health benefits of pilates

What Are The Health Benefits Of Pilates?

by DiverseFitness on December 21, 2011 · 0 comments

Pilates is suitable for almost everybody: for men and women, for all age groups and for all levels of fitness. Some of the health benefits of Pilates include relief from back pain, improved strength and flexibility, better posture and a more toned body. Doctors, physiotherapists and other healthcare practitioners often recommend Pilates as a safe form of exercise that can help with many health conditions.

What Are the Benefits of Pilates?

The method was developed by Joseph Pilates in the 1920s and its main purposes are to stretch and to strengthen the body and to restore its balance. Some Pilates health benefits include

  1. tones the body
  2. strengthens the muscles
  3. improves flexibility
  4. improves joint mobility
  5. develops core strength
  6. relieves aches and pains
  7. improves posture
  8. develops balance and coordination
  9. stimulates circulation
  10. develops body awareness

Pilates is very helpful for back pain and posture problems, but you do not have to suffer from any specific health conditions to benefit from the exercises. It is simply an excellent way to keep fit and healthy. Many fitness enthusiasts use Pilates as a part of a fitness program and combine it with aerobic exercise, such as running or jogging.

Who Can Benefit from Pilates?

Almost anyone can do Pilates, because the exercises are easily adapted for individual needs and conditions. It can be useful after an injury to mobilise the injured body part and to build up strength to prevent further injuries, and this is one reason why physiotherapists recommend it. It can be helpful for elderly people as it is believed to maintain bone density, making it a good exercise for anyone with osteoporosis (as long as some movements are modified).

Pilates is also safe for pregnant women, although some exercises have to be adapted for pregnancy.  It is important that the instructor knows about your pregnancy or any other health conditions. Many pregnant women suffer from lower back pain as the baby grows, and Pilates helps to relieve the aches and pains in the back. It also strengthens the spine so you can carry the baby’s weight with more ease. Pilates can make you stronger in preparation for childbirth, and it can help you to become more aware of your body. Because Pilates also promotes relaxation, it can relieve the anxiety or nervousness some women feel before giving birth.

Holistic Exercise for Mind and Body

If you have any serious health conditions or injuries, it is always best to check with your doctor to make sure that Pilates (or any exercise) is safe. Many doctors today happily refer their patients to Pilates classes, but there might be some movements you should not do or movements that should be modified for your condition.

Pilates is a holistic exercise, and it combines physical movements with deep and controlled breathing. The breathing helps to develop concentration and focus, and it also relieves stress and improves the ability to relax. The combination of deep breathing and controlled and focused movements develops general body awareness and brings about a sense of well-being in the body and in the mind.

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Pilates Tips: How To Make The Most Of Your Classes

by DiverseFitness on October 30, 2011 · 0 comments

Pilates is one of the most popular exercise methods today. If you are thinking about starting Pilates or have recently started going to classes, here are some Pilates tips to help you to make most of your sessions.

Pilates Tips for Beginners

You may have seen or heard of two types of classes: matwork and studio. There are hundreds of Pilates exercises, and most of these are done on special equipment. Studio classes are classes that use Pilates equipment. Some exercises are done on a mat on the floor, and these are the basis of the matwork classes. Both types of classes are available for all levels.

Books and videos can give you good tips for Pilates, but the best way to learn the method is to learn it from a teacher. The best teacher training programs require years of studies, and the instructors have to learn anatomy, physiology and teaching techniques. Instructors who teach studio classes need more training that matwork teachers.

A teacher can help you to exercise safely and to make the most out of your Pilates sessions. Having a qualified instructor is especially important if you have injuries or medical conditions, as some exercises in books and videos may not be suitable for everyone.

Tips for Exercising Safely

If you have a severe medical condition or an injury, it is best to ask your doctor if Pilates is suitable for you. You can also bring a letter from your doctor to your Pilates teacher to make sure the teacher knows what exercises are safe or beneficial for you. The instructor can give you modifications to the exercises in the class or devise a routine that can help to heal the injury and to relieve pain.

Pilates is often recommended for back pain and back or neck injuries, and it is important for the instructor to know the type of your injury. He or she also needs to know if there are movements that could help you or that could make the injury worse. One-to-one classes or a small group classes are sometimes the best way to start if you have specific injuries or medical conditions.

More Tips on Doing Pilates

It is said that the ideal amount of Pilates sessions you should do every week is three or four. Many beginners start with one or two weekly sessions, but eventually two sessions a week is the recommended minimum. Regular classes help you to get more out of the method and to see results faster. With three sessions a week you can usually see changes in your body in around weeks. You will also feel a difference in your flexibility and stamina.

Pilates can also be combined with many other sports. Professional sportsmen and women use it to complement their training. It helps to improve flexibility, and it works on the small muscles that are not necessarily worked on much in normal weight training. It also improves balance and coordination skills, and it gives the body a complete and balanced workout.

