The History of Pilates

In order to understand the basics of Pilates and why it can work for you, you first need to understand where Pilates came from. Pilates was originally formed in Germany by a man of the same name, Joseph Pilates.

Joseph Pilates had many health afflictions as a child. The boy wanted to overcome the hardships he faced. He hoped exercise would not only boost his morale, but also his body’s defense against his illnesses.

The year was 1880 when Joseph Pilates was born. During his youthful years, he tried a number of things to try to strengthen his body. After several failed attempts to create the perfect program for his frail form he came up with the series of movements we now know as Pilates. However, it wasn’t until the 1920’s that the movements Joseph Pilates created were truly perfected.

One of the things that make Pilates so great is that the movements and exercises you do seek to give you strength and flexibility, but not to build any serious amount of bulk to your frame. Pilates is not about building muscle, it is about working with your body and not against it. You need to be able to take what you have been given and make that work for you before attempting anything else and that is the philosophy that Pilates was founded on.

As you learn more about Pilates you will find that it is designed for each person’s body. Pilates will align your bones through a series of movements and this will allow your body to work with less strain thanks to the activity of exercise you are achieving.

Pilates appeals to a number of people. It doesn’t matter what type of person you are or what level of training your body is at. Pilates can help you improve your body’s natural functioning as well as help boost confidence and your mental wellness.

The most wonderful thing you will discover about Pilates is that you don’t have to suffer through the movements to feel better. You are training your body with intelligent design and therefore you will not need to work twice as hard, as you may have to do with other work out programs.

Pilates was set up to create balance within your body. This will help you to realign your bones and can also help to improve your posture. Another positive feature is the lean muscles that you will form thanks to your workouts.

Pilates is excellent exercise for everyone no matter their shape or size. In fact, many videos and exercise clubs have created classes for people with disabilities, arthritis, general strength or weight loss issues, different strength issues, and even for pregnant or birthing mothers.

How to Keep Your Body Fit

Fitness is just as imperative as health. As a matter of fact, fitness is linked directly with your health. If you are not taking care of your body, you will get sick. Here are some great suggestions that will help you to keep your body fit:

1. Bicycling

It is a sad thing that many people do not take advantage of this excellent option for exercise. Bike riding exercise your body and build a stronger cardiovascular system. Also, it allows you to get out and enjoy nature and fresh air.

2. Jogging or Walking

Both jogging and walking are wonderful ways to get fit. They tone the muscles, relieve stress, create a healthier heart, and improve lung capability.

3. Swimming

Swimming is an exceptional way to get into and stay in shape. Swimming will help you tighten your body, lose weight, and get a good overall workout.

4. Tennis

Tennis is a great way to exercise. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight.

5. Dancing

Dancing is so much fun and as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.

6. VCR

If you have a VCR or DVD, try sticking in some good workout tapes. Even taking 15 minutes every day to workout will get you started. Try that for two weeks and you will be surprised at the results.

7. Abdominal Crunches

Crunches have long been a favorite for many athletes for the very reason that they work. Lying on your back with knees bent, keeping feet flat on the floor, cross your hands across your chest and then curl your torso, rolling from your sternum toward your hips. Do this slowly and start out with a set of ten crunches in three reps. As you get accustomed to these, you can increase both the number of sets and reps.

8. Squats

Squats are excellent for glutes, hamstrings, quads, and calves. With your feet standing firm and spread apart about two feet, bend your knees slightly. Then, very smoothly, you will squat toward the floor without going all the way down.

9. Tricep Press

"TAI CHI, not CHAI TEA!"

Those of you that have either completed a one-on-one program, purchased an on-line program or have read anything else that I have written in the past have most likely determined by now and realize it is quite evident... I am a huge supporter and advocate of integrated and phase-based training as optimized methods of health and fitness technologies/systemologies. And it wasn’t until I started researching Tai Chi as an alternative form of exercise (I have been exercising for three-and-a-half decades consistently) did I understand how such a slow-velocity activity can help decrease blood pressure, reduce stress, help develop a greater degree of coordination and diminish the number of falls experienced by the elderly. The affects of resistance and aerobic type activities and their impact on health is unequivocal. Resistance training improves strength and the development of lean muscle mass, as well as an increase in bone-density and cardiovascular training improves the efficiently of the heart, lungs and circulatory function while decreasing mortality rates. However, over the past few decades, Eastern practices such as Tai Chi and Yoga have complimented mainstream fitness training programs by demonstrating comparable health benefits to traditional fitness training. A closer look at Tai Chi is warranted and yes this is coming from a fitness coach who intrinsically knows and has meticulously practiced and has been the recipient of the absolute benefits of weight bearing exercise for over 30 years.

