What can Pilates exercises do for you

Excerpts from WebMD article (and reiteration of Benefits of Pilates).

1. Body Awareness
"It is an education in body awareness..It teaches you how to train your mind and build symmetry and coordination in the body, And when you can get control of the little things, that's practicing willpower." says Pilates teacher Siri Dharma Galliano.

Aliesa George, a Pilates teacher in Wichita, Kan: "The biggest benefit in my eyes would be personal awareness -- awareness of how you sit or how you stand or how you move and being able to relate those habits to the aches and pains and injuries you have or have had in the past,"

2. Stronger Core
it's important not to equate a stronger core with a flatter stomach.

Aliesa George: "When people want 'flat abs,' they are usually looking for weight loss, not abdominal strength and core support,". "More than touting the benefits of Pilates for flat abs, we should be touting the benefits of Pilates for a stronger, healthy back and body. If along the way, you do the other components of fitness and trim the body down, yes, you're going to have a flatter midsection."

As you develop body awareness, stand straighter, and gain flexibility, "Pilates will shift your shape," so. "But just attending a group mat class may or may not change your body." says Siri Dharma Galliano

Kevin Bowen, co-founder of the Pilates Method Alliance and director of special projects, says it is important that abdominals are flexible, not just hard.

"A flexible muscle is a strong muscle," says Bowen. "A hard muscle may feel good and give an interesting look, but if you don't have the flexibility and the balance and the functionality that you need to allow your body to function properly, sooner or later, it's going to show up someplace else."

3. Body Control
Siri Dharma Galliano, who has sculpted the bodies of Madonna, Cameron Diaz, Sting, Carrie-Anne Moss, and Uma Thurman, says Pilates works because it teaches you how to move.
"Unless you are taught how to move and discover with your teacher what is blocking you (for example, keeping your shoulders up too high), you will never achieve body symmetry. When you start getting control of your body, it gives you a great degree of satisfaction."

"Pilates works the whole body in synergy," which is how we should be moving on a daily basis, says Little Rock, Ark., internist Hoyte Pyle, MD, who has been practicing Pilates for five years.

Apparatus or Mat?

Pilates himself rarely worked with groups. Most of his work was done one on one, so each person's exercises were tailored to meet his or her needs. But he used both mat exercises and equipment with his clients.

Aliesa George: "Pilates was developed as a system. "People will get the best benefits if they utilize it as a system, doing exercises on the mat and the equipment."

For someone who has limitations, equipment is a great place to begin, says Siri Dharma Galliano.
"The equipment was really designed to help people do the mat work. It supports them while they do the action, which is something they can't get in a mat class."

Bottom line? If you can afford it, teachers recommend doing both mat classes and work on the equipment.


Final Note
Some 50% of adults experience back pain at some time in their lives. At any given time, 25% of adults have acute or chronic back pain. But not all pain is the same, cautions Jupiter, Fla., physical therapist Michael L. Reed, DPT. Without a diagnosis for your back pain from a physician or health care professional, Pilates could do more harm than good, he says.

"You can't go to a non-medical practitioner that teaches Pilates and think that will resolve your back pain,"

"That's not necessarily to say that Pilates won't help" says Reed. He uses Pilates in his rehabilitation studio. Movement training is a sensible way to manage pain, and non-weight-bearing exercises like Pilates can be done even by those struggling with pain, he says.

However, he warns, "it's advantageous to have a better idea what may be generating their symptoms first."

As any well-trained Pilates teacher will attest, without a proper diagnosis for the pain, even the best instructor cannot design a safe and effective exercise program.





image source: http://www.homegymcentral.com/joseph_pilates_t_shirt.html

Want a Toned Body?

I've been asked this question many times - can I tone up my body by doing Pilates?

Often, my reply is 'yes, it may help you tone up. It depends on factors including your diet, how much effort, and regularly do you do the exercises'.

I'm thinking, the new "thin" is the toned (healthy and fit looking) body instead of the previously scrawny Kate Moss look. The definition of "toned" is different to each of us. We probably have an idea (an image of a model) how we want to look. However, how realistic is that? And is it possible to have a body that is so well-defined all the time?

As how this author of this article has aptly revealed the insider's truth to those models we see on the magazines, posters, etc.

A few poignant excerpts:

these models are scheduled for photoshoots immediately after competitions. This is to ensure the model is in extreme shape after months of dieting, intense training (often times with the use of steroids and growth hormone), tanning, posing practice, using diuretics, and other photo-enhancing products and tricks.

Another misconception about many fitness models (including myself) is that we stay in this kind of shape all the time. That's not true. In fact, I wouldn't consider it healthy for anyone to stay in this kind of shape all the time. Stop believing the lies: It takes hard work, discipline, knowledge, genetics, and time -- end of story.

do not compare yourself with how someone else looks (never do that!). Let their physique motivate you, but focus on realistic goals for your body. Set your attention to one workout and one meal at a time to make today your best day ever, and you'll achieve your dream body.

