Pilates women

Pilates with his phrase “the physical form is the first requisite of happiness” stressed the importance of exercise to feel good physically, mentally and emotionally.

The main goal of the method Pilates is give humans a deep compression of your body. Moreover, the purpose is to achieve muscle balance, strengthen weak muscles and lengthen shortened muscles.

Photo taken from www.flickr.com

It´s an exercise system focused on  posture, breathing anda harmonious development of strength and muscle flexibility.Pilates is also a work of body education where it provides the body as a whole.

What do you win doing pilates? You can move more easily, achieve many physical skills and preventing injury as:

•  You´ll improve the elasticity of your muscles and elasticity of joints.
• You´ll improve the coordination, posture, balance and alignment of your body.
• You´ll reduce fatigue and discomfort caused by a sedentary lifestyle.
• You´ll relieve muscle aches and back.
•  You´ll increase your body awareness.
• You´ll increase the physical and mental abilities.
• You eliminated the impact on joints.
•  Reduce stress and fatigue generated by the pace of live.
• You can recover better after delivery or prepare for it.
• IMPROVE YOUR QUALITY OF LIFE.

For any question, don´t hesítate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Benefits of squatting

Squats are considered one of the best exercises for their benefits, the type of functional movement applied to daily life.

There are exercises you can do at home if you want to have a toned legs and buttocks you should do squats. It´s an exercise that you can do without going to the gym without using machines. The muscles that are worked when doing squats are the quadriceps, adductors, hamstrings, calves and buttocks.

Squatting has a number of benefits:

•           Toning legs.
•           You burn around 230 calories per 30 minutes of exercise.
•           Helps prevent osteoporosis.
•           Improves posture.
•       Help develop flexibility around the hips.

In my opinion it´s an easy exercise to perform, suitable for everyone and it´s advisable to gain strength in the lower body. Moreover, squats should be done properly to avoid injury

Photo 1 taken from: pixabay.com

Now we leave a video of how they should do squats.

Physical exercise: Pregnant women (I)

Many women don't want to do physical exercise during pregnancy because they don't know how to perform it and its benefits.

We have to take into account that during this period women's body experiences many changes such as hemathological changes, cardiorespiratory changes, metabolical changes and structural changes. As an example Table 1 shows the evolution of the weight gain during pregnancy.

Therefore, we have to be careful prescribing and doing physical exercise and being aware of cientific literature about this respect.

So, which consideration do we have to take into account in this population? The first thing we have to do is to know the time of pregnancy, because depending on it we will prescribe some exercises or others. For example,  when the woman is in the first quarter of pregnancy ( 12 weeks) she can do exercise in lying on her back (supine position), however from this first quarter on she musn't do it because of the weight of the uterus; it compresses the inferior vena cava (IVC) which decreases venous return to the heart (Wells,1992; Wo lfe, Ohtake, Mottola & McGrath, 1989).

Secondly we have to be careful with the choosing of the exercises. As I said above, structural changes take place during pregnancy like an increase of cervical lordosis and scapullar adduction. The increase of the lumbar lordosis may be caused by the compensation of the gravity center produced by uterine growth (De Miguel & Sánchez, 1993).

We will continue writing about this issue in the next posts.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Carballo, R. B. (2000) Ejercicio físico durante el embarazo. Programas de actividad física en gestantes.Educación corporal & salud: Gestación, infancia & adolescencia, 65.

De Miguel, J. & Sánchez, M. (1993). Cambios fisiológicos y adaptación materna durante el embarazo. En Sociedad Española de Ginecología & Obstetricia, Grupo de trabajo sobre asistencia al embarazo normal, Sección de Medicina Perinatal, Manual de asistencia al embarazo normal: Cap. 4. Madrid: Fabre González.

Wells, C. (1992). El ejercicio durante el embarazo. En Mujeres, deporte & rendimiento (Perspectiva fisiológica): Vol. 1.Cap. 9. Barcelona: Editorial Paidotribo.

Wolfe, L., Ohtake, P., Mottola, M. & Mcgrath, M. (1989). Physiological interactions between pregnancy and aerobic exercise. Exercise and Sport Sciences Reviews,  17, 295351.