Pilates can help you improve your health

Pilates has enormous health benefits — from joint support, cognitive wellbeing to better respiratory and cardiovascular functioning.

Pilates has enormous health benefits — from joint support, cognitive wellbeing to better respiratory and cardiovascular functioning.

Therefore, a lot people are motivated to adopt this ancient practice in their lives. Here’s how Pilates can accompany you in your muscle building journey.

Increased flexibility, reduced injury risk

The human body was meant to go through certain ranges of motion but in today’s world we have compromised over that. As a result, we all have certain constraint over our flexibilities. When we perform an exercise that puts our body beyond a certain degree of our flexibility, injury is the most obvious thing that happens to us.

One of the standout benefits of Pilates is enhanced flexibility. Increased flexibility will reduce the risk of certain injuries.

Lift more. Lift heavy

Having a muscular frame is not just associated to how much muscle mass you have but it’s also about how well you use the mechanical links for your body.

For example, a lot of people have tight hip flexors which hinders their deadlift and squat loads. The various ‘aasans’ practiced in Pilates will open up your hip flexors and other stiff links in your body which will maximize your lifts.

Increased blood flow

The relaxation exercise in Pilates boosts blood circulation, especially around your hands and legs. An enhanced blood flow ensures that your muscles are getting proper supply of nutrients for repair and growth. You’ll also experience a better pump during your workouts and we all love that beautiful feeling.

Pilates also gets more oxygen into your cells that improve their functioning as a result.

Better sleep quality

Restorative asana, Sawasna and Pranayama performed in Pilates can help develop a deeper inward sense which provides interlude for the nervous system. As a by-product you’ll enjoy a deeper sleep making you feel energetic on the training days.

Greater high intensity workouts.

A key factor for performing well at high intensity workouts is lower resting heart rate. This gives you the ability to perform better even in low oxygen levels when oxygen supply is cut short during high intensity workouts like cross fit or super-sets.

Pilates could help Asthma sufferers

Pilates could help asthma sufferers research finds

Pilates could help asthma sufferers research finds

Pilates as a holistic therapy has the potential to relieve both the physical and psychological suffering of Asthma.

Pilates as a holistic therapy has the potential to relieve both the physical and psychological suffering of Asthma.

The Cochrane Review – an international healthcare non-profit organisation – suggests Pilates can improve the quality of life for people who suffer with asthma.

The review, published in the Cochrane Library, used randomised trials, which found evidence Pilates can improve the quality of life and symptoms of sufferers to some extent.

It says Pilates, as a holistic therapy has the potential to relieve both the physical and psychological suffering and could reduce the medication a person takes to cope with asthma.

Lead author Dr Zuyao Yang, from the University of Hong Kong, said the findings suggested practising Pilates could lead to small improvements for those with the condition.

The researchers looked at 1,048 participants, both male and female, between six months and 23 years old.

However, the research does not provide a clear picture as to the extent Pilates can help people with asthma or poor lung function.

Dr Zuyao Yang added the research team were not sure if there were any negative side effects to sufferers from practising Pilates.

The authors added further research was needed to prove if Pilates could become an alternative method of relief in place of medication.

Asthma affects around 334 million people worldwide, according to the Global Asthma Report, with the highest number of sufferers living in low and middle income countries.

Health Benefits of Pilates Workouts

Time Magazine has recently reviewed the health benefits of doing Pilates workouts.

Time Magazine has recently reviewed the health benefits of doing Pilates workouts.

Ever since Joseph Pilates founded his studio in New York City about a century ago, the training method has focused on strengthening abdominal and trunk muscles—called the “core”—through hundreds of very specific movements.

The first Pilates clients were ballet dancers looking for a way to improve their posture and control their movements.

People who dance are easy to spot, even offstage. “They’re very aware of their body’s position in space, and they move almost like cats,” says Marie-Louise Bird, a Pilates researcher and post-doctoral research fellow at the University of British Columbia. “But most of us are more like puppy dogs, moving without much attention paid to our posture.”

Luckily, the puppy dogs among us don’t have to go to dance school to get better body awareness. They can just do Pilates.

Pilates looks deceptively easy. But the often tiny movements improve balance and core strength, Bird’s research suggests.

Pilates does this in part by reinforcing the bond between mind and muscles, helping people engage the right muscles in the core.

This leads to better posture and control over the body’s movements, says Cherie Wells, a senior lecturer in physical therapy at Australia’s Griffith University. Wells’s research has found that the core-strengthening perks of Pilates may also ease pain and improve daily life for people suffering from chronic low back pain.

