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| AtoZ Fitness Weekly Newsletter Mar.13 2004 Edition |  |
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Here is your newest issue of AtoZfitness E-Mag. I'd like to take a moment and welcome the newest subscribers as well as thank my current subscribers for their continuing support.
AtoZfitness E-Mag is your E-Mag and it wouldn't exist without you.
As always, I encourage your feedback, questions, and comments. If you have ideas on how to improve AtoZfitness E-Mag, please let me know. It can be difficult to make each issue truly beneficial for everyone.
I look forward to hearing from you.
You can reach me by using feedback@atozfitness.com in your email send to or see
the end of this newsletter.
I am interested in new topics you would
like seen written about by our professional writers and if you have any
ideas or suggestions please send it to me at my feedback@atozfitness.com e-mail
account.
In this March 13 2004
issue:
- Message from Lewis
- Featured Fitness Article
- Unconventional Iron with Nick Nilsson (New Monthly Feature)
- Impact-photography.com Weekly Inspirational Image
- Jeremy Markum Busy and Fit Training
- Jesse Cannone's Fitness Success Coaching
- Weekly Featured Recipe
- Marina Bradford's Slim Club
- AtoZ Pick Page Supporters
- AtoZ Fitness and You
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Message from Lewis: | |
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Discover How You
Can Double Your Fat Loss and Muscle Growth In The Next 30
Days! "How do I gain the most
muscle and lose the most fat?... I DON'T want a scientific
dissertation or complete 'education' in bodybuilding
and diet, just tell me EXACTLY what to do, step by
step." That's the burning
question on the mind of every person who wants better and faster
results from their diet and training
programs... And finally, there's a
resource that delivers the answer... It's
called: The "A to Z Fitness All
Star Trainer's Secrets" e-book No
theories or dry lectures, just simple, easy to follow workout
programs, menus and action plans. What's unique about the "A To Z Fitness All
Star Trainers" E-book is that it's the only resource in the world
that teaches you how to gain maximum muscle and lose maximum fat...
IN ONLY 30 DAYS! It's also the only book in the world that gives
you fat loss and muscle growth secrets from TEN of
the world's most respected personal trainers. And
now, the e-book includes more information than ever with a brand new
chapter by Nick Nilsson. Nick has a degree in Physical Education and
Psychology and has been inventing new training techniques for more
than 14 years. Nick is the author of a number of bodybuilding
e-Books including the best-seller, "The Best Exercises You've Never
Heard Of" You
can benefit and learn from Nick's years of in-the-trenches training
expertise with his new chapter titled, "Push Your Body's Muscular
Adaptation to the Limit With the Power Of Rapid Change" Inside, you will learn: -
The
ONLY way you can actually gain muscle and lose fat at the same time
in a 30 day period -
How
to avoid the most common mistake almost everyone is making to botch
their muscle-building program -
The
secret to side-stepping your bodys adaptive response that causes
most people to plateau so quickly It.s why some people make massive
leaps in progress in a month.s time, while others make NO progress
in a years time -
How
to tap into your body.s own natural metabolic rhythm to easily
achieve fat loss or muscle growth within weeks, not months -
How
you can use the elite athlete.s technique of .micro-periodization.
to force your body to respond more quickly without adapting and to
keep your strength levels high even while you.re losing weight -
The
right way to use weight training for fat loss -
The
secret to making a low carb diet work during the fat loss phase
including the one thing you should NEVER do on a low carb diet (and
almost all the low carb gurus allow it!) To
find out more about the program and to see the full roster of "All
Star Trainers," click over to this web page right
now: http://www.allstarsecrets.com
Sincerely, Lewis Wolk President FAX (514) 421-2849 PHONE (514)
781-8922 | ||||||
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Featured Fitness Article: | |
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Animal
Parade By Chris
Chapin Children love to
use their imagination when they play. What a
wonderful idea to have children stretch and strengthen their bodies
as they mimic imaginary animals. Each exercise teaches
coordination, balance, stability, and motor function.
The Puppy Dog Walk The Puppy Dog is a simple walk. To
perform this exercise, have the students place their hands on the
floor with their knees bent but not touching the floor. Then, have
them lightly run forward. This exercise teaches
coordination of the quadriceps and the hamstrings, and it prepares
students for tumbling. The student remains on the floor at all
times. The Lame Puppy Walk The Lame Puppy walk is demonstrated by placing
both hands and one foot on the floor. The
student walks on all threes while changing directions and positions
with the hands and feet. This exercise teaches patterning
and it is a good exercise for warming up the legs. Walk the Dog The students shift their weight
over to the left side and pick up their right hand and right
foot.
