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 in Great 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.
