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NIFS Healthy Living Blog

Flexibility vs. Mobility in Fitness: Why Not Both?

GettyImages-509723338.jpgWhen you hear the word stretch, you might think immediately about flexibility (or perhaps your lack thereof). Flexibility was always the term used for enhancing limited movement, until the word mobility arrived and took the fitness industry by storm.

As a NIFS Health Fitness Instructor for five years now, I’ve spent plenty of time in and around the fitness center using these terms. Whether I’m speaking to a client regarding their goals or sharing instructions on warm-up drills, these two words often get used interchangeably; however, they are not identical.

An Exercise Example to Illustrate the Difference

Generally speaking, flexibility can simply be defined as the greatest length a muscle can achieve during a range of motion (ROM), passively or actively. Mobility also requires achieving a certain ROM, but it also requires coordination and core strength to move around the joint under load.

Let’s examine a front squat to help make this clear. A flexible person may reach the deep squat position, enabled by the flexibility in ankles, knees, and hips, but then lack the mobility (coordination and core strength) needed to correctly complete the exercise by standing up. Similarly, without flexibility, that person wouldn’t even begin to reach the range of motion needed for the deep position required for the front squat, so mobility isn’t even a factor without the proper flexibility.

The Affects of Age

When it comes to flexibility and mobility, age is definitely not on our side. As we age, we lose the elasticity in our muscles, and the tendons and ligaments tighten, making flexibility hard work. It’s not until someone suffers from poor movement patterns resulting in limited functional movement that causes injuries for someone to start trying to combat the effects of aging. (You can learn more about your own condition by having a Functional Movement Screening at NIFS.)

Movement vs. Static Hold

Lastly, when looking to improve and enhance these two concepts, mobility requires movement, whether we are testing for it or training to improve it. On the other hand, flexibility is done more often with a static hold. It’s safe to say that you could have excellent flexibility (the length of muscles required for a deep squat) but very poor mobility because you do not possess the ability to stand up out of a deep squat position under load.

Let me share with you a few helpful movements to further differentiate between these two concepts:

Flexibility Mobility
Elbow to instep Elbow to instep w/ oscillation
Half-kneeling ankle Ankle moving in and out
Knee hug Hip drop

                

Be sure to stay tuned for part 2 of this series as I discuss the important addition of stability to your movement patterns.

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This blog was written by Cara Hartman, NIFS Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: exercise fitness muscles range of motion flexibility core mobility functional movement aging

NIFS December Group Fitness Class of the Month: PiYo

Piyo_2017.jpgI know what you’re thinking: PiYo…sounds like some contortionist/new yoga trend, doesn’t it? Only for the truly flexible mind-body gurus, right? On the contrary, PiYo—our NIFS Group Fitness Class of the Month—has made its mark over the last 10 years in the fitness world, and its actual format just might surprise you.

PiYo, by definition, combines the muscle-sculpting benefits of Pilates with the core-strengthening and stretching benefits of yoga. While this fusion format combines two classes that are normally slower paced, what sets PiYo apart is the speed in which the class moves. Instead of holding static poses, you continuously move from one position to the next, creating a solid flow of exercises plus a cardiovascular component that speeds up the flow of moves to more dynamically work and strengthen.

From the Beachbody Creator

PiYo was created by celebrity trainer Chalene Johnson, also known for other best-selling workouts such as Turbo Jam, Turbo Kick, TurboFire, and Chalean Extreme. She created the program after experiencing aches and pains and then later injuries after a long period of teaching group fitness classes. After seeking a doctor’s advice, she was directed to the realization that her body was too tight and that her flexibility was nonexistent.

Chalene wanted to have a workout to offer to individuals who want to work on those often forgotten yet crucial aspects of fitness that translate to our everyday life and impact our habitual mobility techniques later as we age. These aspects include dynamic flexibility, balance, stability, and bodyweight strength. Using your body as your weights, PiYo instructs you through multiple series of moves to challenge your strength, harness your core, and get you sweating within the first five minutes.

The Workout Format

The full format consists of 10 songs (11 songs as an option for more recent releases), and runs for 60 minutes, but feel free to build yourself up with a smart start approach, in which you simply start with the first few tracks and complete what you can and simply build on one additional track from there on your next visits back. Then, depending on how consistent you are in taking the class on a regular basis, your endurance will build to complete the whole class.

