Tuesday 23 August 2011

What is Pilates?



Pilates is a form of exercise that was developed in the 1920’s by Joseph Pilates. Like many things it was an invention born of necessity. While in a forced internment camp during WW1 he began to develop floor exercises. He started to work with other detainees rehabilitating them with his newly developed methods. These exercises are known more commonly today as Pilates mat work.

Types of Pilates
Mat – based Pilates is the most common form of Pilates. It involves a series of exercises that are performed on the floor using your own body weight and gravity to provide the required resistance.
Equipment - based Pilates uses specific equipment designed to provide resistance and is very popular amongst physiotherapists for rehabilitation work. The “Reformer”, for example, is a moveable carriage that you push and pull along the floor.

Pilates is a wonderful non-aerobic form of exercise that can be easily modified to suit a wide range of people from beginners, seniors, people in rehabilitation for injury, pregnant women and the more advanced exercisers. It can be a safe and challenging exercise routine for anyone.

Why is it Good For You?
The central aim of Pilates is to strengthen the “core/spinal” muscles that are deep in the abdomen and back. These are the internal muscles we don’t see, that give us our core strength and stability. They are responsible for good posture, while helping to prevent injury. It is for this reason that Pilates is often used successfully to treat back pain or injury.
As the core muscles are strengthened and your stability improves, the pressure on the back is relieved, the body moves more freely and is less likely to suffer injury. Whilst developing and stabilizing the core muscles, Pilates also focuses on strengthening and stabilizing the pelvic floor. This makes it a great pre and post natal routine as the pelvic floor is often overlooked. When used on a regular basis Pilates transforms the way your body looks, feels and performs. It builds strength without the excess bulk, strengthening and elongating muscles, creating a sleek, toned body with slender thighs and a flat abdomen. It teaches body awareness, good posture and easy, graceful movement.

Pilates Workout.
A typical Pilate’s workout includes a number of exercises performed at low repetitions in sets of five to 10, with session lasting up to 45 to 90 minutes. Each exercise is performed with attention to proper breathing techniques and abdominal control. The quality of each posture is more important than the number of repetitions you can do or how energetically you can move. In order to gain the maximum benefit, you should do Pilates at least two or three times per week. You will notice postural improvements after 10 to 20 sessions.

Key Principles.
Pilates focuses on awareness of breath, alignment of the spine and the strength of the “core” muscles. There are six main principles that are the keys to progress.

1. Centering: Pilate’s exercises are sourced from the body’s centre which is the powerhouse area between the lower ribs and pubic bone.
2. Concentration: If one brings full attention to the exercise and performs it with full commitment, maximum value will be obtained from each movement.
3. Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own device.
4. Precision: In Pilates, awareness is sustained throughout each movement. Maintain proper form throughout each movement for safe, effective results.
5. Breath: Joseph Pilates advocated thinking of the lungs as a bellows -- using them strongly to pump the air fully in and out of the body. He emphasized using a very full breath during the exercises. Full inhalations and exhalations are important because they aid in movement control during difficult abdominal exercises. Avoid holding your breathe at any point during your workout.
6. Fluidity: Pilates exercise is done in a flowing manner. Fluid, continuous movements are goals applied to all Pilates exercises.

General Cautions.
Although Pilates is a low impact form of exercise, certain people should seek medical advice before embarking on a new program, including:
• Pregnant women.
• People aged 40 years or more.
• People with a pre-existing medical condition such as heart disease.
• People with pre-existing musculoskeletal injuries or disorders
• Anyone who has not exercised for a long time.
• Those who are very overweight or obese.

Where To Get Help.
• Your doctor
• Pilates teacher
• Pilates-trained physiotherapist
Have a look at our latest Pilates videos on Efit30, our Pilates instructor is very experienced and has some excellent routines and can answer any questions you may have.

Thursday 18 August 2011

How Do I... Address My Thunder Thighs?


Address My Thunder Thighs?

The lower body is traditionally a big trouble spot for most women and if the words "thunder thighs", "saddlebags" or "tree trunks" are familiar to you, read on. The hips and thighs seem to be the final resting place for cheesecakes and burgers, but there's an evolutionary reason for it. When we were cave dwellers we needed fat storage to survive food shortages and unpredictable weather. Women with more lower body fat tended to survive harsh periods better and consequently, passed these genes down the generations.

But things have changed - food is everywhere and our bodies haven't caught up with the times. Our new challenge is learning to say "no" to too much food. For toned, sleek legs try and ensure that 80 percent of everything you eat comes straight off the land and onto your plate. Avoid super-sized portions and the temptation of extra salt and sugar. Combine this with a targeted exercise programme like this, 3 times each week.

