...adding years to your golfing life and life to your golfing years!

Pilates

by Mindi Boysen

Pilates…Popular & Progressive in Phoenix

Pilates is the fastest growing fitness trend in the U.S. today. For those 5 million enthusiasts who practice Pilates, it is no secret that the method created more than 80 years ago offers extraordinary benefits.

WHAT ARE THE BENEFITS?

  • flatter, toner, stronger abs
  • longer, leaner muscles
  • improved posture
  • prevented injuries
  • increased circulation & tension relief
  • enhanced body awareness
  • balanced strength & flexibility
  • heightened concentration
  • enhanced athletic performance
  • boosted self-esteem!

WHO IS PILATES?
Joseph Pilates was born in 1880 in Germany. He was a sickly child determined to overcome his afflictions. He studied yoga and zen meditation, and by the age of 14 he had gained enough strength to become an accomplished skier, gymnast, and boxer.

While interned during World War I, he taught fellow prisoners and the wounded series of exercises combining physical fitness with breath control and mental acuity to increase their strength and flexibility.

In 1920 he and his wife immigrated to the United States where he established the original Pilates Studio in New York City. He designed more than 500 mind-body movements or exercises to develop strong, flexible muscles without adding bulk. There was an emphasis on breathing and torso strength which ensured improved posture and reduced stress and risk of injury. This interested many followers such as dancers, gymnasts, athletes, and health care professionals.

Joseph Pilates died in 1967 at the age of 87 still believing “we are only as old as our spines” and “physical fitness is the first requisite of happiness”.

WHAT IS PILATES TODAY?

Pilates is a series of neuromuscular resistance exercises designed to help individuals develop a balanced musculoskeletal system---strong, flexible muscles for better posture---for optimal performance and well-being. It emphasized concentration and control focusing on fewer repetitions performed with greater precision.

With modern knowledge, many current conditioning methods have preserved the essence of Pilates’ work while enhancing the principles of patterned breathing, pelvis and shoulder stabilization, and restoration of the natural curves of the spine.

WHAT DOES ALL THAT MEAN?

Our spines are made up of 5 main parts:
7 cervical (neck) vertebrae
12 thoracic (ribcage) vertebrae
5 lumbar (low back) vertebrae
2 sacral (hip) vertebrae
1 coccyx (tailbone)

All vertebrae working together act like a slinky. They can bend forward (flexion), backward (extension), sideways (lateral flexion), and twist (rotation)………..and a mixture of all angles!

If there is an imbalance of any part of the musculature surrounding the entire spine (trunk/core), something will be misaligned similar to the affects of a misalignment on a car……..which leads to a weakening or wearing out.

Therefore, Pilates exercises focus mainly on the “powerhouse” muscles of the midsection of the body first in order to strengthen toward the extremities. Exercises are done lying supine (up), prone (down), laterally (side), sitting, and kneeling.

SO WHO SHOULD DO PILATES?

Pilates methods is perfect for all populations who have permission from a doctor to exercise. It is a perfect supplement to an already well balanced exercise & diet program.

Cardiovascular training (jogging, swimming, biking…..) focuses mainly on strengthening the heart and lung muscles for circulation and respiration. It also aids in fat loss.

Strength Training (machines, dumbbells….) focuses mainly on strengthening and increasing size of the larger muscles of the body…..chest, back, legs, arms….while shortening the belly of the muscles which can add bulk to the frame. It also aids in long term fat loss by raising the metabolism over time.

Pilates, Yoga, Flexibility Training can all be interrelated during a workout to help increase range of motion around the joints and relieve waste by-products such as lactic acid which cause muscle soreness and tightness. Pilates and Yoga both are known for raising metabolism (core temperature) starting from the inside out and focusing on the tiny muscles that are unseen.

WHERE CAN I FIND PILATES?

Pilates classes can be found in many health clubs now. There is usually a charge due to the large investment of instructor training. Plan on an average of $10 per class. Be sure to ask about the instructor’s qualifications. There are approximately 5 main accredited national certifications in the U.S. currently: STOTT, Physical Mind Institute, Balanced Body, Polestar Education, On Center. Be sure to check the internet for additional information.

Pilates exercises can also be done with one-on-one training on specialized equipment such as a reformer, Cadillac trapeze, chair, or barrel. These are more involved and add resistance. Private sessions can be $30-$100 per session.

------------------------------------------------

 

SIX NUTRITION RULES FOR EVERYONE WHO

WANTS TO BECOME AND STAY FIT FOR GOLF...AND LIFE!

RULE ONE:

Always eat at least 5 meals a day. Two or three meals simply isn’t often enough. Your blood sugar levels will be controlled, you’ll get protein in small amounts throughout the day to support growth and recovery, and (most important) the enzymes that store fat will no longer be produced, making you biochemically incapable of storing fat!

RULE TWO:

Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein, and 3 parts from carbohydrates. You must have enough energy to make the turn!

RULE THREE:

When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of my life?" Then, if you’re taking a nap, eat less carbohydrate foods; if you’r planning on a training session, eat more carbohydrates.

RULE FOUR:

Another thing to remember whether you’re trying to lose fat or adding lean muscle is to "zigzag" your caloric intake. For example, if you want to lose fat, reduce your calories during the week, but "pig out" on Friday night and Saturday. This will readjust your BMR upwards, support lean tissue building, and give you a psychological lift. Yes, you CAN do this once in a while!

RULE FIVE:

Drink eight to ten glasses of water each day. This will ensure you’re replacing fluids lost during exercise. You need not wait until you are thirsty. By then, you are in a depleted state. Drink these glasses of water throughout a day’s time, not at once.

RULE SIX:

Remember, no matter how hard you try, or how good a cook you are, or where you buy your food:
1)you can’t always eat perfectly balanced meals and
2)you can’t always eat 5 or 6 times a day, so help your body’s needs with supplements.

Do NOT follow this link or you will be banned from the site!