Ada banyak kebaikan dari segi kesihatan, antaranya:-
- Mengurangkan stress
- Tone dan shape badan
- Nampak lebih tinggi kerana postur badan diperbaiki
- Keupayaan fizikal bertambah baik
- Elak dari kecederaan fizikal
- Perut lebih leper (flat stomach and tighter abs)
- Fleksibel dan kekuatan ligamen
- Kesihatan secara am dan menyeluruh (General well being and wellness)
“Pilates can help to build and maintain lean muscle mass while you are losing weight, help to realign posture as the body's center of gravity changes, promote long elegant posture and graceful flowing movement, and keep you centered and energized—all at the same time,”
Aerobic exercise has been shown in numerous scientific studies to reduce the risk of cardiovascular disease, prevent the onset of diabetes, prevent some cancers and many other health benefits. But aerobic exercise alone is not the most effective way to lose bodyfat or "lose weight". And again science has proven this.
This may be not only because of the relatively small amounts of calories burned but also due to the potential loss of muscle mass. Aerobic exercise, especially heavy exercise may increase your chances of burning muscle. This muscle burning effect is further enhanced when coupling aerobic exercise with a reduced calorie diet. This is a situation you want to avoid at all costs.
When aerobic exercise is performed your body burns both carbohydrate and fat. But when you increase the aerobic/cardio intensity your body also switches to burning more carbohydrates and less bodyfat proportionately. If not enough carbohydrates are consumed your body will switch to making carbohydrates from protein. That is called catabolism and results in losing muscle mass, which is the exact opposite of what you should be aiming for. Therefore, if you are already on a low calorie diet and you add aerobic exercise, you will further accelerate this catastrophe.
The primary exercise prescription for those wanting permanent weight loss must be weight training or resistance training or strength training.
I can assure you that it's not easy to gain lean muscle. Losing bodyfat is the easy bit. Gaining muscle is the hard part. Apart from increasing strength, preventing osteoporosis (which two in three women will develop and 3 out of four guys) and other health related benefits which even go so far as to conditioning the heart and the respiratory system, building muscle is an essential part in controlling bodyfat. Yes, if you want to lose bodyfat and more specifically keep it off forever, you need to perform muscle building exercises such as weight or resistance training.
It does that by allowing your body to burn more calories, so that less excess calories remain to be stored, usually as bodyfat. You see muscle is a vital component in your body's furnace. Basically the more muscle you have, the more furnaces you have operating in burning energy or food. In fact putting on around 0.5 kg of muscle will allow you to eat an extra 300 calories per week without affecting your weight. This inevitably allows you to control bodyfat by allowing you to eat more and still stay lean. Yes, you'll be able to eat more, stay lean and feeling great.
I can assure you that it's not easy to gain lean muscle. Losing bodyfat is the easy bit. Gaining muscle is the hard part. Apart from increasing strength, preventing osteoporosis (which two in three women will develop and 3 out of four guys) and other health related benefits which even go so far as to conditioning the heart and the respiratory system, building muscle is an essential part in controlling bodyfat. Yes, if you want to lose bodyfat and more specifically keep it off forever, you need to perform muscle building exercises such as weight or resistance training.
It does that by allowing your body to burn more calories, so that less excess calories remain to be stored, usually as bodyfat. You see muscle is a vital component in your body's furnace. Basically the more muscle you have, the more furnaces you have operating in burning energy or food. In fact putting on around 0.5 kg of muscle will allow you to eat an extra 300 calories per week without affecting your weight. This inevitably allows you to control bodyfat by allowing you to eat more and still stay lean. Yes, you'll be able to eat more, stay lean and feeling great.
GET MORE MUSCLE!!!
MORE MUSCLE = INCREASE METABOLISM = MORE CALORIES BURNED = INCREASE FOOD INTAKE = LESS BODYFAT
Alternative training: Pilates
What does this Pilates system do for you? It will give you strength training all over your body -- in your hips, adduction and abduction muscles, abdominal muscles, lower back, traps, biceps, triceps, chest, upper body, lower body and especially in your midsection. This is why both men and women find Pilates to be a fantastic system of strength training.
Finding a workable system
Most people who are really committed to losing body fat are okay with the effort part. That hasn't been the problem. The problem has been finding a strategy that really works. What's a system that works? People tried the Atkins Diet or the low carb diet, and for many people that didn't work. People tried the low fat diet years ago -- well that didn't work, because everybody just loaded up on carbohydrates and cookies. People tried all kinds of other things -- they tried stimulants, things that make you shake all day long because you have a lot of caffeine in your system. And gee, they found out that didn't work either, because it just made them hungrier.
So, typically, it's not the effort that stops people. It's the reliability of the system. Finding out what really works is the hardest part.
But I can tell you that no system will work without the physical body movement component. You've got to engage in strength training, you've got to engage in cardiovascular exercise, even if it's just walking for 5 minutes a day. If you can't walk, even just lifting your arms for 10 minutes a day, or lifting a 1 lb dumbbell over your head 50 times will benefit you. I don't care what it is, if you can move something, then you can engage in cardiovascular exercise. There is no excuse, unless you happen to be paralyzed from the neck down, in which case obviously you can't engage in strength training. But for everybody else, there's no excuse. If you can move a limb, you can do this.
Find a way to start strength training today, and your body will immediately start showing results.
Nota:
Setelah berjaya menurunkan berat badan yang banyak dengan Herbalife, aku rasa Pilates merupakan cara untuk aku mendapatkan shape yang dikehendaki dan memastikan berat yang hilang tidak akan diperolehi semula. Aku berazam teruskan pengambilan Herbalife untuk maintain berat dan kesihatan kerana bagi aku Herbalife merupakan satu kaedah yang reliable dan patut diteruskan. Dan aku akan teruskan usaha dengan Pilates untuk mendapatkan hasil yang lebih baik lagi.
Kepada sesiapa yang berminat dengan Pilates, ada banyak video dalam Youtube yang doleh di download dan dibuat sendiri di rumah. DVD/CD Pilates pun ada di pasaran. Selamat mencuba!
Nota:
Setelah berjaya menurunkan berat badan yang banyak dengan Herbalife, aku rasa Pilates merupakan cara untuk aku mendapatkan shape yang dikehendaki dan memastikan berat yang hilang tidak akan diperolehi semula. Aku berazam teruskan pengambilan Herbalife untuk maintain berat dan kesihatan kerana bagi aku Herbalife merupakan satu kaedah yang reliable dan patut diteruskan. Dan aku akan teruskan usaha dengan Pilates untuk mendapatkan hasil yang lebih baik lagi.
Kepada sesiapa yang berminat dengan Pilates, ada banyak video dalam Youtube yang doleh di download dan dibuat sendiri di rumah. DVD/CD Pilates pun ada di pasaran. Selamat mencuba!
References:-
| How Pilates Can Help You Lose Weight by |
kak ziera,
ReplyDeleteakak memang marvellous la...sempat gak nak buat pilates..saya ni entah bile le sempat nak buat actuall axercise..asyik jalan kaki jek..borink la....tahniah atas kejayaan akak....