The Importance of Exercise
Exercise is important to keep both our mind and body in shape.
One of the most important things we can do to maintain our health is to engage in regular physical activity. If your
life-style, your job, require you to be less active physically, then find time to exercise.
Physical activity can improve our ability to do everyday activities. We can experience these benefits regardless
of age, abilities, ethnicity, body shape, or the size of our bodies. When we do any amount of moderate-to-vigorous physical activity, we improve
the health of our brain, we are better able to manage our weight as well as reduce the risk of disease. Exercising also strengthen bones as well as our muscles.
Exercise, i.e. physical activity, provides a lifetime of fitness. We can look forward to:
Increased Energy
By working out on a regular basis, our body becomes more efficient at burning calories. This gives
us more energy throughout the day.
Increased Metabolism
Increased physical activity through working out leads to more muscle mass. This leads to a higher
metabolism. Some studies show that for every extra pound of muscle, we burn anywhere from 50-100 calories when at rest.
Improved Muscle Tone
Physical activity, especially weight training allows us to change the shape of our body. We can get
bigger or smaller by gaining more muscle mass. This is due to the fact that muscle is denser than fat.
Better Health
Increased exercising leads to a strengthening of the immune system. A stronger immune system means that we
are less likely to get sick. However, it requires that we stick with the right amount exercising. But, over exercising can weaken your immune system and
make you sick. A good goal to aim for is 30-60 minutes four times per week.
Stress Reduction
Regular work outs can extensively reduce our Stress levels. They allow the us to take their mind off the daily
problems and release pent up energies for productive purposes.
Improved Self-Esteem
Following an exercise regimen on a regular basis will bring about greater self esteem through the results
and accomplishment that we have achieved.
Pilates
Joseph H. Pilates' fitness method: Pilates improves one's mental and physical well-being, increases
flexibility, and strengthens muscles.
The Pilates principles of centering, concentration, control, precision, breath, and flow are key concepts that are
used to integrate body and mind. Joseph Pilates was adamant that Pilates, "contrology" as he called it, was about "the complete coordination of body, mind,
and spirit".
Control: "Contrology" was Joseph Pilates' preferred name for his method and it is based on the idea of muscle control.
Centering: In order for the practitioner to attain control of their body they must have a starting place: the center. The
center is the focal point of the Pilates Method.
Breathing: Breathing is important in the Pilates method. Humans breathe on average around 18,000 breaths per day. Posterior
lateral breathing is a way of breathing that facilitates bibasal expansion of the ribcage, this encourages the breath to travel down into the lower lungs and
cleanse the blood by the exchange of oxygen with carbon dioxide. To understand this concept properly the practitioner has to first learn to expand and release
the ribcage without deliberately breathing in or out. The in-breath (inhalation) and out-breath (exhalation) should occur instinctively as a result of the
conscious expansion and release of the ribcage.
Flexibility: Pilates is a flexible system that allows for different exercises to be modified in range of difficulty from
beginning to advanced.
Intensity can be increased (over time) as the body's condition improve and adapts to the exercises.
Pilates aims for elegant sufficiency of movement, creating flow through the use of appropriate transitions.
Concentration Pilates demands intense focus: "You have to concentrate on what you're doing all the time. And you must
concentrate on your entire body for smooth movements."
No muscle group is under trained nor over trained
The Pilates method seeks to develop controlled movement from a strong core. You can use pilates equipment to guide and train your body.
The results will be enhanced core strength and increased reach, flexibility, sure-footedness and agility. This body conditioning routine
helps build flexible, long and lean muscles, strength and endurance in the legs, abdominals, arms, hips, and back. It puts emphasis on spinal
and pelvic alignment, breathing to relieve stress and allow adequate oxygen flow to muscles, developing a strong core (center) that tones the
abdominals while strengthening the back, and improving coordination and balance.
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