Pilates Benefits Every Body

Pilates is a body conditioning routine that helps build flexibility, muscle strength, and stamina in your legs, stomach, arms, hips, and back.  It focuses on developing your core, or center, by toning your stomach muscles and strengthening your back.  Pilates is a program that allows you to use different exercises depending on your strength and skills.  Athletes and dancers love it as do seniors, post pregnant women, and people who are rehabbing from injuries or illness.  Anyone can do Pilates.

 

Health Benefits of Pilates

·          A flexible and healthy spine helps relieve or prevent back pain

·          Better balance and coordination

·          Less pain and stiffness

·          No stress or wear and tear on joints and muscles

·          Improved mental outlook and increased energy

·          Increased strength without bulk

·          Improved posture

·          Promotes weight loss and a long, lean appearance

What equipment do I need?

Exercise equipment is not needed for Pilates but there are some items that will help make your workout more fun and effective.  If you take a class they will provide equipment.  If you want to do Pilates at home, here are some basic things you will need:

•  Clothing – loose enough to move around in as you exercise
• Mat – a Pilates mat, which is thicker (1/2 inch) than a yoga mat, to provide comfort when rolling (http://thinkpilates.com/pilates-mat-recommendation/) 
• DVDs and Books – to show you routines for your skill level
• Exercise balls, bands, and rings – these are not required for Pilates but many routines show how to use them since they help make the exercises more challenging 

How Do I Start?

Moving your body is a good way to help manage pain.  If you are over the age of 40 or have any medical conditions you should ask your doctor about taking Pilates.  There are three options to getting started with Pilates:

• Attend a group class- Learn the basics by attending a group class.  They usually cost about $15 to $20 at a Pilates studio and some studios offer a discount if you purchase a “card” which contains several classes.  Google Pilates classes for a listing.
• Take a private lesson.
• Start from home using a DVD (http://thinkpilates.com/pilates-video-recommendations/) or checking out the beginner routines on www.Youtube.com

Pilates is one of the most popular forms of exercise in the country so why not give it a try and see what everyone is talking about!

 

Did You Know?

Find more ideas to help you and your family stay active.  Click here to learn more.

 

Mark Your Calendar

Do not forget to check out the Local Motion website to find out about other activities for this month.  Click here for the list of current events.

 

 

 

Posted on September 12, 2012

So You Think You Can Dance???

Dancing is a fantastic way to burn calories and get you in shape. Not only is it fun, it tones every part of your body, from your hips to your thighs to your core muscles.  Did you know that in just 60 minutes of rigorous dancing, you can burn up to 300 calories or more?  The Local Motion website has a calculator (www.localmotionhome.info/burn_cals.php) where you can plug in what you eat and how many calories you will burn with any type of physical activity, even dancing! 

 

Health Benefits

Just like other activities such as brisk walking, cycling, or aerobics, dancing can help:

·         Improve your flexibility and stamina

·         Reduce stress and tension

·         Improve memory

·         Help you lose weight

·         Increase your energy

·         Improve your posture and balance

·         Strengthen bones and muscles without hurting your joints

·         Ward off illnesses like diabetes, high blood pressure, heart disease, osteoporosis, and depression

To find the right fit for you, there are many different types of dance that you should explore.  Check the Events page (www.localmotionhome.info/events.php) for a listing of upcoming dances in our area.

If you are tired of the treadmill and looking for a fun way to stay fit and healthy, it might be time to kick up your heels and dance!

The Music Resource Center - A Great Chance for Youth to Learn Hip Hop

 

Isaih Anderson is a local dance “celebrity” who learned all of his dance moves when he was a teenager at the Music Resource Center (MRC).  Isaih or “Ike,” as he is known at the MRC, teaches Hip Hop dance classes each week.  Ike has lots of experience and actually made it to the final round of try-outs in Los Angeles for the first season of “So You Think You Can Dance.”  He has also choreographed shows at Live Arts and Charlottesville High School.  