So... What is Tai Chi Anyway?

Tai Chi is pronounced as “Tie Chee.” Tai Chi can be translated from Chinese to English as “moving life force.” Tai Chi is a form of Martial Art that focuses on cultivating the flow of energy in the body by performing a slow, gentle and precise sequence of movements that channel potentially destructive energy away from the body. As you could probably gleen, Tai Chi requires a high level of concentration when performing a sequence of moves, called Forms. Historically practiced as a martial art, today Tai Chi is used as an alternative form of exercise that requires a greater degree of movement than yoga and eliminates the impact nature of many aerobic or cardio-respiratory type activities.

Vitality: The Health and Well-Benefits of Tai Chi.

Talk about Synergy... The life force or energy in Tai Chi is believed to be in the form of the Yin and the Yang. Yin and Yang represent two opposite halves that come together to create a unified whole. Tai Chi finds its roots in Taoist philosophy, which adheres to the principle that optimum health is achieved through a balanced Chi, or life force. Balance is maintained through the use of focused, mindful breathing, precise execution of movements and by keeping the muscles active but relaxed. Imbalance can result in an array of health problems and a decrease in the over-all quality of life. Tai Chi is a moderate intensity exercise where aggregate energy expenditure is comparable to walking at a pace of 3.5 mph. Overt health benefits such as decreased stress, improved cardiovascular fitness, balance, muscle strength, coordinative reflexes, arthritis relief and flexibility in people of all ages have been reported. The practice of Tai Chi has also been linked to a reduction of falls and injury for the elderly, an important attribute given that one in three adults 65 years or older fall each year. Recent research also suggests Tai Chi to be an effective program in the reduction of blood pressure and blood lipid levels.

Integrating Tai Chi and Strength/Training.

Ahh…yes, a typical Tai Chi session can last five minutes to an hour depending on the experience and fitness and primary conditioning level of the participant. All sessions begin with a few minutes of meditation to calm the mind as well as the body, followed by a warm-up to increase blood-oxygen flow and body temperature. The forms are completed very slowly and consist of many sequential and continuous postural changes from the beginning to the end of the workout session, including both double stance and single stance weight-bearing maneuvers. The forms can be performed in a quick controlled pace to raise the heart rate and induce a greater aerobic intensity. Similarly, muscular effort can be increased by emphasizing knee bends, arms swings, twisting of the trunk and overall body recruitment when carrying out and finishing the forms. While the movements may look simple, proper execution of forms take months of practice. Since Tai Chi creates a state of tranquility, calmness and relaxation it is best to perform the activity on days off from your regular workouts. Depending on how much time you want to dedicate to exercise per week, you have a number of options to consider when planning your session. For example, if you perform an integrated circuit training or peak-intensive workout every Monday, Wednesday and Friday, you can incorporate a Tai Chi session on Tuesday and Saturday. Alternatively, you may complete the circuit on Monday and Thursday, followed by a short 20-minute cardio session on both days, and practice Tai Chi on Tuesday and Friday. It is absolutely up to you. Just remember... Give yourself ample time for rest, recuperation and regeneration.

Traditions...

The ancient Taoists were renowned for their study of the arts of health and longevity. The gentle movements of Taoist Tai Chi convey the essence of this tradition to the modern world. In over 25 countries around the globe, people are enjoying the many benefits of practicing Taoist Tai Chi in friendly atmospheric locales. Life is about balancing tasks while nourishing your mind, body and spirit. Combined with a proper fitness training program and nutrition, Tai Chi can provide the alternative form of movement that you have been searching for. Using a phase-based training approach, Tai Chi is a valuable form of exercise to help relax your body and replenish your energy stores from the intense fitness workouts you are accustomed to, so good luck and may God bless each and everyone of you.

Staying Motivated to Exercise

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance. And it is never too late to be fit.

In the past 50 to 75 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked. People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating. They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance. There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

Ways to Lose Big

1. Have an explicit goal

A simple statement like, “I want to lose some weight,” is an ambiguous and an indefinite statement. It will not the least motivate you to start doing exercises right away.

What is important is to be precise on your goals. It would be better if you will set some detailed amount of pounds that you really want to lose. Envisage yourself what you will look like after reaching your desired weight. Doing this will inspire you to lose weight. In fact, maybe even more than what you have planned in mind. The idea is to use that figure to assist you to remain resilient and dedicated.

2. Develop a strategy

Strength of will does not work alone! To lose weight and stay with it, your strategy must comprise of both exercise and diet, and not either of the two.

Try to start motivating yourself by throwing away your clothes that have bigger sizes. This will put you in a situation where you only have your sexy clothes and that you have to make a choice by staying motivated to exercise or not wear any clothes at all. Which do you prefer?

