Welcome to the first newsletter of 2014 . We hope you have enjoyed your break. Hopefully you will feel very refreshed and ready to get straight back into your Pilates. The start of the year is quite messy with a lot of public holidays happening so I will begin by clarifying exactly when classes will happen.
We start back on Monday January 13th with a limited timetable for one week which is quite straight forward.
If you normally do a class with Val or Carla, your class is unchanged.
Monday 13th, Wednesday 15th and Friday 17th, all classes as normal.
Tuesday 14th, only the 4.30 pm class will run.
Thursday 16th only the 5.30 pm class will run.
The week beginning Monday January 20th, all classes are back to normal.
Monday January 27th is a public holiday so the studio will be closed.
Thursday February 6th is Waitangi Day and the studio will be closed.
Then we will have a long time of regular weeks and no breaks.
Towards the end of last year, I gave a lot of advice on how to release and massage tight muscles using foam rollers. This was mainly for people experiencing hip and thigh pain mostly associated with running and some of you have had to give up running to allow the hip area to heal. I know from personal experience how hard it is mentally to give up running and it has driven me to do a lot of research into walking instead.
Walking is a great form of exercise, it doesn't cost anything except in buying a good pair of shoes and up here in Whangarei , it is a safe and beautiful way to take exercise. It is brimming with health benefits but needs to have some key elements to be truly effective.
The speed you walk at determines how much fitness benefit you get. You need to be walking at 100 steps per minute, 3000 steps in 30 minutes and this should be at least 5 days a week.
Any climbing you add to this increases your calorie burning without increasing the load on your joints (coming back down is more load on the knees though! ) Remember that some joint loading is healthy.
The use of a weighted vest will further increase energy expenditure and can be from 10 to 20 percent of your body weight. Carrying an evenly weighted back pack can achieve this but you should not be using hand or ankle weights.
You can always use a treadmill if it's too wet or too hot but this is the time of year it is great to be outdoors and there are some really good walk/ run programmes coming up too.
As I recommend some form of cardio exercise to support your Pilates, walking is by far the easiest to do.
We start back on Monday January 13th with a limited timetable for one week which is quite straight forward.
If you normally do a class with Val or Carla, your class is unchanged.
Monday 13th, Wednesday 15th and Friday 17th, all classes as normal.
Tuesday 14th, only the 4.30 pm class will run.
Thursday 16th only the 5.30 pm class will run.
The week beginning Monday January 20th, all classes are back to normal.
Monday January 27th is a public holiday so the studio will be closed.
Thursday February 6th is Waitangi Day and the studio will be closed.
Then we will have a long time of regular weeks and no breaks.
Towards the end of last year, I gave a lot of advice on how to release and massage tight muscles using foam rollers. This was mainly for people experiencing hip and thigh pain mostly associated with running and some of you have had to give up running to allow the hip area to heal. I know from personal experience how hard it is mentally to give up running and it has driven me to do a lot of research into walking instead.
Walking is a great form of exercise, it doesn't cost anything except in buying a good pair of shoes and up here in Whangarei , it is a safe and beautiful way to take exercise. It is brimming with health benefits but needs to have some key elements to be truly effective.
The speed you walk at determines how much fitness benefit you get. You need to be walking at 100 steps per minute, 3000 steps in 30 minutes and this should be at least 5 days a week.
Any climbing you add to this increases your calorie burning without increasing the load on your joints (coming back down is more load on the knees though! ) Remember that some joint loading is healthy.
The use of a weighted vest will further increase energy expenditure and can be from 10 to 20 percent of your body weight. Carrying an evenly weighted back pack can achieve this but you should not be using hand or ankle weights.
You can always use a treadmill if it's too wet or too hot but this is the time of year it is great to be outdoors and there are some really good walk/ run programmes coming up too.
As I recommend some form of cardio exercise to support your Pilates, walking is by far the easiest to do.
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