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Introduction To Pilates
What is Pilates?
The Pilates method is a series of exercises used to increase strength of muscles,tendons, and ligaments, while improving flexibility and stability. It takes the muscles through a full range of motion, strengthening muscles while you lengthen them, with no impact on your joints.
History of Pilates
Pilates was designed by Joseph Pilates, who lived from 1880-1967. His health as a child was poor; consequently he became obsessed with his body and fitness and believed that true health was a balance of physical, mental and spiritual well-being. He studied all forms of movement such as gymnasts, boxers, dancers and even babies crawling to find out how the body was meant to move.
The Powerhouse and Core
Pilates targets the transverse abdominal muscle, which encircles the waistline, the lower back, gluteus muscles, and the pelvic floor. These four areas make up what is often referred to as the “powerhouse”, our natural weight belt. The powerhouse is responsible for many things, which include good posture, strong back, and flat tummy. In addition to the powerhouse, Pilates also targets the shoulder girdle. Together the powerhouse and the shoulder girdle equal the “core”.
The Principles of Pilates
• Concentration: Thoughts are focused on movement. By visualizing your nervous system will choose best method of movement.
• Control: movements are performed with control originating from mind and centre of the body.
• Centering: All motion begins with from the “core”.
• Breathing: All movements are coordinated with breath.
• Flow: The exercises take you through a wide range of motion in a controlled and flowing manner. Each movement should appear effortless and smooth.
• Precision: mind and body connect for precise controlled movement, hand in hand with control. Each move is calculated and precise that it why there are only 3-8 repetitions of each exercise, Pilates emphasizes quality not quantity.
• Stability: controlling certain body parts while others are in motion.
• Relaxation: Releasing tension in a specific muscle or area and maintaining control and tone.
• Coordination: ability of mind to direct body through movement (mind/body connection).
What are the benefits of regular participation in a Pilates-based fitness program?
• Your body becomes firmer and sleeker, with improved contours and a longer, leaner look.
• You can move more easily, increasing range of motion at your joints and overall flexibility
• Back pain and weakness are reduced as you strengthen the core muscles and stretch shortened muscles.
• Muscle flexibility, joint mobility, coordination and balance all improve steadily.
• Stronger, longer muscles are developed as opposed to bulk.
• Better sleep patterns develop as fatigue, discomfort, and pain are reduced.
• The exercises provide a form of resistance training that stimulates bone density.
• Correct alignment and a stronger “girdle” help to keep the vital organs supported and able to function more efficiently. You also gain flatter abdominals!
• Physical and mental strength and endurance increase making it ideal for people under stress or recovering from injuries. As relaxation is promoted, participants enjoy a sense of calm after a session.
• The exercises can be constantly modified to suit all levels of fitness.
• General health will be enhanced.
Mat Pilates Home Routine
• Warm-up: standing Roll Down, warm-up stretches, abdominal preps
• Hundred
• Bridging
• Thigh Arcs, Thigh Circles
• Roll-up/down
• Single Leg Circles
• Single Straight Leg Stretch
• Single Leg Stretch
• Crisscross
• Corkscrew
• Double Leg Stretch
• Double Straight Leg Stretch
• Rolling Like a Ball
• Seated: Spine Stretch Forward, Spine Twist, Saw
• Shoulder stands
• Pilates Push-ups
• Plank
• Back Extension: Lumbar lift, Leg lift, Superman, Swimming, Swan Dive
• Leg Series: Side Leg, Clamshell, Glutes, Squats/lunges
• Cool down stretches: Cat/Cow, Neck and Back Stretch
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September Challenge
And just like that it is September when all that I really wanted was another August. Back to work, school, making lunches and some semblance of routine. Although I still have another few sacred days of vacation left, I thought that it was time to make some ambitious September goals.
I like the number 100. It’s kind of a whole number, especially when you are thinking about money. I remember as a kid saving my allowance, birthday money and whatever change I could scrounge up and taking it to the bank and exchanging it for a cool and crisp $100 bill so that I could take it to the mall and go shopping with it. Kind of funny now as it would be tough to find a store that would even accept a $100 bill!
The 100 push-up challenge has been on my radar for a few months now and today became one of my September goals. Meh, who can’t do 100 push-ups in a month you say? Ah, but the challenge is that you have to do 100 push-ups everyday!
As I found out very quickly after 2 weeks of vacation, a trip to the PNE that included a whale tail, and several visits with Stella, Kim and Karl, 100 push-ups in one go just ain’t going to happen. So I have decided that they can be done over the course of the day, and I don’t discriminate, they can be done from the toes or the knees, with or without props, Pilates or regular style, with the goal to complete the 100 in succession on September 30th (so far I have completed 55 of my 100 for the day, not sure if I will be able to move my arms tomorrow).
I would also like to run 100 miles, wait, wait, wait, over the course of the month. I know that there are some who run 100 weekly miles and some who can run 100 miles in a day, I say “Goooooood for you”! It will be 100 miles for the month of September for me thank you very much. Doing the math, 25 miles/40.2336 km per week, plus 2 buffer days just in case.
Nothing to do with 100, but I also have one last challenge to take on and it is sitting on my desk beside me. I have been putting it off for the last 11 months, doing a little here and a little there over the summer, but as my October 3rd drop dead deadline rapidly approaches it is time once and for all to finish my Weight Room Instructor Certification. No wow factor there, but what a relief to have finished it, even if it took me the full allowable time to complete it.
So there are my goals, what are yours?