Pilates Incorporates Mind and Body

Pilates body conditioning is one of the most popular forms of exercise today –nearly 500 studios nationwide teach the rigorous exercise discipline developed by Joseph Pilates (pi-LAH-teez). A German boxer and fitness trainer, Pilates came to the United States in the 1920s and set up the first studio in New York. His exercise method incorporates into its 500 well-defined, controlled movements a philosophy of focus and concentration derived from his background in yoga and Zen meditation. The Pilates method of conditioning also utilizes special equipment and mats. In recent years, chain fitness centers have begun to include Pilates-inspired exercises in their programs. The exact Pilates method, however, is a registered trademark. If you want genuine Pilates training, look for an instructor with Pilates Studio certification. Certification requires 600 hours of training, which covers anatomy instruction, how to use the equipment, and how to do the exercises properly.

Compared with step aerobics, cardio-kickboxing, or indoor cycling, Pilates relies less on “going for the burn” and more on gradual, methodical placement and movement. Instruction is provided by a trained teacher on a one-to-one basis or in very small groups. Because of the small student-teacher ratio, you can begin Pilates exercises at your own fitness level and not worry as much as you might in a larger class that you will be left behind. The Pilates style of teaching also allows instructors to tailor the exercises to age, ability, and any presence of prior injury.

PRECISE EXERCISES

Pilates exercises are designed to uniformly develop muscles through the use of five special pieces of equipment and a padded mat. The equipment at the heart of the Pilates method was inspired by Joseph Pilates’ work during World War I. He designed exercise machinery for immobilized patients using spring tension as resistance. Along that line, the classic piece of studio equipment, the Reformer, has pulleys and cables that exercisers push or pull with their hands or feet. The equipment has hand– holds, supports, and positioning bars that exercisers use to stretch further and into positions unreachable on the mat alone.

Gravity allows the body to supply its own resistance while on the mat. Comparatively few repetitions—10 at most—are needed for each exercise. Pilates movements focus on core muscle groups known as “the powerhouse” –the abdomen, lower back, and buttocks –and emphasize deep, coordinated breathing. Pilates exercises aren’t jarring to joints, so if you have a history of joint problems you may be able to do them under the supervision of a trained instructor without fear of injury or joint or muscle stress. Well-done Pilates exercises strengthen the trunk and pelvis so lower-back strain is rare, even among beginners.

FROM ARTHRITIS RELIEF TO BODY ENHANCEMENT

Physical therapists, sports injury experts, and chiropractors have discovered Pilates training as a way for their clients to prevent or recover from soft-tissue injuries. Enthusiasts report relief from back, neck, and arthritis pain. It has even been introduced as a part of muscular therapy for multiple sclerosis sufferers. Additionally, some of the exercises are particularly beneficial to women because they strengthen the muscles of the abdomen and pelvic floor, important for maintaining continence. They also help condition abdominal muscles before and after childbirth.

The Pilates method may be difficult at first, but after a few sessions, participants may feel enough difference in posture and muscle tone, as well as reduced stress, to want to stick with it. And as we all know, sticking to a program is one of the greatest challenges of exercising.

The Pilates’ electric chair is more than a hot seat; it may spark you to a new level of fitness.

(Nutricise) — Believe it or not, a form of exercise that was originally designed to help immobilized patients recover from injuries sustained in World War I is now the hottest method of body conditioning among the world’s top athletes. The exercises and apparatuses that Joseph Pilates invented as a nurse during the war laid the foundation for the total mind-body workout that he brought to New York in the 1920’s and which is now becoming the confessed secret weapon of many competitive athletes.

Pilates teaches 500 exercises performed on mats and spring-based contraptions with funny names, such as the Cadillac and the Electric Chair. The exercises target what Pilates himself termed the body’s “powerhouse” (the stomach, back and buttocks). The philosophy is that with a strong and stable core, the torso will take pressure off the more fragile limbs while improving breathing, balance, strength, flexibility and alignment. Brooke Siler, co-owner of re:AB, the renowned Pilates studio in New York and author of The Pilates Body (Broadway Books, 2000), says that many athletes, recreational and professional, are drawn to the system because it trains the body to function at its peak performance. For example, she says that Pilates can teach skiers how to lower their center of gravity, increasing their speed and improving their balance. Runners can learn to power their stride with their buttocks instead of their hips, taking pressure off their knees and ankles.

“Runners, cyclists, triathletes, skiers, football players are all coming to my studio to condition for their sport. What they’re learning as they progress in their practice is that Pilates also re-conditions their bodies so they are not taken out of the game with injury, and they can be as active as possible,” says Siler.

Athletes are particularly vulnerable to injury and chronic pain because they engage in repetitive and strenuous movements. Their joints or muscles can become impacted, especially as they age. Siler says Pilates is able to lengthen tight muscles, improve range of motion and “injury proof” the body. Pilates is also thought to correct imbalances suffered by athletes, such as tennis players and baseball pitchers, who have developed one side of the body more than the other.

