Posts Tagged ‘flexibility’
Posted by terrepruitt on July 9, 2013
I am very shocked and somewhat embarrassed that I have had this blog for over four years and I have never written a post explaining PiYo™. PiYo is a combination of Pilates (Pi) and Yoga (Yo), brought to us by Chalene Johnson. Chalene is the creator of Turbo Jam®, Turbo Kick®, TurboFire®, Hip Hop Hustle®, and ChaLEAN Extreme®. These programs are put out by either Beachbody or her company, Powder Blue Productions. With PiYo the idea is to combine the two mind/body practices in order to appeal to a large audience. Pilates and yoga are somewhat similar to begin with, both have a component of connecting the mind and the body in conscious movement. Both have ideals on breathing and breath. Both are a way to improve flexibility, stability, strength, and balance. Depending on which type of yoga practice there could be agility and mobility involved as in Pilates. Now this might sound familiar if you know about Nia. In Nia we have the five sensations flexibility, agility, mobility, strength, and stability (FAMSS) which we play with in our dance. In PiYo the same sensations can be experienced. The manual states: “PiYo is considered a ‘Western’ approach to the practices of mind/body fitness.”
I believe that many people think yoga has been “Westernized”. Since there are so many types of yoga there might not always be a spirituality in the yoga class or chanting, meditating, or even the Sanskrit terminology. That is true with a PiYo class. It is more about the physical with an awareness.
PiYo combines yoga breathing and Pilates breathing. In general a yoga pose is done with yoga breathing and a Pilates exercise is done with Pilates breathing. Of course, students are encouraged to breath in a way that is comfortable to them and that works with their individual body, the aforementioned is just a general guide.
The PiYo class follows the tried and true module of a typical exercise class. There is a section for warming up, a section for general strength and balance, a section with more of a focus specific area of the body (say a core, upper body, or lower body), then a cool down and relaxation section. While yoga poses could meet all the requirement of each section and Pilates exercises could also, it is often the case that each section will have a majority of one or the other. Although, you might be like me and think that there is such a huge cross over it is difficult with some moves to claim it is only a yoga move or only a Pilates move. While I am certain the move did originate from one or the other practice specifically it seems as though currently there is a huge cross over. That is one reason why I think Pilates and yoga marry ups so well. They can be considered very similar.
So throughout the class there will be yoga poses and Pilates exercises. It is up to the instructor and the make-up of the class as to whether the yoga poses will be held for a measured amount of time or done in a flow. No matter which is chosen it will be a sequences of poses. Whereas the Pilates exercises are done in repetition. Generally sequences of repetitions.
A PiYo class is allowed the freedom of design. As mentioned there is a class format, but then the way it is carried out is dependent on the instructor and students. The consistence of a PiYo class is that it is for the body and the mind using both yoga poses and Pilates moves.
Do you practice yoga? Do you practice Pilates?
Posted in Yoga/PiYo/Pilates | Tagged: agility, balance, Beachbody, ChaLEAN Extreme, Chalene Johnson, chanting, conscious movement, exercise programs, flexibility, Hip Hop Hustle, meditating, mind/body fitness, mind/body practices, Mobility, Nia, Nia class, Nia Dance, Nia five sensations, Pilates, PiYo class, PiYo manual, Powder Blue, Sanskrit terminology, spirituality, stability, strength, Turbo Jam, TurboFire, TurboKick, types of yoga, Western approach, Yoga, Yoga class, Yoga Pose, Yoga/PiYo/Pilates | 2 Comments »
Posted by terrepruitt on June 27, 2013
Stepping Back Onto The Ball Of Your Foot is certainly not unique to Nia. Many dance modalities incorporate this move. In fact this move is incorporated into every day life. How often are you moving forward only have to stop and move back? You could be in line at the store or anywhere when the person in front of you moves back towards you so you take a step back. While you might not “hang” out on the ball of your foot as we do in Nia you more than likely don’t take a step backwards heel first. 
So, yes, Nia has taken moves that might be done in other dance practices, martial arts, and even everyday life and put them in their list of Nia’s 52 Moves. Nia then weaves the moves into the Nia Routine choreography. This move Stepping Back Onto The Ball Of Your Foot is part of our Base Moves. It is done with the feet and legs and they are a part of the base.
This move is described on page 123 of the Nia Technique book written by Debbie Rosas and Carlos Rosas and you can purchase it from Amazon.