3. Make out little, calculable measures

Put into practice actions that will suit your lifestyle. This means you have to implement moves that you and you alone will benefit from it and not somebody else.

The idea here is to opt for a more positive and attainable goal and not just to shun away from being plump and chubby.

4. Produce monitoring that has an important effect

It would be better to have somebody willing to take note of your progress or development. This will inspire you to keep on doing what you have started. Having somebody to listen to your achievements is definitely a better prize than just achieving your goal alone.

Besides, having an extra hand to support you and cheer for you when things start to fall short. It is that simple way of hearing somebody believing on what you do is one of the greatest motivations to keep you exercising for more.

5. Construct a vigorous, sensible timeline

What do you plan to achieve in a year? Try to suit your objectives to your calendar, and do not look forward to see the results in just a snap.

The bottom line is that in order to stay motivated to exercise entails a lot of hard work, which is contrary to what most people tend to think. The main idea is to let people change their lifestyle because it is only through this way that they will absolutely change their weight…for the better.

Running Tips

It's a good idea to consult your doctor before beginning any physical activity. The information in this article is not meant to be technical, it's just a guideline. Use the information as you like.

With that said, let's talk about running and its benefits.

The wonderful thing about running/jogging is that I can be done just about anywhere in the world. All you really need is a good pair of shoes and some determination.

Running is a great stress outlet and it promotes weight loss and fitness all at the same time. You are probably wondering why it's not a part of everyone's everyday life. That is the purpose of this article, to encourage running as a means of physical and mental health.

The challenge of getting out there and pushing yourself is the kicker for most people. When you decide to give it a try you'll quickly see how enjoyable it really is. Every time you finish a run you'll feel a great sense of accomplishment, this is because you've pushed yourself to your limits and you know what you've done is good for you.

The mental work out I refer to is the mental training and control it takes to make each stride and to push yourself. When you become tired your mind starts thinking of other things you'd rather be doing that are less strenuous. You tell yourself not to listen and to focus more. So you focus on your breathing and your form. You are training your mind not to give in. When you are focused before you know it you've conquered your run for another day. It's a great sense of accomplishment!

I recommend having 3 or so different places to run, the variety will keep it interesting and more fun. The distance you cover is totally up to you, run distances you feel comfortable with. When you feel that you are ready to add more length to your sessions, then do so, in small increments.

Always remember to stretch out before you begin running, this will prevent injury and ensure your muscles are ready for the work ahead. You should be stretching for at least 4 to 5 minutes before starting. Don't forget that running uses more than just your legs, so stretch everything, not just your legs. If it's cold out, it's a good idea to stretch more than regularly and to go for a quick warm-up walk.

Drinking water will keep you hydrated and help you go the distance. I like to drink 3 tall glasses of water before I go for a run and roughly the same amount immediately after I finish the run. You can even take water with you and drink it while running, keep in mind that you'll need something to hold the water unless you don't mind having the bottle/container in your hand.

Some key elements to think about and remember while on your run are good pace and proper form. These 2 factors will hugely affect your ability "keep going". If you push yourself to much off the get go, you won't have any energy left for the middle or end of your run. If you ever get the feeling that you NEED to stop, DON'T!. What I recommend is, slowing down your pace to almost walking speed, but keep the running form. Soon enough you'll have your breath back and you can pick up the pace again. The importance of form is related to efficient use of your energy. You should try to keep your back reasonably straight, to keep from hunching over; this also helps in proper respiration. Also don't move your arms excessively, this is a common mistake and it's easily fixed. Try to keep your arms reasonably limber and if you move them while taking strides, try to move them in a forward-to-backward motion. Moving your arms side to side causes you to waste energy, keep your momentum going in the direction you want ? forward.

When you're finished, make sure you cool down properly. This will keep away muscle cramps and it's all around easier on your body. Walk for a few minutes and remember to stretch well when you're done. And remember you can never have too much water after a long run!

See you out there!

Play Ball To Get Fit

Chances are if you’ve stepped foot in a gym or watched a television fitness program in the past year then you’ve seen the “big balls”. You’ve probably wondered what all the fuss is about. Well, they may look like something found on a children’s playground, but don’t be deceived. These balls offer one of the best methods for strengthening your abdominals and core.

That is why the fitness industry is jumping on the ball bandwagon. According to the 2003 Idea Fitness Programs and Equipment Survey, 89 percent of IDEA businesses were offering balls to their customers and 71 percent had added ball group fitness classes in 2003.

Find it hard to believe that simply sitting, rolling or bouncing on a big inflatable ball can make you more fit? Read on to learn just how effective ball fitness can be.