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beginning pilates

Useful Things To Know When Beginning Pilates

by DiverseFitness on October 25, 2011 · 0 comments

Pilates is taught in most most health clubs, studios and gyms today, and beginning Pilates is easier than ever before. Most studios have a range of Pilates classes for beginners. Anyone can start Pilates regardless of fitness levels or experience, and the method is suitable for almost everyone.

How to Choose a Class

There are two types of Pilates classes: matwork and studio classes. Both are available for all levels of students from beginners through intermediate to advanced. Whether you start with matwork or studio, look for classes that offer Pilates for beginners.

The studio classes use specialized Pilates equipment that was developed by Joseph Pilates, the inventor of the method. The equipment is designed to provide support and resistance for your body. In a mat class most exercises are done on a mat on the floor. Equipment is used sometimes, but much less than in studio classes.

Both types of classes are based on the same Pilates principles. Matwork is usually taught in a bigger group, and equipment classes are taught in small groups or even one-to-one.  If the idea of using equipment feels too complicated at first, try a Pilates beginning mat workout to get used to the method. You can also try each class once or twice to find out which method you like best and

Tips for Your First Pilates Class

Wear comfortable clothing that allows you to stretch. The exercises are usually done barefoot. Too much jewelry (such as long earrings or bracelets) can get in the way especially in a studio class, where it could get caught in the equipment.

Always tell you instructor about any recent or old injuries and medical problems. You should also tell the instructor if you are pregnant or have had a baby recently, as there might be some movements you should avoid. If you have a medical condition or an injury, it is best to check with your doctor before starting Pilates for the first time. Many doctors actually recommend Pilates for injuries and for chronic back pain.

How to Start Doing Pilates

Because Pilates is a detailed method of exercise, it is important to learn the techniques well. A good teacher should be able to take into account every student’s individual fitness level to make sure you are exercising safely. The instructor should also explain the exercises clearly so that you learn the techniques and principles correctly from the start. It is also a good idea to ask the teacher about his or her experience and training background. Studio class instructors usually need a longer training than mat class teachers.

It is recommended that you should do at least two sessions a week to benefit from Pilates. If you want to see faster results, the ideal amount for regular students is 3 to 4 classes. With 3-4 sessions every week you can soon start to notice a more toned body, more strength and stamina. For beginners two classes a week is often enough and you can start to feel more flexibility and strength within months.

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Beginning Yoga: How To Start Yoga

how to start yoga

by DiverseFitness on October 19, 2011 · 0 comments

Have you thought about starting yoga but are worried that you are not fit or flexible enough? There are may misconceptions about beginning yoga, and one of them is that you have to be flexible or fit to start. The truth is that everyone can do yoga regardless of age, gender, flexibility or level of fitness.

Everyone Can Do Yoga

You do not need to be flexible to start yoga. A regular practice will soon help you to develop your flexibility. Many beginners start to notice a difference in their bodies sooner than they thought was possible. Over time the practice will gradually make you stronger, more flexible and more in control over your body.

There are hundreds of postures and they range from beginning yoga poses to very challenging and advanced postures. Many beginners are surprised at how fast their flexibility and strength can develop if they make the effort to keep practicing, and how soon they are able to do postures they never thought were possible.

You can get as little or as much as you want out of yoga. You can join a weekly class to stretch out and to relax for an hour, and slowly improve your flexibility and your general well-being. If you go to a class several times a week and develop a regular practice, you will get more out of it: the more you practice, the more you can enjoy the many health benefits of yoga.

How to Start Yoga

When you are first starting yoga, look for beginner courses or specific classes that offer yoga for beginners. Most studios now offer introductory courses and workshops, and these can be a great way to learn a beginning yoga routine in a supportive environment with other new students.

Most beginners are worried about not being flexible enough or fit enough to start yoga, and it can be easier to learn together with other newcomers. If you cannot find a beginner course, many yoga classes are open for all levels of experience. In these classes the teacher usually offers modifications of the poses to make them suitable for all levels of students, including complete beginners.

Finding the Right Teacher

There are so many different yoga styles that it can be challenging to understand the differences. One way to start is to try a few different styles, classes and teachers for a while. However, eventually it is best to stick with one style of yoga.

Although it may be helpful to try many different methods at first, you will make the most of yoga if you learn one style well instead of doing a little bit of everything. Another problem with going from one class to another is that certain postures are done differently in different types of yoga. You might find yourself mixing up techniques and postures from different classes and getting confused, which does not help concentration and focus. Give each yoga style a try, and then choose one that feels right for you.

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How To Use Yoga To Lose Weight

yoga for weight loss

by DiverseFitness on October 18, 2011 · 0 comments

Yoga has many health benefits but can it really help with weight loss, and how to use yoga to lose weight?