As I have said many times there is a proper way to do all moves and while you are practicing them and learning them you do it the proper way. Then as you come across it in a Nia class while doing a Nia routines your body will know the proper way yet be able to adapt to the choreography that you are dancing at the moment.
So to practice this move you can start in Open Stance. Then with one leg step back onto the ball of foot. When stepping back pull the leg straight behind not to either side. Keep the foot parallel to the stationary foot, don’t turn the heel. As is indicated step back onto the ball of the foot. Keep the spine up and the heel high off of the earth. Then shift your weight onto the foot of which you just stepped back on and take the other foot off the ground. 
Your torso is upright, pelvis, chest, shoulders, chin, eyes facing forward. Do the same movement with the other foot. You don’t necessarily always have to start in open stance.
After you are comfortable with the stationary start, walk around and stop and step into the move.
This move helps with the mobility and flexibility in the foot. It also helps create or improve stability in the ankle. It helps with balance, especially if you hang out for a measured amount of time on the ball of your foot!
At the moment I can think of one routine in which we step back onto the ball of foot as a large portion of one of the dances. I know we step back all the time, but in this routine I think of one of the songs as “showcasing” this move. The choreography calls for lifting the leg of the foot that is off the ground. Or doing a knee lift. So that is a good example of the variations that Nia choreography uses with its 52 Moves.
Well, what do you think about this move? Can you see how it helps with mobility and flexibility in the foot?
Posted in 52 Moves (of Nia), Nia | Tagged: Amazon, Base Moves, Carlos Rosas, dance modalities, dance practices, Dancing, Debbie Rosas, especially if you hang out for a measured amount of time on the ball of your foot, flexibility, helps with balance, improve stability, knee lift, martial arts, Mobility, Nia, Nia class, Nia Practice, Nia Routine Choreography, Nia routines, Nia Technique Book, Nia's 52 Moves, open stance, Stepping Back Onto The Ball Of Your Foot | Leave a Comment »
Posted by terrepruitt on August 30, 2012
Now, I know that I’ve been doing the knee sweep a lot longer than I have been doing Nia. So it is true that Nia’s 52 moves are not necessarily unique to Nia, but they are part of the core of Nia. You will find a large portion of Nia’s 52 moves in every routine. There are correct ways to do them, but Nia allows for the body’s way and also, I believe Nia allows for the move to be incorporated into the dance. For instance, The Nia Technique book states that the starting position for a knee sweep is the sumo stance. I am sure that I have done a knee sweep from a sumo stance at one time, but the first dance that pops into my head where we do the knee sweep it is not from a sumo position. But the by the book (oh, yeah, that reminds me, “BUY THE BOOK!” 🙂 ), anyway, the by-the-book version of the knee sweep starts from a sumo position, complete with arms in ready position and everything. Then the body rises as you come up on one leg bringing the other leg up with a bent knee. The knee crosses the midline of the body, the opposite hand “pushes” the knee out. The knee swings out so the pelvis is open. Then the leg comes down and the foot lands on the earth. That is the knee sweep of Nia’s 52 moves.
The book does not indicate that when your foot comes down it is in the toes-to-the-front position, but that is how I teach it. I don’t want my students landing on their foot with their knee out to the side. If we are just doing knee sweeps as an exercise, maybe I would have them do that, because they would be aware of the torque in their hip, but probably not.
When I was first doing this move in Nia I was trying to do it as the book shows and as many of the people on the Nia instructional DVDs do and as the instructor does (whether it be Debbie Rosas or Carlos AyaRosas). And that was with the knee out to the side very wide. REALLY opening the pelvis. But when I did that I noticed a “something” – I don’t know what it was, but it was something – in my lower back. So I decided that opening my hip that wide and having my leg out that far was not MY body’s way, so I do not do that. I share with my students that I found the comfortable spot to be about as far as my forearms can reach. I “glue” my elbows to my sides and hold my forearms out to the side. As far as they can go is as far as I allow my knee to go. That is what works for me.
Some of the time that we are doing the knee sweep it is at the end of a “up-two-three-four (knee sweep), back-two-three-four (knee sweep)”. So that would not allow for the sumo position to be the start. Other times we are standing upright. As I said, I am sure I have done it from the sumo position because I bet it is in a routine I am not thinking of. But the ones I am thinking of it is done from a walking or standing position.
