If you have read these articles, you know that we have talked about this not so new form of exercise that is sweeping the nation. Just look at the Internet and see how many studios there are, how many classes you can enroll in, how many instructors' classes and accreditation sites there are, and how many New York and Hollywood stars are said to do this exercise which is gentle but tough. I know it took this writer two series of classes until I got the message and could figure out why I thought it was too easy. It really isn't. Classes here in Tulsa are full and, according to the articles we read, many classes are expanding and new ones are being started.
Josef Hubertus Pilates, 1880-1967 was a German athlete and pioneer in the field of physical therapy. He suffered from asthma, rickets and rheumatic fever as a child. His determination and drive to overcome these ailments led him to study both Eastern and Western forms of exercise. He continued his studies until the early 1920s when he and his wife left Germany and emigrated to the US bringing with him his new method of physical and mental conditioning.
Shortly after he arrived in New York, Pilates set up an exercise studio in the same building that housed the New York City Ballet. By the 1940s he had achieved notoriety in the dance community where the Pilates method became an integral part of dance training. Such famous dance people as Ruth St. Dennis, Ted Shawn, Martha Graham, George Balanchine, Hanya Holm and Jerome Robins have all practiced Pilates and taught it to their students.
The method is a series of controlled movements that engage both mind and body developing strong flexible muscles without building body bulk. It is a toning and strengthening way of firming the body and improving the posture as it increases flexibility. As it does all of this, it reduces the risk of injury. It places emphasis on correct posture and technique and doesn't rely upon high numbers of repetitions.
So, lets look at the exercise regime. It's not hard to believe that these exercises which were first used to help immobilized patients recover from injuries they received in World War I may become your exercise of choice. Pilates teaches 500 exercises performed on mats, and spring-based contraptions with funny names like the Cadillac, the Electric Chair and the Reformer. The exercises target what Pilates termed the body's "powerhouse", that is 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. The movements should never exceed the line that runs from your hips to your shoulders, which frame the body. Once you grasp the concept of working within your "frame", long lean muscles should follow. For example, if you're lying on your side, swinging your leg foreword and back, you shouldn't lift it higher than your hip. If you exceed the boundary, you'll invite injury because your large and small muscles will "fall out of balance," causing strain and discomfort.
For most people, mat work offers a sufficient workout because your body provides all the resistance you will need. But for those who crave further exhaustion, there are those machines we spoke of. Using the Reformer you can exercise from a standing, reclined, or sitting position. The movement of the bed on the Reformer is controlled by your hands or feet pulling or pushing against a bar or in straps attached to pulley cords. As you progress and learn more about the technique, you can add new movements. Pilates can make the inches vanish and is safe when done correctly. Many athletes come to Pilates because they see it as training the body to function at its peak. For example, it can help skiers learn how to lower their center of gravity, thus increasing their speed and balance. Runners learn to power their stride using their buttocks instead of their hips thus, taking pressure off of their knees and ankles.
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 motions. This will help you attain long, strong muscles, a flat stomach and a strong back. An initial Pilates session typically includes a body assessment, which allows the instructor to pinpoint strength and flexibility weak spots. This is a 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.
If you're more comfortable exercising at home, there are several Pilates and Pilates-type videos available, including the Fit & Flexible series and The Method Precision series. Several home versions of the Reformer are currently available on the market. To get more information you can call the National Directory of Instructors at 1-800-4-PILATES.
For a comprehensive list of Pilates studios you can call Pilates, Inc. at 1-800- 474-5283 or the Physical Mind at 1-800-505-1990 which refers to the technique as The Method.
Many health clubs are offering Pilates mat classes that provide intense abdominal workouts. In fact, you will probably recognize some of the exercises from other classes you have taken - only the philosophy is now explained. If you are a non-athlete, instructors suggest that you consider working one-on-one with a certified Pilates instructor to ensure correct form and prevent strain on your lower back. After taking a class with 50+ for my first Pilates mat work, this would appear to be a good thought. But, do know, that this is a series of exercises that was meant for anyone no matter their level of fitness. You will become more fit and feel more healthy as you strengthen your core. If you have spinal injuries, disc problems or scoliosis tell your instructor ahead of time so that he or she can teach you the modifications of the exercises you will need.
Pilates may be the exercise of the stars today, but from its humble beginnings when Pilates was a nurse after World War I, it has become a deep muscle exercise system that can make your posture better, your core more strong and your flexibility improved. Do look for a certified instructor and consider one-on-one if you are just beginning to exercise. As with any other exercise, share with your instructor that you have diabetes. If you have neuropathy and have difficulty with feeling pain, that too should be shared. You will need to bring along water, extra carbohydrates and a glucose monitor as with any other exercise. If your instructor doesn't know the tell-tale signs of hypoglycemia, make sure to tell him or her about the ones that warn you that your blood glucose levels are falling. Having done all of these things, you will become part of a sizable groups of people who are being won over to these exercises.
