Get fit to the core with pilates

Pilates (pronounced “puh-la-teez”) has become a popular word at fitness centers, amongst celebrities and in the media.

While it might seem to be a new and innovative trend in exercise, Pilates has been around for more than 75 years.

Recently I had the pleasure of reading “Pilates for Dummies” by Ellie Herman (Wiley, $21.99). I learned that although Pilates has similarities to other exercise programs such as yoga, it is very unique.

Developed by Joseph H. Pilates, the Pilates method conditions the whole body by concentrating on the “powerhouse,” or core strength, located at the center of the body – the abdominals, back, buttocks and inner-thigh muscle groups.

By working these muscle groups together through a designed sequence of controlled exercises done either on a mat or more advanced equipment, the Pilates method increases muscle tone, lengthens the spine and improves flexibility and body awareness. It also can prevent lower back injuries and alleviate pain.

The Pilates method emphasizes the principles of Control, Breath, Flowing Movement (fluidity), Precision, Centering and Stability, all of which improve the effectiveness of the exercises.

The regimen also promotes mental focus, something not emphasized as much in other forms of exercise. Although not an aerobic workout until you reach the more advanced movements, Pilates can increase metabolism and fat loss.

More than 500 exercises and 20 devices were created by Joseph Pilates for his method.

But don’t worry – all you need to get started is a firm mat and some comfortable clothes. Pilates can be performed regardless of age or fitness level.

There are many resources for beginning a Pilates program, either at home or at your local fitness center or studio. Certified Pilates instructors can be found at fitness facilities, and Pilates videos also are available.

(Consult a physician before beginning Pilates.)

Exercising with diabetes

Nearly 16 million Americans have been diagnosed with diabetes. Glucose, a form of sugar, is used by blood cells as a source of energy; when the body is unable to remove excess glucose from the blood and deliver it to cells, diabetes results.

Whether you have Type 1, Type 2 or gestational diabetes, exercise can be an effective element in your diabetes management plan. Exercise provides a great assist in diabetes care, clearing glucose from the blood (when insulin is available), improving the cardiovascular and circular systems, decreasing body fat and weight, and increasing muscle strength.

If you have diabetes and want to start an exercise program, you should work with a physician to set safe, effective practices, such as:
A. Tracking your blood glucose levels, before, during and after exercise.
B. Being prepared to counter low blood sugar with fast-acting sources of carbohydrates.
C. Informing family or friends when and where you are exercising, especially when going alone.
D. Replenishing fluids before, during and after exercise. Stay hydrated!
E. Carrying on your person (as on an ID bracelet) information about your diabetes at all times. If exercising alone, carry a cellphone or money to call for assistance if necessary.
F. Wearing comfortable and well-fitted footwear. Check your feet after exercise for sores, infected cuts and discoloration.

Once the guidelines and prescriptions from a physician have been set, participation in a well-balanced exercise routine is key:
1. Warm up at the beginning of each exercise session to allow your muscles to get warm and slowly stretch.
2. After 5-10 minutes of warming up, do 20-30 minutes of aerobic activity such as walking or cycling. This activity is especially important for diabetics, due to the higher risk of developing hardening of the arteries and other cardiovascular diseases.
3. Strength training will help develop and tone muscles, which aid in burning calories and losing body fat. In the long run it also helps control blood glucose levels.
4. Cool down and stretch after your workout; they round out a well-balanced exercise program.

Do not let diabetes get you down. See a doctor, start a fitness program and enjoy the benefits of living well.

Andrea Renee Wyatt is a personal trainer.

©2002 King Features Synd., Inc.