Learn about Pilates » osteoporosis

Learn About Pilates

admin — Mon, 03 Mar 2008 14:26:56 +0000

Pilates is a physical fitness system that was developed in the early 20th century by Joseph Pilates. Pilates wrote two books about the Pilates method: Return to Life through Contrology and Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education.

Pilates called his method Contrology, which refers to the way the method encourages the use of the mind to control the muscles. It is an exercise program that focuses on the core postural muscles that help keep the body balanced and are essential to providing support for the spine. In particular, Pilates exercises teach awareness of breath and alignment of the spine, and strengthen the deep torso muscles, which are important to help alleviate and prevent back pain.

Instead of performing many repetitions of each exercise, Pilates preferred fewer, more precise movements, requiring control and form. He designed more than 500 specific exercises. The most frequent form, called “matwork,” involves a series of calisthenic motions performed without weight or apparatus on a padded mat. He believed that mental health and physical health were essential to one another.

Pilates created what is claimed to be a method of total body conditioning that emphasizes proper alignment, centering, concentration, control, precision, breathing, and flowing movement (The Pilates Principles) that results in increased flexibility, strength, muscle tone, body awareness, energy, and improved mental concentration. Pilates also designed five major pieces of unique exercise equipment that he claimed should be used for best results. Although the two components are often taught separately now, the method was always meant to combine both matwork and equipment exercises. In all forms, the “powerhouse” (abdomen, lower back, and buttocks) is supported and strengthened, enabling the rest of the body to move freely.

Pilates is not designed to be a complete physical fitness discipline. For example, in its more original forms, it does not supply effective cardiovascular training.

Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. As a result, Pilates is not as effective as other training methods at building muscle mass.

Some doctors have suggested that medical advice be sought by those who have, or who have risk factors for, conditions such as osteogenesis imperfecta, Osteomalacia, osteoporosis, and Paget’s disease, before choosing Pilates over other strength exercises.

Pilates in Spain

admin — Fri, 08 Feb 2008 14:26:48 +0000

A healthier lifestyle is a major motivator for people looking to relocate to Spain. We envisage ourselves eating fresh fruit and vegetables, living in a climate which enables an active lifestyle. However, the reality is if we are not careful our walk along the beach has been replaced by a sit down on the beach and our old chocolate addiction has been substituted with churros and Spanish cakes. Before long we are the stiff, old, slouchy couch potatoes that we thought we had left behind in our home countries. It is at this point that you need to think about doing some form of exercise.

What is Pilates?

One of the most increasingly popular forms of exercise at the moment is Pilates. Pilates is a series of slow controlled movements. It is suitable for all ages and levels of fitness. During a Pilates class you will be encouraged to exercise at your own pace and within the limits of any restricted mobility, arthritic joints, back problems as the movements can be modified accordingly. On the other hand, those fitter or younger members of a class will be able to do the exercise at a higher intensity. There is always something for everyone.

Origins of Pilates?

The Pilates method was developed by Joseph Pilates in the1920’s. As a child he suffered ill health and to become stronger, he took up bodybuilding, was a gymnast and a circus performer. He was German but living in Britain and during the First World War, because of his nationality, he was made a prisoner of war. During this time he became a nurse, rehabilitating his fellow prisoners of war, using a method, which was to become known worldwide, as “Pilates”. There was a flu epidemic which killed many, but none of those whom Joseph Pilates trained died and this was noted. After the war he moved to New York where he set up his first studio, which was frequented by dancers and actors. Since then, the technique has progressed and become one of the most popular exercise techniques in the world.

Where can I find an instructor for Pilates in Spain?

In the UK it is very straightforward, you go to your local gym and enroll on a class. However, as an expat in Spain it is sometimes difficult to know what is on offer. Usually the gymnasiums offer mat work classes, or there are specialist Pilates studios which are mainly machine based. Most classes will be advertised using the usual methods, the internet, newspapers, magazines or leaflets. If you keep your eyes open you will be bound to find somewhere.