The amazing thing about the knee sweep is that it calls for the knee to cross the midline of the body. So that means that if you were doing a left knee sweep (with your left leg) your left knee would enter into the right hemisphere of your body. If you were doing a right knee sweep (with your right leg) your right knee would enter into the right hemisphere of your body. It is a great thing when your limbs cross the midline. It helps stimulate the brain. So there is a reason in many exercise routines and cardio classes that we have you do “cross overs”.
The knee sweep is one of those moves that requires balance. Since at one point you are standing on one leg, you will be able to improve your balance or practice what you have. Also the moving of the leg helps with that stability. Standing on one leg helps with strength and opening the hip helps with mobility and flexibility. The knee sweep of Nia’s 52 moves does a body and brain good!
Are you familiar with this move? Have you done it before in your exercise class? Did you give it a try?
Posted in 52 Moves (of Nia), Nia | Tagged: Cardio classes, cardio dance class, Carlos AyaRosas, cross the midline of the body, dance, Debbie Rosas, exercise routines, flexibility, improve balance, Knee Sweep, Mobility, my body's way, Nia, Nia instructional DVDs, Nia routine, Nia students, Nia's 52 Moves, stability, strength, Sumo Stance, the Nia Technique books | Leave a Comment »
Posted by terrepruitt on June 30, 2012
I teach Nia. I have been teaching Nia for three and a half years. Not as many people who I talk to have heard of Nia as have heard of Zumba so I am constantly being asked the difference between Nia and Zumba. Since I am often asked I am often thinking about them and comparing them. First, they are actually the same in that music is played and participants dance to it. Second, in both the instructor leads the participants through the various dance moves. Third, participants of both claim they are both fun. One difference is Nia is an experience in five sensations, Zumba seems to concentrate on one.
The experience is such a big part of Nia we actually call them the five sensations of Nia. I have posted about them before (FAMSS). They are the sensation of flexibility, of agility, of mobility, of strength, and of stability. In a Nia class your body will move in a way that allows you to sense the energy moving out and away. You will bend and stretch to play with flexibility, either retaining what you have or improving upon it. There are moves in the routines that require the start and the stop. The movement that is agility could be done with our feet, our arms, our hands, our bodies, our heads or a combination of body parts but we sense the start and the stop. With every routine there is a lot of mobility, some routines have more than others, but all of them that I have experienced have a lot. With mobility it is just the same as agility in that it could be a body part that is moving or our whole body. Whatever the case there is a lot of movement from each joint that helps create a healthy joint by allowing the fluid to move to it and within it. Then we also play with strength. We might squeeze our muscles sensing the energy moving in as if the bones are being hugged by the muscles. We might do squats or sit-ups, punches and/or kicks, but there is time where we play with strength. I say Nia is very big on balance because we do many moves that requires us to be stable. Many of our moves are balancing on one leg, could be a kick, could be a stance, but it requires stability. Moving from one move to the next often requires us to call upon our stability. In a Nia routine we experience all of these sensations. I’ve reached the conclusion that Zumba is primarily agility.
In Zumba the moves are always fast. So it is a constant state of start and stop. The only sensation I sense while doing Zumba is agility. Fast start, fast stop . . . . even when there is a stretch where your muscles are yearning for a second to move to their fullest length, it is a fast stretch that does not allow for the muscle to be fully stretched. Doing a full hour of agility is not a bad thing at all. It can be fun and it can produce a lot of sweat. And many of us are programmed to think that sweat equals a good workout. I think that if you are adding Zumba to a stretching program that has some balance practice in it that is great.
I am also a believer that there are a lot of things that compliment Nia too. I actually think that if you like Nia and Zumba and you are able to do both that is a nice combination. You get two different types of cardio. One that is a workout in the sensation of agility and one that can move you through more use of the entire body to get that heart pumping.
I really believe that whatever gets you moving is GREAT. I think that you have to like what you do in order to make it a constant in your life. So Zumba, Nia, Jazzercise, U-Jam, yoga, kickboxing, bootcamp, weight training, whatever works for you is great. Do what you will do! That is the key!
It is that I am always asked about the difference between Zumba and Nia that I am always thinking about it and this was my latest thought after I did a Zumba class. I think I posted before about how I am left wanting to extend and finish my moves in Zumba and it dawned on me that it is the sensation of agility that is predominant in Zumba. Some Zumba classes I have attended do take a song to stretch at the end, but not all of them. So I guess it depends on the instructor. Nia instructors are encouraged to infuse their classes and the routines with their personalities, so I am sure that every Nia class has a few differences too.
