Pilates During Pregnancy?

Feb | Leave a Comment

Keeping active while pregnant offers many benefits. Not only will it help keep your weight under control but it can also make the delivery process go much smoother. Women who exercise during the months leading up to the birth of their baby feel better and have stronger muscle tone which can really help during a difficult and long delivery. One way to stay in shape without hurting the baby is to do a series of Pilates during pregnancy exercises.

This form of exercise has shot onto the work out scene in recent years. Many people who are long time fans of yoga swear by the benefits of Pilates exercise. It consists of a series of moves that help to define your muscle tone and also strengthen your body. Pilates pregnancy exercises are designed specifically for women who are expecting.

Many cities have fitness centers where you can go to engage in all types of physical activities. You’ll often find Pilates exercise equipment there along with classes focused on this effective work out regime. For a woman who is pregnant she first needs to discuss with her doctor how Pilates exercise can benefit her. If the physician feels it’s a good idea, then it’s a great idea to take a Pilates pregnancy exercise class.

If you’ve never been physically active before, your pregnancy is an ideal time to start. Women with small children will tell you that you need all the energy you can muster once the baby arrives. Doing Pilates pregnancy exercises will help with that and because it’s such a gentle form of exercise you’ll be more inclined to continue with it even after delivery.

As your pregnancy progresses you’ll notice definite changes in your body; all a sign of the life growing within you. Your belly will start to expand, your hips will soften and your breasts will swell. With this comes added weight and it’s essential to be mindful of that during the course of your pregnancy. Although many women are inclined to follow the old adage of eating for two, this usually only results in additional post pregnancy weight that needs to be shed.

It’s much easier to be prudent about what you are eating for the nine months before the baby’s arrival. A healthy diet combined with regular Pilates pregnancy exercises will help keep your weight where it needs to be and will make it much easier to get back into your pre-baby clothing. After all, even moms want to look great.

Pilates Exercise Program

Jan | Leave a Comment

Thinking about trying a Pilates exercise program this year? Here are some quick facts that will help you out. The Pilates exercise program is one of the best known and popular exercise programs in the United States today, enjoying a huge following of people in a range of ages. The Pilates method was developed in the 1920’s by a man named Joseph Pilates.

His exercise method was originally used to physically rehabilitate prisoners of war, with startling success. Further studies showed that his methods benefited anyone desirous of attaining a fit body. Athletes and dancers, more prone to injuries of the body, find these exercises enable them to stay fit without stressing injured knees or arthritic conditions.

Only a few short years ago, the Pilates exercise program was practiced by a select few of continuing generations of Pilates devotees. When ergonomics met science in the forum of exercise programs, there was an explosion in the popularity of the program. Post-pregnancy moms, seniors, athletes, dancers, ordinary fitness seekers and physical therapy patients find the Pilates exercise program to be highly adaptable to their individual needs.

What distinguishes the Pilates exercise program is its emphasis on an integrated balance of “core strength”, flexibility, suppleness of muscle tissue, and a mental awareness of body movement. People participating in a Pilates exercise program typically gain a highly toned body, fluid in movement, yet strong, with a leaner appearance.

If you join a Pilates exercise program, you’ll be taught the six principles of Pilates’ methodology. These six principles are centering, control, flow, precision, concentration and breathing. Pilates exercise programs echo similar disciplines, such as yoga and tai-chi in slow controlled movements, yielding big results. Unlike the old gym class exercise programs requiring strenuous workouts and exhausting repetitions, the Pilates exercise program relies on quality of movement rather than repetition. Surprisingly, less expenditure of effort on the participants’ part often results in fantastic results in a much shorter time frame.

The centerpiece of any Pilates program is that of core strength. Core strength development focuses on the abdomen. Interestingly, there is a correlation between the Pilates concept and that of the chakras of yoga and meditative disciplines. If the core strength of your body is solid, the rest follows. Core strength, as defined by Pilates, enables your body to relieve tension, resulting in free, strong and graceful motions with little expenditure of effort.

Development of the signature core strength of a Pilates exercise program eventually results in a stabilization of your torso, considered to be key to free mobility without pain or effort, followed by mastery of the entire body, toned and fit.

The Pilates exercise program may be contrasted to weight lifting programs, where arms, legs and abdomens are “buffed up” while neglecting the remainder of body and spirit.

While running or swimming provide a whole body workout, they do not address the centered and emotional focus of a Pilates exercise program. If you’re looking to get fit, you owe it to yourself to look into Pilates programs.