Quickly place the right side of their body down. Repeat
this on the left side. Walking the dog is great for
biceps, triceps, and the legs. For advanced learners have them
walk backwards and sideways. The Crab Walk The Crab Walk is an old favorite. It
develops coordination in reverse walking, stretches the
back, strengthens arms, legs, and stomach muscles. Sitting
on the floor have knees bent, feet flat on floor, hands flat on the
floor and slightly behind the body. Lift hips off the floor and walk
backwards. For an advanced learner, have
the child walk forwards. This prepares students for back
bends and walkovers. The Crab Kick Do the Crab position with the body
supported on the hands and feet and the back parallel to the
floor.
The knees are at right angles. On all crab positions keep the
seat up and allow the body to sag. Kick the right leg in the
air.
After you have done this, ten times switch and kick with the
left foot. The Duck Walk The Duck Walk develops strength in the upper
thigh muscles, develops stretching in the lower back muscles, and
coordinates legs and balance in the squat position without the use
of the arms. The description is as follows. To perform this exercise, the children should
place feet slightly apart, bend the knees, and bend the trunk
forward in a squat position. They should then place their arms
on the inside of their legs and grasp their ankles with their
hands.
Having the students walk backwards in the same position will
help them develop an even greater sense of balance. This is
an advanced exercise for adults, but
children seem to perform and enjoy this exercise fairly
well. The Cat’s Meow Children place their hands on the floor in
front of their feet with knees bent. One leg should be stretched
straight back keeping both hands on the ground. The
opposite knee is on the ground for balance. Have
children bring their leg down and slowly walk forward four steps
using both hands and feet and keeping low to the ground.
The Mad Cat Get down on your hands and knees with the back
sagging somewhat. Arch the back rounding it as
much as possible with a contraction of the abdominal muscles. Hold
for 40 seconds. The Ostrich Walk Students stand tall and place their hands on
their hips at the waist with elbows out to the side. Alternate each
knee up before stepping forward. At the same time, they should
take steps forward. Bend over and place their hands on the ground
while keeping their legs as straight as possible. They
should then put their heads down and hold this position for eight to
ten counts. Repeat the walk and the
stretch.
When the music changes, they may want to try to do the
sequence faster using only four counts each for the walk and the
stretch. The Frog Frolic Have children place their hands on the ground
in front of the feet and bend the knees keeping the hands on the
ground.
Do knee bends in place. Reach forward with both hands and
jump with both feet up to hands and on the
cue.
Next place hands on the floor fairly wide apart and put the
top of their head on the ground in front of their hands while trying
to balance their knees on their elbows. This
exercise prepares students for a handstand. The Swimming Swan Children should kneel on the ground, and sit
back on their heels keeping their backs straight. First,
they should pull back with bodies while bringing their arms forwards
and then arch their bodies forward while putting their arms
back.
Repeat this twice. Next, have children lie down on
their stomachs with arms stretched out forwards, legs together and
straight back. In this position they should lift their arms and
their legs up at the same time while arching their back. In
looking up with their heads. Legs should be as straight as
possible.
Hold together with toes pointed. Then
children may relax their bodies and return to the earlier stomach
position.
Have the children sit back and heels, stretching their back
by reaching their arms out in front of them on the ground. Finally
have them return to the starting position by sitting
back on their heels with straight backs. The Kangaroo Jump The Kangaroo Jump is a great exercise for the
legs.
Children should stand feet together and back straight. They
should bend their knees and bend both of their arms in front of
their bodies. Their hands are dropped
forward.
Then, have them jump both feet in time with music. A
variation of this can be with the children doing the exercise front,
back, left, and right with their feet. The Giraffe Jiggle or Walk Stand up tall with your feet firmly planted on
the floor. Make sure your back is straight and upright.
