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Pilates Tips for Beginners

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Pilates Tips for Beginners

Pilates is one of the most effective ways of building a strong and healthy body, without the potential risks of damage from high-impact activities like aerobic exercise, and even circuit training. It’s a gentle but challenging exercise system that focuses on building strength through control. Originally called “Contrology,” which means “The study of control”, Pilates is an excellent choice for almost anyone wanting to develop their physical strength, health and fitness. As the word Contrology suggests, the most important focus in Pilates is control, and it is developing the ability to control your body that leads to the results.

There are a few important points to bear in mind for beginners, who are just starting out in this practice.

Probably the most important thing to remember when practicing beginning Pilates is that it is not to be done at speed. The slow, deliberate pace focusing on control is where the benefits lie. Developing and strengthening core muscles relies on the slow, deliberate controlled performance of the exercises. As you’re going through the exercises, the slower you go, the more control you need, and therefore the more you use the stabilizing muscles. Control should be your primary focus.

Keeping your chin up during the exercises will help to avoid neck tension. One of the most common mistakes made¬†when beginning Pilates¬†is performing stretches with their chin jutting out. An easy guide is to keep your chin pointing down. Imagine you’re holding a ball between your chin and chest, and that will give you a good idea of the correct position for your chin. Apart from making sure you don’t get tension in your neck, this also helps to keep your spine in the correct position. It may be difficult to hold that chin position when you first start, only because your abs haven’t strengthened yet, but the more you do it, the stronger they’ll get, and the easier it will be to keep that position.

Along with keeping your chin in position, it’s important to focus on keeping your shoulders down. Shoulders have a way of sneaking up to our ears without our realising it, so you’ll need to practice really being aware of the position of your shoulders to begin with, until you develop the new habit of keeping them down. When your shoulders are hunched, you may find, like with the jutting chin, you have neck tension, and tension in your upper body. Once you become more aware of your shoulders (not only in Pilates, but in your day-to-day life as well), you’ll be able to correct your posture by gently relaxing and lowering them. The more you do this, the sooner it will become your natural posture.

When working on your abs, make sure you’re not just addressing the surface. You need to get to the deep abs, and make those work. If you’re focused on your deep abs, and working those, the other three layers of ab muscles will work with them. A tip for engaging your deep abs is to focus on them during each exhale, pulling them right up towards your spine. This is very important to make sure you get the result you want – a flat, strong set of abs. If you don’t focus on working the deep abs, pulling them in to your spine, and you’re only working on the top layer, you run the risk of developing your abs to pull away from your spine instead.

For most beginners, one of the challenges of Pilates is keeping the lower back rounded when doing exercises that require them to lie on their back. Keeping the lower vertebrae in contact with the mat is vital for getting the most out of the exercises, and strengthening the abs effectively. And, most importantly, keeping your lower back rounded helps to protect it. While lying on your back, scoop your lower abs, as you round your back to make sure that all of your lower vertebrae are on the mat.

These tips for Pilates for beginners will help you to get the most out of your Pilates safely. Along with the physical tips, you’ll find that creating a mental picture of what is happening in your body, as you go through each exercise will make the exercises easier, as well as improve your results.

To find out more information about beginner Pilates and other Pilates related information, take a look at the Facebook – Pilatespal.com page.


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Fitness

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Ok, so you just got done reading the latest monthly issue of your most prized fitness and health magazine about the newest and latest exercise program and you’re more confused than ever on what’s the best way to Get in Shape, Build Muscle and Burn Fat for Life.

What really is the best and most efficient form of exercise for Maximum Results?

* More weight or less weight?
* More reps or fewer reps?
* Higher intensity or lower intensity?
* More cardio than resistance training?
* More resistance training than cardio?
* Machines or free weights?
* Train every day or once a week?

How do I go from Flab to Fab in Only 15 Minutes a Day?

What is really the most effective, efficient and RESULTS driven form of personal fitness training that’s going to give YOU the biggest and best return on your invested fitness time?

The Personal Fitness Training landscape has become so overwhelming and so confusing that most people end up doing the same fitness routine over and over again because they just don’t know what else to do to find the best fitness solution.

So how can you Burn Fat, Build Muscle and Lose Weight to get the Perfect Fitness Body for Life in the least amount of time?

So, are you that busy Executive with little time between your corporate meetings and challenged with long workdays?

So, are you a stay at home mom trying to keep up with managing your hectic daily schedule while taking care of your kids and your spouse with very little time to exercise?

So, are you getting diminishing returns on your current fitness training program?

