Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the 1920s. The method is over 100 years old!
A Pilates routine generally includes exercises that promote core strength and stability, muscle control and endurance, including exercises that stress proper posture and movement patterns and balanced flexibility and strength. It can help improve back, hip, and joint pain.
It's a common misconception that Pilates is only for serious athletes or professional dancers. While these groups first adopted Pilates, they aren't the only ones who can benefit from this approach to strength training.
Another common misperception is that Pilates requires specialized equipment. Maybe you've seen a Pilates apparatus — called a Reformer — that looks like a bed frame or raised mat with a sliding carriage and adjustable springs, or perhaps you've seen a type of trapeze table. But, don't let those machines intimidate you.
The reality is that many Pilates exercises can be done on the floor. For comfort, many people choose to use a mat (especially if they are working from a hard flooring).
By practicing Pilates regularly, you can achieve a number of health benefits, including:
Improved core strength and stability
Improved posture and balance
Improved flexibility
Prevention and treatment of back pain
If you haven't exercised for some time or have health problems, it's a good idea to check with your doctor before starting any new exercise program. Pilates is no exception.
Pilates can be adapted to provide a gentle strength training and stability program, or it can be modified to give a seasoned athlete a challenging workout. If you're just starting out, it's a good idea to go slow at first and gradually increase the intensity of your workout.
Pilates may not be recommended or may need to be modified for individuals who have the following:
Unstable (labile) blood pressure
A risk of blood clots
Severe osteoporosis (my Intermediate level Pilates class would be contraindicated, but not beginner)
A herniated disk
Because it's essential to maintain the correct form to get the most benefit — and to avoid injuries.
Fleur is an experienced instructor, and can help those with mild to moderate osteoporosis and disc issues to modify exercises to help you take the more appropriate precautions to do a safe workout.
The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness programs, specifically:
At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week
Strength training exercises at least twice a week
Pilates can be a good strength training workout, but it isn't aerobic exercise. You'll need to supplement it with aerobic exercises, such as brisk walking, running, biking or swimming.