Health Noise - Real or Rumour? by Iza Trengove - Country Club Johannesburg

Health Noise - Real or
      Rumour?

   by Iza Trengove

    Until recently we all “ knew” that stretching before and after exercise
    was essential to prevent injury - now we are told it could cause injury.

    Another popular perception is that Pilates exercises cater mostly for
    retirees, or pregnant moms.

    June’s health Noise investigates these beliefs and examines what is real
    and what is rumour.

                                                                               !1

Dr Estelle Watson biokineticist and senior lecturer at Wits’ Centre for Exercise
Science and Sport medicine gives the facts and myths about stretching and
Pilates instructor and endurance athlete Claudia Hazelwood tells us why
Pilates is crucial for everyone especially serious athletes.

                            Dr Estelle Watson

Are sport theories changing?
Yes, sport science is always evolving and trends come and go. A few years back swiss
balls were the “in” thing then power plates were the rave and after that it was Pilates
and kettle bells. Information about sport concepts are not always communicated
accurately and this often leads to confusion and injury.

                                                                                          !2

One issue that has become quite controversial is stretching. A few years ago, it
was almost a sin not to stretch before and after any training.
Yes, stretching got a bad rap recently. But one has to distinguish between the different
types of stretching which makes it somewhat confusing. Firstly, there is dynamic
stretching where one warms up through dynamic movements of the muscle to get it
flexible before doing sport. This type of stretching is important before exercising
because one shouldn’t go from cold muscles to performing a sport without any kind of
warm-up. Secondly, the traditional stretching also called static stretching should be
avoided before doing exercises. This is where one holds the muscle for 15-20 seconds
in a position two to three times and pulls the muscles to allow it to become more
flexible. What the research shows, is that static stretching reduces the strength one
produces in one’s sport/gym session and hinders one’s performance. That is why some
say stretching is bad for performance. This is not to take away the need to warm up.

Which type of warm-up exercises are best?
It depends on what type of sport one does. If one is going to play tennis for instance,
one could swing one’s arms in a circular motion to get it warmed up without holding it in
a static position. If one plays rugby, one could warm up by kicking one’s legs out or
against one’s posterior as you jog so that one goes through as much of the range of the
movement of the joint one is going to use without doing it statically . It is the static
stretch that will hinder one’s performance. But warming-up is important. It is good for
one’s cardiovascular system before exercising as well as the muscular system, so that
one does not exercise a cold muscle.

How long should one warm-up?
Warm-up for about 10-15 minutes before a training session and include a variety of
exercises focusing mainly on major muscle groups of whatever sport one is doing. Don’t
underestimate the importance of stretching because it does prevent injuries and helps
one’s cardiovascular system get ready and incorporate a range of movements that one
will use.

Can it improve one’s performance?
Yes, it can because one’s muscles will be warmer and better prepared to perform the
exercise. It will also help prevent a stress strain of the joint which will improve one’s
performance indirectly.

Does one have to warm-up if one trains to run a long race such as a marathon?
With any type of sport training one tends to overuse certain types of muscles and as a
result they get shorter and tighter. Those not used, get weaker. So, it is important that
we stretch those we overuse to prevent lower back pain. In everyday lives we also use
some muscles more than others. Whether one participates actively in sport or not, one
has to stretch to ensure that those muscles that become short and tight are stretched. A
muscle is comparable to an elastic hair band. If it is too short or too long it is not
effective, so one wants it to be the optimum length.

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Give examples of the best warm-up stretching exercises?
It all depends on the individual’s needs. If one wants to warm up one’s Achilles tendon
for instance one could move one’s ankle in circular movements before a race. After a
race one could put one’s heel against a pavement and hold it in a static position for 15
-20 seconds to statically stretch it out. Physiologically that muscle needs a certain
amount of time for the brain to register that it has to stretch. One should repeat the
exercise two to three times. The same applies to any other muscle. Hamstrings are
often also culprits and become shortened and tight because one sits in a bent position
most of the day and then goes out for a run.