The track format consists of the following:

  • Warm Up
  • Heat Building
  • Lower Body
  • Full-Body Fusion
  • Power
  • Flow Right
  • Flow Left
  • Flow Fusion (Optional)
  • Core & More
  • Stretch & Strength
  • Cooldown

A Low-Impact Workout

As a PiYo Live instructor myself, one of my favorite components of the format is that it was primarily created to be a non-impact workout. For those of you who currently experience those aches and pains, low-impact workouts are what you should be looking for.

If you have ever taken the class, you will find that there are options to jump during some of the tracks for extra intensity; but again, those are always optional, and all of the moves are derived from working from the ground up. Even a chair can be used as an option if you have trouble getting down to the floor!

What do I mean by all of this? Simple. PiYo is great for EVERYONE—for all levels, and for all ages. Plus, the music selection is always fun and motivating for each section, which in turn sets you up to finish and leave class feeling worked, fully stretched, and accomplished.

For more information on PiYo and when NIFS offers it, check out our group fitness schedule. Or click here for information on how to take your first group fitness class for FREE!

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This blog was written by Rebecca Heck, Group Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: NIFS group fitness workouts flexibility core bodyweight Beachbody Group Fitness Class of the Month PiYo

The Hidden Wellness and Fitness Benefits of Yoga

Yoga3.jpgMany of us know that yoga serves as a form of physical activity that increases flexibility for participants. Yoga focuses on putting the individuals in body poses that elongate muscles from head to toe. While this is very true, and I encourage anyone looking to improve their flexibility to incorporate yoga into their weekly workout routine, yoga has so much more to offer than just improvements in flexibility. In fact, the original context of yoga had very little to do with improving flexibility at all.

Originally the purpose of yoga was spiritual development practices to improve mind-body awareness. Over the years, however, many have begun to focus more on the physical benefits of yoga than the mental and spiritual benefits, which has led the practice of yoga to take on newly defined purposes. However, it is important to understand the mind-body awareness benefits of yoga, as they can be just as if not more beneficial than the physical attributes. Let’s take a look at what some of those hidden benefits are.

Nervous System and Digestive System

One major focus of yoga is to become more aware of and to control your breathing patterns. By learning to control breathing, you can move from the sympathetic nervous system to the parasympathetic nervous system almost instantaneously. The sympathetic nervous system is responsible for the “fight or flight” response, or the part of your nervous system designed to respond to stress. When the sympathetic nervous system is in control, heart rate and blood pressure rise as a response to fight a possible threat. You want to limit the activity of this side of the autonomic nervous system. This is important because when the parasympathetic nervous system (or rest and digest) is in majority of control, your heart rate, blood pressure, and stress levels lower while your digestion rate increases. Once your body reaches this relaxed state, anxiety becomes something of the past. A faster digestive system helps your body make the most of nutrients found in the food you consume while regulating regular bodily function.

Focus and Creativity

If you ask an experienced yogi what the hardest part of yoga is, you might be surprised by their answer. Typically, one might assume that holding the different yoga poses would be the most challenging aspect; however, there is an even bigger challenge, which includes focusing—on nothing. Meditation is another crucial component of a successful yoga session. Experienced yogis are able to focus their attention on nothing but their inner self; all outside distractions are eliminated, at least temporarily. This may sound very simple, but if you have ever tried to completely clear your mind of all inner thoughts besides what you are feeling at that exact moment, you may be able to grasp how difficult a task this is to successfully complete.

However, once one is able to control their center of attention, they will find their ability to stay focused on one particular task (especially those that require attention to detail) becomes better and better. In a 2012 study published by the journal Frontiers in Psychology, researchers were able to determine those who practiced meditation for at least 10 minutes a day for up to 16 weeks performed better with divergent-thinking tasks than those who did not participate in meditation at all.

Strength and Muscle Definition

Just in case you are not fascinated by the mind-body awareness benefits of yoga, there is a less discussed muscle defining and strengthening benefit as well, for those who are solemnly interested in the physical benefits. Who knew that yoga is actually great for improving muscle definition, and in rare cases even muscle hypertrophy? Because yoga focuses on moving and upholding your own body weight in various positions, it serves as a great strength workout in addition to flexibility and mind-body training.

Unlike traditional resistance training, which focuses primarily on the concentric contraction (the muscle contracts as it shortens) of a muscle, yoga focuses primarily on the eccentric contraction (the muscle contracts as it stretches) of a muscle. The eccentric contraction component gives muscles a more elongated look, while concentric contractions give muscles a shorter, more bulgy, look. If you have ever seen an experienced yogi’s physique, it may resemble that of a gymnast, basketball player, or even a track athlete versus those who participate in more traditional forms of resistance training, who might resemble a football player or bodybuilder with more muscle hypertrophy.

