At first glance, the Pilates Reformer looks like a refugee from the medieval times. Something that might have been used to extract information from less than willing participants! 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. Let's examine each of these in turn. Incidentally, I should point out that these definitions were not actually stated by the creator of the Pilates system, but were rather inferred by instructors at a later stage.

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, alignment relative to other body parts, and trajectory for each part of the body, and precision of movement is important.

Joseph Pilates emphasized using a very full breath in his exercises. He advocated thinking of the lungs as a bellows to pump the air in and out of the body. 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.

You may well see that most of these principals are common sense. At least they certainly will be if you have ever been serious about your exercise. If you are new to exercising, and Pilates in particular, then please take the principals listed above as read and you will find that Pilates will be able to do a great deal for you.

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 ones 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.





Article Directory: http://www.articledashboard.com

There are numerous kinds and types of fitness equipment available in the market today. It can vary according to what your personal fitness goal or program is. Here are some examples, along wit their uses and benefits to help you decide as to which one suits your needs.

Barbells: A barbell is a steel bar which has a varied diameter with engraved diamond-shaped impressions that provide easier grip. Disc weights or plates are slid into the outer portions to achieve the desired weight to be lifted. The weights are secured with collars to prevent sliding off during exercise which consequently results to injuries. Barbells are one of the basic fitness equipment used in weight training, weightlifting, and the more advanced powerlifting.

Bench: Choosing the right weight benches depends on what kind of lifting you plan to do. The proper bench should fit the type of fitness regimen you have, the fitness program, and how large of personal space at home you have to place your fitness equipment. It is advisable to choose a folding weight bench to accommodate various exercises you plan to do.

Dumbbells: Dumbbells are fitness equipment used in weight training and a type of free weight. Usually held in one hand and used in pairs, dumbbells are the type of fitness equipment used to increase strength and muscle size. It varies in weight but should be used with both equal weights on both sides. Two main types of dumbbells used today are the adjustable and the fixed-weight dumbbells.

Elliptical Exerciser: This fitness equipment allows your feet to move in circles, or an elliptical pattern which provides easy pedaling, weight-bearing, with movable arms to provide an upper body workout and less impact on the ground which allows safety of the lower body. The elliptical exerciser provides a total body workout with both arms and legs. The less amount of impact brought on the joints by this equipment makes it more advantageous to use compared with treadmills.

Stationary Fitness Bike: This is one of the most commonly used fitness equipment. A resemblance of the typical bike, the stationary fitness bike has no wheel, but involves the same concept of riding a real bike outdoors. The pedals in the stationary bike provide a good cardiovascular workout in the comfort of your own home. A typical feature of a stationary fitness bike includes a metal housing serving as the frame, and fly-wheel front. Some are designed to include the upper body by providing movable handles which can be pumped back and forth along with a coordinated motion in the pedaling.

Rowing Machine: Also called the rower, this kind of fitness equipment is low maintenance and easy to use. It is situated low in the ground, with seat, handles, and foot-boards. The rower grants total body workout, including focus on the lower and upper portions of the body. Take note that to be able to achieve efficient results using this fitness equipment, you must begin by pushing back with your legs before starting to pull the handles. Although it favors strengthening the upper body, almost 60 percent of the work must be done with your legs.

Stairclimber: The fitness stairclimber is another popular piece of fitness equipment most commonly used to provide a great cardio exercise, working also with your quads and glutes. You use this as if you are climbing an endless flight of stairs. It comes with an adjustable resistance level which enables you to select the speed you want to put on the pedals. Remember to stand on the pedals, not lean onto the rails, and keep the body centered and straight. As you go with the motion, keep the feet flat on the footplates. You can choose to do small steps, which improves the legs and calves, or bigger steps, which affects the butt muscles.

Treadmill: A typical fitness equipment which provides great cardiovascular workout is the treadmill. A treadmill consists of an endless floor belt which resembles jogging or walking on a pavement. Some treadmills include a 4-6 feet long and 16-22 inches wide of tread belt. The treadbelt continues in a loop, which allows the user to decide on his or her own pace and speed. A partway located on the sides provides support for the user with a grip rail below the console of the treadmill. You can also choose to walk or run while lifting your torso, arm swinging, and placing your head up and looking forward. It is important to walk or run in a full stride while moving your feet, heel hitting the treadbelt and taking off from the toe.

Some of these fitness equipment are expensive, thus needing proper knowledge of its efficiency and use with the personal fitness exercise program or plan you have. Each is designed to target different areas of the body and assist you in performing your fitness exercises.





Article Directory: http://www.articledashboard.com

So you want to be fit and stay fit. Hundreds of different exercises and sports are available for you to choose from. But before venturing into a physical activity, you might want to consider knowing how physically fit you are to endure such challenging activity. Good thing, physical fitness is designed to do just that.

Our body has its own capabilities and limitations. You might think that you can do almost every sport and physical activity out there, but a physical fitness test is one thing that you must consider beforehand. Physical fitness tests give an idea of your body’s capability to endure physical stress and assess how you can progress into a physically demanding activity without having your body give up to the pressures. A physical fitness test provides guidance on how you can pace your progress with any kind of physical activity, and where you would most likely want to focus on. Here are some simple physical fitness tests:

Sit and Reach Test: The body must be flexible in order to perform physically demanding activities. One way to test your flexibility, particularly of the lower back is through the sit and reach test. Do this physical fitness test by sitting on a flat surface, legs opened and straight out. Breathe deeply while raising both arms above your head, then bend down trying to reach your toes and try holding on to the position for about 10 seconds. You can ask someone to mark the area touched by the tips of your fingers and measuring the distance of your reach in inches using a yardstick.

Sit-ups Test: This physical fitness test provides an idea on the endurance level of your abdominal muscles. While lying down on a flat floor, bend your legs and place your hands behind your head. Do as many sit-ups as you can in one minute and maintain a proper position to avoid hurting yourself. Record the number of times you can do a sit-up in one minute.

Push-ups Test: Through this kind of physical fitness test, the strength of the upper body, specifically the arm muscles, is determined. Do this while lying down on a flat surface facing the floor and palms firmly planted on the ground. Pull yourself up while bending your elbows, then go down again. Maintain proper posture by keeping a straight back. Record how many push-ups you can perform in one minute.

1.5 Mile Run: Running is physical fitness test which gives an idea on the status of your cardiovascular muscles and endurance. Run a 1.5 mile distance and record the time. The lower the running time is, the better is your stamina.

These are basic physical fitness tests you can adopt as a preliminary study of your body’s condition, or even your exercise routine. Physical fitness tests are important in order to know the condition of the body before venturing into a physically-demanding sport or activity. It determines your body’s capability, limitations, and avoids stressing the different muscle groups which consequently can lead to serious injuries.





Article Directory: http://www.articledashboard.com