Reach arms over the head and slowly skip forward twice. Then
walk forward twice again and do another slow skip. The Giraffe
Skip is great for stabilizing the back and teaching control with the
legs. Flamingo Stand Stand with your feet together and
place your palms together in front of your chest with your fingers
pointed up. Focus on a spot in front of you
and bend forward from the waist. Bend one leg up and hold as long
as you can. Straighten up to a stand with
your feet together. Now let us do the other leg. The
flamingo stand presents new difficulties. If a
child is uncoordinated, have him/her stand and hold on to a chair or
bring their leg just slightly off the floor. This
exercise strengthens and stretches out your legs and ankles and
focuses on balance. The Crocodile Crawl Have children place their hands on the floor in
front of them. Their legs should be stretched
out straight behind them, keeping toes together. As the
children being to creep, they should walk forward with their hands,
dragging their feet behind them. They will stretch out their arms
and hands to simulate the jaws of a crocodile. Lizard Loopy Lou Lay on the ground. Keep
elbows at 90 degrees. Take a single forward motion with
your left arm, and then a step with your left foot. Bring
your knee forward far enough to twist your waist like a
reptile’s. Repeat the sequence with your
right arm and then your right left. The lizard works the
pectoral muscles, biceps, forearms and hip flexors and
extensors. Inch Worm Bear Crawl Seal Pose Sit back almost on your heels -- not completely
back on heels where it would hurt your knees and ankles. Point
your fingers to the side like flippers. With
back flat, lift your chest to straighten elbows. Keep
your seat off your heels and hold the pose. The
seal pose stretches and strengthens the quadriceps, abductors,
adductors, the sartious, patella, and back. It also
teaches balance, coordination, and stability. Children stand with feel together, knees
slightly bend and ringing hands up near ears. Have
them hop first on the right foot, then switch and hop on the left
foot.
Children should jump with both feet apart and then continue
hopping first on the right foot and then on the left. Elephant Walk References: Dauer. Victor P. and Pangrazi, Robert P.
Dynamic Physical Education for Elementary School Children,
MacMillian, 1989 Gabbard, Carl Physical Education for Children:
Building the Foundation, Prentice-Hall, 1987 Gallahue, David L. Developmental Physical
Education for Today’s Elementary School Children, MacMillian,
1987 Hall, J. Tillman Physical Education in the
Elementary School, Goodyear Publishing Company, 1980 Dole 5 A Day Music www.dole5aday.com Essential Youth Fitness http://www.bodybuilding.com/fun/kidsfitness.htm
Fitness for Fun and for Future http://www.protraineronline.com/past/oct03/christina.cfm
Luby, Thia, Pose Like the Animals. Highlights
Magazine, September 2003. Stewart, Georgiana, Animal Walks, Kimbo Music
1987 Stewart, Georgiana, Walk Like the Animals,
Kimbo Music 1976 | ||||||
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Unconventional Iron with Nick Nilsson: | |
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Welcome to a world of pain! My name is Nick Nilsson from BetterU. In my new monthly column for AtoZFitness.com, you’ll discover some of the most innovative, effective, result-producing information you’ve ever read! In each article, I feature enlightening new exercises, techniques for making the exercises you already know even better, and powerful strategies that will take your training beyond what you’ve ever thought possible!
My first article is one that is guaranteed to give your current training a big boost – it’s all about some of the most unique intensity techniques you will ever come across. Feel free to curse my name when you feel the soreness in your muscles after trying these!
Intensity
Techniques That Will "Kill" You AND Make You Stronger
Forced reps are great but these incredible techniques will open a whole new world of results for you!
Intensity techniques allow you to push beyond conventional failure in order to work your muscles harder, providing an irresistible stimulus for the muscles to get larger and stronger. Try these
techniques in your next workouts. You can even try using several of
these techniques in one set if you really want to work yourself
hard. Be careful not to overuse them, however, as they can be
extremely demanding and difficult for your body to recover from.
1.
Triple Drop
and Rebound Sets This is a variation of the Triple Drop Set. The Triple Drop Set is where you start with a heavy weight, do a set to failure, reduce the weight, do another set to failure, reduce the weight a third time and do a final set to failure.
Do the
regular Triple Drop Set then quickly go back and do your starting
(heaviest) weight again for a more few reps. Usually you will be
able to get one or two reps with it. The reason for this is that the
last of the drops uses a lighter weight, which recruits different
muscle fibers than when you are using heavier weights.
Do a Triple Drop Set of an isolation exercise, e.g. flyes, then immediately go back and use your starting (heaviest) weights for a set of a compound exercise for that muscle group, e.g. dumbell bench press.
This is a type of advanced Pre-Exhaust training. Pre-Exhaust training is when you do an isolation exercise (an exercise that involves motion at only one joint, such as a dumbell flye) immediately followed by a compound exercise (an exercise that involves motion at two or more joints, such as a bench press).