Yoga tends to train small and large muscles all over the body due to its high demand for muscles to work in conjunction with each other to perform the different body movements in various planes of movement. This is good for the reason that you often tend to work smaller muscle groups that may get little to no attention when practicing machine-oriented resistance training. With a machine that focuses on a one-dimensional plane of movement, it’s often impossible to train multiple muscle groups at the same time. Therefore, yoga tends to be a better option for improving overall body strength along with achieving a more proportional muscular physique.

Other Wellness Benefits

Some additional notable benefits of yoga also include (but are not limited to) immune system boost, pain management, increase in gray brain matter and increase in balance, and function ability. As noted above, the mental and nervous system benefits of yoga must begin to take back priority. Although improving flexibility can be a great thing, many have found that these additional benefits are what separate this form of physical activity from any other form.

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This blog was written by Darius Felix, Health Fitness Instructor. To find out more about NIFS bloggers, click here.

Topics: yoga muscles focus flexibility digestion wellness nervous system mind-body

Fitness Training Types: Find Your Method

bands-1.jpgIf you take a few minutes to google the various types of fitness training out there, you will come up with a list of about 10 different ones, and then 10 more different variations of each of those. And each year more and more “fitness trends” come out, making it quite confusing for the consumer as to what to choose and where to start. It can be confusing and even frustrating choosing what is right for you and your body.

And to take it a step further, maybe the results you want that you aren’t getting are because you need to try something different. Maybe that different thing does not have to be some crazy, drastic change in gyms, your diet, or everything in your life. In fact, maybe it’s just a workout style that suits you better. Each product you see today—like CrossFit, Orangetheory, and Dailey Method to name a few—all follow a specific training method. And what works for one person doesn’t always work for the next.

I have narrowed it down to five categories of training methods, so let’s take a look at what each one is, and I’ll help you narrow down your focus.

Circuit Training

High intensity–style workouts that incorporate both aerobic exercise and strength training. These circuit workouts can be done with or without equipment.

    • Target: Building strength and muscular endurance. These workouts tend to keep you on the higher end of your heart rate zones and are usually designed in stations for time, with little to no rest in-between.
    • Goals: The circuit training method of exercise is good for those people who are looking for weight loss, are in a time crunch, or are looking for overall general fitness, a total-body workout, and toning. Many say this is where you get the most bang for your buck because you can get the results you are looking for in less time.

Aerobic Training

This type of training is generally summarized as meaning “with oxygen” or cardio training.

    • Target: These workouts tend to target the cardiovascular system, mainly the heart and lungs. In most cases it’s associated with running, biking, swimming, jumprope, step class, and other cardio-based exercises. This style of training helps to increase your cardiovascular endurance and open the gap in your heart rate zones.
    • Goals: The aerobic training style is good for those looking to lose weight, for specific training programs like marathons, for athletes looking to increase performance and endurance as well as recover appropriately, and for those trying to reduce the risk of chronic illness like obesity, heart disease, and diabetes.

Heart Rate Training

ThinkstockPhotos-520046406.jpegThis type of training is specific to each individual and their personal zones. You can read more here about HR training, but this training method is focused in on zones like fat burn, cardiovascular endurance, peak performance, and recovery. In many cases, HR training is viewed as the all-around best training method there is.

    • Target: Heart rate training helps to increase endurance and sustainability in workouts by allowing you to peak and recover in a way that is specific to your body. Training zones are identified by doing a VO2 test.
    • Goals: For anyone and everyone! Typically people training for endurance races like Spartans or marathons, or athletes honing in on max results and recovery, for the person who is totally burnt out after each workout, and all the way to people who are on medications that affect their heart rate.

Flexibility Training

Contrary to what I know everyone is thinking, it’s not just yoga! Forget the general stereotype of moms walking into the gym with lattes, flip-flops, and their yoga mat; this training style is probably the most important, yet the most neglected. It incorporates corrective exercises, stretching (both static and dynamic), and movements from head to toe.

    • Target: To improve flexibility, mobility, range of motion, balance, and better posture.
    • Goals: Another method of training that is for everyone! If you are not a yoga person, it’s time to start! Yoga folks, dancers, runners, meatheads: this is for you, too! Flexibility training is for every single person who wants to enhance their training in any way.

Strength Training

deadlift-3.jpgStrength training typically is done with heavy weight but can be done with lighter ones as well. This style of training is directly associated with Newton’s law: mass x acceleration = force.