 

Parents with 6^th-12^th graders who are interested in learning Hip Hop can join Ike for his high-energy classes at the Music Resource Center.  Here’s the schedule:

 

·         Beginner Hip Hop: Mondays, 5:00 PM-6:00 PM

·         Intermediate Hip Hop: Wednesdays, 5:00 PM-6:00 PM

·         Dance Crew (Advanced Hip Hop): Thursdays, 5:00 PM-6:00 PM

·         Dance Party (Open to all levels): Fridays, 5:00 PM-6:00 PM

 

Participants need to sign up to join the MRC.  The annual fee for low-income students is just $10.00 and there are many other music production activities that come with the membership. For more information, call MRC at (434) 979-5478 or visit their website at www.musicresourcecenter.org

Posted on August 8, 2012

Tennis is for Everyone

Are you are looking for a different way to get in shape but hate going to the gym or running?  If so, you might want to take up tennis.  Tennis is a great way to have fun and get exercise at the same time.  Playing on a regular basis can help improve your fitness, balance, and strength while you burn calories.  It is also a good sport for kids or families to play together.

 

Health Benefits of Tennis

·               Aerobic fitness – burns fat and strengthens your heart

·               Helps muscles use oxygen better through intense and short bursts of speed

·               Improved speed - Practice sprinting, jumping, and lunging

·               Improved eye hand coordination

·               Overall body conditioning

·               Improved bone and leg strength

·               Increased flexibility and balance

 

The Equipment

·               Tennis shoes/sneakers that provide good ankle support

·               Thick socks (not cotton) to help prevent blisters

·               Tennis racket – you don’t have to spend a lot of money on a racket.  This article provides some good tips if you are buying a racket (http://tennis.about.com/od/racquetsballsstringing/a/beginnerracquet.htm),   or ask your friends if you can borrow theirs.

 

The Learning Curve:

Learning any new sport can take time and practice but you can still benefit from the exercise.  If you stick with it you will burn calories as if you were on the treadmill for an hour!  Try to play with someone who is at the same experience level as you and you will be surprised at how many balls you can keep in play.

 

If you do not have someone to play with, you can practice alone.  Try these routines to improve your skills and work on your strokes and moves.  Remember to warm up slowly and stretch your muscles first (http://www.tennisserver.com/turbo/turbo_98_12.html).

• Serving - place two empty tennis ball cans inside the court at the furthest corners.  These are your targets when serving.  Stand at the opposite side of the court and aim for the cans.  Serve all of your balls toward your targets.  Collect the balls and reverse the process using the opposite court.
•  Racket Control - hit the ball directly up in the air as many times as you can.  Once you get into a rhythm try spinning the ball as you hit it, using both sides of your racket.
• Footwork - Run from one sideline to the opposite sideline.  Then sprint to the centerline, tap it with your hand, and return to the sideline.  Go to the other sideline and repeat.  Start with 5 minutes and increase your time as you improve.
• Hitting -  Hit the ball off a backboard or wall.  Practice your forehand and your backhand.

 

How Do I Start?

If you do not know how to play tennis, start with a few lessons:

Charlottesville and Albemarle Parks and Rec Departments offer lessons for children and adults at a reasonable fee.  Check out their current schedules for dates and times.

·               http://www.charlottesville.org/Index.aspx?page=32

·               http://albemarle.org/department.asp?department=parks&relpage=2900

 

The Charlottesville/Albemarle area has a number of tennis courts that are free to the public to play on.  For a complete listing of private and public courts check out http://www.cyberstrong.com/tennis/courts.asp

 

Did You Know?

Find more ideas to help you and your family stay active.  Click here to learn more.

 

Mark Your Calendar

Do not forget to check out the Local Motion website to find out about other activities for this month.  Click here for the list of current events.

 

Posted on July 10, 2012

Swimming - Cool, Wet, and Great Exercise

With summer approaching, most people are looking to get outside.  And, as the weather gets hotter, there’s nothing better than taking a plunge into the pool or lake for your daily exercise.  Not only will swimming get you out of the heat, it can burn those unwanted calories, and be a fun family activity! 

