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| ACSM AGAIN PLAYS LEAD ROLE IN INFLUENCING U.S. CONGRESS TO IMPROVE THE PUBLIC'S
HEALTH THROUGH INCREASED PHYSICAL ACTIVITY
Dear Member,
On
Wednesday, March 12, in Washington, D.C., ACSM President-elect Mindy Millard-Stafford, Ph.D., FACSM, led a Capitol Hill
news conference with Members of Congress to announce the introduction of a Congressional bill to make the regular development
and promotion of U.S. physical activity guidelines a reality. This week, Members of Congress will be calling
on their colleagues to become co-sponsors of this bill, The Physical Activity Guidelines for Americans Act.
This
is another step in a robust policy agenda that ACSM is implementing to elevate the importance of physical activity in U.S.
health and healthcare. In 2006, ACSM publicly called for federal physical activity guidelines, similar to dietary guidelines,
and worked with others to successfully persuade the Secretary of Health and Human Services to authorize
the first U.S. physical activity guidelines, which will be released later this year.
Now, ACSM is working with Congress to make sure these national physical activity guidelines will be
regularly updated – at least once every five years – and promoted to the public, the scientific and medical communities,
health and fitness professionals, the media, and others. Over the past six months, ACSM met with and gained supporters in
Congress, including Senators Tom Harkin (D-IA) and Sam Brownback (R-KS) and Representatives Mark Udall (D-CO) and Zach
Wamp (R-TN). These Members of Congress joined Dr. Millard-Stafford at the news conference and spoke emphatically about the
importance of physical activity to health and they pledged to see this bill to passage. Also at the news conference were NBA
All-Star Clyde Drexler, Olympic Gold Medalist Dominique Dawes, and boxing champion Andre Berto, all of whom spoke influentially
on the importance of physical activity.
ACSM will now continue to build a coalition of supporting organizations and individuals to educate all Members of Congress
on the importance of physical activity and encourage them to support the bill. If you're interested in helping educate Members of Congress about federal legislation and policies that will improve the
public's health and support ACSM's strategic priorities, click here to sign up for ACSM's Action E-List.
More than 25 organizations have joined ACSM's efforts in supporting federal physical activity guidelines updates. That list includes: American Academy of Podiatric Sports Medicine | American Cancer Society | American Heart Association | American Kinesiotherapy Association
| Campaign to End Obesity | International Health Racquet & Sportsclub Association | Medical Fitness Association | National Association for Sport
and Physical Education | National Athletic Trainers' Association | National Coalition for Promoting Physical Activity | National Strength and Conditioning
Association | Nike |
| Pop
Warner Little Scholars, Inc. | Shaping America's Health | Sport Information Resource Centre | The National Center for Drug Free Sport, Inc. | Trust for America's Health | U.S. Squash | United State Fencing Association
| United States Tennis Association | USA Curling | USA Luge | USA Rugby | Women's Sports Foundation | YMCA of the USA |
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FROM UNITED STATES CONGRESS: For immediate release: March 12, 2008
Harkin, Brownback, Udall and Wamp Introduce Bicameral,
Bipartisan Legislation to Push Physical Activity Guidelines
Legislation Would Require Health Department to Create Physical Activity Guidelines for Americans of Every Age
Lack of Physical Activity a Key Factor in Rising Rates
of Obesity and Skyrocketing Health Care Costs
Washington, D.C. – Responding
to recent reports that Americans are growing unhealthier and less active, U.S. Senators Tom Harkin (D-IA) and Sam Brownback
(R-KS), along with Representatives Mark Udall (D-CO) and Zach Wamp (R-TN) today introduced legislation aimed at improving
the health and wellness of Americans. The Physical Activities Guidelines for Americans Act would direct the
Department of Health and Human Services (HHS) to prepare and promote physical activity guidelines based on the latest scientific
evidence, for Americans similar to dietary and nutritional guidelines, commonly known as
the Food Pyramid, which are updated every five years.
"Many
Americans are unaware of just how much exercise they should be getting," said Senator Harkin. "These
guidelines will promote a healthier lifestyle and improve fitness among all age groups. This is a step towards combating
the obesity epidemic and the onslaught of chronic disease that is causing our health care costs to skyrocket."
"I am pleased that the Physical Activities Guidelines for Americans Act will promote better physical activity
guidelines for all Americans. It is clear that in order to combat the rising rates of obesity we must encourage physical
activity as key components of a healthy lifestyle," said Senator Brownback. "Reducing America's
obesity rate and encouraging healthier living will alleviate a wide-range of health issues currently facing our nation's
youth."
"The wealthiest country in the world should
be the healthiest. This is a matter of national security and of economic competitiveness," said Congressman
Udall. "These guidelines are a common-sense way to improve the quality of life of many Americans."
"The human body was made to move. The more people we can encourage to have
a regime of physical activity in their lives and take better care of themselves, the better off we will be as a society,"
said Congressman Wamp. "Publishing physical activity guidelines may persuade Americans to live a healthier
lifestyle."
"An overwhelming amount
of research clearly demonstrates the importance of physical activity in preventing disease and lowering death rates.
In fact, approximately 250,000 premature deaths each year can be attributed to lifestyles that lack physical activity,"
said Mindy Millard-Stafford, Ph.D., American College of Sports Medicine president-elect. "As a
mother, I find it appalling that we are facing the possibility that my daughter's generation may be the first not
to out live their parents, in part, due to lower physical activity in our kids."
