Pilates and Pregnancy
Whether you are experiencing your first pregnancy, or your third, baby weight gain is a common concern for mothers.
Staying in shape during pregnancy is a great way to help the nine months go by smoothly and quickly. Some studies have also show that prenatal exercise:
· Boosts your energy and strength
· Enhances your mood and self-esteem
· Improves sleep and reduces your stress level
· Decreases lower back pain
· Prepares your body for childbirth and postpartum recovery
Regular and sustained prenatal Pilates exercises can be very beneficial because the exercises complement the adaptations of your body to being pregnant. In a matter of months, your abs will suddenly become stretched, your lower back and hamstrings will tighten up, and your pelvis will become unstable. Pilates exercises focus on building strength in the abdominal muscles, as well as stabilizing and strengthening the muscles of the pelvis and back. So, whether you are a Pilates pro or a novice, there are a number of exercises that can be executed safely. However, with any program, there are some considerations to take in account:
· Listen to your body: Your body will give you signals if you are doing too much exercise or pushing yourself too hard. What felt good last week, may not feel good to you today!
· Be consistent: Your exercise routine should be regular to avoid stress on the body. When you are pregnant, stopping and starting can cause more stress than not exercising at all. Adapt exercises as your baby grows.
· Increase caloric intake: For every hour of exercise you should consume an extra 300-500 calories to make sure that you are giving your body enough fuel.
· Hydrate: Dehydration can cause contractions.
· Warm Up/Cool Down: This should be a normal part of an exercise routine, but it is especially important when you are pregnant.
Staying in shape during pregnancy is a great way to help the nine months go by smoothly and quickly. Some studies have also show that prenatal exercise:
· Boosts your energy and strength
· Enhances your mood and self-esteem
· Improves sleep and reduces your stress level
· Decreases lower back pain
· Prepares your body for childbirth and postpartum recovery
Regular and sustained prenatal Pilates exercises can be very beneficial because the exercises complement the adaptations of your body to being pregnant. In a matter of months, your abs will suddenly become stretched, your lower back and hamstrings will tighten up, and your pelvis will become unstable. Pilates exercises focus on building strength in the abdominal muscles, as well as stabilizing and strengthening the muscles of the pelvis and back. So, whether you are a Pilates pro or a novice, there are a number of exercises that can be executed safely. However, with any program, there are some considerations to take in account:
· Listen to your body: Your body will give you signals if you are doing too much exercise or pushing yourself too hard. What felt good last week, may not feel good to you today!
· Be consistent: Your exercise routine should be regular to avoid stress on the body. When you are pregnant, stopping and starting can cause more stress than not exercising at all. Adapt exercises as your baby grows.
· Increase caloric intake: For every hour of exercise you should consume an extra 300-500 calories to make sure that you are giving your body enough fuel.
· Hydrate: Dehydration can cause contractions.
· Warm Up/Cool Down: This should be a normal part of an exercise routine, but it is especially important when you are pregnant.
Dispelling the Myths about Pilates
There are many inaccurate ideas circulating about Pilates. For example, "Pilates is just for women" or "You have to be flexible to take a class" are just a few of the statements I have heard over the years. So, I thought I would take a moment to dispel a few of these myths!
1) "Pilates is mostly for women."
I have worked very hard over the past decade to dispel this very annoying myth! Pilates is for all populations, regardless of age or gender! Not only does Pilates work your core, but it's very effective for correcting subtle posture deviations. So both men and women who spend many hours sitting at a computer or driving around all day in a car can benefit greatly from the Pilates method. How about your teenager who has been weighed down by the heavy book bag the past 15 years? Pilates can do wonders to relieve that achy shoulder or stiff back. It's also a great way to enhance any sport that you might be currently engaged in, such as running, cycling, golf and swimming by toning and bringing awareness to the intrinsic muscles that surround every bone in our bodies.
2) “You have to be flexible to take Pilates."While Pilates is great for flexibility training, you definitely DO NOT need to be flexible to take Pilates! In fact, I fell into Pilates after years of working as a Group Fitness Instructor and Personal Trainer. The more classes I taught, the tighter my muscles felt. So after struggling to tie my shoes one afternoon in the locker room, I decided I should try this thing called "Pilates". I never turned back!
I tailor each session to suit the needs of every client that steps into my studio. For example, for the extremely flexible client (i.e.-gymnast), I opt for exercises involving more stability so she remains strong while moving through a full range of motion. For the inflexible client (i.e.-CEO of a major corporation), I often use props to help aid him in properly stretching through a larger range of motion.
3) "Pilates exercises are difficult and very strenuous."Joseph Pilates called his method ‘Contrology’ because it is about control of the body. Everything in Pilates is done with precision and, if done diligently and regularly, can contribute to increased body awareness. Form is of great importance, and speed in execution is completely irrelevant.
I believe Pilates should be executed at a pace the client is comfortable with. It is one of the most appropriate exercise programs for the elite athlete, the deconditioned individual, the elderly, and the disabled. I advise taking private lessons so you can work at your own level, learn the proper way to do the work, avoid injury and get the most out of your practice. However, if private instruction is not the best option for you, I encourage you to participate in small group or Pilates Mat classes.
4) "Pilates is a weight loss program."While Pilates has the amazing capacity to shape and tone the body, it wasn’t designed as a means for weight loss. Clients who want to lose weight need a cardiovascular workout in addition to their Pilates regimen. A meeting with a registered dietician or nutritionist is also strongly advised.
Should you have any further questions or comments regarding the Pilates method, please contact me at your earliest convenience. I would love to talk to you!