Some research has also linked Pilates to better flexibility, trunk stability, injury prevention and athletic performance. (Some former and current NFL players, including Antonio Brown and Martellus Bennett, are fans.)

But it’s easy to do Pilates incorrectly, so if you want to experience all these advantages, good form is essential, Bird says. That requires a good teacher, at least in the beginning. “Results come from a structured class taught by a certified instructor,” says Ann Gibson, an associate professor of exercise science at the University of New Mexico, who warns newbies not to assume they can pick up Pilates by looking at a few online pictures or guides. “There needs to be a lot of focus on rolling down or up from the ground, one vertebrae at a time.”

The other unique part of Pilates isn’t physical, but mental. One of the key concepts of Pilates is called “centering,” or understanding that all movements originate in your core.

“Like yoga, it’s about breathing and focus and being mindful of your body’s movements,” Gibson says. At least one study has linked Pilates to enhanced mindfulness and something called sensory awareness, which may induce relaxation, mood improvements and stress reduction.

It won’t surprise anyone familiar with the classic “hundred” exercise—a grueling Pilates pose performed for 100 beats—that the practice also does something special to the stomach.

“Pilates seems to activate the deeper abdominal muscles more than conventional gym exercises,” says Duncan Critchley, a lecturer and exercise researcher at King’s College London. Research from Spain shows Pilates also eliminates “asymmetries” in the abdominal muscles the line the sides of your torso.

It’s probably not the best workout for those looking for a vigorous sweat, says Wells. Newer forms of the practice use machines to increase resistance and even aerobic intensity—reformer Pilates and jumpboard Pilates are two examples—but they’re less studied than the traditional forms of the exercise.

Look around online and you’ll find plenty of anecdotal evidence that Pilates can help people lose weight or, even more likely, lose inches, but Gibson says her findings were mixed when it came to Pilates’s ability to reduce waist circumference.

But if you’re searching for a mind-body practice that strengthens the body and has a few pleasant side benefits—like great abs and more poise—Pilates is certainly worth a try.

From: http://time.com/4676903/pilates-benefits-workout/

Pilates Yoga Could help Asthma sufferers

Practising pilates yoga could help asthma suffers breathe more easily, a new study has found.

Practising pilates yoga could help asthma suffers breathe more easily, a new study has found.

The Cochrane Review – an international healthcare non-profit organisation – suggests yoga can improve the quality of life for people who suffer with asthma.

The review, published in the Cochrane Library, used randomised trials, which found evidence yoga can improve the quality of life and symptoms of sufferers to some extent.

It says yoga, as a holistic therapy, has the potential to relieve both the physical and psychological suffering and could reduce the medication a person takes to cope with asthma.

Lead author Dr Zuyao Yang, from the University of Hong Kong, said the findings suggested practising yoga could lead to small improvements for those with the condition.

However, the research does not provide a clear picture as to the extent yoga can help people with asthma or poor lung function.

Dr Zuyao Yang added the research team were not sure if there were any negative side effects to sufferers from practising yoga.
The authors added further research was needed to prove if yoga could become an alternative method of relief in place of medication.

Asthma affects around 334 million people worldwide, according to the Global Asthma Report, with the highest number of sufferers living in low and middle income countries.

Are DNA fitness assessments good value for money?

Fitness tracking devices have helped many people to improve their exercising, but they are standardised tools.

 

Fitness tracking devices have helped many people to improve their exercising, but they are standardised tools.

The problem with them that they are neither accurate nor sophisticated enough yet.

So personalised DNA testing sytems are growing.

“As well as providing data for us, companies need to provide coaching with this data. They need to take responsibility for the results they’re providing us,” says Prof Lane.

And Plextek’s Ms Johnson thinks they need to understand more about the individual user.

“They need to recognise whether Sharon from Uxbridge really should be doing two hours of fitness a week, how that’s going to impact upon her body, her joints, whether she’s at risk of osteoporosis.

“Fitness trackers can be too generic, personalising them will motivate us more,” she told the BBC.

Apps, like the Slimming World app, may be better for achieving sustained weight loss, she argues, because they allow you to track your weight loss progress and give you incentives after it has recorded your exercise.

“There is no doubt the industry is booming, but for it to really see results it needs not only to give us results, but to make them as personalised and as accurate as possible.”

 

So what tech innovations are making fitness tracking more effective?

Genetics and nutrition firm DNAFit advises on how we should be training and what we should be eating after testing our genes and applying its algorithm to the analysis.

