Thursday, January 6, 2011

A small view of Pilates Method


 
 

The Pilates Method of exercise has its origins in the work of the late Joseph Pilates, who was born in 1880 near Düsseldorf, Germany. He was a frail child and turned to physical fitness programmes to improve his body image, becoming a keen sportsman, developing talents in sports as varied as diving, gymnastics and boxing.
Interned in the war years because of his nationality, he developed a fitness programme for his fellow internees in order to maintain their health and fitness levels whilst being held in confinement - he always claimed that his regime was the reason why not one of these internees died from the influenza epidemic that killed thousands in 1918! 
Returning to Germany, he came into contact with the world of dance, in particular through contact with Rudoph von Laban, the originator of 'Labanotation', which is the most widely used form of dance notation. Hanya Holm included many of his exercises in her programme and, to this day, they are still part of the celebrated 'Holm Technique'. At the same time as working with dancers, Joseph Pilates was also instructing the Hamburg police force in self-defense!

He was, in fact, asked to train the new German army, but declined and decided to emigrate to the United States of America. On the boat trip, he met a nursery teacher, Clara, whom he later married - and with whom he set up his first fitness studio in New York, at an address he shared with the New York City Ballet.
 
His studio soon began to attract the 'elite' of New York with leading ballet dancers coming to him because his exercises perfected and complemented their traditional exercise programme. Actors and actresses, sportspersons, the rich and the famous were all attracted to a workout that built strength without adding bulk, balancing that strength with flexibility, and achieving the perfect harmony between mind and muscle.

In the past, screen legends such as Gregory Peck and Katharine Hepburn used the Pilates Method and, today, it is the preferred work-out regime for leading personalities from the worlds of entertainment and sport. Yet, until the late 1990’s, Pilates remained essentially unknown to the general public – how things have changed in that short space of time as an estimated 25 million people now take regular Pilates classes in the USA and some one million in the UK.
Pilates today is taught in several forms, directly reflecting the legacy of Joseph Pilates, who developed the method some 80 years ago. He did not lay down a formal training programme, with the result that, on his death, his 'disciples' continued teaching by adding their own variations to the core philosophy and exercises. This flexibility in approach is one of the reasons why Pilates has been so successful over this time period. 


Pilates is remarkably effective - and medically-approved. It is of an holistic nature, being based upon a well-constructed philosophical foundation. Central to the Method is 'awareness of your own body' and each and every exercise is built around its eight basic principles:

Relaxation
Concentration
Co-ordination
Centering
Alignment
Breathing
Stamina   
Flowing Movements

By working on the deep architectural structure of the body, 'core stability' is achieved, and then maintained, through increasingly complex movement sequences. Specific problem-areas can be targeted by an exercise, but always in relation to the rest of one's body. 
Your body awareness is heightened by bringing together mind and body - Pilates literally teaches you to be in control of your body, allowing you to handle stress more effectively and achieve relaxation more easily. 
The Pilates Method can work for everyone, regardless of fitness level! Exercises can be mat or machine based, but mat-work exercises have a great attraction in that they need no special equipment, and are particularly safe for those with back problems. Its consistent success rate in solving such problems has brought it to the attention of osteopaths, chiropractors, physiotherapists and homeopathic doctors.
In fact, many osteopaths and physiotherapists are now setting up Pilates studios as part of their practices. 

The (unacceptable!) truth about CELLULITE. IRC.




Questions about slimming creams and anti-cellulite treatments made me wonder if something new had come out from labs and cosmetic science. As far as I studied, there were NO cream able to cross all skin layers and burn the undesirable fat that persecute our idle body shape. Nevertheless I am aware science evolute! So, digging in the net, I found...



Cellulite

At some point in their lives, most women -- and some men -- are bothered to a degree by cellulite, the lumpy substance that makes skin on the thighs and buttocks look like cottage cheese. Although its name may make it sound like a medical condition, cellulite is nothing more than normal fat beneath the skin. The fat appears bumpy because it pushes against the connective tissue beneath the skin, causing the skin above it to pucker.
Although the cellulite is not harmful, many women are willing to go to great lengths to get rid of cellulite, creating a big market for cellulite creams and other treatments promising smooth thighs. 

