Pilates Surrey

Why exercise is vital during menopause

January 16, 2020

The menopause, or more specifically the perimenopause – as this is the period leading up to the menopause when we may experience symptoms due to fluctuating hormone levels – will happen at a different time for each woman. And each woman will experience this life period differently.

However, it is common during this time for women to find that the results of their usual diet and exercise are stalling. Weight gain happens more easily and metabolism slows. It can feel like you’re spinning your wheels and not getting anywhere. Coupled with the symptoms common in menopause, you can be left feeling a bit lost and despondent.

Symptoms of Menopause

Hot flushes, weight gain, mood swings, trouble sleeping and memory issues. These are just a handful of the symptoms that women going through menopause can experience. You may experience all of these symptoms or just a handful. However, the majority of women will find that the results of their usual diet and exercise are stalling, weight gain happens more easily and they are left unsure of where to go next.

Exercise to manage symptoms

During menopause a woman’s bodies is undergoing a lot of change and it can be a puzzling time. Exercise is an important piece of solving the menopause puzzle, but to get the most from its benefits it shouldn’t be looked at in isolation.

A holistic approach to health and wellbeing can help to manage uncomfortable symptoms for many. Changes to nutrition, mental health – via stress reduction and better sleep – and exercise can all work to control and ease the symptoms many women experience at this time.

Exercise in menopause

Women in the perimenopause and menopause need to exercise in ‘smart’ ways that will boost the metabolism, increase lean muscle mass and bone density and decrease stress.

Strength Training:

Menopausal women should prioritise resistance training 2-3 times per week. Resistance training using weights, bodyweight or bands will increase lean muscle mass.
Muscle is a metabolically active tissue so the more lean muscle mass you have, the higher your metabolism and more efficient the body is at fat burning.
As we age the hormones that protect our muscles and bones decrease, which can lead to sarcopenia (muscle loss) and osteoporosis (porous bone).
Strength training can help to combat sarcopenia and maintain muscle mass.

Strength training also puts the bones under stress. In response to this the body produces more of the bone building cells (osteoblasts) which help to increase bone density. Alongside good dietary choices, strength training can help to prevent osteoporosis.

HIIT (High Intensity Interval Training):

High intensity interval training is an efficient form of training in which you work at full capacity for a short period and then rest for another period (e.g. 30 seconds on, 30 seconds off). It can increase cardiovascular health and your metabolism while protecting, and possibly increasing, muscle mass. Long duration cardio (of 60 minutes or more) can raise cortisol levels (the body’s stress hormone) and decrease levels of testosterone (an important hormone for muscle as well as libido). Doing shorter duration, higher intensity exercise can help avoid this.

Recovery and Flexibility Training:

The body adapts and grows at rest. Exercise in and of itself is a stressor on the body, so it is very important to balance that with rest and recovery. Active recovery days should be part of your exercise regime. Yoga, stretching sessions and brisk walks are all great way to let the body recover and maintain flexibility whilst staying active.

Mental Health Benefits:

Oestrogen is an important player in the production of serotonin (the body’s mood stabiliser). As oestrogen levels drop during perimenopause so does serotonin. This can lead to the irritability, mood swings and depression that many women experience during this life stage.
Exercise has been shown to boost serotonin, dopamine and norepinephrine, the chemicals that help to regulate mood and reduce stress and anxiety. Coupled with a practice of meditation or breathing exercises this can help reduce stress levels and improve sleep patterns.

The menopause can be a confusing time but there are a lot of tools that women can use to help themselves navigate the peri to post-menopausal years.

An experienced and qualified personal trainer can help to create a programme of exercise that covers all the areas we need to work on during menopause – strength, flexibility and cardiovascular health – but tailored to your individual needs.

Emily is a personal trainer based in Surrey. To find out more about her services, click on her profile at the top of the page.

Why Pilates helps me feel less stressed

April 4, 2019

Pilates for relaxation

For me, Pilates’ mindful movement is the perfect balance of physical exercise and relaxation of the mind. A good Pilates session will leave me feeling like I have worked into all the nooks and crannies, rediscovered muscles I had forgotten about but also given my mind a chance to step away from everyday life.

When most people think of Pilates they imagine muscle strengthening, working their core and a series of challenging abdominal exercises! Whilst strength and mobility will always be the primary focus of a class, you need to connect to your mind to achieve this and see results.

Breathe, focus and slow…

I often feel that there isn’t enough emphasis on the breathing and the time a class gives you to truly focus on your body, how it’s moving and how it feels. How often do you really give your mind the space to step away from the madness of daily life to connect with your body? To feel what it is doing, where it might feel tense, tight or less mobile?

Pilates relies on your mind thinking about both mobility and stability – keeping one part of your body still while another part moves. You have to REALLY concentrate to do this effectively and your breathing must work with your muscles to both engage and relax the correct parts of the body. It’s challenging but a wonderful opportunity for the mind to focus on something other than your long list of jobs, the state of your house or that difficult project at work…!