Ab Exercises To Shape Your Tummy This New Year

Jan | Leave a Comment

Since it’s the beginning of the New Year, it is not uncommon to hear people proclaiming, “I need to lose weight” or “I need to get in shape,” or the all familiar, “I need to get rid of this tummy!” But in our generation where people are focused on appearances and health, the New Year is not the only time we hear that. One thing that men and women both crave is flat bellies. If you’re one of those people that are yearning for the coveted six-pack, then you need to learn about ab exercises.

With our often sedentary lifestyles, it’s no wonder that many of us have just a tad too much fat in the abdominal area. Maybe you’ve just had a baby, and baby stretched that tummy out good! Perhaps you’ve recently lost a lot of weight, but find that stubborn belly fat just won’t go away. Don’t feel discouraged. Abdominal exercise will melt that fat away with just a half hour of effort on your part each day. You don’t need special equipment and all can be accomplished while listening to music or watching TV.

The first recommended abdominal exercise is the old-fashioned sit-up. You may remember doing this in school in gym class. Sit-ups work. If it’s been a while, you may want to start with the “sissy” sit-ups.

This easier sit-up starts with lying on your back on the floor, with knees bent and feet flat on the floor. Clasp your hands together, behind your neck with elbows facing out. Keeping your feet flat on the floor, pull your upper body up, bringing your elbows forward in front of your face and touch your knees with your elbows. Return to the lying down position and repeat. When beginning your program, start with 25 sit-ups, increasing the number by 5 every other day. When you can do 50 easily, you’re ready for the harder style of sit-ups.

The harder type of sit-up goes like this: Lie down on the floor on your back, legs extended and heels touching the floor. Your arms should be extended behind you with the backs of your hands touching the floor. Placing your hands together, pull yourself up and extend your hands until they touch your toes. Yikes,that is hard! Persevere. Shoot for 25 of these sit-ups per session. Increase by 5 every other day, progressing to 50 as you get stronger. By this time, you’ll be seeing real results. The sit-up is the abdominal exercise without equal.

Another good abdominal exercise is the toe-touch. Stand with your feet together and arms at your sides. Bend from the waist and touch your toes, repeating 25 times. As you progress, try to touch the palms of your hands to the floor in front of your feet. You can eventually progress to 50 per session.

Yet another abdominal exercise to quickly trim belly fat is this: begin in a standing position with your arms at your sides and back straight. Raise your right arm over your head while sliding your left arm straight down your left leg. Reach with your right arm, extending your right hand over your head as though trying to touch your left shoulder. Use a bouncing motion, trying three times to touch your left shoulder, all the while keeping your back straight. Reverse arms and repeat. Begin with 15 repetitions and work up to 25.

If you do these abdominal exercises faithfully, you’ll be looking good in a month’s time.

Get A Personal Trainer This Year?

Jan | Leave a Comment

The best way to get fit and keep fit is to have one to one sessions with a personal trainer. They are much in demand these days, employed by celebrities such as Oprah Winfrey, Tom Cruise, Madonna and Britney Spears. However, they are not just for the stars. Many people use their services for different reasons.

People who have demanding jobs may not have time to go to the gym and the personal trainer often will train a client in their own home at their convenience. Not everyone enjoys the experience of a gym and prefers to work out in their own surroundings. However, for people who like the gym environment, some trainers have their own gym to invite clients to.

The first step is for an experienced professional to assess the needs of the client and find out their health status. It is important to work with someone who has the proper qualifications and accreditation. From the initial assessment, the trainer will test general fitness and cardiovascular endurance and then go on to design an individual exercise routine, tailored to the goal that the client has set out. Some people want to achieve weight loss or gain muscle and toning. Some may want to improve stamina or flexibility.

Some clients bring specific goals in addition to wanting to maintain general fitness levels. Many athletes work with a personal trainer and they may want to improve speed or power. There are exercise regimes aimed at rehabilitation after sports injuries and some massage may be required. Pre or post-natal training is another option.

Some trainers like to work with machines and some prefer not to, only using free weights. Whatever the methods used, the trainer will work on different parts of the body. Typical exercises include squats, step-ups, bench presses and lat pulls. When equipment is used, it is likely to be weights, steps, a rowing machine, treadmill, exercise bike, skipping rope or punchbag.

Keeping fit is a matter of self discipline but it can be easier said than done. Having a routine is the best way to approach it but it can be hard, even then. A personal trainer is not just there to provide the necessary knowledge but to motivate the client and give them support. Sometimes, the body just doesn’t feel like doing anything and that’s when personal trainers are worth their weight in gold. It could become one of the most significant relationships in a person’s life.