The idea with the Pre-Exhaust training is to basically exhaust your target muscle group (in this case the chest), by first working directly with one exercise, then doing another exercise that utilizes other muscles to assist it. This increases the intensity of the work done by the chest as the assisting muscles will you allow you to push the chest further.
By utilizing a triple-drop set format for the isolation exercise, you dramatically increase the exhaustion of the target muscle, allowing you to push it extremely hard.
This is a way of doing a large number of heavy sets for several muscle groups without losing as much strength from set to set.
Jump sets are best used on antagonistic bodyparts such as back and chest, biceps and triceps, or hamstrings and quads.
For example, if you plan on doing 5 sets of chin-ups and 5 sets of bench, start with 3 sets of chin-ups, then 3 sets of bench, then go back and do your remaining 2 sets of chin-ups and 2 sets of bench. The extra rest will allow you to be stronger on your last 2 sets than you normally would. Jumping between antagonistic muscle groups also seems to benefit strength. This can also be done going back and forth on every set instead of groups of sets. This is not a superset - take your normal rest period between each set. This technique enhances recuperation by providing more rest to the bodyparts but within the same workout time. This allows you to do more weight for each exercise. 4. 2 Up - 1 Down Negatives This is a variation of negative training that is best done with machines. Use two arms or legs for the positive phase of the movement then lower it the weight using only one arm or leg. This type of negative training is useful if you do not have a partner to work with as it is done completely solo.
A good example of this technique is the machine bench press. Set the weight to about half of what you would normally use for the exercise. Press the weight up with both arms then remove one and lower the weight with one arm.
When using this technique, you can alternate arms/legs or do the complete set of reps with the one arm/leg, then the complete set of reps with the other arm/leg. 5. Combination Sets With this technique, you will use two different exercises alternated with each rep, e.g. lying tricep extensions and close grip bench, dumbell flyes and dumbell press, rows and deadlifts. You should use exercises that are easily switched from to the other within a set.
To take the set even further, when you fail on one exercise, continue with the one you are stronger in until you fail on that one, too. For example, when combining rows and deadlifts, continue with deadlifts after failing on rows. Your legs will help push your back further. This whole technique is like an extended pre-exhaust superset.
Set a target of a certain amount of reps and get that target of reps no matter how many sets it takes you to get there. For example, if you pick a target of 50 reps on chin-ups, say you get 30 on the first set. Rest a little while, e.g. 10 to 30 seconds. Do another set. Say you get 10 reps this time. Rest 10 to 30 seconds again. Get 5 reps. Rest. Get 3 reps. Rest. Get 2 reps. Done.
A different version of this is what I call Time Subtraction. The amount of time you rest between sets is the amount of reps you have left to get to your target. For example, if your target is 50 and you get 30 reps, your rest period is 20 seconds. Say on the next set you get 10 more reps. This leaves you with 10 reps to go so rest 10 seconds then go again. If you get 4 more reps, and you have 6 left, rest 6 seconds.
These are the opposite of drop sets. Start with a light weight for high reps and add weight on progressive sets. This works the slow-twitch, higher rep fibers first, then the fast-twitch, powerful fibers. This technique works very well for calves as they recover very quickly. It also works very well with selectorized machines. You can combine this technique with drops sets, doing add and drop sets or drop and add sets like a pyramid. 8. Static Hold Weight Pyramiding This technique only works on plate-loaded machines or on a barbell exercise with two spotters. Start with a moderate weight that you can do a static contraction with for a long period of time. Hold that weight in the contracted position of the exercise you are working, e.g. pec deck.
Have a partner add plates to the machine while you continue to hold in that static position. Keep adding plates (small ones such as 2˝'s, 5's, 7˝'s or 10's work best, depending on the exercise and your strength levels) until the weight starts to drop. At that point, pull off one plate. Hold until it starts to drop again. Pull off one plate and hold. You may come to a point where your partner is pulling off weights as fast as he can just to keep up with your lagging strength.
Make sure you have effective communication such as a nod or a grunt when you want the next plate off or on. Continue this process until you end up at your original weight (you can continue to no weight if you want).
This is an incredibly intense static hold and will fatigue pretty much every muscle fiber in the target muscle group except for the explosive ones. To hit them as well, when you are the top of the pyramid using the heaviest weight, do as many partial, explosive reps as you can in the contracted position.
You may also
wish to try this technique with a barbell and two spotters. Make
sure that they add and remove weights simultaneously in order to
allow you to keep the bar balanced. Give these intensity techniques a try in your next workouts. I guarantee you’ll be feeling your muscles like never before!