Many people who want to lose weight think yoga is not aerobic enough for serious weight loss. There are, however, yoga styles that are very dynamic and that can be very effective for burning off calories. Yoga also has many other benefits for the health of the body and the mind.

The Weight Loss Benefits of Yoga

Yoga is non-competitive and it is suitable for people in all ages and  for all levels of fitness. It is also suitable for people who suffer from health conditions that might prevent them from starting other types of exercise. You can enjoy yoga even if you have never exercised before.

Yoga has many benefits for anyone hoping to lose weight:

-it tones the body, including the waist and the hips
-it develops flexibility, strength and stamina
-it improves circulation
-it removes toxins from the body.

Yoga brings about an increased feeling of health and well-being and slowly helps you to gain more control over your body. It promotes relaxation and boosts the mood, which can be helpful for anyone who has a habit of emotional eating or comfort eating.

The Best Yoga Styles for Losing Weight

Some relaxing forms of yoga do not burn as many calories as running or aerobics, but some yoga styles are more physical. Ashtanga yoga is a dynamic form of yoga, and it involves a sequence of postures that tone and strengthen all parts of the body. The ashtanga practice produces a lot of internal heat that leads to profuse sweating, and many ashtanga practitioners soon notice weight loss combined with a more toned body. Hot yoga can be great for losing weight as it is practiced in a heated room and involves a fast-paced workout. Many vinyasa and power yoga classes also include a good yoga routine to lose weight.

Some of the slower yoga classes do not burn as many calories, but they sculpt the body and improve general fitness and stamina. If you are very overweight and not used to exercising, it is best to start with a beginner level class or one of the slow-paced classes. These can help you to get used to physical exercise, and you can take your time to build up your fitness levels and stamina without risking injury.

How to Lose Weight by Doing Yoga

A regular yoga routine combined with a healthy diet is a way to long-term weight loss. Many yoga practitioners notice that their eating habits change almost automatically over time and that it becomes easier to choose healthy foods and to avoid cravings for unhealthy snacks.

A regular yoga practice is the key to losing weight and keeping it away. Anyone who is very unfit should be careful and start slowly, but if you have a basic level of fitness and are interested in using yoga for weight loss, make a commitment to at least three classes a week.

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yoga facts

Questions, Answers And Yoga Facts

by DiverseFitness on October 16, 2011 · 0 comments

Is yoga only for women? Is yoga just exercise? Who invented yoga? Here are some yoga facts.

Are All Yoga Students Women?

In many yoga studios the majority of students seem to be women. However, yoga used to belong to men. For centuries yoga was practiced mainly by holy men in India, and women were not necessarily even allowed to learn it. It is only in the last few decades that women have started to do yoga, as it has spread from India around the world.

You can often find a more equal balance of men and women in some of the more physical and dynamic yoga classes, such as ashtanga yoga. Many of the leading yoga teachers in the world today are men.

Is Yoga Safe for Everyone?

Yoga is safe as long as you do not try to do postures you are not ready for yet or push yourself too hard. Everyone can do yoga, but there are some limitations. Pregnant women are usually advised to rest for the first trimester, and go to a special pregnancy yoga class starting from the fourth or fifth month.

Facts about Yoga Postures

There are thousands of yoga postures. Many get their names from the nature and especially from animals, such as Bakasana (the crow pose) or Salabhasana (the locust pose). Some postures get their names from mountains (Tadasana, literally the mountain pose) or a flower (Padmasana, the lotus pose). Some posture names come from Indian saints and sages, such as Marichyasana (sage Marichi’s pose).

Most people start yoga to improve their health, to get fitter or to lose weight. In India, where yoga originated thousands of years ago, the practice has traditionally involved a combination of physical exercises, breathing techniques, meditation, a vegetarian diet and many rules about behavior. The word “yoga” means union. This is understood to mean the union of the mind, the body and the spirit with God or “the Divine”.

More Interesting Yoga Facts

Patanjali, and Indian sage who is thought to have lived approximately two thousand years ago, wrote a collection of aphorisms called Yoga Sutras that are still the basis of yoga philosophy today. The sutras talk about the different aspects and benefits of yoga, but they talk very little about physical postures. The one exception is Padmasana, the lotus pose, a traditional posture for sitting in meditation. Many yoga practitioners believe that all the physical postures are only meant to prepare the body for sitting in the lotus pose and meditating for long periods of time.

There is a bewildering variety of yoga available in health clubs, yoga studios and even at the local gym. Most yoga in the West is a variation of hatha yoga, which essentially means  yoga that involves physical postures (asanas). Most of the dozens of yoga styles people practice today are just versions of hatha yoga. Many yoga centers offer hatha yoga classes and these usually consist of a series of postures combined with breathing techniques and relaxation in the end.

