What is Pilates?

A form of exercise designed by a German gymnast Joseph Pilates at the beginning of the 20th century during the time of the first World War. These exercises were specifically designed for war veterans, prisoners of war and those injured to regain their fitness.

At the time of its inception, these exercises were collectively called Contrology because they were an involvement of mind over muscle. A focal point for these exercises are the core postural muscles that help in balancing the body by giving support to the spine. They are governed by six principles: centring, concentration, control, precision, breathing, and flow.

The six principles

Centring

The focus is on the central part of the body - between the lower ribs and the pubic bone.

Concentration

When doing these exercises one needs to concentrate to the maximum to attain full benefits.

Control

The exercises involve complete muscular control.

Precision

Accuracy in the form of proper alignment is of utmost importance and has to be maintained throughout the Pilates workout.

Breath

Usage of breath is vital for proper results. It is important that the breathing technique be correct.

Flow

Fluidity of motion is characteristic of Pilates.

Advantages of Pilates

- The exercises can be done by just about anyone. There are exercises tailored to the need of any kind of individual

- The exercises do not involove that many repetitions (reps)

- All parts of the body are involved in an exercise, no part of your body is idle. Because of this all parts of the body get effectively worked.

- The exercises help in toning the body and make it look graceful.

- The exercises help in building flexibility.

- Since the focal point of the exercises is the central part of the body, that is abdomen, back and elbow floor, the chances of straining the neck, arms and legs is less. Pilates is excellent for those who want flat abs.

- Pilates helps improve posture owing to the emphasis on the core muscles of the body.

- Your energy levels are on the rise from the beginning of the exercise regimen.

- Provided your intake of calories is lesser than what you burn off, practice of Pilates is a very effective means of losing weight.

Equipment

Reformer

The most popular of Pilates equipment is the reformer. Designed by Pilates himself, the machinery that comes in metal or wood helps develop good alignment, core strength and stability.

Magic circle

A 13-inch diameter ring also a creation of Pilates is made of flexible metal or rubber and can by used to find out which muscles are being deployed and which muscles aren’t. To a minor extent, the circle is used as a means of providing resistance.

Pilates fitness balls

Unlike the reformers and the magic circles, these fitness balls are not a creation of Joseph Pilates, but nevertheless have become popular in all forms of exercise and not just in Pilates. They are 55-75 cm in diameter. They are great to use to exercise your core muscles by either trying to sit on them or recline on them, and are used in many Pilates exercises.

Toning balls

They are colourful balls and come in various weights and colours and like fitness balls these small ones are also used by many Pilates practitioners for toning muscles.

Exercise bands

There are two kinds - ribbon bands and tube bands - and these are used for stretch and strength exercises.

Foam body rollers

Light rollers that are used as an aid in Pilates exercises that also double up as massagers and are great to relax on.

Pilates trivia

- As a child, Joseph Pilates was always sick and took on the learning of various exercises to improve his health. He also watched the gaits of animals. So perservering was he that he was fully fit by his teen years and posed as a model for anatomical charts.

- Joseph Pilates has authored two books on Pilates - Return to Life through Contrology (written in 1928) and Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education (written in 1934).

- A combination of Pilates and Yoga works great for your body without giving you an overly-muscular look.

- In the early days, Joseph Pilates designed Pilates equipment using old beds and springs.

- Pilates is great for pregnant women.

Famous names who practice Pilates

Madonna, Kate Winslet, Sandra Bullock, Jennifer Love Hewitt, Martina Navratilova, David Beckham, Uma Thurman, Sigourney Weaver, Tiger Woods, Jennifer Aniston, Drew Barrymore, Julia Roberts, Melanie Griffith, Sharon Stone, Jodie Foster, Hillary Swank, Hugh Grant, Gwyneth Paltrow, Susan Sarandon.

Source: India Syndicate

A crucial element in apples is pectin, a soluble fibre that helps lower cholesterol, bind toxic metals such as mercury and lead, and excrete them out of the body. Cooked apples help relieve diarrhoea, dysentery and colitis. One large apple a day has been shown to reduce serum cholesterol levels by eight to 11 per cent. Pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and helps manage diabetes. Pectin’s gelling property helps in making apple jams and jellies.

Apples and apple juice are rich in phytochemicals (plant chemicals) including flavanoids and polyphenols. Polyphenols such as tannins (tannic acid) are potent enemies of viruses like the herpes simplex virus that causes blisters on the skin and sores around the mouth or genitals. Tannins have anti-oxidant properties, which help in cancer prevention. A recent study reported that the risk of colorectal cancer was reduced by about 50 per cent on intake of more than one apple a day. Tannins are also astringent, which may be why cooked apples help in diarrheoa management.