Cellulite Causes

Even though cellulite is fat, having it doesn't mean you are overweight. Even thin people can have cellulite. If you are overweight, however, losing weight may reduce cellulite.
The No. 1 factor in the development of cellulite is being a woman. Genes also play an important role. If other women in your family have cellulite, there's a good chance you will too. Other factors that influence the amount of cellulite you have and how visible it is include:
·         Poor diet
·         Fad dieting
·         Slow metabolism
·         Lack of physical activity
·         Hormone changes
·         Dehydration
·         Total body fat
·         The thickness and color of your skin

Cellulite Treatments

Although there are many products and treatments that promise to get rid of cellulite on thighs and buttocks, there is little evidence that many of them work well -- or for long.  Here's what you should know about some of the different options:
Cellulite creams. Touted to dissolve fat and smooth the skin, many cellulite creams contain aminophylline, a prescription drug approved for treating asthma. There is no scientific evidence these creams are effective against cellulite, and for some people they can be harmful. Their apparent effect on cellulite may be due to narrowing blood vessels and forcing water from the skin, which could be dangerous for people with circulatory problems. Furthermore, aminophylline can cause anallergic reaction in some people.
Liposuction. A surgical procedure to remove fat deposits from the body, liposuction is designed to remove deep fat, not cellulite, which is just beneath the skin. The American Academy of Dermatology warns that liposuction may make actually make the appearance of cellulite worse by creating more depressions in the skin.
Mesotherapy. A European therapy originally developed to relieve pain of inflammatory skin conditions, mesotherapy involves injecting substances such as vitamins, minerals, amino acids, and enzymes into the tissue just beneath the skin. Although mesotherapy may break down fat and bring a slight improvement in the appearance of cellulite, it is also carries a risk of adverse effects including swelling, infection, and irregular contours.
Massage and spa treatments. Massage and other spa treatments may have a temporary affect on the dimpling appearance of skin, but they do not remove cellulite. Any effect is short-lived and probably due to the removal of excess fluid.


What Works for Cellulite and What's Ahead
Although current therapies do little for reducing cellulite, doctors are looking at new therapies using lasers and light sources to treat cellulite. One procedure involves red and infrared light emitting diodes (LEDs) to emit certain wavelengths known to disrupt fat tissue, causing it to shrink. This procedure is combined with rollers and suctions to soften the fibrous bands of connective tissue that cause the dimpled appearance.
Although such procedures may hold promise for the future, for now, the best option is exercise, and, if needed, weight loss. Experts agree that the most effective exercise routine for cellulite is one that incorporates aerobic exercise and strength training, along with a diet rich in rich in fruits, vegetables, and fiber.
And although you can't change the thickness of your skin -- a factor in cellulite -- it could help to change the color. Cellulite tends to show up less on darker skin. If you plan to be out in a bathing suit or short shorts, applying a self-tanner may make the bumps and dimples on your thighs less noticeable.

WebMD Medical Reference

SOURCES:
MedlinePlus.gov: "Cellulite."
The Nemours Foundation TeensHealth: "Cellulite."
American Council on Exercise: "Exercise and Cellulite."
U.S. Food and Drug Administration: "Thigh Creams (Cellulite Creams)."
University of Maryland Medical Center: "Weight control and diet -- Medications."
American Academy of Dermatology: "Below the Belt" Dermatological Conditions Fact Sheet."
The University of New Mexico: "Cellulite: A Review of its Anatomy, Physiology and Treatment."

