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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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