Category: Specific workouts (Page 3 of 14)

      How to Find the Best Pilates Classes

      April 2, 2011 /

      Pilates is an exercise system that stretches, strengthens, and tones the muscles. It can also help you lose weight. Created by German-born Joseph H. Pilates in the 1920s, Pilates is performed on a mat or a specially designed piece of equipment called a “Pilates Reformer.” Using a Pilates reformer requires the assistance of a Pilates instructor, so some sessions are one on one, while others are made up of small groups.

      Pilates mat exercises can also be performed one on one, but mat exercises are typically performed in a classroom setting, with many participants. While Pilates machines offer more back and neck support and they help maintain correct posture, some people may prefer Pilates mat because it’s more affordable.

      If you’re interested in Pilates mat, there are several things to consider during your search for the best class. You should consider environment, certification, and years of experience.

      Environment is important for several reasons. Pilates studios typically have more space, better equipment and more of it, more sessions and classes, and instructors with more experience than the Pilates classes offered at your local YMCA or Bally’s. A Pilates studio’s main focus is Pilates, so all time, funds, and effort go into recruiting the best talent, purchasing and maintaining the best equipment, and making improvements based on client feedback. The community is smaller in a studio setting, which also makes the experience more personal.

      Certification is required to teach Pilates at a studio or in a health club setting. The instructors at any given facility must be certified by a program accredited by the National Commission for Certifying Agencies (NCCA). Any health club or Pilates studio will be more than happy to provide credentials, but you can also check with the NCCA.

      Experience typically means at least two years in the industry working for a health club or Pilates studio. Many studios prefer more experience, so you will likely find Pilates instructors with 5-7 years of experience, sometimes more. Some health clubs will accept a Pilates instructor with a year or two of experience, while upscale health clubs may require more.

      You don’t have to settle on a Pilates class based on high pressure sales tactics, so don’t feel obligated to sign on the dotted line until you’ve visited at least three Pilates studios and/or classes. Most Pilates studios will give you a free tour, answer any questions you may have, and they may even let you audit a class. Health clubs might be willing to do the same. Many offer free passes, which will give you an opportunity to try a class without further obligation.

      Exercise, General fitness, Specific workouts, Weight Loss

      How to Buy Running Shoes for Flat Feet

      March 4, 2011 /


      Buying running shoes can be a frustrating experience if you have flat feet.
      If you’re not too sure if you have flat feet, you can tell by looking at the insides of the feet. A person with flat feet has flattened arches in the insides of the feet. When a person with flat feet stands up, the entire foot touches the floor. A normal foot has an arch on the inside, so this part of the foot never touches the ground. The arch provides natural shock absorption. Without it, extra stress is placed on other parts of the body such as the hips, ankles, and knees. To reduce the impact on other parts of the body, including the other parts of the feet, running shoes that provide either extra cushion, support, motion control, and stability are essential.

      Although flat feet is a common condition, people with flat feet still have to search for special shoes that reduce the impact on other parts of the body, in order to prevent injury. Individuals with flat feet, especially those that play sports or exercise regularly, have a higher risk of medical and lateral midfoot injures such as metatarsal (the long bones in the forefoot) stress fractures. Metatarsal injuries are common in ballet dancers, gymnasts, and runners.

      There are several manufacturers that you probably have never even heard of that make the best shoes for flat feet. These include Brooks and Mizuno. Popular makers of running shoes for flat feet include New Balance, Nike, Saucony, Asics, and Reebok.

      No matter which brand you choose, you will still have to test them to make sure they are right for you. One of the best indicators of compatibility is how your ankles, feet, hips, and knees feel when you run or jog in them. Most large athletic stores will have a running track or enough space for you to jog around to see just how well the shoes work for you. Spend as much time as need to test cushion, support, motion control, and stability, with stability being top priority.

      Expect to pay the same price for specialty running shoes as you would for a high quality pair of non-specialty running shoes. In-store prices typically start at around $120. You can shop online where “Internet only” specials are plentiful, but purchasing specialty shoes without trying them out first is not recommended.

      In addition to wearing special running shoes, people with flat feet may perform foot exercises (using ping pong balls) to prevent injury and they may also use insoles for flat feet in other types of footwear. New Balance, ProKinetics, and Dr. Scholl’s sell a variety of insoles for flat feet.

      Equipment and Gear, Legs, Running

      Barbell back squat vs smith machine squats

      February 23, 2011 /

      Many strength and muscle building experts will say, the barbell back squat is much more effective at building size and strength. They argue free weight squats are a more natural movement and require much more stabilization and balance, which increases its effectiveness. However, the Smith machine is much easier to learn, especially for beginners, which many argue is safer. I contend that it depends upon the person’s build. If one has long legs and a shorter torso, they will have a very difficult time performing a squat correctly in order to get optimum stimulation for strength or growth. In this case and in others, they would benefit greatly from performing smith machine squats. But what does science have to say? Which is better for gaining strength?

