Pilates, a body conditioning routine based on elements of yoga and the martial arts, provides a portal for both couch potatoes to get into shape and for the physically fit to improve their tone and flexibility. While beginners can try to mimic the moves through photos on the Internet or the wide variety of instruction DVDs available, the Mayo Clinic recommends joining a beginner's class as the best way to learn Pilates. Proper instruction allows you to best reap the benefits of Pilates while avoiding injury.
Identification
German citizen Joseph Pilates first developed his namesake system of exercise while interned at a camp during World War I. Though the system had been around for decades, its popularity exploded in recent years, growing from 1.7 million participants in 2000 to more than 10 million in 2006, according to Pilates equipment developer Balanced Body. The method is a non-aerobic, low-impact group of exercises that stretch every muscle in the body with precise rhythm and breathing patterns. You perform Pilates exercises in low repetitions, and classes usually last between an hour and 90 minutes.
Types
You can find Pilates classes at specialized studios, your local gym, community centers or senior citizen centers. Many of these classes are geared specifically for beginners, and these classes will teach you the basic movements, relevant terms and ultimately prepare you to do the exercises on your own. Some classes use equipment such as resistance bands, medicine balls or the Reformer, a rowing-machine-like device specialized for Pilates exercises. Most beginner classes, however, use nothing but your body and a mat.
Benefits
Over time, Pilates will help you lose weight, tone your muscles without adding bulk and ease lower back pain, according to the Mayo Clinic. You won't sweat and strain, but you will give your muscles a full workout while improving your concentration skills and easing stress and anxiety. One of the biggest benefits to Pilates, however, is its low barrier of entry. Even if you have not exercised in years or if you have physical limitations, your instructor in a beginners' class should be able to work with you to tailor the movements to your abilities. Eventually, you will be able to do the movements on your own and will no longer need an instructor.
Considerations
When you attend your first Pilates class, the U.S. Department of Health and Human Services recommends wearing comfortable clothing, such as shorts and a T-shirt or tank top. Usually, you won't wear shoes. Your first classes will keep the movements basic, allowing you to concentrate on breathing and what your muscles are doing. Pilates movements should be slow and smooth, not quick and jerky. The HHS department also advises stopping any movement that is uncomfortable or painful.
Warning
Improper Pilates movements can cause injury, and qualified instructors will know how to prevent this. Many gyms, however, offer Pilates classes from instructors with only a few days' training, according to the HHS department. Qualified instructors receive hundreds of hours of training should be able to demonstrate this through certification records when asked. Additionally, while Pilates provides strength training, you still need to incorporate a cardiovascular element into your workout for heart health. When you're skilled at the movements, you can increase the intensity of Pilates by doing the movements faster, but as a beginner, you're better off pairing Pilates with aerobic activities such as swimming or jogging.
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