Pilates Primer

December 19, 2013 by Leave a Comment

Have you tried pilates? It may be just the thing for you when you need a break!

Are you wondering what all the fuss over Pilates is about? Used traditionally by dancers for deep-body conditioning and injury rehabilitation, Pilates (pronounced Pi-lah-teez) is an 80-year-old exercise technique first developed by German immigrant Joseph Pilates. Only in the past decade has it migrated from its long-held position at the fringes of traditional fitness methods such as aerobics and weight training. Hollywood has been a key factor in turning the spotlight on Pilates, as numerous models and actresses pay homage to Pilates for their beautifully toned, fit bodies.

Focusing on the Core

The abdominal, hip and back muscles are often collectively referred to as the body’s core. Pilates exercises are designed to strengthen this core by developing pelvic stability and abdominal control. In addition, the exercises improve flexibility and joint mobility and build strength.

How can one exercise technique claim to do so much? The Reformer, a wooden contraption with various cables, pulleys, springs and sliding boards attached, lies at the foundation of Pilates. Primarily using one’s own body weight as resistance, participants are put through a series of progressive, range-of-motion exercises. Despite the appearance of this and several other equally unusual-looking devices, Pilates exercises are very low impact. Instructors, who typically work one-on-one or with small groups of two or three participants, offer reminders to engage the abdominals, the back, the upper legs and buttocks to stabilize the body’s core. Exercise sessions are designed according to individual flexibility and strength limitations.

Pilates exercises are not limited to specialized machines, however. In fact, many gyms across the country now offer Pilates mat-based classes that feature exercises that also stress the stabilization and strengthening of the back and abdominal muscles.

Connecting With Pilates

The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasize numerous repetitions in a single direction, Pilates exercises are performed with very few, but extremely precise, repetitions in several planes of motion.

What will all this focus and stabilization get you? Well, according to its adherents, Pilates can help you develop long, strong muscles, a flat stomach and a strong back, and improve posture. Of course, these changes are dependent upon other lifestyle factors, such as a well-balanced diet and regular aerobic exercise. (Though some may claim that Pilates is all you need to develop stamina and endurance as well, an additional cardiovascular component is advisable.)

An initial Pilates session typically includes a body assessment, which allows the instructor to pinpoint strength and flexibility weak spots. This is also the time to become familiar with Pilates’ unique breathing patterns, which don’t always follow the exhale-on-exertion pattern of traditional exercise. Sessions typically run 60 minutes, at a cost of $50 or more for private sessions, and $10 to $30 for group sessions. If you’re more comfortable exercising at home, there are numerous Pilates and Pilates-type videos currently available.

Several home versions of the Reformer also are currently available on the market. Whether you work out at a studio or on your living room floor, Pilates is an excellent way to challenge your muscles, improve flexibility and incorporate the mind/body element into one effective exercise session.

Additional Resources

American Council on Exercise—Pilates Mat Training by Shirley Archer: www.acefitness.org/acestore/p-290-pilates-mat-training.aspx
WebMD Video—Yoga Pilates Studies: www.webmd.com/video/yoga-pilates-studies

Selecting a Pilates Instructor

Finding a fitness instructor who is a good match for your goals and personality can be challenging. The Pilates Method Alliance suggests asking the following questions of any instructor with whom you are considering working.

Was the instructor trained through a comprehensive training program?
Did that training program require a written and practical test, lecture, observation, practice and apprentice hours?
How many total hours were spent in the training program? (The Pilates Method is a knowledge-based method of exercise and training. Time spent in certification training produces qualified teachers.)
Does the instructor have any other movement-related teaching experience?
How long has the instructor been teaching Pilates?
What is the instructor or studio’s philosophy and specialty? Are they able to handle special needs, injuries and rehabilitation?
Does the instructor or studio teach the full repertoire of Pilates on all types of apparatus?