DOUBLE LEG LIFT
Lie on your left side, propping yourself up on your left elbow. Raise your right leg a foot off the ground, then raise your left leg to meet it. Hold for 2 seconds then lower each leg separately. Reps: 10-12 each side.

LUNGES
Stand, holding a full drink bottle or hand weight in each hand, arms by sides, feet hip width apart. Take a big step forward with one foot, lowering the opposite knee to the floor before pushing back up. Reps: Alternate legs for 12 lunges.

INCLINE WALK
Using a hill or treadmill, walk 15 minutes on an incline of at least 10-15 degrees. It may sound simple, but after 5 minutes you'll be wondering if you can go the final 10.

CALF RAISES
Find a step and for extra oomph, hold a weight in each hand. Stand on the step and position your feet so that the heels are slightly off the edge. With weights by your side, push up onto your toes then return to the start. Reps: 10-20

STANDING ABDUCTION
Stand side-on to a wall, using your left hand for balance. Take your almost-straight right leg out to the side as high as you can without moving your upper body. Pause, return to start. Reps: 10-12 times, then change legs.

SQUATS
With weighted hands and feet shoulder width apart, lower yourself until your thighs are almost parallel to the floor, before standing up. Lose the weights and hold the back of a chair for balance, if you need to. Reps: 10-12.

Did you know that approximately 85 percent of women are affected by cellulite? Our fitness professionals are frequently asked if exercise will help with cellulite loss and to be honest, there's no straight answer. For some women the answer is yes, while for others the dimples may worsen.

A 2006 report in "Plastic and Reconstructive Surgery", the official journal of the American Society of Plastic Surgeons, noted that women who lost larger amounts of weight and lowered their percentage of thigh fat, experienced the greatest improvement in cellulite. Surgeon, Dr John Kitzmiller, says: "Cellulite is not specific to overweight people, but excess weight may worsen the condition. The dimples appear to be permanent features that lessen in depth as the pounds come off."

How Do I... Choose The Correct Sports Bra?


Choose The Correct Sports Bra?

Women often spend money on great looking gym clothes or well fitting running shoes but forget that one of the most important items for exercising is a good fitting, supportive sports bra. Just because no one can see it does not mean it is not important.
A bra that doesn’t provide the correct support can cause discomfort, pain and if the ligaments are constantly stretched and pulled can result in permanent injury. It is shown that 3 out of 4 women wear an ill fitting bra. So here are some tips on how to choose the right sports bra so you can concentrate on your fitness routine and getting that gorgeous new body!

What is your Impact Level?
Low impact includes walking, weight training, yoga, Pilates or road cycling. Moderate impact includes activities such as hiking, skiing, skating and High impact includes running, aerobic activities, high energy personal training and rough terrain cycling.
The job of your sports bra is to minimize the amount of movement of your breasts without causing discomfort.

There are two basic types of sports bras, they are:

Compression - This bra basically compresses the breasts close to the chest wall to provide support and prevent movement or bounce. They are generally better for women with small to medium sized breasts. They are not advisable for women with a C cup or over. Usually they are a pullover bra with a scoop back or racer back. Scoop back is generally better for low impact activities while a racer back provides better support for moderate to high impact activities.

Encapsulated - This looks like the type of bra that most of us wear every day only more supportive. These bras do not use compression but have individual cups that surround and support each breast. They generally have fasteners or hooks at the front or back and can have under wire support for larger breasts.

Correct Fit
The size of your sports bra may be different to your normal size, don’t be put off or confused by numbers. If possible it is best to get your bra fitted by an expert and it is best to try them on before you buy.

The band around the bottom of the bra should be firm and slightly tighter than a regular bra but should not restrict your breathing. If you raise your arms the band should remain in place and should not ride up. It is best to be on the middle hook to give room to tighten as it stretches with wear.

The shoulder straps should be adjustable with minimal stretch and should not slip off the shoulder or dig in when you move your arms. Spaghetti straps do not provide much support where as wider straps provide much better support, especially for larger breasts.

The cup should be smooth around your breasts. If the fabric is puckered or wrinkled it may indicate that it is too big. Make sure the seams are comfortable and that there is no chafing or digging in if there are under wires. Consider the fabric, cotton can wear and stretch. There are many cotton/synthetic fabrics that breathe and allow for the wicking of moisture away from the skin.

Make sure you try on a few different bras as it takes time to get the right bra for you. It must be comfortable, try lifting your arms and moving around to check that it feels good while you exercise not just when you are standing still.

Care of Your Bra
To extend the life of your sports bra it is better to wash it after each workout either by hand or in a net underwear bag with the hooks fastened on a gentle cycle. Don’t use fabric softeners as they interfere with the wicking material and hang dry don’t use the dryer as it will ruin the elastic. Your bra will stretch over time and lose its support. Generally you will need to replace your bra every six to twelve months. If it has lost its elasticity throw it away!