You take a saliva swab and send it off to the company’s lab. After 10 days a report tells you which exercises your body will respond to best and which foods you should be eating. The company says its technology platform has been peer reviewed and clinically tested.

Other companies such as FitnessGenes, Genetrainer and AnabolicGenes adopt similar approaches.

Jo Rooney, 35, a deputy headteacher, used the test to try to cure her stomach problems.

“My results came back quite quickly and told me that I was actually lactose intolerant and had a high sensitivity to gluten.

“This did mean quite a radical change to my diet, and a lot more forward planning, but within a week I felt a lot less bloated, lost weight and I’d stopped having stomach problems.”

Body of evidence

Body scanners and tech built into sports clothes are also giving us more detailed results.

For example, Fit3D uses scanners to assess the whole body to calculate body fat percentage, assess posture and give body shape scoring.

While last year, OMsignal launched OMbra, a smart sports bra that tracks heart rate, breathing and distance between steps, and shares this data with a smartphone app.

Prof Lane believes that we’re also going to start seeing biometric devices integrated not just into clothes and wearable devices, but directly on to our bodies as well.

For example, US tech firm Chaotic Moon Studios – now called Fjord – has created a prototype tech tattoo – a skin-mounted monitor that connects to your smartphone to monitor heart rate, blood pressure and even track movement via GPS.

Now we just need an injection of willpower.

 

 

Are fitness trackers good value for money?

Fitness tracking devices have helped many people to improve their exercising.

 

Fitness tracking devices have helped many people to improve their exercising.

Wearable and portable fitness trackers are certainly helping serious elite athletes to push themselves to the limit.

But what about the rest of us? Does knowing how many calories we’re burning, how fast our hearts are beating, and how many steps we’ve taken really motivate us to do more exercise and eat more healthily?

In short, do they really work?

“They’ve made us all aware of how we treat our bodies, and they have even helped people diagnose things like diabetes and obesity,” says Collette Johnson, head of marketing at design technology consultancy Plextek.

Last year the University of Pittsburgh concluded that fitness trackers were “ineffective at sustaining weight loss”.

The two-year study, conducted by the university’s School of Education Department of Health and Physical Activity, involved 500 overweight volunteers. All were asked to diet and engage in more exercise, but only half were given a fitness tracker to help them.

The study found that the group wearing trackers lost 8lb (3.6kg), but the ones who didn’t lost 13lb (5.9kg).

“Trackers are a reliable measurement of our activity, but we can’t rely on them completely,” says Andrew Lane, professor of sport psychology at the University of Wolverhampton.

“We can’t expect just to buy one and that’s it – some of the responsibility sits with us too. We still have to get off that sofa and complete those 10,000 steps a day.”

Prof Lane believes that, if used inappropriately, they may even start to have a negative psychological effect.

“What if we start consistently not reaching goals set for us by them? Ultimately it would lead to us feeling demotivated – the opposite effect they are supposed to have.”

 

Leading wearable fitness tracker maker Fitbit reported 2015 revenues of £1.3 billion, while researcher CSS Insight forecasts that the market will be worth £16 billion by 2020.

And the fact that smartwatch sales declined sharply last year, according to market analysts IDC, has led many makers to reposition them primarily as fitness tracking devices – another indication of where the business potential lies.

Such concerns haven’t stopped the market from booming – yet. Please see our next blog post for more information

 

From couch to 5K: tips for new runners.

With the start of the New Year we thought that we would give you some advice if one of your New Year’s resolutions is to get moving a bit more.

 

With the start of the New Year we thought that we would give you some advice if one of your New Yera's resolutions is to get moving a bit more.

Here’s some expert advice to get you started on the Couch to 5K running plan, including what to wear, warming up and nutrition.

If you haven’t exercised for a while, chances are you may not have any suitable clothing. Don’t let this be an excuse – once you have the outfit sorted, you’re far more likely to feel motivated to get out there and use it.

You need a pair of running shoes. Shop around and find sales staff with some technical knowledge. A decent pair of running shoes can cost around £30 to £40, and running socks can also reduce your risk of blisters.

In terms of clothing, you don’t really need technical gear. You just need something loose and comfortable in a breathable material, like cotton. If you keep running regularly after completing Couch to 5K, some specialist clothing would be a good investment.

Women should also consider using a sports bra, which is sturdier than a regular bra and provides additional support. Normal bras reduce breast movement by around 30%, but a good sports bra achieves closer to 55%.

