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Ideal physical fitness:
"The attainment and maintenance
of a uniformly developed body
with a sound mind fully capable of
naturally, easily, and satisfactorily performing
our many and varied daily tasks
with spontaneous zest and pleasure."
"It is the mind that builds the body."
From the Pilates Forum Inaugural Issue
The Institute for the Pilates Method
What is Pilates?
Pilates, known also as The Pilates Method of Physical Conditioning, is a particular style and grouping of exercises that are now in the limelight in health clubs and fitness facilities across the country. This style of exercises has long been popular with the professional dance community, but was a well kept secret from lay people in fitness and people in general. Over the last 10 years, Pilates studios have sprung up across the country multiplying rapidly from the original four to over 600 nationwide. This seems to be due to several factors:
Pilates is named after its inventer, Joseph Pilates. Mr. Pilates was born in Germany in 1880. The story goes as this: as a child, Joe was very sickly, had asthma, rheumatic fever and rickets. As one can well imagine, he was taunted by the other children for his physical weaknesses. The tauntings, in addition to the weaknesses, gave Joe great incentive to overcome the physical challenges he was faced with. He began to do exercises based on yoga, Zen, and Greek/Roman fitness methods. He did indeed overcome his physical challenges enough to pose for anatomical charts by the age of 14. (Siler 2000, Winsor 1999)
Where and when was Pilates invented?
Pilates style of exercises began early in Germany when Joe was a boy, but evolved over time in many ways. After becoming strong through his own exercise regimes, Mr. Pilates went on to become a boxer, diver, and gymnast. While he was training in England for boxing, World War I broke out and Joe was interned in England for a year. While in camp, he began to train others also interned. Not only did these interns emerge stronger from the training, but none of them succumbed to an influenza epidemic that killed thousands of people.
Mr. Pilates also fashioned rehabilitation devices out of bed frames and bed springs to help the disabled and incarcerated prisoners recover from war injuries. One of these contraptions turned into what we know today as the Reformer.
Mr. Pilates and his training methods became very important to the German Army as he was asked to train them. His way of declining the offer was to immigrate to the United States in 1926. He met his wife to be, Clara, a nurse on the way over, and they together opened a studio in New York City. The Pilates Method quickly caught the attention of the dance community, and the techniques rapidly became an integral part of dance training.
Why should The Pilates Method of Physical Conditioning be used?
As mentioned in the opening paragraph, core stabilization exercises are the most effective way to strengthen the torso and protect the spine for everyday activities. The theory behind Pilates training is to strengthen what he referred to as the "powerhouse," being the muscles of the torso: the abdominals (including the rectus abdominis and the obliques), the muscles of the back, (including the upper back, for scapula stabilization as well as the erector spinea group), and the buttocks. He believed - and he was right - that a strong powerhouse was what would keep a person able to easily execute everyday activities with minimal risk of injury.
Pilates training centers around mindful movements paying strick attention to alignment of the spine and body. The exercises are performed holding the spine, upper back, and pelvis in what is called a "neutral" position. This neutral position keeps all of the body in correct alignment. Having strength, flexibilty, and stamina to keep the body in correct alignment is paramount in minimizing injuries, preventing or easing pain from misalignment, thus creating ease of movement in our everyday lives. Physical therapists use many of the exercises from Pilates to help correct alignment and rehabilitate, just as Joe did back in the war hospital in the early 1920's.
Many say Mr. Pilates was WAY ahead of his time with his training theroies and methods. I have to agree. "CORE" training is big now in the fitness industry. Your "CORE" is the same thing that Pilates refers to as the powerhouse. Reebok came out with it's program "Flexible Strength" several years ago which had some of the same philosophies as Pilates training. Now the "Core Board" is their latest spin off of core stabilization training. The focus with fitness trainers now is core stabilization exercises. This whole concept was what Mr. Pilates was doing over 80 years ago!!!
How do you do the Pilates exercises?
First of all, I feel it's important to understand the traditional principles behind resistance training for the abdominals and the major muscles of the back. Please go to Fabulous ABS to get an understanding of these muscles and how they work. It is important to have this knowledge so one can differenciate between traditional CORE training and stabilization training. Please be patient as either piece will take some time to download. When you are finished, please return and hit PRICIPLES on one of the navigation bars.
Principles
Traditional strength training principles require that exercises be performed through full range of motion, with resistance, in a position working against gravity. (More info on strength training) The other thing that is not often mentioned with these principles is that functional training should also be included. So what is "functional training" and how does it differ from traditional strength training and what does this have to do with Pilates?
"Functional training" can be defined as training your body to function better in day to day activities. To give you a couple examples of exercises that are not considered functional: seated leg extensions. In this exercise, you sit on a machine, like sitting in a chair, with a bar across the front of your ankles. You lift the bar up until your legs are out straight (leg extension), then you slowly lower the bar. This exercise strengthens the front of your thighs, the muscle group called the quadriceps. Does this exercise strengthen these muscles? Absolutely! However, how often do you sit with heavy things on the front of your ankles and lift them on a day to day basis? A better choice for functional strength would be lunges or squats with free weights. Why? Because you squat down to pick things up, you go up and down stairs, you lunge forward to catch the cup of milk your child is spilling. These exercises train your body to be stronger and more stabile for these day to day activities.
Another example is the standard abdominal crunch. You lay down with your knees bent and you curl your upper torso towards your belly button by lifting the shoulder blades off the floor (called spinal flexion). This exercise strengthens your rectus abdominis. But what you are really training your body to do is to lift heavy objects that are sitting on your forehead. Functional exercises for the abdominals and low back is performed by training these muscles to have stamina and strength to be still (thus protecting your spine by staying in alignment preventing injury) while you execute your everyday movements such as the ones mentioned above. This is what CORE stabilization training is. Pilates is a type of CORE stabilization training.
The original name for Pilates was "The Pilates Method of Contrology." And controling the body's movements is a paramount priciple of the Pilates Method. But before discussing control as one of the six princles, concentration must first be discussed.
The Universal Reformer
Most of the exercises you will encounter in group fitness regarding Pilates will be "mat" exercises, meaning they are performed on a mat using just your own body weight. Some examples of these exercises can be found in Siler's or Windsor's books. What is not so common the health clubs are some of the other Pilates' equipment such as the Reformer.
Much of the mat exercises are done to prepare you to use the Universal Reformer. Many of the mat exercises transfer to the reformer. Pilates also had a few other devises such as the Cadillac, the Magic Circle, and the Wunda Chair. Check out the Pilates links and resources below to find out more about these other devises. Be sure to check out some the exercises done on the reformer.
Summary
The matwork is fast becoming very popular in health clubs and Pilates studios are springing up all over the country. Many books and videos are available for you to use at home. I would recommend at least one or two private or group lessons in some of the mat exercises before you begin at home.
Pilates is an excellent addition to your regular exercise routine. The movements will stress proper alignment of the spine, pelvis, and scapula girdle. It is gentle, but not easy. Not to mention the whole concept of minful movement and being in the present moment are additionally great philosphies to live by. I say "addition" to your regular routine because I personally don't think any one single exercise is the total answer. I beleive your body is built to move in many ways and should be trained to do so. I would feel like I was doing a strong dis-service by saying that Pilates exercises is all you your body needs. Your body absolutely can benefit by doing some Pilates movements, as can your mind and spirit.
Joe Pilates was well ahead of his time. It is unfortunate that he is no longer with us to see his method of physical conditioning becoming so popular. I beleive he would be mostly happy that so many people were becoming stronger and more centered due to his works and philosophies.
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