A Reasons for a duringMat Pilates class after childbirth
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We pilatesfitnessbotswana@ are often some of the first to gmail. com
know they are expecting and it can be quite a nervous and apprehensive period between finding out and
It can be easy to assume that Pilates is just an
telling the rest of the world. I like
other fitness fad or be convinced that you must
being part of this safe, nurturing and
use expensive Pilate’s apparatus to receive the
caring environment. full Pilate’s benefits. classes But for expecting this isn’t mums the case. Today’s post is all about the benefits of mat Pilates- that’s
can be a wonderful social experience – as well as giving you a safe and
right, no apparatus required! - You can make
supportive way to help keep your body
better decisions about which healthy exercise is
strong and healthy. Exercising when
right for you.
pregnant doesn’t have to be just about the Mat exercise. Pilates I enjoy Doesn’t getting to Require know Expensive each of the mums- to- Equipment be during this exciting yet hesitant time.
Participating in exercise while pregnant – in the absence of medical or any complications and in a correct, safe and supportive environment – is perfectly acceptable for pregnant women. Pregnant women are encouraged to accumulate 30 minutes or more of moderate- intensity exercise on most, if not all, days of the week. There are several considerations that must be taken into account when a pregnant woman decides to participate in Pilates classes. As an instructor, it is my role to ensure the room is set at an appropriate temperature and is not too warm, as this may increase the risk of fainting or collapsing during the class. I always encourage lots of drink breaks between exercises and remind my clients to take a break if they need one .
The main benefit of Pilates is that it targets the exact muscles and functions that can be a problem during pregnancy and after birth, in a safe way. Doing regular Pilates will help to: Strengthen your tummy muscles, which equip your body better to cope with the strains caused by the weight sion, surfing the internet or anything else that requires less physical activity. “Couch Potato” is another term for a person who has a sedentary lifestyle, because they like to sit on the couch a lot. They are very
Fitness equipment can be exceptionally much pricey, evident in places where technology and
and the traditional Pilates apparatus is no public transportation are accessible. TechnolIn fact, gravity and sedentary lifestyle is ogy and public transportation replaced the
different. Depending on the brand and piece,
constantly challenging our ability to keep our usual things people can do to get them off
Pilate’s bodies in apparatus alignment. can be costly, plus it will
their seats.
require Gaborone a dedicated is slowly becoming space for one it of and the the suitable Wrong posture is developed and muscles
environment. fastest and busiest On cities the in other the Southern hand, a AfPilate’s become mat weak, causing other muscles to rica. What you will possible consider as your tighten. All those individuals who lead a
is extremely affordable. In fact, even high end
normal day to day routines is like this, “It is sedentary lifestyle, their muscles are hardly
mats for personal use tend to be more afford
8.00 am in the morning and you are ready used. The lack of exercise and movement
able, to reach and the once office. rolled You sit up, in your are easy car while to store. Even
reduces the muscle capacity and strength in
better, commuting you to can your take workplace. your mat You with then sit you pretty the body. Leading a life of the couch potato
much for anywhere, six hours in front and of that the means computer, you can do is not beneficial for your spine and for your reach home and sit to watch TV. You body posture. It can shorten and tighten your
your Pilates workout anywhere, too. No excuse
follow this schedule for six days in a hip flexors and hamstrings which make the
to skip your workout!
