Getting into health and fitness workout routines are almost always exciting and pleasantly challenging especially if you’re really serious about it. You may look around on various fitness programs prior to finally deciding on having one – Running, Zumba Yoga, Pilates or otherwise. Massage Northern Beaches are qualified, insured and have been through a rigorous screening process to ensure you get a 5-star treatment.

If you decide on Pilates, make sure to effectively comprehend what it’d take for you to accomplish its routines especially if you absolutely know nothing about it. Though most fitness programs’ primary aim is to improve your general physique, be mindful that Pilates focuses on strengthening your core working through the rest of your body from the center going outwards.

Proper breathing, rhythm and pacing are embedded norms of Pilates exercises. For Pilates to work best for you, keeping your mind at one with your body is crucial.

Pilates Exercises That Are Safe, Easy And Effective.

Here are a few popular Pilates exercises that are safe, easy but definitely effective. Like any other fitness programs though, warming your body up before starting a workout is equally important to avoid injuries. Some simple cardio and light stretching will do, as you will be doing more movements and stretching within the session. Again, breathing is an important aspect of Pilates, so pay particular attention on how to breathe when.

Heel Slides

1. One basic mat exercise is called the Heel Slides. Lie down on your mat and slowly slide up one of your heels while inhaling. Slide your heel down and bring up the other one as you exhale. You can also do the same routine for both of your feet maintaining the breathing. Count to 15 to complete this routine.

The Roll-Up

2. The Roll-Up. At first, it may look like a crunch or a sit-up. Slowly roll up from a lying position poking each portion of your belly. Roll back down laying one spine at a time. Do the same routine as much as you can regardless if your feet are extended or bent. It is a classic abdominal exercise to flatten one’s abs and is said to be 6 times more effective than an ordinary sit-up.

The Chest Lift

3. The Chest Lift is similar to the Roll Up as it also focuses on the abs but has more emphasis on the upper portion of your abdomen. Clench your hands at the back of your head while lying down on bended knee. Lift your chest up while inhaling and exhale as you lie back down. Do the same routine 12 to 15 times.

The Hundred

4. The Hundred is another exercise which works on your core and stomach, with extra concentration on breathing and endurance. It requires your legs to straighten up high while lying flat but constantly keeping your head down.

The Bridge

5. The Bridge works on your core, back, legs and glutes by lifting your hips while maintaining stability on your hips and pelvis. Just make sure you can still see the tip of your knees as you raise your hips. Bring your hips back down and take some breather. Continue 12 times.

The One Leg Circle

6. The One Leg Circle concentrates on hips and pelvis. You need to raise your leg up to the ceiling while the other leg stays flat. Create some circles with your extended foot with 8 to 10 counts on each direction. Do the same circles on the other direction. Repeat the process on the other leg.

Muffin Top Leg Lifts

7. Muffin Top Leg Lifts can burn your muffin top or beer belly if you do it right consistently. Just lift your leg diagonally while maintaining balance on your other foot. Just raise your legs diagonally and slowly and let it work on your love handles perfectly. To create more burning pressure, hold your leg up and create tiny little pulses. Do the same on the other foot.

Heel Tap

8. Heel Tap is achieved by lying face down on the mat with your hands under your shoulders and your elbows on the side. Roll your legs out so that the knees and the top of your thighs are pointing away from each other. Bring your feet back in ensuring your heels are tapped twice. Repeat it for 12 to 15 times.

Pilates Equipment and Apparatuses

While Pilates equipment and apparatuses are not usually used by beginners, there are many ways a Pilates starter can use them, although preferably with a Pilates instructor in a gym or studio. While these machines and devices look intimidating, the exercises done using them are in essence the same principles of Pilates – just enhanced and more challenging. You can do ‘The Hundred’ on a Pilates reformer or use a Pilates band during the stretch exercises, adding extra resistance and efficiency.

The more consistent you are with your Pilates exercises and sessions, the more likely you will advance to the intermediate level at a short period of time. While basic Pilates exercises are modified for different levels and programs, the principle of improving core and alignment is the same.

Doing a Pilates teacher training Sydney gives you the opportunity for a career teaching Pilates and can be incredibly rewarding in so many ways and not just financially. For many us who have experienced pain in the neck and shoulders, lower back, hips, knees or ankles or suffered from a major physical injury, Pilates has been proven to work towards pain relief. Many doctors, physiotherapists, and chiropractors have high regard for Pilates and its exercises as means for pain relief. Many have recommended it to their patients as a method for the body to return to good health. It is also a great rehabilitation treatment tool.