Read more: Fitness Modeling

Also, here's an post on a blog on "The Myth of Toning"


So the lesson here is to set a goal and take small steps to work and progress towards the goal. We have to be realistic that the outcome depends on how much effort we put into changing our lifestyle namely, type and quantity of food we put into our bodies, how frequent do we exercise and whether we do both cardiovascular and resistance-training (Pilates is under this category) type. Lastly, sufficient rest for our bodies to recover!



Image source: http://toningabs.co.uk/wp-content/uploads/2010/04/couple-abs-1.jpg

Words from Ron Fletcher - to remember

You have to study this method diligently, for a long period of time, to realize that the therapeutic aspects are built into EVERY piece of movement. Both the mat and equipment work help us realign and center the body. The method can also be applied to simply standing still — with each part of our body’s “inner architecture” in correct alignment. Practice just being and feeling yourself, inside your brain and body — being aware of yourself and your physicality while standing impeccably and totally still.
— Ron Fletcher

(from Fletcher Pilates Facebook page Wall)

Pilates is Functional... it's not just an exercise routine

Pilates strengthens the core, but it does not do so with just isolated exercises for the core. Instead, it adds in other motions while the core is being held stable. The idea of this is to learn to link the isometric stabilization contraction of the core WITH the other movement patterns. In this regard, Pilates is more "functional" than a detached isolation exercise approach. - Joe Muscolino

Passing of Ron Fletcher

We'll remember your words and teachings, Ron. Thank you for having been an inspiration to all of us

Image taken from Fletcher Pilates Facebook page

FREE Trial Class!

I'll be offering a FREE Trial Pilates Matwork class at Spaboutique on December 8th, 2011 (Thursday), at 5pm.

This is open to clients of Spaboutique who are new to Pilates. I would like to encourage everyone else keen to try Pilates, to take this opportunity to come on down for this class too and experience for yourself - what is Pilates, and to enjoy the workout in a serene place surrounded by greenery.

Do contact Spaboutique to reserve your slot!

 

Exercise well...But take good care too...

Yes, we have been told that we need to exercise to remain fit, healthy and strong. However, there're several factors that affect the level of intensity and type of activity we engage in.

Through conversations I have with friends and people whom I've met, I found 'running' to be the most popular activity. I think it's the most convenient and cheapest activity. After a long hiatus of sedentary lifestyle, one day, someone decides to be active once again, like in their younger years. So, they just put on a pair of running shoes and off they go.

Not sure if many of the you readers are one of them. Maybe you may start with 4km, maybe 5km..or maybe even more! We must be note that age (we're older now), and a long period of inactivity means we may not be able to run the same distance we used to in our younger years..

I was at the Channel NewsAsia Seminar on Joint Health last week. Dr Tan Jee-Lim, Orthopaedic Surgeon at Gleneagles Hospital gave us some points to note:

1. Pain is a signal that something is wrong, for example. when there's a stress fracture, the signal is pain! This means it's time to back-off on your exercise regime.
2. Rule of thumb for exercise progression: 10% increase every 2 weeks.
3. . Choose sports equipment / apparatus wisely. Wherever possible, consult a doctor/sports physician or coach. Buy the right equipment, NOT the latest (the latest doesn't mean it's the best).

Injury Prevention Tips

1. Do a pre-participation screening.
This is to ensure we have a medical clearance that we are fit to start the exercise regime; that there is no 'hidden' medical concerns such as irregular heartbeat, etc that we were never aware of.

2. Listen to your body

3. Cross train
For example, the day after you've done a run, go for a swim instead; rest the lower limbs/legs. Alternate the the swim and the run.

4. Periodic training
Pick the exercises you want to do and be selective on the number of races to do in a year too. This is so that you're only training for a certain period of time during the year and NOT all the time. Otherwise, there would be inadequate rest. So, say choose to do 2 or 3 marathons in a year, and not sign up for all the marathons.

5. Appropriate equipment

6. Proper technique


When do you seek treatment?
~ When the pain persists for >1 week, it's time to see the doctor
~ Pain is a symptom of an problem/issue. So, see a doctor and get it diagnosed. Then, seek treatment.
~ Identify root cause of the condition (could be the way you walk, run, sit, etc that may have caused it).

Image source: http://www.shutterstock.com

There! I hope you enjoy yourselves in whatever activities you're engaged in whether it's running, swimming, cycling, Pilates, Yoga, etc, while knowing your current state of health and level at which you may push yourself just that little bit more or to take it easier on yourself for the moment.