FitSugar

Gym Equipment Explained: Calf Stretcher

FitSugar — Tue, 18 Dec 2007 04:00:00 -0800

Ever seen people step on this unique looking thing at the gym and wonder what the heck they are doing? The tool is called a Calf Stretcher and if you learn to use it, chances are you'll learn to love it as well.

What: A Calf Stretcher is a device that isolates the calf muscles.
Area of Body it Works: Calf muscles, ankles, and Achilles tendons.
Why: Stretching not only increases muscle flexibility, strength and balance but it also helps to prevent future injuries - the problem is that calf muscles are difficult to isolate without the aid of a wall or similar structure to lean against. The Calf Stretcher helps to eliminate this problem and is great for those of us who extensively use our legs for activities such as running.
How: Put one foot on the calf stretcher and slowly rock your heel back as far as you can (but not so far that it hurts) so your toe is pointing up toward your face. Hold the stretch for 15-30 seconds. For added support, stand by a wall or something to support yourself while doing the stretches.

Interested in having one at home? You can buy it here for $29.95.

You Asked: The Health Benefits of Pilates

FitSugar — Fri, 27 Jul 2007 04:00:00 -0700

I have received more than a few questions recently about Pilates like: Is Pilates good for weight loss? What are the health benefits of the practice? How to go about studying Pilates?

Pilates is strength training with flexibility training thrown in as a bonus. While both are essential to a well-rounded workout program, it is aerobic exercise that most directly helps weight loss. While Pilates will make you stronger and help you build long and lean muscles, it doesn’t burn up the calories like cardio exercises like running, swimming or putting the miles on an elliptical. Much of the focus of Pilates is on posture and how the entire body works, or not - since Pilates can be about turning off over working muscles, in an exercise.

It has been my experience that Pilates makes everything better from running to tennis, yoga to gardening. Primarily because it strengthens your core in many different ways and positions. These exercises directly translate to real life activities. When you use the Pilates equipment you work against spring resistance, increasing the strength training aspect of the method.

The most affordable way to experience Pilates is to take a group class. If you can afford it, taking a few privates sessions is a great way to jump start your practice. In a private you can really focus on the subtle details that separate Pilates from a lot of other forms of exercise. DVDs are great, but nothing can replace a live instructor and instant feedback.

Source

Why Is Flexibility Training Important?

FitSugar — Mon, 05 Mar 2007 14:15:00 -0800

You all know how much I love yoga and Pilates, and one of the reasons is the flexibility training. It is built right into many of the poses, moves and exercises. Ahhhh...stretching is so good for the muscles and the joints.

If you are not stretching daily (the doctors of my new "bible" You on a Diet recommend 5 minutes a day. Just 5 minutes a day...that is the length of two commercial breaks), here are a few reasons why you should.

If you do any strength or resistance training you are building new muscle. You want the new muscle to be long and lengthened and not tight. If it is tight it can interfere with the range of motion (ROM) of the joint. So stretch after you train.
Maintaining and gaining flexibility decreases risk of injury from sports or basic activities in life (reaching into the back seat to get your fashionable, yet over sized purse).
As we age our tendons and ligaments lose their elasticity, so it is important to stretch to maintain the ROM of your joints. Plus stretching helps bring nutrients to the joints.
Stretching can improve your coordination. This is beneficial to sports but can help you out walking on rough terrain - a trail or a city street littered with potholes.

Just remember - Don't bounce when you stretch. Hold the stretch for at least 30 seconds and it is best to do deep stretching after you are warmed up a bit. If you vacuum vigorously, why not stretch your hamstrings afterward. Here are 5 different way to stretch the backs of your thigh. The photo above is a classic stretch for the quads, and it is great to do after running, walking or swimming.

The Pilates Reformer Will Reform You

FitSugar — Tue, 16 Jan 2007 10:00:00 -0800

I would say that the names of Pilates exercises and equipment are not really known for their poetry. Joe Pilates was German after all, so there's really a no nonsense approach to much of Pilates. My favorite factoid was that he referred to his work as Contrology. You know, like the study of control.

The first piece of equipment Pilates designed was the Reformer and it is my favorite piece to workout on because it is so dang versatile. You can work out every muscle of your body with this one machine.

Many different companies make Reformers, but my favorite is by Balanced Body - the wood frame makes it look almost homey. If you have enough room in your place to house this machine that is the size of a single bed, than you can hopefully afford the cost. It retails at $3195.

Basically, the carriage moves against spring resistance - there are five springs with different tensions creating an infinite amount of possible weights to work with.

For Footwork, the most basic exercise on the Reformer, you lie with your back on the carriage, put your feet on the foot bar and just push yourself out and control yourself back in.

You can put your feet in the loops (at the end of the ropes) to work your legs. Or attach handles to the ends of the ropes to work your arms. Standing on the machine and moving the carriage really challenges your sense of balance and your core. Ahhh...so many variations, so little time.

To see some of my favorite moves you can do on the Reformer read more

View 7 Photos ›

You should take a private Pilates session to experience the joy that is the Reformer. Some Pilates studios and gyms offer group classes on the Reformer, which is an economical way to spend some time on the machine.