What is ‘in’ and what is ‘out’? So far this question has figured mostly with respect to fashion! However, the fitness industry is no exception! While Jane Fonda based aerobics was a craze few decades ago, we now have the REEBOK style aerobics or the spiced-up versions including our favorite Bollywood jhatkas and moves to keep the motivation up and going!
In the last decade itself, we have seen many different trends – some coming and going, while some staying on!
Some of the few trends so far, that came and also stayed are –
Circuit Training –
A highly pre-designed and planned workout, done in a normal gym setting or exclusively designed setting, Circuit training, basically consists of doing a round of around 8 – 12 exercises, focusing on all body muscles, one after the other, with no rest in between. The individual is allowed to rest, after one round (or circuit) is done, and the circuits are repeated few more times. An excellent workout to tone the muscles and also target fat, this is quite popular among ladies!
Boot-camp Workouts –
Military-style, high energy and challenging, are the words that describe this, the best. Usually a high impact, and high energy workout which involves doing a series of muscle strengthening, cardio and agility training exercises, a bootcamp session claims to burn much more calories as compared to any other group activities.
It needs a high energy instructor as well to keep the motivation up and going, as well as accompanied by some peppy music.
Pilates –
An advanced form of functional training, Pilates’s has been popularized by its sheer effectiveness in developing the core muscles which also form most of the postural muscles and thus define the quality of life. Basically, an integrated form of exercise with specific focus on the mind-body-breath connection and the art of controlling it, Pilates’ is quite a challenging workout.
Spinning
Usually, a high-energy class, accompanied by fast-music, spinning has become very popular as a Cardio workout, with most health clubs in India too. A spinning cycle is a stationary cycle, although with a weighted wheel, unlike the normal cycle, which offers resistance and increases the challenge. Spinning usually requires technique and expert instructions regarding the tempo, positions, challenge levels, motivation etc. and hence there are specially certified instructors that usually conduct the class.
Outdoor training
Some health-clubs have artificial mountain-climbing walls, and other artificial set-ups that mimic outdoor activities like mountain climbing etc. Some others, also regularly take their members actually outdoors on activities like treks, mountain climbing, nature walks, jogging mornings etc. which give the members a breath of fresh air, variety and a fun alternative to working indoors all days of the week.
Theraband™ Training
Theraband™ are latex bands, of varying resistances in the lower range, ideal as a portable option to keeping fit, especially for people who travel often or prefer to work out at home. Some very important advantages are the ability to isolate and exercise some deep muscles which cannot be targeted with usual workouts, sports-specific training, re-habilitation exercises which demand low resistances, and of course the portability.
Functional Core Training
Un-stable surfaces in the form of Stability Balls, Coreboard™, Wobble boards, BOSUs and many more equipment-based workouts which target the postural muscles and core muscles, providing a functional fitness option focusing on Activities of Daily Living.
Showing posts with label pilates. Show all posts
Showing posts with label pilates. Show all posts
Saturday, March 6, 2010
Get fit with Pilates’!
We will see a few principles which are a pre-requisite for an effective Pilates’ workout -
Continuous, Deep and Relaxed Breathing
Slow, continuous and smooth breathing forms the underlying basis of Pilates, which means without holding the breath or fast and shallow breathing. Sometimes when we have to concentrate on the movements and the speed of movements, we tend to hold our breath, and then exhale suddenly and inhale. Watching the breath while performing the movements, calls for controlled co-ordination, which is the challenge that Pilates’ offers.
An example that instructors use while exhaling is - Squeeze out the lungs as you would wring a wet towel dry. Also the participant is instructed to be aware of the inclusion of the deep abdominal muscles and the pelvic floor muscles, and stay aware throughout the workout.
Centering
In Pilates’, the group of muscles in the mid-region the body – namely the deep muscles of the abdomen, lower back, hips, and buttocks – is termed as the “Powerhouse / Core.” The focus is always to feel the energy flowing from the Powerhouse to the legs and the arms.
Concentration
Performing Pilates’ needs intense concentration and focus on the breathing, the movements and the flow of energy from the powerhouse to the limbs performing the exercise. Some Instructors, re-start all the way from the beginning, if focus is lost in between a particular movement!
Control & Flowing movements
Controlled and smooth movements and breathing are an important part of performing Pilates’ effectively. This requires all of the above and a well-conditioned body. Controlled movements also improve the efficiency of the neuro-muscular system.
Thus it becomes essential to perform Pilates’ under the guidance of an expert Instructor and also get one self flexible and strong enough to perform them!
