| Introduction to Pilates |
Pilates History
- Check out the following information from the American Council on Exercise (ACE).
- Pilates (pronounced Pi-lah-teez), is a 70-year-old exercise technique first developed by German immigrant, Joseph Pilates. Pilates was a boxer and dancer who also studied yoga and Zen meditation.
- Hollywood has been a key factor in turning the spotlight on Pilates, as numerous models and actresses pay homage to Pilates for their beautifully toned, fit bodies. Surprisingly, the practice of Pilates has been performed in the United States since the 1920's.
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Pilates Basics
- The technique encompasses more than 500 controlled, precise movements designed to stretch and strengthen muscles 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 lowered risk of injury are two benefits of the regimen./li>
- Anyone who is familiar with yoga or other "floor" exercises will have a general sense of the movements. They do not put force on joints or ligaments, but rather on the muscles that support them. When performing the exercises you repeat each movement only a few times - usually 5-10 reps of each. The routine is not defined as "aerobic," but as you become more proficient and can perform the movements in flowing succession, you will notice an increase in heart rate./li>
- Why Power PilatesT?
- Each session at Power PilatesT will last approximately one hour. An instructor will take you through a series of exercises and movements with an emphasis on your "core" musculature, which includes abdominals, back, buttocks, arms and legs. All movement promotes strength, stability and increase range of motion of the joints. At times we will ask you to work slowly so you can feel what you are doing. We feel that getting in touch and feeling the muscle or joint you are exercising is very important./li>
- Pilates exercises and their derivatives are performed either on a padded floor mat (mat classes) or with special Pilates apparatus (machine classes). While on the mat, the body supplies its own resistance to movement, by way of gravity./li>
- The exercises are well-suited for women. Among the deep muscle worked and strengthened is the transversus abdominals, 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 as well as after childbirth to restore abdominal-muscle strength and realign posture./li>
- What you can expect physically will be a total change in your body. Posture will improve, stomach and buttocks will become more toned, and legs and arms will be leaner. Your energy level will dramatically improve as well! If you put the time and energy into your workouts, we promise the results!
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Focusing on the Core
- The abdominal and back muscles are often collectively referred to as the body's core. Pilates exercises are designed to strengthen this core by developing pelvic stability and abdominal control. In addition, the exercises improve flexibility and joint mobility, and build strength. Pilates floor-work or mat-based classes stress the stabilization and strengthening of the back and abdominal muscles.
- How can one exercise technique claim to do so much? Pilates exercises are very low impact. The instructor offers reminders to engage the abdominals, the back, the upper leg and buttocks to stabilize the body's core. Exercise sessions are designed according to individual flexibility and strength limitations.
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Connecting with Pilates
- The mind/body connection associated with yoga and meditation also plays an integral part in Pilates. Unlike exercise techniques that emphasize numerous repetitions in a single direction, Pilates exercises are performed with very few, but extremely precise, repetitions in several planes of motion.
- So, what will all this focus and stabilization get you?
- Well, Pilates can help you develop long, strong muscles, a flat stomach and a strong back, and improve posture. Of course, these changes are dependent upon other lifestyle factors, such as a well-balanced diet and regular, aerobic exercise. (Though some may claim that Pilates is all you need to develop stamina and endurance as well, an additional cardiovascular component may be advisable.)
- An initial Pilates session typically includes a body assessment, which allows the instructor to pinpoint strength and flexibility weak spots. This is the time to become familiar with Pilates' unique breathing patterns, which don't always follow the exhale-on-the-exertion pattern of traditional exercise. Sessions typically run 60 minutes, at a cost of $30 to $50 for private sessions, and $8 to $25 for group sessions. You can enjoy a Pilates class through the Wellness Program for an employee fee of only $25! This fee is approved for Wellness Points.
- Not sure how many Wellness Points you have?
- Whether you work out with The Wellness Program or on your living room floor, Pilates is an excellent way to challenge your muscles, improve flexibility and incorporate the mind/ body element into one effective exercise session!
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Question: By attending the Pilates class once a week, will I notice and changes?
- Yes! Pilates is a series of floor exercises which remind the body of correct posture and body alignment.
- After 3-5 classes, the participant will be familiar with the exercises and "feel" the difference these exercises create.
- Pilates works the small muscles around the joints: shoulders, vertebrae, hips, as well as the deep abdominal muscles.
- These exercises take some concentration, but the music is relaxing and the class quiet.
- This class compliments the other wellness program exercise classes!
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