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Kickboxing
Kickboxing
is becoming one of the most popular ways to exercise. Also known
as cardio kickboxing and boxing aerobics, kickboxing comes in
many forms, only one of which is Billy Blanks's Tae-Bo. Not only
is it a great adrenaline high, but it provides a great cardiovascular
work and tones and strengthens muscles. In fact, the average person
burns 350 to 450 calories during a 50-minute kickboxing class!
In
a typical kickboxing class, you will begin with a series of stretches
and a quick cardiovascular warm-up. You will then be taught punches,
hand strikes and kicks, which you will perform repetitively to
ensure that you have proper form. Next, you will put the moves
together, increasing coordination and stability. Finally, you
will be taken through a cool down and stretches.
There are
several important things to remember when starting your kickboxing
program.
- Beginners
should not kick higher than is comfortable.
- Rotate
your hips.
- Do not
hold weights when punching.
- Do not
lock joints when punching or kicking.
- Exercise
at your own pace. Do not try to keep up with other people in
your class. More often than not, they are not paying attention
to what you do - they are more worried about their own technique.
Web
Resources:
http://www.kickboxing.com
ACE
Fact Sheet
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Pilates
Pilates,
pronounced Pi-laa-teez, is an 80-year-old method of physical conditioning
that features hundreds of exercises completed either on a mat
or on various pieces of specialized equipment.
Pilates is often referred to as the “thinking person’s”
exercise. To gain maximum benefits, during each exercise you think,
sense, and feel what your body is doing. For example, during any
given exercise you may be asked to feel how your spine is moving,
how your abdominal muscles feel, whether you are straining anywhere.
With Pilates you learn to focus intently on all muscles and joints
that are working.
This stimulating
exercise technique for both the body and mind is now recognized
globally and is a suitable means of conditioning and rehabilitation
for people of all activity levels.
How Does
Pilates Work?
In a nutshell, Pilates teaches people that effective exercise
is about quality rather than quantity and that our bodies are
integrated systems made up of interrelated parts. To truly target
specific muscles or actually get joints to move properly means
paying attention to efficient body mechanics.
Strengthening
muscles and improving joint mobility does not happen by doing
more repetitions faster and harder. Pilates is not about numbers.
Rather it is about positive physical changes occurring because
people begin to understand how muscles and bones work together.
The strong,
integrated, Pilates-trained body is built on awareness, attention
to detail, and the realization that you must always work with
your body rather than against. “No pain, no gain” has
no place in a Pilates session.
Who Benefits
From Pilates?
Pilates-based exercise can be adapted for just about anybody -
from elite athletes to those looking to keep their bodies fit
and healthy to people who may have injuries.
Athletes and
dancers use Pilates to stay highly tuned, injury free, and ready
for peak performance. For the general public, Pilates offers a
refreshing change from more traditional types of exercise. You
become stronger, more flexible, and rejuvenated WITHOUT jarring
or straining your body in the process.
For those
in rehabilitation, Pilates is unsurpassed. The modified Pilates
exercises are restorative, safe, and beneficial.
Reference
Source: Body
Harmonics Pilates
Web
Resources:
http://www.bodyharmonics.com
http://www.stottpilates.com/
http://www.winsorpilates.com/
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Running
/ Jogging
Running
is one of the best workouts around. But getting started and staying
motivated can be difficult. Below are basic steps to starting
a running program.
Before beginning a running program, consult with your doctor.
If you have cardiac or orthopedic problems or are more than 20%
overweight, you may want to try walking instead.
If and when
your doctor clears you for running, you should look for running
shoes. Make sure they fit your fit well in order to help prevent
sore muscles, shin splints and blisters. While good shoes can
be expensive, higher price tags often bring with them higher quality
running shoes.
Get moving!
Whenever possible, run on asphalt or dirt surfaces, which provide
better shock absorption than concrete. Remember to keep your head
level, your shoulders down and relaxed, and avoid bouncing.
You should
run a minimum of 20-30 minutes three times a week, being careful
not to increase your mileage more than 10 percent per week.
Web
Resources:
http://www.runnersworld.com
http://www.runningtimes.com
http://www.runningroom.com/hm/
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Step-Ups
If
you want to get your legs and buttocks into shape, look no farther
than a step bench. It provides a workout that has the cardiovascular
benefits of running but joint stress that is equal to walking.
When
you start a step class, be sure that your step bench is only four
to six inches off the ground. Once you've mastered those heights,
you can gradually increase to twelve inches. But, be sure that
when you put your foot on the bench, you knee bends no more than
90 degrees.
Form is
important in stepping:
- Keep your
neck relaxed, but straight.
- Don't lock
your knee joints.
- Maintain
good posture. Do not arch your back.
- Lean from
your ankles, not from the waist, as you step up.
Also, remember
these safety tips:
- Put your
entire foot on the step.
- Make sure
your entire foot touches the floor, except in rapidly repeated
movements, like lunges.
- Do not
pound your feet. Pounding causes undue stress on you knees and
ankles.
- Watch the
platform.
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