mental distress. Good health, however, does not come overnight. There are certain things that should be included in one's lifestyle to improve overall health. Individuals who want to be fit and healthy should engage in physical activities like Pilates. This fitness regimen has gained popularity because it can be done by anyone at any level of fitness.
Pilates is an exercise method that was developed by German boxer Joseph Pilates in the 1920's. It focuses on slow, controlled movements, smooth breathing, and concentration. There are over 500 exercises that were developed by Pilates. “Classical” exercises involve several principles which include concentration, flowing movement, and breathing. Other new training exercises are derived from the classical form and were designed to make exercises more accessible to different individuals.
Flexibility, strength, and improved core muscles are the primary health objectives and benefits of Pilates. The core muscles include many different muscles that balances the abdominals, spine, pelvis, and shoulders. These muscles are critical in controlling movements, transferring energy, and shifting body weight and movement in any direction. A strong core is necessary to distribute the stress of weight-bearing and support the back.
Individuals who have limited movements or those whose ailments limit them to wheelchairs and other contraptions may still engage in Pilates training. This exercise method promotes a sense of physical and mental well-being which may lead to inner physical awareness. Pilates also strengthens and lengthens the muscles without developing additional bulk. This exercise is beneficial for dancers, athletes, and other individuals who don't want more bulk. Pilates may also aid individuals who want to prevent or are rehabilitating from injuries and are essential in improving posture, circulation, and balance. In addition to its health benefits, pregnant women who engage in Pilates training may develop improved body alignment, enhanced concentration, and improve body shape after pregnancy. According to Joseph Pilates, people who engage in Pilates will feel better in 10 sessions, look better in 20 sessions, and have a completely new body in 30 sessions. Pilates training are usually done slowly and carefully to promote movements that are smooth and flowing and ends with light stretching and cool down period.
Other health benefits of Pilates may include the following:
Look and feel better
Get stronger, more flexible, balance and become less prone to injury
Target and tone problem areas
Develop abs, butts, thighs, and arms
Repair sports injuries
Experience moments of relaxation
Pilates training appeals to a wide population because of the various health benefits it may bring. Becoming involved in this exercise program may change the way individuals think about their body, exercise, and overall well-being. Despite its health benefits Pilates training should not be used as a substitute for physical therapy. Lastly individuals who want to engage in this kind of training should seek the approval of doctors and other health specialists. People with chronic injuries and other health conditions may not be able to practice Pilates. Physical activities like Pilates, coupled with nutritious diet may lead to good health and improved overall well-being.
Pilates could be one of the tool you can use to begin a fitness regimen. Just start with a few minutes a day with some easy exercises. Then begin to build on that start.
Resources.
Pilates: Relief For Back And Joint Pain....Click Here!
Pilates Mat Program For Osteoporasis Sufferers...Click Here!
As we journey,
Larry
Good Health Starts With Exercise
Thursday, July 8, 2010
Saturday, June 26, 2010
Tighten Up Those Arms
Whether you want to tone and define weak arms so that you can wear something sleeveless with confidence or you want to increase muscle mass, working the muscles in the front and back of the upper arms will help you get there.
Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.
Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:
1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.
2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.
3. Forearm - several smaller muscles that run from the elbow to the wrist.
We're really stuck on wanting to look good and that's alright, but it's really one goal of the arm exercise benefits. "Exercise is a body tune-up, and if we're keeping our body exercised, we're keeping it tuned just like a car." When working the arms, be sure to balance the body.
We tend to make the mistake of exercising only our show muscles. And that is actually an imbalanced program. We pay too much attention to the muscles in front of our body and not enough attention to the back of the body.
On the most basic level, this doesn't build the whole muscle.
The reality is, if you want big arms, you've got to work both sides of the arms. When someone flexes their biceps, it's the whole arm that's working. The triceps are a part of that.
You should vary your grip and width when performing not only these exercises, but all others. Why? Consider the barbell curl as an example. Most guys tend to use a wider grip, which works the short head of the biceps on the inside of the arm, while forgoing a narrow grip, where the biceps' long head is emphasized. When someone who does this places his hands on his hips, the long head on the outside of his arm is usually small and disproportionate compared to the inner arm. By using the same grip or width all the time, you create an imbalance in size and strength.
