House Of Pilates

Should we wear a mask while working out outdoor during the pandemic ?
We have been asked this question quite often in the last few days .
We are Physical Therapists and with all the understanding we have of the topic and in view of the current situation we would like to explain in simple words.

To perform low, moderate or high intensity of exercises we require energy .

When the energy is derived from oxygen it is know as aerobic respiration and when not from oxygen it is known as anaerobic respiration.

In case of low intensity exercises it is absolutely fine to wear a breathable mask and carry out the workout .

However in case of moderate to high intensity exercises or while running
There is an increase in the heart rate and demand for oxygen increases. In this aerobic respiration there is production of energy with the help of oxygen and release of CO2 and water .

In case of a non breathable mask or someone who is new to exercising or has not learnt to work in the anaerobic phase, it will be difficult working out with the decreased supply of oxygen.Sustaining their workout will become strenuous and may lead to giddiness, headaches and even blackout.

So it is advisable to take it really slow for such people.

Now as you continue to perform the moderate to high intensity exercises like running outdoors, due to the lack of oxygen the body shifts to the anaerobic phase of respiration.

In this case the muscles begin to breakdown the sugar but instead if producing CO2 and water they produce excess amounts of lactate.
And it is really extremely difficult to break the lactate into a source of energy. Hence causing the burning feeling in the muscles.

This will cause early fatigue,pace of exercise will decrease, you will loose energy faster and quality of exercise will become poor along with other issues.
Hence we strictly advice wearing breathable (maximum 2 layered) mask to perform moderate to high intensity exercises for healthy individuals but you must maintain healthy distance from other people . However best option right now is to workout at home .
Also for individuals with pre-existing cardio respiratory issues do not wear a mask or ; workout at home ✌

Instagram handle . Houseofpilates112

The target is to do 2 pushups more than you did yesterday . 🤸‍♀️
Working on the form every single time .😁
P.s pushups are one of my favourite exercises.
Some of the benefits include strength training,core work,and endurance💥

The target is to do 2 pushups more than you did yesterday . 🤸‍♀️ Working on the form every single time .😁 P.s pushups are one of my favourite exercises. Some of the benefits include strength training,core work,and endurance💥 . . . . . . . Heard silly people tell me you can do a pushup because you are light. Nope i can do a pushup because i have trained my shoulders to lift my own weight 😁 Don't forget to warm up the shoulders before you start . Hope all you guys have a wonderful workout✌ . . . . . . #pilates#pushupseveryday#pushupchallenge#shouldersworkout#pushyourself#workoutroutine#todayshow#todayschallenge#coreworkout#physicaltherapy#fitdoctor

Lately discovering what a difficult but highly effective form of physical activity yoga is. Phew! 🧘‍♀️

Lately discovering what a difficult but highly effective form of physical activity yoga is. Phew! 🧘‍♀️

Head stand for beginners 🤟
1)People with severe back,neck and spinal issues should not try this at all.
Also incase of hypertension avoid.
2) warm up some muscles before you start.
Trapezius,shoulders,hips and back.

3)Never skip steps .
Its a every day process. Do not overtrain yourself with the same 🖖

P.s Someboday should have named this "numerous ways of falling hard" .🥴 Instead of a headstand . Damn !✌ Hope you have a wonderful workout guys .🏋️‍♀️

Head stand for beginners 🤟 1)People with severe back,neck and spinal issues should not try this at all. Also incase of hypertension avoid. 2) warm up some muscles before you start. Trapezius,shoulders,hips and back. 3)Never skip steps . Its a every day process. Do not overtrain yourself with the same 🖖 P.s Someboday should have named this "numerous ways of falling hard" .🥴 Instead of a headstand . Damn !✌ Hope you have a wonderful workout guys .🏋️‍♀️

ISOMETRIC EXERCISES
🔺These are exercises which involve static contraction without any visible movement at any joint or muscle.
🔺 Usually engage smaller muscle groups that are otherwise ignored.
🔺These exercises are great for individuals suffering from back pain , weak joints, arthritis or spinal injuries.