Former competitive skier, Bailey Gimbal, has been practicing Pilates between two and four times a week for about 14 months. At age 46, Gimbal says that he’d been walking around with recurring pain from old injuries from his competitive days, such as torn muscles and a reconstructed shoulder. “After a few months of Pilates they were gone,” he says. What’s more, he has gone down two full suit sizes while maintaining his old weight. He’s tried all kinds of training (yoga, running, weight lifting and martial arts) but says that only Pilates was able to make him feel truly centered—both physically and mentally.

Many health clubs are offering Pilates mat classes that provide intense abdominal workouts. If you are a non-athlete who is new to Pilates, you might consider working one-on-one with a certified Pilates instructor to ensure correct form and prevent strain on your lower back. Although the popularity of Pilates among athletes is a tribute to its effectiveness, it was designed for people of all fitness levels or, “anyone with a body,” Siler says. “Joseph Pilates believed that every person is an athlete and that we all have a right to be strong and healthy. Practicing Pilates can guarantee this right.”

Brooke Siler is a certified Authentic Pilates™ instructor, Pilates Guild member, owner of Re-ab Pilates Studio in Manhattan, and author of Pilates Body.

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Lewis, Nicole Washington Post “The Pilates Method” 20-Oct-98 Page D4

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Entertainment Weekly “It Exercise” August 1998 Page 89

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Jeffrey, Nancy Ann Wall Street Journal “Piltching Prowess as Sports Specialists, Physical Therapists Tone Up Finances” Feb-96

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First Magazine “The Secret to Long, Lean Body” 26-Jan-96 Pages 30–31

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Walek, Gordon Chicago Daily Herald “Could You do This?” 8-Aug-95 Section 3 Page 1–2

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Davis, Julie Bawden Los Angeles Times “Pilates Program Is Kinder, Gentler” 1-Sep-92 Page E3

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Melanson, Jim GQ Magazine “Exercising Restraint” Dec-90 Page 113–114,118

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Haun, Harry Playbill “Barbells and Barricades” Nov-87 Page 83–85

Horosko, Marian Dance Magazine “The Personal You: The Inner Circle” October 1987 Page 74–75

Horosko, Marian Dance Magazine “Pilates Power-All Over Warm-Up Exercises(Part Three)” December 1986 Pages 84,86

Horosko, Marian Dance Magazine “Warm Up Exercises for Everyone(Part 1)” Oct-86 Page 60–61

Givant, Marlene Whole Life “Making Machines Holistic” Aug-86 Page 36

Gordon, Linda Glamour “Shape-Up” Jun-86 Page 156

Bakoulis, Gordon Running News “Adventures In Apparatus” Apr-86

Brill, Eileen B WWD/A “Aris: Success Fits Like A Glove” Mar-86 Page 78

Somerson, Paul PC Magazine “Computer Calisthenics” Oct-83 Pages 203–207

Schwartz, Howard Health & Diet Times “Summer in The CityA New Body” Sep-83 Page 24

Corliss, Richard Time “The New Ideal of Beauty” 30-Aug-82 Page 72–77

Caffery, Bethia Evening Independent You “Letting Your Mind Control Your Body” Septmeber 9, 1980 Page 1-B

Torchin, Mimi Cue Magazine “Where to Shape Up” Through March 3, 1978 Page 12

Haber, Deborah New York Magazine “They Love You Only for Your Body” 18-Dec-72 Pages

Kosover, Toni Womens Wear Daily “Pilates’ Bodies” 30-Jun-72 Page 19

Tucker, Priscilla New York Herald Tribune “Universal Reformer Comes to Bendel’s” 10-Oct-65

Ringold, Evelyn New York Herald Tribune “The Eighth Avenue Congrologist” 5-Jan-64

New Ideas for Figure Beauty “Miracle on 8th Avenue” 1963 No2

Brown, Beth Pageant “How to Stay Fit Lying Down” Nov-63 Pages 128–133

“83-Year-Old ‘Contrology’ Expert Claims to Have Fitness Formula” 12-May-63 Page A9

Horosko, Marian Dance Magazine “Bodies By Carola” Aug-61 Pages 54–56

Leddick, David Dance Magazine “Your Body is a Building” Oct-61 Pages 18–19

Rosenberg, George J People “Now You Can Stay Younger Longer” 24-Jun-59 Page 11–13

Hering, Doris Dance Magazine “They All Go to Joe” Feb-56

Wernick, Robert Sports Illustrated “To Keep in Shape: Act Like an Animal” 12-Feb-62

Beauty Bar “How’s Your Posture?”

Pike, Lewis Arnold Let’s LIVE! “Return to Life” May-46 Page 23

Herridge, Frances Critical and Amusements “With the Dancers: Pilates Provides Dancers with Machine-Made Training” 6-Dec-46

Polly “A Cinderella Slipper of 1934”