 

Health Benefits of Swimming

·                Aerobic exercise without pressure on your body and joints

·                Increased muscle strength and tone

·                Better flexibility

·                Healthier heart

·                Weight Control

·                Increases HDL (good cholesterol) and decreases LDL (bad cholesterol)

·                Lowers stress, increases happiness

 

Equipment for working out in the pool:

Swimming nothing more than a bathing suit but  some items can make swimming more comfortable and/or help give you a better workout.

·                Goggles - to keep water out of your eyes while swimming

·                Fins – to aid you in pushing through the water or for a more intense workout

·                Kickboard - used to increase your leg strength in the pool

·                Nose plug – to prevent water from going in your nose while swimming

 

Water exercises:

Swimming lessons help you learn how to swim, breathe, and become confident in the water.  Once you learn the basics then you can try the following:

·                Water walking – This simple activity provides resistance in the water, which is good for muscle strengthening.  You can change up the exercise by creating different walking patterns or increasing your speed.

·                Swimming laps - Swim back and forth between the ends of the pool, shallow to deep or shallow to shallow.  Increase your pace and intensity as you become more fit.

·                Kickboard – Use a kickboard to build strength and tone your legs. 

·                Water Squats - Stand in the water with your feet about hip width apart.  Bend your knees slightly as you push your hips back like you are sitting on a chair. Keep your knees behind your toes and your feet planted firmly on the ground. Squeeze your butt muscles as you rise up. Return to the start position and repeat. The water provides extra resistance and makes this move more challenging.

·                Waist Trimmer – Press your back against the side of the pool and your arms along the edge for support.  Draw your knees to your chest and extend your legs straight ahead.  Inhale, swing your legs to the left and then to the right and back to the center.  As you exhale, move your legs to the front and draw back to your chest.  Repeat this 10 times.

·                Arm Toner -This exercise requires a medium-size rubber ball.  Stand in chest deep water with your feet apart and your arms out straight in front of you.  Hold the ball in your hands while breathing rhythmically.  Push the ball under the water and swing it into a figure eight pattern through the water.  Repeat 10 to 15 times.

·                Jumping Jacks - Start by standing in shoulder deep water with your feet flat and your arms relaxed by your sides.  Bend your knees and jump up off the bottom of the pool as high as you can.  As you jump, kick your legs out to the sides pointing your toes down and swinging your arms up above your head so that your palms touch at the top.  Land with your knees bent and feet apart.  Repeat 10 to 15 times.

·                Bicycle - Lean with your back against the side of pool and your arms stretched out at the edge.  Pedal your legs at the surface as if you are riding a bike.

·                Hopping - Quickly jump from side to side keeping your feet together.

·                Floating - Let your body loose  and float on the water. This is a great way to relax and calm your body after your workout.

Posted on June 11, 2012

Tai Chi, the Perfect Exercise

Tai Chi is an ancient Chinese practice deisgned to exercise your mind and body through a series of gentle, flowing postures. Tai Chi is inexpensive, requires no special equipment, works indoors or out, and can be done alone or in a group.  Some forms of Tai Chi are very gentle, so anyone can participate!  The emphasis of this exercise is technique, making it an activity that works well for seniors, the overweight, and even people with arthritis.  Tai Chi offers faster-paced routines that require more effort for people who are interested in doing a more intense workout. Combine Tai Chi with a regular walking program and you have the perfect exercise routine! 

 

Benefits of Tai Chi

Although Tai Chi exercises both the mind and the body, the initial benefits are mostly physical.   Some benefits include:

·         Joint movement – Every joint in your body gets moving because of the constant shifting of your weight, position, and arm movements.

·         Balance – Tai Chi helps develop balance because of the constant shifts in body weight. Improved circulation and breathing – Movements are done with even, slow motion rhythm.  This helps to boost your circulation and breathing in the same way low impact aerobics do.

·         Reduced stress – Together, the movements and breathing bring a sense of calmness and clarity.  

 

How do you start?

To get started on the right foot, find a class that meets your needs and experience level. 