Proper posture, good breathing mechanics, development of core strength and flexibility are just some of the examples of what we can benefit from pilates exercises. The learning of these different techniques in Pilates, which we also termed as the fundamentals and then integrating them into our daily life can aid in prevention of injuries. In fact, Pilates is also called “The Intelligent Exercise”, helping us to achieve “the intelligent body.”

Besides, Pilates also improves the joints range of motion, develop muscular strength and endurance. All these helped the body to achieve better limb and muscular motion which is usually lost during injuries. “The Pilates Method” is about mind and body connection. It is about making us aware of how our body works and moves. This awareness brings about a sense of total well being.

Pilates can be done both on mat and on machines like the reformer. Pilates exercises for pain relief are specific and require an experienced pilates professional who is well trained in rehabilitation. Although most people tend to think that Pilates mat exercises are great for beginners, it is very tough when the body is injured or de-conditioned; machine exercises are generally preferred. For instance, the reformer helps to support the core when it is weak but challenges it when the core muscles get stronger. Results are fast and the body can enjoy a better state of health quicker when compared against Pilates Matwork.

Here are some benefits for using Pilates for pain relief:

Improves Blood Circulation

As with injury or pain, it is normal to assume it is safer not to move the joint but to keep it still. It is however, not the case. If there is no fracture or major trauma, it is good to do gentle movement like stretching within the joint’s permissible range of motion to improve blood circulation. Movement has to be controlled, slow and gentle in the beginning. As the joint’s range of motion improves, it can be challenged further depending on that particular joint’s state of injury.

Blood supply can flow better through the area. Toxins are also eliminated as increased circulation also makes the blood get faster to the muscles making them recover quicker and more energized as the muscle cells require oxygen from the blood to function well. This helps in relieving soreness and pain in all parts of the body.

Improves Range of Motion

When Pilates movements specific to the injured area are encouraged, it might start with small range as the ligaments and tendons of a injured joint are naturally stiff and tight. With time, specific Pilates exercises helps in improving the range of motion possible.

Our sacroiliac joint (SI), situated between the hip (pelvic) and lower back (sacrum) and vital in providing the spine some form of shock absorption, is vulnerable to a condition known as SI dysfunction. It is a common reason behind many back pain cases. Pilates has exercises specifically designed for increasing stability in the lower back area (lumbar spine) and bring instant relief for people suffering with SI joint dysfunction. A painful back is never easy and limits the range of movement a person can perform. Not only that, it inhibits one from doing a lot of simple daily activities and enjoying life.

Improves Awareness or Body and Mind Connection

Pilates pain relief exercises can help to develop your mind as much as it can for the body. The exercises are directed toward developing the body and the mind as “ONE” and achieve wellness as a whole. The exercises train you to make the mind grab absolute control of the body. With the mind controlling the muscles, it prompts you to be fully focused on the exercises. In the process, the muscles are uniformly developed and the brain cells get to work efficiently and effectively together. This balance-and-control technique improves the body as a system that works in sync in work and play.

Joanna Ng runs an authentic Pain Relief Studio that specialises in pain management of the neck, shoulder, back and knee. If you have an issue with the neck, shoulder, back or knee, contact her now at Singapore Pain Relief Studio [http://www.painreliefstudio.com.sg]..

Article Source: https://EzineArticles.com/expert/Joanna_Ng/868216

Article Source: http://EzineArticles.com/6420847

Radiator experts are frequently asked whether electric radiators are “efficient” and, more specifically, whether storage heaters are more “efficient” than other types of electric heating. Electrician Brisbane 24 hours has experience in large-scale electrical work including events at some of Australia’s biggest venues.

When it comes to radiators, the word “efficiency” can be interpreted in many ways. From our experience, when a customer asks “Which radiators are the most efficient?” they could mean:

1. Which radiator gives out the most heat for its size?
2. Which radiator is the cheapest to run?
3. Which radiator uses the least fuel?
4. Which radiator heats up the quickest?
5. Which radiator is most environmentally friendly?

Electric radiators are generally regarded as being 100% efficient as almost 100% of the electricity consumed by the radiator is converted into heat and released into the room. (This differs from piped hot water central heating systems where some of the heat can be lost through the pipes on route to the radiators and the boiler.) Therefore it could be argued that all electric radiators are equal in efficiency as the energy put into the radiator will equal the amount of heat put out.

