Pilates is a system of exercises developed in the 1920s by Joseph H. Pilates. Originally called Contrology, Pilates as a fitness method still maintains the basic principals and goals put forth by Joe Pilates so many years ago. As an exercise method, Pilates strengthens and stretches the muscles and connective tissue, and helps correct posture, muscle balance and body mechanics. Pilates is also considered to be mind-body exercise, which promotes focus and control throughout each exercise sequence.
History
Joseph Pilates was a young Austrian working in a military internment camp in England during World War I when he began implementing what would become his own method of health rejuvenation and physical strengthening, called Contrology. In 1926 Pilates immigrated to the United States and set up a rehabilitative studio in New York City with his new wife, Clara. It was in that studio that Pilates' method of exercise, and the equipment he invented to go along with it, would evolve into what we today know as the Pilates method, or simply, Pilates.
Types
There are two main types of Pilates practice: classes on the apparatus, which is the term for Pilates exercise equipment, and matwork classes. Both types of Pilates workouts are comprised of mind-body work that requires focus and control to maximize breathing patterns and visualization.
Matwork classes feature conditioning exercises that use your own body as resistance. They are done on a floor mat, often laying down on the back or on the side. This set of exercises is designed strengthen, stretch and center the body.
Apparatus or equipment classes are based on the same principals as Pilates matwork, and include many of the same mat exercises, but are done on specially designed equipment. The apparatus invented by Joseph Pilates offers variable resistance. There are no weights, but instead springs, cords and pulleys, which offer the adjustable levels of resistance.
Principals
There are six core principals upon which a Pilates exercise program is based. They are precision, control, breath, flow, centering and concentration. Some current instructors also include the principals of imagination and integration. These principals guide a student through exercises at an even pace, without rushing or bouncing, and usually, with no impact. Pilates believed in performing each exercise correctly, in sequence, and with thoughtfulness, to create a balanced body that could resist injury.
Effects
Dedication to the Pilates method often results in a stronger, slimmer midsection, better balance, more flexibility and more lean muscle tissue. Pilates is considered core strength training by current standards, and the method is noted for its ability to access and develop the deep stabilizers of the spine. For this reason it is also used in rehabilitative settings, including physical therapy centers.
Since Pilates also incorporates smooth, rhythmic breathing patterns and concentrated movement, many practitioners report an extra plus: renewed energy, grace and vigor, which Pilates believed crucial to maintaining good health.
Warnings
Pilates is a fitness method that is intended to be performed correctly, above all. Many of the exercises could cause strain to an untrained individual with improper form, because they originate from and rely heavily on the abdominals and back. While people with back pain and spine conditions often find relief in the practice of Pilates, it should be an undertaking that is doctor-approved, and under the close eye of a skilled instructor. There are several reputable certifying bodies for teachers of the Pilates method, which award designations to instructors who pass rigorous exams in anatomy, exercise prescription, client assessment and more. Qualified instructors can demonstrate thousands of hours of personal Pilates practice as well as observation and hands-on teaching.
References
- Balanced Body Pilates: Pilates Origins
- "Return to Life Through Contrology;" Joseph H. Pilates and William J Miller; 1945
- "The Pilates Body;" Brooke Siler; 2000
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