More than half of Americans do not get enough daily exercise to maintain proper health. The Physical Activities
Guidelines for Americans Act will call for guidelines for children, adults, seniors and people with disabilities, to
ensure Americans understand how much exercise they should be getting. |
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It’s Time
to Merge the Fitness Industry With the Health Care Industry Robert E. Sallis, M.D., FACSM, ACSM President
Among the many great lectures
at the 2006 Annual Meeting in Denver, the Wolffe Lecture on Physical Activity and Public Health presented by Steven N. Blair,
PED, FACSM, really resonated with me. In his lecture, Dr. Blair laid out a sampling of the volumes of research, much of it
done by American College of Sports Medicine members, clearly proving the importance of exercise in both the treatment and
prevention of disease and the lowering of mortality rates. Virtually all of the
studies Dr. Blair presented were published in top-notch medical journals. These are the very journals I, as a family physician,
rely upon to provide evidence that guides the patient care I provide on a daily basis. By
the end of the presentation, I was all at once amazed, embarrassed, and angered that for the most part, mainstream medicine
has mostly ignored this research and failed to integrate exercise into the standard disease treatment and prevention paradigms. In 2006, having just been elected president of this great organization, it was at that moment
I realized just what I wanted to achieve during my term leading the College, and that is to advocate for all physicians to
think of exercise as a medication — because “Exercise is Medicine™”! If we had a pill that conferred
all the proven health benefits of exercise, physicians would widely prescribe it to their patients and our healthcare system
would see to it that every patient had access to this wonder drug. I believe it is time to provide more than just “lip
service” regarding the importance of exercise to our nation’s health. We should begin to utilize exercise as a
medication that has been proven to prevent and cure a wide variety of chronic diseases. The
time has come for physicians to become strong advocates for exercise. They should ask about it at every patient visit; and,
a patient’s activity level should be looked at as a vital sign, because it is one of the best indicators of a person’s
health and longevity. Patients should be advised to engage in ACSM’s and American Heart Association's recommended 30 minutes of moderate-intensity exercise (such as a brisk walk) five or more days each week. This is especially important in patients
who have, or are risk for, chronic diseases like diabetes or heart disease. This message should be the same, regardless of
medical provider or specialty, and this concept should be embraced and reinforced throughout all of organized medicine. To try and make this happen, my first official duty as ACSM President-elect was to fly to
Detroit to meet with newly elected American Medical Association (AMA) President, Ronald Davis, M.D. In addition to being a
great guy, Dr. Davis also happens to be a preventive medicine physician. The concept of Exercise is Medicine™ really
resonated, and it was not hard to convince him to partner with me in moving this initiative forward to the physicians of this
country. Dr. Davis has proven to be a great leader and has helped bring about a historic partnership between the AMA and ACSM
we are calling “Exercise is Medicine™”. We had a memorable
launch of this initiative on Nov. 5, 2007, at the National Press Club in Washington D.C. Along with Dr. Davis and myself,
the event was attended by Rear Admiral Steven K. Galson, M.D., M.P.N., and Acting United States Surgeon General; Melissa Johnson,
Chair of the President’s Council on Physical Fitness and Sports, and Jake Steinfeld, Chair of the California Governor’s
Council on Physical Fitness and Sports; along with a host of leaders from organized medicine. The launch coincided with a
story by Tedd Mitchell, M.D., FACSM, in USA Weekend describing the Exercise is Medicine™ initiative in detail.
You can learn more about this exciting initiative by visiting the Web site. I truly believe that getting patients more active can go a long way in solving
the many problems that plague healthcare in our country today. I also believe ACSM is the only organization with the broad
expertise needed to help integrate fitness into medicine. I hope you will join me in convincing all Americans to take their
exercise prescription daily.
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Move slower, feel better? Excerpt from Health Magazine - Jan/Feb 2008 issue
Worried about your triglycerides?
Then stop running and start walking, according to a surprising study published in the Journal of Applied Physiology.
The upshot? Walking and other moderate-intensity exercise are the best kinds for reducing your level of triglycerides,
a type of fat found in your blood. Researchers assigned 240 overweight, middle-aged adults to do one of the following:
work out intensely (the equivalent of jogging at 6 mph) either 12 or 20 miles per week, walk 12 miles per week at a moderate
intensity (around 4 mph), or do nothing. The moderate exercisers showed double the improvement in their triglyceride
levels, compared with the other groups-and only the moderate exercisers' levels stayed low for more than two weeks after
their last walk.
Vital Stats Health Magazine
- Jan/Feb 2008 issue
1.5% - (Number in millions) of Pilates participants in 2000 10.7% (Number
in millions) of Pilates participants in 2006 29.8 - percentage of 2006 participants doing Pilates for the first time
People often adopt a simplistic view when assessing posture and alignment; for example, they
measure only strength and flexibility and ignore the complexity of the factors involved. Strengthening a certain muscle group
or stretching another to improve posture and alignment is not enough. Correcting alignment is a process of neuromuscular reeducation
that requires enormous commitment, patience, and the guidance of a scrutinizing eye.
Posture may be observed in
terms of the alignment of the joints and bony landmarks and understood in terms of muscle balance and function. It is often
described relative to a plumb line—a straight line that runs vertically through the body. When viewing the body from
the side in relation to the plumb line, deviations in an anterior–posterior direction become apparent (in the sagittal
plane). The following landmarks of the body should line up vertically on the plumb line: the lobe of the ear, bodies of the
cervical vertebrae, shoulder joint, midpoint of the trunk, greater trochanter of the femur, a point slightly anterior to the
midline of the knee, and a point slightly anterior to the lateral malleolus (ankle).
Please note that ideal posture
is the ideal, a goal that one strives for but may never achieve. Each individual is different in body type, center
of gravity, habitual movement patterns, mental state, and genes; it is inconceivable to think that one posture will fit all.
However, the concept of an ideal posture serves as a guideline and a reference by which we can detect deviations and gauge
changes.
Posture affects every movement, exercise, and decision in an exercise program. Consider, for instance,
a person who has fatigue posture, which is characterized by a rounded thoracic spine and the pelvis being forward
of the plumb line in a posterior tilt. Although correction is complex, it generally involves extending the upper back, strengthening
the upper back extensors, strengthening the iliopsoas, and stretching the external obliques of the abdomen. Bringing the shoulders
into ideal alignment over the pelvis is also often helpful. On the other hand if a person has lumbar hyperlordosis,
which involves an increased lumbar curve of the spine often accompanied by an anterior tilt of the pelvis, correction generally
focuses on strengthening the abdominals and stretching the hip flexors and lower back extensors. Clearly these two people
will receive different exercise programs, emphasizing different muscle groups, with the selection of exercises and the cueing
appropriate for their particular posture.