You must check that your instructor is fully qualified. Don’t be shy ask to see their qualifications, I am always delighted to show mine when I am asked and so will any other qualified instructors. After all, we work hard to gain and retain these qualifications so we are very proud of them! Before teaching Pilates in Marbella, I worked for the large leisure groups such as David Lloyd, Virgin Active and Moat House Hotels, all providing excellent experience. I have taught both very large and very small classes, with people of different fitness levels and ages in the same class. In addition to this, I have taught some clients on a “one to one” basis who have had very severe injuries and back problems. In all these cases I have always spoken to their physiotherapist or medical adviser beforehand, to obtain information as to what movements are beneficial or detrimental to the client. I have also had the pleasure of seeing a physiotherapist improve her own posture dramatically, after a series “one to one” sessions with me. I always welcome working with a fellow professional as both parties learn from each other.

What will Pilates do for you?

Pilates classes will improve your posture and provide you with tips on how to apply the technique to your day-to-day life when standing, sitting, walking and driving. Your flexibility will improve and likewise the mobility of the joints and spine. It will increase muscle strength and hence increases bone density, which in turn, helps to prevent osteoporosis. The added bonus is toning of the body and flatter tummies! The one thing it will not do is help you to lose weight. To do this you need to undertake some form of cardiovascular exercise, such as brisk walking, fast swimming, aqua aerobics, cycling, running etc.

Where injuries or joint problems are severe, it may be better to attend a “one to one” session, the exercises will be specifically adapted and chosen, considering you as an individual and how best to help you. The Chartered Society of Physiotherapists in Great Britain has recognised the importance of the role of Pilates techniques in alleviating some back problems, joint problems and for post surgery rehabilitation. As an instructor, I have often worked alongside a physiotherapist to compliment their work and have seen some excellent results for the patient.

Mat work versus Machines?

There are two ways to practice Pilates, either floor based exercises, or Pilates machines such as The Reformer, The Cadillac and Wunda Chair. I am often asked which is best, or more often, I hear people say, “Machines are best as you can work harder”. This is not true, both methods can be equally as challenging, Joseph Pilates used both! Your choice will often depend on availability in your area and what you want to pay.

What does Pilates cost in Spain?

For a mat work class, most instructors will charge between 10 and 15 euros per class. For a machine based class this is usually more expensive than a mat work class and will be offered either as a group or “one to one” class. If you need physiotherapy treatment, it is likely that you would be recommended to take a “one to one” Pilates session, which averages 50 euros per hour, sometimes a discount is offered for an advance booking of say 5 or 10 sessions.

So where do you go from here?

My advice to everyone is, remember that your body is designed to move. Your joints and spine need regular movement. Without movement things start going wrong and hurting! Pilates will teach you skills to use in your day to day life, you will be stronger, more mobile and flexible, your body will perform your day to day tasks more efficiently and you will feel better. Remember, “prevention is better than cure”, but if you already need a bit of help, then maybe Pilates classes can help you.

About the author:

Clare Brannan is a qualified Pilates instructor, accredited by the Pilates Institue. Clare regularly contributes to the Eye on Spain (http://www.eyeonspain.com) Spanish off plan property website.

Written By: Clare Brannan

Pilates: A Relaxing Way To Exercise

admin — Thu, 16 Aug 2007 14:17:57 +0000

It is perhaps the Hollywood glitz and glamour that has everyone into the dieting and exercising fad. One of the most popular exercise programs is Pilates, which is especially designed to stretch, strengthen and balance the body through a series of routines. It combines both body movements and breathing patterns.

Pilates is known to increase lung capacity and circulation through exercises that focus on breathing. It also promotes strength and flexibility in the abdomen and the back muscles as well as improving on the coordination of the mind and the muscles. And because the program centers and emphasizes the importance of balance and posture, general health improves along with bone density.

It is perhaps these numerous benefits and the fact that Pilates can be tailor-made and incorporated in routines that make each class costly. Prices for classes range from $10 to $20 for group classes and about $50 to $100 or even more for individual lessons with trained instructors.

