At first glance, the Pilates Reformer might not look like a welcoming piece of exercise equipment – a throw back from much earlier times. A closer examination reveals that the Pilates Reformer is actually quite an elegant machine and something that has been well made for what it is designed to do.
So what does the Pilates Reformer do exactly? Perhaps the best thing to do is to explain some of the principals behind Pilates, so that you will better understand what the Reformer is trying to achieve.
The definition of Pilates is the balanced development of the deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back, which many fitness teachers might also refer to as core strength. Core strength looks beyond the superficial, and sometimes cosmetic, outer appearance, and looks at the power of the internal muscles.
This definition is further broken down into the following principals that govern Pilates – Centering, Concentration, Control, Precision, Breath, and Flow.
Centering refers to bringing the focus of the exercise to the centre of the body between the lower ribs and pubic bone. Energetically, Pilates exercises are sourced from this centre.
Concentration simply means bringing one’s full attention to the exercise and doing it with full commitment. As with any exercise, giving it your full attention will yield maximum benefit.
Every Pilates exercise must be done with complete muscular control. No body part is left to its own devices. This really goes hand in hand with the previous principal.
In Pilates, awareness is sustained throughout each movement. There is an appropriate placement and alignment relative to other body parts, and trajectory for each part of the body. Precision of movement is important.
Joseph Pilates emphasized using a very full breath in his exercises. Most Pilates exercises (as is common in a lot of exercise regimes) coordinate with the breath, and using the breath properly is an important part of Pilates exercise.
Fluidity, grace, and ease are goals applied to all Pilates exercises. A smooth technique is important to the most beneficial use of Pilates.
Pilates equipment, like the reformer, are very good mirrors of one’s flow and concentration as they tend to bang around and suddenly become quite “machine-like” if one loses control and flow. The Reformer provides finely tuned exercise resistance that allows one to work very precisely with alignment, core strength, and all of the Pilates exercise principles.
Written by Colleen Hopkins, Director of Fitness Operations
Filed under: Sports Talk by Michael Emmett
A year ago Canadians from coast to coast were celebrating 14 Gold Medals from their Canadian heroes, the greatest achievement in Winter Olympic history. Today, Canadians are celebrating a future Canadian tennis superstar who shocked the tennis world with an improbable victory in San Jose on Valentine’s eve.
Milos Raonic has emphatically made a statement to the members of the ATP World Tour with a straight sets win (7-6, 7-6) over Spanish lefty and world #9 Fernando Verdasco in the final at the SAP Open in Northern California.
In the post match trophy presentation Verdasco was asked what the difference in the match was and he said only one word – “SERVE”!!! Such a quick answer but he couldn’t have been more to the point.
Without question, Raonic has the best serve in the game – yes, even better than American John Isner – this serve is such a major weapon that a top 20 ranking seems not only possible but probable.
Consider his serving stats from Sunday’s final against Verdasco. And remember one thing – this is a 20 year kid who has never been on such a big stage. Nerves weren’t a factor at all – in fact, the exposure from the centre court spectators and the National TV audience across North America was a blessing for this mature athlete from Thornhill, Ontario. He thrived under pressure and came up with his best stuff when he needed it the most. It’s almost unbelievable that Raonic could remain so calm and deliver in every big moment like he’s been a tour veteran for years and years.
Against Verdasco, Raonic’s average first serve speed was 141 MPH per hour topping out at 147 MPH with a first set ace that almost put a hole in the back wall in the arena where the San Jose Sharks play hockey. Some of these serves were harder than any slap shot ever registered in rinks across the world. Perhaps even more impressive, is the fact that Raonic was able to put 69 percent of his first serves in the court – an unfathomable number considering the speed that the ball is travelling as it crosses the net. And then to top it off, when his first serve was in the court he was winning 88 percent of those points. No wonder Milos only faced one break point the entire match. Playing indoors on such a fast surface is almost unfair to the rest of the field when Raonic is serving this well.
Serving bullets is one thing – but to back it up with a lethal forehand is a combination that might be too much for many of his peers on the ATP tour. Raonic is definitely not a serve and volleyer but he is the next best thing – he is a SERVER and FOREHANDER!! So many of his scorching serves came back meekly over the net – Raonic who would have a tough time serve and volleying on a regular basis because the speed of his serve doesn’t give him time to advance to the net – only to be pounded away with a text book forehand that is the envy of players world-wide. But that doesn’t mean he’s shying away from the net either, with the score tied 4-4 in the second set and Raonic serving at 30-40, the lanky Canadian mustered up the courage to serve and volley and was successful on this huge momentum building point. It’s these kinds of situations that will make Raonic a top player if he can continue these tactics in the trickiest of moments.
At last year’s Rogers Cup in Toronto, I sat beside Milos in a Tennis Canada box as we were sitting through multiple rain delays waiting for the conclusion of Murray and Federer. I asked Milos when he was going to be out there in a big final – thinking to myself it would be many years before he played in a final of this magnitude – but he calmly said “ my turn will come I just have to be patient.” I am sure even Milos didn’t think his time would come 6 months later but after watching him last night – as most Canadian tennis fans did – I’m sure this is just the first of many, many tournament finals for the humble Canadian.
