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Conditioning by Pilates
Pilates exercise, performed in the United States since the 1920s, is undergoing a surge in popularity and publicity. Named after its German inventor, Joseph H. Pilates (pi-LAH-teez), the technique encompasses more than 500 controlled, precise movements designed to stretch and strengthen muscle without adding bulk. The exercises require concentration, working the body and mind. They focus on “core” muscles — the abdomen, back, and buttocks — together with deep, coordinated breathing. Correct posture and a lowered risk of injury are two benefits of the regimen. Pilates was a boxer and dancer who also studied yoga and Zen meditation. And anyone who is familiar with yoga or other “floor” exercises will have a general sense of the movements. They don’t put force on joints or ligaments, but rather on the muscles that support them. The exerciser repeats each movement only a few times -- usually 10 or fewer. The routine is not defined as “aerobic,” but as the exerciser becomes more proficient and can perform the movements in flowing succession, he or she will notice a decided increase in heart rate. Generally, Pilates exercises and their derivatives are performed either on a padded floor mat or with special equipment. While on the mat, the body supplies its own resistance to movement, by way of gravity. Exercises may also be done using various apparatuses that offer handholds, supports, and positioning bars and allow exercisers to stretch farther and into different positions. The equipment may place resistance against motion but is also used to assist an exerciser’s movements. Because Pilates exercise is taught one-on-one or in small groups, instructors can tailor it to people of any age or with previous injury, even joint surgery In fact, the exercises are well suited for women. Among the deep muscles worked and strengthened is the transversus abdominis, which crosses the abdomen, and those of the pelvic floor, which support abdominal organs and play a role in maintaining continence. Pilates exercises can also be helpful during pregnancy and after childbirth to restore abdominal muscle strength and to realign posture. The Pilates program is best done with an instructor who will evaluate your performance and correct it as needed. Before beginning a Pilates program, however, make sure the instructor has been fully trained and certified. Learn what expertise the instructor has regarding your special concerns. It may take a few weeks of Pilates exercises to feel a pronounced difference in your muscles and posture. But even a single session can relieve muscle stress and leave you feeling more aware of your body. |