Managing Menopause by Bari Cener Article taken from Newsday's Wellness issue Oct/Nov 07
As if the hot flashes and mood swings
aren't band enough, the average weight gain during (and after) menopause is between 10-30 pounds. "Menopause
by definition is the cessation of bleeding for one year." says Sheryl Tomak, MD, FACOG of All-Island OB/GYN of Garden
City. The mean age is 51 but peri-menopause can begin as soon as your early 40's. The reason for the sudden
bloat? "Our levels of estrogen-one of our feel good, "young" hormones- start to diminish," says
Tomak. "Even very thin women will notice less of a waistline.
Lower estrogen levels also means susceptibility to osteoporosis and cardivascular disease.
"Some women are candidates for supplements like calcium, magnesium and COQ 10." says Tomak. "Don't
just walk into a vitamin store and buy random things," she warns. "You and your doctor should develop a regimen
together to protect your heart and bones."
As for tackling those pesky pounds? Aim to eat seven different
colors of food a day-that means fresh fruits and lots of veggies. Exercise is equally as important, says Tomak.
"Get off the couch - get moving!"
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| Rober Sallis, MD, FACSM/President ACSM |
Dear ACSM Member,
Last week, the American College of Sports Medicine
facilitated the launch of a landmark program: Exercise is Medicine™. Exercise is Medicine™ is a new program designed to encourage America's patients to incorporate physical
activity and exercise into their daily routine, specifically calling on doctors to prescribe exercise to their patients.
I am pleased to report that our launch was a resounding success; the news conference generated a significant amount of media
coverage, led by a terrific feature announcement in USA Weekend. (View the news conference video here; read the news release.) The event luncheon
was highlighted with supportive remarks from the Acting Surgeon General of the United States, Rear
Admiral Steven Galson, M.D., MPH.
This program has set in motion a historic partnership for ACSM. Co-leading Exercise is Medicine™ with the American Medical Association will truly help us
meet our goal to encourage and work with physicians to record physical activity as a vital sign during patient visits. ACSM is uniquely equipped to integrate into our own health and fitness
community, and help implement "the prescription."
It is time, too, to mobilize our membership and use our multidisciplinary strength to support
this physical activity program. One way you can help is to write
a Letter to the Editor of your
local or community print media. A grassroots campaign of this nature can have great impact in creating an expectation with patients
that they should have a conversation about physical activity with their doctor.
We have released to the media a five-point action plan that will carry Exercise is Medicine™ into its next phases. These five points outline how ACSM and AMA will work with national and state leaders to
continue building on our momentum.
If you have not already, please visit our new Web site— www.exerciseismedicine.org—to learn more about the program and the resources ACSM and AMA have made available.
Thank you in advance for support of Exercise is
Medicine™. I hope you will take the opportunity to communicate
this physical activity program within your own networks.
Sincerely,

Robert E. Sallis, M.D., FACSM,
President |
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| 401 W. Michigan St.,
Indianapolis, IN 46202 Privacy Policy Email:
publicinfo@acsm.org © 2007 American College of Sports Medicine |
NEWS RELEASE June 1, 2005 For immediate release
PILATES AND YOGA PROVIDE WELCOME BENEFITS Exercises lead to flexibility,
relief of menopause symptoms and less back pain
NASHVILLE, Tenn. Pilates and yoga, often referred to as “mind-body activities, show promising benefits
which include increased flexibility, improved quality of life, relief of the symptoms of menopause, and some reduction of
lower back pain. The findings came from two studies presented today at the 52nd American College of Sports Medicine (ACSM)
annual Meeting in Nashville, Tenn
One study looked at the effects of yoga on quality of life and flexibility in
perimenopausal and postmenopausal women. Researchers at Richard Stockton College of New Jersey in Pomona studied six women,
ages 44 to 62, who participated in a one-hour-long yoga class twice a week for eight weeks. Participants were also given a
home exercise program, and instructed to practice on the days when they were not in class. The yoga program used in the study
was lyengar, which focuses on a specific sequence of poses that address menstrual disorders, menopause and pregnancy.
Five of the six women who participated in the yoga program had an increase in low back flexibility, and five out of six
had reduced menopause symptoms, said M. Alysia Mastrangelo, Ph.D., PT, lead author of the study. Those who experienced menopause
relief had a decrease in hot flashes and night sweats.
Mastrangelo points out that a benefit of increased flexibility
is that this often helps reduce lower back pain. In addition, more flexibility can one to more easily perform activities of
daily living such as housekeeping, gardening and shopping. The study that looked at benefits of Pilates-based mat exercises
involved 22 people over a 12-week period. All participants had experienced some lower back pain. Fifteen participated in an
hour-long Pilates-based mat exercise program, while the other seven continued their normal daily activities but did not participate
in Pilates. At the end of the study, both groups had a decrease in lower back pain, but those who participated in the Pilates
program had a greater reduction in pain.
We also saw that the lower back pain was significantly decreased in certain
areas of the lower spine, said lead researcher, Susan Graves, Ed.D. The study really raised a number of questions, and we
would like to study Pilates exercise further, with larger groups, and be able to look at how different age groups do with
this type of exercise as a method to control back pain. We know that many exercises are effective in helping reduce lower
back pain, when done in a controlled setting. Clearly we need to understand more about why, and if there are particular techniques
that provide greater benefits.
ACSM 52nd Annual Meeting is going on now at the Gaylord Opryland Resort and Convention
Center. For more information on the event, or to speak with ACSM Communications and Public Information staff, please call
(615) 458-0996.
