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Pilates might sound intimidating but it isn’t just for fitness enthusiasts. It’s actually a good way to build core muscle strength for you to have better posture, to have a good balance and to be more flexible.

I always wondered what it’s like to do Pilates and that is when I tried for a beginner’s class. If you’re considering trying out, I will share with you what you need to know before you go to the gym.

What is Pilates?

This exercise was created by Joseph Pilates in the 1920s. It has been used as a method of exercise focused on developing more endurance when it comes to movements, muscular strength and low impact flexibility. This fitness program is directed towards muscle balance, proper posture and core strength.

I usually do Pilates to help me train for sports and to improve my physical state. A routine is typically done to promote muscle control, endurance and core strength as well as stability. It also includes performing exercises that are focused on proper posture, different movement patterns and a more flexible balance.

Are there beginner Pilates classes?

I think a lot of people think about Pilates as a means of fitness for professional dancers or athletes. This has been a common misconception about this fitness program.

Although it was first adopted by dancers and sports enthusiasts, they aren’t the only ones who can actually perform Pilates and can benefit from it due to its strength focused training. 

Another mistake that most people think about Pilates is that this fitness routine needs specialized equipment that is expensive. Personally, I think you don’t need equipment to be able to do Pilates. However, if you’ve seen a Reformer, some perform routines using it.

On the other hand, you have to understand that a lot of exercises can actually be done on the floor with a mat. So, needless to say there are a lot of Pilates beginner classes that you can actually take.

Benefits of doing Pilates

There are a number of benefits that you can do by practicing Pilates regularly. This includes improving your core strength and becoming more stable.

You can also improve your posture and balance as well as your flexibility. You can also prevent and treat recurrent back pains and I can personally attest to that.

How many times does a beginner have to do Pilates?

I recommend beginners to try Pilates at least two times a week. However, some people find it to be more effective if it is done three times a week. On the other hand, you can also do it daily as movements can be modified to avoid overdoing it.

Can everyone do Pilates?

Starting a new fitness program including Pilates can be done by everybody. However, if you’re older and you have not done any exercises recently it will be a good idea if you check with your doctor first especially when you have health problems.

I think this will be a good idea to ensure that you are physically fit to carry out routines. It is also the same with pregnant women. To avoid any complications, you have to ask your healthcare providers first before starting Pilates routines.

Pilates routines can actually be modified to accommodate the needs of every person. If you’re just beginning, you can start slow and gradually increase your workout intensity.

Don’t forget to tell your instructor if you have had any injuries in the past. I always tell previous injuries so that I can get better assistance or my movements can be modified.

As it is very important to maintain correct posture so that you can get more benefits, an experienced Pilates instructor will always be a great help for beginners.

Is Pilates a total fitness program?

Healthy adults can include different aerobic exercises to boost body strength. Try fitness programs at least 150 minutes of moderate activities.

You can also do weekly vigorous aerobic activities that would last up to 75 minutes. Routines can also be combined including vigorous and moderate activities. I recommend doing this throughout the week.

Don’t forget to train at least two times a week focused on all major muscle groups. Pilates can be a good workout that is focused on strength training but it isn’t an aerobic exercise. That is why I recommend that you also do brisk walking, biking, swimming or even running. You can visit this page for more information.

When I first saw these tiny exercise bikes a few years back, I doubted whether they are as effective as traditional exercise bikes. I’ve met a lot of people who share the same apprehension about such machines.

True, they are very portable, but are they any good when it comes to cardiovascular fitness and muscle toning?

To answer my own curiosity, I had to embark on a mission to find out whether quality mini exercise bikes are worth every dollar you spend on them. I’m pretty sure you’re also anxious to know what I’ve learned.

It Can “Help” in Losing Weight

Don’t get the impression that a mini exercise bike is the ONLY solution to your weight issues. We have to understand that weight loss can only occur if there is more calorie expenditure than calorie intake.

In other words, burning more energy than the energy that you take in the form of food will lead to a net loss of weight.

Since exercise machines work to increase energy expenditure, we have to look at how well a mini exercise bike can burn calories within a given period of time.

When I was doing the treadmills, I was burning around 250 calories every 30 minutes. I was doing an easy 8 KPH pace. But if I bumped the pace to 15 KPH, I can burn about 370 calories in half an hour.