Both Nia and Zumba are great cardio workouts. It just depends on what you want to do during your workout and what you want to get out of it. Do what you will do!
So, what is it that you do?
Posted in Nia, Zumba | Tagged: agility, bootcamp, cardio dance, cardio workout, dance exercise, FAMSS, five sensations, flexibility, Jazzercise, kickboxing, Mobility, Nia, Nia Classes, Nia instructor, Nia Moves, Nia participants, Nia routines, Nia Teacher, Nia vs Zumba, stability, strength, U-Jam, Ujam, weight training, Yoga, Zumba, Zumba classes, Zumba instructor, Zumba participants, Zumba routines | 11 Comments »
Posted by terrepruitt on June 2, 2012
Nia is the same as many things, the more you do it the more accustomed your body becomes to the movement. When you first try swinging a bat or a golf club it seems as if there are so many things to think about. The placement of your feet, the bend in your knees, the sinking of the hips, what your hands are doing, what your elbows are doing, where your chest is facing, to move or not to move your shoulders. Then there is your head, your eyes, and – oh yeah – the ball. So much to remember. Then as you practice you forget that you even were once
having to remember all that. You are able to just “let go” a bit and play the game. Dance exercise is the same way for some. There are moves in Nia that we do, the 52 moves. At first the body might be so busy trying to do it correctly it is not allowed to play, but once the moves are learned there is time to play. In a Nia routine a move is often repeated enough so it can be learned and then the play can begin. But there is still a technique, there is still a right way to do it in order to get the benefits from it as was the intention of having the move be a part of Nia.
One of the moves that I sometimes find challenging is the Squish Walk, the way Carlos AyaRosas (FKA Carlos Rosas), told us how to do it. I had thought it was rising on the ball of one foot, then squishing that foot down, then rising on the other ball of the foot, and alternating. The imagery is that of squishing oranges under the heels. I had thought it was one whole foot on the ground before bringing up the other, but that is not how he instructed us.
His instructions were to be on the both balls (of the feet) at the same time. Not all the way up on both feet but one heel HIGH and one lowering and switching like that. The foot that is flat on the ground (whole foot) is not there long because it comes right back up. I found this method much more challenging than the one foot down and the other foot up. The method Carlos had us do tends to work the calves and shins more than the other method.
The Nia Technique Book states one foot is down (whole foot on the ground) before bringing the other foot up. Both methods work the lower legs, improving strength and flexibility. Neither method is actually a walk. We are not progressing forward. Although the squishy movement could be incorporated into a walk.
With the method in the book, I usually use the image of high heeled shoes. Lift one heel as if you are showing off a new high heeled shoe. The concentration is on the lifted heel. Then switch heels. With the method Carlos taught I think more of oranges. The concentration, to me, is more on the squish.
In the Nia routine we have been doing this past month in my Nia Classes we do something they’ve dubbed the “double squish walk” which is rising at the same time on both balls of the feet. Then the squish is on bringing both heels down at the same time. Double Squish. I just call it up on the balls of your feet, since it doesn’t seem very squishy and it is not like either method.
I invite you to try both methods of the squish walk. Lift one foot onto the ball of the foot, then set it down and lift the other foot. Alternate. And try, lifting up on both balls of the feet, then start to lower one to ground, then alternate. It is as if in one method both feet end up on the ground and with the other method both feet end up on the balls of the feet. So fun, the different ways to do the moves yet, both ways are to help condition the lower legs to help “you move safely with different speeds and intensities”. In other words be sturdy on your feet as you move and dance through life!
Posted in 52 Moves (of Nia), Nia | Tagged: "double squish walk", ball of one foot, Carlos AyaRosas, Carlos Rosas, conditioning benefits, dance, dance exercise, dance practice, dance through life, flexibility, golf club, high heels shoes, improving strength, Nia, Nia Classes, Nia Practice, Nia routine, Nia Technique, Nia's 52 Moves, Squish Walk, squishing oranges, swinging a bat, The Nia Technique book | 4 Comments »
Posted by terrepruitt on October 13, 2011
Almost a year ago one of my Nia students let me borrow a book, Conditioning for Dance. Even though I had it for a week I didn’t take time to look at it in-depth. But I like what I saw enough to buy the book. A year later and I still have not looked at it in-depth, but again, when I pick it up and thumb through it, pausing to read here and there I love what I see. Eric Franklin’s idea coincide a lot with Nia and many mind body practices. I touched upon this in my original post Dance Conditioning.