Continuous, Deep and Relaxed Breathing
Slow, continuous and smooth breathing forms the underlying basis of Pilates, which means without holding the breath or fast and shallow breathing. Sometimes when we have to concentrate on the movements and the speed of movements, we tend to hold our breath, and then exhale suddenly and inhale. Watching the breath while performing the movements, calls for controlled co-ordination, which is the challenge that Pilates’ offers.
An example that instructors use while exhaling is - Squeeze out the lungs as you would wring a wet towel dry. Also the participant is instructed to be aware of the inclusion of the deep abdominal muscles and the pelvic floor muscles, and stay aware throughout the workout.
Centering
In Pilates’, the group of muscles in the mid-region the body – namely the deep muscles of the abdomen, lower back, hips, and buttocks – is termed as the “Powerhouse / Core.” The focus is always to feel the energy flowing from the Powerhouse to the legs and the arms.
Concentration
Performing Pilates’ needs intense concentration and focus on the breathing, the movements and the flow of energy from the powerhouse to the limbs performing the exercise. Some Instructors, re-start all the way from the beginning, if focus is lost in between a particular movement!
Control & Flowing movements
Controlled and smooth movements and breathing are an important part of performing Pilates’ effectively. This requires all of the above and a well-conditioned body. Controlled movements also improve the efficiency of the neuro-muscular system.
Thus it becomes essential to perform Pilates’ under the guidance of an expert Instructor and also get one self flexible and strong enough to perform them!
Pilates’ Mania!
Everywhere you turn these days, there are Pilates’ classes and batches coming up, claiming a multitude of benefits of following such a program.
Lets see a few details about Pilates’ –
o Pilates’ is a technique of muscle training, named after its founder Joseph Pilates, a gymnast.
o The underlying idea is to use the existing correlation between the mind and the body (namely muscles) to effectively work the latter. Most of the usual strength exercises do not emphasize enough on the importance of ‘mind’ to control the movements.
And it is a well-established fact that the mind, does indeed control the body and hence isolated approaches to Mind and Body are less effective than integrated approaches, such as all the core-training methods.
o The primary focus is on the postural muscles, mainly the core (front and back) muscles which help maintain the posture of the body, in activities of daily living and which are also prone to imbalances due to un-healthy lifestyles.
o All the techniques place great importance on getting the spinal alignment right, prior to starting any movement. This is a very fundamentally important aspect of Pilates’ training.
o Another very important part is that all movements are to be performed in ways which are highly controlled and ‘flowing’, rather than abrupt, jerky movements.
o Also, another very important area of focus is the breathing, in relation to the movements and the rhythm in which the movements are performed.
o The best feature of Pilates’ is that it does not need sophisticated equipments for getting the best out of it. There are many Pilates’ exercises that use equipments and props, but a simple mat can also be sufficient to get a good Pilates’ workout. Hence it is also possible to do it at home or when you are travelling, and can’t be regular at the gym.
o However, from the points above, it is very clear that Pilates’ is an advanced workout, requiring precise technique, control and awareness. Hence it may be a little difficult to beginners and intermediate exercisers to get the best out of it. Needless to say, it is just a matter of getting well-conditioned and then use Pilates’ as a progression tool.
Lets see a few details about Pilates’ –
o Pilates’ is a technique of muscle training, named after its founder Joseph Pilates, a gymnast.
o The underlying idea is to use the existing correlation between the mind and the body (namely muscles) to effectively work the latter. Most of the usual strength exercises do not emphasize enough on the importance of ‘mind’ to control the movements.
And it is a well-established fact that the mind, does indeed control the body and hence isolated approaches to Mind and Body are less effective than integrated approaches, such as all the core-training methods.
o The primary focus is on the postural muscles, mainly the core (front and back) muscles which help maintain the posture of the body, in activities of daily living and which are also prone to imbalances due to un-healthy lifestyles.
o All the techniques place great importance on getting the spinal alignment right, prior to starting any movement. This is a very fundamentally important aspect of Pilates’ training.
o Another very important part is that all movements are to be performed in ways which are highly controlled and ‘flowing’, rather than abrupt, jerky movements.
o Also, another very important area of focus is the breathing, in relation to the movements and the rhythm in which the movements are performed.
o The best feature of Pilates’ is that it does not need sophisticated equipments for getting the best out of it. There are many Pilates’ exercises that use equipments and props, but a simple mat can also be sufficient to get a good Pilates’ workout. Hence it is also possible to do it at home or when you are travelling, and can’t be regular at the gym.
o However, from the points above, it is very clear that Pilates’ is an advanced workout, requiring precise technique, control and awareness. Hence it may be a little difficult to beginners and intermediate exercisers to get the best out of it. Needless to say, it is just a matter of getting well-conditioned and then use Pilates’ as a progression tool.
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