NEW DATES FOR 6AM CLASS – Tuesday, August 17 and Thursday, August 19
There is still space available for more clients to join this unique new class, “YOPI”. This will be a fusion of Yoga and Pilates, but each will be taught separately for 30 minutes each. The class will meet from 6AM to 7AM. You will get the benefit of both exercise modalities in each session. Both Yoga and Pilates movements are designed to stretch, strengthen and balance the body through focused movement and breathing; thereby, increasing flexibility, improving muscle tone and increasing energy and endurance. Each class will run 6-weeks; the cost is $108 for the 6-weeks. (Drop-in rate is $20/session). Taught by Angi Catalano, this class would be a great way to start your day!
INTRO TO YOGA BEGINS MONDAY, AUGUST 23 AT 4PM AND SATURDAY, AUGUST 28 AT 9AM
There is still time to register for this beginning yoga class, taught by Jenny Klein. The classes will run for 6-weeks and cost $108 for each 6-week session.
DO YOU OVERPRONATE? (Adapted from PTontheNet)
During their fitness assessment, PFTL clients were told if they were “overpronators”. This means that they tend to roll to the inside of their feet while walking and standing; their arches have fallen and the muscles on the inside of the ankle have stretched while the muscles on the outside of the ankle have tightened up.
If the foot overpronates during walking, running, using the elliptical machine, squatting, lunging, etc. the knee joint cannot function optimally. Similarly, if the knee moves excessively towards the midline of the body, the foot will overpronate, which will limit ankle flexion. These structural misalignments can cause foot problems like plantar fasciitis, bunions and shin splints. They can also cause both medial and lateral knee conditions such as IT band pain, chrondromalacia and ligament irritation.
Sometimes orthotics can help to correct overpronation, but there are also some exercises that are designed to specifically address this issue. Here are three exercises to help to overcome the structural deviations apparent in overpronation.
- Golf Ball Roll (with active stretch of underside of foot) – Overpronation leads to wear and tear of the plantar fascia and degeneration of structures on the underside of the foot. The golf ball roll is a myofascial massage technique that can help regenerate the tissue on the underside of their feet and prevent painful micro-tears of the plantar fascia. Roll a golf ball daily on the underside of each foot for 30 seconds to one minute on any sore spots. You should roll out your feet before each workout as well. As you roll the ball, pull your toes towards your shins. This active stretch will result in a release on the flexor muscles on the underside of the foot, which can effectively release tension and help realign the structures.
- Big Toe Pushdowns – When people overpronate, the arch of the foot becomes weak and can no longer help dissipate force. The muscle, which passes under the foot and helps push down the big toe, also helps maintain the arch of the foot. The big toe of chronic overpronaters may be bent inwards towards the lesser toes. This is usually because the big toe no longer pushes down and it has now become weak. Put your foot and ankle in a neutral position; then maintaining this position, push your big toe down without collapsing at the ankle or foot. As you get stronger, you will feel the muscle contract under the arch of the foot.
- Calf Stretch (with activation of the front of the shin) – Overpronation is usually accompanied by lack of dorsal flexion and tight calf muscles. This is because the calf muscle attaches to the heel by way of the Achilles tendon. Therefore, when the foot overpronates, the heel moves towards the midline of the body (everts) and the calf muscles can get irritated. Performing a calf stretch in a neutral foot position while activating the muscles that pull the foot up (dorsiflexion) can help to realign the calf muscles, the foot and strengthen muscles that may be weak at the front of the shin. Place one foot behind you and push the heel of that foot into the ground. Watch for overpronation during the stretch and try to maintain a neutral position in the foot and ankle. As you perform the stretch, try to pull your foot and toes towards their shin. Hold for 30 seconds on each side.
EXERCISE MYTHS STILL LINGER
In the world of fitness, myths and half-truths abound – and some of them may be keeping you and your family from getting the best and safest workout. One reason myths get started is that we all react to exercise a little differently. So what’s true for one person may not be true for another. In this sense you sometimes have to find your own ‘exercise truths’ – the things that are true for you. That said, there are some clear-cut myths that may need clarification.
Fitness Myth No. 1 – Swimming is a great weight loss activity – While swimming is great for increasing lung capacity, toning muscles, and even helping to burn off excess tension, the surprising truth is that unless you are swimming for hours a day, it may not help you lose much weight. Because the buoyancy of the water is supporting your body, you’re not working as hard as you would be if you were moving on your own steam — like you do when you run. Also, the temperature of the water is likely to be less than your body temperature, and your body wants to keep your body temperature normal; losing body fat may run counter to this.
Fitness Myth No. 2: Yoga can help with all sorts of back pain – The truth is that yoga can help with back pain, but it’s not equally good for all types. If your back pain is muscle-related, then yes, the yoga stretches and some of the positions can help. It can also help build a stronger core, which for many people is the answer to lower back pain. But if your back problems are related other problems (such as a ruptured disc) yoga is not likely to help. What’s more, it could actually irritate the injury and cause you more pain.
If you do have back pain, get your doctor’s OK before starting any type of exercise program.
Fitness Myth No. 3: If you’re not working up a sweat, you’re not working hard enough – Sweating is not necessarily an indicator of exertion. Sweating is your body’s way of cooling itself. It’s possible to burn a significant number of calories without breaking a sweat.
Fitness Myth No. 4: Machines are a safer way to exercise because you’re doing it right every time – Although it may seem as if an exercise machine automatically puts your body in the right position and helps you do all the movements correctly, that’s only true if the machine is properly adjusted for your weight and height, experts say. Unless you have a trainer or someone figure out what is the right setting for you, you can make just as many mistakes in form and function, and have just as high a risk of injury, on a machine as if you work out with free weights or do any other type of nonmachine workout.
Fitness Myth No. 5: When it comes to working out, you’ve got to feel some pain if you’re going to gain any benefits – Of all the fitness rumors ever to have surfaced, experts agree that the “no pain-no gain” holds the most potential for harm. While you should expect to have some degree of soreness a day or two after working out, that’s very different from feeling pain while you are working out. A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it wrong, or you already have an injury.
As for “working through the pain,” experts don’t advise it. They say that if it hurts, stop, rest, and see if the pain goes away. If it doesn’t go away, or if it begins again or increases after you start to work out, see a doctor.