Walking for Weight Loss Works

Dec | 1 Comment

Take up walking for weight loss as a pleasurable, effective adjunct to your diet plan

Anyone who wants to lose weight knows that exercise goes hand in hand with your goal. Sure, you can lose weight strictly by dieting and cutting your calories. However, if you don’t incorporate a regular exercise program into your diet plan, by the time you’ve lost the pounds, you’ll surely notice an unsightly lack of tone in a variety of places. Arms, legs and your waistline will be smaller, but skin hanging off your body in a wrinkly mess is not what you want. Without exercise, it will also take longer to reach your goal. You’ll also lose out on the benefits to your cardiovascular system.

So many dieters are adverse to the idea of exercise. Even though you may realize that a sedentary lifestyle contributed to your weight gain, you shouldn’t think of exercise as a torment. It’s easy to make excuses for why you can’t take up some form of exercise. You don’t have time. You don’t like workouts. On and on. Walking for weight loss can work for any dieter.

Did you know that walking for just 15 minutes, twice a day, can burn 400-500 calories and provide significant health benefits, particularly with your cardiovascular health? Not to mention that you’ll be toning muscles all along the way. Weight loss experts generally agree that walking for weight loss, just 4-5 days a week, provides you all of these health benefits. This also means that your 1800 calorie diet is effectively now a 1300-1400 calorie diet. Walking for weight loss is a winner!

There are so many missed opportunities that will allow you to fulfill your exercise program. If you’ve been leading a sedentary lifestyle, you probably have just not given much thought to these opportunities. We are all so used to driving everywhere, but with the price of gas a current concern, it’s far easier and economical to take short walks, save some gas money and get into shape, all at the same time.

For example, let’s say you need a quart of milk from the corner store, just a couple of blocks away. Instead of driving, walk! Going to visit your neighbor, just a short distance away? Walk! Take the stairs at work, instead of the elevator. Drive to the park and take a 15-30 minute walk. While getting your exercise, you also have a chance to enjoy the scenery. Take your dog for a walk. Go to the mall and walk from one end to the other and back. You don’t need to spend money, just window shop if you like. If you’re accustomed to driving to pick the kids up from school, consider walking if it’s not far away. This is a good way to get them in the habit of walking, too.

It’s easy to see how there are dozens of opportunities for you to implement your walking for weight loss program. In fact, it’s a good idea to make a list of such activities. Don’t use inclement weather as an excuse. Just use an indoor venue, such as the mall, an art museum or a large city library.

Almost anyone can make use of the walking for weight loss concept. You can start out walking slowly, as necessary, and build up steam over a period of weeks. You’ll get in shape in no time and reach your weight loss goal in less time.

The Exercise Video DVD Workout

Dec | 1 Comment

There are many ways that you can workout. The question is not which is the best type, but rather, which one can you stick with for the long haul. Each type of exercise has benefits and downfalls, but those are not as important as you might think. You can try many things only to give up within weeks or even days because it is not something they are enjoying. One option is exercise video DVD, and that is something that anyone can try. Some may even stick with it.

You don’t have to stick with the same exercise video DVD if you don’t wish to, but you can find four or five of them that you really like. When you do that, you know you have some that you can do without feeling as if you are bored and stuck in a rut, and you can then switch them up. Some find only one exercise video DVD, and that is all that they use, but that can backfire in the long run. Find one style that you like and see if you can find at least five that fit the bill but offer some variety.

There are different types of exercise video DVD you can go with. You can try to see what is pleasing to the mind before you try them. There are your standard aerobics types of DVD that you can try, and if you have done those in the past and liked them, that might be what you want to try first. You can also find an exercise video DVD that has dance moves. These are done for many different types of dance. Some prefer this as they feel as if they are learning to dance and not just doing the same old exercise routines.

The are special or trendy exercise video DVD series that you can use as well, but don’t get them just because they are trendy and everyone you know is using them. You should really take a moment and look at what is involved to see if that might be appealing to you. If not, they are just going to collect dust along with some of the other things you have gotten for exercise but never used. If you think about activities that you love to do, you can then think if that particular exercise video DVD is one that you want love to do.

When choosing your new exercise video DVD collection, you can try a few out first by going somewhere to get a free preview, or you can buy cheap on eBay. Once you know what you like, you can see what you can find online both new and used. You may even want to sell your old sets of video exercises online so that you can then use that money to get the ones that you know you really like and are going to use longer than for just a few days or weeks. You will be glad that you did.