Is it important to stretch if one does not exercise?
Yes, absolutely. There are three elements to exercise that are important for one’s health.
The first is really good cardiovascular exercises which help our heart muscles from
degenerating. One should get one’s heart rate up and aim to exercise at least 150
minutes per week. One could break it up and do 10 minutes three times a day. Any
exercise that increases one’s heart rate, such as walking briskly, are good. If one does
vigorous exercise like running for example, one could do 70 minutes a week.
Secondly, one needs to do strengthening exercises such as squats or calf raises.
Thirdly, stretching and flexibility are important. As we get older the muscles get tighter
and we lose mobility and that’s why stretching, and flexibility become more and more
vital.
One should do aerobic exercises most days and strengthening and flexibility two to
three times a week for at least 10 minutes. This will help keep muscles flexible. Include
a variety of major muscles groups and include hips, shoulders, lower back and ankles.

Are Yoga & Pilates good forms of stretching exercises?
If stretching and flexibility are one’s goal then yes. Yoga is not stretching in the
traditional format, but it is a way of improving the flexibility of one’s muscles. Holding
certain positions for a prolonged period in a variety of poses will help stretch muscles. If
flexibility is your goal, then yoga is good. Knowing one’s limits, making sure you go to a
qualified instructor and building up slowly, are crucial.

And as a strengthening exercise?
No, it would help efficiency of the muscle going back to hair band analogy, but it is not
going to make it stronger. If one’s goal is stretching, one has to load the muscle and get
it to work hard. That will shorten it.

Can you give examples of the most
important stretching exercises?
Each person has individual strengths
and weaknesses, but generally one
needs to include exercises which
stretch one’s hamstrings, upper back
and shoulders and calves. Ensure
they are never painful and avoid sit-
ups and crunches that could cause
back injuries.

                                                         Calve stretches                       !4

Hamstring stretch

Lower back stretch

                        !5

Upper back stretch

Claudia Hazelwood is a chartered
accountant and one of JCC’s Pilates
instructors. As a student she
represented South Africa in rowing
and has since competed in many
triathlon and Ironman races. A back
injury forced her to stop competing
and reflect on her injury, recovery
and the way forward. The damage
done to her back during her intense
rowing and triathlon training became
almost irreversible. After some
thorough research Claudia was
motivated to study and practice
Pilates in an effort to avoid back
surgery.
Although she was fit and strong
being an endurance athlete, her core
muscles were weak. Learning about
Pilates helped her to understand the
importance of strengthening one’s
core muscles since they support
primary muscles used when
competing in sports such as rowing,
running, swimming, cycling etc.

                                           !6

How do you respond to people who say Pilates doesn’t give one a
thorough body workout?

I can relate to those sentiments because I was probably one of those for
years until I incurred a serious back injury and had to learn the hard way.
Most A-type personalities (myself included) enjoy pushing their limits.

A Pilates class is not going to do that for you and its intention is not to
make you push your limit and heart rate to its maximum. That’s probably
why uninformed onlookers don’t believe it gives as thorough a workout
or is as challenging as many other sports. But Pilates certainly can be
challenging in its own unique way. Pilates helps one develop core
strength (amongst other muscle strengths) which supports one’s entire
body when taking part in sporting activities.

When I went into surgery I had a very strong, healthy body apart from
my spine. I was forced to take off about a year to recover and focused
on rehabilitation exercises and Pilates. During this time, I became
acutely aware of my posture, breathing, muscle weaknesses and
imbalances. I became conscious of many Pilates principles which I could
apply in other sports which undeniably has helped me improve my
performance.

Is Pilates an efficient way of exercising if one’s time is limited?
Yes, because Pilates is a very holistic approach to exercise and human
movement. Partaking in Pilates classes will lead to a healthier life and
stronger body . One doesn’t just do exercises, it is a lifelong process of
becoming involved in a movement and exercise program which
promotes greater awareness and precision of movement, breathing,
posture, balance to name a few.