The American College of Sports Medicine is the largest sports medicine and exercise science organization
in the world. More than 20,000 international, national, and regional members are dedicated to promoting and integrating scientific
research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance,
fitness, health, and quality of life. NOTE: The conclusions outlined in this news release are those
of the researchers only, and should not be construed as an official statement of the American College of Sports Medicine. Return to the top
November-December 2007 Fitness Journal - Ryan
Halvorson
The old belief that hard work reaps grand rewards may not be entirely
true, according to a study published in the March issue of the Journal of Applied Physiology (2007;
103, 432-42). The study followed 240 sedentary and overweight subjects assigned for 6 months to one of four groups:
nonexercise control: high-amount/vigorous-intensity exercise; low-amount/vigorous-intensity exercise; or low-amount/moderate-intensity
exercise. The purpose was to dertmine which of the three methods of exercise would have the greatest impact on low-density
lipoproten (LDL) and high-density lipprotein (HDL) cholesterol levels. At the end of the study, researches discovered
that the low-amount/moderate-intesity exercise group experienced "sustained reduction in very-low-density lipprotein"
during 15 subsequent days of detraining, whereas the more vigourous groups showed imporvements only in HDL levels. This
may come as a breath of fresh air to exercisers who shy away from high-intensity workout programs, as it means these people
can still acquire health benefits without pushing the limits.
Heart defibrillators now required in gyms by law By BLYTHE BERNHARD The Orange County Register SEAL BEACH – Tom Morgan
bought a heart defibrillator for his gym, Tru II Form, about a year and a half ago. He checks the battery every morning when
he gets in. "The only thing you can hope is that you never have to use it," he said Sunday as a dance class
grooved in the Main Street studio.
As of Sunday,
all health clubs and fitness studios are required by state law to have an automated external defibrillator and employees trained
to use it. Not everyone met the deadline. Gil Yurly,
who owns BodyWise Fitness in Newport Beach and Holy Spirit Gym in Costa Mesa, said he hasn't yet bought defibrillators,
which cost about $1,500. He gives the law a thumbs-down "from a gym owner's standpoint who's still looking to
get over the top." "They're a good thing for the big clubs, but at the small personal training facilities
the odds (of needing them) are greatly minimized."
Sudden cardiac arrest causes 325,000 deaths nationwide each year, but how many occur at gyms is unknown. In
a two-year study of 3 million members of large health clubs, 71 deaths were reported, according to the American Heart Association.
The law requiring defibrillators at gyms was enacted in part because physical activity can trigger heart stoppage, particularly
in people with blocked arteries or heart abnormalities. If someone collapses, defibrillator pads attached to their chest
can determine whether they are in cardiac arrest. A phone book-sized machine then instructs the user to send an electric shock
to the person's heart, restoring its normal rhythm.
Survival rates for sudden cardiac arrest are very low, but can reach 90 percent when a defibrillator is used
promptly. Brain death can occur within four minutes after a heart stops functioning. One man was revived with a defibrillator
used by another gym member at a 24 Hour Fitness center in Irvine last year. Bally Total Fitness, with eight locations in Orange
County, installed defibrillators in January. Santa Ana-based LA Boxing has mandated the machines in all its gyms. Gold's
Gym and LA Fitness did not respond to queries on whether their local gyms have defibrillators. The response in Orange
County has been mostly disappointing, said Rhea Jones, vice president of HeartCharger, a Santa Ana company that sells and
maintains defibrillators. Jones says many gym owners are either ignorant of the law, or opposed to it.
While every health club is required to register their defibrillators
with the county, only 12 out of about 200 have done so, said Dr. Sam Stratton, medical director of Orange County Emergency
Medical Services. Stratton said he's supportive of the law, but concerned it doesn't go far enough. "There's
not a lot of authority that we have over compliance," Stratton said. "There's no funding to go out and survey
the clubs to make sure they have them." Even without laws requiring them, hundreds of defibrillators are scattered
throughout the county at stadiums, airports, courthouses, golf courses and beaches. Many of the public defibrillators
have been installed by the Ray of Life Foundation, named for San Clemente emergency room doctor Ray Jacobson, who died in
2001 of sudden cardiac arrest at age 39. "I do work with a lot of fitness trainers," said Jacobson's widow,
Helena. "Their fear that somehow they're going to be liable should be gone now that there are Good Samaritan laws
that protect them."
Defibrillators
are simple to use and success stories are seen regularly in local emergency rooms, said Dr. Richard Haskell, medical director
of cardiology at Hoag Memorial Hospital Presbyterian. "We had one a few months ago, the guy collapsed on the 18th
hole," Haskell said. "(A defibrillator) can make a difference between having a brain that is working or not working."
Contact the writer:
714-796-6880 or bbernhard@ocregister.com
Partially taken from: Understanding the Benefits: Cardiovascular and Strength Circuit Training | | By
Terri Magrans, M.S., C.S.C.S., A.C.E. Certified Personal Trainer - Life Fitness Academy TrainerIn today’s busy society, many fitness centers are seeking ways to provide
their members with a time-efficient, yet effective workout. Cardiovascular and strength circuit training programs enable facilities
to do this as they are designed to move participants through a sequenced order of exercises for a total-body workout that
can be completed in less than 30 minutes. Therefore, this format of circuit training allows fitness facilities to help busy
people fit exercise into their day.
Cardiovascular and strength circuit training is a total-body workout that
involves performing a series of different exercises in one training session, alternating between intervals of strength training
and cardiovascular exercise (1). Because the workout includes both strength and cardio training, exercisers will realize the
benefits of both types of exercise.
Some of the benefits of total-body strength training include increased strength,
lean body mass, improved posture and muscle balance and increased bone density, which helps prevent osteoporosis.
Unlike circuit programs, traditional strength training allows for heart rate recovery during the rest period between strength
training exercises. Because circuit program exercises quickly alternate between strength and cardiovascular, the exerciser’s
heart rate remains elevated and sustained above a resting level throughout the workout. This promotes cardiovascular conditioning
and reduces the need for a separate cardiovascular component in the workout. Benefits of cardiovascular conditioning include
improved energy levels, lower blood pressure, increased HDL (good cholesterol) levels, reduced risk of heart disease and improved
endurance.
