These are the three changes you should make to your workouts as you get older, according to a Pilates instructor

by Universalwellnesssystems January 26, 2025

written by Universalwellnesssystems January 26, 2025

As you get older, it can be difficult to maintain exercise habits, especially as the pain increases.

However, there are many ways to adjust the exercise routine into a suitable one, benefit from exercise without injury.

Catherine Mana is a Pilates instructor, CLM Pilates Men and women of all ages up to 80 are working together. According to her, in order to change exercise habits as they age, they should be aware of the following three points, which can be a very simple change.

1. Focus on exercises to improve balance

“The first thing I recommend is to focus on balance,” Mana says. “As we get older, the balance will be lost, so exercise that emphasizes balance is very important.”

This helps to improve the way you move in your daily life and prevent injuries during exercise. “Add a standing Pilates to a daily routine. This reduces the risk of falling and improves the sense of perfection.” [your sense of where your body is in space]。 “

Another way to improve the balance is to take advantage of one leg movement. “When doing strength training, please do it with one leg,” Mana says.

This can be an easy thing, such as maintaining a balance with one leg as long as possible or trying a one -sided exercise like Bulgarian Split Squats.

2. Drop the speed

There is a premise that you should move as soon as possible during workouts and try to complete as many times as possible, but especially in the case of Pilates, this is the best way to make the most of the workout. Not limited.

“Many basic practice is very effective. You don’t have to be very complicated to get good results,” Mana says. “Go back to the basics and do not do anything very flashy.”

First, try a Pilates routine for beginners. This does not require equipment. Furthermore, moving slowly with the Pilates’s workouts can actually be more difficult because the muscles are nervous.

“Pilates is not a race, so concentrate on thinking about reducing the pace and controling it,” Mana says. “This will minimize risk and make the most of each movement, which will increase profits.”

3. Avoid excessive spine flexion

Exercises such as crunch and abdominal muscles frequently appear in workouts, but Mana said that it is best to avoid them and select an alternative core exercise. “Focus on expansion -based exercises that help enhance muscle strength safely,” she says.

An excellent alternative to the abs are exercises called Pilates Swimmer. This helps to strengthen the trunk without applying excessive pressure to the waist. The method is as follows:

Lead down on the mat, extend your arm forward, and stretch your legs. Train your trunk, float your head a little from the mat, keep your neck longer and straight with your spine.
Lift your arms, chest and legs from the mat while breathing. Be aware of the core and turn your gaze down so that the neck is not burdensome.
While exhaling, raise the right arm and left leg slightly alternately, then switch to the left arm and right leg to create a fluttering movement. It moves quickly, but is controlled and stabilizes breathing.
Continue to breathe in alternate movement 5 to 10 times, train your trunk, and continue to control the movement slowly.

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