Long, Strong Muscles

One of the big keys to the success of Pilates exercise is the eccentric contraction. There are three kinds of muscle contractions: eccentric, concentric, and isometric (the muscle is held in a static contraction). In Pilates, there is more emphasis on the eccentric contraction than one finds in most exercise systems. It is the eccentric contraction that accounts for long, strong muscles.

In an eccentric contraction a muscle lengthens as it resists a force. Contrast that image with what we usually think of as a muscle contraction, the concentric contraction, where a muscle shortens as it overcomes a weight or force. It is shortening muscle that gives a more contracted or bulky look to the muscles.

Think of the exercise band - if you stand on it to fix the middle, and pull the two ends up -  that part is a concentric contraction for the biceps. When you resist the pull of the band as you let it down slowly, that is the eccentric contraction for the bicep.   Eccentric contractions are very challenging for the muscles and do a good job of stressing the muscles. It is the eccentric contraction that puts the strength in our length. What I mean is that eccentric contractions are the subject of a lot of study because it is thought that muscle strengthening might be greatest with exercises that include eccentric contraction. Because of the higher level of tensile stress that eccentric contractions create, eccentric contractions are associated with muscle soreness, and injuries like strains and tears. However, this is rarely an issue where control is emphasized, and we don't overload the muscles.

Finally, no discussion of Pilates and the eccentric contraction would be complete without mentioning the role of the mind and intention. In Pilates, we actively intend length in our movement. Of course we set the stage for that with the right exercise instructions, alignment, and equipment. But ultimately Pilates moves are meant to be practiced with an attentive mind. When the mind is focused on length, all the subtle core moves that help create successful, and careful, eccentric contractions can take place.

10 Things to Stop Doing if you Want to Walk Off Weight

It's spring time and we're all happy to get outdoors and enjoy the warmer temperatures and longer days.  If you want to use walking to lose weight, you need to take several positive steps -- about 10,000 positive steps per day! But in addition to doing the positive here are 10 things to stop doing.

1.  Stop Finding Excuses to Not Walk or Exercise 

You don't burn calories during the exercise you don't do. There are a million excuses for why you can skip your walking or exercise on any given day. If you plan to walk off weight, you must conquer those reasons why you didn't get in your walking steps. Every. Single. Day. Here are the most common excuses to skip exercise. Keep an exercise log so you can be honest with yourself about how much exercise you actually got during the past week.

 

2.  Stop Thinking You Burn More Calories Than You Really Do 

Brisk walking is an excellent fat-burning activity. But you need a reality check about how many additional calories you are burning. An hour of brisk walking will make your body dip into its fat reserves for energy. But it is very easy to over-replenish those calories with a post-workout snack. A typical full-size energy bar is 300 calories, or about your expected calorie burn for a one hour walk. Don't use your walking workouts to justify eating more calories.

 

3. Stop Forgetting to Wear a Pedometer 

Nothing beats a pedometer as a reality check on how much you actually are moving throughout the day. For weight loss, first see how many steps you walk in a typical day. Then set a goal of 2,000 more steps per day than that average number. Check your pedometer frequently during the day to stay on target and look for opportunities to get in more steps. As you are able to achieve more steps consistently, increase your target goal by another 2,000 steps per day. Work your way up to 10,000 steps most days of the week.

 

4. Stop Thinking Breathing Harder and Sweating is

A good brisk walking workout will result in you breathing harder than usual. That is a good sign that you are getting into the fat-burning heart rate zone. Warm up at an easy pace, and then walk at a brisk pace for 30 to 60 minutes to get your body to burn some of the fat you want to lose.

5. Stop Doing the Same Walking Workout Every Day 

If your walking workouts are always on the same route, at the same pace, or with the same treadmill workout -- switch it up. Fast days, easy days, interval days, long slow days -- each has its own benefits. Change up your walking workouts to get your body to build muscle and burn calories.

6. Stop Assuming You Know How Much You Really Eat 

To lose weight, you need to be honest with yourself about how much you really eat. The best way to do that is by recording everything you eat for several days (check out an earlier blog post for an excellent site to record what you eat and your activity levels - Dietitians of Canada), and looking for ways to change your eating habits.

7. Stop Eating Like You Just Walked a Marathon

Walking expert Rob Sweetgall often joked that too many walkers walk for 10K and eat for a marathon. You may fall into this trap with justifying adding french fries to your lunch or having a full-fat sweetened latte after your walk. If you walk with a partner or walking group, you might fall into social eating habits that encourage eating too much before, during, or after your walk. Know your basic calories-per-day metabolic rate and how many calories you burn while walking.  Save the blow-out for after you actually walk a full marathon!

 

8. Stop Drinking Calories

How many calories are in the pops, fruit juices, coffee drinks and sports drinks that you drink each day? Can you get used to drinking water and black coffee instead? You need water during walking workouts of 30 minutes or more, and you probably need electrolyte (salt) replacement if you are sweating and walking for over 60 minutes. But you don't need to drink extra calories.

 

9. Stop Avoiding Hills and Stairs 

Adding bursts of intensity to your walking workout can help build your fitness and get your heart rate up. Hills and stairs are the easiest way to add these into your workout. You might even want to add a detour that specifically includes a hill climb or climbing stairs. On the treadmill, switch it up with hill intervals.

 

10. Stop Sitting Still 

If you get in your walking workouts most days of the week, but you sit for most of the day at work or school, you may still have a slower metabolism and increased health risks. Find ways to break up sitting time with bouts of standing, pacing, or walking. This is one way to get to 10,000 steps per day. Every bit of movement and standing burns more calories than sitting still. This can add up to burning hundreds more calories per day.