13 great ways exercise can help prevent disease and boost health.

Alzheimers. Type 2 Diabetes. Breast Cancer. Colorectal Cancer. Prostate Cancer. Heart Disease. Depression. What do these major health conditions all have in common? Exercise can prevent, lower the risk of, or in some cases even reverse the effects of the condition.

How?

We all know that this is what researchers say but how does exercise actually change us on a cellular level?

Aside from preventing disease I’ve long been an advocate of using exercise as medicine or at the very least to complement it.

Following on from the talk I gave a few weeks ago aimed at Breast Cancer survivors (evidence now points strongly towards using exercise to reduce the risk of breast cancer coming back), I’ve collated some of the coolest science snippets about how exercise actually changes us, beyond our skin and bones.

Prepare yourself for some serious dinner party human biology titbits!

  1. When we exercise our mitochondrial production increases. Mitochondria are the body’s battery cells, they are what give us energy. So exercise literally gives us more energy. [KELLY et al, 2006].
  2. When we exercise we increase our body’s ability to synthesise protein. This means our body can convert protein much more readily.  [HANDS, 2009].
  3. When we exercise we increase our lean tissue (muscle mass) or sustain what we already have. Lean tissue naturally decreases with age so we can halt the ageing process [HANDS, 2009].
  4. When we exercise we increase our body’s ability to regulate glucose [Adams, 2013]. This is an important factor in managing diabetes, or reversing type 2 diabetes.
  5. Exercise helps activate muscle fibres which would otherwise be reduced due to lack of use and age related atrophy (sarcopenia). The best treatment for sarcopenia is exercise. With the right programme, you could see a difference in as little as two weeks.
  6. Pre-habiliation, so getting strong or being fit before surgery can help operation recovery. This could also be true for some injuries or illnesses.
  7. When we exercise our body’s natural anti-oxidant levels up-regulate. This helps us to fight off disease. It’s like boosting our natural defence mechanisms.
  8. Gentle exercise, like yoga or walking can help manage stress. This is measurable through heart rate variability (HRV). HRV is an excellent way of measuring the early signs of stress.
  9. Any exercise which increases our heart rate for 20 minutes increases blood flow to the heart and the strength of the heart wall.
  10. Learning a skill helps with myelination. Myelin is essential for proper functioning of the nervous system. Our ability to learn a skill stays with us (although it gets harder as we age). Kids are programmed to myelinate more so they can learn how to survive. They have specific windows of opportunity for doing this such as learning to eat, crawl or walk. Myelin never unwraps (although there are rare diseases like Guillard Barre Syndrome or conditions like Multiple Sclerosis which may cause this). We can enhance myelination by learning a challenging new skill and also by eating foods rich in Omega 3 and B vitamins (think brain food).
  11. Exercise which is fun produces dopamine, a happy hormone. Some intense exercise also produces endorphins which make you feel good. This can improve emotional health.
  12. When we exercise we use more oxygen. Oxygen is the natural way to alkalise the body.
  13. Any movement or simply standing is good for us. Non Exercise Activity Thormogenesis (NEAT) refers to the way our metabolism increases through any activity, not necessarily a specific type of exercise. So our metabolic rate increases just by standing rather than sitting. Brushing your teeth standing up is better for you than performing the same task seated.

And here’s one more thought to leave you with … our cells are constantly regenerating. It’s estimated that human cells are completely regenerated every 7-10 years. All of the above, plus what you eat, drink or expose your body too will affect cell regeneration. Does that motivate you to get moving? It does me.

So there you have it. Human biology to amaze your friends with and proof that what you choose to do with or to your body on a daily basis affects your health.

If you’d like to take disease prevention a stage further, Fit School offer DNA testing. DNA testing can give you a better idea of what foods or exercise are optimum for you (the individual) and how to tailor your programme in line with these results. Tests are currently available at the discounted rate of £190 (usually £270) and Chris is one of a handful of trainers in the UK who offer this type of testing.

 

Confessions of a fit family

CHRIS and I are often amused by the assumptions people make about us. ‘Fitties’ are often labelled as the fun police. We get invited to dinner only for our hosts to call a little scared as to what we eat. ‘Would fat be offensive?’ ‘Are they life long vegans?’

