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Pilates Exercise and the 7 Benefits
By Jason Katzenback
Creating an exercise routine that works both the mind and the body is missing from many gyms through out America. We seem to intensely focus on workouts that laser focus specific muscle groups or problem areas. Lately however, a revival has started with more and more focus being put on a way to synchronize our physical with the mental health.
Pilates Exercise is leading the way on this. Pilates exercise consists of over 500 specific exercises that performed with a handful of specially designed equipment. Named after its founder, Joseph Pilates, Pilates exercise concentrates on certain positions and movements that call upon the needed stress to keep the body healthy. Instead of weight lifting, Pilates use stretching and maintaining certain positions for a period of time to achieve results.
Pilates exercise is packed full of benefits, just a few of them are…
New Happenings this Week
As women age, fat is more likely to build around the midsection, rather than the hips and thighs. Too much belly fat can increase your risk for heart disease, diabetes, and cancer. Fortunately, there are simple ways to fight belly fat. Besides, there's a growing body of research showing that the fastest way to burn off the fat from your belly is with a combination of weight-training and aerobic exercise. To learn more check out this week's on Belly Fat linked to early death- How to fight it.
Hot Fitness Tip of the Week
Keep your weight training short and sweet. Training Workouts do not need to be long to be effective, in fact, if they are too long, they are counter-productive. The goal of weight training is to go into the gym and stimulate muscle growth, not to annihilate the muscles. By stimulating them with progressive overload, you are forcing them to respond and adapt to this progressive overload. Anything more is futile over training. Try to complete your workout in less than 45 minutes. This short time period will ensure you do not over do it, it will ensure intensity. It's much easier to focus for 30-45 minutes than it is an hour. The growth-assisting hormones secreted in your body actually peak after about 30 minutes of weight training and then begin to decline rapidly. So try to keep it quick and intense. No total body workout. Choose one or two muscle groups, train them well, and leave under 45 minutes.
Words of Inspiration
What's Important to You?: If someone asked you to name the most important things in your life, what would you list --your family, your faith, your health, your special friend, your integrity, your career? It is a question that very rarely gets asked of us by other people. Yet, every day life asks that question. And every day we answer. The answer is not in words, but in action. The actions you take on a daily basis speak louder than any claims you might make as to the most important things in your life. The way you spend your time, the things to which you give your attention, and the areas to which you commit your resources, present a clear and undeniable picture of your true priorities. Are your priorities what you think they are? Look at your actions. Look at your results. Look at the life you've built for yourself. Does your reality agree with your vision? Success and fulfillment come not from what we think would be nice, but from what we actually do, hour after hour, day after day. Your life at this moment is an accurate representation of the things that have truly been important to you in the past, of whatever you have been committed to achieving. With that in mind, ask yourself --what's important to you now?
Suceess Quote
All men and women are born, live suffer and die; what distinguishes us one from another is our dreams, whether they be dreams about worldly or unworldly things, and what we do to make them come about... We do not choose to be born. We do not choose our parents. We do not choose our historical epoch, the country of our birth, or the immediate circumstances of our upbringing. We do not, most of us, choose to die; nor do we choose the time and conditions of our death. But within this realm of choicelessness, we do choose how we live. -Joseph Epstein
Healthy Recipe
Stuffed Tomatoes with Feta and Pine Nuts: Ingredients:3/4 cup instant brown rice, 1 Tbsp. pine nuts, 4 large, ripe tomatoes, 1 green bell pepper, seeded and minced, 1/2 cup yellow squash, finely chopped, 4 Tbsp. feta cheese, crumbled, 1 tsp. minced dried onion (or onion flakes), 1 tsp. dried oregano, 1 tsp. dried basil, Salt to taste, 1/4 tsp. freshly ground black pepper, Direction: Preheat oven to 350 degrees. Coat shallow baking pan with cooking spray. In small saucepan, bring 1 cup of water to boil. Add rice, reduce heat to low, cover and simmer 10 minutes, until liquid is absorbed. Meanwhile, in small skillet, toast pine nuts over medium heat for 2 minutes until golden brown, shaking pan frequently. Set aside. Slice off stem end (top) of tomatoes. Using a spoon, gently scoop out pulp. Finely chop pulp and place 1/3 cup of pulp in large bowl (discard any remaining pulp). Add rice to pulp along with toasted pine nuts, bell pepper, yellow squash, 2 tablespoons of feta, minced onion, oregano, basil, salt and black pepper. Mix well. Stuff rice mixture into tomato shells. Transfer tomatoes to pan and top with remaining feta cheese. Bake 20 minutes, until top is golden. Serve hot or at room temperature. Nutritional Information: (per serving) 149 calories, 4 g total fat (2 g saturated fat), 24 g carbohydrates, 5 g protein, 4 g fiber, 126 mg sodium. Courtesy: AICR (American Institute for Cancer Research)
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1. A Healthier Body - Pilates exercise are created to keep your body strong and flexible. Also because some of these exercises are also cardiovascular you also will improve your respiratory systems.
2. Fat Burning - Pilates will increase the heart rate and in turn your metabolism, which allows for your body to burn excess fats.
3. Improved Balance & Coordination - Pilates improves your coordination, as balance is always observed.
4. Posture - Your abdomen and back muscles will be strengthened, your spinal columns will gain strength and the end result will be your posture will improve, given the body control that is fostered by the Pilates program. Pilates exercise makes good use of these areas in most of the exercises it uses.
5. Stress Relief - Pilates is a great stress reliever. Exercise in general is a great way to reduce stress but because Pilates is not an extraneous workout at all, and will give the mind the chance to relax by focusing on the exercises without applying too much strain on you.
6. Easy to Do - Pilates is a very easy to get to regimen. Whether you are just starting out or have been doing it for years, you will have no problem adapting to the program.
7. Can Do Anywhere - Pilates exercise is great for busy people, in fact some routines only last for ten minutes, and these include the required daily Pilate exercises for a regular commitment to the program.
As you can see Pilates is a routine that anyone can easily begin and with all the amazing benefits that it promotes to help anyone achieve a healthy lifestyle, you would be smart to look at Pilates as an option to help you achieve a healthy and full life.
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