Pilates, an exercise approach based on the original work of Joseph Pilates, offers participants at all fitness levels a chance to develop stronger and more flexible muscles without impact to the joints or large increases in muscle size. Beginners to Pilates benefit from the watchful eye of a qualified instructor to focus on form and help students maximize the effectiveness of exercises. An understanding of the method helps beginners make good choices among Pilates offerings.
History
Born in Germany in 1883, Joseph Pilates began studying physical training methods to support his interest in boxing, wrestling and gymnastics during his youth. Pilates was later interned at the Isle of Man in England during World War I. His system of Contrology took shape during the war and shortly after. Successful and respected by army hospital personnel well as the German police training program, Pilates emigrated to the United States in the late 1920s. In 1925 he obtained a United States patent for his Universal Reformer machine, his first piece of fitness equipment still used today, as accounted for by Stacey Redfield-Dreisbach in her article, "Chasing Joe Pilates."
Considerations
Beginners need to know how different approaches and types of Pilates classes promote different styles and results from the workouts. Pilates matwork takes place on the floor with nothing but your own body for resistance. It consists of a series of exercises developed by Pilates himself, some unique to the method and some similar to traditional exercises like sit-ups and push-up. Pilates equipment lessons are specialized form of training using specific machines invented by Joe Pilates. Teacher training for Pilates classes varies, with several accredited national programs and certifications to choose from. Not all studios offer equipment and matwork in group or private settings.
Comparisons
Pilates at more advanced levels provides both aerobic and anaerobic exercise, depending on the format of the class. Pilates qualifies as body-weight training and strength-promoting exercise, but features very few explosive power movements as in weightlifting. Mind-body work, like yoga or tai chi, fall under the same category as gentler Pilates mat classes. They flow with controlled rhythm, and promote flexibility, core strength and stability. Muscle endurance and balanced functional movement are goals of a consistent Pilates practice.
Expert Insight
Researchers using electromyography testing to measure the intensity of activity in abdominal muscles found high levels of stimulation in several exercises, as noted in "Pilates Exercise, Lessons from the Lab" from Inner IDEA, an online mind-body resource from the world's largest association of fitness professionals. Rehabilitation from injury and pain relief are noted results of Pilates exercise, according to the September 2009 IDEA Fitness Journal article, "Pilates for Low-Back Pain" by Moira Merrithew.
Fun Facts
Pilates exercises on the equipment have intriguing names that encourage interesting visuals for students to apply to the movements, such as Elephant, Hug a Tree, Parakeet and Swan. Pilates invented exercise machines that also duplicated as furniture, including his Wunda Chair, of which he filmed a lengthy demonstration similar to a modern infomercial, in his apartment in 1936.
References
- "Return to Life Through Contrology"; Joseph H. Pilates and William J Miller; 1945
- PhysicalMethods.com: Chasing Joe Pilates
- Balanced Body Pilates: Pilates Origins
- Inner IDEA: Pilates Exercise, Lessons from the Lab
- Pilates for Low-Back Pain; IDEA Fitness Journal, Moira Merrithew; September 2009
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