·         Take a class - Many places in our area offer classes like Hiromi T’ai Chi (http://www.hiromitaichi.org/classes/) with special pricing for children, new participants, etc. 

·         Read a book - T’ai Chi Chi Kung: 15 Ways to a Happier You by Peter Chin Kean Choy and Tai Chi Chuan: 24 & 48 Postures with Martial Applications by Shou-Yu Liang. 

·         Watch a video - If you have never seen what a Tai Chi looks like, here is a good video that shows the 24 movements:   http://www.youtube.com/watch?feature=player_embedded&v=TBvF6r6DOvc

Posted on April 10, 2012

Working Out With Bands

What is long, stretches from foot to head, costs 11 bucks or less, and will help you look great?  If you guessed a resistance band then you are right!   Resistance bands are great if you want to exercise at home, add variety to your regular routine, or take your workout along with you when you travel.  It is one of the cheapest ways to tone your muscles but there are other reasons you might want to start using one when you workout.

 

What are resistance bands?

These giant rubber bands, with handles, allow you to repeat movements just like you do using weight machines or free weights.

·         The resistance feels different – When you use free weights, you get more resistance during one part of the movement than the other.  Bands provide constant tension, or resistance, throughout the entire motion of the exercise.  That gives extra muscle toning benefits you may not get from machines or weights.  Bands also require you to use your muscles to keep your body aligned during the exercise.

·         The workout does not seem that hard – With weights, you know exactly how much you are lifting.  With bands you can only go by what the tension feels like but that doesn’t mean you aren’t getting a good workout.  If you use correct form and the right level of tension, your muscles will get a good workout even though it might not feel that way. 

 

Different bands for different workouts

Bands come in different tensions so you can fine-tune your workout.  The thicker the band the more resistance it provides and the harder the exercise will be.  Most people like to start with a variety of bands, using the thinner ones for working smaller muscle groups and the thicker ones for larger muscles.  Some bands have an attachment to hook over your door.  This allows you do use the bands and your muscles in different ways.

 

What are the benefits?

These inexpensive bands are a good option for people of any age or fitness level and give you many benefits over using free weights:

·         Add variety to your regular workout

·         Save on storage space

·         Travel well so you can exercise on the road, during  your lunch break, or on vacation

·         Allow you to exercise safely without risk of dropping a weight on your foot

·         Give all your muscles a good workout or lets you focus on certain areas

 

How do I start?

Working out with bands can be easy or challenging.  The bands come in colors that relate to the tension or how resistant they area. This allows you to design your workout to meet your condition and strength level.  The color may vary but usually yellow (thin) is the least resistant, red is medium, green is heavy, blue is extra heavy, black is special heavy, and silver is super heavy.  It is best to start with the thinner bands until you build up your strength. 

 

To learn more about how to use bands correctly and to get routine ideas, check out these sites:

·         http://www.sport-fitness-advisor.com/resistance-band-exercises.html

·         http://resistancebandworkouts.com/bandRoutine.php

·         http://www.realsimple.com/health/fitness-exercise/workouts/resistance-band-exercises-00100000067997/index.html

 

If you are short on money, working out with bands can save you cash.  Bands cost as little as $10 each!  You can buy a kit that includes several bands and a workout DVD for under $40 – cheaper than one month at the gym. 

 

Did You Know?

Find more ideas to help you and your family stay active.  Click here to learn more.

 

Mark Your Calendar

Don’t forget to check out the Local Motion website to find out about other activities for this month.  Click here for the list of current events.

 

Posted on March 8, 2012

Keeping Fit With Martial Arts

We have all heard about the King Fu movies which is why so many people associate martial arts with fighting the bad guys.  While martial arts can help you defend and protect yourself, there are health and fitness benefits as well.  Many people practice martial arts as part of their exercise routine because they focus on having a fit body and a fit mind.

 

Types of Martial Arts

There are several types of martial arts including:

·         Karate – This is the most common martial art and is a good way to tone and strengthen your upper body.  You use your hands, feet, and elbows for self-defense.

·         Tae Kwon Do – Related to karate, this martial art uses your legs and kicking and is good for toning and strengthening your lower body.