While they are somewhat of a new craze in the public domain, the ball (commonly known as stability ball, fitness ball, Swiss ball, physio ball, etc) was used as early as the 1960s. It originally was used by physical therapists to assist with rehabilitation.

But, the ball is far more versatile and valuable then simply for re-hab use. It is a very inexpensive piece of equipment that offers a total body workout while also improving your balance. There are literally hundreds of different exercises that can be used with the ball. And, both beginners and advanced exercisers can benefit from it. Plus, children to seniors can use it.

What makes this piece of fitness equipment so uniquely effective? It works multiple muscles at one time while forcing your body to balance itself. This creates a very effective and challenging workout. For example, lying on a bench to perform tricep extensions is a good exercise but it’s limited to working primarily just the triceps. However, perform that same move on a stability ball and you have created an unstable environment. Additional muscles are activated that work to keep you balanced on the ball. That means you are now working harder and essentially getting more bang for your buck while not increasing your exercise time.

So, if you haven’t already gotten on the ball, it’s time to give it a try. You may think that your workout already provides everything you need but chances are you are focusing the majority of your exercise time on the lower body. It is essential to concentrate fitness time on your core, which is responsible for stabilizing the rest of your body. Having a strong core improves your performance in all activities, not just exercise but also daily activities like carrying groceries. The ball can help improve your posture, balance, and core strength. Virtually every exercise performed on the ball works your core area. And, yes, it can even help you get that sought-after six-pack!

Before you try out the ball be sure to choose the right size and firmness. The harder the ball is then the more difficult the exercise move will be. Therefore, beginners should probably choose a ball that is softer (e.g. not overly inflated). Also, it is important to choose the right size based on your height. The ball manufacturer or your fitness center can provide height guidelines.

As previously mentioned, the ball can be used for a total body workout. With the ball you can work your legs, arms, chest, back, abdominals and you can even get a cardio workout by doing such moves as sitting jumping jacks. Below are a few examples of the types of exercises that can be done with the stability ball.

Oblique Twist:

Begin lying with ball resting under your back. Place hands behind head for support. Using your abdominal muscles slowly raise up lifting your shoulder blades off of the ball and rotate left shoulder toward right hip. Do not strain neck by pulling on it with hands. Keep elbows out to your side. Return to starting position and repeat then switch sides.

Chest Fly:

Lie across the ball with your head and shoulders supported on the ball and your legs bent with heals about two feet from ball. Extend arms overhead with palms facing away from you. Slowly separate your arms in a circular motion and bend your elbows slightly as lower your arms down and rotate your palms to face each other. Return to start position and repeat.

Squat Against Wall:

Lean your back against a ball that is placed against a wall and stand with your feet hip-width apart and about a foot away from the wall. Keep your back in a straight position. Bend your knees and let the ball roll up your back until your knees bend to about a 90 degree angle. Keep your knees behind your toes as you bend. Return to start position and repeat.

Spinning Exercise

Spinning exercise or studio cycling is not only popular these days it's an excellent form of fitness. It helps strengthen your heart, tone your glutes, calves, thighs in addition to being a great exercise to slim legs.

Spinning exercise classes usually consist of about 12 to 20 people. Classes range from 50 to 60 minutes and are set to music. The instructor takes the class on a ride that includes all types of terrain that produces a great spinning workout.

If you are the type of person who doesn't care for traditional exercise classes, this form of exercise is perfect for you. One of the many benefits of spinning is you will always feel like you're keeping up with the class because everyone finishes at the same time.

The special spinning bicycle that you pedal has a weighted flywheel in the front and makes you feel more like you're riding on a real bicycle. The spinning bike allows you to adjust the tension to keep pedaling within a comfortable range for your fitness level.

Adjustments can also be made to the handlebars and seat to make you more comfortable. Here are a few stationary exercise bike tips before you start.

Always bring a bottle of water to class and take frequent drinks while you ride. Spinning works up a sweat and it's important that you keep hydrated. Also bring a small towel to wipe away the sweat to keep more comfortable.

Learn to pace yourself because spinning exercise classes can be very high energy. Don't get caught up in the enthusiasm so much that you ride beyond your fitness level.

Wear padded bike shorts or consider bringing a seat cushion until you get use to the bike seat. They tend to be a little hard on your rear end until you get use to them.

The first step is to sign up for a class so you can start enjoying the benefits of spinning. Remember like any class, the instructors will vary on their focus. Some take you on an imaginary ride while other concentrate on a more rigorous variety of drills.

If you find you don't like the style of one instructor, try another class. It could be a completely different experience with an instructor you like better.

Using a spinning cycle will give you the aerobic burst you need to get your heart racing and boost your endurance. Just climb on and start pedaling to your limit for a spinning exercise workout you'll enjoy.