The TRX® Class is open to both “newbie” and those familiar with suspension training. All exercise selection as well as work intervals will be decided by the instructor at the time of the class based on the experience of the attendees. Attendees always have the choice to modify or “intensify” the exercises to better suit their fitness needs
Additional exercises will be inserted into the classes to enhance cardiovascular endurance. Typical exercises included in these workouts are BOSU and Trampoline
Male Menopause and Female Menopause: the benefits of Pilates
Male menopause” is the more common term for andropause. It describes age-related changes in male hormone levels.
Male menopause involves a drop in testosterone production in men who are age 50 or older.
If you’re a man, testosterone is a hormone produced in your testes. It does more than fuel your sex drive. It also fuels changes during puberty, fuels your mental and physical energy, maintains your muscle mass, regulates your fight-or-flight response, and regulates other key evolutionary features.
Declining testosterone levels can cause many symptoms like cause depression, reduced muscle mass, increased body fat, and erectile dysfunction.
To treat your symptoms, your doctor may recommend lifestyle changes.
The most common type of treatment for symptoms of male menopause is making healthier lifestyle choices. For example, your doctor might advise you to:
These lifestyle habits can benefit all men. After adopting these habits, men who are experiencing symptoms of male menopause may see a dramatic change in their overall health.
After menopause, symptoms can occur due to lowering of estrogen and Progesterone levels in the body. Progesterone retains fluid in the ligaments and connective tissues, providing flexibility to muscles, tendons and ligaments.
Not every woman will experience all the symptoms of menopause. Some of the most commonly reported symptoms include hot flashes and night sweats. Other symptoms that are related to lowering of estrogen levels include vaginal dryness, drier and rougher skin texture, weight gain, lost of muscle tone, bones lose mass and become more fragile, increased blood pressure.
Cognitive and mood symptoms as well as generalized physical symptoms can accompany menopause in some women. These vary among women and can include mood changes, stress, tiredness, fatigue, irritability, and difficulties with memory. Hot flashes and night sweats can contribute to sleep disturbances.
In June 2016 has been held a study to investigate the effects of an 8-week Pilates** exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women. Menopausal symptoms were measured through a questionnaire, while lumbar strength was measured through a lumbar extension machine, and lumbar flexibility was measured through sit-and-reach and trunk lift tests performed before and after the Pilates exercise program, respectively.
The results showed a significant decrease in menopausal symptoms. Also, the results presented a significant increase in lumbar strength and flexibility after 8 weeks of the Pilates exercise program. They concluded that an 8-week Pilates exercise program is effective in decreasing menopausal symptoms and increasing lumbar strength and flexibility.
Last but not least, if you are experiencing male or female menopausal symptoms, improve your life with the right supplements:
Glucosamine is a common ingredient found in these supplements, occurring naturally in healthy cartilage. It may help relieve pain, improve joint mobility and slow the progress of osteoarthritis damage.
Calcium and vitamin D, a powerful combination of essential nutrients. While calcium aids in bone health, growth and repair, vitamin D maintains bone structure and helps reduce the loss of calcium in your body.
Ascorbic acid, better known as vitamin C, repairs muscle tissue, including collagen for making tendons, ligaments and cartilage.
Vitamin B12 is used to treat fatigue, memory loss and depression. It’s an important vitamin for your metabolism and the proper development of your blood cells, brain and nerves. Vitamin B12 combats depression and gets you up and going again while Pilates helps to reduce stress
Magnesium does so much for your mind and body, from regulating your blood pressure to building strong bones. It keeps your heart rhythm steady and calms your nerves. This mineral also helps with digestion, relieves muscle aches and increases your energy levels.
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How to Maintain a Strong Lymphatic System
Ignoring the health of your lymphatic system means your immunity is going to suffer, and you’re more likely to deal with common illnesses and even long-term health problems. Here are five ways to boost your immune system and, moreover, support a healthy lymphatic system:
Eating a healthy diet, exercising, not smoking, getting enough sleep and reducing stress are all critical for lowering oxidative stress and halting the body’s natural detoxification processes. The circulatory system and lymphatic system rely on one another.
While blood circulates around the body via blood vessels, some fluid naturally leaks out and makes its way into tissue. This is a normal process that brings nutrients, water and proteins to cells. The fluid also gathers cells’ waste products, like bacteria or even dead or damaged cells like cancer cells.
Tissues located around the body can become inflamed and painful when circulation slows and inflammation builds. A healthy lymphatic system nourishes muscle, joint and other tissue because lymph vessels have tiny openings that let gases, water and nutrients pass through to surrounding cells (called interstitial fluid).
To keep circulation pumping and the lymphatic system functioning optimally, it’s important to load up on all the essential nutrients, like vitamins, minerals, electrolytes and antioxidants, you need.
The more nutrient-dense your diet, and the less chemicals entering your body, the better your lymphatic system can work. Some of the key high-antioxidant foods to focus on include:
The lymphatic system works best when you move your body, which helps keep fluids circulating and nutrients reaching your cells. There’s a reason why being stagnant causes you to feel more achy, stiff and prone to becoming sick.
Any type of regular exercise and movement (such as simply walking more) is good for keeping lymph fluid flowing, but some exercise seems to be particularly beneficial like “rebounding.“
Just five to 10 minutes of jumping daily can really get your heart rate up and help keep your lymphatic system running smoothly.
Foam rolling and massage therapy are both usual for preventing swelling, pain and fluid buildup with tissue. Foam rolling, also called self-myofascial release, is a type of self-massage that many people do before or after exercising. Its purpose is to help tissue repair more easily and break up muscle and tissue adhesion that can cause tightness and injuries. Foam rolling also increases blood flow to your muscles and is used to help with quicker recovery and better performance.
“Lymphatic drainage massage” is a type of specialized massage therapy that helps cells release toxins and breaks up lymph congestion. Studies have found it’s beneficial for lowering pain intensity, pain pressure and pain threshold. Massages can activate the lymphatic system and help flush excess fluid from within tissues.
You can even massage yourself to help reduce pain in swollen lymph nodes, muscles or joints.
Never heard of infrared saunas? This simple treatment is one of the best ways to naturally detox the body and support an overall healthy immune system. Infrared sauna therapy works by increasing sweat production so more toxins are removed from tissue. It can also improve blood flood and help with tissue healing, which is critical for lymphatic health.
Studies show that regular infrared sauna treatments can improve the quality of life for people living with chronic pain, chronic fatigue syndrome, depression and congestive heart failure. People who use sauna therapy love it because it’s relaxing, healing, cost-effective, can be done within your own home and really works. Infrared saunas use heat lamps that generate infrared light waves, which make their way into tissues and promote cell regeneration along with sweating.
Omega-3 fish oils and turmeric are also beneficial for improving blood flow and lowering inflammation. Supplements that can further help lymphatic drainage and detoxification include burdock root, digestive enzymes, activated charcoal and milk thistle.
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