On the whole we stick to the 80/20 rule. 80% on track and 20% treat, although to be honest too much of the wrong foods can make both of us feel pretty rotten. We aren’t fitness and health saints but we do have some absolute no go rulings. So in order to put a few myths to bed, here are our confessions.

  1. We eat chocolate. In fact we generally keep a supply of good quality dark chocolate (and occasionally milk sea salt because it’s just too yummy) in the cupboard. We rarely have a dessert so a few squares (more if it’s Chris) are a little evening treat once the kids are in bed. If you keep good stuff in you are less likely to buy cheap stuff.
  2. Although on that note we also love a Snickers bar – after a round of golf usually (oh those were the days).
  3. A family favourite meal is pie. Chicken pie. We make it from scratch, usually from roast chicken leftovers.
  4. We don’t officially exercise every day, rest days are important too. But we will make excuses to be active. A brisk walk up to the shops if it’s rush hour, half an hour out with Isaac on his scooter or Chris’ frequent squash games with clients.
  5. Sometimes we can’t be bothered to exercise but know it will do us good so throw ourselves out of the door or drive to the gym. On these days it’s most important to go and exercise because usually your brain needs it more than your body.
  6. The above was mainly about me (Karen), Chris has some weird motivational chip which means he can exercise really hard, on his own. I am more likely to walk the last few yards before I get to my house after a run. Chris would keep going and then do another lap.
  7. We aren’t ‘runners’ – Chris is more of a power athlete and having had knee surgery in his 20s an endurance run would not do him any favours. The most I’ve run is a half marathon and had the most horrendous digestive issues for half a day after that I’ve decided 10K is my absolute limit.
  8. We do exercise for fun. A family swim, a trip to the gym or obstacles in the forest or front room is great Friday night entertainment.
  9. We do workout in the garden, so look out for us when you’re departing Epping on the tube.
  10. We like a drink but only ever when it’s a celebration or a happy/relaxed occasion, never if we’re stressed or angry. Again this is more about me since Chris could never drink again and not miss it.  I would.  In fact I wish I didn’t get drunk on alcohol because I’d love to sample the entire cocktail menu but 1 mojito or champagne cocktail is generally my limit!
  11. We have fit friends. When we have dinner with them we eat A LOT! Chris and the man friend usually talk shop/science/anatomy endlessly. Me and the girl friend usually drink G&Ts and discuss fashion, life etc …
  12. We eat a lot of food. When we don’t, we get HANGRY.
  13. We rarely discuss fit or food tips with family. Never offer unsolicited advice.

And those rulings:

We just don’t do cheap/processed food. Spaghetti hoops or delivery pizzas are just asking for indigestion and a bad night’s sleep.

All meat is organic or free range and where possible sourced from the butcher. I’d rather cook a cheap cut from a good quality animal than bother with a supermarket steak.

All cake is home-made. It tastes better and we know what goes into it.

When can I start running again after having a baby?

It is a question I get asked a lot by my post natal clients. When can I start running again?

It’s a toughie. On one hand, I completely understand the need and want to get out running again. If you love being active, pregnancy can feel like a life sentence of inactivity and then some miserable person (like me) suggests you wait a little bit.

If you use running to boost your mood, then surely when your new mummy hormones are running riot, a run is a great idea. Right? Hmmnn… (puzzled emoticon).

I’ll be honest with you. The day after my 6 week check after having Isaac I put on my trainers and ran like a crazy person. It felt sooooo good. But subsequent training for a 10k left me pretty sore. I ignored my painful pelvis and had weird stuff going on in my hips until I stopped running completely when I got pregnant with Naomi. I wish I had listened to my body.

I’m going to give you the facts and leave you to make your own choice based on your body.

There are four things to consider about running and the post natal body.

1. Your pelvic floor

C-section or vaginal delivery, your pelvic floor will have been under pressure throughout your pregnancy due to the changes in your posture and the way your full uterus will have put pressure on your pelvic floor muscles. Pelvic floor muscles and a pelvis that would have already been weakened by the hormone relaxin.

Excess weight, the size of your baby, the age at which you delivered your first baby, intervention like forceps/ventouse or for some, a sensitivity to pregnancy hormones can all put extra strain on your pelvic floor.

Running on an already weakened pelvic floor is a really bad move. It’s just likely to put extra strain on the area and could increase pelvic floor dysfunction like incontinence or prolapse.