Most people new to bodybuilding pay a lot of attention to building big arms, sometimes to the point of overtraining. Don't forget, the arm muscles are brought into play during most exercises aimed at other body parts so care must be taken not to overdo things.
Having said that, the arms are complex body parts in their own right and deserve a properly focused exercise program. In basic terms the arm consists of three main muscle groups:
1. Biceps brachii - two muscles at the front upper arm that run from the elbow to the shoulders.
2. Triceps brachii - three muscles at the rear upper arm that run from the elbow to the shoulder.
3. Forearm - several smaller muscles that run from the elbow to the wrist.
We're really stuck on wanting to look good and that's alright, but it's really one goal of the arm exercise benefits. "Exercise is a body tune-up, and if we're keeping our body exercised, we're keeping it tuned just like a car." When working the arms, be sure to balance the body.
We tend to make the mistake of exercising only our show muscles. And that is actually an imbalanced program. We pay too much attention to the muscles in front of our body and not enough attention to the back of the body.
On the most basic level, this doesn't build the whole muscle.
The reality is, if you want big arms, you've got to work both sides of the arms. When someone flexes their biceps, it's the whole arm that's working. The triceps are a part of that.
You should vary your grip and width when performing not only these exercises, but all others. Why? Consider the barbell curl as an example. Most guys tend to use a wider grip, which works the short head of the biceps on the inside of the arm, while forgoing a narrow grip, where the biceps' long head is emphasized. When someone who does this places his hands on his hips, the long head on the outside of his arm is usually small and disproportionate compared to the inner arm. By using the same grip or width all the time, you create an imbalance in size and strength.
Thursday, June 10, 2010
Stretching For Health
Lack of flexibility is now seen to be a major cause of general health problems and sports injury and is being linked to everything from stress. back pain, and even osteoarthritis. It also means that nagging injuries, especially around your joints take longer to heal.
Latest studies show that up to 60 percent of the general population with bad backs and knees have tight hamstrings and hips and the main cause is a lack of flexibility.
Active-Isolated Stretching (AI)
Olympians have been employing Active-Isolated Stretching (AI) now for about 10 years, but it has only recently been brought to the public’s attention.
I have used this technique on my clients for quite a while now with great success, while adding renewed life and spring to tired out muscles. AI stretching prevents injury, as conventional stretching can cause real harm such as muscle pulls and tears.
AI stretching does what stretching is supposed to do; it transports oxygen to sore muscles and quickly removes toxins so recovery is faster. It also works as a deep massage technique because it activates muscle fibres during the actual stretch.
How to Stretch
Before stretching, dress in loose clothing and try and acquire a five-foot length of rope and tie a loop in the end. The purpose of this is to loop the end of rope around the exercising appendage to squeeze the last couple of inches of stretch from the exercise.
Find a comfortable place to stretch either on your bed, a carpeted floor or on a mat.
Isolate the muscle or group you want to stretch then contract the muscle opposite. This causes the isolated muscle or group to relax straight away and when it does it is ready to stretch.
Gently and quickly stretch the isolated muscle until it can’t be stretched any further; now give yourself a gentle pull with your hands or rope. Go as far as you can and then hold the stretch for no more than 2 seconds then release, do this for a total of 5 repetitions on the isolated muscle or group.
The reason for just a 2-second stretch is because when a muscle realizes that it is being forced into a stretch it contracts to protect itself from being overstretched.
If you can beat this contraction you’ll be well on the way to a greater Range of Motion.
Remember to hold for no more than 2 seconds, release, return to the normal position and repeat for the five repetitions. Try not to have any hesitations between stretches and make it as fluid as possible. Try to stretch every day if possible, remember to:
Work one target muscle at a time.
Contract the muscle that is opposite the targeted muscle, which will relax in preparation of its stretch.
Stretch it gently and quickly.
Release it before it realizes that it has been stretched and goes into its protective contraction.
Below are two exercises that can be done straight away even while you are at work to stretch that tension and stress from of your body.
1. Lie down on the floor with your buttocks against a wall and your legs straight up the wall. Slowly flex your toes towards your knees, hold for two seconds and repeat five times. This will loosen up your lower back and stretch your hamstrings and hips giving instant relief for tired backs.
This exercise can be done while at the office anytime you start to feel that stress and tension building up.
