Welcome to Part 3 of Explaining the Exercise Principles. In part one, I discussed the benefits of exercise, the amount of time needed to get results and the crucial element of training your brain for success. In part two I covered the areas of exercise{+} in my 30 Minutes to a New You program. How resistance training will work for you, the fun that can be had from aerobic exercise and the necessity for stretching before and after your daily workout.
In Part 3 we will discuss your core and the importance of adequate rest on the female body. Understanding your core is the foundation to Pilates techniques, which are incorporated in many of the exercises in the 30 Minutes to a New You program.
7. Your core is the center of your strength.
Do you long for a flat, firm stomach? By focusing on and strengthening your core, you can develop a sleeker, stronger physique like that of a dancer. My 30 Minutes To A New You program incorporates basic Pilates techniques in all exercises by maintaining focus on the core while exercising all other parts of the body.
So, just where is our core? The major core muscles are found in the belly and mid and lower back. They are appropriately called the core because they are literally in the center of the body.
Whether reaching across a table to clear the dishes, stretching to reach the upper shelf of a bookcase, or bending down to pick up a child, you utilize very small muscles in the body to keep yourself steady. Even the act of walking relies on core strength to stay upright.
Certainly the large muscles of the legs are working hard to propel your body forward, however the large muscles would not be able to do their job if not for those small muscles found throughout your torso, between your shoulders and your hips.
Pilates is a system of precise movements that strengthen your core to give you a firm, smooth, flattering, effect that will make you look 5 to 10 pounds thinner.
Pilates also helps to strengthen your back to encourage better posture. You can engage your core at anytime. The more it is engaged the stronger it will become. When you mentally engage your core muscles, they tighten and pull inward. That’s why Pilates is referred to as a total mind and body connection.
Many of my exercises are Pilates specific. Once you begin doing these on a regular basis, you’ll notice an improvement in your balance, coordination, flexibility, joint mobility and overall body strength.
The beautiful bonus that Pilates offers is the transformation of your body. Slim, sleek and sexy will illustrate the way that you look. Lithe and agile will describe the way that you move about. It’s no wonder that dancer’s have kept this secret to themselves for all of these years.
8. Rest and rejuvenation are crucial.
Getting your beauty sleep is not just a phrase. When a woman doesn’t get enough rest, it shows in her face. Inadequate sleep wreaks havoc on the complexion.
But more importantly, women more so than men, who don’t get enough rest, are at a greater risk of getting heart disease and diabetes. Females need far more sleep than males, yet the average woman gets only six to seven hours of rest each night.
A woman’s body requires rest. Rest and sleep provide an opportunity for the body to cleanse, repair, and rejuvenate on a deep cellular level.
Women’s roles as caregivers cause them to sleep less than men. As a rule, women tend to worry about finances and family relationships before falling off to sleep. This may cause you to sleep irregularly and wake up in the middle of the night.
It may surprise you to know that women are actually grumpier than men when they don’t get enough sleep. Indulge yourself in a good night’s sleep for the physical and mental health of you and your family.
Doctors have revealed that a good night’s sleep plays a big part in weight control. According to experts, there is a critical link between sleep deprivation and obesity. Americans are sleeping less than ever and are getting bigger than ever.
Take a warm bath or shower each night. Massage your body with lotion or take turns with your partner. This will help to relax you.
Make your sleeping environment as quiet and peaceful as possible. Limit the use of nightlights, clocks with lights, or outside lighting. These intruders of the night tend to cause disrupted sleep.
Stop eating for at least two hours before going to bed. This way your body’s energy can be used for healing and rejuvenation rather than digestion.
Avoid caffeine and sugar in the hours before you retire. Both of these stimulate the body and cause your heart, kidneys and lungs to work harder to process them. Even if a sweet treat helps you fall asleep, that sleep may be disrupted as your body works hard to digest the sugar.
Refrain from any stressful mental activity in the hours right before bedtime. Many times women, especially find it hard to fall asleep because they are worried about financial problems. Yet few men allow these worries to keep them awake. Try to relax at bedtime with a good book, some soothing music, enjoyable conversation or meditation instead.
Waking up in a pleasant way is just as important as getting a good night’s sleep. Instead of leaping out of bed prompted by the blaring sound of an alarm, change your wake up call to pleasant music or a soothing chime. Take a few minutes to stretch and breathe deeply. You’ve been blessed with another day to empower the beauty in you!
If you continue to have problems falling asleep or staying asleep, talk to your physician. If the problem persists, he or she may suggest a sleep study that can be performed at the hospital or sleep center. Medical sleep specialists observe your sleep and can better determine what is keeping you awake at night.
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