Not convinced?

One of the reasons I became so fascinated with the post natal pelvic floor was my surprise at the number of fit women in their late 30s and early 40s who came to me, having starting running/getting active after their babies were born and realised they had a minor prolapse. It’s really common.

2. Your posture

Your posture inevitably changes during pregnancy. There’s all that baby weight pulling your spine forwards and tipping your pelvis. Running on a wonky skeleton will only exacerbate any issues and probably lead to the physiotherapist’s table. Your body is different post baby to pre baby, it won’t feel the same.

3. Relaxin

It’s estimated that relaxin, the hormone that makes your joints/muscles/blood vessels lax remains in your body for up to four months after you give birth or stop breast feeding. High impact exercise is not nice on joints which are already under strain and could lead to inflammation.

4. Your energy/tiredness

Running takes a lot of energy, both calorific and get up and go energy. If you are breast feeding, it’s important to re-stock any lost calories fast after you exercise. If you don’t you’ll feel shattered and probably reach for the chocolate box. If you aren’t getting much sleep and start running regularly, it could add to the exhaustion.

I don’t want to be the miserly running police but I do want to ensure you get the best advice out there. Running is awesome. Exercise is awesome. But do give yourself time to recover before you get back to it.

Check out the New Mummy Diet for more help on getting back into shape after having a baby.

For information on classes check out Karen’s About page.

How to ‘get better’ at Pilates

Whether your a beginner or a life long fan of Pilates, the aim of the game is to achieve a level of fitness, strength, mobility and flexibility that allows you to perform ‘the moves’ and feel good.

But as with all forms of exercise, it’s easy to plateau – to find your progression (and perhaps your interest) wanes.

So how do you progress with Pilates?

RollOver

Pilates progression, like all forms of exercise is based on two basic training principles:

The Specificity of Training Principle and The Overload Principle.

The Specificity of Training Principle states that the body will adapt to whatever specific demand you place on it. Be it your Pilates One Hundred, a 40kg deadlift or long distance running. 

If you’re a beginner to Pilates it may take a while for your body to adapt to the new exercises (I always reckon 3-4 weeks is a real turning point) but this is great since you won’t hit a plateau (training plateau where you stop progressing) as quickly as Pilates regulars. 

Once you can do the exercises however, you’ll maintain your fitness levels or ‘ability to do Pilates’ levels but won’t progress. 

This is where the Overload Principle comes in to play.

The Overload Principle states that to continually adapt, the body must be placed under a stress that exceeds the body’s current capabilities. 

This is a little easier to do when you are using weights or running than it is in Pilates. Remember in Pilates we never want to stress the body to the point we are holding our breath, bracing or using the ‘wrong’ muscles. It’s not a sweat it out gym workout. It’s much more considered. 

But you can still work the edge of your own comfort zone rather than staying comfortable and daydreaming! 

This is where an instructor who’s on your case and continually adapting the programme is much more beneficial to your body than a drop in class where the programme rarely changes or progresses. 

So this is why there are progressions to each exercise and why I always stress that it’s about your comfort zone, not that of the person next to you. 

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Pay As You Go Pilates

“I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They’d be happier.” – Joseph Hubertus Pilates, in 1965, age 86.

Pilates isn’t a ‘drop in’ option

Well my classes aren’t anyway. I used to teach in gyms but always got frustrated that I couldn’t help my regulars progress as much as they could have done because of the restraints of newcomers popping in and out each week.

This isn’t a criticism on beginners wanting to get started (or on my lovely committed gym goer participants). Regular readers will know I love beginners and I’m all for just moving a bit more. That is indeed my fitness mantra. But Pilates is a system of exercise best served with regular practice and experience and it’s no surprise to me that the participants who re-book, reap the rewards of Pilates, rarely (if ever) get injured and who are my class superstars, are those who are there week after week and NEVER ask, ‘do you do pay as you go?’ [The answer, by the way, is no].

RollOver

And here’s why:

Consider gardening. You could dip your toe in, plant a few bulbs and hope for the best. Spring comes and a few bloom but you never really figure out why they’re a bit average and what happened to the 80% that have just bolted and failed to flower. Or perhaps you plant some herbs. Another good starting point. You get a bit of fresh rosemary but your mint goes to seed, the thyme dries out and caterpillars destroy what was left of your basil.