·         Judo – Judo uses the size and strength of the other person to for self-defense.  You learn to control your opponent by rolling and throwing rather than hitting the other person.

·         Kung Fu - This provides the best aerobic workout through kicking, somersaults, jumping, punching, and moving away from your opponent.

 

What are the health benefits?

There are a number of physical and mental benefits in martial arts that help improve or increase:

·         Flexibility and agility

·         Strength and muscle tone

·         Posture

·         Reflexes

·         Weight loss

·         Stamina and endurance

·         Self-confidence, concentration, focus, and stress reduction

 

How do I start?

Martial arts involve many moves that may take time to learn so it is best to find a teacher to get you started.  The first few classes usually focus on the basic moves and involve plenty of stretching.  Classes offer a lot of variety and that helps to keep you on your toes and prevent boredom.  Many places in our area, like Charlottesville Parks and Rec, (http://www.charlottesville.org/Index.aspx?page=32) offer martial arts but you might want to watch a class before signing up to take one.  Ask friends for recommendations or search online.  You do not need any special equipment except a white cotton uniform and belt.  You don’t even need shoes since you practice it barefoot! 

 

You may never be one of those people who fly through the air kicking, flipping, and turning, but martial arts will help you tone your body, build strength, and burn fat all in one workout.

Find more ideas to help you and your family stay active.  Click here to learn more.

Posted on February 7, 2012

Yoga Is Good Exercise

We all know that being physically active is important.  Most people think you need to walk, take aerobics, ride a bicycle, etc. to get the benefits of physical activity.  While these types of activities are important, there are many different ways to exercise.  Over the next few months we will look at alternative ways to become more active that you may not have thought about or have been reluctant to try.

 

What is yoga?

Yoga strengthens and stretches your body by doing a series of postures or poses.  Poses range from lying on the floor completely relaxed to harder ones that give you a more intense workout.  Yoga also helps to calm you and manage stress through controlled breathing exercises.  It has become very popular because anyone can do it.  You can be short or tall, young or old, a great athlete or a recovering couch potato.  You can take it slow and easy or get the most vigorous workout of your life.  There are many styles of yoga so click here for descriptions:  http://yoga.about.com/od/typesofyoga/a/yogatypes.htm

 

What are the benefits?

Yoga provides a number of benefits and targets areas that are often overlooked in other activities. 

·         Flexibility – increased range of motion for your muscles and joints helps prevent injuries as you go about your daily activities

·         Strength – some poses require you to move slowly and support your body with your arms, legs, chest, and stomach in ways that you don’t normally do

·         Muscle Tone – as you get stronger your body will look better and your posture will improve because of the muscles you develop

·         Pain Prevention – increased flexibility and strength can help improve or prevent pain in many areas of your body

·         Better Breathing – learning how to use your lungs and breathe deeply has physical and mental benefits

·         Stress Reduction – concentrating on what your body is doing provides a break from all of your daily worries and concerns

·         Weight Management – depending on the type of yoga you do, it may help you to burn calories.  If this is your goal then aim for a 90-minute class at least 3 times/week.

 

How do I start?

If you are new to yoga it is helpful to take a class.  Teachers will make sure you learn the right way to do the poses so you do not injure yourself.  If you have existing health concerns, like bad knees or a sore back, they show you how to avoid poses that may hurt.  Hatha or Vinyasa yoga are great classes for beginners and there are many places in our area that offer these.  Search online for gyms or yoga studios or contact Charlottesville Parks and Rec for information about upcoming classes (http://www.charlottesville.org/Index.aspx?page=32)

 

If you want to try yoga at home, rent a DVD from the library, try a free video online, or consult your TV program schedule.   Remember … you do not have to do every pose or hold it as long as suggested.  And do not do something if it hurts or is uncomfortable. 

 

You can get health benefits from taking even one yoga class a week so give it a try.  It is a great way to add variety to your weekly physical activity routine.