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Reducing Workplace Stress

December 17, 2013 by Leave a Comment

Times can be tough and stressful, especially during the holiday season. Things pile up, but don’t fret! Here are some ways to manage your stress at work from ACE Fitness.

Do you have a demanding boss or difficult co-workers? Stacks of work to get done and not enough time? Everyone encounters job stress sooner or later — but that doesn’t make it easier. There are many aspects of your work environment that you have no control over — but you can take action to manage stress so that work doesn’t take a toll on your well-being.

Stress Matters

Workplace stress has been linked to serious health problems — including heart attack. Your body releases greater amounts of the hormone cortisol in response to stress — stimulating an increased appetite for high-fat, high-sugar foods, and increasing fat storage in the abdomen. A study of workers coping with corporate restructuring and layoffs revealed that chronic job stress led to weight gain. Not surprisingly, consumption of high-fat, high-calorie vending machine snacks went way up during the most stressful periods. Research also shows that intense job stress is an independent risk factor for high blood pressure at work, home, and even while sleeping.

Work Mindfully

Mindfulness is a way of zeroing in on the here and now instead of ruminating over the past, mulling over the future, or doing several things at once. Give your full attention to the task at hand, whether it’s a call, a meeting, or a project. Scrolling through your messages while on a phone conference may feel productive — but in the long run, multitasking will only add to your stress and drain your energy.

Be Nice

Get to know your co-workers by asking about their weekends, inviting their opinions, and eating lunch together. Collegial co-worker relationships make the workplace more pleasant for everyone —and studies even show that a positive outlook is contagious. Offer genuine compliments. Smile frequently — it’ll boost your mood and encourage those around you to lighten up.

Communicate Well

Miscommunication is the root of many workplace conflicts. Clarify details and expectations for every job task. Check for understanding if you’re the one dishing out assignments.

Annoying co-workers are best dealt with immediately and directly — or the behavior may get worse. If your co-worker distracts you with loud, lengthy personal calls, talk with her privately instead of just getting frustrated. If it continues, speak with your manager.

Shake It Off

You can let yourself get wound up and upset about things that happen at work — or you can respond differently. Instead of stewing about a project that was dumped on you, could you view it as an opportunity to showcase your skills, talent, and teamwork — or speak with your supervisor? Instead of letting one grumpy customer get you down, can you focus on the 50 grateful customers you helped today? Take a few full, deep breaths to clear your mind and proceed down a more positive path.

Practice Smart Self-Care

Regular exercise and good nutrition — along with time for fun and relaxation —boosts your ability to cope with stress. And when you’re well-rested, stressors are more manageable. Consider taking a walk at break time, or meeting a friend for lunch. Learn relaxation breathing and stretching exercises to do at your desk. Choose high-energy, nutritious foods for meals and snacks. Cultivate a healthy sense of humor; look for the laughable moments in everyday life at work.

Get Help

If your best efforts don’t reduce your stress and talking with your manager doesn’t help, seek advice from your human resources department or employee relations representative. Some employers offer employee assistance programs (EAP) that provide confidential, 24/7 phone consultation with professional counselors for personal matters and workplace issues. If your employer offers this benefit, don’t hesitate to use it.

Make a Change

Life is too short to spend it in a toxic workplace — and living with chronic stress isn’t a long-term solution. No job is stress-free, but if your current job isn’t a good match for your interests, talents, and goals, create a plan to move on. Paint a realistic picture of your dream job by talking with others in your desired line of work before you make the leap.