On days when I feel overwhelmed by life and anxiety begins to creep in, I take to my Pilates mat and I slow things down. I scale back the exercises to spend some extra time focusing on my breathing and how my body is moving that day. I do the exercises I enjoy because they make me feel good and I do the ones I don’t because they make me feel I’ve challenged myself just the right amount. I breath deeply and laterally into my ribcage, which slows my heart rate and relaxes my muscles.

Mindful movement

If you struggle with traditional meditation, Pilates’ mindful movement might be the right kind of stress relief for you. There is no competition in class; you can take or leave what you want from a session depending on how you feel that day. A good teacher will give you a variety of cues to focus on, varying the emphasis on breathing to body alignment to muscle activation, and will provide variations on exercises so you can take it at your own pace. Some days you may want to do less repetitions or an easier exercise so you can focus on your breathing – and that is absolutely fine.

There are lots of different Pilates classes available through The Luna Hive. Take the time to try some different classes and find a style and teacher that is right for you. If budget affords, a 121 session will allow you to really tailor a class to your personal needs and get to grips with the basics. Give it a try and see if it works for you. Good luck!

To book in with Lucy, visit her profile below.

Why are you putting off your first Pilates class?

February 21, 2019

Why Pilates?

Someone I know recently compared being a Pilates teacher to being an undertaker…..whaaat??? Where am I going with this??? Read on. They said that with the ageing population and rise in stagnant, desk based careers, I would never be short of clients, in the same way that an undertakers will never go out of business…..!

It’s a morbid but unfortunately accurate analogy. The injuries do keep on coming and there is certainly no shortage of people independently looking for classes but also being referred by the medical profession.

What’s holding you back…

However, I KNOW there are many of you who would love to try Pilates, who really need to try Pilates but for a number of reasons are still trying to pluck up the courage. Read on and I hope some of your main concerns will be addressed below, setting you up to try your first class…

I’m too old / unfit / fat / uncoordinated etc etc

The list goes on and it’s very unlikely that any of these things will make any difference when in class, but I do understand they can affect your confidence. So to combat this, you have options – you can try a 121 class, a duet with a friend, a small reformer group, a beginner specific group or a gentle mat class.

You need to do your research, find a teacher you like the sound of and get in touch. If you’re really nervous a 121 with the teacher before joining a group would be a good idea to get an idea of the basics and to get to know the teacher and share your fears! Bear in mind and take comfort from the fact that your fears may feel big to you but to us teachers, well, there isn’t much we haven’t seen and overcome!

I went to my gym class but didn’t “get it”

Pilates is best done initially in small, level-specific groups where the teacher can keep an eye on you. Gyms tend to be large groups with a complete mixed bag of ages, abilities, injuries and ailments. It’s hardly surprising a beginner or someone with a specific requirement may feel a bit lost or out of their depth. Pilates is all about the detail, the minutiae of movement and the switch from dominant habitual movements to creating new patterns and encouraging different muscles to fire. Large, mixed groups are not conducive to this. Find yourself a small, tailored class initially and rejoin the gym when you’re more confident in the Pilates repertoire.

I don’t have a core

I hear this one time and again, mostly it must be said, from the ladies!! Trust me, it’s there! There are a number of reasons why you may not be recruiting your “core muscles” and a good teacher should be able to help you find them. It takes time and a multitude of different exercises and movements to re-recruit this group of muscles but it’s possible in EVERY person with commitment, patience and persistence.

I don’t want to look stupid

The beauty of Pilates is that it takes concentration – take heart from the fact that no one will be looking at you because they will be too busy focusing on their own stuff. I can do a class and not even notice who is next to me – you can be antisocial and selfish and comfortable that everyone else will be the same!

So there we have it, the most common fears that I have come across. If you have any worries that I haven’t noted here, please feel free to contact me and I will do my best to reassure you. Now please go and find yourself a great teacher in a class where you feel comfortable and create yourself a new, improved, pain-free body!

To book a Pilates class or 121 in Surrey, click here to find an expert.

5 Things I’ve Learnt About Running

5 best physical exercises for labour

December 14, 2018

Birthing exercise

No two births are the same and every Mum’s body is different. How you give birth will be unique to you and your baby!

Yes, the thought of labour and birth can feel very overwhelming. But that doesn’t have to stop you empowering yourself (and your body!) by preparing as much as you can for the strength and stamina required for labour.

A gentle, low impact form of exercise like Pilates is a good place to start. Classes with Lucy Smith Pilates use gentle movement to help Mums strengthen the body, encourage the baby into a good position, learn how to engage and relax the pelvic floor, control their breathing more effectively and learn positions for labour.

