Tag Archive for: posture

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Which is better for building strength? Weights or Resistance Bands?

Some people are either or people. I believe both have benefits for improving bone health.

When you add resistance to your routine, your muscles release calcium, magnesium,Ā and other minerals that strengthen your bones. Your muscles don’t know whether the resistance comes from bands or weights.Ā  Whatever you are more prone actually to do, that is the mode of choice.Ā If you dislike weights, go for bands.
I personally like mixing things up.

Here’s the thing, though, you need to really challenge yourself for change to occur.

With resistance training, it’s too light if you can breeze through 20 reps of an overhead press. You’re building endurance, not strength. You should feel “worked” after 10-12 reps at a given resistance (whether it be weights or bands) with excellent alignment and good breathing technique.

I tell Pilates teachers to load up the springs on the Reformer for leg work for their clients with osteoporosis. If the springs aren’t heavy enough, they won’t gain strength or bone. (of course, ensuring proper form)

The other thing to remember is that your bone health is not only a reflection of your exercise. It’s also a function of your nutrition, supplementation, daily activities, or lack of…it’s difficult to tease out.

I believe your best shot at optimal bone health is doing weight-bearing resistance and impact exercises, dancing, walking/hiking, sports you enjoy AND also addressing other factors in your life that support bone health. When appropriate, medications may be the right choice.

Most people want a multifactorial approach to their bone health. I get that. In many ways, we are our own laboratory.

I want to share this interesting study from researchers at the U. of Oregon demonstrating how training with resistance bands increases bone mineral density.

“It is sometimes difficult for sedentary people to change their habits, and going to a gym would be more difficult. ButĀ elastic bands offer an interesting alternativeĀ since they allow enough intensity to stimulate bone mass, and a multitude of exercises are possible. Regular practice ofĀ 2 weekly sessions involving work on the main muscle groups of the body will increase bone mineral density.”Ā Ā Here’s the research study

 

 

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We’d like you to meet Amy!

Amy SmileyAmy Smiley, Age 62

TELL US A LITTLE ABOUT YOU

I spent most of my life in California, with a short stint in Sweden in the 1970s. My degrees are in Chemical Engineering and I worked in the biotech industry once I got out of graduate school. I loved working in such a new field at the time. As the family grew, I decided to quit my paid job and stay home with the children. As time went on I realized I needed a creative outlet and took up Plein air painting (with the same fantastic friend who introduced me to Teresaā€™s classes!). After my family and friends, I love the outdoors, science, gardening, and art.

WHEN DID YOU BEGIN SESSIONS WITH TERESA?

I started classes with Teresa in 2012 and have continued with them ever since. Teresaā€™s Pilates classes are a priority for me because of the physical and mental benefits they provide. I have celiac disease, which causes any number of inflammatory problems and Teresaā€™s classes are essential to my ability to manage those issues. When something has to fall off my plate it wonā€™t be Teresaā€™s class!

 

WHAT MOVEMENT OR PRINCIPLE HAS HELPED YOU THE MOST?

Iā€™d like to choose just one movement or body dynamicĀ principleĀ that I learned from Teresa that has helped me but there are too many!Ā  From ribs down to soup bowl to lifting your toesā€¦I am always learning something new, even ten years later.Ā  I think, for myself, as I continue to become more body aware, I continue to learn in each class.Ā  And, as new issues develop as the years march on, I discover new fixes for them.Ā  Everything that I have learned from Teresa applies not only in class but in other activities and my daily movement.Ā  Not to mention that Teresa is so gracious with her time whenever anyone has a question about alignment or movement difficulties. Ā She always takes time to answer any questions and I learn from my questions and those of others. Ā What a fantastic tool!

 

Amy Smiley Testimonial for Aging Strong Pilates

WHAT WERE THE EFFECTS OF THE PANDEMIC ON YOUR MOVEMENT PRACTICE?

At the beginning of the pandemic, I dropped the gym and in-person classes. Ā Although we stayed active, I really missed the benefit and connection of group exercise classes. Ā I worried about how well IĀ would maintain mobility and strength without the motivation and guidance that Teresa provides. Ā When Teresa opened her remote classes I jumped right in and was so grateful! Now that someĀ degree of normalcy is returning, having the option of in-person and virtual classes is even better than before.

I absolutely love the energy and camaraderie in the in-person classes.Ā  They are a tonic for the soul. Ā I canā€™t think of a single class where I havenā€™t had a good laugh for one reason or another.Ā  I missed that tremendously until in-person became available again.Ā  But itā€™s also great to have access to the class online if I canā€™t make it in person and to have the videos afterward.

