Hearing a lot of Pilates buzz these days? Well it has definitely gained momentum as an excellent fitness activity to develop core strength and stability. According to the SFIA’s (Sports and Fitness Industry Association) Sports, Fitness and Leisure Activities Participation Report, in the U.S. alone, nearly 8.5 million people participated in Pilates in 2012 – that’s an astounding increase of 450% at the start of the century, in year 2000.
So, what is Pilates? Pilates is a mind-body system of exercise
that evolved from the principles of Joseph Pilates,
originally developed as a method of rehabilitation and introduced to
the U.S. as a physical fitness activity over 85 years ago! Mind-body exercise
is essentially ‘body movement with mental focus’ and it contributes to overall
fitness while engaging the mind. With this type of exercise, the quality of
movement is emphasized over the quantity of movement. Simply put, you do more
with less or rather optimize the exercise through efficient movement. Often
instructors use a lot of verbal “cues” and focus on things like breathing and the
rhythmic inhalation and exhalation during the exercise. Learning to breathe
properly is essential, after all, Pilates without breath is just movement! And
learning to breathe correctly can also help reduce stress. Last but not least,
there’s a strong emphasis on proper body alignment throughout a Pilates
workout.
Pilates exercises can be performed on a mat or utilizing a
variety of specifically designed equipment such as the Reformer, the Cadillac,
Chair, Ring, Barrel and Bar.
Pilates can dramatically transform the way your body looks, feels and functions.
This mind-body workout emphasizes proper breathing, correct spinal and pelvic
alignment, and concentration on smooth, flowing motion. It will help you become
highly in tune with your body to the point where you’ll learn how to control your
body’s movement. Pilates also teaches body awareness, good posture and graceful
movement which is why it’s often a staple in a dancer’s workout regimen, and as
we know, dancer’s bodies are seriously conditioned from head to toe! Although Joseph
Pilates was not a dancer, he did however work with many
of them such as the famous Russian ballet dancer, Mikhail Baryshnikov,
dancer and famous choreographer, George Balanchine,
Rudolf von Laban, Hanya Holm and many more.
As aforementioned, Pilates was first developed for
rehabilitation and now Pilates exercise and equipment is widely utilized in
injury rehabilitation centers and physical therapy offices. Pilates-based
physical therapy has been used to successfully treat many common conditions including
but not limited to: low back pain, sports-related injuries, pre- and postsurgical
conditions, joint and arthritis pain, fibromyalgia, multiple sclerosis,
and balance disorders.
By now, you may be wondering how do I get started in Pilates?
Well, you can find Pilates at a variety of places such as:
§
Health
and fitness clubs
§
Pilates
studios (generally geared toward the
practice of Pilates or a combo of Pilates and other mind-body activities like
yoga)
§
Recreation
centers (like the YMCA or community Rec centers)
§
Wellness centers
and rehabilitation clinics
Where you do Pilates and how you practice will depend on how
you prefer to workout, your schedule and how much you want to spend. Whatever
setting you choose for your experience as a Pilates beginner, just remember, it
should provide an appropriate mind-body atmosphere conducive to concentration
and focus. Here are some options:
Group Pilates
If working out with
others helps you stay motivated or maybe you need the discipline of regularly scheduled
classes to keep you going, then a group Reformer or mat class at a Pilates
studio or health club is most likely the best fit. Many fitness clubs offer
free mat classes with membership however, group Reformer classes will typically
carry a charge per class. Often there’s the option to buy a package of classes
that usually brings the cost per class down a bit.
Pilates at Home
Maybe you prefer the solitude and flexibility of working out
in your home, that’s ok, but remember home workouts require a lot of discipline
to keep it up. If you choose to go this route, experts say it’s best to at
least take 2-3 classes first at a local studio or gym to be sure you are
performing the exercises correctly and safely, and then continue at home. The
investment will be well worth it as good Pilates technique includes the
complexities of both movement and breathing that are best explained and
demonstrated by a qualified instructor.
Pilates One-on-One
This is if you’re ready to commit and want an intensive,
one-on-one Pilates experience customized to your individual goals. Nothing
beats personal Pilates training sessions at a club or studio, if your budget
allows.
Pilates and Physical Therapy
Pilates, as mentioned above, is offered at many
rehabilitation clinics and wellness centers. If you’ve been injured or are
seeking physical therapy for your injury or other condition, research is
showing that Pilates can be an effective treatment. Of course discuss any
treatment program with your physician first.
Lastly, people often wonder if Pilates is similar to yoga. Some
may say “well, I do yoga so that’s about the same, right?” Actually no. While
both are transformational, mindful methods of movement that facilitate a
positive change in the body, mind and spirit, the fundamental difference is
that Pilates builds more strength where as yoga enhances flexibility. Both are
exceptional wellness activities and often practiced together nowadays with many
fitness instructors creating combo Pilates-Yoga classes, a perfect exercise
marriage! But with Pilates training, you are sure to see an all over body
benefit. You’ll undoubtedly build strength without excess bulk, and get a toned
body with a firm butt, slender thighs and a flat abs! The best part, no matter
what your age or condition, Pilates is sure to work well for you!