Circuit training programs are also proven to burn more calories compared to traditional strength-training
programs (2-3) due to the maintenance of an elevated heart rate. By keeping the heart rate up throughout the session, more
work is performed in less time resulting in greater caloric expenditure during the workout. (4). The addition of cardiovascular
exercise between strength exercises also increases lean body mass, which results in a higher resting metabolism (4). This
means more calories are burned throughout the day.
The end result is that circuit training improves general conditioning,
body composition, muscular endurance, muscular strength, and cardiovascular fitness (5). |
| Excerpts taken from: Pilates Exercise: Does it Burn enough Calories? By Vanita Gautam In recent years, Pilates exercise has rivaled yoga as one of the best forms of exercise for women, and while no one can
argue that point, what is known is that, because the activities involved are slow and controlled, the amount of calories burned
might not be enough to consider using this form of exercise alone.
Pilates exercise leaves a lot to be desired when it comes to cardiovascular
improvements and weight loss, so before you jump into the “Electric Chair,” find out what Pilates exercise is
all about and whether or not it’s a sound class for you. Heart
improvement lacking While it’s true that Pilates
exercise does improve the stabilizer muscles and may even leave you with a six-pack (you must be thin to begin with, however),
it’s also true that the series of exercises you’re doing in the class aren’t doing much in the way of improving
your cardio health or eliminating fat. In a recent study conducted by Auburn University Montgomery in Alabama,
results proved that the calories burned during a Pilates class equated what one would burn after mild stretching. Of course,
it isn’t all bad. The more advanced Pilates students managed to burn nearly 500 calories (based on a 165-pound person),
while the beginners burned only 276 calories. The point is that doing Pilates exercise every day of the week may work
wonders for your core muscles, but it won’t benefit your heart very much. For that, you will need to perform cardiovascular exercise for at least 3 hours a week. Cardio Pilates Believe it or not, Pilates trainers have picked up on the fact that their
classes do not offer the heart-pumping challenges that traditional cardiovascular exercise do. They have therefore begun to
offer Cardio Pilates exercises.
In the midst of
strengthening your core, trainers will get you up and moving to elevate your heart rate, thus resulting in the best of the
worlds. Of course, dedicated Pilates trainers may not enjoy these classes as much, especially if they’ve become accustomed
to the serene, controlled traditional classes. But if you want to kill two birds with one stone, Cardio Pilates may be
the best alternative to help you get your heart rate up, increase your core strength and save time.
Pilates and Breast Cancer Partial Article from Healthy Living Newsletter - Summer 2006
How can pilates help individuals with breast cancer? Following breast cancer, individuals may fear returning to exercise. Pilates can provide a gentle reintroduction
to movement at any stage of recovery. If you can lie on your back and breathe, you can start pilates! Like personal
training, the right Pilates instructor creates an individually based program and progresses you slowly.
Being diagnosed
with cancer and undergoing invasive treatments can make survivors feel detached from their bodies. Pilates can mend
this mind-body separation by encouraging "mindful" movement, focusing on movement quality rather than repetitions.
Due to reduced activity and physical effects of surgery, many breast cancer survivors may notice their posture has
deteriorated, with rounding of the upper back and slumped shoulders. Focusing on posture and alignment, Pilates first
teaches your body how to resume your previous erect posture and then, through back strengthening exercises, gives you the
strength to be able to maintain that posture.
Shoulder movement may be restricted following bresast cancer surgery.
Pilates slowly increases range of motion by teaching good shoulder blade alignment at rest and then encouraging gentle movements
from this stable base. The focus is always on the quality of movement rather than the end point.
The aim
is not to get from A to B, but to start at A, move towards B and always think about how you are getting there. This
makes Pilates different from other forms of exercise where you may be forced to attain a certain position by any means necessary.
Joseph Pilates emphasized a uniformly developed body. Recognizing that even healthy bodies can have asymmetries,
he devised exercises to build strength and mobility on both sides of the body, making the exercises ideal for individuals
who have undergone surgery with residual, one-sided weakness or stiffness.
Before
Beginning - consult your doctor! As with any exercise regime, consult your designated health professional before
commencing Pilates. Because there is still no regulation within the Pilates industry, it is up to the individual to
ensure that the Pilates instructor is well qualified. Make sure they haven't completed just a one-day course, which
is surprisingly common. Also, for those who are doing Pilates for rehabilitation, you should start with individualized
instruction before moving on to group classes. If you do progress to group classes, make sure there are no more than
10 participants in your class to ensure you are adequately supervised. Finally, don't be afraid to speak up if something
hurts or feels uncomfortable. Pilates exercises should never cause pain and a well-trained instructor should be able
to modify an exercise to suit your body.
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Pilates
for Fibromyalgia By Gabriel
Sherier
According to the National Fibromyalgia Association, Fibromyalgia Syndrome (FMS) is an increasingly recognized chronic pain
illness characterized by widespread musculoskeletal aches, pain and stiffness, soft tissue tenderness, general fatigue and
sleep disturbances. While the cause and etiology of FMS is unknown, the disease affects 6-12 million people in the United
States: most commonly women (at a ratio of 9:1) between the ages of 25 and 50 years old.
Obtaining a true Fibromyalgia diagnosis
is difficult since no objective diagnostic tests currently exist. The American College of Rheumatology established a tender
point palpation diagnostic criteria in 1990. The presence of pain occurring in 11 out of 18 tender point sites and present
for at least 3 months is required for diagnosis.
Common symptoms of FMS include:
Sleep disturbances Morning stiffness Headaches Irritable
bowel syndrome Painful menstrual periods Numbness or tingling of the extremities Restless legs syndrome Temperature sensitivity Cognitive and memory problems (sometimes referred to as ‘fibro fog’)
Traditionally, physical therapy has been shown to be helpful with the treatment of FMS and is best used with interdisciplinary
therapeutic applications. The goal of physical therapy with FMS is education of the syndrome with instruction on limits and
management. Exercises are important to maintain and improve function and assist in managing pain, therefore it is crucial
to establish an independent home exercise program. Muscle energy techniques (MET) have been shown to be highly effective.
