Pilates for Health and Fitness
Pilates, also know as the Pilates Method, has become increasing popular in the last decade as the popularity of health clubs has increased. Pilates provides a slightly new approach to physical exercise, in that it combines several schools together to create a new method.Joseph Pilates Contrology
Pilates was developed by Joseph Pilates in the early 20th century. 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. Many of the exercises are very similar to yoga, in fact they are taken from yoga, and sometimes modified slightly.Pilates wrote at least 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.
Development of the Pilates Method
Pilates was born in 1880 in Düsseldorf, Germany, and was of Greek descent, and died in 1967. He became an avid exercise enthusiast, taking up skiing, gymnastics, diving and martial arts, and he developed his body into superb condition. In his teenage years he modelled for fitness charts. He traveled to England before the First World War, and worked as a boxer and circus performer. During WWI, he was interned in the Isle of Man with other German nationals and POW's. He was a trained nurse in his native Germany, and was investigating ways that he could rehabilitate bed-ridden victims of the 1918 influenza pandemic. This was how he came to create a series of movements that could be practiced within the confines of this controlled environment. The Pilates Reformer (a piece of Pilates apparatus) is based on an old hospital bed. He returned to Germany briefly after the war, and began training professional boxers and police officers. After this short period he then moved to the United States and opened his own training studio, in New York city, in 1926.The main theory of the Pilates Method is that instead of performing many repetitions of each exercise, fewer more precise movements, requiring control and form are done. He designed more than 500 specific exercises to form the entire Pilates Method, but today only a small selection of these are practiced in Pilates classes. The most frequent form, called "matwork," involves a series of calisthenic motions performed without weight or apparatus on a padded mat. These exercises are probably most similar to the yoga postures that are commonly performed in western gyms and health clubs. Pilates believed that mental health and physical health were essential to one another and 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 practitioners use their own bodyweight to build strength and flexibility. This is targeted without a focus on high-powered cardiovascular exercise. Today, Pilates is used in the rehabilitation process by many physical therapists. Pilates is an old approach to movement re-education that is becoming popular in the field of fitness and rehabilitation. The Pilates environment can be used as an assistive environment that optimizes the acquisition of movement with a reduction of destructive forces and can be used to progress individuals through more challenging movements that represent their day-to-day activities. Pilates' focus on building core muscles and postural awareness are especially well indicated for the alleviation and prevention of back pain.
Pilates today
In more recent years Pilates has been the subject of peer review research articles and is now gaining acceptance amongst the medical profession, even for conditions previously contra-indicated such as pregnancy. Adi Balogh wrote a substantial review article in the Journal of the Royal College of Midwives.Some doctors have suggested that medical advice be sought by those who have, or who have risk factors for, medical conditions such as osteogenesis imperfecta, Osteomalacia, osteoporosis, and Paget's disease, before choosing Pilates over other strength exercises. However, there are Pilates practitioners who specialise in medical and clinical rehab. One Pilates certification method which utilises this approach is the Polestar method, but there are other methods and schools just as safe and effective. If you have a condition which needs medical attention it is best to work in consultation with an Orthopedic doctor or Physical Therapist in conjunction with the Pilates method in addition to finding an experienced Pilates practitioner.
Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. The emphasis is not simply building muscle mass. Its focus is unique in its emphasis on lengthening and alignment, and it can successfully train muscles which bodybuilding and conventional gym aerobics can just as easily avoid. That's how it prevents injury.
Pilates Instructor Certification
Pilates instructor certification began with Joseph Pilates himself, and then moved on to a group of first generation teachers which include, Mary Bowen, Kathleen Standford Grant, Romana Kryzanowska, Ron Fletcher, Lolia San Miguel, Bruce King, Eve Gentry, Nadja Corey, Jay Grimes and Bob Seed.Today, instructors of the Pilates method are not licensed by governmental agencies. While there are no governmental standards for Pilates education, there are various teacher training centers throughout the world. Organizations other then the government, such as the National Commission for Certifying Agencies (NCCA), do provide accredidation for various professions not licensed by government agencies. The only Pilates organziation which has initiated this accredidation process is the Pilates Method Alliance (PMA)®. The PMA®, founded in 2001, by Kevin A. Bowen and Colleen Glenn is the only international, not-for-profit professional association for Pilates professionals.
Beyond the teachings of Pilates
Some Pilates teacher training schools claim to have advanced beyond Joseph Pilates original teachings. One way is by introducing current medical research and clinical knowledge into the Pilates system. For instance, Joseph Pilates believed the spine was supposed to be completely straight, and we now know that the curves of the spine are essential for both physical and neurological reasons. Other teachers have introduced aspects of other sports training. Today, a Pilates teacher can be influenced by aspects of dance, Tai-chi, Yoga, the Alexander technique, and Feldenkrais training.Winsor Pilates
Winsor Pilates is a sequence of Pilates exercises, and was developed by Mari Winsor. Winsor was a professional dancer and opened her first studio in Los Angeles, California in 1990, and her method became popular with celebrities which lead to a more commercial appeal of the system. Many health clubs and gyms advertise their classes today as Winsor Pilates.Bibliography
Pilates, Joseph H. and William J. Miller. Pilates' Return to Life Through Contrology. (republished Paperback) (Judd Robbins, Editor) ISBN 0-9614937-9-8Pilates, Joseph H. Your Health: A Corrective System of Exercising That Revolutionizes the Entire Field of Physical Education. (republished in Paperback) ( Judd Robbins Editor) ISBN 0-9614937-8-X
Related Articles
The Fundamentals Of PilatesPilates: A Challenging And Motivating Exercise Regimen
Pilates Exercise: More Than Just A Core Workout
The Top 5 Pilates Exercises To Get You Started!
Winsor Pilates, A Great Addition To Your Exercise Routine
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