2. Sitting in a chair and putting one leg out straight, flex your toes towards your knee, now lean towards that foot, stretching your hands towards it and letting your head and shoulders follow, hold for two seconds and repeat five times. This will create a stretch right across your lower back and neck.
A flexible body is:
More efficient
More easily trained for strength and endurance
Enjoys more range of motion
Stays balanced more easily and is less prone to injury
Recovers from workouts more quickly, and feels better.
Pilates and Yoga can be a low impact form of exercise. I didn't know it at the time but the running and stretching I started at age 40 are one of the ways I have sustained good health. At 74 I still work every day at my grounds maintenace company. Digging, pulling, shoving and praise the Lord I don't take any medicine yet!.
There is plenty of information out there for you to start doing something. I find the exercise ball and a exercise machine are all you need in the way of equipment.
For those who feel they could use an organized audio coaching program to help them get started, you just need to look at this excellent program. Click Here!
It's up to you!
Larry
It's All Up To You!
Latest studies show that up to 60 percent of the general population with bad backs and knees have tight hamstrings and hips and the main cause is a lack of flexibility.
Active-Isolated Stretching (AI)
Olympians have been employing Active-Isolated Stretching (AI) now for about 10 years, but it has only recently been brought to the public’s attention.
I have used this technique on my clients for quite a while now with great success, while adding renewed life and spring to tired out muscles. AI stretching prevents injury, as conventional stretching can cause real harm such as muscle pulls and tears.
AI stretching does what stretching is supposed to do; it transports oxygen to sore muscles and quickly removes toxins so recovery is faster. It also works as a deep massage technique because it activates muscle fibres during the actual stretch.
How to Stretch
Before stretching, dress in loose clothing and try and acquire a five-foot length of rope and tie a loop in the end. The purpose of this is to loop the end of rope around the exercising appendage to squeeze the last couple of inches of stretch from the exercise.
Find a comfortable place to stretch either on your bed, a carpeted floor or on a mat.
Isolate the muscle or group you want to stretch then contract the muscle opposite. This causes the isolated muscle or group to relax straight away and when it does it is ready to stretch.
Gently and quickly stretch the isolated muscle until it can’t be stretched any further; now give yourself a gentle pull with your hands or rope. Go as far as you can and then hold the stretch for no more than 2 seconds then release, do this for a total of 5 repetitions on the isolated muscle or group.
The reason for just a 2-second stretch is because when a muscle realizes that it is being forced into a stretch it contracts to protect itself from being overstretched.
If you can beat this contraction you’ll be well on the way to a greater Range of Motion.
Remember to hold for no more than 2 seconds, release, return to the normal position and repeat for the five repetitions. Try not to have any hesitations between stretches and make it as fluid as possible. Try to stretch every day if possible, remember to:
Work one target muscle at a time.
Contract the muscle that is opposite the targeted muscle, which will relax in preparation of its stretch.
Stretch it gently and quickly.
Release it before it realizes that it has been stretched and goes into its protective contraction.
Below are two exercises that can be done straight away even while you are at work to stretch that tension and stress from of your body.
1. Lie down on the floor with your buttocks against a wall and your legs straight up the wall. Slowly flex your toes towards your knees, hold for two seconds and repeat five times. This will loosen up your lower back and stretch your hamstrings and hips giving instant relief for tired backs.
This exercise can be done while at the office anytime you start to feel that stress and tension building up.
2. Sitting in a chair and putting one leg out straight, flex your toes towards your knee, now lean towards that foot, stretching your hands towards it and letting your head and shoulders follow, hold for two seconds and repeat five times. This will create a stretch right across your lower back and neck.
A flexible body is:
More efficient
More easily trained for strength and endurance
Enjoys more range of motion
Stays balanced more easily and is less prone to injury
Recovers from workouts more quickly, and feels better.
Pilates and Yoga can be a low impact form of exercise. I didn't know it at the time but the running and stretching I started at age 40 are one of the ways I have sustained good health. At 74 I still work every day at my grounds maintenace company. Digging, pulling, shoving and praise the Lord I don't take any medicine yet!.
There is plenty of information out there for you to start doing something. I find the exercise ball and a exercise machine are all you need in the way of equipment.
For those who feel they could use an organized audio coaching program to help them get started, you just need to look at this excellent program. Click Here!
