Welcome to a sensible blend for the person that would like a gentle, challenging workout! We fuse and incorporate traditional Hatha Yoga Poses with Pilates-inspired postures and movements to create a standing and mat workout that integrates the concept of mindfulness, fluidity, grace, strength and endurance....for a zenful fitness experience. In this total body workout suitable for all levels, you'll experience exercises that focus on breath, stability, core strength, flexibility and muscular endurance - combining both Eastern and Western philosophies of movement. You'll open, stretch and strengthen the body, and reduce stress in a different way. Variations and modifications are included to increase adherance and challenge all levels of participants through this physical journey. Refer to schedule for times, location and private class availability.
Our signature classes are a modern, low-impact format encompassing core and total-body training to: - create a stronger core, midsection and improve muscle tone - tone the body by challenging several muscle groups - improve muscular strength and endurance - increase mobility and flexibility - improve posture, body alignment and balance - improve breath, powers of concentration and focus - Improve body alignment, balance, stability and minimize postural issues as we age - strengthen and support the musculature, stabilize spine to help low back concerns
Your core (the central corset of the body and center of gravity) including the abs, obliques, erector spinae, gluteals, and muscles of the upper back and chest as well the entire body will be engaged in this workout. Move to world music rhythms with a unique, low-impact workout that will challenge your muscles, create a sweat and burn calories. This mind-body workout is for all sizes and fitness levels. No experience needed. Bring a sticky mat. Refer to schedule for times and location.
The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) updated physical activity guidelines for healthy adults under age 65 are as follows:
- Do moderately intense cardio 30 minutes a day, five days a week OR Do vigorously intense cardio 20 minutes a day, 3 days a week AND 8-10 strength training exercises, 8 to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still be able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
STEPS TO BETTER HEALTH
Maybe you've heard the recent guidelines about walking 10,000 steps per day. Adding steps has many health benefits: cardiovascular endurance, weight loss, increased energy, etc. Studies suggest that walking 10,000 steps a day is enough activity for weight management. With an increasing number of Americans having office jobs, long daily commutes and numerous demands on their time, many have fallen into a sedentary lifestyle. For many living a sedentary lifestyle (just living and working), they may only walk 1,000-3,000 steps per day. It is nearly impossible for us to get in 10,000 steps in a day without intentionally going out for a walk and/or engaging in other forms of exercise.
Exercise data indicates that people who go for 30-minute walks don't reach 10,000 steps per day, and walking a few thousand steps a few times per week just isn't enough to get you locked into a new fitness routine. Also, when people commit to 60-minute walks, it's much easier to find an excuse not to do it, as it can be difficult to find such a large block of time together or it can seem like a daunting task. However, add a 50-60 minute Bootcamp class, Zumba class, Bellydance class or Sole Sisters activity and you'll reach you goal much quicker in a fun, yet challenging and creative way.....in addition to reaping the benefits of increased endurance and muscle tone. So, you might wonder, how far is 10,000 steps anyway? The average person's stride length is approximately 2.5 feet long. That means it takes about 2,000 steps to walk one mile, and 10,000 steps is about 5 miles. A reasonable goal for most people, is to increase average daily steps each week by 500 per day until they can easily average 10,000 steps per day. By committing to walking 10,000 steps, you commit to creating and maintaining a healthier lifestyle.