Quercetin, a flavanoid present in high concentration in apples, has anti-inflammatory, anti-oxidant, anti-diabetic, cholesterol-lowering and anti-cancer properties. A recent study reported that combined apple pectins and polyphenols lowered cholesterol and triglycerides by a much greater extent than either apple pectin or polyphenols.

Two polyphenols — phloridzin and phloretin xyloglucoside — in apples have, till date, not been found in any other fruit. Not only are apples exceptionally rich in phenols, they also have the highest concentration of “free phenols”, which means they are more available for absorption into the blood stream. The antioxidant capacity of one apple is equivalent to about 1,500 mg of vitamin C (although one apple has only about five mg of vitamin C).

Apple peels have more antioxidant compounds, especially polyphenols and vitamin C, than the flesh. A peel provides two to six times (depending on the variety) more phenolic compounds than the flesh, and about two to three times more flavanoids.

It has also been reported that people with the highest consumption of apples had a lower risk of thrombotic stoke compared to the ones with the lowest consumption. Apple consumption has been inversely linked with asthma and has also been positively associated with pulmonary health.

Apart from being rich in nutrients, they are also a great bonus for weight watchers and diabetics. With a low glycemic index (which means the carbohydrates break down slowly and release glucose gradually into the blood), apples dampen appetite, keep you going for longer, are low in calories and help maintain blood sugar levels.

Apple cider vinegar, made by fermenting apple juice, has been used by naturopaths for curing hyper acidity, asthma, arthritis, sinustis and improving absorption of nutrients like calcium.

Malic and tartaric acid present in the apple regulate stomach acidity and help in digestion of protein and fat. Concentration of malic acid in apples is especially high, which accounts for it often being called “apple acid.” Because of its role in cellular energy production, malic acid may help individuals suffering from chronic fatigue and fibromyalgia (muscle and connective tissue pain).

No doubt, apples with their high antioxidant properties, fibre content, low glycemic index and hytochemicals, have been recognised as superfoods.

Source: Ishi Khosla/Indian Express

It helps in preventing damage by free radicals which might other wise lead to some forms of cancer, heart disease, cataract and premature ageing. Eating papaya can also help prevent blindness caused by a deficiency in vitamin A. (This is the most common cause of blindness in India.) However, if eaten in excess, it can cause the yellowing of palms and skin known as carotenemia. Raw papaya contains no beta- carotene. Half a medium-sized fruit will provide an adult’s daily requirement of vitamin C as well as supply small amounts of calcium and iron. Raw papaya contains large amounts of vitamin C.

The fruit is also known to have laxative properties because of its mucilageneous fibre. Contrary to popular belief, pregnant women need not avoid papaya for the fear of miscarriages. Rather it is a unique, wholesome and easily digestible fruit. What’s more is that papaya is an excellent choice for those suffering from digestive ailments, dyspeptic patients and convalescing individuals. Being low on calories, high on fibre and water content, as well as high on nutrition, it makes for wholesome eating with high satiety for weight watchers.

Raw papaya is a rich source of papain which is plant pepsin (an enzyme produced in animals to digest protein). Papain is capable of digesting protein in acid, alkaline or neutral mediums while animal pepsin requires an acidic medium. Because of this property, raw papaya is used to tenderise meats and is widely used by the food industry as a tenderiser. In some preliminary research, patients with coeliac disease, who could not digest wheat protein (gluten), have had benefits when treated with papain. However, many more clinical trials would be needed to justify its use in coeliac disease.

Papain also exhibits pain relieving properties, and the US Food and Drug Administration (FDA) has approved its medical use in spinal injections in order to ease the discomfort of slipped discs. Juice of green, raw papaya is also used externally to improve complexion and treat skin blemishes. Some studies also suggest anti-candida effects (fungal infection) and anti-bacterial effects. These may aid the treatment of a candida infection and in wound healing and ulcer treatment. A recent study published in Journal of Medicinal Food found that papain has anti-ulcer properties too. The papain extracts significantly reduced the ulcer index in the experimental model.

Scientists have found that the black seeds of papaya contain, in traces, a toxic substance called carpine. Carpine in large quantities is said to lower the pulse rate and depress the nervous system. The substance is found only in papaya seeds and that too in very small quantities. Fortunately though, the fleshy part of the fruit is completely free from this toxic substance.

Some varieties remain green when ripe, but most turn deep yellow or orange. When buying, choose uniformly yellow fruit with a delicate scent. Papaya is excellent when fresh, in fruit salads, smoothies or served with ice cream. Papaya is also enjoyable when finely chopped and served with chopped fresh chilies in a salsa dip.

Source: Ishi Khosla/Indian Express