So the questions above cannot be answered by looking at efficiency; instead the key to choosing the best electric radiator is to decide which would be most effective in your specific situation.

This article aims to give clear information and facts to help you choose the electric heating product that best matches your unique lifestyle and heating needs. This will then enable you to minimise any wasted energy, which in turn will help reduce the amount of fuel you use, therefore reducing the cost of your electricity bills and your impact on the environment.

Whichever form of electric heating you opt for, we always suggest looking at the various energy providers’ tariffs to compare pricing as the cost of electricity can vary significantly; pricing does not only vary between suppliers but also between the wide varieties of tariffs offered by each supplier.

Below we have provided a summary of the electric heating options available on the market detailing their pros and cons to help you choose which option is the best for your home.

Electric heaters or electric radiators generally come in two distinct styles:

• Storage heaters; or
• On demand heaters, namely;
  
  1. Radiant heating panels;
  2. Convectors; and
  3. Liquid-filled electric radiators.

Storage heaters

These make use of the cheaper electricity that is available at night on an economy tariff. Electricity is used to heat up ceramic bricks within the heater overnight which then “store” the heat and slowly release it gradually over the course of the following day. Storage heaters were historically seen as the only real alternative to gas central heating and are still a common sight in homes across the UK.

Example: Using a storage heater in a room that requires 1kW of heat

• Require a storage heater that consumes around 3.2 kiloWatts or kW per hour.
• Economy 7 tariff = 7 hours electricity at a cheaper rate during the night.
• Storage heater is set to “charge” for these 7 hours, consuming 3.2kW per hour for 7 hours.
• Consumes a total of 22.4kW per night.
• Releases the 22.4kW of heat consumed over a 24 hour period = heat output of 0.933kW of heat per hour.

This means that storage heaters are efficient, insomuch as they give out all the energy that they consume, however they do consume a lot of energy. Interestingly, storage heaters were originally developed during the strikes of the late seventies and there is an argument that the government encouraged their use at this time as they were keen to keep the power stations running to make the country dependent on the coal industry.

Storage heaters can offer a practical solution for many homeowners; for example, as the heat is released throughout the day, storage heaters are more suitable for people who are retired or at home throughout the day. Alternatively, if you work full time and do not require heating during the day, storage heaters may not be the best option as heat will be emitted even when you are not there, resulting in unnecessary energy wastage.

The nature of storage heaters does make them harder to control than “on demand” heating products. For instance, consider the following scenarios:

• You spontaneously decide to go out for the day, but you have already paid for that day’s heating;
• You go on holiday and turn the heating off, but there will be no “charge” in the heater when you return, meaning time sat in a cold house; and
• You may want to turn the heating off in summer, but an unexpected cold snap might mean you need to do an urgent “boost” on the heaters during the day, which would be charged at a high peak rate.
• This lack of controllability makes homeowners reluctant to deviate from the pre-determined charging hours and standard usage.

Also as storage heaters age, their internal insulation can break down; resulting in heat being expended too fast and so supplementary heating may be required for later on in the day; this supplementary heating would be charged at the peak rate per hour, rather than the economy rate. Bear in mind that the peak rates on Economy tariffs are usually significantly higher than at any time on non-Economy tariffs and these rates apply to all appliances used during peak hours, not just radiators.

Storage heaters are often deemed unattractive and the nature of their design makes them quite bulky protruding significantly into a room.

On demand heaters

The following 3 forms of electric heating consume electricity “on demand” unlike storage heaters. “On demand” heating products allow you to only turn the heater on when you need heat, and turn it off when you don’t need heat. This makes them the better option for avoiding wasted energy as you only have the radiators on as and when needed and there is no need to second guess what the weather will be doing 24 hours in advance, which is particularly useful with the unpredictable British climate. On demand heaters are normally used with regular, non-Economy electricity tariffs, which do not use cheaper night-time rates.

Example: Using an on-demand heater in a room that requires 1kW of heat

• Require an on-demand heater that consumes 1 kW per hour.
• Standard electricity tariff = same rate at all times of the day.
• For someone who works 9am to 5pm; On-demand heater timer is set to come on at 7am till 8am and 6pm till 11pm, so consumes 1kW per hour for 6 hours.
• Consumes a total of 6kW per day giving a heat output of 1kW of heat per hour.

