Pilates has evolved from the original principles and rehabilitation techniques developed in the 1920s by German-born Joseph Pilates (1880-1967). According to Balanced Body® Pilates, this time-tested workout is a safe, sensible exercise using a floor mat or equipment, which will help a person look and feel their best, no matter what their age or condition.
Pilates work originates from the “powerhouse,” or abdominal strength, and requires core principles of control, concentration, centering, precision, breathing, and flow of movement. Joseph Pilates’ original therapy work for bedridden patients (during World War I) used machines to help those whose bodies were not strong enough to support the exercises. Today, simply using a mat and band – no intricate apparatus – is the ultimate Pilates’ challenge (Siler, p 48). Fitness needs to become a way of life, and exercise is beneficial in many ways, including a strong body, flexibility, and a positive outlook.
A 50-minute advanced Pilates workout can help a person burn between 255 and 375 calories. Comparatively, jogging for 50 minutes burns about 550 calories (Barr). Pilates can also strengthen abdominal and oblique muscles, improve overall flexibility of the back, hips and hamstrings, and give you an aerobic workout.
Following six weeks of United State Air Force Basic Military Training in Texas, I returned in great physical shape and started high-impact aerobics workouts to maintain my fitness level. Over time, my workouts changed, and I incorporated low-impact aerobics, speed walking, and yoga. Currently, my exercise routine consists of advanced Pilates and walking. Pilates is all about the mind-body-spirit connection, and I realize that staying active has helped me eliminate back and joint pain, heart disease, obesity, and despair. Another great benefit of Pilates is that the whole-body toning and strength you maintain make activities of daily living easier: carrying groceries, house cleaning, gardening, self-care, and leisure.
The resistance band is a useful addition to the Pilates workout; it provides greater resistance for the exercises, allowing muscles to be worked deeper. Explaining resistance band use, Winsor Pilates president Mari Winsor says, “Move slowly through the exercises, really feeling the resistance of the band. The more resistance you provide, the greater the challenge” (Dvorak, p. 48). I would never invest in a costly Pilates Reformer, so I found the inexpensive resistance bands, coupled with Pilates DVDs, to be an extremely portable and economical alternative. For those who do not want to go to a health club or fitness center and pay a membership, a great option is to purchase a mat, resistance bands and workout DVDs. The caveat here however, is that a person must have the inner motivation, desire and discipline to workout at their home or apartment.
Incorporating Pilates in one’s life will strengthen major muscles; improve flexibility; sculpt a strong, streamlined physique; work the core abdominals; enhance joint mobility; target the upper and lower body, and focus the mind and body. All these benefits for a small expenditure make this a priceless investment in one’s life and well-being.
References
Balanced Body® Pilates. Retrieved March 26, 2010, from http://www.pilates.com/
Barr, N. (September 2009) Yoga vs. Pilates: Stretching the truth. O, The Oprah Magazine. Retrieved March 26, 2010, from http://www.oprah.com/omagazine/Is-Yoga-or-Pilates-Better-for-You
Dvorak, M. (2007, July/August). Let Mari and Daisy bust your butt. PilatesStyle. 4, 47-54.
Siler, B. (January/February 2010). Apparatus not required: Take the Pilates mat challenge. American Fitness. 28, 48-50.
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