In the comfort of your own home or gym
Group Mat Pilates and Pilates Sculpt classes (Pilates combined with toning & sculpting exercises) in your building’s gym or common entertainment space, or private one-on-one or small group (2-4 people) sessions in your home/apartment.
Private, in person, instruction is within NYC metro area.
Bands: color and resistance varies by brand. For women I recommend: light or medium, and for men: medium or next up...
Resistance bands: generally come with either hard plastic handles or foam covered handles. The foam covered are generally a little easier on your hands. Try to get tubing that also comes with a loop door anchor to secure the band in a door jam. With these, there are lots of potential exercises similar to cable machines in gyms.
Therabands: can be used instead of tubing with handles, they are not as versatile for attaching it to furniture or door jams and are harder to hold without the handles. However, Therabands are great for stretching and also good for travelling as they take up very very little space.
Yoga blocks: (if you need one) just use a standard one, the Brand doesnt really matter. As an alternative, you can use a rolled up towel or folded small pillow. Generally, I use these to intensify inner thigh work and help clients focus on "centering" contracting muscles in towards center/mid line of their body.
Resistance props can be purchased from Amazon.com or any good sporting store or pilates/yoga supply store.
www.power-systems.com (Vers-Tube)
www.power-systems.com (Thera-bands)
www.ballsnbands.com (BodySport Exercise Tubing)
www.ballsnbands.com (Dyna-band)
Did you know:
We naturally lose about 0.5 lbs of lean tissue, ie muscle, each year as we age. Numerous studies show that as little as several weeks of regular resistance training can result in 3lbs increase in muscle mass and up o 4 lbs reduction in fat in adults (Wescott et al., 2009, Campbell et al 1994, Pratley et al 1994 from ACE Personal Trainer Manual, 4th edition).
Try one of our upper or lower body Sculpting/Toning classes to start building your lean body mass.
Increasing your lean tissue mass (muscle) increases your resting metabolic rate, so you burn more calories during normal everyday activities and thus lose more weight. So toning and strengthening your muscles is a key component to successful healthy weight loss and maintenance.
As we age we tend to lose bone mass potentially leading to osteoporosis. Weight bearing activities such as strength training with resistance as well as aerobic exercise that involves repeated impact with the ground such as jogging can stimulate increases in bone mass and help prevent osteoporosis. (Note: If you are at risk for or have been diagnosed with osteoporosis, check with your physician before beginning any new exercise regimen.)
For more detail on Osteoporosis and Female Athlete, go to:
http://www.nasm.org/1/trainer_resources/The_Female_Athlete_and_Osteoporosis/
