pj lates pre Popular pastime can help to prevent injuries Training Camp PILATES: You might have heard about it. You may even know . people who have done it. I know Madonna’s doing the “Wunda Chair”, “The - Cadillac” and “The Reformer”. But what is ie I decided to seek out some pro- fessional advice and instruc- tion: The Pilates West Vancouver Workout Center welcomed me into a new world of self-body awareness; a concept that ~ helps you discover muscles you didn’t know you had, and rediscover those you might “have forgotten. We start our session on the ' reformer, a long cable with - cords and straps. It is reminis- cent ofa medieval rack — a torture table used in days of old. Although i it may look menacing, the reformer is a . device that heips to successfully _- work and stretch nearly every » muscle in the body. The machine has cables that are “adjusted co increase or decrease ’ resistance, depending cn the “level and the cerength of the - student,-Releasing. a cable is, ~ similar to adding weight to an exercise machine. Pilates works “the muscles of the upper body by using resistance movements ‘that resemble lateral raises, tri- cep extensions and upright rows. The exercises are surpris- ingly challenging: Skeptics take ~ > mote! Each exercise is per- ” . formed with few repetitions, emphasizing precise movement _ “and mental control te achieve perfect form. --*, Having the proper breath- ing techniques also plays a huge role in perfecung your Pronunciation: puh-LAH-tecz Definition: Developed in the 1920s by physical trainer Joseph EE. Pilates, it is an exercise system thar focuses on increasing flexibility aad strength to build more defined, longer, leaner muscles. The Pilates method consists of over 500 specific exercises using five major pieces of unique appa- ratus to develop the body with balance. | Where: Pilates West Vancouy er Workout Cenrer, 1441 Clyde Ave, 913-3323. Benefits: It’s ideal for all fitness levels. Rehabilitation and injury prevention counteracts the effects of short, tight mus- cles throughout the body; alleviates lower back pain; reduces stress; enhances and increases flexibility; develops strong, abdominals and back. form and function. Breathing, with your diaphragm, aor with just your chest, is key. Nexe I get introduced to another apparatus called “The Cadillac”. Pilates named this machine the Cadillac because it is loaded with features for hun- dreds of exercise variations. The apparatus resembles a massage table surrounded by a frame of four posts, with straps, springs, pulleys, bars, hooks and 2 trapeze attached for strengthening, and stretch- ing exercises. What appealed to me the most abaut pilates was the mental aspect of it. To main- tain the healch of vaur tech- fique you must be clean and consistendy disciplined in your effort. Ifyou want to improve you must be correct without compromise. Ic allows both men and women to have more looseness in movement, coor- dination, and flexibility. It opens you up. It is ideal for enhancing your prowess in, and enjoyment of, various sports. | “Core Conditioning” is a erm used with pilates because it atracks your core, or the cen- tre of your physique. Your abs occupy the most important part of the body — the centre, from which all movement radi- ates. They help take the pres- sure off the lower back so that when you exert energy you use your centre muscles rather than your spine. At the Pilates Workout Avoid bulking up g up Q. Tam a 29-year-old . female and I want to start lifting weights, but I do not want toe - bulk up. What should I do? A. Women frequently ask me .. how they can achieve a toned © look without gaining too - much ‘muscle. Despite this fear, i it is very unusual for women to pack on muscle. Women have different hormone levels than men, which makes gaining niuscle very difficul. The key to ensure that you tone up rather than bulk up is not to aveid strength training, but to concentrate on lowering _your body-fat and making moderate strength gains. To achieve . this, a healthy eating plan is essential. Without a balanced diet, you can exercise all you want and not lower your body-fat. “Secondly, cardiovascular exercise is important to help burn of F . some extra calories. Finally, you need a specific workout that - concentrates on moderate weights with higher repetition sets. _ Start by performing one exercise for two to three sets of 15 to. 20. repetitions on each bady-part. . ~ Shaun Karp is a ceriifed personal trainer. For further infor- ‘mation call his office at #20- 7800 or visit their Web site “ cs 7 Y Woes Cet eee eS POV REDRESS HEA Do Center, it doesn’t take long, for newcomers to adjust under the encouraging and courteous direction from co-owners Michelle Barker and Lizanne Wilson. They have both been in the health and fitness industry for many years and train clients from all walks of life, ranging from athletes to exectitives ro rehab patients. Perfect posture is their key focus, which is especially beneficial for people who suffer from back pain or other stress-sensitive regions. The abdomen, buttocks and lower back are supported and strengthened, enabling the body to move more efficiently and freely. "Pilates gers an emphatic double thumbs up from me in all categories. Jr's also an excel- lent conversational piece while you are enjoying thar piece of guilt-free cheesecake after din- ner (you earned it). Say it, repeat puh-LAH-teez a few times! | feed better just saying it. T would to thank Michelle and Lizanne for showing me the ropes (pun intended!). They have a full range of mat classes and also provide person- al training sessions on the Reformer and the Cadillac. Wednesday, November 1, 2000 — North Shore News - 39 SsPORTS NEWS photo cindy Goadrnan, LIZANNE Wilson of Pilates West Vancouver demonstrates how to Properly use the a STOTT reformer at the Clyde Avenue workout facility. “oes Steelers sneak by Tsunamis in oe action i LEVI Moeller, Frank Robertson and Aaron Mapor all scored touchdowns to help the Steelers down the Tsunamis 20-18 in GSL minor division __ football action on the weekend. Gabe Ephard ‘Made waves - for the Tsunamis with a trio of second half touchdowns. - In another minor division game the Titans tamed the Colts 28-7 as Cole Arnet ran for three touchdowns. -. Meanwhile, in the peewee division, Aaron ‘Kitt ran for a pair of touchdowns in the sec- ond: half and Greg Smith added key Vikings | conguered Steelers 18-6. Scott Malcolm had three touchdowns tackles” as the the the Squamish Titans 33-7. liv'the third peewee divi- sion tilt of the weekend, the Roughriders ran over the and Tommy - : Knowles added two of? his” own to lead the Packers over 0. Raiders 97: 18. despite the e: work of. Raider . Bo. Palraer, who: had» three touchdowns \ “con the day. In flag one division action 5 the Falcons stopped the Blue’ Devils 18-6 and the Chargers’: and Packers knotted: y GSL. playofts. begii ‘Sun. “3 Nov. 12-at Norgate Park.:- . "interruptions. Contact between trees and: power lines can also create a severe. dang Over the next few months, we will be pruning” trees in the V7J & V7R Postal Code z areas of the North Shore.. sTrees are pruned using the best arboriculture : © tree care) practices. Skilled workers employed by BC Hydro are trained in both electrical =. ° safety and tree ‘care. Only correct and proper: ‘ techniques ar are. 2 used to eliminate any safety hazard... For more information about our current work. or. other vegetation management practices please call your local Hydro office and ask'to’ “: speak with the Coordinator of Vegetation - Maintenance. ° THE