On the stationary bike, I was able to burn about 150 calories in 30 minutes, doing very light pedalling. When I increased my pedalling as if I a dog was running after me, my calorie burn registered 310 calories in 30 minutes.

I tried the same with the mini exercise bike. I pedalled hard for half an hour and managed to burn 200 calories.

The figures may not look stellar. However, I would like to point out that I was also working on my desk while I was pedalling on the mini exercise bike. I couldn’t do that on either the treadmill or the stationary bike.

Can a mini exercise bike help you lose weight? Sure. However, do not expect it to give you the kind of results that you can get from other exercise machines.

On a more positive note, however, you could be working and losing weight at the same time.

It Can Help in Toning the Muscles

When it comes to toning the muscles, a mini exercise bike can also be helpful. There are two ways this device can help.

The traditional way is to pedal it to work your quadriceps, hamstrings, and calves as well as a few other muscles of the legs. You can also pedal it backwards, allowing you to target other muscle groups.

There is another way you can use the mini exercise bike to tone your muscles.

I found out that placing it on the desk and pedalling it using my hands can help tone the muscles of my arms. Of course, my suggestion is to not do this when you’re in the office.

Here’s the thing. While the device can help tone muscles, don’t expect it to give you the results in a short span of time. So, if you’re thinking of training for the Ironman competition, then this is not the machine for you.

Should You Get a Mini Exercise Bike?

Overall, a mini exercise bike can help you in losing weight and in toning muscles. However, don’t expect the results to be spectacular.

Should you get it then? Everything depends on your fitness goals and the amount of time that you can commit to exercising. If you want robust gains, then this machine isn’t for you.

If you barely have time to go to the gym and don’t mind getting modest results, the mini exercise bike is worth it.

I am already in my late 40s but I am still very active in socio-civic and community outreach activities. Doing charity work and helping the needy have become a part of my being. It’s something I won’t stop doing as long as I am alive. However, my body is telling me that I should stop or take long breaks. During the last few months, I have been suffering from minor muscle and joint pains. Usually, I feel pain on my lower back and knees. But then, whenever I see the happy grateful faces of the people I help, I say to myself that body pains should not be a hindrance to my calling and basically my life. Instead of stopping from doing what I love the most, I looked for ways that can effectively ease away the pain in my muscles and bones.

I remember I had a conversation with one of my colleagues about massages and physical therapy or physiotherapy. During our conversation, she told me that she was suffering from pains in her thighs and legs due to long walks. She was also enduring pains in her hips, which pushed her to decisively take actions and look for a treatment that is not costly. She tried physiotherapy in one of the most reputable clinics in Werribee. My colleague found out about the clinic online because she had no time visiting at least three physiotherapy clinics. She stumbled upon wyndhamrehab.com.au and was impressed with the website’s design, layout and content.  

After remembering that conversation and the website, I went to my laptop and searched about the clinic. On the website, I learned about the different services that include physio, massage, podiatry, manual therapy, Pilates, psychology, exercise, foot care, and dietary advice. I like the fact that the clinic is comprised of various types of healthcare professionals who are all highly experienced in their respective fields. I searched for their opening hours and was happy when I found out that they are open until eight o’clock in the evening during weekdays. They are also open during Saturdays.

Most of the time, my Saturdays are blocked because it is usually one of the days that our outreach and socio-civic activities are scheduled. So, I contacted the clinic through the telephone number posted on their website. I had my appointment scheduled on a Wednesday. But before I finalized my appointment, I checked first whether or not they have a female physiotherapist. Luckily, they have one who is just a young and starting professional member of the team.

While waiting for the day of my appointment, I tried to know more about physiotherapy. I am thankful that the website also has content about the therapy. I learned that every type of patient according to his or her injury or condition can have a treatment that will lead to complete recovery. Whether the injury is chronic or acute, there is an appropriate physiotherapist from the clinic that can provide any patient with quality treatment. I was amazed that the treatment will depend on the patient’s condition or severity of injury. This means that I will have a treatment that is different from others because I have a different condition. I like the fact that the physiotherapists are well-informed and have a deep understanding when it comes to the human body’s anatomy, biomechanics and physiology. I find it reliable and worthy of trust that every physiotherapist has their own specific experience and knowledge that they use to tailor a recovery program that is also very specific to the patient’s needs.   

