What is Pilates?

Most of you know what Pilates is already, but I myself found it quite difficult to explain it to somebody else when I started teaching, so I thought it would be good for me to give you a description here and it is also fitting to start this blog with this subject.

Pilates was developed by the late Joseph Pilates in the early 1900's, and has received renewed attention since the 1990's. Papa Joe titled his exercise program "Contrology: The science and art of coordinated body-mind-spirit development through natural movements under strict control of the will". My next post will tell you more about the history of Pilates.

The Pilates method is a low-impact form of exercise, designed to develop muscular strength, balance, flexibility and efficiency of movement while developing coordination and body awareness. With an emphasis on breath, and mental focus, Pilates is a highly effective way to stretch, strengthen and streamline your body without building bulk or stressing your joints.
Pilates can help to increase spinal range of motion, strengthen abdominal and back muscles, create symmetry within your body and increase general flexibility. This form of exercise is often recommended for people with certain spinal conditions because of its focus on flexibility of the spine and its attention to correct posture.

Traditionally, most exercises focus on the 'cosmetic' or superficial muscles of the body, the muscles that you can see, in an attempt to make you look better. People tend to forget about the 'foundation' or stabilizing muscles that keep the body stable and intact.
The primary focus in Pilates is on strengthening the deep lying muscles or stabilizers of the "Powerhouse" (core) of the body, which is the abdomen, pelvis, including the lower back and buttocks, and shoulder girdle. The result is a strong flexible body, with muscles that are lengthened and toned, rather than isolated areas of muscle mass.
If your body is your house, then your foundation is your core. There is irrefutable evidence that a strong core is important since it provides the foundation for the limbs to move in sports. Not only that, a strong core is where all the power and energy to play a sport come from. In addition to improving performance, it will help reduce the the risk of injury.
Flexibility, balance and concentration (the mind body connection) are other key components of total fitness that have been largely ignored by other conditioning methods. So a Pilates workout will leave you feeling better.

Who should do Pilates?

Pilates can be beneficial for virtually all ages (growing teenagers to the elderly), fitness levels (physically active and the sedentary) and body conditions (skinny to flabby). Pilates was originally used as a tool for rehabilitation by dancers and athletes but it can be used as a fitness regime for a lifetime. The method is like a bridge between physical fitness and physical therapy, and exercises can be adapted, modified and tailored to an individual's needs or abilities.

However, Pilates is not a cardiovascular workout, nor will you come out of a workout perspiring. Many people believe that they have not really worked out if they do not perspire, but this is not completely true. Burning calories is also not the main focus of Pilates. Nevertheless, continued Pilates practice helps strengthen, sculpt and tone the body while building long, lean muscles, and you will tend to look and feel better, whether the number on the scale goes down or not. And in combination with other exercise programs such as walking and swimming etc, Pilates can be an integral part of a program for weight loss.

Pilates class format & apparatus
Classes can be taken on a one-on-one basis or in small groups, up to preferably eight participants, in order to allow personal attention and tailoring the programs to individual needs and abilities.

A Pilates workout is gentle and controlled with no sudden jarring actions and there are over 500 different exercises described in the Pilates Method. These exercises are performed either on a mat or on special apparatus. Mat-based workouts are very convenient as they can be done anywhere. However, a mat workout will provide no added resistance, unless additional equipment such as a fitness circle, a flex band, a ball or other equipment is used to provide added resistance and balance work.

Apparatus sessions can include work on the Reformer, Cadillac, Chair, and Barrel. The reformer is the key piece of equipment used in Pilates exercise, and a reformer workout will add resistance to your routine and can correct muscular imbalances better than a mat routine would.
The Reformer glides forward & backwards on rollers and uses springs for resistance, along with other attachments, for a wide variety of exercises and positions (i.e. lying down, seated & standing.) In using springs for resistance, the equipment provides gradual resistance as your muscles contract, which ensures the muscles are being worked properly. There is greater resistance at the muscles' strongest point of contraction & less resistance on the initiation/completion of the contraction so there is less stress on tendons and ligaments.
Emphasis is placed on the eccentric contraction (lengthening of the muscles) throughout the workout, as this improves the muscles quicker.

The other apparatus, the Cadillac, Chair and Barrel, are highly versatile and have their own distinct features and benefits and a broad variety of stretching and strengthening exercises can be done on them.