ISOMETRIC EXERCISES 🔺These are exercises which involve static contraction without any visible movement at any joint or muscle. 🔺 Usually engage smaller muscle groups that are otherwise ignored. 🔺These exercises are great for individuals suffering from back pain , weak joints, arthritis or spinal injuries. #houseofpilates #physiotherapy #physiocare #pilates #isometricexercise #isometrics #exercise#exercisemotivation #exerciseathome @nabhadeshpande @snehal_sonawane_

Part 2. WARM UP STRETCHES.🧜‍♀️
1) Pigeon stretch
3 vatiations according to your desired level of difficulty 🌸

2)Abdominal stretch
Make sure you tighten your abdomen while you hypextend your back to touch your toes.
In order to prevent injuries.🌸 .
3)Full squat.
Legs can be rotated outwards to increase the level of difficulty . 🌸

4)Oblique stretch
A stretch is felt on the opposite side of the stretch.🌸

Part 2. WARM UP STRETCHES.🧜‍♀️ 1) Pigeon stretch 3 vatiations according to your desired level of difficulty 🌸 2)Abdominal stretch Make sure you tighten your abdomen while you hypextend your back to touch your toes. In order to prevent injuries.🌸 . 3)Full squat. Legs can be rotated outwards to increase the level of difficulty . 🌸 4)Oblique stretch A stretch is felt on the opposite side of the stretch.🌸 #warmupexercise#abdominalworkout#workouts#workoutsathome#pilates#coreworkout#corestrength#corestrengthening#corestrech#coreexercises @snehal_sonawane_ @nabhadeshpande

5 Myth regarding exercises part 2 😁
If you have'nt checked our part 1 yet . Go ahead and have a look 🤟

5 Myth regarding exercises part 2 😁 If you have'nt checked our part 1 yet . Go ahead and have a look 🤟 #askusanything . . . . . . . . #workoutmyths#workoutchallenge#abdomen#backworkout#legdaysarethebestdays#workoutmotivation @snehal_sonawane_ @nabhadeshpande

Post workout stretches are equally as important as the workout . Warm up can also include few stretches.🧜‍♀️ Along with other benefits,stretching is necessary for flexibility. 🧘‍♀️ Without which the shortened muscles are unable to stretch when you call on the muscle for activity . 🏋️‍♀️ Hence chances of injury are high !
🤯

Make sure you always hold a stretch for minimum 15 and maximum 30 sec each 😌

Part 1 Warm up stretches🧜‍♀️ Post workout stretches are equally as important as the workout . Along with other benefits,stretching is necessary for flexibility. 🧘‍♀️ Without which the shortened muscles are unable to stretch when you call on the muscle for activity . 🏋️‍♀️ Hence chances of injury are high ! 🤯 Make sure you always hold a stretch for minimum 15 and maximum 30 sec each 😌 . . . . . . . . #stretchfit#warmup#muscle#flexibility#workout#musclesarehot#cooldown#spineexercise#gymnastics @snehal_sonawane_ @nabhadeshpande

Your core plays a huge role in keeping you upright.
Working your abs in the standing position engages more muscles at once and yes burns more calories.
Some more variations for the same coming soon . 🧘‍♀️
🏋️‍♀️

Your core plays a huge role in keeping you upright. Working your abs in the standing position engages more muscles at once and yes burns more calories. Some more variations for the same coming soon . 🧘‍♀️ 🏋️‍♀️ . . . . . . . . . #abdomenworkouts#abs#corestrength#pilates#exercisemotivation#fitathome#workathome @snehal_sonawane_ @nabhadeshpande

5 Abdominals Part 2🤸‍♀️ Keep watching for modified, more tougher execises for the core that we all can do at home without any equiments🧘‍♀️🏋️‍♀️ #abdominalworkout #pilatesinstructor#fitnessmotivation #fitnessjourney#survialofthefittest#allthatforfood#goworkout#workfromhome

Balance exercises improve a person's agility and stability of gait and ability to prevent falls. Here we work on both dynamic and static balance.