For more
information on other intensity techniques you can put to work in
your training, go to: ------------------------------------------------------------------------------------------------------------------------------------------------- Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. http://www.fitstep.com. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 14 years. Nick is the author of a number of bodybuilding eBooks including “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus: Build a Bigger Butt NOW!” and “Specialization Training,” all available at http://www.fitness-ebooks.com He can be contacted at betteru@fitstep.com. | ||||||
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Impact-photography.com Weekly Inspirational Image: | |
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Want MORE great images ? Motivate yourself all day long . Get your FREE new 2004 AtoZfitness/impact photography Screen Saver today. Click-Here to start the download of the new 17 image color inspirational screensaver.
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Jeremy Markum Busy and Fit Training: | |
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This week I've received the same question from two different people: How would I train to gain muscle without access to a gym / weights?
What I'd like to do in this article is address the key issues involved in the answer (the answer itself, depends on a few things).
First and foremost, let me make something perfectly clear: The SAME PRINCIPLES apply to bodyweight-only training that apply to lifting weights. In other words, for those of you who've purchased my Advanced Training and Nutrition Guide, all the same concepts and terminology are still valid; if, for example, if you were stuck on a desert island and denied gym access (or a crappy hotel on the road for that matter), you can STILL get a good workout without weights.
It's just harder. MUCH, much harder.
I've said this before, but it bears repeating: there are just a few basic principles you must master to gain muscle long term, and they are:
1) Progression, 2) Intensity, 3) Density, and 4) Cycling.
The problem with bodyweight-only training is that it makes 2) and 4) almost impossible over any extended period of time, which then impacts 1)... But let me define these terms before continuing, just to make sure everyone's on the same page...
Progression: the application of ever-increasing training stimuli to the body over time which results in repeated cycles of breakdown-repair-adaptation, yielding the desired training effect (bigger, stronger muscles in the case of weightlifting). In other words, you add a little weight to the bar each week and get stronger, or do the same weight and reps and number of sets, but take shorter and shorter rest periods, etc.
Intensity: the
amount of weight (or load) used during an exercise, expressed as a
percentage of your 1-rep maximal load for that exercise (using perfect form). For example, if you can
bench press 100 pounds, and you are performing a set of bench
presses with 50 pounds, then you are functioning at only 50%
intensity.
Density: the amount of work (force applied over distance, to be technical for the physicists among you) performed per unit time. In cars, we measure this in terms of horsepower. For the purposes of weightlifting, we measure Density in terms of pounds per minute.
Cycling: a term used to describe the systematic variation in training protocol (where "protocol" means the strategy you're applying to ensure the Progression defined above). Usually, protocols should be cycled in intervals of 3-6 weeks, depending on the individual.
OK, I'm glad that's out of the way. I felt myself becoming some kind of vocabulary dork... Anyway, that's EVERYTHING (boiled down to its barest essentials, of course) that a busy person NEEDS to understand in order to ensure progress in their physique. Everything else is either extraneous, or to be reserved for those lucky few who can afford to spend hours and hours each day in the gym.
Now that you completely understand these terms (you do understand them, don't you? If not--buy the guide! You'll save yourself years of frustration! Just ask anyone that's already bought it!), you can see why bodyweight-only exercise makes it so difficult to get results:
1) You can't add weight, so there goes Intensity as a means of Progression. 2) Because you can't add weight, you can't cycle your training between periods of high Intensity, low Density training, and periods of high Density, lower Intensity training. These two things taken together make Progression
MUCH more difficult to maintain. But not impossible...
In
my follow up to this article (now that I've got the challenges
outlined), I'll do my best to show you a routine for bodyweight only
exercises that works despite its
inherent shortcomings. Jeremy
Markum specializes in helping BUSY people get in top shape, without giving up their lives to
the gym. He is the man behind www.busyandfit.com and lives in San Diego California where he works a personal
trainer specializing in fitness solutions for the time-crunched.
