The Transformative Nature of Pilates Training
Pilates strength training has become a much-discussed program with much media attention. Pilates lacks the broad understanding and following that many other workout plans have. It's extremely easy to write the exercise program off as yet another overhyped fad whose day has come and soon will pass like so many forgotten trends in exercise.
But that does a disservice to what pilates strength training is. While it's risen to prominence recently with the dawn of pilates studios across the country, the regimen has a long and storied history with a wide variety of studies to prove just how effective this is. The benefits of pilates once a week make it a must-add to any life for the immense transformative power it can have.
What is Pilates
Generally speaking, pilates is an exercise program designed to strengthen the mind-body connection. The goal is a focus on core stability and strength, with a close degree of attention placed on fundamentals such as muscle control and breathing. The regimen neatly aligns the body's structure and provides strong support to the joints. While the exercises appear simple and low-impact, they're stealthily challenging and immensely effective.
For beginners, the exercises, which are now over 600 specific pilates movements, can be performed simply at home with a mat on the floor. Advanced Pilates movements involve several pieces of equipment, including:
The reformer: a frame with a carriage to push or pull and which lengthens the muscles by working with the resistance of the springs on the carriage
The cadillac: a bed with a mat and various apparatuses such as springs and a trapeze attached to a frame, producing a nearly gymnast effect when performing the exercises on this machine, rarely found in general classes
Stability chairs: used to strengthen multiple muscle groups
Ladder barrels: one of the earliest pieces of pilates equipment, which combine a half barrel with rungs on a ladder
This equipment and other related devices can be found at pilates studios and purchased for home use. Whether you're using equipment or just a mat on the floor, the benefits of pilates once a week is clear. But before discussing the benefits, it's important to understand the history of pilates to see just how well-developed this program is.
The History of Pilates
In the late 19th century, remedying poor physical health through regular exercise rose to prominence. The history of this program begins with a German physical trainer by the name of Joseph Pilates. Pilates grew up deeply immersed in this world as he was raised by a gymnast father and a naturopath mother.
In this environment, the trainer developed the pilates strength training program to strengthen both mind and body, making peace of mind pilates training a part of the program from day one. Pilates first developed his namesake regimen during an internment in World War I. With his fellow prisoners, the subjects he practiced and tested his methods. Pilates also developed many of the standard pieces of equipment found in studios today, including the ladder barrel and the cadillac.
Eventually, Joseph Pilates codified his work, which he referred to as Contrology but quickly came to bear his last name, with two separate texts. First, he published Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education in 1934. In 1945, he published Return to Life Through Contrology.
Pilates' work became popular with returning soldiers and dancers alike. Eventually, his initial students spread the practice around the globe. Today there are two common styles of pilates. In Modern Pilates, the work of the initial students and new ideas developed after being combined with the initial ideas. Classical Pilates however sticks straight to the initial teachings of Joseph Pilates. Regardless of your school of thought, both pilates strength training programs provide a wide array of benefits. Here are some of the many key benefits.
Core Strengthening
One of the key functions of pilates strength training is to put a strong focus on the strength of the core, which are the muscles of the trunk whose function is to stabilize the body. Pilates training has been shown to improve the strength and function of that core. Core strength alleviates pain in locations such as the lower back and the hips and decreases dysfunction in the pelvic floor. This fundamental goal makes it a vital exercise.
Improvement in Posture
Strong posture has both profound physical and psychological benefits. With strong posture, headaches are reduced as well as shoulder and lower back pain. Furthermore, a person simply feels stronger with good posture, standing tall and bold. Studies have shown that Pilates helps grant those feelings with an awareness of the body's alignment and strengthening of the muscles related to posture.
Prevention of Injury
It would seem highly unlikely that any exercise could prevent injuries as they simply happen. But with muscles either overly tightened or too loose, injuries are far more likely to occur. With improved dynamic strength, the body can support and stabilize joints while in motion. It tunes the body to precision and has even been associated with reduced risk of injury in sports.
