Archives for posts with tag: pilates for men

Stretch3

 

What really is flexibility? – Well to put it succinctly – flexibility is a measure of the range of motion around a joint or series of joints. Flexibility is usually most limited by the joint’s physical structure which includes the bone, connective tissue and muscle. And what’s most important is that both men and women can improve flexibility with training.

It is truly important for all of us and especially those of us in our ‘prime’ to make flexibility training a regular part of our workout routine – or as I like to say our ‘Living Well’ commitment.
Did you know that there is scientific evidence that the incidence of injury actually decreases when we include flexibility training in our regular daily routines? The reason for this is that flexibility training gives us an enhanced ability to move better through a wider ROM – or range of motion.
The last thing that any of us wants to do is lose our mobility as we age, and the simple fact of the matter is that flexibility decreases as we age. Being flexible and mobile increases and enhances our lives as we age and helps ensure our independence. In addition – flexibility reduces our chances of experiencing occasional and chronic back pain.
Increased flexibility can increase and improve our performance of everyday activities as well as our performance in exercise and sport. It can also reduce our risk of injury during exercise or our daily activities because muscles are more pliable and supple. Further – flexibility training helps balance the musculature of our body and improves our posture!
Keep in mind a few things:
• Stretching should be included after every workout to improve and maintain overall flexibility.
• Stretching should never be painful – remember it is best to bring your muscle to a point of tension and above all-  breathe through your stretching.
•Don’t cut your stretching short – doing so is just cutting yourself short. Stretch for at least 5 – 10 minutes, preferably longer than shorter. This is esp. true for all of you ‘prime’ time stretchers out there.
•And for optimal results give ‘dynamic stretching’ a try – this involves using increasingly dynamic moves through the full ROM of a joint.

Activities such as Pilates are great to incorporate into your daily stretching and strengthening routine – remember Joe Pilates used to say that ‘a man is as old as his spine is flexible!’.
If you need some further advice don’t hesitate to contact me.

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We are almost half way through the Summer (depending of course on how you look at it) and almost to the commencement of the summer Olympics. The Olympics have always provided me with a sense of inspiration of what truly can be achieved by the human body and being. Not doubt much time will be spent during the Olympic coverage on how these amazing athletes train for their particular Olympic sport both on and off-season.

Some of these Olympians utilize various forms of traditional and non-traditional fitness training and some have utilized  the Pilates method for their training – athletes such as Andre Ward (Boxing), Sanya Richards (Running), Julia Mancuso (Swimming), Thomas Finchum (Diving)  just to name a few. The point is that their sport specific training also includes a comprehensive approach to functional fitness, flexibility and health as should yours as a ‘Prime Male’.

So pull up a chair and watch the Olympics and don’t forget to take care of the athlete in you – no matter what your fitness level. Here are a couple of  tips to make the most of your Olympic enjoyment:

*If watching TV ignites your urge to snack – then snack healthy. Watching the Olympics while gorging on chips and dip (unless the chips are baked and the dip something low fat and healthy such as fresh salsa) doesn’t make for a good health and nutrition, allow the Olympics and MacDonald’s to set the poor nutrition example (don’t even get me started on this subject, that will be the topic on another blog). Try some fruit, vegetables, whole grain baked crackers, a little peanut butter, guacamole  – you get the idea.

* Better yet,  why not multi-task while watching the Games. Clear some space,  get down on the floor and do some simple exercises or stretches – such as a side lying bridge to work the abdominals or perhaps holding a plank position, or doing some regular bridges or sit-ups during the commercials.

Enjoy the rest of the summer, the Olympics and your commitment to health and fitness!

We are now one month into the New Year – Remember one month is not enough time to truly evaluate whether your new commitment is working or not. You need to maintain consistency for at least 3 month before you decided to switch things up. Just remember to keep the forward movement happening, some days you may go further than other days.

Here are a few tips to keep you on the right track:

*Be sure to warm up before you stretch.

*Be sure to drink plenty of water – before during and after your workout.

*Vary your grips on your exercises whenever and where ever you can.

*Try to learn a variety of free weight exercises – this will especially come in handy when you are traveling and working out in a different gym.

*Try to find a good time to workout and then stick with it.

Hello Prime Males – how is the New Year so far and your new improved realistic focus? If you just started a new fitness regimen please be sure to check out some of the prior blogs that offer some great information on Gym equipment to avoid.
Next up some tips on healthy eating – stay tuned!

Seated Hip Abductor Machine, Seated Rotation Machine, Seated Leg Press.

  • The Abductor machine is supposed to train your outer thighs – what actually happens is that because you are seated it trains a movement that has no functional use and if used incorrectly it could put undue stress on your spine. A better alternative, place a heavy, short looped resistance band around your legs and sidestep out 20 paces and back with control.
  • The Rotation Machine is supposed to train your abdominals and obliques – what actually happens is because the pelvis doesn’t actually move with your chest it can put excessive twisting forces on your spine. A better alternative would be the cable wood chop, letting your heels turn freely with your torso.
  • The Leg Press is supposed train the quadriceps, glutes, and hamstrings – what actually does is force th spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back. Abetter alternative would be body weight squats. Focus on descending with control as far as you can without rounding your lower back.
Stay tuned for part III!