This example shows a significant reduction in the amount of energy used by someone who works standard hours; when comparing a storage heater with an on demand heater, despite the electricity being charged at a higher rate than on the rates for the Economy 7 tariff, this could still be the most cost effective option in this type of scenario.

On demand heating products, as detailed below, usually provide a better solution than storage heaters to the question “which radiator is most efficient?”

1. Radiant heating panels are either hollow, or, more commonly, are a sealed unit. An electric element is concealed within the radiator, which heats up and radiates heat out evenly from the front of the radiator. Radiant heat is absorbed by the furniture, fabrics and carpet in a room, so the warmth is retained for longer. This type of radiator is particularly good for people with dust allergies as their flat panel makes them easy to clean and they don’t “convect” heat or promote air circulation to heat a space; these factors help to reduce the amount of dust being circulated around a room.
2. Convectors, or heaters that make use of convection, warm a room by following the principle that hot air rises. Electric convectors usually consist of a hollow case; open at the top and bottom with a visible coil heating element. (Quite often, when these radiators are switched on and you look inside them, you can see the heating element glowing red inside the radiator.) Convection heating works by creating a cycle of air circulation; cool air comes from underneath the radiator, it is drawn up from the bottom of the radiator and then warms up and rises or “convects” as it passes the heating element, emitting warm air from the top of the radiator. This warm air rises to the ceiling, cools and falls back to the floor then repeats the process. Electric fan heaters also work on the same principle; the only key difference being that the fan forces air across the electric element speeding up the movement of warm air. This means that fan heaters will blast warm air into a room very quickly, but as soon as they are turned off, the room will cool almost immediately. Radiators that work on convection can sometimes be the cause of black marks seen on walls above radiators; these are caused by the residue of dust being drawn up into the radiator and burnt onto the open element.
3. Liquid-filled electric radiators operate in similar way to radiant panel type heaters; they are sealed units with an internal heating element that releases this heat via the outer case, however the elements are submerged in a liquid such as oil, water with corrosion inhibitor or heat transfer agent/gel rather than being dry. Depending on the design of the radiator, the heat generated can be entirely radiant or a combination of radiant and convected heat. Historically, oil was used to fill electric radiators. However water is now increasingly common as this offers a cleaner option; for instance, The National Trust uses water-filled electric radiators as they do not want to risk using oil which could cause damage to a historical property or its contents.

So in summary, a radiator is just a vessel designed to release energy in the form of heat and the amount of heat that a radiator releases will depend on the amount of energy put into it; this is particularly true of electric radiators, where they will perform at approximately 100% efficiency.

• Storage heaters use a large amount of cheap electricity, but lack controllability resulting in energy wastage. “On demand” heaters use less electricity and offer greater flexibility, but this electricity is not available on an Economy tariff.
• Convected heat immediately warms the air in a room, but the heat dissipates almost immediately as the heat source is turned off. Radiated heat takes longer to warm a room as it heats objects not just the air, but this means that the room stays warm for much longer.

In practice, there are many aspects that will determine the best radiator(s) for your project including your lifestyle e.g. working hours, size restrictions, interior décor, budget and availability; your choice will be governed by which factors take priority. The research proves that when it comes to heating, there is no magic “one-size fits all” solution.

For more advice on choosing the most effective electric heating product, speak to an electric radiator specialist.

Written by Helena Gerwitz, General Manager of Feature Radiators, one of the UK’s leading retailers and distributors of electric radiators and electric central heating systems.

Feature Radiators is a one-stop port of call for anyone wanting high performance, stylish electric heating at competitive prices.

Our Electric Collection is made up of the best contemporary, designer, traditional cast iron electric radiators and heated towel rails on the market in terms of quality, design and value for money.

Electric products include our exclusive iRad range of radiators that wirelessly link together to provide a centrally controlled electric heating system that is easy to install, easy to use and easy on the eye, and our electric cast iron range, perfect for use in older properties where piped central heating cannot be installed or extended.

With a wide variety of electric models on display in our West Yorkshire showroom, expert advice, unrivalled customer service and nationwide delivery, we are widely recognized as the UK’s leading electric radiator specialist.

For more expert advice then contact Feature Radiators at http://www.featureradiators.co.uk, call them on 01274 567789 or visit them in person at Feature Radiators, Bingley Railway Station. BD16 2NB

Article Source: https://EzineArticles.com/expert/Helena_Gerwitz/756057

Article Source: http://EzineArticles.com/7207405