Wednesday, January 5, 2011

Formula for Heart Rate during exercise

220 – Age: One Formula Does Not Fit All
by Jennifer Klau, Spinning Master Instructor
Two cardiologists were on a plane, poring over their data…
Although it sounds like the beginning of a joke, it’s really the story of how the Max Heart Rate, (220 – age)
equation came to be. En route to a conference, two cardiologists developed the equation for use by their
peers in conducting stress tests. Although they never intended for 220 – age to be applied outside the
medical field, it was and still is. In fact, most exercise physiology textbooks, ACSM guidelines, AFAA, and the Spinning Instructor Manual all recommend it for determining and monitoring exercise intensity, often without mentioning some of its inherent flaws.
Although the 220 – age (or 226 – age for females) equation can sometimes be an adequate estimate for some
people, it’s quite inaccurate for most. The reason? It doesn’t account for the vast differences in individuals’
fitness levels. That’s why using the formula to recommend exercise intensity can be confusing—even
frustrating. For example, sometimes you’ll see a rider who is seated upright, pedaling contently on a flat road,
reporting that his heart rate is at 85% of max. Obviously, the formula didn’t work in his case. If he were at 85% of MHR he would be sweating, breathing hard and exerting considerable effort. The bottom line: since
maximal heart rate is determined by a variety of factors, including, but not limited to genetics, physical
condition, fitness level and age, using a simple equation simply based on age just can’t work for every
individual.
Since we monitor exercise intensity using percentages of max heart rate, starting with an accurate MHR is
critical. When that number is off, the whole training plan is off. How can you ensure that you’re burning fat
effectively if you’re unwittingly training in the anaerobic zone? Similarly, how can you build high-end endurance if you’re not pushing your anaerobic threshold?
The good news is that there actually is an accurate way to safely determine max heart rate and come up with
individuals’ true target heart rate ranges for each Energy  Zone™. Years ago when the 220-age formula was
developed, only a stress test conducted by a physician could safely determine the data. In recent years, sub
max testing has been available through qualified fitness professionals as well, but the testing equipment was
prohibitively expensive for most health clubs. Paul Robbins, often spotted at WSSC performing VO2
testing, uses an affordable, yet impressively accurate testing unit that any health club staff can learn to use. The
tests are safe because they’re sub-maximal—the athlete being tested is never asked to go very far beyond
his/her anaerobic threshold. That’s the point when the body can no longer flush lactic acid from the muscles
as fast as it is being produced. Lactic acid accumulates in the blood, the rider fatigues and is literally forced
to slow down. AT can occur anywhere between 80% and 92% of an athlete’s MHR – but pinpointing precisely where it occurs is difficult, unless you measure oxygen uptake as Robbins does.
In the absence of sophisticated testing, we’ve found creative ways to estimate AT. Generally speaking, if an
individual can carry on a conversation during exercise, he or she is in an aerobic zone. Alternatively, if one’s
breathing is labored and it’s a struggle to talk during a workout, it’s anaerobic. The benefit of understanding
how and when this shift occurs is obvious. A rider who knows his AT can tailor training to maximize his/her
time in the saddle. Since AT rises closer to MHR as fitness improves, and drops with improper training or time off, it is relatively easy to monitor progress over time.
Balancing the hard workouts with the easy, finding the right intensity, and putting it all together is science.
By personalizing fitness goals, we can harness the abilities of each competitive athlete and everyday
Spinning® enthusiast, factoring in individual differences and specific needs, without training at high
intensities every workout, every day.


Read more on www.spinning.com

Tuesday, January 4, 2011

Because the world can be a good place to live on.









Old movie, nice real history.
Yes, human kind can be good and generous and deal with differences.



Thursday, December 23, 2010

From Lance Amstrong site!