Jeremy has appeared on the cover of fitness magazines, authored The Busyandfit.com Advanced Training &
Nutrition Guide, and
produced Damn Good Exercises, a DVD
which he also stars in, that demonstrates perfect form on the best muscle building
exercises. | ||||||
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Jesse Cannone's Fitness Success Coaching: | |
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7
Simple But Powerful Fitness Tips Often people think by drinking fruit juices or
eating low-fat fruit roll-ups and such, they are cutting out or
eliminating sugar. The fact is that some fruit
juices have more sugar than a soda. Reduction of sugar is important
to good health; therefore always check out the sugar content of
anything you put in your mouth, even if it appears to be
healthy. You
can find more nutritional tips and information at http://www.burn-fat-fast.com If
you have bathroom scales, you should either get rid of them or put
them away for a while. Weight does not accurately
reflect the level of your fitness. If you should be measuring
anything, it should be body fat, not the weight. In
addition to a good aerobic exercise, you should add weight training
in, which will help balance out the fitness routine and provide you
with the best results. If you are not sure where to
start, a professional trainer can help get you started on a healthy
program. Muscle imbalances are responsible for over 90%
of all aches, pains, and injuries... check out the great articles on
muscle imbalances here: http://www.losethebackpain.com If
you live in a geographical area, where you have the luxury of sandy
beaches, and if you are in the process of rehabilitating your knees,
ankles, and even some injuries to the back, you should avoid running
in the sand during this time. The reason is that running on
sand actually produces greater force on the joints. Many diets of today’s society pull you back and
forth, one telling you to eat more protein, and one less. The
fact is that if you are not exercising as much as you used to or if
you are exercising heavily, your body could in fact need more
protein than what the RDA recommends. The good balance for either
scenario is 30% to 50% carbohydrates, 20% to 30% protein and 20% or
30% from fat. If you stick with this equation,
you will benefit. It
would be great to be able to jump right into a hard workout, feel
great, and see instant results. However, it is important to be
realistic about several things. First, you need to understand
that you more than likely will not (or should not) start out with a
hard workout if you have not been in a regular exercise
routine.
Start out slow and do not set yourself up for failure by
expecting miracles overnight. Getting fit takes time and with
commitment, you will reach your goals. Often when trying to get in shape, it seems
like you are working hard and sweating, but getting nowhere. In
actuality, things are happening, just not yet seen. Keep
track of two things in particular. First, track your
measurements. You will probably be surprised
within only a few weeks at the progress made. Second,
track your routines so you can determine what is working for you and
what is not as successful. You
can use anything from a plain notebook to a PDA... it doesn’t matter
what you use... just keep track! You
can find great a great fitness and nutrition journal at: http://www.achieve-fitness.com/fitness_books.htm
The
seven tips above were taken from Jesse Cannone’s “101 Ways to Get in
Better Shape + Stay That Way” which you can get FREE
with the Burn Fat FAST! System -------------------------------------------------------------------------------------------------------------------------------- Jesse
Cannone is a certified personal fitness trainer, post-rehab
specialist,
nutritionist, and a
national fitness presenter. He is also the author of .http://www.burn-fat-fast.com!. and
A Bride.s Guide To Fast Fitness + Weight
Loss. in addition
to many other popular fitness
articles. He is known for his hard-hitting and to the point style
and offers a great
free email newsletter called .Fitness Success News. which you can
subscribe to at his website http://www.achieve-fitness.com | ||||||
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Weekly Featured Recipe: | |
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Makes: Ingredients: Directions: Nutritional Information: ------------------------------------------------------------------------------------------------------------------------------------------------
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Marina Bradford's Slim Club: | |
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Pilates focuses on firming and strengthening
your "core" muscles – which comprise of the abdominals, gluteals,
and lower-back so that the rest of your body learns to move with
more ease. A properly developed core can also mean less fatigue and
lowered incidence of back pain and injury. For more than 50 years, the Pilates Method has
been used by top models, professional dancers and ·
People rehabilitating from chronic back pain or
injury ·
Top
athletes to develop core strength and coordination and to prevent
injury ·
Business professionals to relieve stress ·
Individuals of all levels of fitness looking
for a new physical challenge If you thought that Pilates was just another
craze or a cult for the over-privileged – then think again. With the
population’s increasing trend toward moderate mind-body health
practices, Pilates is more likely to find itself with a long wait
list at your local leisure centre or fitness club. Marina
Bradford is from Newtownards in Northern Ireland and has been
in the fitness industry for 13 years as a personal fitness trainer
and weight loss/fitness consultant. She also teaches various
styles of fitness class, such as aerobics, step, circuits, weight
training and Tae-bo. Once a week she writes a fitness column called
PEAK FORM for "The Newsletter" which is one of Northern Ireland's
biggest newspaper publications. She also has a web site http://www.weighless.co.uk where more of her articles
can be viewed under Weighless News.
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