Posted on January 10, 2012

Keeping Kids Active When They Don't Like Sports

Let’s face it, not all kid like sports.   Maybe they don’t like competition or they are afraid of getting hurt.  Sometimes they just don’t understand the rules or don’t find playing a sport much fun.  You should aim to keep your child active for at least one hour every day to help maintain a healthy weight and build strong muscles and bones.  Physical activity is also helps improve self-confidence.  If you have kids who don’t like sports, here are some ideas to help keep them active.

 

Everyday Activities

Build activities into your kids’ normal daily routine to help keep them active like:

·         Walking or riding a bike to school or to visit friends

·         Playing on the playground

·         Active chores like washing the car, walking the dog, mowing the lawn, playing with younger siblings, gardening, and raking leaves

 

Games

 

Most kids like to play games; the more active they are the better.  How about:

·         Hide and seek

·         Tag or Marco Polo in the pool

·         Frisbee

·         Treasure hunts

·         Musical chairs

·         Leap frog

·         Hide and seek

·         Hopscotch

·         Jump rope

 

Family Activities

Get the entire family to spend some quality time together while moving:

·         Pack a picnic and take a hike together

·         Bicycle to a local park

·         Put on your favorite tunes and have a family dance night

·         Fly kites on a windy day

·         Have a snowball fight, build a snowman, or go sledding

·         Join in a charity fun walk

 

Individual Sports

Maybe the real reason your kids don’t like sports is because they don’t like being on a team.  Individual sports are great because there’s less pressure to compete, and you do them just because they’re fun. They might want to consider:

·         Swimming or diving

·         Ice skating

·         Gymnastics

·         Golf

·         Tennis

·         Skateboarding

·         Martial arts

·         Bowling

·         Yoga

·         Dance

·         Karate

 

Encourage your kids to stay active whatever they decide to do.  If they get bored or tire of one thing, then toss out some new ideas so they will try something different.  Help your children find an outlet for their energy while they develop new skills along with a healthy body.

Posted on December 6, 2011

Keeping Fit This Fall

We’re just came through one of the hottest summers on record!  And, if you were like a lot of people, your air conditioner got a much better workout than you did!  The weather has changed, and this is one of the best times to “fall” back into getting regular exercise while taking advantage of the seasonal activities our area has to offer. 

 

The great thing about Fall is that many of the things you enjoy doing during the summer are just as fun this time of year – maybe even better since the temperatures are cooler!

·         Tennis – Charlottesville and Albemarle have a number of public courts you can use for free http://www.cyberstrong.com/tennis/courts.asp

·         Walking, Biking, and Hiking – If you don’t feel like driving to the Blue Ridge Mountains, check out the trails around town and enjoy to fall leaves. http://www.localmotionhome.info/maps.php 

·         Jogging and Running – Start getting in shape now and plan to participate in one of the many races scheduled for this fall and winter. http://raggedmountainrunning.com/the-racing-scene/upcoming-area-races

 

Seasonal Activities

Every season presents many chances to get moving, so check out these Fall ideas:

·         Leaf raking – get your kids involved by seeing who can rake up the biggest pile in the shortest amount of time.  Then use filled leaf bags to create an obstacle course.

·         Pick your own apples (http://www.cartermountainorchard.com/) or play in a corn maze (http://www.greenfieldfallfest.com/)

·         It’s planting season for grass, trees, bulbs, and even some vegetables.  Gardening is good exercise.

·         Collect, split, and stack your supply of firewood for the winter.

·         Have a game of flashlight tag, now that it gets dark earlier

·         Go for a walk in the woods and look for animal tracks or identify the birds that are migrating for the winter.  The Ivy Creek Natural Area offers several programs to help you learn how.  (http://ivycreekfoundation.org/education/calendar.html)

·         Clean and store all of the outdoor items you won’t need until next year.  Put away flower planters, swimming gear, etc.

·         Play some backyard sports like flag football or soccer.

 

The days may be getting shorter but that shouldn’t keep you from enjoying all of the fun fall activities.

Did You Know?

Find more ideas to help you and your family stay active.  Click here to learn more.

Posted on October 20, 2011