Focusing on the core
The abdominal and
back muscles are often collectively referred to as the body's core.
Pilates exercises are designed to strengthen this core by developing pelvic
stability and abdominal control. In addition, the exercises improve flexibility and joint mobility,
and build strength.
How can one
exercise technique claim to do so much? The Reformer, a wooden contraption
with various cables, pulleys, springs and sliding boards attached, lies at the
foundation of
Pilates. Primarily using one's own body weight as resistance, participants are put
through a series of progressive, range-of-motion exercises.
Despite the
appearance of this, and several other equally unusual-looking devices, Pilates exercises are very low
impact. Instructors, who typically work
one-on-one or with two to three
participants, offer reminders to engage the abdominals, the back, the upper leg and buttocks to stabilise
the body's core. Exercise sessions
are designed according to individual flexibility
and strength limitations.
Pilates exercises
are not limited to specialised machines, however. In fact, many gyms across the
country now offer Pilates floor-work classes. These exercises also stress the
stabilisation and strengthening of the back and abdominal muscles.
Connecting with Pilates
The mind/body
connection associated with yoga and meditation also plays an integral part in Pilates. Unlike
exercise techniques that emphasise numerous
repetitions in a single direction, Pilates exercises are performed with
very few, but extremely precise,
repetitions in several planes of motion.
So, what will all
this focus and stabilisation get you? Well, according to its adherents, Pilates
can help you develop long, strong muscles, a flat stomach and a strong
back, and improve posture.
Of course, these
changes are dependent upon other lifestyle factors, such as a well-balanced diet
and regular, aerobic exercise. (Though some may claim that Pilates is all you
need to develop stamina
and endurance as well, an additional cardiovascular component may be
advisable.)
An initial
Pilates session typically includes a body assessment, which allows the instructor
to pinpoint strength and flexibility weak spots. This is the time to become
familiar with Pilates' unique breathing patterns, which don't always follow the
exhale-on-the-exertion pattern of traditional exercise.
If you're more
comfortable exercising at home, there are several Pilates and Pilates-type videos
available, including the Fit & Flexible series, and The Method Precision
series. Several home versions of the Reformer also are currently
available in the market.
Whether you work
out at a studio or on your living room floor, Pilates is an excellent way to
challenge your muscles, improve flexibility and incorporate the mind/ body
element into one effective
exercise session.
The Treadmill
The treadmills
have been the number-one-ranked home aerobic equipment for the past three
years. If you've decided to join the ranks of treadmill owners, there are a number
of factors to
consider to ensure that you purchase a machine that meets your needs. There are a
multitude of treadmills on
the market with
different prices. You are likely to find that a treadmill's cost directly reflects its
quality.
Before you leave
your home, measure the space in which you'd like to keep the treadmill. While
the average treadmill measures 64 inches long and 28 inches wide, there are machines that fold
up to be stored under a bed or in a closet. Drive to the nearest fitness-equipment
speciality store where the staff will be knowledgeable and you can choose from a wide variety of
machines. Wear a comfortable pair of athletic shoes—the same pair you'll wear as you
exercise on the machine at home. Consider three key
elements as you shop: construction, programming features and the warranty.
Construction First, look at
the treadmill's motor size (measured in horsepower) to determine the machine's
longevity. Some manufacturers measure horsepower at continuous duty (the motor's
ability to function under a load for an extended period of time), others at peak duty.
Look for a motor with a minimum 2.0 continuous-duty horsepower, which will accommodate users
who weigh more than 82 kg. Next, examine the
treadmill's belt and deck. The belt should be at least two-ply, 17 inches
wide and 49 inches long. The board thickness should measure at least an inch. The deck acts as
a cushion for the joints, legs, back and feet. The most sought-after treadmills
feature low-impact decks that
flex under the user's foot plant to absorb the shock without rebounding to cause additional jarring. This
feature is essential for individuals
with shin splints and foot and back problems. A sturdy frame
supports the belt and deck system. Treadmills that usually have a steel
frame; some treadmills are constructed with aircraft aluminium frames that offer additional
flexibility for impact absorption. Aluminium frames don't rust or
corrode and are lighter and easier to move.
Programming Features
Lower-priced treadmills offer basic
programming for variable speed, time, distance and calories. However, they
seldom utilise
user information, and the calorie counters aren't very accurate.
The quality of the programming features, such as preset programmes that automatically
vary the work-out intensity by raising or lowering elevation and increasing
or decreasing speed,
rises with price.
Heart-rate control
programmes are convenient features that consider the user's age and weight
and keep the exerciser at an intensity sufficient to achieve maximum fat-burning
or cardiovascular
benefits.
Other programming
options include incline/grade settings. A maximum grade of 10 per cent may
challenge beginning exercisers, while experienced exercisers may need a
treadmill that reaches a 15 per cent grade.
Warranty
Most manufacturers
warranty against manufacturing defects only, not normal wear and tear, and
if a user weighs more than the machine's specifications, a warranty may be voided. Many
machines come with a lifetime warranty on the frame, while warranties on features and
components usually range from 90 days to three years, depending on the
machine's quality.
Higher-end
machines often come with a one-year in-home labour contract. You can purchase
renewable extended warranties that cover everything from parts to labour.
Is the machine
loud? Do you like how it looks? Does it offer a smooth ride? Is it easy to
operate? Remember, this
product will be
around for a long, healthy time, so determine what you want and need from it before
you begin shopping to prevent a regretful purchase.
In 1996, The
Journal of the American Medical Association reported that, based on a study from
the Medical College of Wisconsin
and Veterans Affairs Medical Centre in Milwaukee, treadmills provide the most efficient way to burn calories when compared to other popular exercise machines. Researchers asked eight male and five female young
adults to exercise on six different
types of indoor exercise machines, including a cross-country skiing simulator,
cycle ergometer, rowing ergometer and
stair stepper.
They compared
energy expenditure at ratings of perceived exertion (RPE) levels of 11 (fairly
light), 13 (somewhat hard) and 15 (hard), and found that subjects who
exercised at an RPE of 13 burned approximately 40 per cent more calories per hour on the
treadmill as compared to the cycle ergometer, which produced the lowest energy
expenditure.