    • Target: To increase muscle strength.
    • Goals: Perfect for those looking to put on mass; can be good for those who don’t have a bunch of time to train; also good if you desire to move heavy things.

What should you do from here? If you are stuck in a rut or want to find the method that is going to be most effective for you, take some time to define your goals, figure out what is realistic for you, and take into consideration your past exercise experience. All these things play into what will work as well as what you like to do while in the gym.

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This blog was written by Amanda Bireline, BS, CPT. To find out more about the NIFS bloggers, click here.

Topics: NIFS fitness yoga circuit workout training flexibility strength core strength goals heart rate strength training methods aerobic

Thomas’s Corner: Functional Training Series (Part 1)

ThinkstockPhotos-523032469-2.jpgWhat Is Functional Training?

The term functional training is a mainstay in the current fitness/wellness vernacular, but what is it? In lay terms, it is training that supports movements that are performed in everyday life outside the gym, or that are naturally occurring movement patterns (whether or not you use them).

Where You See Functional Training

You encounter functional training anytime you are walking, running, pushing, pulling, twisting, or bending (almost every movement!). As Mike Blume, Athletic Performance Trainer at NIFS, puts it, “Functional training improves our activities of daily living (ADLs), which will then help us get through each day easier.” This improved quality of life could affect something as simple as tying your shoes, to playing with your children on the floor, to carrying your groceries to your second-floor apartment.

Choosing the Right Functional Training Movements

Not all functional training exercises are created equal. We find that exercises that are more specific or have a greater “transfer effect” can have a greater overall impact on the participant going as far as increased brain/muscle motor control). Exercises that are on the other end of the spectrum have a lower overall impact, however.

Preventing Functional Training Injury

We find the difficulty and complexity of an exercise must be taken into consideration and may be detrimental to a person’s health and wellness if they are not physically capable of performing the movement correctly. We all know that there is nothing functional about injury due to inexperience or physical limitation. See a NIFS fitness instructor or personal trainer to discuss functional training and how it applies to your workout level.

In part 2 of this two-part series, I'll look at lifting techniques for functional training.

Ready to get started on your road to fitness? We offer a free fitness assessment with no obligation to join! Click below to contact us and set up an appointment.

 Free Fitness Assessment

This blog was written by Thomas Livengood. For more about the NIFS bloggers, click here.

Topics: Thomas' Corner running walking functional training muscles range of motion flexibility

Four Reasons to Make Time for a Cool-down after a Workout

cool_down-1.jpgWe know it is encouraged by fitness professionals, and included at the end of group exercise classes, but I want to ask you, personally: how many times after a workout do you actually take the time to cool down?

Many of us tend to finish a hard workout and walk right to the showers or straight to our cars to hurry and get home to the next item on our to-do list. Some of us may not notice much of a difference whether or not we incorporate a cool-down, such as athletes or active adults. However, according to the American College of Sports Medicine, “for the general population, many apparently healthy adults may have heart disease or other diagnosed conditions,” making a cool-down a game-changer for not only everyday movement abilities, but safety.

Here are just a few reasons why you shouldn’t skip out on a few minutes of recovery.

1. Prevent Dizziness

If you have ever felt lightheaded immediately after a hard workout, it could very well be caused from blood pooling. Strenuous exercise causes the blood vessels in your legs to expand, bringing more blood into the legs and feet. After physical activity, your heart is beating faster than normal, and your core body temperature is higher. When you abruptly stop exercising without taking time to cool down, your heart rate slows immediately, which can cause blood to pool into the lower body, causing blood to return at a slower rate to your heart, and your brain. This in turn can cause you to experience dizziness or fainting.

Many accidents in fitness centers actually tend to occur in the locker room from members making a beeline straight to the locker room, steam room, or sauna after a tough workout, without taking adequate time for their body to calm down.

2. Flexibility Is at Its Best

When you finish a tough workout, as stated before, your core body temperature is higher. This means that your muscles are warm and ready for more static stretching. Dynamic stretching is recommended at the beginning of a workout, so static stretching (in other words, taking a deep breath and holding a stretch in a particular position for 15 to 30 seconds at a time) is the next step you can take in maintaining and increasing elasticity in the muscles. This lengthening of the muscles leads to better range of motion and, in turn, improved quality of life for daily activities.

3. Injury Prevention

Tagging onto flexibility, you can prevent yourself from acquiring common injuries with some of this mobility work. One of the most common injuries is in the lower back, which can sometimes be triggered by tight hip flexors and hamstrings. By simply adding some mobility work after you finish, you can not only increase your range of motion, but also increase your ability to catch yourself when you fall or have to react quickly to an unstable surface.