The ideas he has shared in this book are somewhat like the Nia White Belt Principles in that they can be applied to more than just the workout or the technique, they can be applied to life. In th beginning portion of the book Franklin talks about how sometimes when dancers are unable to perform a step, often the first thought is it is because the dancer is not strong enough. So the dancer then works to build strength in the muscles required to do the particular step. But it is not always because they are not strong enough, sometimes it is because they have other issues. So getting stronger to power through the move will not necessarily allow them to do the move correctly, but it allows the issues to be reinforced. If you are doing something incorrectly because of other issues continuing to do it without resolving those issues just enforces the issues.
His tips in regards to the above can be applied to life.
-When doing a task sense your body. Learn to recognize when it is out of alignment or what behavior causes it to be out of alignment then practice doing that same task in a different way that allows your body to stay in alignment.
I know so many people who are in physical pain, it is my belief that many of them are because we do things without thinking and we do things that actually cause our bodies to be out of alignment. When sitting at your desk at work do a body check. Are you sitting up or are you slouched over? Are your legs crossed? Is your mouse so far away from your hand that you have to lean forward and/or really extend your arm? These types of things that we do over and over and actually work our bodies into a state of misalignment. I remember walking into a friend’s cube while she was working and after watching for a second I asked her what she was doing? She responded that she didn’t know what I was talking about. I said she was having to practically get out of her chair as she leaned forward to use her mouse. She looked confused and then shrugged. I suggested she move her mouse pad closer to her and she shrugged and did. No, my friend is not stupid, she was just focused on working and never stopped to really think about her body and its alignment. She just “did” because that was the way it was. There are probably a lot of things — little things, just like that — we can do to help our body’s alignment. Just sense your body as you go through your daily tasks.
-Imagine yourself doing the task. Imagine all that it will require to complete the job then go through it mentally. While imagining, sense the muscles that are used.
This is an easy one to apply to everyday. Whatever it is that you want to do imagine doing it beforehand and it will help you be aware of your body before you even begin the task. And this could also allow you to think of things that might slow you down if you had not thought of it before had. It will allow you to be better prepared.
-Seek the help of experts.
People that have done what you want to do before are always a great resource in life.
-Think positive. If there are problems or issues think about them work to find solutions, but don’t dwell on them and allow them to affect your performance.
Thinking positive is a great tool and becoming so much more widely accepted as actually having benefit. Everyone has problems. Thinking positive doesn’t mean you don’t have problems it just means you don’t dwell on them.
-Work on flexibility making sure it the body is balanced.
In life it is good to be flexible, but you also need to have balance. Can’t be so flexible you become wishy-washy.
-Participate in strength training and do exercise that will help you reach your goal.
Strength training has so many benefits in everyday life, it is good for anyone at any age.
-Find ways to increase alignment without causing tension.
Everyone has different ideas on how to be aligned and in balance. But it should become a source of great stress in your life, so try to find ways to be balanced that will add to the ease and relaxation.
In his book Franklin goes into more detail and relates it specifically to dance. Here I was using my own words and trying to “vague it” up a bit so that it would be obvious how dance training tips could be applied directly to anyone’s life.
So amazing. I am always amazed how our Nia White Belt Principles that we use in our dance practice can be applied to life. But then, to me, that is what makes it a practice. So I guess I shouldn’t have been surprised . . . and I really wasn’t, I was excited, that these tips for dance could be applied to more than just dance conditioning.
Posted in Exercise and Working Out, Helpful Hints | Tagged: Conditioning for Dance, dance conditioning tips, dance training, Eric Franklin, flexibility, Nia, Nia Dance, Nia Practice, Nia students, Nia White Belt Principles, strength training | 2 Comments »
Posted by terrepruitt on February 24, 2011
In Nia classes we have the opportunity to experience flexibility AND mobility AND agility AND strength AND stability. Depending on the starting point we can either be increasing or maintaining. I also believe it is good for people to participate in a weight training program. I believe it is good to use weights to keep strength or build strength. I think having muscle strength in important. Most people do not have to concern themselves about getting big and bulking up. I have heard women say they don’t lift weights because they don’t want to do either of those things.