Warming up and down

Include a five minute walk at the beginning and end of the session. Don’t just go out the front door and start running, make sure you go through the preparatory brisk walking stage. As for stretching before a run, opinion is divided on whether this is necessary or even helpful.

For a warm-down, the worst thing you can do is stop running and immediately sit down, so keep walking until you’re fully recovered.

You may want to put on an extra layer of clothing while cooling down, as this will stop you getting cold. For tips on cooling down exercises, read how to stretch after exercise.

How to run

Good running technique will help make your runs feel less tiring, reduce your risk of injury and, ultimately, be more enjoyable.

Avoid striking the ground with your heel or your forefoot first. Landing on the middle of your foot is the safest way to land for most recreational runners. Your foot should land below your hips – not right in front of you.

Eating and drinking

It’s important to have energy for your run, but don’t overdo it. Avoid having a large meal within two hours of your run. You need blood to be in your muscles, not your digestive system. However, a light snack, such as a banana, before running is fine.

As for water, provided you are drinking enough throughout the day, this should not be problem. Some people like to have a water bottle with them while running. If you’re thirsty, drink – just not too much.

If you have decided to start a Parkrun, you are probably making a commitment to becoming more active. This is great and is so important for your health, but making a change like this will require effort and dedication.

Persuade a friend or relative to get involved too. Running with a buddy can really help. Family members need at least to be supportive – it would be fantastic if they can buddy you and come along for a run.

Robin also says it’s important to accept in advance that you will encounter setbacks in your journey. You might have a hectic week at work, be away from home, or even experience illness or injury.

If you’re feeling under the weather – particularly if you have a temperature – do not run. It could be dangerous. But lapse is not failure. Everyone lapses, just don’t give up. It doesn’t matter – as long as you get back on the programme.

 

Regular exercise is associated with a reduced occurrence of Colds

New research has found that elevated levels of exercise reduced the incidence of colds

 

New research has found that elevated levels of exercise reduced the incidence of colds

Upper Respiratory Tract Infections (URTI) can be caused by more than 200 different viruses, and it is estimated that the U.S. population suffers more than one billion colds a year (2-4 per average adult, 6-10 per average child).

A number of lifestyle factors contribute to URTI risk, including poor nutrient status, lack of sleep, and stress. A new paper published in the British Journal of Sports Medicine adds exercise habits to the list of lifestyle factors affecting URTI risk.

1,023 subjects between 18 and 85 years of age were recruited for this study, with 1,002 individuals completing all study requirements. Subjects were selected from multiple BMI groups (roughly one-third were of normal weight, one-third were overweight, and one-third were obese) to ensure adequate representation.

A comprehensive validated survey on lifestyle, diet, activity levels, stress, and URTI incidence and severity was completed by each study participant.

After controlling for potential cofounders, total days with URTI symptoms were 43-46% lower in the highest third of aerobic activity when compared to the lowest third, while URTI severity was reduced 32-41% for the high group.

Low stress levels, high exercise frequency (=5 days/week), and high fruit intake (=3 servings/day) also correlated with reduced URTI incidence.

The exact mechanism by which aerobic exercise reduces URTI risk is still uncertain, although it appears to be a combination of factors, including transient increases of certain immune cell types, a reduction of stress hormones, and specialized benefits to key organs (particularly the lungs, which serve as a primary barrier against URTIs).

Nieman DC, Henson DA, Austin MD, Sha W. Upper respiratory tract infection is reduced in physically fit and active adults. Br J Sports Med. 2011;45(12):987-92.

Weekend Warriors’ reap significant health benefits with fitness blitz

Weekend Warriors who shun exercise during the working week then embark on a fitness blitz on their days off, gain almost the same benefits as those following daily guidelines, a new study has shown.

 

Weekend Warriors who shun exercise during the working week then embark on a fitness blitz on their days off, gain almost the same benefits as those following daily guidelines, a new study has shown.

Previously experts believed that intensive activity at the weekend was not enough to stave off five days of sedentary inactivity, hunched over a desk.

But a new study suggests that the Weekend Warrior lifestyle actually offers significant longterm health benefits, lowering the risk of early death from cancer and heart disease.

“The weekend warrior activity pattern, characterised by one or two sessions per week of moderate or vigorous physical activity, may be sufficient to reduce risks for all-cause, cardiovascular disease and cancer mortality regardless of adherence to prevailing physical activity guidelines,” said lead author Dr Gary O’Donovan, of Loughborough University.

The NHS recommends that adults do at least 150 minutes per week of moderate activity, or at least 75 minutes per week of vigorous activity, or equivalent combinations.