How did this start?

Joseph Pilates is a performer and a boxer in England. His fascination for exercise and health issues stem from his being a sickly child. Determined to strengthen his body, he studied, practiced and developed exercises that will improve his health. True enough, he grew to be really strong, choosing professions that would utilize body strength and endurance.

When he was detained with German nationals in Lancaster, he taught fellow camp members the concepts and exercises he developed through years and years of self-study and training in yoga and Zen, not to mention all the other Greek and Roman physical regimens.

It was at this time when he began to devise a system of original “Contrology” exercises now known as “matwork,” which refers to exercise routines done on the floor. When he was taken to another camp where he served as caretaker, he devised equipment that would help rehabilitate his “patients. The equipment that he made was not much different from what is being used today by people who subscribe to the Pilates program. Spring tension straps are also used in routines to hold the feet and to support the shoulders, neck and head in routines.

Because of its focus on balance and flexibility, Pilates holds much appeal for dancers and performers. Some celebrities, actresses and models, in fact, are enamored by the graceful movements that are incorporated in each routine. Not only does Pilates help improve health and well-being, it also develops proper posture and blood circulation, preventing the occurrence of osteoporosis.

What is more, Pilates does not involve a lot of muscle stress because the routines are gentle and slow similar to dance. There is no running and jumping around. Practitioners do not even need to lift heavy things. This is the reason why doctors often recommend Pilates to patients who have back and spine injuries as well as those afflicted with Arthritis and other muscle ailments. The routines are also good for people who are undergoing rehabilitation and physical therapy.

Pilates is also good for people who are a bit older and those who are overweight. It is in essence a relaxing exercise program, which not only helps in the reduction of weight and improvement of health but also in de-stressing and relaxing the body, mind and the spirit.

About the author:

Shannon Brown is the editor of PilatesFactor.com. This site caters to Pilates enthusiasts. You can visit the site at: http://www.PilatesFactor.com

Written By: Shannon Brown

An Introduction to Pilates

admin — Mon, 25 Sep 2006 12:20:33 +0000

Pilates is a series of exercises designed to improve flexibility and strength through a variety of stretching and balancing movements. It was developed by Joseph Pilates, a prisoner of war during the Second World War, and has become increasingly popular.

From when he was very young, Pilates took inspiration from the ancient Indian art of yoga, Zen Buddhism, and physical exercises of the Greek and Roman empires and conducted experiments that helped him gain strength.

Pilates introduced his exercises to the inmates of the German internment camp, helping them keep physically fit. He also introduced mat workout and physical exercise equipment made from bed springs.

Today Pilates has become particularly popular among dancers, athletes, celebrities and models, because in addition to helping to develop flexibility without causing a strain on the muscles, it also helps improve posture.

A regular Pilates regimen results in a flatter stomach and a thinner waist and thighs, as well as increasing mobility in joints. Like yoga, it also relieves stress and anxiety.

Chiropractic consultants recommend Pilates for strengthening the back and the spine. Physiotherapists also recommend Pilates, to those seeking rehabilitation after injuries to their limbs.

Pilates is also recommended for the elderly, people suffering from osteoporosis, and people who are overweight.

Pilates has become quite popular among athletes, dancers and actors because the workout improves not just the body but mind as well. Pilates balanced approach ensures that no muscle group is overworked and as a result the body works as an efficient, holistic system.

Pilates is for everyone – the young, the old, the sedentary, the athletic, and those who have a physical disability.

Pilates helps improve strength, tone, flexibility and balance, and makes the body less prone to injury. It reduces stress, relieves tension, and boosts energy through deep stretching.

It creates a stronger, more flexible spine, promotes recovery from injury, increases joint motion, improves circulation, heightens neuromuscular coordination, corrects muscle groups, enhances mobility, agility and stamina, and improves the look and feel of your body.

About the Author

Pilates Info provides detailed information about Pilates exercises, equipment, videos, classes, studios, certification, and more. Pilates Info is affiliated with Business Plans by Growthink.

Written By: Richard Romando

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