First of all, as a reminder, weights are not the only way to build strength, any type of resistance can work muscles. Depending on your starting point different things can be used, for example body weight alone without the use of weights is a great place to start. The use of resistance bands or tubing can be a great way to work muscles without having to deal with storing the weights. Working with weights (resistance) is a great way to stave off the aging process.
I think it might help people who are afraid of building big muscles to know how it happens. Basically if you want to build big muscles you have to work really, really, really hard at it. It doesn’t happen from going to the gym two or three times a week doing a few exercises at 8 repetitions each. Hypertrophy (muscles getting bigger) occurs when heavy weights are lifted in a specific way . . . more than the average person is going to lift (75% to 85% of what you can absolutely lift), more exercises than the average person takes time for, and with less rest time than most people take in the gym. It really takes work and concentration. It is very stressful on the body and people often don’t like to be sore. The type of lifting required to cause hypertrophy is not something the average woman is going to do. Doing 8 to 12 repetitions of a few exercise two or three times a week will enable your muscles to stay toned or it might even build some strength, but it will not make the muscles really big. If you want to increase your strength add more resistance or more reps.
What could actually happen if you start working with weights is the shape of the muscle might adjust and it you might think it is bigger because you actually start sensing it. I would recommend you measure your limbs with a flexible tape measure before you start a weight regimen. After a couple of weeks measure again, see if there is actually an increase in size. I’ll be waiting to hear . . . .
Posted in Exercise and Working Out | Tagged: agility, anti aging, flexibility, hypertrophy, Mobility, muscle building, muscle tone, muscle toned, Nia, Nia Classes, resistance training, stability, strength, strength building, strength training, weight training | 5 Comments »
Posted by terrepruitt on February 1, 2011
I love Nia because I think of it as a way I can help people change their lives. I believe movement is the key to maintaining flexibility, agility, mobility, strength, and stability in the body. I believe that FAMSS are necessary components to leading a high quality life. I also believe there are other way people can inspire others.
One day in the mail I received a card. Here are pictures of it.
It is obviously a handmade card. The flowers sparkle, not just the “gems” in the middle but the flowers are sparkly. I love this card. I had it in my kitchen in the middle of my peninsula so that I could see both the front AND the back. It ALWAYS — no matter what — makes me smile.
This was sent to me from a fake friend. I say “fake” just so people who qualify their friends with labels such as “real” and “in real life”/IRL can understand that I have never met this woman face to face. I have only become friends with her through online portals or social networks. First I believe it was a friend’s blog. Then my blog and her blog or her blog and my blog, then Twitter. Or maybe it was Twitter then the blogs. Then Facebook. Yeah, I am sure Facebook was last. There was even some e-mail. And let’s not forget . . . . US Mail . . . . snail mail. My card.
My card that was made for me and sent to me by someone I have never met f2f (face to face), although the card proves that she is real. Very real. Also, the card is real life. I live my life and I look at that card. I actually have it in my office now which is much better because I see it for longer periods of time. It is in my line of sight. I have it to make me smile. I have it to inspire me. It inspires me to be inspired. It inspires me to want to inspire people.
It sparkles at me, reminding me to count the happies.
Aroused by divine influence, filled with reverent emotion, stimulated into action all by a true friend that filled a place I didn’t know was empty.
Posted in Misc | Tagged: agility, F2F, face-to-face, face2face, Facebook, fake friend, FAMSS, FB, flexibility, FMASS, in real life, inspiration, inspire people, IRL, Mobility, Nia, nia help, snail mail, social networks, stability, strength, Twitter | 4 Comments »
Posted by terrepruitt on August 28, 2010
So what is it you want? Do you want to lose weight? Do you want to build strength? Do you want to run a marathon? Do you want to be able to lift a 15 pound weight 100 times? Do you want to touch your nose to your knees? Whatever you want, whatever your goal the best way to reach it is to train for it specifically.
There is a principle of specificity. If your goal is to run a marathon running ten miles every day is not going to get your body ready for the 26 miles that make up a marathon. If you want to build up strength lifting a 15 pound weight 50 times a day will not build strength. You actually have to give your body what it needs in order to allow it to reach your goal. You must train the specific physiological system.
Losing weight requires your body to burn more calories than you consume. Not that doing that is always easy, but that is the simple fact. How you burn the calories is up to you. If losing weight is your primary goal then your options for burning calories is almost limit less.
