Pilates is a body conditioning method that works in a different way to other fitness techniques. It targets the deep postural muscles, by building strength from the inside out. Pilates rebalances the body by bringing it into correct alignment. The approach is slow and controlled, giving long term results.
Pilates is suitable for anyone, from the first time exercisers to Olympic sports people, helping re-shape your body, improving your posture and relieving stress and tension. It is particularly recommended by medical specialist for any one with back problems and is also an ideal regime for injury rehabilitation.
At Nosara Wellness we take exercise seriously. We know the benefits of proper exercise, but we also know the pitfalls of unsupervised, haphazard efforts. Our Pilates courses will give you a real understanding of the concepts behind this unique form of exercise. Our group classes will allow you to develop your proficiency in a controlled environment.
We recommend to begin with a one-to-one private session. Pilates offers both mental and physical training and this first private session allows the instructor to explain the basics in full, and to prepare you for mat work classes.
"The goals of therapeutic rehabilitation are similar to those of Pilates. Restored muscle function, balance, and range of motion are among the many shared objectives of these two movement-based therapies.
Joseph Hubertus Pilates delevoped the Pilates method in Germany more than 85 years ago to overcome such physical maladies as asthma and rickets. Extremely concerned about the impact of technology on the spine posture and breathing he sampled from diverse movement regimens and therapies that included yoga, self defense, weight training and gymnastics to develop his method of consicous muscle control.
What is Pilates ? A unique method of body conditionning that combines muscle strengthening and lengthening with breathing to develop the core of the body and restore muscle balance to the musculoskeletal system.
The core refers to the muscles that span from the rib cage to the base of the pelvis.
Pilates breathing facilitates extremity motion and natural movements of the spine on inhalation and exhalation. It also helps prevent Valsalva, promotes relaxation and encourages concentration.
Fundamental Pilates exercises emphasize stability while advanced exercises build on stability to promote mobility, balance, coordination, and muscle stamina.
In recent years Pilates mat exercises have been introduced with equipment that includes stability balls, small balls, exercise bands and foam rollers.
People who perform Pilates exercises can apply the principles of core training to everyday movements of life, work, and athletics.
Benefits of Pilates :
From "Pilates for Rehab, a guidebook to integrating Pilates in patient care", by Elizabeth Smith and Kristin Smith
I liked this article about the reason why people practice yoga. It explains some of the health benefits, but also how yoga can change your brain and really how in the end, Yoga is just a way to be in the present moment, to be mindful and open.
Read my new article for the Voice of Guanacaste : http://www.vozdeguanacaste.com/en/articles/2014/01/15/how-get-back-shape-summer
With the New Year may come the resolution to get (back) in shape. It is a good resolution, but what can you do to ensure success and avoid the guilt or disappointment that goes with not carrying through with your resolution?
It takes about 6 weeks to ease yourself into an exercise routine. This is because when you stop exercising routinely your lungs lose elasticity and capacity, your blood volume decreases and your blood vessels shrink, causing your body to use oxygen less efficiently. With significantly less muscle to support your exercising joints, and smaller blood vessels delivering the ingredients for lubricating fluid to those joints, your knees, elbows, shoulders, wrists, ankles and hips can feel incredibly stressed when you try to suddenly push them back into a workout routine.
Here are some steps you can take to get back to your exercise routine, to start a new exercise program and to avoid soreness and injury:
Set yourself a goal: What is your ultimate specific goal? Is it to be able to run 5 miles several times per week or to compete in a marathon or a triathlon? Do you want to lose weight and improve posture?
Make a plan: Make time for your exercise routine and design a program that works with your schedule. Plan ahead and write out a specific– and consistent– schedule, and stick with it until it becomes a habit.
Make it fun: You should be enjoying your exercise. Motivate yourself with a specific goal in mind, exercise with a buddy and vary your workout
Take it easy: If you have stopped exercising for two months or more you will not be able to just force your body back into your regular routine. Pushing yourself can result in an injury, which will force you to again take time off.
To illustrate, if you used to run (and would like to get back to the same level you were at before taking a break from it) or would like to start running: for at least the first two weeks, run about three non consecutive days per week. Start your workout each time with a long warm-up phase of walking, increasing speed gradually. Avoid big inclines to start with. Then alternate one minute of slow running with four minutes of fast walking for about 30 minutes. Finish off with a 5-minute cool down of slow walking and end by stretching your leg muscles. After two weeks if the routine becomes easy, you can slowly and progressively increase the intensity and length of your workout.
If you want to get back to lifting weights: start with about half of the weight you used to be able to lift when you were in shape. Choose weight loads that you can lift for a set of 10 to 12 repetitions, but not more. Do not work the same muscles two days in a row, but allow them to rest. Increase the weight only when the exercise becomes easy. Start with one or two sets of each exercise and only increase to more after four to six weeks.
Finally remember to focus on the positive results of your new routine!
Exercising in hot sunny weather presents a set of challenges one has to take into account. For those coming from cold climates, it takes about two weeks for your body to acclimatize and be able to maintain a lower inner temperature and heart rate, therefore reducing the risk of dehydration. After two weeks, you will start to sweat sooner and your sweat will be more diluted than before, which is a good thing.
Sports involving running present more of a challenge as your blood needs to supply both your working muscles and your skin to cool your body down. With less blood available to the muscles, your heart rate will increase more than in a colder climate.
Here are eight tips to allow you to exercise in this hot environment in a safe way:
3. Try to exercise before 9 a.m. and after 3 p.m. and avoid midday for sure. Seek shade.
4. Increase workout intensity progressively to allow your body to get used to the heat.
5. Water sports such as body boarding, swimming and surfing are ideal since being in the water cools your body. However always use proper sun protection and rash guards when exercising in the water.
6. Walking barefoot in the sand at low tide also provides many health benefits. The contact between your skin and the ground, known as “earthing” or “grounding,” allows your body to receive free electrons, which are potent antioxidants and help fight inflammation in all systems of your body. However, walking barefoot in the sand is not recommended for people suffering from lower leg tendonitis (Achilles tendonitis) or plantar fasciitis, in which case wearing a good sneaker may be better.
7. Beware of heat stroke. Stop your workout immediately if you start feeling dizzy or nauseous and cool yourself off by running cold water over your forearms or using a spray bottle on your skin. You can also use an ice pack on your neck, armpits or groin area. Exercise with a partner for extra safety.
I encourage you to read the following brochure created by the American College of Sports Medicine, and updated by William Braun, Ph.D., and Gary Sforzo, Ph.D. This article explains the well known feeling of muscular pain usually occurring one or two days after a workout, called Delayed Onset Muscle Soreness. It also continues to explain that even though many people think, "no pain, no gain", it is NOT necessary to experience DOMS in order to increase muscle strength. However, DOMS is not something to worry about if the symptoms disappear within a few days. Should the pain be important, it is recommended to give the painful muscles a rest and go for a walk or a gentle swim to help loosen them up.
Click on the link to read the full article :
We believe in the Body’s wisdom and our goal is to provide you with services, instruction and ideas which will lead you to self responsible health and fitness.We are dedicated to help you increase your lifestyle and body awareness by offering professional health and fitness services at one of the most beautiful pristine beaches in the world.