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Yoga Tips

Practical Yoga Tips For Beginners

by DiverseFitness on October 15, 2011 · 0 comments

If you are about to start yoga, you may benefit from some practical yoga tips. One of the  most simple but most useful tips for yoga is: do not compare yourself to others in the class.

Yoga is Not a Competition

It is difficult to avoid looking at other students to see if they are more flexible than you, but yoga is not a competitive sport. It does not matter if someone else in the class can do a posture better. Everyone is different. Some people may be very flexible, but they might not be very strong. Some people are strong but they might not have much flexibility. Some can be strong and flexible but have problems with balancing or concentrating.

The postures that are difficult to you might seem easy for some other students, but they may struggle with postures that you find easier. Comparing yourself to others in a yoga class does not make any sense, because the idea is that everyone works with his or her own body and its limits.

Find a Beginner Class

If the idea of joining a class with different levels of practitioners sounds intimidating, look for a beginner class or a beginner course to start with. One good thing about beginner classes is that the teacher can give yoga tips for beginners and explain things that are not always explained in other classes. If you are joining a class for all levels, remember that everyone was once a beginner. It does not matter if you cannot do every posture.

If you have never done any exercise before, and especially if you have any injuries, it is important start slowly and listen to your body. You should always tell the instructor about your injuries (old or new) or possible illnesses. The teacher can only teach you safely if he or she knows about any health problems you might have.

Find a Good Teacher

There are countless yoga books and DVD:s on the market. Although these can give inspiration and help for a home practice, it is much better to learn yoga from a qualified teacher. A teacher can make sure you are doing the postures correctly and that you are not going to injure yourself. A teacher helps you to learn the practice safely, which is not guaranteed if you try to copy a photo from a book or an an advanced posture from a DVD.

Unfortunately finding a qualified teacher can be a challenge. Yoga teacher training has become a profitable business. There are teacher training courses that promise a certification for anyone within a few weeks or a month, even if that person has no previous yoga experience.

A teaching certificate can be important, but it is also important to know how long the teacher has studied yoga before he or she started teaching. One of the best tips on doing yoga is to find a teacher who has not just been a teacher for a long time, but who has also been a student for a long time.

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What Are The Health Benefits Of Yoga?

health benefits of yoga

by DiverseFitness on October 13, 2011 · 0 comments

Yoga is an ancient spiritual practice that originates from India, but today people around the world are practising it for its health benefits. Yoga is said to be good for the body and the mind, but what are the benefits of yoga for someone who is thinking about going to a class for the first time?

Yoga Health Benefits

People start yoga for a variety of reasons: to relieve back pain, to become more flexible or stronger, or simply to feel better in the body and have a more relaxed mind. Some of the health benefits of yoga include

-improved flexibility
-increased strength
-better posture
-pain relief
-better coordination and balance skills
-improved breathing
-relaxation in the body and in the mind
-stress relief
-better sleep
-improved concentration and focus
-weight loss

There are hundreds of yoga postures (called asanas) and all have their own health benefits. Some postures help to develop flexibility in the joints, some stretch and relax muscles in different parts of the body. Many postures boost circulation and lymphatic flow, some relieve digestive problems. Certain poses tone and strengthen specific parts of the body, for example by building up upper body strength or by toning the waist and the abdominal muscles. Many standing poses or inverted postures (such as shoulder stand) develop balance and coordination skills.

In a typical class a variety of postures are combined together into a sequence that aims to stretch and strengthen all parts of the body. When practiced regularly, yoga helps to develop flexibility and strength equally. In India it is also believed that yoga can cure many illnesses and this idea is now used in yoga therapy in the West.

Different Styles of Yoga

There are many forms of yoga, and while some are more traditional, some have been developed recently as yoga has become more and more popular around the world. One of the most popular traditional styles is , developed in India by B.K.S. Iyengar. This style places a lot of importance on alignment and precision, and is known for using blocks, belts and other props to help the student to do the postures. Another traditional style is Ashtanga yoga, known as one of the most dynamic and physical styles.

New yoga styles include Bikram yoga and Dahn yoga. Bikram is practiced in a heated studio and Bikram yoga benefits include increased flexibility and strength. The hot studio environment increases sweating, which promotes weight loss and detoxification. Dahn yoga began in South Korea but is now spreading around the world. Dahn yoga benefits include better posture, more flexibility, removal of tension from the body, better sleep and a better ability to deal with stress.

Breathing is one of the most important parts (if not the most important part) of a yoga practice. The deep breathing is one of the biggest differences between yoga and aerobics or other fitness classes. Deep and controlled breathing helps to focus the mind, and on the physical level it also relaxes the muscles, boosts circulation and brings pain relief.

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