Did you know that John Glenn returned to space at age 77, and in 1997, Mary Fasano became the oldest person ever to earn a Harvard degree when she graduated at the age of 89? So, you are out of shape, bent over that computer with a sore back and neck. You don’t have to stay that way! There is a way to get healthy in a hurry. This is no guarantee that it will work in a week, but in short order you should be standing tall! And you can be healthy by getting fit at home.
Joseph Pilates was living proof of the rapid transformative potential of his methods. He began his journey to health at a young age.
In the 1900s in Germany, as a child, Joseph suffered from poor posture, asthma, rickets, and rheumatic fever. His obsession was to be strong and agile as the ancient Greeks.
By the age of 14, Joseph was a healthy guy. He was fit and posing for anatomical charts.
Joseph Pilates was quoted as saying “You will feel better in 10 sessions, look better in 20 sessions, and have a completely new body in 30 sessions!”
A Strange Name for Today
Joseph Pilates was the founder of a method of exercise that he called “Contrology”. Pilates emigrated to England in 1912. At the outbreak of World War I, he was interned as an “enemy alien” along with other German nationals. Joseph refined his method of exercise and taught those interned with him of his ways to exercise. In 1918 many died with the influenza that broke out, but it is rumored that none of the trainees that Pilates worked with, died during the influenza.
Pilates Mat Workout – No Equipment Needed
John Garey TV – March 24, 2020
Why did Joseph Pilates create Contrology? – Today We Call it Pilates
Joseph saw the power of a calm mind and found that conditioning his body with physical activity allowed him to remain in better overall health and mental wellness than others.
In 1926, he and his wife Clara opened a “body-conditioning gym” in New York. After his death in 1967, small groups of those following his method of exercise started up throughout the United States. Each trainer adapted his method with unique variations of the practice. this practice became known as Pilates. You can find these methods on DVDs and YouTube alike, and can practice them in your own home.
Even older people who are willing to commit to the process on a regular basis, can find a fantastic change in their physical and emotional well being.
Does Standing Pilates Work Your Core?
Sit-ups and crunches work your superficial surface muscles, while standing moves strengthen your deep core muscles that help stabilize you. Try getting fit at home, even without equipment!
Functional fitness is today’s buzzword. Pilates is the original buzzword of functional fitness. Functional fitness exercises train your muscles to help you do everyday activities safely and efficiently. It is not meant to make you look like a muscle man. The focus of functional fitness is to exercise in a way to maintain or improve your quality of life.
Keep Exercise “Balance” in Your Life
Joseph Pilates placed much emphasis on “balance”. He did not want to become so fixated on exercise that it became an unhealthy obsession. Even 20 minutes, several times a day, should result in positive changes in your body.
The Pilates system places much emphasis on deep breathing. It is the very first act of your life and your very last as well. Your entire life depends on breathing. Taking deep, cleansing breaths, purges your lungs and cleanses your body systems. Pilates develops the deep muscles of the back and abdomen to support your spine. It focuses on breathing to promote better posture.
Wishful Thinking Doesn’t Produce Fitness
“Physical fitness can neither be achieved by wishful thinking, nor outright purchase.” said Joseph Pilates. It is more than great posture and a solid core; it totally enhances your mental and emotional well being. Balancing body and mind has a positive effect on your self-confidence, and can make you walk taller!
“Change happens through movement and movement heals.” He went on to say. “If your spine is stiff at 30, you are old. If it is flexible at 60, you are young.” Bending over your computer screens 8 hours a day, takes a toll on your posture. Pilates offers a cure to a sedentary, screen-addicted way of life.
Getting Fit at Home
Gentle Morning Pilates Routine
Intermediate 45 minutes Total Body Mat Work
What I like about this video is that Sara explains each position as she is doing them. This will give you a good workout.
For someone who is about 150 pounds, one 50-minute beginners Pilates mat class burns approximately 175 calories. A 50-minute advanced class burns approximately 254 calories.
How Can I Engage My Core All Day?
- Laugh More
- Sit on a stability ball
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To engage your core all day, use a stability ball as your chair and
cards – Pilates (USA)
Pilates chart (Canada) – Pilates cards (Canada)
Use the Pilates Method
Pilates will give you a well toned body. Combined with a proper diet, Pilates will give you a healthy physique.
It’s effective for toning, building lean muscle, and improving posture. You can maintain body health and weight.
You can find many Pilates programs in over 26 countries around the world. There are many Pilates studios in Western countries such as Australia, Canada, the United States, and the United Kingdom.
Physical fitness is a state of health and well being. More specifically, it is the ability to perform all aspects of your occupation and daily activities with ease. For good physical fitness, you need proper nutrition, exercise, and rest.
Adults should get at least 150 to 300 minutes of moderate-intensity exercise each week, or 75 to 150 minutes of vigorous-intensity aerobic physical activity per week. If you do more than 150 minutes a week, you will gain even more health benefits.
Try strength training two to three days a week. Be sure to include all major muscle groups.
Physical fitness has a positive effect on blood pressure. Staying active and exercising regularly builds a stronger heart, muscles and bones.
Recommendations for Cancer Prevention and Overall Health
The American Institute for Cancer Research published a list of recommendations that directly relate to cancer prevention.
- Be as lean as possible without becoming underweight.
- Each week, adults should engage in at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity.
- Children should engage in at least one hour of moderate or vigorous physical activity each week.
- Be physically active for at least thirty minutes every day.
- Avoid sugar and limit the consumption of energy-packed foods.
- Balance one’s diet with a variety of vegetables, grains, fruits, legumes, etc.
- Limit sodium intake, the consumption of red meats, and the consumption of processed meats.
- Limit alcoholic drinks to two for men and one for a woman per day.
Prepare Healthy Meals Ahead of Time
Prepare freezer meals that you can take from the freezer and heat. Getting fit at home is easier when you put together the ingredients for a crock pot meal so that is ready when the kids get home from school.
Exercise regularly, and over time you will gain many fitness benefits. After regular exercise of 6 to 8 weeks, you will definitely notice some changes. Once you have developed the exercise habit for 3 to 4 months, you will have a pretty good overhaul to your health and fitness. Getting fit at home depends on regular, healthy habits
Please Leave a Comment
I would love to hear from you. Have you heard of or tried Pilates? What benefits did you find? Were there aspects of the exercise method that you did not like? The “Hundred” is a classic Pilates mat exercise. What is your opinion of it? Do you find it easy or difficult?
Disclaimer: I am not a doctor. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. No content on this site should be substituted for direct medical advice from your doctor or other qualified healthcare practitioner. The information contained here is for informational purposes only. It is from my research and personal experience.