If you want to build strength, then the key is to use more resistance than you can presently move. This type of goal usually has some limitations, but still, there are a lot of options out there that will enable you to build strength. There are several factors to take into account, but once you have those things accounted for you can go from there.
Running a marathon takes a lot of training, but eventually if you are planning on participating in one you would be better prepared if you included some 26 mile runs in your training. As I mentioned previously you can’t run for 10 miles — even if it is everyday — and expect to be able to complete 26 miles during the marathon.
If it is muscle endurance you want, then you need to train your body in that manner. Doing cardio for a hour or lifting the heaviest weight you can lift a couple of times will not allow your muscles to grow accustom to the repetitiveness required for muscle endurance. Likewise, if you want to become flexible enough to be able to touch your toes or touch your nose to your knees, jogging three miles a day will not help you reach that goal. Specificity, that is how you get what you want. That is how you reach your goal–work the specific system specifically.
So what is it you want? And what type of activity are you doing to get it?
Posted in Exercise and Working Out | Tagged: build strength, endurance, flexibility, how many miles in a marathon, how to lose weight, jog, lose weight, marathon, muscle endurance, principle of specificity, resistance training, run, specificity, strength | 9 Comments »
Posted by terrepruitt on May 29, 2010
I am always a little taken off guard when someone comes to me before Nia class and tells me with shock that they were sore (after the last Nia class). I recently came to the realization that these people who are shocked–and maybe a bit offended–are shocked because they didn’t realize they are exercising in Nia. They didn’t realize what a great workout they received. They certainly weren’t aware that they were using muscles they may not have used in a long time OR that they may not have used in that way. Nia is a vacation from normal exercise, but it IS exercise.
Nia is a cardio dance exercise class so there is ample opportunity to move with an intensity that will get your heart rate up. Some people sweat, some people don’t. Everyone does Nia differently. EveryBODY has different needs. Needs can change from class to class. Nia teaches to listen to your body and to learn to give it what it needs.
Nia is a form of movement. It is a mixture of nine different movement forms. The mixture includes actual movements from some of these forms and elements and ideas from these forms. But it is not these forms. In other words if you attend a Nia class you will not be practicing yoga, tai chi, or the other martial arts but we might do some moves from some of those forms or we might use the ideas from them.
With the availability of so many moves and concepts we are able to move in Nia the way the body was designed to move. We can play in the different planes, moving up and down and work on the ground. Nia allows us to work on flexibility, agility, mobility, strength, and stability.
All of this motion and action is sometimes different from what your body might be used to doing. Even though the movements are moves the body was actually designed to do, some of them you might not do in your everyday life, for instance rotating and opening the joints. When you move your body after not moving it at all or move it in a different way than it is accustomed to moving there is a possibility that you will experience soreness or DOMS.
It could be that the muscles are sore or it could be that there is awareness of the joints because the tissues or muscles that make up the joints are strengthening. While doing Nia we encourage people to try all the moves and experience them, but to tweak them so that they are comfortable to the body. Since we invite participants to sense Joy during the workout they might walk away not realizing that there could be some soreness after. Nia is also non-impact, but it can be intense so sometimes people are amazed that they sweat. It IS a workout after all.
Not everyone likes to sense the soreness that might accompany a good workout. I like it, I appreciate it because I know that it means I did something good for my body. It is ok for a body to be a little sore, it means that it is adapting to change. If the body is sore because it has not moved then it is good to have it adapt to the change of movement. If you are one that does not like to feel the effects of change on your body, then while in a Nia class you can make your movements smaller. If you don’t mind a little change then keep playing in all the levels. Nia allows for which ever path you chose and whatever you chose is up to you, I just wanted to help you understand so you can be aware of what might be happening and make an informed and mindful choice. It is my pleasure to be your travel guide and enable Nia to feel like a vacation.
I also have Tips for a Pleasurable Nia Experience and Tips for Moving Nia.
Are you ready for a relaxing yet exciting journey?
Posted in Nia | Tagged: agility, cardio class, DOMS, exercise class, FAMSS, flexibility, martial arts, Mobility, Nia, Nia class, Nia Dance, Nia exercise, Nia workout, non-impact, stability, strength, Tai Chi, the body's way, Tips on Nia, workout class, Yoga | 12 Comments »
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