Springing your core muscles into shape

Sep 2 2008 By Diane Parkes

IT is Pilates – but not as we know it.

Andy Adamson’s COOLpilates studio uses state-of-the-art machines to support keep fit enthusiasts – and make them work just that little bit harder.

Pilates, a total body work out created by Joseph Pilates in the 1920s, has become hugely popular with classes in gyms across the city.

But purists argue that the benefits are greatly increased with one-to-one classes.

Because Pilates depends on working inner muscles correctly, without specific tutoring people can follow an entire class without actually strengthening the core muscles at all.

Which is the ethos behind Andy’s studio at Yoga Haven in Livery Street, Birmingham, with one-to-one tuition and very small groups are the rule.

“The problem is that the vast majority of people have some form of misalignment and when they work on a mat they simply reproduce their habitual postural positions and therefore reproduce that misalignment,” says Andy, who first became interested in Pilates when he headed the dance department at Birmingham University.

“With the machines and one-to-one tuition people can re-correct their alignment as they are having to work both sides equally.”

Pilates is dependent on understanding what is known as the ‘core’ muscles in the body and then exercising them.

“People need to fully understand what the core muscles are and how to fire them up,” says Andy.

“When the core muscles are correct then you are working the whole body and tuning it into alignment. It is not simply about working the big muscles like the biceps.”

Using springs, the machines also aim to reflect muscle action.

“When you exercise, the muscle goes through three phases - weak, strong and then weak again - and the springs aim to replicate that process. Working with the springs helps to stretch muscles and stimulate cardio-vascular activitity.”

In each case, the exercises and difficulty levels can be tailored to the individual.

“We have a huge range of people using the machines,” says Andy.

“The advantage of Pilates is that people of all ages can benefit.”

Andy certainly knows those benefits. Five years ago he was struck down with Guillain-Barré syndrome, a neurological condition which attacks the nervous system.

“I was totally paralised for six weeks and it took me about a year to recover,” he recalls.

“But the doctors said my recovery was no less than miraculous and that was because I had learned how to isolate and exercise the different muscles.”

Once recovered, Andy decided to combine his experience of Pilates with more than 30 years of studying the Alexander Technique, a postural method which aims to help the body achieve alignment, and set upin business

With a successful Bodyline Pilates studio in Barnt Green, Andy decided to move into the city centre in May of this year.

“There will be a lot of people in the city centre who live very sendentary lifestyles - driving to work, sitting at a desk all day etc,” he says. “By using the machines here they can really improve their postural awareness and muscle effectiveness which will have huge benefits for their lives.”

*Prices start at £60 for an introductory five classes. For more information see the www.coolpilates.co.uk website or contact Andy on 07788 756 174.

cookbook of the week

Good Housekeeping easy to make Puddings and Desserts (Collins & Brown, £5.99)

Why buy it? Why buy a dessert when you can make your own cheap, simple and tasty offering?

Can I do it? The whole point is that these recipes do not tax your patience.

Does it look good? Cleary laid out and well illustrated with photos of each of the recipe ideas.

Dinner for two? Caramelised pineapple; chocolate and cherry gateau; orange sorbet; sticky toffee puddings.

Value for money? Lots of mouth-watering comfort food for a pinch of the cost of many recipe books.

ask sam

Q How can I change my diet to help reduce my blood pressure?

A It’s a good idea to look at what you’re eating because diet is one of the factors that affect blood pressure. Keeping physically active and eating foods lower in fat can help to prevent weight gain, which might also help to lower blood pressure.

Blood pressure can rise when we eat too much salt. Currently, most people in the UK eat about 8.6g salt per day, but we should all aim to have no more than 6g.

When most people think of salt, they think of shaking it on their food, or adding a pinch to cooking. But the salt we add ourselves makes up just a quarter of the salt we eat. The rest (about three-quarters) is already in the everyday foods we buy.

Here are a few ways you can reduce the amount of salt in your diet:

* Check labels on foods such as soups, sandwiches, pasta sauces and ready meals, for salt (or sodium) and choose the lower salt options.

* Cut down on salty snacks such as crisps and nuts, and heavily salted foods such as bacon, cheese, pickles and smoked fish.

* Reduce the amount of salt you add when you’re cooking – if you do this gradually, you’ll be surprised how little you miss the salt, because your palate will adapt to the new lower levels. You could try cooking with herbs and spices instead or perhaps use some lemon, garlic or chilli.

* Always taste your food at the table before adding extra salt.

Check the nutrition panel on food labels for salt or sodium content.

These changes to your diet can help reduce blood pressure, but they can’t eliminate stress, which can raise blood pressure. As well as changing your diet, check if there is anything you can do at work, and in your leisure time, to reduce your stress levels.