Increased Flexibility and Mobility
Related to dynamic strength, pilates is incredibly effective at improving flexibility, the level of passive strength present in a muscle, as well as mobility, the range of motion a joint possesses. Flexibility and strength work together in pilates with exercises that are both strengthening and stretching exercises, creating a high level of mobility.
Balance Benefits
Balance, like posture, is an essential part of the human experience that, when improved, makes a person feel like an overall far more powerful being. After all, balance runs through everything we do, from walking to the tiniest movements. With pilates' focus on the body's core as well as alignment and full body exercises, it can have a transformative effect on your balance, with studies showing an improvement in balance from practitioners.
Boosting Immunity
Pilates might be one of the last ways you'd expect to benefit your body's immune system, but studies have actually shown a distinct benefit to the immune system. While these studies primarily focus on older adults, people of all ages could experience this boost. This is because pilates works to keep the circulatory system as well as the lymphatic system, both core to the body's immune system, flowing along.
Cognitive Improvement
The effects of pilates do not just benefit the body, though. The mind experiences many benefits from pilates strength training. In fact, the mind-body pilates connection was one of the program's initial goals. One of the ways this connection is best expressed is through an improvement in the brain's cognitive functioning.
Studies have found that following pilates strength training, cognitive functioning improved along lines including:
Blood flow to the brain
New neuron development
Longevity of neurons responsible for such processes as memory and learning
Stress Reduction
Chances are, you have been looking for the peace of mind pilates grants. Stress levels are a challenge for many, but practicing pilates provides a healthy outlet for that stress with the benefits commonly associated with any exercise, including increased oxygen and blood flow, as well as the simple joy of physical exertion. Studies have shown that this is in part from removing the body from fight or flight mode, making it easier to relax. Pilates is beneficial for that reason alone.
Energy Increase
Pilates gives another boost to participants in another pivotal way. With a central focus on the importance of breathing, pilates strength training has a strong effect on the body's cardiovascular system, according to some studies. Pilates keeps your blood flowing with a reliable burst of the hormones associated with positive emotions. Additionally, as it is a low-impact exercise, it feels refreshing rather than depleting.
Weight Loss
While not a primary reason to practice pilates, weight loss often accompanies the regimen. The reason is simple; Pilates is an exercise, after all, and exercises burn calories through extensive use of the muscles. Any reliable exercise program is destined to have weight loss as a trusted side effect. It may not be the main reason to take up the workout, but pilates can serve as a practical exercise to shed a few pounds.
The Joy of the Hobby
The human mind is drawn to finding new hobbies, ranging from video games to creating art. It's how our brains are wired, and it's one of the healthiest facets of the experience. But we rarely think of exercise as a hobby, but more as an unwanted chore. That's not the case with pilates. There are many benefits of practicing pilates once a week or more, but one of the best is the way it works as a hobby. Pilates is low impact, with a wide range of things to explore and learn about. It makes a fantastic hobby for anyone interested in self-improvement. Pilates can open your mind to an entire world you may not have realized even existed.
The Pilates Community
Even more than just a hobby, pilates provides practitioners with a global community to be part of. The exercise is practiced worldwide, with a thriving online community. Learning pilates connects you with a wide range of people with a shared interest. But the community can be even more vital on a local level. Pilates studios and classes are a great way to connect with people in town with the same interests as you and bond over a shared workout.
The Mind-Body Connection
Ultimately, the core benefit of pilates goes back to the foundation of the exercise. Pilates was founded as a method of strengthening mental and physical ties. That remains the key reason to practice pilates. The strength training allows you to focus on your body closely, noticing things you might not be aware of otherwise. Like yoga, pilates serves almost as a form of meditation as it works on the deep interconnectedness of the two systems, strengthening both to their absolute pinnacle.
We can't understate the value of pilates. And at Absolute Pilates, we want you to see why. We offer private training and group classes to help you learn the ins and outs of the exercises. We have several highly talented instructors who will help you feel at ease as a beginner. We're based in Harrisburg, PA, and proud to serve the South Central Pennsylvania community with a focus on Classical Pilates. It doesn't matter your strength or expertise level. We'll help you achieve your goals. Contact us today to get started on your mind and body pilates journey!