I got further interest on the conditions that a physiotherapy treatment can help improve. I learned that the treatment can address problems or injuries such as sports injuries, post-surgical rehabilitation, injuries that are related to motor vehicle accident, back and neck pain, headache and spinal management, balance problems, and workplace injuries, occupational rehabilitation, arthritis and joint pains.

On the day of my appointment, I was very excited because recovery from the muscle and joint pains I feel mean more years of doing work that greatly helps other people. In the clinic, the physiotherapist assigned to me immediately greeted me and asked about my basic information. After that, she proceeded with questions about my condition. She wanted to know about the things I do that led to the muscle and joint pains I am now suffering from. She was very kind, calm and very attentive to everything I said. She performed some type of therapy or massage on my affected muscles and joints. After that, she talked about me the possible recovery program that I should follow. Of course, the program includes a schedule of visits to the clinic and the type of treatment that will be performed on me.

I left the clinic feeling rejuvenated and very optimistic.

There is a lot of people who find it difficult to have the recommended hours of restful sleep. The problem is not about staying asleep, but with initiating sleep. This condition is clinically called as insomnia. The good news is that there are plenty of natural ways that can help alleviate this condition. For example, essential health foods in Borgonia can replace over the counter drugs. Medications, even when prescribed, still have side- effects that can be harmful to a person. Sleep medications are also known to potentially become addictive, which becomes a problem for people who struggle with drug dependence.

Insomnia is considered as a disabling medical condition. Because the body receives less sleep, it is not revitalized enough to function at its optimum state. Insufficient sleep contributes to an imperfect health, and will cause future health problems. This should be the reason why combating it is a must. You must understand that there are a lot of reasons why insomnia develops.  A variety of causative factors of insomnia were already identified and some of these include environmental factors, emotional disorders, physical imbalances, and genetic components among others. Neurotransmitter imbalance, particularly with the serotonin levels, is said to aggravate sleep disorders like insomnia.

Holistic Insomnia Treatment

Because the cause greatly varies from person to person, a holistic approach is needed to treat the condition. It is advised to learn first about non- medical treatments for insomnia. Not only do they cost almost nothing, they are effective and will have lasting results. An example of an unconventional insomnia solution is by improving home décor. As discussed in www.armanes .com, there are top health benefits that plants would give to the body. Going green with a decorating project can, in fact, reduce stress, induce a relaxed vibe, and make your home more tranquil. This means giving you the best environment to sleep in.

The bed also needs to be revamped to perfection. It should complement with the level of comfort that the body demands in order to get an elusive sleep. The softness or firmness of a mattress, uncomfortable pillows, and worn- out bed can impede with having a comfortable sleep. Combined with Osteopathic Manipulative Therapy, a patient will undergo a life- changing session that involves manipulation of the spine, joints, and tissues to relieve all sorts of pain and discomfort. Much attention is given to the choice of mattress and pillows because they do become a source of disturbance when they are either too soft or stiff for comfort.

Bedroom implements like a sound machine can produce soothing sounds that will help mask distracting ones can also be purchased. It is like a “white noise” generator wherein your thoughts are diverted from noises other than those emitted from the machine. You don’t even need a device for it. There are sound machine applications that can be installed on your smartphone that works just as well.

You may also try sleep- inducing herbs. Certain plants contain natural insomnia remedies. Chamomile is perhaps the most common herb for insomnia. Drinking chamomile tea at least 20 minutes before bedtime will soothe nerves and reduce restlessness. Another insomnia herb is hops. It is a natural sedative and has the same relaxing effect as chamomile. Lavender oil is great as soothing massage oil that does not only induce sleep but also lessens nighttime walking tendencies. Other known insomnia herbs are wild lettuce, California poppy, kava kava, and St. John’s wort. Herbal formulas like tea and bath oil can be made using these herbs to make use of its calming effects.

Other Means of Inducing Sleep

Caffeine from soft drinks and coffee is known as one of the culprits of insomnia. Eliminating it from the diet could be beneficial if you find trouble sleeping. Some over the counter drugs can also keep you awake for hours. Always ask the doctor about the prescription or make it a habit to read labels to avoid taking something that will cause sleep deprivation.

Afternoon slowdowns can also be one reason of developing insomnia. If you find yourself feeling down as the day wears off, you may need to engage with regular exercise to help keep your body up and running the whole day. Keep the blood pumping by being constantly on the move instead of slumping down. Avoid taking sugary snacks that declines your energy after a quick spike. Instead, healthier options like fresh fruits will satisfy sweet cravings and will help with sustaining energy as you feel sluggish in the afternoon.

