The History, the Basics and Getting Started
Pilates, named for its founder, Joseph Pilates is not a new form of core strength exercise. It has been around since the early 1900’s. Pilates found great success in his practice of 34 distinctive exercises. He also shared his findings and achievements with others. Research, experts, instructors and practitioners agree that ten Pilates sessions will make you feel a great difference in your body. In about twenty sessions, you will see the results. In thirty, you will have a whole new body! As an instructor and student of Pilates myself, I feel that the results are truly life changing. I was skeptical at first, but the simple, beautiful movements allow your body to move and transform in ways you would never believe.
A Bit of History~
Joeseh H. Pilates born in Germany, suffered as a child from rickets, asthma and rheumatic fever. He became obsessed with his afflictions and ever more determined to overcome his difficulties. He became an athletic teenager, and later studied Yoga and Karate. He merged his experiences into a series of exercises known as “The Method” or “Crontology”. His precise series of exercises were designed to develop the body uniformly, correcting posture and revitalizing the body, mind and spirit. The laws of mathematics and physics were constantly followed in the development of his 34 classic exercises. The true aim of The Method is awareness of movement, mental focus and control without excessive force, thus creating a body that is healthy inside and out.
Wonderful Benefits ~
· Breathing: Proper, Controlled Breathing ~ in through the nose and out through the mouth, purifies the body, reduces stress and builds endurance. As a breathing pattern is learned and coordinated with the exercises, muscles are oxygenated more effectively. With time breathing during the practice and in everyday life is enhanced and utilized more efficiently. Thus building greater endurance, energy and focus.
· Core Strength: All of our body movements emanate from our core muscles (abdominals, lower back, oblique muscles, gluteus muscles, and intercostals). When these muscles are uniformly strong and trained to work effectively together, less stress is placed on the spine. Also all activities are enhanced through greater strength, balance and power. Coordination is improved also, which leads to greater success in athletic performance and everyday life.
· Balanced Muscle Strength and Definition: Pilates helps to strengthen opposing muscle groups. When muscles are strengthened uniformly, it leads to more effective functioning. Also as one side gets stronger, the other side is encouraged to stretch to improve flexibility and vice versa. Take for example the muscles of your upper leg. The quadriceps on the front of your thigh and the hamstrings on the back, work together to flex and extend the knee. As they are trained in a balanced manner, all movements are improved and joint stability is attained.
· Body Awareness: Kinesthetic awareness simply means knowing where your body parts are in space. For example, as you sit here you may not be aware of what your abdominal muscles are doing. But Pilates will bring that into much sharper focus. Did you sit up straighter and pull in your stomach just now? Spatial awareness that comes from this practice improves core control, improves daily living and balance. You can imagine that it would also help prevent injuries and falls.
· Mind over Muscle: Learning to work through the exercises with a mind-body connection, allows the body to perform the most amount of work with the least amount of effort. Sounds great –right? This application of mind-body connection also is known to reduce stress in everyday life.
· Health: Disease prevention is achieved by training the mind along with the body. If the mind is trained to listen effectively to the body’s needs it is often more capable of identifying and dealing with the stresses in life. This simple act of stress reduction has been proven through medical research time and time again to prevent many types of chronic and acute diseases.
Who does Pilates Benefit?
Pilates can benefit anyone who is willing to take the time to integrate it into his or her workout schedule. Men, women, young and old can find benefit in this practice. Core strength helps athletes to perform more effectively at all levels. It also aids in prevention of injuries and illnesses in everyone. Stress relief is associated with Pilate’s exercises, and a mind-body connection can help you to become more productive in all aspects of your life. Why not check out a class today? Check with your health club for a Pilates mat class or search your local area for a Pilates Reformer class.
What to know before joining a Class ~
- What shall I wear? Answer: Workout wear that allows free movement. No shoes or socks are necessary. This allows for better contact with the mat. Integrating the natural base of support created by your feet. All of this allows comfort as you move through the exercises.
- What should I bring? Answer: Bring your own Yoga or Pilates style mat. You could possibly borrow one from the studio you attend. It is important to have a mat with a moderate thickness to allow for comfort. If you plan to attend classes on a regular basis, I recommend purchasing your own for sanitary and convenience reasons. Also bring an open mind. Remember that opening your mind to new information is the first step to achieving your goals. Trying new things can enhance your life in many ways. Stress is often eliminated through the connection found between your mind and body. Allow this to happen, and find the essence of Pilates for you.
- Listen up! Listen for options. Most of the exercises will be shown with a variety of intensities. Listen to the options and decide what is best for your body. Remember that everyday will be a bit different for your body. Some days you may find yourself moving up or down a level based upon your mood, energy or connection to the class. Listen to your body. It is true that anyone can benefit from Pilates if it is done in a safe and effective way for your own body. It is very important to listen to the needs of your own body throughout the class. If you need a break or a change in position, do so. It is far more important to care for the body than to push it beyond its limits.
- Be a good student. Arrive early and meet your instructor. Tell him or her about any injuries or special concerns you may have. This will allow him or her to describe modifications if needed throughout class. Don’t worry, you won’t be singled out, this will be more of a general recommendation/option.
- Release. Learn to let go of anxiety and competition. Allow your body to move at its own pace. Never allow a competitive nature to take over and push you to injury. Allow your thoughts to center on the class and the way your body is feeling. For the hour or so, allow all other worries and anxieties to leave you and take this time to better your body inside and out.
Enjoy your new Pilates workout!
What is a Pilates Mat Class? For info on getting started, check out this link:
Looking for info on the Reformer and what to expect in a Reformer studio Class? Read more here:
Looking for a home workout to incorporate into your routine? Check out this awesome book. I love it because it is accurate and gives multiple levels. It uses great illustrations and is very thorough, yet straightforward:
Blog Sources: Siler, Brooke. “Pilates-Body Strengthening, Lengthening…” 2000.
Powers. “Exercise Physiology – 5th Ed.” 2004.
NETA Pilates “Instructor Handbook”. 2001
