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Pilates


The Principles of Pilates for Good Health and Fitness

Pilates is fast becoming one of the most popular low impact exercise programs around. Many people tout its benefits from seniors with mobility issues to athletes wanting greater flexibility and conditioning to new mothers trying to get their pre-pregnancy figure back. Pilates is also a great exercise regiment for people in various stages of physical rehabilitation.

There are different variations of Pilates standards, from the original 34 created by founder Joseph Pilates himself to more contemporary principles that incorporate the latest knowledge of anatomy, biomechanics and general physical fitness. The most important principles of Pilates for good health and fitness are listed below:

1. Mental Acuity and Concentration – You must be totally aware of your body and focused in on the different movements and how they work for your overall body. Being conscious of your body is part of control.

2. Accuracy and Control – You do not focus on how may repetitions or sets you accomplish or adding intensity to your workout. Instead, you concentrate on how your body is forming the movements and controlling the muscles for a safe, overall successful result.

3. Focusing within – Your muscle core along the trunk and spine are essential to increasing strength and flexibility. You must focus your mental energies to movements in this area from controlling the abdominal muscles to the muscle groups along the spine and pelvic region. This muscle core affects any movement of the extremities.

4. Breathing and Stability – In order to start your Pilates workout positively, you must maintain stillness and learn to breathe deeply, from the diaphragm. This breathing allows you to focus on your muscle core as well as start your routine safely.

5. Proper Alignment of the Body – To create good posture, you must properly align your body. In Pilates, you will learn how to position your neck and head in relation to your pelvis and spine, trailing all the way through your legs to your toes.

6. Smooth and Continuous – One of the primary essential of Pilates is fluidity. Creating continuous, smooth movements is important to maintaining low impact exercise. Repetitions in other sports can be strident and bumpy whereas Pilates gives you the feeling or grace and fluid style.

7. Assimilation – Learning how to incorporate the main muscle groups, particularly those in your core area, in synchronization is another key element of Pilates. Integrating the mind, body and spirit is important for a smooth fluidity of movement.

The mind and body connection you develop in Pilates is the reason why it has been compared to yoga many times in the past and even today. However, the two exercise disciplines are not alike really in any other way other than the focus on the mind, body and spirit. If you are considering a new way of working out and you want something more than the regular jogging, weightlifting and aerobics, give Pilates a try. You will gain greater flexibility and grace and your body will appear leaner and longer, giving the appearance that you have lost weight – definitely a side benefit of Pilates!

Using Pilates as a Tool for Weight Loss

Did you know that Pilates is conducive to weight loss? It is a question that many people have, considering that the exercise program is a low impact one. If you have been rather sedentary, even beginning classes in Pilates are beneficial and will kick start your weight loss. But you have to remember that exercise alone is not going to peel off the weight. You also have to commit to eating fewer calories in a day and actually burning more than you consume. As your body becomes accustomed to Pilates, you will have to ramp up your workout in order to derive the same benefits as before.

Pick Up the Pace

While Pilates is primarily performed slowly, particularly when you first start out, there are ways to incorporate a little faster pace. Of course, you want to thoroughly understand the basic moves of Pilates and gain better concentration, inner focus, good alignment and stronger core muscles first. Then, you can look to the primary principles of breathing the flow of movement to ramp up your workout.

The best thing you can do is seek guidance from your Pilates instructor as to the best and safest way to pick up the pace on your Pilates routines. Perhaps your entire class might be ready for that step too and you would have some company! Otherwise, there are some things you can do at home to supplement your Pilates workout routine in the fitness studio.

At home, focus in on one or two basic routines that you have memorized on the mat. Concentrate on your breathing to ensure your movements are smooth and fluids. Once you are comfortable with a few basic routines, you can look for ways in each one to enhance the intensity a bit. You may have to incorporate other fitness practices into Pilates such as using an exercise ball when doing the mat exercises or even using a magic circle apparatus or a fitness band. Do not discount DVD recordings that focus on Pilates weight loss moves either. These DVDs may be able to give you additional ideas on how to intensify your workout for more calories burning.

Go through each routine you have at full strength, getting the most out of each move. Stretch a little further than you normally would instead of holding in a little reserve. Scoop a bit extra out with the abdominal exercises. Intensify your focus on breathing, creating more controlled and precise motions as these will certainly burn more calories on your quest for weight loss. Totally engaging yourself increases your intensity in the workout.

What is interesting is that many people who use Pilates equipment find that decreasing the resistance of the machines actually intensifies the workout, burning additional calories. The reasoning is it is more of a challenge to control your moves and maintain balance using your core muscles in this less resistant situation.