But some small studies have suggested that cramming a week’s worth of exercise into just one or two days can increase the risk of injury and put too much pressure on the heart.

The new research followed more than 63,000 British adults between 1994 and 2012 to find out if exercise needed to be done on a daily basis.

During the study period there were 8,802 deaths from all causes, 2,780 deaths from cardiovascular disease and 2,526 from cancer.

But the risk of death fell significantly for all those who exercised, regardless of whether they crammed all their activity into the weekend, or spaced it out through the week.

Compared to inactive individuals, Weekend Warriors had a 30 per cent low risk of death overall, a 40 per cent lower risk of cardiovascular disease and 18 per cent lower risk of dying from cancer.

Those who spread out their exercise through the week had a 35 per cent lower risk of overall death, 41 per cent reduced risk of cardiovascular disease and 21 per cent lower risk of cancer.

“It is very encouraging news that being physically active on just one or two occasions per week is associated with a lower risk of death, even among people who do some activity but don’t quite meet recommended exercise levels,” said senior author Associate Professor Emmanuel Stamatakis from the University of Sydney.

“However, for optimal health benefits from physical activity it is always advisable to meet and exceed the physical activity recommendations.”

The study found that more men than women were ‘Weekend Warriors’, a divide of 56 per cent to 44 per cent, while around 55 per cent divided their activity over two days and 45 per cent crammed all exercise into a single day.

The results also showed that even people who did not meet the 150 minute recommendation, but still did some exercise, had a lower risk of death.

“Compared to inactive people, the results reveal that the insufficiently active, weekend warriors and people with regular physical activity patterns had reduced risks of death,” added Dr Stamatakis.

“This finding persisted after adjusting for chronic diseases and excluding those who died in the first two years of the study.

“These results mean that ‘Weekend Warriors’ and other leisure-time physical activity patterns characterised by one or two sessions per week may provide beneficial health outcomes event when they fall short of physical activity guidelines.”

The research was published in JAMA Internal Medicine.

Children need three hours exercise a day – Finland

The recommended amount of exercise for young children in Finland has increased from two to three hours a day.

The recommended amount of exercise for young children in Finland has increased from two to three hours a day

Children should spend at least three hours a day performing physical activities, according to the Finnish government.
Parents have been advised to actively encourage their children to pursue hobbies and interests that require physical exertion.
Children aged eight and under have been targeted in the move.
Finland is known for producing some of the most physically fit children in Europe. It also produces some of the highest academic results among schoolchildren in the developed world.
Finland’s Minister for Education and Culture, Sanni Grahn-Laasonen, believes this is no coincidence. Ms Grahn-Laasonen said physical activity contributed to a child’s happiness and promoted learning by developing a young person’s ability to interact socially.
“When children exercise together they develop interaction skills and connect socially, and it’s healthy, too,” she told local media.
The minister’s recommendation has been embraced by those who set the educational agenda, with the move expected to have a positive impact on results.
Anneli Rautiainen, head of basic education with the Finnish National Board of Education, told the BBC that schools would now be experimenting with new ways of teaching.
“In our new curriculum, we are looking at two to three hours a week of physical education and more outdoor activities. But we are also looking at non-traditional ways of teaching,” she said.
These include removing desks and chairs from some classrooms, so that children are not sitting as much while learning regular subjects.
“Some children learn very well sitting at a desk and listening, others would benefit greatly from moving around the room talking with their classmates,” said Ms Rautiainen.
“The child has an active role. We will emphasise personalised learning. The learning environment should be modern and support different learners.”
Finland is one of the first countries to put forward these recommendations, which will use classrooms to connect physical exercise with traditional learning.
A report published last month by the child and family services change programme revealed that young people in Finland were in favour of more physical activity in schools.
The idea was widely supported among those questioned, who suggested using the school gym during breaks and increasing out-of-hours school club activities.
What is the current recommendation and why are Finnish children so fit?
Finland’s obsession with health dates back to the 1970s, when it had the highest rate of deaths from heart-related issues in the world. This was largely due to a thriving dairy sector, which played a large part in the Finnish diet.
In an effort to tackle the issue from a young age, schoolchildren were weighed on an annual basis and the results were recorded in end-of-year reports.
This led to the Finnish National Nutrition Council, a government body that issues dietary guidelines, eventually introducing a directive that schools should not only provide free lunches, but that the food should be nutritional.
According to the WHO, Finland’s population is still among the healthiest, but economic, social and cultural developments through globalisation are having a detrimental impact.