It's up to you!
Larry
It's All Up To You!
Saturday, May 29, 2010
Finding The Time For Exercize
"I would exercise, if I could just find the time!" If you have ever found yourself uttering a phrase similar to this one, keep reading.
Most people say the number one reason they do not get regular exercise is lack of time. It makes sense. The world we live in today runs at a much faster pace than it did 50 years ago. Interestingly, though, consider that as the pace of our society accelerated, the incidence of obesity was simultaneously on the rise.
So what has changed in the last 50 years? In today’s world, we have more obligations, responsibilities and distractions than the generations that came before us did. Statistically, we spend more hours at work, in front of the television and using the computer than people did 50 years ago. We also have more leisure activities and the means to enjoy them.
Indeed, we have the same amount of hours in each day as we did 50 years ago. The difference is, we just choose to use them differently. Our children spend their afternoons playing video games instead of playing outside. As adults, we have replaced active, calorie burning time with computer and TV time. Not only do we have hundreds of television channels to choose from, we don’t even have to get off the couch to flip through them anymore.
So in this hurry-up, internet-surfing world that we live in now, how do we find the time to exercise? Each of us has only 24 hours in each day. No more, no less. In order to exercise for 30 minutes a day, you must take a 30 minute block of time from the 24 hours you start with.
You see, it is not about finding the time to exercise. It is about making the time.
We make time for important appointments like the doctor, a haircut, or parent-teacher night. Why not schedule yourself an appointment for exercise? Block off the time, in writing, so that something does not come along to take its place. In reality, what you are doing is assigning exercise a high priority by putting it on the same level as your other appointments that you don’t intend to miss.
You say you just don’t have a big block of time in your appointment book? Break up exercise in to smaller pieces. Can you walk around the field at your daughter’s soccer game, instead of just sitting in the car or on a lawn chair? Can you do a few arm curls, push-ups or sit-ups during a commercial break? Can you cut out a half hour of television three days a week and take a walk in your neighborhood instead?
Once you get into the habit of making the time to exercise, you will find that you had more flexibility in your schedule than you thought. So don’t wait for the time to find you, start now by making the time for exercise.
copyright 2006 Jennifer D. Wetmore, DPT
Taking the time to exercize sometimes needs just a bit of help. Here is a program that will talk you through your exercize objectives. Whether they be Pilates, Yoga, Aerobics having a mentor to pick you up when you just don't feel like exercizing today.
This program will assist you in setting achievable goals and helping you meet those goals. Why not take a look here...Click Here!
Good luck,
Larry
Beautiful skin and a healthy body go together
Most people say the number one reason they do not get regular exercise is lack of time. It makes sense. The world we live in today runs at a much faster pace than it did 50 years ago. Interestingly, though, consider that as the pace of our society accelerated, the incidence of obesity was simultaneously on the rise.
So what has changed in the last 50 years? In today’s world, we have more obligations, responsibilities and distractions than the generations that came before us did. Statistically, we spend more hours at work, in front of the television and using the computer than people did 50 years ago. We also have more leisure activities and the means to enjoy them.
Indeed, we have the same amount of hours in each day as we did 50 years ago. The difference is, we just choose to use them differently. Our children spend their afternoons playing video games instead of playing outside. As adults, we have replaced active, calorie burning time with computer and TV time. Not only do we have hundreds of television channels to choose from, we don’t even have to get off the couch to flip through them anymore.
So in this hurry-up, internet-surfing world that we live in now, how do we find the time to exercise? Each of us has only 24 hours in each day. No more, no less. In order to exercise for 30 minutes a day, you must take a 30 minute block of time from the 24 hours you start with.
You see, it is not about finding the time to exercise. It is about making the time.
We make time for important appointments like the doctor, a haircut, or parent-teacher night. Why not schedule yourself an appointment for exercise? Block off the time, in writing, so that something does not come along to take its place. In reality, what you are doing is assigning exercise a high priority by putting it on the same level as your other appointments that you don’t intend to miss.
You say you just don’t have a big block of time in your appointment book? Break up exercise in to smaller pieces. Can you walk around the field at your daughter’s soccer game, instead of just sitting in the car or on a lawn chair? Can you do a few arm curls, push-ups or sit-ups during a commercial break? Can you cut out a half hour of television three days a week and take a walk in your neighborhood instead?