week and drink to your heart’s conmuscles that support the spine weak and
Taking Mat Pilates Classes is Less
tent and party till you drop during stiff and due to such lifestyle and can lead to weekends.” Expensive. serious health problems. Pilates is all about Many fitness regimens We all know Usually that this the kind safest of lifestyle and is most effective moving efficiently. promise results, whether
defined as the sedentary life style. What makes Pilates so important with
way to practice Pilates is at a Pilates studio in a you’re looking for flexibility,
Your body was designed to move but respect to posture is that Pilates trains us to
endurance, or muscle tone. The
now it is trapped. develop and use core strength, rather than
Another type of sedentary lifestyle, holding our position with superficial muscueffectiveness of mat Pilates
which is now so evident and comlature. has been extensively studied,
mon in and around Gaborone Using the deep core muscles of the powerand research strongly supports
is a lifestyle that involves a lot house - the abdominals, back, and pelvic floor
group class or private setting. Depending on the receiving amazing results. Improved flexibility
of sitting and little exercise. - to support our posture allows the shoulders
studio, the instructors’ certifications, and class in the back, hamstrings, and upper body, as
A sedentary person’s usual to relax, the neck and head to move activities are spending freely, and relieves size, stress a Pilates on apparatus class can cost at least well as improved dynamic balance and muscle
time on gadgets, special the hips, twice as much as a mat Pilates class. Of course, endurance, have been recognized by a number
cellphones, reading a this isn’t to say that you should never use the of studies. Other studies suggest that Pilates
book, watching
apparatus. Pilates apparatus classes definitely improves psychological well- being and life per
televi
have their place in your workout by providing spective. A Stronger Body = A Stronger Mind.
relaxin will have made your ligaments looser.
a different level of challenge, but if you’re in a These are just a few of the great reasons to
Supporting your weight on your
position where every penny counts, choosing start practicing mat Pilates. Whether you’re
hands and knees may make your
Mat Pilates can make all the difference. taking one of our classes or taking your mat on
wrists ache. This can be particularly uncomfortable if you the have go, carpal these exercises offer a better body and Mat Pilates teaches you how to control your mind.
tunnel syndrome. A deep awareness of your pregnant
muscles, and at its truest form, can be the Please note that, learning Pilates from other
body, combined with flexibility and
most challenging class you take at a Pilates than a real live instructor is not easy and does
strength, ease of movement and an studio. Tapping into the foundation ability that to a breathe, focus carry and relax, some slight risks. In addition to the
mat Pilates class provides, you can ensure that routines I will share with you, attend a Pilates
will ensure less pain during labour and delivery and happy memories of
your workout will really improve your strength, class with a certified Pilates instructor and don’t
natural birth.
stability, stretch, and stamina. At our studio, hesitate to visit your doctor for clearance before
Please note that learning Pilates
and according to the Classical Pilates Method, you start.
If you’re in any pain or discomfort from other than a real live instructor at any time, stop what you are doing is not easy and does carry some slight and let your doctor know before risks. You should in addition to the returning to your Pilates classes. routines I share with you attend a
Pilates class with a certified Pilates
t various times during our Pilates helpful lives, from teenage years, to changes that occur in women during pregnancy, to injury and illness related changes in later life - posture pregnancy and and spinal alignment can become a significant challenge.
legs and feet.
Pilates puts its emphasis on whole body alignment and developing balanced strength in those muscles that keep you upright, correcting posture. Pilates can help you stand tall. It can also help reduce pain in people with Kyphosis, Scoliosis, Sway back and other related chronic back pains.
There are a number of Pilate’s Rehabilitation programmes that can be designed and developed with sophisticated techniques which include equipment that can all be tailored to muscle imbalances associated with common posture problems. Pilate’s techniques work on balancing the strength and flexibility of muscle groups in relation to one another. While that won’t reverse the adaptive changes occurring in the bones, it can reduce pain and positively affect how you feel, move and look. For many people, this is all that is needed.
Please note that it is advisable to attend a Pilates class with a certified Pilates instructor and do not hesitate to visit your doctor for clearance before you start a Pilates class.
The article was compiled by Oliver Muchazviona, who is the Managing Director of Pilates Fitness Botswana.
Less is more in Pilates
mat Pilates exercises are the most difficult. For this reason, we recommend beginners, or anyone with injuries or disabilities, start on the Pilates Apparatus. The goal of the apparatus is to support the body to help gain strength; as you become stronger, the apparatus becomes smaller and smaller until, eventually, there is no apparatus at all – just the mat.
Mat Pilates Offer Serious Physical Benefits