Another way to lose weight with Pilates is to add another day or two to your weekly workout routine. Sometimes, once or twice a week is not enough to lose the weight. If you cannot afford extra class time with an instructor, do your workouts at home, using a Pilates DVD for inspiration. Eventually you will have a suppler, graceful new body thanks to your efforts with Pilates.

The Many Ways You Can Learn Pilates

Did you realize that there is more to learning Pilates than taking classes? There are other ways that you can learn the fitness craze known as the Pilates method. Not every method is going to inspire everyone. Some methods will just fit your lifestyle better than others. Who doesn’t like choices? Pilates is no different than other exercise method in that in order to reach the masses you have to please them and meet them where they are.

The first and probably the best way to learn Pilates will always be through class instruction by a qualified Pilate’s instructor because of the personal attention you will receive during each class session. The instructor can help you with not only the positioning and moves but with the usage of the mat and equipment. You can’t ask a DVD or a book questions or get the personal attention you can get from a live instructor. Exercising in public is not for everyone so there are other options besides attending a Pilate’s class. One thing that you should note is that even those attending Pilate’s classes can also supplement what they are doing in the class with books or DVDs on Pilates in order to continue the great work they do in the classroom at home.

Individuals who prefer not to be seen exercising in public may chose from other options such as DVDs, books or even online instruction through Website memberships. The mat work makes it easy to learn and practice the Pilates exercises at home.

Pilate’s studios offer classes using the Pilates mat and the reformer. Individuals who have never seen or used a Pilate’s reformer may be amazed at the resistance capable of experiencing on this machine. Private instruction allows you to have the benefit of the class or studio but without being with other students. Private instruction is great if you can afford it. Pilate studios usually offer both classes and private instruction. Some Pilate instructors will even offer private instruction in the homes of clients.

An alternative to the private instruction is the “duet”. This is where two individuals sign up for private instruction together. Duets should be set up for two people at the same level of Pilate’s instruction. Pilate’s studios can set you up with someone to do a duet with or you can do one with a friend.

Purchasing books and dvds are a great way to bring the class instruction into your home so you can practice what you have learned in class. It is also a good way to learn Pilates if you lead a very busy life or if exercising at home fits your lifestyle better.

Books:

Return to Life Through Contrology by Joseph Pilates. Read this book to get the Pilate’s founder’s viewpoint and philosophy along with instructions for doing the exercises. Includes pictures for the reader’s benefit.

The Everything Pilates covers all the essentials and is a good place to start learning about the Pilates method.

DVDs:

Peak Pilates’ MVe Series – Pilates Workouts

Winsor Pilates Super Sculpting Video-DVD

What Can Pilates Do For You?

The method of exercises known as Pilates has become very popular over the years for many reasons. Individuals who hear of others using the system of exercises or those who watch videos or read about the exercises become excited about the many benefits that are possible not only for the body but for the mind too.

The principals of Pilates are what bring about the amazing physical and mental benefits associated with practicing Pilates. The Pilates principals include the conditioning the entire body (all of the muscle groups), proper alignment of the spine through regular exercising and proper movement, centering and concentration, ability to control your movements, precision, correctly breathing deeply, and the fluidity and flow of movement. When correctly performing Pilate’s exercises on a regular basis the benefits include the lengthening of the body, alignment of the spine, and an increase in your muscle strength and flexibility.

The founder of Pilates, Joseph Pilates designed the 500 exercises in the program over an 80-year period of using the exercises, observing the benefits of the exercises and refining the exercises. He proclaimed that his exercises were founded in philosophical and theoretical beliefs.

When performing the exercises of Pilates individuals learn how to fuse mind and body to achieve a balance of graceful body movements that increase muscle strength, tone, and flexibility while bringing the individual more in tune with how each body part moves and interconnects with other parts.

An individual that is in tune with his/her body recognizes the strengths and weaknesses of that body and is able to correct any imbalances and make the most of the strengths. The Pilate’s instructor shows each student how to achieve this union of body and mind through concentration of how the movements are being performed in controlled effort, breathing, centering, and concentration.

Precision is gained by knowing that every movement executed while doing the Pilate’s exercises, has a purpose. Those who participate in classes learn that it is not quantity of half-hearted tries that count but the few quality movement successes.

The equipment used when participating in Pilate classes may include a mat, ball and Thera band, barrel, Cadillac, chair, a mat and a reformer.

It is important for women to understand that if they are pregnant, many of the exercises normally done in Pilate classes may not be safe to perform while pregnant. Pilates may be used during pregnancy for fitness but only with the guidance of a trained expert in Pilates.

What can Pilates do for you?

The Pilates exercises can elongate your muscles giving you incredible flexibility and strength. It can renew your energies and give you vitality in a day when everyone fights just to survive.