A good instructor will identify weaknesses and modify exercises to suit
the needs of the individuals. If this is done, one will soon experience its
benefits. Pilates will not only create a general well-being but also ensure
stronger muscles and greater support of one’s posture which in turn will
help prevent injury.

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Are there different types of Pilates
Yes, there are varied approaches and schools. I was trained at a leading
Pilates academy in SA called BASI. It is an internationally accredited
qualification and stands for Body Arts and Science International, which is
both the name of the academy’s holding company and an affirmation of
its approach to Pilates studies. Though a BASI education is anchored in
anatomy, physiology and scientific principles, its emphasis is on the
aesthetic quality of every movement and acquiring the skill to identify an
individual’s needs.

What are the benefits of Pilates?
There are endless benefits. Pilates activates and strengthens core
muscles which connect the lower body to the upper body. All one’s
strength and power are activated by one’s core muscles and if they are
strong, they help one become a better athlete.
Other advantages include greater flexibility, better mobility, strength,
balance, stability, focus and self-awareness. It is about strengthening the
muscles and doing every movement with precision and quality rather
than quantity.

Can Pilates movements be adapted to be aerobic?
Pilates can include an aerobic component. The more one reduces the
recovery the more one will work into an aerobic zone, but it is by no
means the same aerobic experience as an hour long aerobic run or
cycle. That is not the intention of a Pilates focused workout.

Can Pilates help to sculpt one’s body and lose weight?
Exercising to lose weight is complex and many other things such as a
calorie-restricted diet determine whether one will lose kilograms. But
Pilates can definitely help tone and sculpt one’s body. It enables one to
strengthen muscles which are often neglected when one runs, cycles or
swims. If one’s main goal is weight loss one has to take many other
factors into account and weight loss becomes a by-product of living
more mindfully and being more active.

What are the main differences between Pilates and Yoga?
Although they may look similar and there is some overlap, they are also
very different. Both focus on the importance of breathing but Yoga’s
moves are usually more extreme and take a more unnatural pose than
Pilates. Pilates was developed by Joseph Pilates and originally designed
to rehabilitate soldiers. It is never extreme and one is encouraged to
work within one’s own range. It can be adjusted to suit pregnant women,
children, the elderly or athletes.

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The main goal is to work out the entire body in addition to the mind and
can also include different exercise machines as well as mat work. The
focus is on the core. Once the core muscles are strengthened one is
better able to support the other muscles one is exercising.
Pilates is not only a matter of moving physically but rather about
developing an interrelated mind and body connection. It’s about
activating one’s core muscles, and at the same time being aware of
one’s breathing and the flow of movement. The end result is stronger
and leaner muscles.

How many times per week must one do Pilates to see a noticeable
change?
It depends on the needs of the individual. If it’s done to recover from an
injury, once or twice a week is sufficient. Competitive athletes who have
very little time could probably do it once a week. If it is the only exercise
one does, three to four times a week would be exceptional. Pilates is an
ideal option for recovery since it activates and strengthens other
muscles such as the core muscles and not into the muscles that are
already fatigued.

Does Pilates include stretching?
Stretching is naturally incorporated in some of the exercises in a Pilates
class. A Pilates class can also be modified to be a complete Pilates
principles and exercise based stretching class. That being said, any
Pilates class should include some stretching to warm up the body and
close off with stretching to reduce stiffness.

What are you five favourite Pilates exercises?

   1.Pelvic curl – One of the most fundamental exercises great for working spinal
   articulation and gluteus.

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2.Back support – When I started Pilates this was my nemesis. The exercise
requires strong gluteus, hamstrings and hip-flexors. They are also great for
shoulder extension.

3.Double leg kick – Such a great exercise to improve posture, working shoulder
extensors and many other muscles.

                                                                                 !10

4.Teaser prep – Back extensor and abdominal focus. I love this exercise because
you can’t cheat and gives you an honest reflection of your abdominal and back
extensor strength.

5.Hundreds – because who doesn’t love a deep adnominal burn exercise.

                                                                                  !11

Send feedback &
     suggestions to
trengove.iza@gmail.com

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