Choose The Right Size Fitball?


Choose The Right Size Fitball?

Fitballs, also known as Swiss, Stability or Yoga balls, are a safe and very effective tool for exercising. They are suitable for people of all ages and fitness levels, from the occasional home user to elite athletes.
The fitball provides instability and mobility while exercising, which strengthens and works the "core/spinal" stablilsers. These are the deep abdominal muscles that play a very important role in good posture and back care. While using the fitball for training you are stimulating those deep muscles, so not only is it great for exercising but also for injury prevention.

Measuring Up
The general rule for choosing the ball for you is that when sitting on the inflated ball your hips and knees must be at a 90-degree angle. It is ok for your hips to be higher than your knees but not lower. For a novice or someone with poor balance a larger ball will provide better stability and support. Also, if you suffer back problems the larger ball will be more suitable. You can always slightly under inflate it so it feels softer to sit on. Fitballs are measured in centimeters.

Check out the right one for your height.
Under 1.52m = 45cm
1.53m – 1.66m = 55cm
1.67m – 1.85m = 65cm
1.86m – 2.03m = 75cm
Over 2.04m = 85cm

The Finer Points
There are many versions of the fitball available, but don’t compromise your safety by buying a cheap, poorly made ball, especially if you are using the fitball throughout pregnancy and for post natal exercises. Here at eFit30.com.au we use fitballs that are slightly weighted with sand (Balast balls) in our pregnancy workouts, because they don’t roll or blow away and they provide extra resistance during upper body exercises.
You should ensure the ball you buy has an anti-burst rating that equals or exceeds 500kg. These balls are also more resistant to wear and tear. It is preferable to have a non-slip vinyl surface, while many fitballs come with ribbing for extra traction and support.

Cost and Availability
Fitballs range in price from around $30 to $145 and some are packaged with pumps and instruction DVD’s. The pump can be purchased separately for between $15 and $20 or if you have a foot pump at home with a cone nozzle that could also do the job. The burst resistant balls are slightly more expensive, but well worth the money.
They are usually available from sports stores, physiotherapists, fitness centres and rehabilitation equipment stores. If you purchase online, make sure you are dealing with a reputable site.

Fitballs are a convenient and useful tool for any age or fitness level and can be used both indoors and out. Unlike other gym equipment, they can be deflated and easily stored away when not in use. The right sized fitball will help you maintain good posture and get the most out of your fitball workouts.

Wednesday 17 August 2011

Exercise According To My Age?




So you're a decade older and are wondering if you should be slowing down a bit. What folly! 80 years olds have shown that they can increase their muscle mass, proving that age doesn't dictate what we are and aren't capable of.

American 'trainer to the stars', Kathy Kaehler, laughs while telling of her first meeting with singer, Barbara Streisand. "We were talking about how to structure her exercise programme and it must have started sounding all too hard for Barbara because she just stopped me and said, 'Well you know I'm 50?' and I just said, 'Yeah...and?'," says Kathy. "She expected me to roll out a programme of gentle exercises for 50 year olds.

I never look at the women that I work with and base their workouts on their age. "Sure, there are age-related health facts that you bear in mind, like menopause and osteoporosis, but basically, a 60 year old still needs several heart-pounding workouts a week, just like a 20 year old. "Every age group also needs their strength and flexibility to be tested, to keep the musculature that supports the skeleton in later life, which in turn helps prevent falls."

TESTING TWENTIES
This is the best age for health and fitness. Bone density is at it's strongest between the ages of 25-35, while muscle mass peaks at 25 years old. Unfortunately, a twenty-something year old also tends to think they're bullet-proof. Fast food, fast cars and alcohol can often seem more attractive than a healthy exercise regimen.
*At eFit30 we recommend - At least 30 minutes of activity a day, an hour if the social life will allow it! Include 3 cardio sessions a week and don't be scared to make them "aggressive" weight bearing activities, like running, jump rope or any of our Level 2 Total Body workouts with Fiona and Tony.

TIME POOR THIRTIES
Welcome to the decade of being time poor, thanks to marriage, kids, career and a mortgage. A mother's job is not 9-5, so finding exercise time can be extremely difficult. Watch out for snacking on the run, while being inactive might give rise to your first muffin top! Muscle mass will also drop by up to 2% per year if you slip into a sedentary lifestyle.
* At eFit30 we recommend - Still at least 30 minutes a day, but it's time to up the weight and resistance training to two hours per week. So deck out a corner of your house with the essentials, like dumb bells, a floor mat, fit ball, resistance band and a tidy selection of eFit30 downloads. Aerobic activity will keep the weight off on alternate days.