This is pay as you go gardening. There’s a little reward but when it goes pear shaped you wonder why you bothered.

If however you learn from your own mistakes and experience, ask advice and questions from those with more experience, immerse yourself in books or magazines and just get out there a bit more often to spot the garden critters and changing environment, your efforts will bear much fruit.

And so of course it is with Pilates, as with any structured exercise programme but particularly with Pilates (and I know of course I’m biased here), commitment and practice lead to progression, results, understanding, awareness and that all important flow. Suddenly an hour slips by in a couple of breaths; an advanced exercise you’d previously considered impossible feels achievable and really great; and your body feels – well just amazing!

It’s like your body can breathe and you sleep so deeply.

If you’ve experienced our Fit School ways, you know we’re about progression. Our classes are programmed to progress and build. There are tweaks and different ways of doing exercises. There may even be a change of instructor or pace but it’s all leading to the same end. A little progress from the week before.

I do of course understand that work commitments or childcare can make ‘drop in’ or ‘pay as you go’ the only realistic option and of course it’s better than none at all. But if your back is troubling you, you plan on running a marathon or you’re trying to get to grips with your post natal rehab, regular, committed practice is key to bearing that magic Pilates fruit.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.fit-school.co.uk

Pilates isn’t an abs workout

PILATES IS NOT JUST ABOUT TRAINING YOUR ABS. YES THEY ARE PART OF THE PROCESS AND AN INTEGRAL PART OF MANY EXERCISES BUT THERE IS A LOT MORE TO PILATES THAN YOUR TUMMY.

There are some exercises which look or feel similar to abdominal crunches and there is a place for abdominal strength and control when it comes to a healthy body but no amount of Pilates style ab work will send your six pack pinging out of your torso if you have flab on it. Myself included.

Conversely, abs don’t have to be strong to be seen. I’ve seen six packs on lean mean who can perform fewer exercises than the average post natal mum returning to the mat. And let’s not forget the best sprinters in the world who have abs you could dry your clothes on but who I very much doubt do the numbers of crunches I’ve seen performed in the average gym abs blast class.

Aside from whether or not you choose to attend or deliver a class comprised entirely of abdominal work, let’s consider the issues associated with some abdominal work. Yes, those pesky pelvic floor muscles. Any pelvic floor weakness or prolapse, or an abdominal separation (diastasis recti) will not appreciate (understatement) crunches. If want to know more about this have a read of my post on how NOT to get a flat tummy by doing sit ups. That’s not to say you can never do them again – but a post natal specific programme is essential before rolling headlong into a ‘one size fits all’ Pilates session.

Pilates is about balance. Your body is designed to move across many planes. Forwards and backwards, side to side and twisting. Think about a gymnast on a beam or on a pommel horse. Consider how they move their bodies. Come to my classes and you’ll know that we work through a variety of exercises as if your body was being spun around. Why? Because we are ‘multi-planar’ beings and things go wrong/start hurting/get expensive when we STOP MOVING, not necessarily when we get weak (I’ll talk about this more in my next post about core strength).

 

Now of course if training your abs lights your fire and makes you feel good, by all means do it but equally don’t misunderstand Pilates as an abs workout and then leave feeling a bit disappointed. Enjoy the way your back works and your glutes work. Enjoy the way your body moves. Go with the Pilates flow.

See you on the mat!

Next time … Pilates isn’t about core strength.

 

Pilates isn’t about sculpting body beautiful

I’VE been teaching Pilates for at least 10 years now and I confess, I look back at my early days and cringe a little at how I taught or what I focused on. Of course at the time, my theory and practical knowledge was up to date but modern science combined with Joseph Pilates’ original exercises, my own experiences and education (most recently from the brilliant JPilates) have created a very different ‘Karen’s Pilates’ from what I taught 10 years ago. I was also much more likely then to be swayed by the more vocal participants in my classes!

As in all professions, experience and training influences and shapes you. I believe that where I’m at now would hopefully let Joe P rest easy under his daisies. It’s true to me and to the participants I work with.

Of course as my experience evolves I get a bit ‘fussy’ about what other forms of ‘Pilates’ are out there. I don’t believe in one size fits all but I am in this profession to improve lives and health. Wellbeing.