Weight Training Programs for Losing Weight

Oct | Leave a Comment

Losing weight is something that some people try to do once in a while. Some are naturally thin and never have a problem with this no matter how much they eat, but not everyone is that lucky. Those that are overweight are that way for very personal reasons, and those reasons are just as varied as they are. When trying to lose weight, eating less is always a good idea, but exercise is also a key ingredient to success. On top of that, weight training programs can help ensure that the weight is going to stay off.

The exercise that someone needs to do to get off extra calories is called cardio. However, that does not do the entire trick when it comes to weight loss. Cardio includes things like running, walking, sports, aerobics, and most exercise machines. They take the weight off, but they do not replace muscle. Dieters often lose muscle, and they need weight training programs to help them get that back, and to build up even more for their long-term health.

Weight training programs will prevent as much muscle loss as possible, and will also replace any that was lost. It also builds more, which means you are going to burn more calories with the same effort as you were using before. Muscle also helps the body turn lean, and will make it work more efficiently. You may hear that muscle weighs more than fat, but that is not true. A pound is a pound. However, a pound of muscle takes up less space than a pound of fat. That is the way it should be remembered.

That being said, you can see why weight training programs are just as important as adding cardio workouts to your lifestyle. The good news about weight training is that this is not something that you have to do each and every day. You can do it two or three times a week to have great benefits. You can work on your weight training programs on the same days that you do your cardio, or you can do a different workout each day. Do what works best for you.

You can always go out and get what you need to do your weight training programs at home, but you should know what you are doing. Ask for specifics when you buy and do some research to see what you should do first to ease your way into a good weight training routine. You can also go to your local gym to get both cardio and weight training programs in the same spot. If you can afford it, start out with a personal trainer until you are sure about what you are doing and can do it on your own. To your continued good health!

Is There A Best Way To Lose Abdominal Weight?

Sep | Leave a Comment

Unless you’re one of those lucky individuals who gain or lose weight in an evenly distributed pattern, chances are that your tummy is one of the first places excess fat shows up. When you gain weight, it goes straight to your tummy, with devastating results on your wardrobe choices. So what can you do? If you go on a stringent diet, you may end up with reduced overall weight and a still protruding tummy. What a bummer! So you may well wonder, what’s the best way to lose abdominal weight? Here are five ways to make it happen.

People who pack the weight on their stomach may be genetically inclined to do so. It may also be the result of too many beers or an excessive love of fatty foods. Examine your lifestyle and family characteristics to decide where the most likely culprit lies. This analysis may be key to your ticket on the best way to lose abdominal weight.

Are you a couch potato at heart? When looking for the best way to lose abdominal weight, you’ve got to take an unbiased look at how those unwanted pounds land on your tummy. If you don’t move around much, exercise little and are inherently inclined towards a lazy day, it should come as no surprise taht the piper exacts his price on your belly. Make a commitment to change your habits. Instead of manipulating the remote, get out and talk a brisk walk. This single effort will produce results in your objective.

Vigorous exercise is a time tested method in weight reduction programs. When you zero in on strategies designed to be the best way to lose abdominal weight, think sit-ups. Yes, the old-fashioned sit-up will melt fat and pounds away. You just need to be diligent.

Excess abdominal fat may also be laid at the door of your dietary habits. Almost everyone loves french fries and candy, but at what cost? This brand of calories typically goes straight to your abdomen. Modify your diet and see your tummy shrink. A bag of unbuttered popcorn has few calories and is a satisfying treat.

In the long term, the best way to lose abdominal weight is a rigorous exercise program combined with a diet low in calories and packed with nutrition. Once you’ve implemented a daily program that includes sit-ups, done at every opportunity, along with necessary lifestyle changes, your tummy fat will shrink. You may even develop those sought-after six-pack abs.

Your best way to lose abdominal weight is within your reach. Go for it!

Muay Thai or Kick Boxing For Fun, Fitness, and Self-Esteem

Jun | Leave a Comment

If your kid is troubled, or has problems with self confidence, getting him a boxing lesson or two might help. I know, you think it is a paradox and it is; getting some kid who’s scared of his own shadow in to a boxing lesson will just end up traumatizing him, while getting some kid who’s already a bit of a bully into his boxing lesson will just make him worse. That’s what you’re probably thinking, but your wrong. Getting your kid into any kind of martial arts lesson, be it boxing lessons, Muay Thai (better known as kick boxing), or one of the less combative fighting arts, will do wonders for his discipline and self esteem. However, unlike most Karate or Kung-Fu classes, taking Muay Thai lessons will have the added advantage of letting your child get out his aggression in actual physical combat, while at the same time improving his self-defense skills.

