What is Pilates?
Developed by and named after Joseph Pilates, this method is safe and invigorating mind-body workout. You will feel muscles you have never felt before or may have only activated subconsciously. Pilates builds your body from the inside out - strengthening the deep abdominal, spinal and pelvic floor muscles, providing strong core control and guiding your body back to its correct posture and ease of movement. This girdle of strength will provide a strong foundation for your body in daily life tasks as well as in the most demanding physical activities. Pilates trains your whole body gently but effective and re-establishes the natural balance of strength and flexibility.
For decades people have been made to think that working out means no pain no gain. Pilates is different, focusing on quality and precision of movement rather than the quantity of repetitions. Nonetheless, it is a thorough full body workout, that will challenge even the most fit people. It demands your full concentration on your body, mind and breath. Through Pilates you can experience the power each of us holds to take control over our own wellbeing. It is all about you. What you put in is what you’ll receive.
Pilates is also an extremely flexible exercise system. No matter what your age or physical condition, it will work for you. Joseph Pilates himself determined a persons age not by years but by the mobility of their spine. Pilates builds bone density and improves flexibility, mobility and balance, which is beneficial for people of all ages.
Pilates improves your posture By developing strong abdominal and back muscles and re-teaching you body not only how to move correctly, but also to sit and stand in a correct way, it can reduce or eliminate back pain.
Pilates enhances athletic performance tremendously. Pilates is used by professional athletes and dancers as an essential part of their conditioning. Improving muscle strength and elasticity as well as joint mobility lessens the risk of injury. You can continue with any other sport or exercise while doing Pilates because it will improve your performance in all forms of movement as a result of its emphasis on correct body mechanics and conscious control.
While traditional workouts build bulky and short muscles, that are prone to injury due to their lack of flexibility, Pilates builds strong and lean muscles and creates an evenly conditioned body and a beautiful physique. Your muscle tone especially in your abdominals will improve tremendously, you will look thinner without having lost weight. Pilates will make you feel and look your very best.
Through the integration of the Pilates principles in your daily life tasks and sport activities you will not only benefit from Pilates a few hours a week, but each day, all the time.
The Six guiding principles of Pilates are:
- Breathing
- Concentration
- Centering
- Precision
- Control
- Flow
Through the special connection of breath, mind and body, Pilates does not leave you feeling tired. After a few consciously and correct performed controlled repetitions of each exercise you feel strong, flexible and refreshed – the goal is a balanced mind in a balanced body. Or as Joseph Pilates himself put it: The ideal to strive for is the enjoyment of physical well-being, mental calm and spiritual peace.
A few words about breathing:
Inspired by the eastern approach of body, mind and breath, Pilates said about his method: Even if you follow no other instructions, learn to breathe correctly.
For thousands of years Yogis have claimed that the breath possesses the key to a healthier life and to clearer thinking. Athletes are trained to use their breath to enhance their performance. In Pilates, as well as in Yoga, conscious breathing is the first thing your mind will have to focus on. It helps you to get inside your body.
The benefits of full and correct breathing:
- Carries oxygen to every cell of the body
- Massages the inner organs and makes them work more effectively
- Releases tension and stress.
- Increases your energy levels and stamina.
- Cleanses the waste from your body - toxic overload is one reason why we feel tired and sluggish
- Keeps your spine mobile
- Speeds up the metabolism and burns calories
- Eases the mind and calms the nervous system
Mat or Machine?
Pilates Matwork: trains every muscle group in your body, from head to toe. It gives special attention to the core – your abdominal, pelvic floor and back muscles – as well as the joint stabilizers. Gravity is used as a weight and you use your muscles to combat that pull. The program you learn can be done anywhere with little space required. In our studio we do use small props to help your body to understand the Pilates principles easier and faster.
Pilates Machine classes: Joseph Pilates designed specialized machines, using spring resistance. The Machine Routines are different from the matwork, but they can help you to understand the matwork better. On the machines the focus is more on feet, legs, arms, balance and stretches. Certain areas can be targeted more specifically than in a matwork setting. But all movement is still coming from and returning to your center. For people who are used to working out in a gym it is sometimes easier to feel the essence of the method on the machines.
Out of experience it is better and safer to first start learning the mat work basics before training on the machines.
In our Private and Semiprivate classes both will be incorporated from the beginning.
For whom is Pilates?
There are no age or physical limits for Pilates. As with every exercise you should first contact your doctor or therapist, if this form of exercise is appropriate for you.
If you do have osteoporosis, a group class might not be the right format for you, as you do need a lot of modifications from the original program.
If you have had a recent spinal injury, hip replacement or knee surgery a private or semiprivate class will be the better format for you.
If you have started your Pilates program before your pregnancy you may continue after consulting your doctor. If you are new to Pilates private and semi-private instruction is safer for you and your baby.
Joseph Pilates – a short biography
Born near Duesseldorf/Germany in 1880, he had a difficult youth, suffering from asthma, rickets, and rheumatic fever. To combat the effects of these ailments, he studied and learned body building, diving, skiing, gymnastics, martial arts and yoga. He was greatly influenced by the early Greeks and re-emphasized their coordination and balance of body and mind.
In 1912, Pilates went to England working initially as a boxer, circus performer, and a self defense trainer. When World War I broke out, he was interned with other Germans designated as 'enemy aliens' at a camp in Lancaster. During his internment, Joe refined his ideas and trained other internees in his system of exercise. He rigged springs to hospital beds, enabling bedridden patients to exercise against resistance, an innovation that led to his later equipment designs.
In 1926, together with his wife Clara, he established a studio in New York City to teach and share his knowledge. Joseph Pilates called his method “contrology” because it was designed to teach clients how to gain the mastery of their minds over the complete control of their bodies. Very quickly he became the best-kept secret in New York. His main clients were dancers, actors and athletes, who, through his method, could work longer, be healthier and perform better. He attracted the attention of Martha Graham and George Ballanchine, who sent many of their own students to Pilates. In 1932 he published a booklet entitled "Your Health" and in 1945 "Return to Contrology". Through his writings and his students, his method was passed on after his death in 1967 at the age of 87. Pilates always said his approach was 50 years ahead of time. History has proven him right.
Joseph Pilates in his own words:
In 10 sessions you’ll feel better, in 20 you’ll look better and in 30, you’ll have a whole new body.
Contrology is complete coordination of body, mind, and spirit. Through Contrology you first purposefully acquire complete control of your own body and then through proper repetition of its exercises you gradually and progressively acquire that natural rhythm and coordination associated with all your subconscious activities.
Contrology develops the body uniformly, corrects wrong posture, restores physical vitality invigorates the mind and elevates the spirit.
Squeeze out the lungs as you would wring a wet towel dry. Soon the entire body is charged with fresh oxygen from toes to fingertip. Even if you follow no other instructions, learn to breathe correctly.
On this machine you can climb mountains, stairs and swim - all while you are lying down.
Not even the laziest cat is out of shape. They stretch and tense their bodies, change positions often, and then go back to rest but stay in tune.