Here are 3 exercises to improve posture , agility and balance.
- maintain the spine to neutral through the exercises
- keep the core engaged
- focus on the pressure points on your feet - maintain a calm breathing pattern

Balance exercises improve a person's agility and stability of gait and ability to prevent falls. Here we work on both dynamic and static balance. Here are 3 exercises to improve posture , agility and balance. - maintain the spine to neutral through the exercises - keep the core engaged - focus on the pressure points on your feet - maintain a calm breathing pattern . . . . . #pilates #balancingexercises #agilitytraining #posture #pilateslovers #physio #exercise #houseofpilates @nabhadeshpande @snehal_sonawane_

Busting 5 myths related to exercises .🧘‍♀️

Busting 5 myths related to exercises .🧘‍♀️ #abdominalworkout#knowdlegeispower#tipsandtricks#exercisetips#pilatesdanceparty#pilates#coreworkout

Part 2 abdominals ..🏋️‍♀️

5 Abdominals Part 2🤸‍♀️ Keep watching for modified, more tougher execises for the core that we all can do at home without any equiments🧘‍♀️🏋️‍♀️ #abdominalworkout #pilatesinstructor#fitnessmotivation #fitnessjourney#survialofthefittest#allthatforfood#goworkout#workfromhome

5 abdominal exercises to do at home just to fire your abs before you start your workout for the day . 🤸‍♀️

5 abdominal exercises to do at home just to fire your abs before you start your workout for the day . 🤸‍♀️ #abdlgirls#fitnessjourney #coreworkouts #pilateslovers#abdominal#exerciseathome#homeworkout#workit #pilates #houseofpilates @snehal_sonawane_ @nabhadeshpande

Hello
Trial session for Beginner Level Pilates Matwork will be conducted on Wednesday morning 12th April at Fitness Elements Dance Academy ,Vashi, at minimum charge of ₹300
Avail the opportunity to learn something new and interesting .Make sure you enroll yourself and learn movement patterns that change your body type .
First time available in Navi Mumbai
DM for details
Let's get fit together without stressing our joints .
Do it the way !

Limited seats available. Kindly call prebook trial session .

Morning sessions of Pilates at vashi navi mumbai .
We conduct group as well as private sessions.
Attractive ongoing discounts .
Contact us for more details

That early morning class you need to take before you begin with your day . Tightens your abs , builds lean muscles and tones your body like nothing else did before.
Book your class
Email at [email protected]

House Of Pilates updated their phone number.

Take a look people🤓
▪️Why is everyone going the Pilates way?▪️

Training boys and girls for strong core (abdominals and back) playing state, national and international level badminton.

Bicycle in the air.

▪️Swimming ▪️ Stabilize -lumbo pelvic region , upper body in extension ,
Mobilize-hips and shoulders
Builds endurance(primary)- erector spinae,multifidus obliques and transverse abdominis
Gluteus maximus and hamstrings
Scapular stabilizers and deltoids .


Picture credits Mandeep Singh
Snehal Sonawane Nabha Deshpande

⚫️Teaser series ⚫️
Legs Diagonal
Target muscles-transversus abdominis,deep pelvic floor muscles.
Concentric and eccentric activity of hip flexors and scapular stabilizers.
Balance -hold in V position

Snehal Sonawane Nabha Deshpande

In you do not count the number of sets and repetitions. You focus on the quality of movement , contraction of the required muscles and stabilization of the rest . It hence changes your body type and eases you off previous injuries and physical dysfunctions you have been suffering from years or prevents you from having any of them in future ..

Begin your sunday with and have a heathy week ahead ☺️