      Researchers from the University of Saskatchewan in Canada compared the free weight squat to the Smith machine using electromyography (EMG). The purpose of their study was to determine which exercise was better at stimulating the prime movers and stabilizers of the legs (e.g., tibialis anterior, gastrocnemius, vastus medialis, vastus lateralis and biceps femoris) and trunk (e.g., lumbar erector spinae and rectus abdominus). Six healthy participants performed 1 set of 8 repetitions using a weight they could lift 8 times, i.e., 8 rep maximum.

      Contrary to our hypotheses, muscles of the legs (specifically the vastus medialis and biceps femoris) displayed greater EMG activity during the free weight squat compared to the Smith machine squat, whereas there were no differences between exercises for EMG activity of trunk stabilizers.

      Researchers conclude that the free weight squat may be superior to the Smith machine squat for training the major muscle groups of the legs and possibly would result in greater strength development and hypertrophy of these muscle groups with long-term training.
      Journal of Strength and Conditioning Research, 23(9), 2588-2591.

      Bodybuilding, General training, Legs, Weight training, Xternal Fitness, Xternal Furci

      Yogilates, The Yoga Hybrid with Staying Power

      February 4, 2011 /

      Back in 1997, when Yogilates was created by certified Pilates instructor and Vinyasa yoga practitioner Jonathan Urla, no one thought this yoga hybrid would stick. After all, hybrids like disco yoga, ballet yoga, and soul yoga faded away just as quickly as they exploded onto the scene. Well, Yogilates is still standing, nearly 15 years after its inception, with a sizable number of devotees and a dedicated website selling everything from DVDs and exercise gear to eco bottles and books. It’s safe to say that this is one yoga hybrid that’s here to stay.

      Yogilates combines moves from Pilates and yoga to create a challenging workout that strengthens and tones the muscles, exercises the heart, and relaxes the mind. According to the official Yogilates website, this hybrid is designed as a unique style of yoga that “integrates the core strengthening and alignment principles of Pilates with the practice of hatha yoga” – a 5,000-year old discipline. As a result, Yogilates gives practitioners “more rapid and balanced development of their bodies than when either discipline is performed separately.”

      A typical Yogilates session begins on the floor. Participants prepare for practice through breath and alignment awareness, followed by a warm-up that integrates “the core strengthening and spine lengthening of Pilates matwork with hatha yoga breathwork and essential poses.”

      Through a series of smooth transitions from one exercise to the next, participants eventually move from the floor and into Sun Salutations (a series of 12 yoga poses) and a Vinyasa yoga flow. As the session progresses, the poses become more and more challenging before ending with restorative poses and relaxation called Shavasana.

      Yogilates has a number benefits including:

    • Combines the most effective parts of yoga and Pilates for a challenging and invigorating workout
    • Improves flexibility of the spine, posture, breathing, and alignment
    • Improves performance in all activities from sports to everyday tasks
    • Helps to develop coordination and concentration
    • Helps achieve weight loss goals
    • Relieves stress
    • Reduces risk of injury
    • Helps sharpen the mental and physical skills needed to achieve peak performance
    • Safe for all ages and exercise backgrounds

      • An additional benefit of Yogilates is it can be practiced in a studio or at home. It is possible to find Yogilates classes at a health club, but you are more likely to find quality Yogilates classes at a yoga or Pilates studio. To safely and comfortably practice Yogilates at home, you should purchase a yoga mat and comfortable exercise gear made of breathable and non-irritating fabrics. You should also make sure that you are well-hydrated before and after practicing.

      Where to Find Yogilates DVDs

      You may purchase one of three Yogilates DVDs produced by Jonathan Urla online at www.yogilates.com. You can also view or purchase other Yogilates videos by visiting Amazon.com or Youtube.

      Abs, Arms, Back, Chest, Core, Endurance, Exercise, General fitness, Legs, Motivation, Neck

      Just F-in squat

      August 22, 2010 /

      Some say the squat is the king of all leg exercises. They even go as far as saying that if you don?t squat, your chances of building big, strong legs are next to impossible. And there are others who even take it one step further, claiming the squat is the best overall exercise there is period, and no routine should be without one.

      Yes, I agree that the squat is unquestionably a very productive exercise in that it works a large number of major muscle groups. More so than any other exercise, however, it is not essential to do the barbell squat in order to get muscular and strong legs. More-over, for some the pain caused by injuries or anatomy makes this exercise very uncomfortable and unproductive. For instance, those who have very long legs and short torsos have trouble doing squats due to bad bio-mechanics. Some people need alternatives, but, for this Exercise of the Month article I focus on how to perform the barbell squat properly and show how to change what muscles are emphasized.

      Bodybuilding, General training, Legs, Power lifting, Weight training, Xternal Fitness, Xternal Furci

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