How to Avoid a Knee Injury

Overview
The knees are an intricate joint that involves ligaments, tendons, cartilage and an oscillating knee cap. They are by far one of the most important parts of the human anatomy and also one of the most injury prone. Pain stemming from a knee injury can be acute, but it can also linger on for years, and in the worst of cases, your whole life. That is why it is important to take some preventive measures to ensure you keep your knees in as good of shape as possible and free of injury.
Step 1
Strengthen the muscles around the knees. The knees are held together by muscles and tendons that are connected to the nearby muscles and bones. To keep your knees in good working order, do some exercises that strengthen the nearby muscles. Some of these exercises include step-ups, hamstring curls, lunges, calf raises and deep knee bends. These are also no-impact exercises.
Step 2
Maintain your flexibility. Stretching the connective tissue is also an important aspect of knee injury prevention. If the tendons and ligaments do not get adequate stretching, they will become non-elastic and be subject to injury. To get a full-body stretch routine, attend yoga classes or get a yoga DVD.
Step 3
Keep moving. Perhaps one of the most important factors to avoid knee injuries is movement. Living a sedentary lifestyle can lead to stiff joints from lack of use. To avoid this, get at least 30 minutes of exercise a day. To make it even safer on the knees, partake in non-impact exercises like biking, swimming, elliptical training and rowing.
Step 4
Protect your knees at all times. If you do any high-impact jumping and landing such as in plyometric training, make sure that your mechanics are good, land soft on the knees and make sure to bend them to absorb impact. Also, if you have a job where you kneel for long hours or if you are going to be doing any home projects where you are kneeling for a long time, wear knee pads.
Step 5
Keep your weight under control. If you are overweight or obese, your joints have to take a lot more shock when you are walking and even sitting still. The exercise you are doing will already help to keep your weight under control but also make some dietary adjustments. Avoid high-fat, high-calorie foods that lack nutrition. Instead, eat fruits, vegetables, lean meats, fish, low-fat dairy, nuts, seeds and beans.
Step 6
Be careful where you run. If you are a runner, avoid any rough surfaces that can cause sharp jolting movements of the ankles. This can radiate up to your knees and cause an injury. An example of this would be a mountain trail that has rocks and stumps sticking up.

Wednesday, December 22, 2010

13 steps to a better life.

Very interesting.

Extracted from the article: 


13 steps to a better life
What does all this mean to you? If money won’t bring you happiness, what will? How can you stop making yourself miserable and start learning to love life? According to my research, these are the thirteen actions most likely to encourage happiness:
  1. Don’t compare yourself to others. Financially, physically, and socially, comparing yourself to others is a trap. You will always have friends who have more money than you do, who can run faster than you can, who are more successful in their careers. Focus on your own life, on your own goals.
  2. Foster close relationships. People with five or more close friends are more apt to describe themselves as happy than those with fewer.
  3. Have sex. Sex, especially with someone you love, is consistently ranked as a top source of happiness. A long-term loving partnership goes hand-in-hand with this.
  4. Get regular exercise. There’s a strong tie between physical health and happiness. Anyone who has experienced a prolonged injury or illness knows just how emotionally devastating it can be. Eat right, exercise, and take care of our body. (And read Get Fit Slowly!)
  5. Obtain adequate sleep. Good sleep is an essential component of good health. When you’re not well-rested, your body and your mind do not operate at peak capacity. Your mood suffers. (Read more in my brief guide to better sleep.)
  6. Set and pursue goals. I believe that the road to wealth is paved with goals. More than that, the road to happiness is paved with goals. Continued self-improvement makes life more fulfilling.
  7. Find meaningful work. There are some who argue a job is just a job. I believe that fulfilling work is more than that — it’s a vocation. It can take decades to find the work you were meant to do. But when you find it, it can bring added meaning to your life.
  8. Join a group. Those who are members of a group, like a church congregation, experience greater happiness. But the group doesn’t have to be religious. Join a book group. Meet others for a Saturday morning bike ride. Sit in at the knitting circle down at the yarn shop.
  9. Don’t dwell on the past. I know a guy who beats himself up over mistakes he’s made before. Rather than concentrate on the present (or, better yet, on the future), he lets the past eat away at his happiness. Focus on the now.
  10. Embrace routine. Research shows that although we believe we want variety and choice, we’re actually happier with limited options. It’s not that we want no choice at all, just that we don’t want to be overwhelmed. Routines help limit choices. They’re comfortable and familiar and, used judiciously, they can make us happy.
  11. Practice moderation. Too much of a good thing is a bad thing. It’s okay to indulge yourself on occasion — just don’t let it get out of control. Addictions and compulsions can ruin lives.
  12. Be grateful. It’s no accident that so many self-help books encourage readers to practice gratitude. When we regularly take time to be thankful for the things we have, we appreciate them more. We’re less likely to take them for granted, and less likely to become jealous of others.
  13. Help others. Over and over again, studies have shown that altruism is one of the best ways to boost your happiness. Sure, volunteering at the local homeless shelter helps, but so too does just being nice in daily life.
Remember: True wealth is not about money. True wealth is about relationships, about good health, and about continued self-improvement.