Here are my five favourite Pregnancy Pilates exercises for during pregnancy and labour. Make sure you have approval to exercise by your midwife or GP before you give them a try. If you are going to attend a Pilates class during pregnancy, make sure that your teacher is qualified to teach antenatal clients.

Pelvic floor

This exercise gently encourages both strengthening and release of the pelvic floor muscles, as the ability to release and relax the pelvic floor will play an important part in labour. It also encourages the correct engagement of the deep abdominals (core).

Start position: Sit comfortably, ideally sitting in a chair.
Breathe in to prepare. Exhale and gently draw in the back passage as if trying not to pass wind, the front passage as if trying to hold in a wee and then imagine zipping up the spine into the deep abdominals (a feeling of hugging your baby/bump).
Hold this connection for three rounds of breath – you can build this up the more you practise – then SLOWLY release back the way you came. Repeat 5 times.
WATCHPOINTS: Keep the rest of the body relaxed and free of tension – especially the buttock muscles. Don’t worry if you lose the connection, just relax and start again.

Sliding down the wall

The wall provides great feedback on your changing posture and strengthens the thighs, bottom and core (you’ll be doing lots of bending and lifting after birth).

Start position: The back of the pelvis and ribcage are against the wall, with a gentle curve in your lower back. Keep feet about a thigh bone’s distance away from the wall and hip distance apart (about a fist distance) with knees slightly bent. Usually the back of the head will be just away from the wall to allow it to balance freely on the top of the spine.
Take a deep breath into the back and sides of the ribcage. On your exhale slide the ribcage and pelvis down the wall a few inches, flexing the hips, knees and ankles. Use your deep abdominals (core) to support the spine and pelvis and maintain its position against the wall.
Hold for a breath in, keep a connection in the deep abdominals (core) to help you keep length through the spine.
Exhale and press the floor away evenly through both feet to return to the start position. Repeat 8-10 times.
WATCH POINTS: Keep the knees in line with the toes and don’t allow the hips to drop below the knees. Take care not to lock the knees when you slide back up. Stay open and released in the upper body but think about a connection into your deep abdominals (hug your bump).

Tail swish

Exercises in four point kneeling are very beneficial towards the end of pregnancy and in labour as they can encourage the baby to turn. It can be tough on the wrists though, which is why it is worthwhile practising this from early pregnancy to build up wrist strength. Remember to sit back, take a break and stretch your wrists if you need to.

Start position: Hands directly under shoulders and knees directly beneath hips. Zip up into the deep abdominals to support your growing bump and stop the lower back collapsing towards the floor. Ensure weight is distributed evenly between the hands, knees, shins and front of the feet.
Breathe in to the back and sides of the rib cage and feel length through the spine. Breathe out and (imaging you have a dog’s tail) wag your tail to the left, taking the left hip towards your left shoulder. Try to keep your hips level with the floor.
Breathe in then move your tail back to the start so both sides of the waist are equal length. Repeat five times on each side.
WATCHPOINTS: Movement should be controlled but also feel free and relaxed. Avoid locking your elbows. Keep the upper body free from tension – the chest and front of the shoulders should feel open.

Pelvic rocking

Another four point kneeling exercise that is great for labour and late pregnancy.

Start position: As for Tail swish.
Breathe in to the back and sides of the rib cage and feel length through the spine. Breathe out and (imaging you have a dog’s tail) tuck your tail under. Your pelvis will tilt, the pubic bone moves forward and your lower back will round slightly.
Breathe in to send your tailbone back to the start position. Repeat 8-10 times.
WATCHPOINTS: Feel length through the spine from the crown of the head to the tailbone. Take care not to collapse in the lower back as your return to the start position, just until the pelvis feels level. Also see above for Tail swish.

Pelvic rocking

As well as strengthening and mobilising the body, squats open the pelvic outlet in preparation for birth and help to stretch the perineal area for flexibility during labour. Practising this exercise during pregnancy may give you the strength and endurance to squat during birth if you want to. From 35 weeks check with your midwife because if your baby is breech, they may advise that you avoid squats for a while. Caution with knee problems.

Start position: Either stand sideways to a wall / sturdy chair or hold hands with a partner for extra stability. Imagine you have swallowed a long stick, stand tall and keep a gentle connection to your deep abdominals (hug your baby).
Breathe in to prepare. Breathe out and keeping length through the spine hinge forward at the hips, bending the knees, hips and ankles. If you are not holding a partner’s hands, take both arms forward, keeping them below shoulder height.
Breathe in to return to standing tall.
WATCHPOINTS: Avoid taking the hips below the knees. Check that your feet, knees, hips are lined up as you hinge forward. Keep the heels in contact with the floor. The head stays in line with the spine so your gaze will come down the wall in front of you as you squat.

AUTHOR: LUCY SMITH

PILATES TEACHER, SURREY

Lucy Smith Pilates supports you to strengthen your body from within through regular Pilates classes, helping you to feel stronger, more mobile and more in control of how your body moves.