The Benefits and Challenges of Pilates

People of all sporting disciplines and various walks of life are hearing about the benefits of Pilates. You likely hear about football and tennis players and other athletes incorporating Pilates into their regular workout routines just as much as regular people who just want to be physically fit. Many people now are touting the improvements they have seen in their own bodies after a regiment of Pilates exercises. Better circulation, flexibility, abdominal muscle strength, wider range of motion and better posture are all things reported which have helped ease pain in the joints, back and neck.

Thanks to many high profile people such as celebrities and athletes adopting Pilates as part of their exercise regime, it has become quite popular with many health clubs and fitness centers offering classes. Pilates is a safe, slow and patient way to better health, fitness and overall body connection. There is relatively little impact in Pilates which makes it great for people of limited mobility and health as well as limited physical abilities.

What Pilates does not do is promise weight loss, although it is an added benefit. It takes time for you to lose weight and usually requires eating fewer calories while at the same time engaging in activities that burns more calories than you consume. Pilates is not going to make you “feel the burn” so you will have to pair it with cardio and weight training to lose weight. What Pilates will do for you in your quest for weight loss is create a more supple and stronger body that is capable of weight loss with other methods as well as condition your body overall. It also offers these other benefits in general:

* Balance, core muscle strength and greater flexibility are three core benefits of Pilates that can carry into daily activities.
* Pilates creates great muscle tone and elongated, lean musculature without creating bulkiness.
* Your core abdominal muscles get quite a workout and are constantly challenged in Pilates with result being a stronger back and better posture.
* Body awareness and mental focus sharpens with Pilates and your mind is engaged on working your entire body.
* Pilates forces you to slow down in your workout which means you more likely to reduce stress and tension in the body while boosting your energy.
* With the slow, controlled movements of Pilates, you are far less likely to injure yourself, unlike other fitness regiments that incorporate higher impact activities.
* If you have strained muscles or are recovering from injury, Pilates is great for promoting injury recovery because of the slow, controlled movements and deep stretching involved.
* Your spine becomes stronger which parlays into better posture and less back pain.
* Circulation in the body improves with Pilates along with your stamina and overall agility.
* Because your body feels good with Pilates, this positive aspect of your health will bring positive changes in your outlook on life.
* Pilates is also a great complement to any other fitness regiment or sports training program.

Defining Standing Pilates and Understanding Its Benefits

Standing Pilates is an adapted form of regular Pilates mat exercises that are transcended to the upright, mobile position. This form of Pilates provides you will a direct relationship between the mat exercises of traditional Pilates and movements you do in every day life. Many proponents believe that standing Pilates is an improvement and brings this conceptual exercise to more people simply because it is functional and more approachable.

The Benefits You Reap from Standing Pilates

If you want a challenge, then standing Pilates is the right exercise for you. It is more challenging to maintain your balance standing as you shift your weight as well as placement of your body in various positions. Standing Pilates helps you reshuffle your thought processes to re-link the communication of the body and mind together for better efficiency of movement and alignment of the spine and body. Re-learning movements based on the Pilates method provides benefits in your everyday life such as easier task accomplishment by maintaining a neutrally positioned spine when walking or performing a physical task.

The pelvic floor muscles within the core of your body (the trunk) are vital to sustaining balance. Most everyone can benefit from standing Pilates because their pelvic muscles are not as strong as they think and is the reason why posture and coordination suffers. People who experience incontinence or have gone through childbirth have issues with building strength in the pelvic floor region. Standing Pilates however, can counteract the weakness by teaching better balance and strength. Senior citizens and people with motor coordination diseases or issues can also benefit as well because of standing Pilates’ goals of building strength, flexibility, agility and balance.

People with osteoporosis may also benefit from standing Pilates. Because many of the moves are weight bearing, such as standing on one leg, this creates a challenge for that leg as well as the hip and pelvic area. The more weight you bear, the more your bones are likely to build strength. Some people who have trouble getting up and down from the floor such as seniors may use standing Pilates to build up strength and ability in order to be able to progress to mat exercises. Of course, some people believe the mat exercises are an excellent foundation for the standing Pilates. It is all in the way you look at it!

Standing Pilates is a specific way of exercising, so you should find an instructor who is certified or trained in that particular method. If there is no one in your immediate area that knows standing Pilates specifically, you might have to resort to DVD or internet instruction. There are many instructors and DVDs and books that can help you adapt the mat exercises that you already know into a standing Pilates workout. Some of the workouts use what items you might have on hand such as an exercise ball or even a hard surface like a wall. Consider adapting your Pilates routine and trying something different. Standing Pilates can only enhance your exercise experience.