Pilates (pronounced: puh-lah-teez) improves your mental and
physical well-being, increases flexibility, and strengthens muscles. Pilates
uses controlled movements in the form of mat exercises or equipment to tone and
strengthen the body. For decades, it's been the exercise of choice for dancers
and gymnasts (and now Hollywood actors), but it was originally used to
rehabilitate bedridden or immobile patients during World War I.
What Is Pilates? Pilates is a body conditioning
routine that seeks to build flexibility, strength, endurance, and coordination
without adding muscle bulk. In addition, pilates increases circulation and helps
to sculpt the body and strengthen the body's "core" or "powerhouse" (torso).
People who do pilates regularly feel they have better posture, are less prone to
injury, and experience better overall health.
Joseph H. Pilates, the founder of the pilates exercise method, was born in
Germany. As a child he was frail, living with asthma in
addition to other childhood conditions. To build his body and grow stronger, he
took up several different sports, eventually becoming an accomplished athlete.
As a nurse for Britain during World War I, he designed exercise methods and
equipment for immobilized patients and soldiers. In addition to his equipment,
Pilates developed a series of mat exercises that focus on the torso. He based
these on various exercise methods from around the world, among them the
mind-body formats of yoga and Chinese martial arts.
Joseph Pilates believed that our physical and mental health are intertwined.
He designed his exercise program around principles that support this philosophy,
including concentration, precision, control, breathing, and flowing movements.
There are two ways to exercise in pilates. Today, most people focus on the
mat exercises, which require only a floor mat and training. These exercises are
designed so that your body uses its own weight as resistance. The other method
of pilates uses a variety of machines to tone and strengthen the body, again
using the principle of resistance.
Getting Started The great thing about pilates is that just
about everyone - from couch potatoes to fitness buffs - can do it. Because
pilates has gained lots of attention recently, there are lots of classes
available. You'll probably find that many fitness centers and YMCAs offer
pilates classes, mostly in mat work. Some pilates instructors also offer private
classes that can be purchased class by class or in blocks of classes; these may
combine mat work with machine work. If your health club makes pilates machines
available to members, make sure there's a qualified pilates instructor on duty
to teach and supervise you during the exercises.
The fact that pilates is hot and classes are springing up everywhere
does have a downside, though: inadequate instruction. As with any form of
exercise, it is possible to injure yourself if you have a health condition or
don't know exactly how to do the moves. Some gyms send their personal trainers
to weekend-long courses and then claim they're qualified to teach pilates
(they're not!), and this can lead to injury. So look for an instructor who is
certified by a group that has a rigorous training program. These instructors
have completed several hundred hours of training just in pilates and know the
different ways to modify the exercises so new students don't get hurt.
The pilates mat program follows a set sequence, with exercises following on
from one another in a natural progression, just as Joseph Pilates designed them.
Beginners start with basic exercises and build up to include additional
exercises and more advanced positioning.
Keep these tips in mind so that you can get the most out of your pilates
workout.
- Stay focused.
Pilates is designed to combine your breathing rhythm
with your body movements. Qualified instructors teach ways to keep your
breathing working in conjunction with the exercises. You will also be taught
to concentrate on your muscles and what you are doing. The goal of pilates is
to unite your mind and body, which relieves stress and anxiety.
- Be comfortable.
Wear comfortable clothes (as you would for yoga - shorts or
tights and a T-shirt or tank top are good choices), and keep in mind that
pilates is usually done without shoes. If you start feeling uncomfortable,
strained, or experience pain, you should stop.
- Let it flow.
When you perform your exercises, avoid quick, jerky
movements. Every movement should be slow, but still strong and flexible.
Joseph Pilates worked with dancers and designed his movements to flow like a
dance.
- Don't leave out the heart.
The nice thing about pilates is you don't
have to break a sweat if you don't want to - but you can also work the
exercises quickly (bearing in mind fluidity, of course!) to get your heart
rate going. Or, because pilates is primarily about strength and flexibility,
pair your pilates workout with a form of aerobic exercise like
swimming or brisk walking.
Most fans of pilates say they stick with the program because it's diverse and
interesting. Joseph Pilates designed his program for variety - people do fewer
repetitions of a number of exercises rather than lots of repetitions of only a
few. He also intended his exercises to be something people could do on their own
once they've had proper instruction, cutting down the need to remain dependent
on a trainer.
Before you begin any type of exercise program, it's a good idea to talk to
your doctor, especially if you have a health problem.
Reviewed by: Steven Dowshen, MD Date
reviewed: June 2004
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