Then Learn How to Go from Flab to Fab in Only 15 minutes a Day…

In working with my existing personal fitness clients at www.MyHomePersonalTrainer.com , I have learned some of the most common but correctable mistakes a lot of men and women make in trying to support their long term fitness and health goals.

1. Too much machine work A lot of women and men train using too often just their preferred machines, which limits their range of motion and does not work their muscles in an efficient and effective manner. Ultimately this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.

2. Not lifting enough weight A lot of women do not lift enough weights to engage their muscles for long-term muscle growth.

3. Working only half of your body A lot of men focus too much on just their upper body and end up generally training their chest and arms, thus making their body parts look very unbalanced and disproportionate to each other.

4. Too many reps A lot of women do too many reps per set, once again not allowing their muscles the opportunity to grow and develop so that they can change their muscle/fat body composition.

5. Overtraining The benefits of resistance training, unlike cardiovascular work, come after the training is over. Sometimes people think more is better and in resistance training that’s not always the case.

6. Not fueling their bodies for training Both before and after training. Your body is an engine that must be fed with high octane, good quality fuel to maximize your fitness results. Starving yourself before or after a fitness training workout limits your capacity to perform at peak levels

7. Training the same way Any fitness training program that’s more than 4-6 weeks won’t only get stale for you, but will provide you diminishing long term fitness results.

8. Cardio before weights Wearing yourself down prior to your resistance training workout with cardio can only reduce your opportunity to get the best possible training session

9. Steady as she goes A massive mistake is keeping your fitness training pace always in moderate mode. Incorporating High Intensity Training is the way to keep it fresh, fast, and effective.

10. Cardio, cardio and more cardio Burning fat is a good thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.

The secret in developing the Perfect Personal Fitness Training Program begins with the following Flab to Fab Personal Fitness Training Tips.

1. Focus on the Four Major Muscles Groups Stay away from Isolation Exercises. Burn fat and build muscle when working those Major Large Muscle Groups more often.
1. Legs Squat
2. Chest Chest Press
3. Back Bent Over Rows
4. Shoulders Overhead Press

Perform Compound Exercises (Multi Joint movements) Working multi-joints at the same time provides maximum benefit to your muscles,

1. Legs Lunge or Squat (Hip and Knee Joint)
2. Chest Chest Press (Shoulder and Elbow Joint)
3. Back Bent Over Row (Shoulder and Elbow Joint)
4. Shoulders Overhead Press (Shoulder and Elbow Joint)

Perform Supersets No Rest Between 2 Exercises. Working more than one muscle with no break provides and efficient and effective workout.

1. Work opposing Muscle Groups
1. Chest then Back
2. Work alternating between Upper and Lower Body
1. Chest then Legs

Perform Circuit Training No Rest through your entire workout. Circuit Set Training turns your Fitness Training into High Intensity Resistance Training.

1. Train for maximum gain by performing all your exercises with no break

5. Build your Fitness Training with Value and Flexibility in Mind A Great Fitness Value with Outstanding Fitness Benefits.
1. Train with a quality Stability ball.
2. Train with Dumbbells while at home or at the gym.
3. Train with Exercise Bands while traveling on the road for work or vacation.

http://www.myhomepersonaltrainer.com/resources/flabToFab15MinuteADayFitnessSolution.htm to view an example workout of our Flab to Fab 15 Minute a Day Fitness Training Plan. In sum reach your Personal Fitness goals with long-term success, using a proven effective, efficient and Results driven personal fitness plan. Go from Flab to Fab in Only 15 minutes a Day.

Robert Adams is a nationally certified personal trainer , Fitness Coach and also the Head Fitness Expert for www.MyHomePersonalTrainer.com , where he supports fitness clients in Building Muscle, Burning Fat and Losing Weight to Build the Body of their dreams.
MyHomePersonalTrainer.com also taps into its Online Fitness Training website technology to help their online clients Reach Fitness Results with Maximum Benefit in Minimum Training Time.


Health

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Your mental health is an amazing part of what makes you as a person. Personal development is a way of life that effects your mind, actions, and how you treat others around you. It plays a vital role on your over-all well being and the relationships around you. Often times, we get so caught up in the physical aspects of what’s on the outside and forget to take care of the inside. Exercising our brain consciously and subconsciously is an important feature when improving one’s life and creating a healthy state of mind as we age. When a person is depressed, stressed, tired, and frustrated it effects everything we do as well as the people closest to us. I remember someone telling me in a depressed state, that she couldn’t even watch television because she did not want to watch the living. When I get down, I often think of that comment and it reminds me of a place I don’t ever want t• be. Isolating yourself for others could turn into something very dangerous and unfortunately help will only start with one person. YOU! Although there is a laundry list of books and professional help, also recommended, but if this article gives you a jump start to just get you slightly motivated to move forward, then moving an inch is greater than lying still.