These natural insomnia cures are guaranteed to help. They would provide relief and will ultimately make you cope against this sleeping disorder. It is unfortunate that you have to go through this type of sleeping problem, but having these natural remedies will surely make you earn that well- deserved sleep after a very long day. 

For more informational topics such as this, click here to read new interesting articles on health and wellness.

Is a sip of hot coffee or taste of ice cream causing you pain in your teeth? Do you wince occasionally when you brush or floss your teeth? These are signs that you have sensitive teeth. It is pretty obvious that having sensitive teeth prevents you from certain activities such as eating, drinking, brushing and flossing. Yet these are all part of life’s daily routine. Since sensitive teeth can be a great hassle to life, it is but proper to visit a dentist from the onset.

Why should you see a dentist?

Basically, dentists have gone through extensive education and years of experience concentrated on the anatomy and physiology of the oral cavity as well as the treatment needed for problems. Hence, they can identify or rule out the cause of the problem accurately. In the case of sensitive teeth, the dentist would recommend the exact solution depending on the circumstances seen.

What are the possible causes of sensitive teeth?

Tooth Decay (Cavities)

Tooth decay is a common problem which occurs to individuals who practice very poor oral hygiene. Acid coming from food products is the major cause of tooth decay. This chemical dissolves the outer layer of the teeth allowing it to wear and become thinner over time. Apart from this, the growth of bacteria inside the mouth also contributes to the existence of tooth decay.  Technically, this is termed as dental caries or dental decay.

Fractured teeth

Fractured tooth is also known as chipped tooth, cracked tooth or broken tooth. This usually occurs when you have bitten on something hard such as candy or ice. Fractured teeth can also be caused by accidents like using the teeth as tool. For example, opening a bottle of soda or removing a staple wire. Fractured teeth hurt because when the white enamel and hard layers called dentin chip off, the nerves and blood vessels found inside the pulp easily respond to hot and cold temperatures. And this what causes pain.

Worn fillings

Dental filling is done to address the issues of tooth decay and fractured tooth. When the filling gets worn out, bacteria enter the inner layer of the tooth allowing it to become more sensitive to different food products with varying temperatures.

Gum disease

Gum disease encompasses two gum problems: gingivitis and periodontitis. Gingivitis is caused by bacteria buildup, causing the gums to bleed due to inflammation. When not treated at an early stage, it leads to periodontitis which is the infection of the gums. Periodontitis causes sensitive teeth because the formation of pockets between the tooth and the gums exposes the root which then results to sensitivity to hot and cold food or drinks.

What do dentists recommend?

Depending on the cause of sensitive teeth, dentists recommend the following procedures:

Desensitising Toothpaste

Use desensitising toothpaste instead of the usual kind of toothpaste. This helps block the occurrence of pain caused by sensitive teeth.

Fluoride Application

Fluoride is the main component of all toothpastes as this is the best element used to strengthen the tooth and gums. In the case of sensitive teeth, dentist might apply fluoride in the most sensitive areas of the teeth. This is to reinforce the tooth enamel and at the same time reduce pain.

Desensitising or Bonding

For tooth roots that are exposed, the dentist applies bonding resin particularly on the root surfaces. Such treatment can be painful hence local anaesthetic might be administered.

Surgical Gum Graft

Should the tooth lose its gum tissue, a small portion of gum tissue is taken from a part of the mouth and then grafted on the affected area. This protects exposed roots and reduces sensitivity. Gum graft is a surgical method which requires anaesthetic application.

Root Canal

Root canal is the considered most successful technique and most effective treatment for sensitive teeth; however it can only be done in severe cases. Dentist performs procedure inside the tooth’s soft core called dental pulp.

To prevent the recurrence of sensitive teeth, your dentist might offer some effective methods such as these: brush your teeth twice or thrice a day with a fluoride toothpaste and a soft-bristled toothbrush, floss daily, avoid excessive brushing and flossing, avoid harsh or vigorous scrubbing, avoid highly abrasive toothpaste. When it comes to food and drinks, limit your intake of acidic products such as yogurt, wine, citrus fruits and carbonated drinks. Water or milk should be taken in order to balance the acid levels inside the mouth. Finally, practice regular visits to your dental clinic to ensure that excellent oral care is achieved.