Additional Resources

The American Institute of Stress Job Stress Self-Test

UCLA Mindful Awareness Research Center Mindful Meditations

University of Pittsburgh Medical Center -Stress Coping: Relaxation Techniques

References:

Clays, Els Leynen, Francoise De Bacquer, Dirk Kornitzer, Marcel Kittel, France Karasek, Robert PhD; De Backer, Guy, High job strain and ambulatory blood pressure in middle-aged men and women from the Belgian job stress study, JOEM April 2007, Vol. 49, Issue 4, pp.360-367. Abstract.http://journals.lww.com/joem/Abstract/2007/04000/High_Job_Strain_and_Ambulatory_Blood_Pressure_in.5.aspx

Fowler J, Christaki, J, Dynamic spread of happiness in al arge social network, BMJ 2008; 337(2338), posted 12/16/2008, retrieved May 18, 2008 from: http://www.medscape.com/viewarticle/584834

Maglione-Garves, C, Kravitz, L, Schneider, S, Cortisol connection: tips on managing stress and weight, retrieved May 18, 2010 from: http://www.unm.edu/~lkravitz/Article%20folder/stresscortisol.html

Nauert, R, Workplace stress linked to obesity, retrieved on May 18, 2010 from: http://psychcentral.com/news/2010/03/25/workplace-stress-linked-to-obesity/12382.html

Fernandez, I, Su, H, Winter, P, Liang, H, Association of workplace chronic and acute stressors with employee weight status: data from worksites in turmoil, JOEM, Jan 2010, v.52, Issue 1S, pp. S34-S41.Abstract. http://journals.lww.com/joem/Abstract/2010/01001/Association_of_Workplace_Chronic_and_Acute.7.aspx

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How can fitness professionals encourage seniors to strength train?

December 12, 2013 by Leave a Comment

With increasing age, your body’s ability to absorb calcium decreases, which unfortunately causes an increased risk for osteoporosis. Strength training can help counter bone degradation! Come see us at San Diego Sports Physical Therapy for your strength and rehabilitation needs! 619-756-7500

Frame strength training as solving a problem.
Identify why the senior needs more strength. In the examples above, Dan doesn’t want to give up golf – it’s an important part of his life. For Jan, the fitness professional will want to probe further; studies have shown seniors may not be swayed by health problems alone. Does she want to travel? Baby-sit her grandchildren? Linking enjoyable life activities to getting stronger provides the motivation to overcome fear and inertia.

Measure progress in “real life” ways.
Continually go back to the senior’s goals and every day activities. Is it easier to bring in the groceries? Are they navigating stairs better? How’s the golf or tennis game? The best part of working with seniors is the rapid gains they make to improve the quality of their lives. They’ll share them with you gleefully!
Strength Program Design Tips for Seniors

Keep it simple.
Design strength training programs with just a few exercises for major muscle groups. Explain the exercises fully and why the senior is performing them. For example, explain that a seated row will strengthen their upper back muscles (rhomboids) which will improve their posture and have the added benefit of improving their appearance!

Strength Program Design Tips for Seniors
Take it slow.
Have the senior perform all exercises slowly. Watch their form and make corrections gently and politely (“please and thank you” are appreciated). Give positive feedback for keeping correct form. Use the same exercises for several sessions so your clients understand them well and get a sense of mastery and control.

Keep strength training to 10 – 30 minutes.
Many seniors have fears of being in pain and getting exhausted. You can relieve those fears by explaining to the senior that strength training is not painful but requires focus and precision to get results. Therefore, they’ll be performing the exercises for 20 -30 minutes – and they can stop at any time if they feel pain. Develop balance, flexibility and cardiovascular exercises if you need to provide an hour session.

The fitness professional’s main goal when working with seniors is to build trust. Trust is extremely important to seniors. They want an expert on making them stronger as well as someone who cares about them and their goals. Celebrate their progress, even small victories, and you’ll have a friend for life. Share your experiences or insights from training seniors in the comments below.

Betsy LaMond is an ACSM Certified Personal Trainer and owner of BoomerFit Cape Cod, Fitness Center for Boomers and Seniors located at 947 Main St, Route 6A, Yarmouthport, MA, BoomerFitCapeCod.com. She teaches Mature Adult Fitness at Cape Cod Community College and provides fitness presentations on boomer and senior fitness to senior organizations.

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