In a research study completed by Mary Silva, MET showed a noted 50% or more decrease in pain levels in 60% of patients,
a decrease in the medications required, and improvements in quality of life. MET includes gentle stretching of the musculature
with gentle contraction of that muscle. From this we can conclude that Pilates, based on its principles, can be very helpful
in treating this population.
The benefits of the Pilates
Breath... Lower your blood pressure Article from USA Today, October 2006
http://www.resperate.com/usa_today_pop.aspx
Excerpt from the IDEA Newsletter, January 2007 Bust
Stress With Pilates Principles by C. Romani-Ruby
The mindful characteristics
of Pilates make it an ideal way to remain placid in the churning ocean of life.
Life constantly presents changes
and challenges that promote learning, growth and optimal function. Individuals respond and adapt to these trials differently.
When people lose their capacity to cope successfully, they can experience negative stress. This form of stress has been identified
as an influencing factor in cardiovascular disease, diabetes, immune system problems, poor wound healing and musculoskeletal
pain (Rozanski, Blumenthal & Kaplan 1999; Pickering 2001; Krantz 2000; Goetsch et al. 1990; Surwit & Schneider 1993;
Glaser et al. 1999; Rozlog et al. 1999; Lundberg, Dohns & Melin 1999).
The Pilates method is a successful
tool for self-management of the stress reaction. In fact, in 1920 Joseph Pilates (founder of the Pilates method) defined his
work with six principles that are remarkably similar to today’s proven methods of managing stress: relaxation, breath,
concentration, guided imagery, heightened body awareness and mindfulness. When combined with strong Pilates cueing skills,
these methods can help clients successfully reduce the negative stress in their lives. Osteoporosis is epidemic in the United States. One in every 2 women and 1 in every 4 men aged
50 or older will suffer an osteoporosis-related hip, spine or wrist fracture during their lives (National Osteoporosis Foundation
[NOF] 2005). Among women over 50, 1 in every 2 who walk into your classes has low bone density and is at risk for fracture
(NOF 2005). And research has shown that given the fragility of the osteoporotic vertebrae, most fractures are caused by the
stresses of everyday life (Cummings & Melton 2002; Keller 2003). As the disease progresses, bones can become so vulnerable
that fractures can occur spontaneously or through such mild trauma as opening a stuck window, lifting a light object from
the floor with a rounded thoracic spine or even just coughing or sneezing.
The importance of weight-bearing exercise
that loads and strengthens bone cannot be underestimated. In fact,research has shown that physical exercise alone can halt
the progression of bone loss (Smith & Gilligan 1987). And according to the Surgeon General’s Report, “Health
and Fitness professionals can play a major role in . . . identifying and advising high-risk individuals and those who have
osteoporosis” (HHS 2004).
One program that is often suggested for building strength is Pilates. For most
people, this is a great idea. But, despite the media hype, is Pilates safe for clients whose bones are compromised? To teach
safe and effective programs, all Pilates instructors should be educated about osteoporosis and know the precautions that apply
to clients at risk for fracture. What instructors must know─if they are to help rather than harm these clients─is
who is at risk and which moves are contraindicated. Without such knowledge, their clients may end up breaking a bone even
as they’re exercising to build bone strength.
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Pilates may give relief for Parkinson's patients Controlled movements can reduce symptoms, improve balance Partially taken from:
Updated: 8:13 p.m. ET Nov 27, 2006 PORTLAND,
Ore. Movements in Pilates exercises are controlled — sometimes moving the body only inches
— but those small motions are making a big difference to some people with Parkinson’s disease. No
research has been done to prove Pilates’ effectiveness in reducing Parkinson’s symptoms, but a growing number
of patients say they are finding some relief. “I love it, it’s great,”
said Karen Smith, 62. “It exercises muscles that otherwise don’t get exercised.”
Parkinson’s, a degenerative disorder, inhibits a person’s ability to control movement. Its most common symptoms
include tremors, slowness of movement, rigidity and poor balance.
Smith is part of
a group that meets twice a week at the Parkinson Center of the Oregon Health and Science University in Portland. The center
held a Pilates pilot program earlier this year, and after it found improvement in the participants’ rigidity and balance
it launched a twice-weekly class open to the public. The center already has a waiting list
for its next round of classes.
A few Pilates instructors elsewhere around the country
also are offering classes specifically for people with the disease.
Instructors say the basic principal of Pilates — increasing
core strength and improving flexibility and balance — is extremely helpful in countering the effects of Parkinson’s
in some people. “I never dreamed of trying to do Pilates or anything like that,” said Greg Moore,
59, who was diagnosed with Parkinson’s 17 years ago and just started practicing Pilates. “Now I realized how stiff
and boxed up I am.” Boosting
confidence There are studies that show exercise can ease the severity of Parkinson’s symptoms, said Michael
S. Okun, national medical director for the National Parkinson’s Foundation. However, it needs much further research,
he said. “I tell my patients that exercise is like a drug — if they exercise religiously or stretch
religiously, they do great,” Okun said.
Pilates participants say the exercises aren’t a strain,
which makes the program more approachable for patients who don’t exercise at all. Additionally, they say, it’s
supportive to be in a positive environment with other people with Parkinson’s. Many Parkinson’s patients struggle with depression and some say the exercise has helped them.
“A lot of times exercise is as much for the head as it is for the body,” said John White of Corvallis, Ore. “To
feel like you can help yourself in some way is really important.”
Article from FitnessUniverse.com The Power of Pilates
An estimated 6 million people across the country are now strengthening their bodies and minds, and losing weight,
with the help of pilates exercises, the fastest growing fitness trend in decades. Among the Hollywood celebrities publicly
touting its benefits, Goldie Hawn, Candace Bergen, Brad Pitt, Ben Afleck and Matthew Broderick.
Thanks to the Method’s
popularity, a growing industry has emerged. More than 11 thousand people in the U.S. now claim to be pilates instructors,
but according to the Pilates Method Alliance, (PMA), the international, not–for–profit, professional association
that establishes certification and continuing education standards for Pilates professionals, at least 25 percent of them have
not been properly trained.
