House Of Pilates

10/06/2020

Should we wear a mask while working out outdoor during the pandemic ?
We have been asked this question quite often in the last few days .
We are Physical Therapists and with all the understanding we have of the topic and in view of the current situation we would like to explain in simple words.

To perform low, moderate or high intensity of exercises we require energy .

When the energy is derived from oxygen it is know as aerobic respiration and when not from oxygen it is known as anaerobic respiration.

In case of low intensity exercises it is absolutely fine to wear a breathable mask and carry out the workout .

However in case of moderate to high intensity exercises or while running
There is an increase in the heart rate and demand for oxygen increases. In this aerobic respiration there is production of energy with the help of oxygen and release of CO2 and water .

In case of a non breathable mask or someone who is new to exercising or has not learnt to work in the anaerobic phase, it will be difficult working out with the decreased supply of oxygen.Sustaining their workout will become strenuous and may lead to giddiness, headaches and even blackout.

So it is advisable to take it really slow for such people.

Now as you continue to perform the moderate to high intensity exercises like running outdoors, due to the lack of oxygen the body shifts to the anaerobic phase of respiration.

In this case the muscles begin to breakdown the sugar but instead if producing CO2 and water they produce excess amounts of lactate.
And it is really extremely difficult to break the lactate into a source of energy. Hence causing the burning feeling in the muscles.

This will cause early fatigue,pace of exercise will decrease, you will loose energy faster and quality of exercise will become poor along with other issues.
Hence we strictly advice wearing breathable (maximum 2 layered) mask to perform moderate to high intensity exercises for healthy individuals but you must maintain healthy distance from other people . However best option right now is to workout at home .
Also for individuals with pre-existing cardio respiratory issues do not wear a mask or ; workout at home ✌

Instagram handle . Houseofpilates112

08/06/2020

The target is to do 2 pushups more than you did yesterday . 🤸‍♀️
Working on the form every single time .😁
P.s pushups are one of my favourite exercises.
Some of the benefits include strength training,core work,and endurance💥

28/05/2020

Lately discovering what a difficult but highly effective form of physical activity yoga is. Phew! 🧘‍♀️

28/05/2020

Head stand for beginners 🤟
1)People with severe back,neck and spinal issues should not try this at all.
Also incase of hypertension avoid.
2) warm up some muscles before you start.
Trapezius,shoulders,hips and back.

3)Never skip steps .
Its a every day process. Do not overtrain yourself with the same 🖖

P.s Someboday should have named this "numerous ways of falling hard" .🥴 Instead of a headstand . Damn !✌ Hope you have a wonderful workout guys .🏋️‍♀️

17/05/2020

ISOMETRIC EXERCISES
🔺These are exercises which involve static contraction without any visible movement at any joint or muscle.
🔺 Usually engage smaller muscle groups that are otherwise ignored.
🔺These exercises are great for individuals suffering from back pain , weak joints, arthritis or spinal injuries.

16/05/2020

Part 2. WARM UP STRETCHES.🧜‍♀️
1) Pigeon stretch
3 vatiations according to your desired level of difficulty 🌸

2)Abdominal stretch
Make sure you tighten your abdomen while you hypextend your back to touch your toes.
In order to prevent injuries.🌸 .
3)Full squat.
Legs can be rotated outwards to increase the level of difficulty . 🌸

4)Oblique stretch
A stretch is felt on the opposite side of the stretch.🌸

16/05/2020

5 Myth regarding exercises part 2 😁
If you have'nt checked our part 1 yet . Go ahead and have a look 🤟

13/05/2020

Post workout stretches are equally as important as the workout . Warm up can also include few stretches.🧜‍♀️ Along with other benefits,stretching is necessary for flexibility. 🧘‍♀️ Without which the shortened muscles are unable to stretch when you call on the muscle for activity . 🏋️‍♀️ Hence chances of injury are high !
🤯

Make sure you always hold a stretch for minimum 15 and maximum 30 sec each 😌

13/05/2020

Your core plays a huge role in keeping you upright.
Working your abs in the standing position engages more muscles at once and yes burns more calories.
Some more variations for the same coming soon . 🧘‍♀️
🏋️‍♀️

12/05/2020

11/05/2020

Balance exercises improve a person's agility and stability of gait and ability to prevent falls. Here we work on both dynamic and static balance.

Here are 3 exercises to improve posture , agility and balance.
- maintain the spine to neutral through the exercises
- keep the core engaged
- focus on the pressure points on your feet - maintain a calm breathing pattern

09/05/2020

Busting 5 myths related to exercises .🧘‍♀️