In summertime, many females are eager to rid unwanted fat quickly. But working out aggressively or improperly can be dangerous. For example, a 21-year-old woman died at a certificated sports studio in Shanghai after a three-hour training session guided by her private coach.

The sudden death of this young woman has sparked heated online discussions about how to exercise effectively and safely, and to find out an answer, the Global Times talked to two certificated fitness specialists and a female fitness lover.

Israeli Tanya Golitsina is a co-founder of the fitness and dance center MT studio. She has 16 years of experience teaching dance, and 12 years of experience teaching Pilates and fitness.

 She recommended females to try belly dancing.

"I started belly dancing when I was a teenager. It's an exotic, very beautiful and feminine dance," Golitsina said.

Healthy dance

In her opinion, belly dancing is not only a most sensual dance but also the healthiest dance for ladies.

She said that unlike ballet or other dance forms, which she said can potentially alter and deform the skeleton and work against the body's physical inclinations, belly dancing is based on movements that come naturally to the female form.

She added that during a belly-dancing class, the movements of hip drops, circles, figure eights and shimmies put the joints and ligaments in the back, shoulders and pelvis through a full range of gentle and repetitive motions, and this could help increase the circulation and flexibility in all the joints and muscle groups.

"When movements are done properly, the pelvis is tipped forward (tucked) - a neutral position that can help prevent lower back problems," she said. "In addition, it's an excellent prenatal and postnatal exercise that strengthens and tones the abdominal, pelvic floor and other muscles used during the childbirth process."

Apart from health benefits, Golitsina pointed out that belly dancing is a great stress reliever, and also helps to cultivate a better body image and self-esteem. "After practicing the dance for a while, a woman naturally develops a better posture, and starts moving in a softer and more elegant way in everyday life."

In addition to belly dancing, she also recommended females to try Pilates.

Injury recovery

Joseph Pilates, a gymnast, boxer and physical trainer, developed his namesake training method with the aim of helping athletes recover after injuries and improve performance.

Golitsina said that as a teenager, she suffered sports injuries to the knee and tore a ligament. This drew her attention to Pilates to help her to cope with the injuries and stay toned.

She said the workouts fit everybody regardless of age, gender or personal fitness level.

"It is perfect for people with any kind of spinal, muscular or joint issues, and as rehabilitation after injuries," she said. "It also fits pregnant women, and it is perfect postpartum training."

A French student told the Global Times that she started to practice Pilates a few months ago to relieve her back problems.

"My back felt better after the very first Pilates class, and I realized that I found a perfect workout," Clementine said. As she continued classes, she noticed the pain on her back receding, and her posture and overall physical condition improved.

Clementine said that professional guidance is necessary, though. "It can be dangerous to practice Pilates at home, especially if you have any kind of physical problem. It's necessary to have instructor's guidance during the class," she said.

Golitsina said that a Pilates session normally lasts one hour, and two to three classes every week is enough to achieve good results. She added that Pilates is arelatively gentle fitness method, so it can be practiced more often, without any unwanted consequences.

As for its dress code, Golitsina advised people to practice barefoot and wear comfortable clothes that won't limit motion. Pilates also involves using equipment sometimes.

"There are two kinds of Pilates: mat and reformer. We practice mat Pilates at our studio; the only thing required is a yoga mat," Golitsina said. "There is some additional equipment that might be used, such as stability balls, Bender balls, resistance bands and more, but these are just optional."

Indian Ganesh Singh is a yoga specialist, with bachelor's and master's degrees in yoga science. His family founded the brand Just Yoga in 1989, and he brought the concept of Just Yoga to China three years ago.

"My parents are also devoted lifetime yoga practitioners. As for me, I started teaching yoga at the age of 10," said Singh. "Thereafter, yoga becomes my life and it will be an ongoing process."

From external to internal

Singh believes yoga is an ideal workout for females both physically and mentally.

"At the first level, yoga is beneficial for the physical health and well-being of every practitioner, especially for women. Females can benefit from yoga in multiple ways, for example, yoga can help them to cope with physiological turbulence during moon cycles," he said.

He added that yoga mentally strengthens people's will and enables people to deal with stressful and unpredictable situation. He said that, ultimately, yoga tends to lead individuals to a state where they could enjoy absolute bliss, happiness and truth.

Singh pointed out that body fitness is only a byproduct of the holistic, blissful state that yoga ultimately offers, and it should not be the ultimate goal people are after.

He also offered some advice for yoga practice. For beginners, he suggested that they should first find proper guidance to develop the right attitude and find the right path; he said some yoga teaching on the market is misleading and beguiling. As for practice time, Singh said beginners could practice for 60 minutes to 90 minutes per day, and gradually take yoga into their life.

He also highlighted the importance of dress during yoga practice. "During yoga asana practice, all the pores in your skin are open, and skin becomes the major channel for people to interact with and respond to the external environment. Therefore, the material of the yoga dress has to be favorable for the ventilation," said Singh. "Cotton is the primary choice. And anything stops the air exchange should be avoided, such as plastic-made material or design that is too tight."

As for the color, he said anything soothing for the eye is recommended, like green, white and saffron.

To avoid injuries or tragedies practicing yoga, Singh said it is very important to become fully aware of your own body and understand what he termed the "range" of what you can reach.

"Practice that exceeds the range of your body will inevitably lead to discomfort and harm. Practiced properly, yoga can be beneficiary in different layers. Doing it wrongly, similarly, the negative effects can also be multitude," he told the Global Times.



 

Tanya Golitsina teaches Pilates and belly-dancing classes at her studio.

 

Ganesh Singh leads female students to practice yoga. Photos: Courtesy of the interviewees

 
Newspaper headline: Slimmer Summer