Depression and anxiety will use every good power that you have against you. Keep in mind that the most talented individual would not get anywhere without persistence. Persistence and determination are the first steps to controlling your thoughts and feelings. Many medications can trigger depression, make sure to consult with your doctor to see if this has any effects on the way you are feeling.

Studies indicate that the most common reason for depression is the lack of interests and activities. When improving your personal life, interests and activities are vital in mental health, self esteem and happiness. Although this does not help much when fighting boredom, or other problems but you can best improve your mental health by practicing many of them until you do well. When you are depressed it easy to forget all of the things we liked to do. Motivation can help us overcome trying something new or remembering exactly what made us happy. Asking friends and family to help motivate me is a tool that I use when I’m in the need of a little push. Reward yourself when accomplishing tasks, such as getting the laundry done before watching your prized television show.

Negative thinking also plays a major role in depression. The happiest of people experience the same pain, suffering and sorrows, just like a person depressed. To accept troubles gracefully and keeping a positive attitude is where you’ll find how some people cope with things on a different level. Ask yourself, are your expectations realistic? Accepting a situation for what it is can eliminate your negative feelings. Taking action for your own negative ways of thinking and turning those thoughts positive means that you are motivating yourself to change. Tackle what is bothering you, and take a bad situation and turn it into something good. A little humor helps my situation from time to time, meaning laughter does a great deal for our mind and body. Try not to constantly worry about being happy. Developing interests, activities, friendships and learning how to cope with the emotional pain will conquer your personal problems and further solve your thinking habits. Doing this will get you on the road of happiness, as long as you put forth the effort.

Pilates

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Pilates is a technique of exercising devised by Joseph Pilates, a German National who as a frail child turned to exercise to strengthen his body. When he introduced the technique to USA, I t instantly became a favorite among the dancers, who needed flexibility without bulking the muscles. And from there, the exercise grew to generally everyone who wants a low intensity workout. The benefits if a Pilates class is endless, not only does it help tone your body, it also helps your mind, kind of like yoga, but Pilates is most popular for its application to rehabilitation as well as to those people that are becoming weak with aging.

Pilates and Pilates classes have been done for over 90 years since its introduction in the 1910’s and the benefits have been manifesting themselves since then. Here are a few of the benefits you’ll get when you take a Pilates class.

Improvement in Flexibility

A Pilates class improves your flexibility; it focuses on stretching after all. With every day starting to get something like a picture, nobody moving, stretching is very essential to help tone your body. Because we tend not to move so much, the muscles become stiff restricting muscle movement. Pilates Classes help with flexibility by stretching your muscles, and for all those who does gym work or weights, stretching also help avoid injuries.

Better Posture

Most of the time, we only do exercises that focus on certain muscles, the abs the arms the legs, this makes some parts developed and some slightly lagging behind. A Pilates class helps you exercise all of your body parts and it can correct all the imbalances that you may find in your body. The core muscle groups, the pelvis abdomen and buttocks, are being exercise more often giving making the body more symmetrical and aligned. Pilates classes essentially strengthen your muscles and lengthens it as well which improves your body shape as well as your posture. And with stretching exercises, it also makes your muscle elastic.

Stress Management

Stress is probably one of the most observable cons of modern day living, Pilates classes improves the body as well as the mind to help it cope with stress , it focuses your mind while doing relaxing breathing exercises, which relaxes the body and eases stress.

Mind

One other benefits of a Pilates Class is the overall mental wellness that it provides. By breathing correctly, you improve blood supply and flow to the brain. With the improve circulation, toxins that are in the body gets released, giving the brain more, for the lack of a better word, breathing room” giving you a sounder, more alert mind.

Develops you core

The body’s core, is one of the main focuses of a Pilates class, simply because since it is the core muscles of your body, (near the spine and the lower pelvis) it facilitates movement and carries most of parts of the body, a stronger core means as stronger body.

Better motion

Pilates classes, unlike yoga, improve motion and make it, smoother to move from one position to another. By working many muscle groups at once in a continuous motion, the muscles get used to working together, making the pattern smother, and less strenuous. This smoother movement helps you avoid injuries as well as good posture.