Kari Pavlatos
March 1, 2012
1) "Pilates is mostly for women."
I have worked very hard over the past decade to dispel this very annoying myth! Pilates is for all populations, regardless of age or gender! Not only does Pilates work your core, but it's very effective for correcting subtle posture deviations. So both men and women who spend many hours sitting at a computer or driving around all day in a car can benefit greatly from the Pilates method. How about your teenager who has been weighed down by the heavy book bag the past 15 years? Pilates can do wonders to relieve that achy shoulder or stiff back. It's also a great way to enhance any sport that you might be currently engaged in, such as running, cycling, golf and swimming by toning and bringing awareness to the intrinsic muscles that surround every bone in our bodies.
2) “You have to be flexible to take Pilates."While Pilates is great for flexibility training, you definitely DO NOT need to be flexible to take Pilates! In fact, I fell into Pilates after years of working as a Group Fitness Instructor and Personal Trainer. The more classes I taught, the tighter my muscles felt. So after struggling to tie my shoes one afternoon in the locker room, I decided I should try this thing called "Pilates". I never turned back!
I tailor each session to suit the needs of every client that steps into my studio. For example, for the extremely flexible client (i.e.-gymnast), I opt for exercises involving more stability so she remains strong while moving through a full range of motion. For the inflexible client (i.e.-CEO of a major corporation), I often use props to help aid him in properly stretching through a larger range of motion.
3) "Pilates exercises are difficult and very strenuous."Joseph Pilates called his method ‘Contrology’ because it is about control of the body. Everything in Pilates is done with precision and, if done diligently and regularly, can contribute to increased body awareness. Form is of great importance, and speed in execution is completely irrelevant.
I believe Pilates should be executed at a pace the client is comfortable with. It is one of the most appropriate exercise programs for the elite athlete, the deconditioned individual, the elderly, and the disabled. I advise taking private lessons so you can work at your own level, learn the proper way to do the work, avoid injury and get the most out of your practice. However, if private instruction is not the best option for you, I encourage you to participate in small group or Pilates Mat classes.
4) "Pilates is a weight loss program."While Pilates has the amazing capacity to shape and tone the body, it wasn’t designed as a means for weight loss. Clients who want to lose weight need a cardiovascular workout in addition to their Pilates regimen. A meeting with a registered dietician or nutritionist is also strongly advised.
Should you have any further questions or comments regarding the Pilates method, please contact me at your earliest convenience. I would love to talk to you!
Kari Pavlatos
March 1, 2012
Exercising in the Summer Heat
It’s mid-July, and you decide to head outdoors for a little exercise. Before you know it, you are beginning to feel uncomfortably hot, winded, and unusually fatigued. You begin to wonder if you should just push on, or turn around and head back to your air-conditioned house.
Exercising in the summer heat is very "doable", but there are some considerations to keep in mind:
1. Hydration: Fluid replenishment before, during and after exercise is essential! Never wait until you’re thirsty to start replenishing those fluids. Chances are, by the time you actually feel thirsty, you're already dehydrated. Drink 7 to 10 ounces of fluid every 15 to 20 minutes during exercise.
2. Exercise Intensity: In as little as 15 minutes into a run, your body temperature could rise as much as 5° F. Consider reducing the intensity of your workout, particularly the first few times you are exposed to warmer weather to allow your body time to acclimate to the higher temperatures. The acclimatization process can be completed in 7 to 14 days of repeated heat exposure.
3. Temperature: Sweat cools your body by evaporating off your skin, but high humidity prevents sweat from evaporating. Sweat that does not evaporate, does not cool the body. Therefore, consider exercising early in the morning, or postponing until later in the day.
4. Heat Stress Index: When you go outside to exercise, refer to the heat stress index and consider the risks:
6. Clothing: Clothing should be lightweight, loose-fitting, and light-colored to reflect the sun’s rays.
7. Rest: Use common sense, and know when to say “no”!
Exercising in the summer heat is very "doable", but there are some considerations to keep in mind:
1. Hydration: Fluid replenishment before, during and after exercise is essential! Never wait until you’re thirsty to start replenishing those fluids. Chances are, by the time you actually feel thirsty, you're already dehydrated. Drink 7 to 10 ounces of fluid every 15 to 20 minutes during exercise.
2. Exercise Intensity: In as little as 15 minutes into a run, your body temperature could rise as much as 5° F. Consider reducing the intensity of your workout, particularly the first few times you are exposed to warmer weather to allow your body time to acclimate to the higher temperatures. The acclimatization process can be completed in 7 to 14 days of repeated heat exposure.
3. Temperature: Sweat cools your body by evaporating off your skin, but high humidity prevents sweat from evaporating. Sweat that does not evaporate, does not cool the body. Therefore, consider exercising early in the morning, or postponing until later in the day.
4. Heat Stress Index: When you go outside to exercise, refer to the heat stress index and consider the risks:
- Below 80° F (27° C): Little or no danger under normal circumstances
- 80–90° F (27–32° C): Fatigue possible with prolonged exposure
- 90–105° F (32–41° C): Heat cramps and heat exhaustion are possible
- 105–130° F (41–54° C): Heat cramps and heat exhaustion likely, heatstroke is possible
- Over 130° F (54° C): Heatstroke is imminent
6. Clothing: Clothing should be lightweight, loose-fitting, and light-colored to reflect the sun’s rays.
7. Rest: Use common sense, and know when to say “no”!
Reference:
"ACE Get Fit: 'Beat the Heat Before it Beats You'". www.acefitness.org. 17 July 2011 <http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2646&category=1>.