So I’m penning a series of articles about what Pilates isn’t. That doesn’t mean if you enjoy your chosen class it’s wrong – it just might not be Pilates. And there is a brilliant magic and flow in the process of Pilates, which you, your body and your wellbeing might just be missing out on.

PILATES IS NOT ABOUT SCULPTING BODY BEAUTIFUL. PILATES ISN’T AESTHETIC LIKE A FIGURE MODEL’S GYM PROGRAMME. PILATES COMES FROM THE INSIDE OUT. PILATES WON’T MAKE YOU THIN AND IT WON’T WHITTLE YOUR WAISTLINE.

  1. THE FAT THING.

Fat is fat. No amount of roll ups, teasers or gym crunches will drop belly fat. Fat loss starts in the kitchen, continues in the gym (with weights or interval training), is massively complemented by Pilates and graduates with a happy symbiosis of all of the above.

  1. PILATES IS INSIDE OUT

If we focus first on the outside, we are likely to neglect the inside. By inside I mean back and joint health, muscle imbalances, pelvic floor health, hips, shoulders, breathing, stress and TENSION. In fact years of experience have shown me that the Pilates participant who comes from the physiotherapist, where pain has motivated them is generally much better at Pilates (if there is such a thing) and progresses quicker than the gym bunny who wants to get thin.

  1. PILATES ISN’T ABOUT BEAUTIFUL PEOPLE

You know what I mean. All those stock photos of models looking serene and just occasionally doing a bit of Pilates in a well lit studio without a squidge of fat or under-eye baggage in sight. Now I’m not anti-pretty (I should say I consider all my participants beautiful) but I am anti putting anyone off exercise. In my classes we have fat rolls, we have ‘retro’ workout gear and the occasional hairy leg (sometimes a little parp too) but we are all doing it. Striving to look after our bodies, not just to show them off.

Of course, I’m not ignorant to the fact that how we look is a driving factor behind exercise but let’s not lose sight of wellbeing and let’s not lose sight of Pilates.

Focusing on toned tummies to the detriment of our backs will not serve us long term. And when your motivation is looks over health you are far less likely to stick to exercise.

If you DO want to change the way you look, then yes do Pilates but do HIIT training, eat clean, cut out alcohol and processed sugars, sleep more, unwind, train with weights and have fun.

https://alittlefitter.com/2013/06/04/sit-ups-the-fastest-way-to-a-flat-tummy-after-having-a-baby-i-lied/

https://alittlefitter.com/2013/10/22/want-a-flat-tummy-my-top-5-dos-and-donts/

https://alittlefitter.com/2013/06/07/10-golden-rules-for-a-flat-holiday-ready-tummy/

Next up … Pilates is’t an ab workout.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.

Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.

TWITTER: @fitschoolessex

FACEBOOK: ccfitschool

WEBSITE: http://www.fit-school.co.uk

Pilates Foundations

Pilates Foundations is a new course designed for those new to Pilates, returning after injury or illness or pregnancy. The classes follow a similar programme to the Monday Pilates classes and you can still expect to progress, learn and move your body – this class focuses more on technique and adaptations where necessary. 

Book Online

 

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Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

The cure for back pain

BACK pain is one of those nasty conditions which bites most of us at some point in our lives but for some it’s chronic, debilitating and just plain miserable. Is Pilates really the cure all that we hope for when we’re suffering?

Second to post natal rehab, back pain or back injury is the most common reason that newcomers find my classes and take action. As a very dear friend of mine always said, ‘pain is the best motivator for exercise’ and she had a good point.

BUT (and yes it’s a big but), Pilates does not cure backs, improving core strength does not make pain go away and Pilates is definitely not a replacement for physiotherapy.

Before you start Pilates following a back injury you’ll need a diagnosis and/or a sign off by your medical professional that you are fit to exercise.

Back pain requires a long term management strategy. I’d be lying if I told you Pilates could fix you, rather it can be fantastic as part of a long term pain management approach alongside other lifestyle changes. Dull hey? There’s no fad or tabloid worthy headline here. Back pain is not an injury you can fix like a broken leg when you were 12. Instead it’s a condition you need to accept and find ways to work around.

Do bear in mind however that most adults have some degree of disc bulging or wear and tear. We could all be exercising with a minor disc prolapse but never know it. Our backs are strong and designed to last a life time. 