Once you get into the habit of making the time to exercise, you will find that you had more flexibility in your schedule than you thought. So don’t wait for the time to find you, start now by making the time for exercise.
copyright 2006 Jennifer D. Wetmore, DPT
Taking the time to exercize sometimes needs just a bit of help. Here is a program that will talk you through your exercize objectives. Whether they be Pilates, Yoga, Aerobics having a mentor to pick you up when you just don't feel like exercizing today.
This program will assist you in setting achievable goals and helping you meet those goals. Why not take a look here...Click Here!
Good luck,
Larry
Beautiful skin and a healthy body go together
Sunday, May 23, 2010
Pamper Your Body Through Pilates
Pilates is very attractive to those needing rehabilitation from injury, the eldery, and the overweight.
So many of Hollywood's hottest stars rave about its benefits. You can't walk into a gym without seeing classes. But what is pilates, anyway?
Pilates is actually named for a man named Joseph Pilates. Around 1914, Pilates was a performer and a boxer, living in England. During the outbreak of WWI, Pilates was held in a German prison camp, where he taught a health system, based on yoga, Zen philosophy, and a number of exercises taken from the Romans and the Greeks. This health system helped the prisoners to fight off illness and maintain their strength.
The system that Joseph Pilates taught the prisoners was the start of the current pilates movement. This modern version of the workout is a series of exercises that improve strength and flexibility through a series of stretching and balancing exercises.
Chiropractors often recommend pilates as a way to strengthen the back and spine. After some time using the pilates system, an individual can typically expect to notice an increased mobility in the joints, improved circulation, a flatter stomach, and thinner waist and thighs. Typically, those most attracted to the system of workout are dancers, as dance requires a great deal of flexibility and agility as well as strength, all of which the pilates system provides. It is also said that pilates strengthens the body from the inside out, helps to relieve stress and anxiety, and can even aid in the prevention of injury.
Because it is a low impact routine, pilates is very attractive to those needing rehabilitation from injury, the eldery, and the overweight. It increases circulation and reduces weight gradually. Because of this, many women choose pilates after having a baby in order to shed the post-pregnancy pounds.
No matter what the reason for choosing the workout, pilates is fast becoming one of hottest workout trends, and one of the easiest to adapt to all ages and lifestyles. But like any workout regimen, a person should consult their physician before starting. There may be limitations you may not be aware of, and above all other benefits that a workout may bring, your health should be considered above all else.
Resources I recommend:Click Here!
Larry
Healthy Skin And Exercize Go Together
So many of Hollywood's hottest stars rave about its benefits. You can't walk into a gym without seeing classes. But what is pilates, anyway?
Pilates is actually named for a man named Joseph Pilates. Around 1914, Pilates was a performer and a boxer, living in England. During the outbreak of WWI, Pilates was held in a German prison camp, where he taught a health system, based on yoga, Zen philosophy, and a number of exercises taken from the Romans and the Greeks. This health system helped the prisoners to fight off illness and maintain their strength.
The system that Joseph Pilates taught the prisoners was the start of the current pilates movement. This modern version of the workout is a series of exercises that improve strength and flexibility through a series of stretching and balancing exercises.
Chiropractors often recommend pilates as a way to strengthen the back and spine. After some time using the pilates system, an individual can typically expect to notice an increased mobility in the joints, improved circulation, a flatter stomach, and thinner waist and thighs. Typically, those most attracted to the system of workout are dancers, as dance requires a great deal of flexibility and agility as well as strength, all of which the pilates system provides. It is also said that pilates strengthens the body from the inside out, helps to relieve stress and anxiety, and can even aid in the prevention of injury.
Because it is a low impact routine, pilates is very attractive to those needing rehabilitation from injury, the eldery, and the overweight. It increases circulation and reduces weight gradually. Because of this, many women choose pilates after having a baby in order to shed the post-pregnancy pounds.
No matter what the reason for choosing the workout, pilates is fast becoming one of hottest workout trends, and one of the easiest to adapt to all ages and lifestyles. But like any workout regimen, a person should consult their physician before starting. There may be limitations you may not be aware of, and above all other benefits that a workout may bring, your health should be considered above all else.
Resources I recommend:Click Here!
Larry
Healthy Skin And Exercize Go Together
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