Barbara MinterNovember, 09 2011

Pilates

Pilates• Pilates is a method of exercise, which

aims to encourage the use of the mind to develop core postural muscle strength, stability and flexibility. This method was originally developed by the German, Joseph Pilates during World War I to rehabilitate bedridden soldiers.

Physical Fitness

• Pilates is a method for general body fitness and health that improves flexibility, strength, endurance and coordination.

• Pilates can be personalized for varies medical physical conditions and postures.

• Pilates promotes weight lose and also increases awareness of the mind and body connection.

• Pilates can be done at home or at Pilates studios.

Exercising using a matRequires only floor mats and training. These exercises use the body’s weight as resistance.

Exercising using Pilates machines

This method of exercising also uses the principle of resistance.

Accessories

• Pilates Ring

• Stability ball

• Resistance bands

Injury prevention• Use proper clothing and safety equipment.• If you are a beginner, you must have an instructor

to correct your position at all times to avoid injuries.

• Never work outside of your comfort level, and do not do exercises that you feel you are not ready for. A little discomfort is expected.

• Talk to your doctor before taking advanced Pilates mat exercises. They can be very demanding and can strain neck and back muscles.

• Always warm up with 5-10 minutes of walking and finish by stretching.

Wellness

• Spiritual transformation through Pilates requires a strong body, a strong mind, and a strong spirit to be in harmony and balance.

• Physical training works many muscle groups simultaneously. Its primary focus is mainly on strengthening the abdominal area, improving your posture and flexibility.

• Emotionally, Pilates helps you to adopt a more positive outlook on life, making you feel better about yourself, and increasing your self-esteem.

• Occupationally, Pilates promotes relaxation and the release of tension.

• Intellectually, Pilates offers a vehicle for concentration and focus and heightens body awareness.

• Socially, doing Pilates helps to create rapport between the instructor and Pilates lovers, and building trust and creating bonds between them.

• Environmentally, people who practice Pilates usually change their life style modifying and improving their environment.

Who can do Pilates?

• First look up for a certificated instructor.• The instructor has to determine your fitness

health; measuring your capacity for endurance, flexibility, muscle strength and body fat composition to place you in the right level.

• Anybody who has a specific physiological or physical condition should consult to his/her doctor before starting Pilates.

Functional Exercise • Pilates is a functional/core-training program that safely

builds muscle, flexibility and endurance. A "functional" program is one that exercises many muscle groups in many directions against some resistance.

• By repeating each exercise and alternating the upper and lower body through out the week you will get muscle endurance.

• The strength part of the stretch and strength equation is very important - it's what helps maintain physical integrity and alignment as one stretches a muscle, or increases the range of motion in a joint. All of these exercises promote both strength and flexibility.

• http://www.youtube.com/watch?v=JQfczzyWAW0&feature=related

• http://www.youtube.com/watch?v=2l3pq1LrqMM&feature=related

• http://www.youtube.com/watch?v=LdtrRCeCVDU&feature=related

References

• Friedman, Philip and Eisen, Gail “The Pilates Method.” Viking Studios. New York, New York: The Penguin Group 2005

• Welter, Patricia. "Can Pilates Do That?." Tampa Bay Wellness 25.7 (2010): 18. Alt HealthWatch. Web. 9 Nov. 2011.