FRUMPY FORTIES
Ah yes, life is good. A higher income means regular dining out is possible, routines are forged, like a nightly chocky in front of tellie, the kids aren't so labour intensive and before you know it, you're not doing nearly the amount of exercise you need to, to burn the excesses off. Women often blame menopause but in reality, they've been slowly gaining the kilos all decade.
* At eFit30 we recommend - It's time to huff and puff again because aerobic exercise is vital for keeping the fat at bay. Power walking and swimming are ideal, even jogging, if your joints are pain free. Mix it up with a couple of hours each week of weight lifting, squatting and pushing (as in, push-ups) and introduce yoga or some of Angela's pilates workouts, for flexibility.

FIFTY PLUSES
The sharp fall in oestrogen levels after menopause makes it harder for women to hang onto their muscle. In a double blow, women naturally carry more fat and less muscle than men, leaving them open to falls and fractures in older age. You can however, do your bit to bend nature by focussing on eating a higher proportion of daily protein, the building blocks for muscles - like eggs, fish, chicken and lean red meat.
* At eFit30 we recommend - You listen to your body and if it tells you that explosive sports hurt too much, stop. Aerobic exercise is still important, but aim for the low impacts - like cycling, paddling and swimming (experimenting with every stroke). Strength or weight training will ward off osteoporosis, while activities like T'ai Chi and pilates are great for body awareness, making you less prone to fall.

Get Rid Of My Flabby Arms?



Can't wear sleeveless tops? Too embarrassed to buy a singlet? Read on, for the definitive answer on flabby arms. There are three things we need to be aware of before embarking on any effort to reduce fat, floppy, wobbly and dimply parts of our body.

1.) Have a good look at yourself in the mirror and take particular note of where you tend to store fat. For many women, it's the butt and thighs. For men, it's often the tummy.
If your arms are your fat storage vehicles then you need to know that no matter how pure your diet and exercise routine, you may never have Madonna's triceps. It's the way you were put together. Take leading tennis player, Serena Williams, for example. Can you imagine how much exercise she's put her body through? By her own admission, all of that running around the court has done very little to get rid of her big booty. Accept it and work with it.

2.) Take an interest in your food and the amount of kilojoules you're eating daily. Muscle definition can be hidden by a blanket of fat, fed by too much food.

3.) Like with all muscles, use them or lose them! Pushing a pen or sitting at a computer all day won't help your arm definition.

Check out the ten minute mini routine below, if you don't know where to start.

ARM SCULPTOR
March on the spot for 30 seconds, doing imaginary breaststroke with your arms. Complete the following routine twice through, resting for 15 seconds between exercises (but only if you need to). You'll need a set of 1.5 to 2.5 kilogram hand weights, or 2 water-filled sipper bottles and a chair.

Supported Curls - Sit in a chair holding a dumb bell in each hand, elbows on knees, palms up. Lean forward, then curl weight towards right shoulder. Reps: 15 times per arm.
Cardio Mountain Climbers - Get in push-up position with hands on leading edge of chair seat. Bring right foot forward 30cm, slightly bending knee. Jump quickly, switching feet. Duration: 1 minute
Chair Dips - Sit just in front of chair edge with straight arms supporting weight. Bend elbows and lower body towards floor. Push back to start. Reps: 10-15
Cardio High Marching - March on the spot with high knee and arm action. Duration: 1 minute.
Dumb Bell Pullover - Lay on floor with arms straight up in front holding dumb bells, palms almost touching. Slowly lower weights behind your head. Reps: 15 Strong arms make everyday activities like lifting children, carrying shopping, raking leaves and changing bedsheets much easier.

From our mid 30's we start losing muscle mass at the rate of 1-2% per year and by the time many women reach 80, they've lost around 40 percent of muscle. Try hiring a kayak, or taking on a boxing class.

Better still, almost all of our eFit30 routines have an upper body component. Download them and do them wherever you like, whenever you like. It really is fitness at your fingertips.

Lowering Body Fat

Question
i have a problem of swelling faster n before the 5 days my body fat increases please help me in reducing
my lower body fat ..............
Answer
In reducing your body fat it comes down largely to nutrition. This does not mean starving yourself and avoiding all your cravings as it will only make it harder. A sensible plan of 5 to 6 nutritious meals a day which all contain a lean source of protein and plenty of fresh vegetables and salad. Try and stick to wholegrains other than white processed food, they keep you fuller for longer and are better for you. Have a lighter meal in the evening instead of loading up on carbs when you will be sleeping rather than working it off. It is well and good eating healthy but remember a sensible portion size. There are specific exercises you can do to target certain areas like the butt and thighs! Check out our article in How Do I Address My Thighs there are some great exercises for working on the lower body. If you remain consistent with your diet and exercise you will see results.