IMG_2122

STAGE 1:

So you first visit your GP and get referred or you go straight to a physiotherapist. In a nutshell, physiotherapists are like musculo-skeletal doctors. They cure with physical treatments and exercise recommendations not pills. This might sound blindingly obvious but a physiotherapist can not cure your back like a course of antibiotics might cure a throat infection. So at stage 1 of back pain you already have exercises to do, at home, between sessions which will help the repair process. The more you do your exercises, the quicker you’ll be on your feet.

STAGE 2:

When you are beyond the acute (really painful) stage you might be referred on to a hospital based Pilates programme or you might be signed off with a recommendation for Pilates or similar. So at stage 2 there are still exercises to do. At home or at the gym. But you need to keep doing them.

STAGE 3:

You get advised to improve your core strength. You may have even skipped stages 1 and 2 and gone straight to here. This is where Pilates becomes an option. However, core strength is a bit of a fad that doesn’t really exist, I’m not sounding very positive today am I? Core strength conjures images of a super iron girdle which you can get so strong by doing Pilates that you’ll never feel back pain again. The problems with this theory are that a) this girdle doesn’t exist; and b) immobility is the enemy of back health. I’m not suggesting it’s time to launch yourself into a dynamic Pilates class but fixing (as in making more rigid) your painful joints will not serve you long term. Instead we can use Pilates and physiotherapy exercises (that you need to keep doing between sessions) to get your body to a place where you can move, rather than using it to make you even more stiff.

STAGE 4:

Keep doing your exercises … forever! Visit your occupational health team at work and get a work station assessment. Can’t fit Pilates in at home, get a group together and get a Pilates instructor in to you. Consider what else you could do to help your back. Is there another health concern you need to get sorted in order to get you more mobile? Could you swim during the week? How’s your bed, your shoes or your bra? These can all be massive contributors to back pain.

Fit School is planning a seminar on long term back pain management (we hope it will have a sexier title than that) so if you’d like to find out more visit our Facebook page or contact us via the contact form below.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Get updates from the alittlefitter post natal newsletter: http://eepurl.com/YVmD9

It’s time we stopped ‘using’ Pilates and just did it?

In the world of Pilates we’ve got accustomed to ‘using’ Pilates exercises to help participants back to health following an injury, illness or pregnancy.  But by doing so, have we lost some of the flavour of what Pilates is really about? A workout.

Physiotherapists often refer patients to me to ‘improve core strength’ (that term in itself is fodder for another post).Pilates is fantastic for back health but contrary to popular belief it’s not physiotherapy. It is a workout first and foremost and many of my participants require extra homework dependent on their specific needs. We work through a range of both strengthening and mobility work from a variety of interesting angles! Tight muscles and immobility are greater enemies of back health than muscle weakness. This is something I too am constantly learning about. I’m not saying this to put anyone off. My participants range from early 20s to mid 80s and there are always adaptations or props which make it suitable to all.

Controlology

All my classes are programmed, so we work through a programme over a 6-8 week period with the aim of improving not only strength and mobility but understanding of Pilates and ability to do the moves. I’m doing this myself a lot at the moment since I’m just returning after having my second child, now 4 months!

In my opinion, fitness professionals (myself included) can get so caught up in what’s best for us that we’re in danger of losing sight of the things in life that make us happy. Like chocolate cake! Plus pain can make us afraid of doing certain exercises for fear of making it worse.

One hour of Pilates once a week will not break your back, it’s the remaining hours you spend slumped in a chair, tight with anxiety or sleeping at funny angles that do that for you. So stop being afraid of exercises that seem a little more challenging.

There is a place for Pilates exercises to help get you back to fitness if you begin a little broken and if you just love feeling the burn in your abdominals then abs away but remember your poor old back needs some love too. Let’s just not lose sight of Pilates, the workout. Perhaps it’s time we brought our bodies up to Joseph Pilates’ high standards rather than water Pilates down to suit our broken bodies.

With thanks to Joanne Cobbe of JPilates for inspiring some of the above concepts through ‘The Moves’ Workshop. If you liked this post, check out Jo’s take on the subject: http://jpilatesblog.wordpress.com/2014/01/20/when-did-pilates-become-the-easy-option/

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com