4. Restoration for Your Body

Whether it be simply slowing down to a light jog or walk after some light sprints, or by moving into a savasana pose at the end of a yoga class, a cool-down can have physiological benefits on the body in terms of finality. When we slow down, we feel a “sense of normality” come back into our extremities, and the body begins to restore itself back to a steady state. In other words, it just feels nice!

So whatever you decide to do at the end of your workout, I encourage you to take a moment to think twice for next time. Whether it be adding five minutes of walking to bring the heart rate down, or an extra five minutes to stretch while your muscles are warm, it’s important to note that there are no negative effects to the process. It can only help you in the long run!

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This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: yoga injury prevention flexibility stretching workout recovery heart rate cool-down

5 Core Exercises to Make You a Better Runner

Runners are generally good at doing the same thing over and over again, day in and day out: RUNNING! Oftentimes they will neglect doing some of the components of what runners refer to as “the little things” that pay huge dividends in overall performance and how you feel while running. The little things include sleeping enough, eating right, staying hydrated, maintaining flexibility, and core strength, and the list goes on. When there is limited time in the day to get in a quality run, the thought of cutting a run one or two miles short to do core and flexibility work is often quickly neglected.

Core strength and endurance is a critical component that should not be neglected by anyone, especially runners. Since running is a repetitive movement, the muscles in the body can become imbalanced when cross training, strength training, and core conditioning are not included in the training plan, which can lead to injury.

Here are 5 simple exercises that you can incorporate into your daily training plan with no additional equipment. All you need is 5 minutes!

  • Planks: plank-2Lay flat on your stomach and tuck your toes underneath. Raise yourself up onto your elbows and toes. Hold this position, maintaining a straight line between the top of your head and your tailbone. Do not let your hips sag down too low or press up too high.

 

  • Bird Dogs: Start in a tabletop position with your wrists beneath your shoulders, knees below the hips, and a flat back. At the same time, extend one arm out in front of you as you extend the opposite side leg behind you. Bring the elbow and knee together in the middle to complete the movement. Complete sets on both sides of the body.

bird-dog2bird-dog-1








 

 

 

Bridges: Lie flat on your back with your knees bent and feet flat on the floor. Bring your heels as close to your hips as you can without pain. Press your hips up as high as you can while keeping your feet in contact with the ground. Hold for a 2-count and return to the start position.

bridge-2







 

  • Hip Hikes: Standing tall in a neutral position with one foot flat on the ground on an elevated surface, drop the opposite side of the body below your pelvis on the side of your grounded foot. Activate the grounded leg’s glute to return back to the start position. Complete sets on both sides of the body.

Foot-dips

foot-dips-2

 

 

 

 

 

 

Try these 5 exercises before you go out for your next run. Start out completing just one set of each exercise. Hold the plank with good form as long as you can and build up to 1 minute. For the rest of the exercises, gradually build up to 3 sets of 10 to 12 repetitions. Once you get the hang of this, it will not take you any longer than five minutes to complete. This method will give you a great start to adding core exercises to your running routine.

Here's another core workout you can try.

If you are looking for a marathon training program consider joining the NIFS Fall Half and Full Marathon Training Program. It is geared toward preparing individuals to complete the Monumental Marathon.

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This blog was written by Stephanie Kaiser, Health Fitness Specialist. To find out more about the NIFS bloggers click here.

Topics: running injury prevention training flexibility strength core exercises

Thomas’s Corner: Using Tennis Balls for Self Myofascial Release

By now, you may have been to the gym a few times and have seen or even tried using the foam rollers. As we have learned from NIFS Personal Trainer Kris Simpson in her blog, foam rollers are a great way to loosen up the muscles by promoting flexibility, blood circulation, and recovery through self myofascial release. Although foam rolling is great, we can take the self myofascial release techniques a step further by implementing a commonly found piece of fitness gear, the tennis ball (or lacrosse ball).

