The Benefits of Pilates: Mind, Body, and Beyond
According to an article in The Sydney Morning Herald, “since the 2010s, Pilates has grown in lockstep with yoga and the boutique functional fitness movement. Designed to help injured World War I veterans recover, it is now practised by everyone from the Australian Ballet to the Sydney Roosters. Influencers on social media, draping sleek limbs over reformer beds, have also propelled its popularity particularly among women, who account for as many as 90 percent of participants.”
What is Pilates?
Pilates is a versatile form of exercise that can be both aerobic and non-aerobic, emphasizing precision and concentration in controlled movements. It involves specific placements, rhythms, and breathing patterns. Pilates workouts focus on intense concentration rather than exhaustive muscle fatigue, typically consisting of low-repetition exercises lasting 45 to 90 minutes. These exercises can be performed on a mat or with specialized resistance equipment.
Pilates is adaptable to individual needs, making it suitable for people with varying fitness levels, including elite athletes, those with limited mobility, pregnant women, and beginners. Classes are conducted in dedicated studios, physiotherapy clinics, or community fitness facilities.
Pilates Health Benefits
- improved core strength especially by targeting muscles in the abdomen, lower back, and pelvis
- enhanced flexibility and range of motion in the joints by stretching and lengthening muscles
- improved balance and stability
- better posture by proper body alignment and awareness
- injury prevention and rehabilitation, aids in preventing future injuries by strengthening and stabilizing the body
- reduce stress and promote relaxation by focusing on controlled breathing and mindful movement.
- increased lung capacity and circulation through deep breathing
- increased body awareness
- weight management
- enhance blood circulation, aiding in the delivery of oxygen and nutrients to muscles and organs
- enhanced muscular control of your back and limbs
- improved stabilisation of your spine
- relief from chronic pain conditions, such as lower back pain and joint discomfort, through regular Pilates practice
- promotes a strong mind-body connection, enhancing mental focus, concentration, and overall well-being
How is Pilates different from Yoga?
Pilates and yoga are both mind-body practices, but they differ in their origins and primary focus. Pilates, developed in the 20th century, emphasizes core strength, flexibility, and physical conditioning through precise movements and controlled breathing. On the other hand, Yoga, originating in India, prioritizes flexibility, balance, and spirituality through postures, meditation, and breath control. While both promote fitness and stress relief, yoga has a spiritual dimension, while Pilates is primarily fitness-oriented with an emphasis on core strength and alignment.
Types of Pilates
There are several types of pilates, each with its own unique approach and focus. But 2 of the most common are:
1. Mat Pilates - one of the fundamental forms of Pilates and involves performing a series of exercises on a mat or padded surface. These exercises primarily use your body weight for resistance and focus on core strength, flexibility, and overall body conditioning. Mat Pilates exercises often include movements like leg lifts, abdominal curls, and spinal stretches. It's a convenient and accessible form of Pilates that can be done almost anywhere with minimal equipment.
2. Equipment-Based Pilates - this utilizes specialized equipment, such as the Pilates reformer, Cadillac, or chair, to provide resistance and support during exercises. Equipment-based Pilates allows for a wide range of exercises and variations, making it suitable for individuals of varying fitness levels. The equipment provides both assistance and resistance, helping individuals improve their core strength, flexibility, and body awareness. It's often taught in Pilates studios under the guidance of certified instructors.
Is Pilates suitable for everyone?
Generally, Pilates can be suitable for a wide range of individuals, but its appropriateness depends on various factors, including a person's health, fitness level, and individual needs. Before starting a Pilates program, especially if you have any underlying health concerns, it's advisable to consult with a healthcare provider or certified Pilates instructor to determine the best approach and ensure that it is safe and appropriate for your individual needs.
How often can you do Pilates?
A standard Pilates session comprises various exercises and stretches, with a focus on proper breathing methods and precise control of abdominal muscles. To achieve optimal results, it is recommended to engage in Pilates sessions a minimum of two to three times weekly. Improvement in posture may become noticeable after completing 10 to 20 sessions.
What to consider before doing Pilates?
Although pilates is a low-impact form of exercise, precautions are still advised for certain individuals before starting your pilates journey. Among those who need to seek professional advice are: * pregnant women * those who have recently undergone surgeries * women 55 years and above * men 45 years and above * individuals with pre-existing medical conditions like heart disease * those with existing musculoskeletal injuries or conditions * individuals who have been inactive for an extended period * individuals with a significant excess of weight or obesity * anyone identified as being at risk of adverse outcomes following pre-exercise screening
Where to get help
Find your local council Physiotherapy clinic Pilates studio A qualified Pilates professional A Pilates-trained physiotherapist AUSactive or Tel. 1300 211 311
Bottom Line
It's important to note that the specific health benefits of Pilates may vary from person to person, depending on individual goals, fitness levels, and consistency of practice. Pilates can be adapted to suit various fitness levels and needs, making it accessible to a wide range of individuals seeking to improve their physical and mental health.
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