 

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Booking Virtual Classes 101

Have you found navigating my online booking system challenging?
I created these short video tutorials to make everything easy peasy, crystal clear!
  1. First view the “Overview for All”Ā before clicking the video for the category of class that interests you.
  2. Bookmark my scheduling home page BoneSmartPilates.as.me for easy access
  3. If you prefer using mobile devices, download the free app “Acuity Scheduling Client” from the App store. My sisters find it easy to navigate.
  4. Always Log In whenever you’re on the site. IfĀ  you haven’t created an account you can Create an Account Here

 

 

 

 

 

 

 

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Extend Yourself! Spine Tuning Virtual Workshop

 

Do you ever wonder how the hunchback of Notre Dame got his hump? And do you worry that you are heading toward the same fate?Ā  If you spend too much of your timeĀ sitting, driving, doing computer work and/or texting, you just might be. Or, if youā€™re a breast cancer survivor experiencing surgical tissue tightness across the front of your shoulders, you might collapse your chest in subconscious protective posturing.

These activities all promote a forward flexed spine which can restrict our mobility, impair our balance and breathing, and cause all kinds of problems we donā€™t want to deal withā€”including the dreaded hump!

How often do you extend (bend backward)? Unless you change lightbulbs for a profession, I bet not very often. Extension is especially crucial for those with osteopenia or osteopososis-a silent disease of low bone density.Ā Ā Decreased bone density can lead to a forward flexed spine due to common undiagnosed spine compression fractures.

Extension exercises will help to decrease that forward curve inclination. Those with decreased bone density are more susceptible to fractures, especially from falls. Upright posture is associated with decreased falls and studies show extension exercises build stronger bones in the spine. Added bonus, extending the spine just feels great!

In this workshop, discover the secrets of spine extension exercises to

  • Improve your posture and prevent falls
  • Build bone in your spine
  • Promote healthy aging to continue to do what you love

Learn how to do spine extension correctly, avoiding common pitfalls.Ā  Experience simple extension exercises in multiple body positions, to unleash your optimal posture and bone health throughout the day.

Youā€™ll receive a printable follow-along guide that you can also reference afterward to remind yourself of all the things youā€™ll learn in the workshop.

Extend Yourself!

PURCHASE HERE

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Confessions of a rib flarer!

We all have our postural faults, especially if we lose focus. Mine is rib flaring, that tendency to jut the bottom ribs forward in a faulty attempt to open the chest or lengthen the body. This often results in excess back tension and pain.

With mindfulness and an awareness of this tendency, I can better control this common error and so can you!

The secret is, no surprise, “connection”. Ā I like to use the image of 2 vertical bungee cords connecting my front bottom ribs with my pelvis.Ā  Watch the video to test if you’re a rib flarer and learn 2 exercises to help fix it.
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Fall Prevention Tips

Falls are a concern for many of us, particularly for my readers with bone density concerns and those livingĀ in coldĀ climates with slippery conditions. With 2 million preventable fractures occurring every year, don’t be a statistic. Pick up some quick and easy helpful hints here!

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Single Leg Clock Balance Challenge

Studies show that just 5 minutes of daily balance training will significantly reduce your risk of falls. Practice this unique exercise designed by Teresa Maldonado Marchok, licensed physical therapist and certified Pilates instructor.Ā  Improve your bones, balance, strength and mental acuity!

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Restoring Upper Back Rotation

Upper back-or Thoracic rotation is necessary for life activities like twisting to back up your car, golf, tennis… This video demonstrates a rotation exercise to improve your mobility in this area and avoid taking up the slack in your neck or low back.

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Island Hip Kitchen Counter Workout

Cultivate your strength and balance in under 3 minutes with this new fun and challenging standing kitchen counter series. Ā Try it first without the resistance band, and when comfortable, add the resistance loop for greater challenge. Ā Safe for those with back issues and osteoporosis. If you don’t have a loop, tie a resistance band around your thighs.

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You can get a great workout in your kitchen!

You wouldn’t believe how many times I hear – I just don’t have time to get to a fitness class as often as I want to. Ā  Ā  Here’s a quick workout that you can do in your kitchen. Ā  It’s a short, time efficient standing workout you can do in your kitchen between latte’s! This workout targets hip and leg strength, core, flexibility and balance – great for when you’re tight on time and want a quick fix! Ā  Let me know how you like it!

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