Strength and Conditioning NYC

Starting in May 2019, Enja Schenck will offer semi private resistance training for women with osteopenia and osteoporosis. We are the first to offer the highly successful LIFTMOR program in NYC (@ 28th & 6th). Please call (718) 858-5806 or email [email protected] for more info.

Latest review on spinal flexion by Greg Lehman, covering whether neutral spine is protective or spinal flexion increases injury risk during loaded exercise and ...whether there's an advantage to lift with a flexed spine. Free full text, grab it even if it's for the 126 references https://www.researchgate.net//349768129_Getting_out_of_neu

Did you know that ankle dorsiflexion facilitates and plantarflexion inhibits pelvic floor tone? Are you wondering what implications that might have for PF rehab or wearing high heels?

Visualization of abdominal muscle actions, inhale shown: 1. Hollowing, deep layer only 2. Hollowing with IO/EO engagement 3. Bracing, all 3 layers while pushing... air down There is no right or wrong - the task determines the action.

Great expert advice by Tim Gabbett how to safely increase your mileage in a more personalized way than the old 10% rule. Plus the importance of resistance training for runners

I wrote a piece about Exercise Science and Pilates, and it turned out to be a love letter to the method: I have a Masters degree in Exercise Science and am a NS...CA certified Strength and Conditioning Specialist. For us, Sports and Exercise are categorized, built on scientific principles, informed by a solid body of scientific evidence and, most importantly, quantifiable. I am also a classical Pilates Teacher. Pilates is built on principles as well, but they’re not scientific and they’re not even established by the creator of the method. Pilates is categorized, but to such an illogical degree that only an insider understands what the specific terms actually stand for. There is Pilates research, but it often lacks standardization, validity and reliability, as well as direction. Lastly, even though Pilates uses resistance, the loads are not reliably quantifiable. For years I struggled to incorporate my background Pilates into the structures of Exercise Science. Today a light bulb went off! The solution had actually been right in front of me all the time: My mentor Bob Liekens had always said Pilates is your glass of water in the morning, it prepares you for all the other things you do. What if Pilates is its own category, and I had tried to fit Pilates into a mold that it actually doesn’t fit into? That is the answer! So if Pilates doesn’t fit into the Exercise Science mold, then what is it, and what are its advantages? Pilates is a movement method with an extraordinary range of adaptability. The load (springs) may not easily be measured and linearly progressed, but it can be used for support (like external muscles) or for resistance, which is an amazing concept if you think about it more closely. It’s like dumbbells that apply load AND antigravitational forces at the same time. Pilates has its own ways of progressive overload - you don't add springs until they're all used, or repetitions. Instead, you may be required to use additional coordination, additional muscle groups, overcome psychological challenges, add more stability, increase your ranges of motion, breathing, achieving an increased Zone of Apposition, to name a few. These challenges overload the system which leads to adaptations, yet they are not necessarily recognized by the principles of Exercise Science. The use of springs assists in increasing joint range of motion under load (compressive forces) as well as under tensile forces, which is not easily possible under different types of load, where ROM is confined to the strength capacity to resist the load. While Pilates was not conceived as strength building per se, it has strengthening effects on a deconditioned population, while it is also safe to be used by such population which often has various comorbidities. On the other side of the spectrum, even for very advanced Pilates practitioners with decades of Pilates experience, Pilates proves to be a continuously challenging path. Pilates also has a remarkable range of acceptance among professions, such as other exercise professions, as well as the medical field. Some professions even took the method and modified it to their own needs, such as Physical Therapists. While it is challenging to apply Exercise Science principles to Pilates, it is important to note that the body needs to be challenged in order to adapt. That is simply a physiological fact. If you do the same routine every session, without adding progressions in the form of more advanced exercises, increased or decreased spring loads, increased ROM or control, you’re wasting your time. Now if you lift weights you may ask where Pilates fits into your routine. The answer is on your off or deload days. Pilates is a great way to remind your body that there are other variables, there are other types of loads and there are other planes of motion. I believe it makes much more sense to let Pilates be Pilates and explore the different perspectives it poses, rather than trying to make it strength or aerobic training and trying to apply FITT progressions as suggested by Exercise Science principles. Lift on your on days and let Pilates be your glass of water in the morning on your off days.

https://m.facebook.com/story.php?story_fbid=10157363008356604&id=653061603

Great and easily understandable article about postural asymmetries, breathing, Postural Restoration, the Zone of Apposition (ZOA) and more good stuff. We'll cover some of this in Thursday's class!

The title says it all

Push up sprint starts <3 #strength #strengthandconditioning #exercisescience... #pilates #classicalpilates #sprinting #runningmechanics See more

Save the date for this awesome campaign, see you on a chair tomorrow at 3pm EST

Kathi Ross-Nash Red Thread has coordinated a Pilates Day for next Sunday, June 14th. All donations for the event will go to Campaign Zero. I'm one of several in...structors participating: Time: 3:00pm EST Class: Wunda Chair on Chair and Mat. Equipment needed: a stepper, ottoman, or chair sturdy enough to step on and wide enough to sit on. A mat. Instructor & Studio: Enja Schenck Sign up: [email protected] Zoom link: https://us02web.zoom.us/j/8857523787 Password: JHP ID: 885 752 3787 Suggested Donation for the day: $20 (if you are able, if not please join me anyway!) Use this link for donations in the US: Venmo @Pilates-Movement Use this link for donations outside the US: https://www.paypal.me/PilatesMove Follow this link to see entire event listing & classes! https://mailchi.mp//pilates-movement-for-change-campaign-z

Virtual strength & conditioning for an injured aerial artist who doesn't own any weights - my clients keep me on my toes