“If
you are working with an instructor who doesn’t have adequate training, you run an incredible risk of getting hurt,”
says Kevin Bowen, co-founder of the PMA. “Pilates isn’t something you just start doing one day. You have to make
sure you have an instructor who understands the Method and how to make the exercises work for you.”
If done
correctly, pilates exercises strengthen, tone and stretch the body, encourage proper breathing and facilitate good posture.
Here are 10 important questions you should ask an instructor before signing up for their class:
#1
What kind of training did you go through and where? #2 How much time was spent in your original training? #3 How
long have you been teaching? #4 Did you only learn the mat work or was your program comprehensive in nature, teaching
you pilates exercises on the pilates equipment? #5 Do you understand the body, have basic knowledge of kinesiology
and understand fundamental biomechanics? #6
Do you understand the aging process? #7 Do you pay close attention to safety and guidelines? #8 Does the facility
where you teach practice safety standards for group classes? # 9 Do you have a commitment to continuing education? #10 Are you affiliated with a professional organization like the Pilates Method Alliance?
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Excerpt
from the January 2007 IDEA Newsletter Pilates Effective for Low-Back PainBy Shirley Archer, JD, MA Low-back pain is the most common
cause of job-related disability in the United States, according to the National Institute of Neurological Disorders and Stroke.
Among neurological ailments, only headache is more prevalent. As a mind-body exercise professional, you no doubt encounter
numerous clients with varying degrees of low-back discomfort.
Recent research supports the effectiveness
of Pilates exercise for low-back pain, notes Shirley Archer, JD, MA, IDEA member since 1988, certified yoga and Pilates teacher
and award-winning author based in Palm Beach, Florida and Zurich, Switzerland. According to a small, randomized, controlled
study published in the Journal of Orthopaedic & Sports Physical Therapy (2006; 36 [7], 472-84), participants
who practiced Pilates over a 4-week period experienced more relief from their symptoms than those who went through typical
treatment programs.
In light of the growing popularity of Pilates
in therapeutic settings, researchers from Queen’s University in Kingston, Ontario, decided to test whether Pilates exercises
were effective in improving the condition of patients. The investigators randomly assigned 39 active adults ages 20-55 with
chronic low-back pain to either a Pilates training group or a control group. The experimental group exercised on Pilates equipment,
while the control group received the usual care provided to individuals seeking medical help for low-back pain. (“Usual
care” included consulting with a physician and other healthcare professionals and specialists.)
Post-testing
revealed that the Pilates participants had significantly lower levels of functional disability and pain intensity than the
control subjects. A year later, the Pilates participants had maintained their physical improvements.
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PILATES Source: wikipedia GFDLPilates classes help to build strength and flexibility,
with an emphasis on lengthening the body and aligning the spine, rather than on building muscle mass. The focus of Pilates is on the "powerhouse" region of the body which
includes the muscles of the abdominals and the lower back. Because of its focus, Pilates has become popular not only in the
field of fitness, but also in rehabilitation. It can be used to progress individuals through movements that represent their
day-to-day activities. The focus on strengthening
the core/powerhouse muscles and improving postural awareness are especially well indicated for the alleviation and prevention
of back pain. Principles Pilates follows principles based on a well-constructed philosophical
and theoretical foundation. It is not merely a collection of exercises but a method, developed and refined over more than
eighty years of use and observation. While Pilates draws from many diverse exercise styles, there are certain inherent ruling
principles that bring all these elements together under the Pilates name. One interpretation of Principles: Centering, Concentration,
Control, Precision, Breathing, and Flowing Movement. Mind over matter The central element of Pilates is to create a fusion of
mind and body, so that without thinking about it you will move with economy, grace, and balance; using your body to the greatest
advantage, making the most of its strengths, counteracting its weaknesses, and correcting its imbalances. The goal is this:
to produce an attention-free union of mind and body, the method requires that you constantly pay attention to your body while
you are doing the movements. Paying attention is so vital that it is more important than any other single aspect of the movements or the method. Breathing Joseph Pilates believed in circulating the blood so that it could awaken all the cells in the body and carry away
the wastes related to fatigue. For the blood to do its work properly, it has to be charged with oxygen and purged of waste
gases through proper breathing. Full and thorough inhalation and exhalation are part of every Pilates exercise. Pilates saw
forced exhalation as the key to full inhalation. “Squeeze out the lungs as you would wring a wet towel dry,” he
is reputed to have said. Breathing, too, should be done with concentration, control, and precision. It should be properly
coordinated with movement. Each exercise is accompanied by breathing instructions. Joseph Pilates stated, “Even if you
follow no other instructions, learn to breathe correctly”. Centering Pilates called the
very large group of muscles in our center – encompassing our abdomen, lower back, hips, and buttocks – the “powerhouse.”
All energy for Pilates exercises begins from the powerhouse and flows outward to the extremities. Physical energy is exerted
from the center to coordinate one's movements. Pilates felt that it was important to build a strong powerhouse in order
to rely on it in daily living. Concentration Pilates demands intense focus. For instance, the
inner thighs and pelvic floor may be accessed when doing a standing exercise that tones the triceps. The beginner learns to
pay careful attention to their body, building on very small, delicate fundamental movements and controlled breathing. In 2006,
at the Parkinson Center of the Oregon Health and Science University in Portland , the concentration factor of the Pilates
method was being studied in providing relief from the degenerative symptoms of Parkinson's disease. Control Joseph Pilates built his method on the idea of muscle control. That meant no sloppy, uncontrolled movements. Every
Pilates exercise must be performed with the utmost control, including all body parts, to avoid injury and produce positive
results. It's not about intensity or multiple repetitions of a movement, it's more about proper form for safe, effective
results. Precision Every movement in the Pilates method has
a purpose. Every instruction is vitally important to the success of the whole. To leave out any detail is to forsake the intrinsic
value of the exercise. The focus is on doing one precise and perfect movement, rather than many halfhearted ones. Eventually
this precision becomes second nature, and carries over into everyday life as grace and economy of movement. Fluidity Pilates mat exercises are supposed to be performed fluidly. There are no static,
isolated movements. Concentration and body awareness replaces the quick, jerky movements of other exercise regimes. Grace
of motion is emphasized over speed; ultimately the movements are meant to feel as fluid as a long stride or a waltz. Uniformly
developed muscles are then developed to compliment good posture, suppleness, and natural grace. However, with the usage of
the apparatus, clients will need to take at least some time to adjust their equipment settings and props.
