DISCOVER PILATES
DISCOVER PILATES
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Discover Pilates
Pilates is a form of exercise which emphasizes the balanced development of the body through core strength, flexibility and awareness in order to support efficient, graceful movement. Created and named after a physical trainer Joseph Pilates originally for the purpose of rehabilitation, it consists of low-impact flexibility and muscular strength and endurance movements. The workouts emphasize the use of the abdominals, lower back, hips and thighs, popularly referred to as the core muscles or ‘powerhouse’. Some of the first people treated by Pilates were soldiers returning from war and dancers such as Martha Graham and George Balanchine, to strengthen their bodies and heal their aches and pains. All movement in Pilates begin from the center and move outward to the limbs, focused on improving flexibility, strength, and body awareness, and creating long and lean muscle tone, correcting alignment, improving posture, and cultivating the perfect balance between strength and flexibility.
Since the beginning, the basic tenets that Joseph Pilates set down have been preserved, and to this day, even with some modifications, they stay true to their original discipline and objectives. One of the best things about the Pilates method is that it works so well for a wide range of people. Athletes and dancers love it, as do seniors, women rebounding from pregnancy, and people who at various stages of physical rehabilitation. The top benefits from Pilates as reported by regular practitioners are that they become stronger, with increased stamina and a rubust immune system, and are more able to do anything with grace and ease.
Your Core Strength
Core strength is the foundation of Pilates exercise. The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are strong and doing their job, they work in tandem with the more superficial muscles of the trunk to support the spine and movement. As you develop your core strength you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain. As the trunk is properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently. During a Pilates session, your instructor will continuously prompt you to concentrate deeply on your core muscles, as well as on your breath, the contraction of your muscles, and the quality, rather than quantity, of your movements.
These are six key elements to Pilates - Centering, Control, Flow, Breath, Precision, and Concentration. These six Pilates principles are essential ingredients in a high-quality workout that emphasizes quality over quantity, and you will find that, unlike many systems of exercise, Pilates exercises do not include a lot of repetitions for each move. Instead, doing each exercise fully, with precision, yields significant results in a shorter time than one would imagine. The moves may look simple, but they take a lot of precision and control and there's a strong emphasis on technique. Plan on doing this workout in addition to cardio, since Pilates isn't aerobic. It's demanding, but it's not the kind of workout that always works up a sweat. It’s all about concentration and breathing, and you’ll definitely feel it in your muscles during each exercise.
The Six Pilates Elements
Centering - using movements from the central powerhouse of the body and then radiating graceful flowing movements outwards to balance the body. By paying attention to the muscles of the core you will help all of your body's muscles function and develop more efficiently.
Control - each movement is performed in a controlled way. Control rather than intensity or repetition is key to performing the exercises correctly. All movements should be performed with precision to gain the maximum benefits.
Flow - each Pilates motion should be smooth and graceful. Aspire to create the grace of a dancer or a gymnast in your workout sessions.
Breath - controlling your breath with deep thoratic (rib) breathing and deep exhalations as you perform each exercise helps activate your muscles and keep you focused.
Precision - each movement has a purpose. This is achieved through using a very important part of our body, our deep down core muscles of the pelvis and torso that are often neglected. It trains you to realign your posture and the way you breathe so your body is more balanced.
Concentration - keeping the mind focused at all times. The better the connection you establish with your body, the more benefits you gain from your workouts. It's better to do each exercise slowly and precisely, than to do them incorrectly with misplaced form or posture. Practice makes perfect. Proper form is essential to ensure you gain the most benefit and keep your body healthy. Weight loss and trim tummies – it’s easier than you think
Pilates is the workout to turn to for a flat tummy. A 2008 study found that Pilates exercises engage and strengthen the deeper ab muscles responsible for a sleek, flat stomach. But Pilates isn’t just about whittling your waistline, it can also give you exceptional whole-body toning and graceful posture, plus make your daily activities effortless and way easier to do. For overall strength, toning and conditioning of the body, Pilates is an effective, perfect addition to your exercise timetable. Core muscle development and strengthening are the focus and it has overarching benefits to the quality of your lifestyle. It can be used successfully to work on injuries, rehabilitation and body imbalances, as well as toning the body as a whole and maintaining it in good health.
Benefits of Pilates
It's Ah-Mazing for Your Abs. Pilates hits your core unlike any other workout. In fact, after completing 36 weeks of Pilates training, women strengthened their rectus abdominis (the muscle responsible for six-packs) by an average of 21 percent, while eliminating muscle imbalances between the right and left sides of their cores, according to a Medicine & Science in Sports & Exercise study.
It Can Ease Back Pain. A stronger core equals a better back, says Tracy Zindell, Flex Pilates Chicago founder and master instructor. That's why those with chronic lower back pain who practiced Pilates for just four weeks experienced more relief than those who visited a physician and other specialists, says a Journal of Orthopedic & Sports Physical Therapy study. What's more, their pain stayed away for a full year post-Pilates. Researchers believe that by stabilizing the core's lumbar-pelvic (lower-back) region, Pilates alleviates stress on the area and ups mobility.
It's Easy on Your Joints. Pilates' slow and controlled movements puts minimal impact on your joints. It takes the pressure off of your back and knees.
It Hones Your Focus. Pilates urges you to focus on your breath and body, and how they move together. It takes a lot of concentration. And you can't zone out. That means you're forced to forget about work, bills, boyfriends, and other drama for a full hour. Ahh.
It Improves Your Sports Performance. "When you start focusing on your core, you realize that all of your muscles are connected through your core. Try doing lunges without your abdominals. You'll crumble over," says Zindel, who has trained everyday athletes and professional ones including Chicago Bulls player Joakim Noah. "With a stronger core, you can run faster, your yoga is on point, and overall, the rest of your workouts improve," she says.
It Makes You More Flexible. "I always hear people saying, 'I've never been flexible, I can't do Pilates.' But that's why they should be doing it," Zindell says. In one Brazilian study, when young women (without any prior Pilates experience) performed 20 Pilates sessions, they became 19.1 percent more flexible. When you're tight, you shorten your muscle and limit your body's range of motion. At best, that can hurt your exercise performance. At worst, it can cause injury.
It Boosts Your Brainpower. Joseph Pilates called his workout method ‘the thinking man's exercise.’ It could very well be. When Chinese researchers measured changes in women's brain activity after 10 weeks of Pilates training, they found an increase in the brain's alpha peak power, which is related to neural network activity, memory performance, and other cognitive functions. Researchers believe Pilates may even hold potential as a treatment option for people with brain-degenerative diseases and cognitive dysfunctions.
Research credit : www.fitnessmagazine.com / www.webmd.com