Friday, December 10, 2010

Maybe they will listen to IHRSA, because to me, nobody listen...

I happily read the article and wish from the bottom of my heart everyone around me read and understand it for good!



Quantum Insights At IHRSA 2011

Healthy companies produce impressive results, says keynoter Patrick Lencioni
Patrick Lencioni, the founder of The Table Group, a management-consulting firm based in Lafayette, California, and a keynote speaker at IHRSA’s 30th Anniversary International Convention and Trade Show, believes that American business has it all wrong.
In the final analysis, he says, traditional management principles—regarded as virtually sacrosanct—simply don’t do the job nearly well enough. All too often, by focusing intensely on such things as marketing, sales, strict personnel policies, and the bottom line, companies wind up with employees who are miserable and unimpressive financial results.
Creating an environment that encourages and nurtures qualities such as teamwork, compassion, honesty, and vulnerability, (shall we describe the meaning of each concept?) one in which people are recognized for their contributions and not penalized by politics (read it as warning letters, discount in salary, rejecting vacations, investigations with the legal department)—that’s the key, Lencioni insists, to true corporate health, vitality, and progress.
“Real success is more about hiring and retaining good people than it is about business management,” he contends. 
Lencioni admits that his message is disarmingly simple and should be nearly self-evident, but, all too often, he observes, management theories, systems, and established ways of doing things trump common sense. Executives, he suggests, require gentle reminders about the importance of fostering high morale, individual creativity, and personal achievement.
The best-selling author of nine books, including his most recent, Getting Naked, Lencioni’s philosophy was borne out of his own experiences, as well as his observations of companies and their workers. His interest was piqued as a child when he realized that his father, a wine and spirits salesman for 40 years, was painfully dissatisfied with his job. Earning an economics degree from Claremont McKenna College, in Claremont, California, Lencioni thought he could avoid his father’s fate, but, in a series of positions with three highly regarded firms, found that he hadn’t.
“As I got exposed to companies, I discovered that organizations generally don’t operate in a way that makes it possible for people to like their jobs,” he explains. “I recognized then that my mission, my place in life, was to help companies become healthier.” The realization led him, along with five other consultants, to found The Table Group in 1997. Since then, the firm has worked with thousands of senior executives and corporate teams with a wide range of entities, including high-tech startups, universities, nonprofit groups, and Fortune 500 companies.
Its client list boasts the likes of AT&T, Bechtel, Boeing, Cisco, Sam’s Club, Microsoft, Mitsubishi, Allstate, Visa, FedEx, New York Life, Sprint, Novell, Sybase, The Make-A-Wish Foundation, and the U.S. Military Academy at West Point. 
Today, The Table Group deploys 15 consultants nationwide.
The firm’s principal offering, both in terms of the services and products it sells, is Lencioni’s core intellectual contribution: the Four Principles of a Healthy Organization. The principles, outlined in his book, The Four Obsessions of an Extraordinary Executive, require that companies take the following steps:
1. Build and maintain a cohesive leadership team
2. Create organizational clarity
3. Over-communicate organizational clarity
4. Reinforce organizational clarity through human systems 
In practical terms, this means choosing executive team leaders who personify the company’s culture; ensuring that all employees are clear about the firm’s goals; explaining to each employee how their job fits into the big picture; and confirming their value through the corporate culture and through honest and constructive communication. 
In most cases, Lencioni asserts, there’s a distinct disconnect between most people’s personal lives, where they enjoy a relative amount of freedom and satisfaction, and their professional lives, where, constrained by politics, rules, regulations, conflicting egos, and management’s expectations, they feel out of place and unhappy. The natural response is to adopt a false, but functional, persona. 
The results: minimal job satisfaction; poor morale; hampered productivity; increased turnover; and diluted profitability. 
Conversely, an environment that allows employees to be genuine facilitates outstanding outcomes.
“For years, people have been paying attention to the wrong things,” says Lencioni. “What can transform an organization is eliminating the messiness and the politics, and creating a place where people want to work. The best companies in the world do that, but, because you can’t measure the ROI on creating a functional environment, most businesses don’t. Southwest Airlines, for example, isn’t the best airline because they know more about planes, but because they treat each other and their customers well, and people like to fly them. Business schools have tried to study the company, but can’t—Southwest has a competitive advantage with no numbers to measure or tangibles to pinpoint.
“Healthy organizations,” he continues, “spend little time on sales initiatives to obtain new clients because their reputations speak for themselves, and references and referrals grow their business organically. Surprisingly, this simple concept eludes most executives.” 
A healthy company, he points out, is also much more likely to be concerned about the physical health of its employees, offering fitness incentives, wellness programs, subsidized club memberships, etc.