Other examples of composure in tight, breath-taking situations occurred throughout the match. The first was when Raonic was down 6-2 in the first set tie-break and went on to win 6 straight points to emphatically close out the set. But the shot of the match in my estimation came at 6-6 in the first set tie-break when Milos, after a lengthy rally, crushed a backhand cross court winner with so much pace that Verdasco looked like he was stuck in mud. The confidence Milos showed on this particular shot at such an important part of the match really registered with me that this guy is fearless and relentless!
And then he did it again! His backhand is generally regarded as one of his weaknesses, but facing a monster point early in the second set tie-break, down 1-2, he cracked another scorching cross court backhand winner that was so good even Verdasco seemed stunned. This was another dagger in the heart of the Verdasco who was the defending champion of this event. Verdasco, looked deflated and seemed to say with his body language – what can I do to beat this guy? Slamming his racquet into his foot and swearing in the direction of his entourage – Verdasco had the wind taken out of his sail with a near perfect performance from the young Canadian. When a player has a huge serve, a world class forehand, a fearless attitude, and a penetrating backhand that catches you off guard on gigantic points, in some circles he would be considered unbeatable.
And then again up 4-3 in the tie-break, Raonic hit a forehand down the line with so much racquet speed and so much confidence you wondered if he had been a superstar tennis player in a previous life – how could a kid who had never been in the spotlight before perform at such a high level? He showed no fear at any point in this match and he looked so at ease even at match point. After relinquishing 2 match points, Raonic needed one more big serve to close out the match and he got it with another 144MPH serve that left Verdasco screaming at the umpire because a fan yelled out just as he struck the ball. But let’s be honest – Verdasco couldn’t handle the serve all day – this was just another example of too much heat and not enough time for the overmatched Spaniard.
Raonic, who was born in Podgorica, Montenegro, and came to Canada as a young boy, will wake up on Valentine’s Day as the #59 ranked player in the world – a jump of almost a 100 places in the last 2 months. Along the way in the tournament, he also beat 4th seeded Xavier Malisse, James Blake and Richard Berankis. He did not have to play a semi-final match after Gael Monfils of France who pulled out with a left wrist problem. Milos went through the entire draw without dropping a set – scary considering it was only his 8th ATP event in his young career.
Ironically, Raonic will face Verdasco again this week in the ATP 250 event in Memphis. The draw was made a few days ago and Raonic, a wild card, will play the second seeded Verdasco on Wednesday in the first round. The Canadian will also be playing doubles with the top seed in the singles competition, Andy Roddick.
The last Canadian to win an ATP tournament title was Montreal’s Greg Rusedski in Seoul, South Korea, in 1995, just days before he chose to switch allegiances and represent England.
Raonic became the youngest winner on the ATP tour since 19 year old Marin Cilic won in 2008. This was a signature win for this rising star, today’s game is all about the serve and the forehand and Milos has mastered both of these shots – with a little work on his mobility and agility around the court, the first time winner will become the highest ranked Canadian of all time. Canadian tennis fans should be treated to some exciting moments in the future because the best young player in the world is a Canadian.
Filed under: Fitness
This amazing workout called Interval Training is a training method which alternates high intensity efforts with low intensity efforts. Adding just a couple sessions of interval training to your workouts each week is a sure way to boost your fitness level, accelerate fat loss and help you beat boredom.
Here are 5 good reasons to get Interval Training into your workout routine.
1. Interval Training burns more calories. Most of us exercise at a continuous intensity during our cardio workouts. This is called “continuous training.” While continuous training is the most common way to exercise and still offers ample benefits, such as burning calories, “Interval training burns calories quicker. If you’re doing interval training for 20 minutes you can burn as many calories as you would in 40 minutes, of steady-state training.
2. Interval Training burns more Body fat. Doing short bursts of higher-intensity exercise, will encourage your body to burn body fat as fuel. Some studies show that even when the workout is over, your post calorie burn can reach as high as 36%. This means metabolism remains elevated.
3. Interval Training works for all fitness levels. According to the American Council on Exercise, everyone from beginner exercisers to elite athletes can perform and benefit from interval training. Intervals can improve your cardiovascular fitness level by as much as 13%. Beginners, who are using interval training in their program for the first time should work their way up slowly. Progress from a brisk walk to a moderate jog. For intermediate exercisers; go from a moderate jog to a fast run approx 75% of your running effort. The more advanced athlete should continue at a moderate running pace, and increase their intensity by holding a fast pace on an incline. An example; Hold each interval for 1:30-2:00 minutes. Rest for 1:00min between the working set, then repeat.
4. Interval Training works for the tortoise and the hare. Interval training is a great way to change up your workout routine. Some days may you feel like running the 6 minute mile or just want to take easy. Interval training is a great alternative for both scenarios. I turn to interval training because it will always keep my routine fresh. Any combination of exercises can be used such as: walking, running, biking, cardio classes even strength training.
5. Interval training can combat boredom. Interval training can make your workouts seem more fun. Rather than digging away at the same boring intensity, interval training keeps your mind engaged and helps your workouts go by faster. Break down your routine into 3 continuous circuits of three exercises for a period of 10 minutes. Once you completed the first round rest for 30 seconds, and then continue again, until completed.
Written by Jason Ferreira, Mayfair East’s Fitness Manager
A Fitness, Tennis, Squash & Sports Blog by Mayfair Clubs 