Many people hesitate before letting their kid take a Muay Thai kick boxing lesson. No one wants little Johnny to get pummeled in the ring, and everyone knows about the well-publicized risks of kick boxing. There is brain damage, broken bones, and all other types of trouble to contend with if you are being pummeled. But Muay Thai teachers take all these safety factors into account with adequate safeguards. Instead of boxing like you see it on HBO with their head totally exposed, teenagers taking a kick boxing lesson have the full Olympic headgear which prevents concussions and other serious blunt force trauma. Although it is true that they will get knocked around a bit, and even have the occasional black eye, the risks of kick boxing are no greater than those of, say, football. And unlike football, kick boxing doesn’t wear out and destroy your knees and hips in the long run, or carry a serious risk of spinal injury.

But before I could convince my son to take lessons, I had to try it out for myself. Luckily, they had Muay Thai classes at my sports club. When I took my first Muay Thai kick boxing lesson, I was so scared that my knees were almost shaking, but I soon came to see how valuable and fun it was. Kick boxing lessons gave me a constructive way to channel all of my restless energy, and so I was able to have fun while learning the self defense that would give me strength and confidence. Not a month after my very first Muay Thai lesson, the gals at my club started to notice my improved confidence and physique. There has never been a more valuable activity for me than kick boxing lessons.

And oh, did I mention? — I also lost 7 pounds since I started my Muay Thai lessons. How’s that for fun, fitness, and self-esteem?

Does Walking To Lose Weight Really Work?

Mar | Leave a Comment

It Really is Possible to Lose Weight, If You Are Willing to Walk to Lose Weight

Most people today need to lose weight. Most of us have to consciously limit our eating. We also have to be careful about how much time we spend in front of our televisions. Most of us wish we could exercise more and occasionally do, for a few of the first few weeks after each resolution to exercise.

You may think that weight loss is a difficult science or some complex thing you must do. The reality is that all you have to do is burn more calories than you eat. The problem is that you need to eat enough to keep your body functioning optimally. In order to keep your body functioning optimally and lose weight, you need to exercise. If you make some simple improvements in what you eat and how much you exercise and stick to them, you will eventually lose the weight you want to lose. You do not need to go on crash diets or crash exercise programs, which you will only be able to stick to for a short period anyways. All you need to do is make a few better food choices and walk to lose weight. Doing the two of these will keep you healthy at the same time.

You’re not alone if you don’t like to exercise every day. Even if you are one of those who would go so far as to claim that watching other people exercise and workout makes you tired, you are not alone. Many people think all of this is necessary to achieve weight loss. However, the truth is you can walk to lose weight. It is much gentler on your body and a lot easier to sustain consistently for a healthy weight the rest of your life.

If you are able-bodied, you probably walk daily now. What you probably aren’t doing is a more sustained, fast-paced walk. You need to walk briskly for 20 to 60 minutes daily. If you have a nice place in nature to walk, that will be great. If you live in the tundra, go to the mall and walk briskly. You should feel invigorated each time you walk after a few weeks of walking. You will be surprised just at how much more alert you feel each day after you walk. Best of all, you don’t have to join an expensive gym or buy expensive exercise equipment.

How to Walk to Lose Weight

Start by buying some high quality shoes that provide you with comfort and support. You will be putting about 50 miles of wear on your shoes monthly. It all adds up when you are walking regularly. You want to feel better after your walk than you felt before your walk, so don’t neglect your feet as they take you from start to finish. If you are a person who blisters easily, you will also want some thick, comfortable socks to wear.

The rest of your clothing should be loose and comfortable. You want to feel completely relaxed and moving freely throughout your walk. After all, you wouldn’t want to put any restrictions on your enjoyment of the experience. In fact, for extra enjoyment you ought to bring some friends along with you. Make yourself responsible to your friends as you walk each day, so that you will have to go out and exercise even when you don’t feel like going for a walk to lose weight. Just don’t make the cellphone your source of talking to friends while you walk. It will lead you to be inconsistent about your walking.

As mentioned, you want to walk briskly. But you don’t have to walk so fast that you pant. You should still find your walk enjoyable. You need to walk fast enough for the exercise benefits without walking so fast that you don’t enjoy the walk to lose weight.

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