Proliferating applications
Lencioni’s approach has produced rewarding results not only for clients, but also for his own firm and, even, his family.
Clinton Anderson, the founder of Downunder Horsemanship, a $12.5-million company in Stephenville, Texas, that produces training materials for horse owners, is a contented customer. “Our company was very unhealthy,” he says. “We had the wrong people running it, employees didn’t get along, there was backstabbing, and turnover was very high. After my wife readThe Five Dysfunctions of a Team, we hired The Table Group to come in and teach us their model. 
“Lencioni helped us figure out our core purpose and core values,” Anderson explains. “When you embark on this process, you very rarely have to fire anyone. The people who didn’t fit our core values quit; and, when you hold people accountable, if they’re not doing what’s expected of them, they quit, too. Now, all of our employees are worth their weight in gold.” 
Though Lencioni downplays ROI objectives, Anderson notes that his sales, year to date, are already up 2%.
With respect to The Table Group, Lencioni says, “We live what we preach.  We’re a messy, but honest, firm. We have difficult moments like everyone else, but that’s part of the process. It’s critical for us,” he indicates, “because none of us would want to work where they don’t do this, and, also, because if you’re going to promote these ideas, you have to be serious about them. At each staff meeting, we ask, ‘How healthy are we? How are we doing as a group?’ We argue and debate, but we cycle through the challenges pretty quickly. We’ve gotten very good at this.”
The father of four sons, ages four to 12, Lencioni has adapted his theories to his family life and produced a book on the topic, The Three Big Questions for a Frantic Family. “We’ve developed core values and a core purpose,” he says. “We have meetings, and we prioritize. It helps eliminate some of the chaos.”
Lencioni’s latest book, Getting Naked, adds another layer of insight to his essential canon. Its title suggests that bare, unadorned honesty—being vulnerable, acknowledging mistakes, and moving on—is a freeing, and an incredibly productive, policy. “For managers who have long thought they could succeed only by projecting a tough exterior and hiding their weaknesses, this is a huge departure, a monumental transition,” he reports. “Once they expose themselves, admit to a mistake, and have an honest conversation with their coworkers, they recognize how valuable and rewarding it is.”
The recent recession, he suggests, has made his message more relevant than ever. “Some companies have seen the economic downturn as an opportunity, but others have allowed fear and anxiety to drive them into the ground,” he observes. “Our business has remained steady because a lot of companies have come to realize that it’s time to make their organizations healthier. Times are lean, and they need to get more out of fewer resources. 
“When morale is good, and people are motivated and enjoy coming to work, it’s amazing how much more efficient they are. 
“Now’s a great time for company to invest, not a lot of money, but, rather, time and energy into making their business productive and healthy. They’ll not only come out of the downturn faster, but, also, better.”