USA Today - August 17, 2003 Male athletes get no pain, big gains from Pilates By Jill Lieber, USA TODAY
Celebrities Madonna, Julia Roberts and Sharon Stone have done
it. So have golfer Tiger Woods, basketball star Jason Kidd, pitcher Curt Schilling and offensive lineman Ruben Brown. What
they all have in common is Pilates, one of the fastest growing fitness activities in America, according to SGMA International,
the trade association for sports equipment manufacturers. Designed to increase flexibility and improve posture, balance and coordination, Pilates focuses on strengthening
the body's core or midsection. Once favored by rock divas, actresses and supermodels, the stretching and strengthening
exercise method developed by Joseph Pilates (pih-LAH-teez) has become the latest training rage for male professional athletes.
"Since I've done Pilates, I'm much better looking and 4 feet taller," says Rich Beem, winner of the 2002
PGA Championship. "Seriously, I'm now so stretched out and have such great posture that I look and feel like a different
person."
Developed in the early 1900s, Pilates consists
of 500 exercises, all initiating from the muscles in the abdomen, lower back, hips or buttocks. The cost of a private Pilates
session with a properly licensed instructor is comparable to or slightly more expensive than a personal training session.
For athletes, the benefits include more efficient movement as well as better endurance, speed and quickness.
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No longer just for women As mainstream as the Pilates method of developing core muscle groups has become, male
professional athletes interested in adding it to their training programs still must get past the stigma that this is largely
a women's exercise. Kidd, the Nets superstar point guard, gave his
wife, Joumana, a longtime Pilates devotee, a hard time when she told him it might help in his rehabilitation of a broken ankle
a few years ago. After weeks of making fun of Pilates, Kidd finally tried it. "I immediately discovered how tight I was,"
Kidd recalls. "After one session I was energized. From that point on I was convinced it was a great workout." For
Kidd, Pilates is all about finding the edge. He estimates 30% of his strength and flexibility training comes from Pilates.
"Pilates has made me quicker, more explosive," he says. Rich Dalatri, the Nets strength coach, has been instrumental
in introducing the exercise method to the entire team.
"Pilates is rejuvenating, restorative, invigorating," he says, "maybe because it
gets the blood flowing through every inch of the muscles. It's so internal. It puts you in tune with your body. It puts
you in a different state." The Nets have invested in Pilates equipment for their weight room. The players are so dependent
that throughout the NBA playoffs in 2002, a leading Pilates company shipped special equipment to the team's hotel on road
trips. Patience pays off Pilates' founding father always proclaimed, "In 10 sessions, you will feel the difference.
In 20, you will see the difference. And in 30, you'll have a whole new body." Schilling, the Arizona Diamondbacks
star pitcher, agrees. "The first three weeks, I was really disappointed," says Schilling, who incorporated Pilates
into his offseason training program last winter. "I wasn't sweating. I wasn't winded, which is what I associate
with true exercise. "Then in the fourth week I started to understand the Pilates terminology, the idea of working from
your center. By the third month I was more powerful and flexible than ever before. And I'd lost 15 pounds."
Hannah Gallagher, Schilling's Pilates instructor, says, "He's a man. He's used to hard-core workouts, where
you throw up afterward. Pilates is not that. It is an equal balance of stretch and strength." After years of the no-pain, no-gain school of thought, male professional athletes say they
appreciate the kinder, gentler, holistic aspect of Pilates. For Buffalo Bills Pro Bowl offensive guard Ruben Brown, Pilates
is all about preventing injury.
"I'm a big guy with a gut," the 6-0, 300-pound Brown says. "I
was always battling back strain. Plus, I'm 30 years old now. I'm tired of lifting weights, taking the pounding."
The last two offseasons Brown has done Pilates three times a week. "My first session, it shook me up," Brown
says. "It shook everything up. It still does. "And man, those Pilates women are competitive. They want to see if
they can get the big, strong football player to wimp out. I told myself, 'Hey, ladies, I can do that, too.' "
How has his body responded to Pilates? "I came out of the season injury-free," he says. "I used to feel like
crap after practice and games but not since Pilates. "I learned how to breathe through my muscles. My posture is
better. I can run more fluidly. And I increased my bench workouts." 'Profound impact' on Mediate For PGA Tour pro Rocco Mediate, Pilates is all about strengthening his back
— and prolonging his career. After major back surgery in 1994, Mediate says he wasn't the same. He couldn't
bend over for long periods of time to practice his putting, and his back always went out after lengthy plane trips. Enter Pilates in November 2001 "After a
week I was turned around," he says. "After two I felt like I'd never felt before. "Mediate has since sold
his weights and has completely outfitted the workout room in his Ponte Vedra, Fla., home with several pieces of Pilates equipment.
"Pilates never compromises your back," he says. "I've got more motion in my shoulders, midsection and legs.
I can repeat my basic swing more often. Pilates is going to add five, six, seven ... years to my career." Caroline Schmid, Mediate's Pilates instructor, says, "The golf swing is a little
one-sided, which can create imbalance in the body. Pilates helps to balance out the body against the forces of the swing.
It helps to create less torque in the spine because you learn to swing from your center and not from your limbs." Mediate's
wife, Linda, also has had success with Pilates. She has overcome injuries suffered in three car accidents as well as giving
birth to three children: "I couldn't walk unless I put my hand on my back." She gives Pilates credit for major
improvements in her husband's game. "He used to avoid putt
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