Pilates, Aerobics and Tae-Bo Tae Bo: is an aerobic exercise routine developed by tae kwon do practitioner Billy Blanks, and was one of the first "cardio-boxing" programs to enjoy commercial success. Such programs use the motions of martial arts at a rapid pace designed to promote fitness. The name Tae Bo is a portmanteau of tae kwon do and boxing. Blanks later developed an acronym for the name as well: Total Awareness Excellence Body Obedience. Tae Bo also includes aerobic exercises intended to strengthen all muscles of the body with basic choreography. The high-intensity workout is intended to increase cardiovascular fitness, strength, muscular endurance and flexibility. Aerobic Dance: was originated by Jackie Sorenson at a YMCA in Maryland in 1971. Aerobic Exercise: any exercise which places a demand on the cardiorespiratory system (heart and lungs) and uses large muscle groups, is rhythmic in nature and is safely performed at a moderate intensity. Aerobic exercise requires oxygen to provide the muscles with energy. Examples of aerobic exercises include swimming, jogging, brisk walking, rollerblading and dancing. Aerobic exercise improves cardiorespiratory function, builds muscle endurance, improves muscle tone, and burns calories at an accelerated rate. Cueing: announcing the up coming movement patterns to the participants is a crucial factor in a class because it must allow participants time to move with safety and confidence. Cue can be verbal or visual, and should be precise and timely. A late cue can result in confusion, error or even injury. Music: aerobic dance is based on thirty-two beat musical ―phase‖. A strong downbeat occurs at the beginning of each 32 count phase. Typically, four 8 count patterns make up a phrase. Example: Grapevine (right and left) 1-8 Step Touch 9-16 Knees up 17-24 Hamstring curls 25-32 Music for aerobic dance varies from 120 to 160 beats per minute. Music for step aerobics is slower for safety reasons. Components of an exercise session: 1. Warm-up: 5 to 10 minutes needed to gradually warm muscles, elevate heart rate. It is important to stretch at this time. Static stretching – using slow, smooth movements are recommended. Ballistic stretching – bouncing, jerky movements are not safe and should not be used. 2. Workout or Main Event: performing the activity at a higher intensity. To see results a person should exercise most days of the week for a minimum of 30 minutes, 3. Cool Down: gradually return the body to a less active state. Cooling down is necessary to prevent dizziness, fainting and muscle soreness. Strength Training: is the process of applying more stress to the muscles, making the muscles larger stronger. It is a form of anaerobic exercise, because oxygen is not used by the muscles for energy. Strength training improves muscle strength, power, endurance, flexibility and lowers a person’s percentage of body fat. It benefits the muscles, tendons, ligaments and bones and can prevent injury. It is important to work all muscles of the body and maintain muscle balance. There are two types of muscle contractions: Concentric – when a muscle exerts force as it shortens (lifting of a weight). Eccentric – when muscle exerts force as it lengthens (lowering of a weight). It is effective to lift weights using slow and controlled movements. This helps to prevent the risk of injury and creates a longer period of muscle tension. Strength Training Guidelines: 1. Train with an appropriate amount of weight, not too heavy, nor too light. You must be able to fatigue the muscle, while maintaining proper form. 2. Give the muscles a recommended rest of 48 hours (every other day) between training. 3. It is recommended to perform 1 to 3 sets of 8 to 12 repetitions for each muscle group. 4. Perform an exercise through the full range of motion. 5. Work from larger to smaller muscle groups – saving stabilizer muscles (abs, lower back) for last. 6. Remember to exhale on the exertion (lifting movement) and inhale during the lowering movement of an exercise. Do not hold your breath!
History of Pilates: it was originally formed in Germany by a man of the same name, Joseph Pilates. During World War I, Pilates was interned due to his nationality and it was during this time that he designed exercise apparatus used to rehabilitate injured war victims. In 1926, Pilates and his wife opened their first studio in New York City where many of their first clients came from the world of dance. Eminent dance masters such as George Balanchine, Jerome Robbins and Martha Graham became devoted to his method. Background Information: One of the things that make Pilates so great is that the movements and exercises you do seek to give you strength and flexibility, but not to build any serious amount of bulk to your frame. Pilates is not about building muscle, it is about working with your body and not against it. Pilates will align your bones through a series of movements and this will allow your body to work with less strain. Pilates increases metabolism, promotes respiratory and circulatory function, and improves bone density and muscle tone. Pilates balances out muscular asymmetries, streamlines your silhouette, and improves your balance, coordination, and breath control. Pilates does all this because the exercises work to simultaneously develop your muscular flexibility and your strength. The exercises also help to awaken a new body awareness, or what we call your "inner eye." There are over 500 different exercises described in the Pilates Method, performed either on a mat or on special equipment using springs for resistance. The core concept of Pilates is strengthening of the "Powerhouse" — the central muscle groups engirdling the abdomen, back, and pelvis. Philosophy of Pilates: you need to be able to take what you have been given and make that work for you before attempting anything else. Anaerobic Exercise: exercise in which oxygen is not being used by the muscles for energy. Pilates is anaerobic. Flexibility: the absolute range of movement in a joint or series of joints. Balance: stability produced by even distribution of weight on each side of the vertical axis Flex: bring body part back to a flat position (example: to bring the foot to a 90 degree angle from the ankle). Point: extend a body part to a larger degree than 90 (example: extend foot/toes away from the ankle to make the degree larger than 90). Inhale: to breathe in through the nose. Exhale: to breathe out through the lungs. Stabilization: when the trunk does not move. It is important when lying back on the mat to only let one vertebrae at a time hit the mat to help activate the abdominals and keep stabilization. Percussion Breathing: breathing in 2 breaths and out 2 breaths, you can add breaths to this count. Abs: Or abdominals, referring to the muscles in the front of the stomach. They form part of the Powerhouse, which Pilates exercise is intended to strengthen. Pilates Principles: The six core principles that govern the correct execution of Pilates exercises, namely, Breathing, Centering, Control, Concentration, Flowing Movement, and Precision. To gain the most from the method, you must understand and apply these six principles to each exercise you perform. Powerhouse: The "girdle of strength" in the center of your body, just below your navel. Engaging your Powerhouse involves the lower abs, lower back, pelvic floor, and smile muscles. Vertebrae: The 32 to 34 bones that make up the spine. Between the vertebrae are intervertebral discs that add cushioning and elasticity. Structural problems in the spine, such as too much or too little curvature, cause poor posture. One of the benefits of Pilates is to strengthen the core muscles to improve posture.