Differences Between Foam Rollers and a Tennis Ball

A tennis ball or lacrosse ball can be used as a tool for applying self myofascial release to the muscle, similar to foam rolling. Differences between foam rolling and tennis ball rolling go beyond the obvious. Visually, a foam roller is traditionally a cylindrical, foam object and can be rather bulky, which would be fine for large muscle groups such as the glutes, hamstrings, or latissimus dorsi. The tennis ball is much smaller and round, giving it the ability to reach smaller areas and pinpoint tight, sore muscles. This is great news for small-muscle issues, but it is not exactly practical for total body myofascial release.myofascial release

How to Use a Tennis Ball for Self Myofascial Release

Some examples of areas on which I like to utilize a tennis ball or lacrosse ball(pictured) include the hip flexor, the glute, and the shoulder blade. Follow these steps:

  1. Rest your body weight (as much as you can handle) on the tennis ball.
  2. Support yourself with your opposite-side leg and foot or with your upper body (depending on the areamyofascial release you are targeting).
  3. Then, roll over your target area, pinpointing and triggering muscles that otherwise may have been missed by the bigger foam roller.

Foam rolling and tennis ball rolling intensity can be determined by increasing or decreasing the size, shape, and hardness of the tool. The various tools you bring to the table will ultimately determine the experience you have with myofascial release.

myofascial release

 

 

 

 

 

 

 

If you are new to self myofascial release or want to experience some new rolling techniques and tips, meet with a NIFS health fitness specialist or personal trainer to get started on your way to wellness excellence. A more fit day is right around the corner.

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This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers click here.

Topics: NIFS Thomas' Corner shoulders injury prevention muscles flexibility stretching

Fit & Forty+ (Fabulous) Series—Foam Rolling and Increasing Your Range of Motion

Fit & Forty+ (Fabulous) Series—Foam Rolling and Increasing Your Range of Motion

by NIFS Personal Trainer Kris Simpsondescribe the image

As you reach your 40s, your body becomes less flexible, from sitting too much. Your body gets softer, from loss of muscle mass. Your weight creeps up, and your bone density drops. YIKES. Getting old stinks. But hold on, ladies: We can fight back!

Our video today shows you how to increase your range of motion (ROM) and move better. We introduce you to the foam roller, which is becoming a popular way for people to break down adhesions and sore muscles to get the muscles to fully function. The roller is a great way to start your workout.

If you can move better, the next part—adding strength—will be more effective. Here at NIFS, we can do a Functional Movement Screening (FMS) to determine your imbalances and give you exercises to help you move better.

If you want to schedule an FMS screening click here to contacted by a NIFS staff member.

In the next segment, we look into your diet with help from Angie Scheetz, our staff dietitian. We will give you challenges to improve your diet—plus a circuit to burn some serious calories!

If you missed the first blog in this series go back and read and watch our video on Getting Started.

This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. If you have questions about something in this series or would like to schedule an appointment with Kris please contact her at 317-274-3432 or email. To read more about Kris and NIFS bloggers click here.

Topics: NIFS exercise fitness muscles range of motion flexibility

Why You Need Pilates in Your Fitness Regimen

Okay, I know what you are thinking. I have conversations about Pilates almost daily with skeptical fitness enthusiasts, and so often people feel that Pilates is not worth their time. I sympathize; before I tried Pilates I thought that I had things covered with weightlifting, core work, yoga, and cardiovascular training. Why would I need to add anything to my already busy schedule?Pilates

When I took my first Pilates class, I realized that I was wrong. I could barely finish any of the exercises and for several days after I was so sore that I thought I had broken a rib. I almost did not go back because I was embarrassed by how poorly I had done. I could not believe how weak, inflexible, and uncoordinated I was. Later I learned that the muscles targeted in Pilates exercises should be used in other forms of training, but that people are not always taught how to use them when they exercise. Since including Pilates in my regimen, my strength and skill has improved in all of my workouts!

The Workout Benefits of Pilates

So, why should you consider Pilates? Pilates enhances everything you do. The Pilates Method Alliance states that Pilates improves posture, coordination and balance, flexibility, and strength in every muscle group. It helps to align the body and adjust imbalances from sports. The system even increases lung capacity, circulation, joint health, and bone density. From marathon runners to baseball players, athletes in every sport benefit from Pilates.

I love that, once you are confident enough to do so, you can take Pilates with you anywhere and do it any time. It is easy to incorporate the movements and principles into your workout regimen, and you don’t have to do many repetitions for the work to be effective. Even a few exercises a day will benefit you greatly!

Pilates at NIFS

Interested in trying Pilates? Check out our NIFS Pilates Training page for more information about our group mat, group reformer, and private training sessions. Request a free class pass to try our group Pilates mat class, or any class on the schedule at NIFS!

This blog was written by Morgan Sanders-Jackson a group fitness instructor at NIFS. Meet our other NIFS bloggers.

Topics: NIFS group fitness group training balance flexibility strength core Pilates