Pilates exercises help both men and women develop optimal strength, flexibility, endurance and posture, without building bulk or stressing joints. The perfect complement to cardiovascular exercise, athletic training or rehabilitation, Pilates exercises help you tone your body, feel revitalized, and move with ease.
Can anyone do Pilates?
No form of exercise is appropriate for absolutely everyone, but Pilates can be appropriate for most people. As with any new exercise method, you should always consult with a doctor before beginning an exercise regime. A modified program may be recommended if you have any injuries or specific issues. Everyone from serious fitness enthusiasts, to rehab patients, elite athletes, and prenatal clients will see the difference in their bodies with regular Pilates practice.
I have back issues. Will I be able to do Pilates?
Please ensure you have clearance from your medical practitioner prior to starting to a Pilates program if you have been under medical supervision for any issues.
A Pilates workout is controlled with no sudden jarring actions. It is important that you work with a qualified instructor to ensure that you are doing the movements correctly. An experienced instructor will be able to modify the exercises to accommodate injury, challenge you within your ability, and monitor your improvements. If you commit yourself to a consistent workout schedule you will feel the results.
Is Pilates just for girls?
Pilates has never been “just for women” and its benefits are certainly not gender biased. Pilates after all was developed by a man, Joseph Pilates, who was a gymnast, a boxer, and a military trainer in his early years, and pictures of Pilates even into his eighties, reveal a very strong, fit physique. Men have always played an important role in maintaining the Pilates work and shaping its evolution. Pilates is very popular with women, but there is nothing about Pilates that makes it more for women than for men.
A recent article from the Irish Times, An Irishman’s Diary relates how author Frank Nally was introduced to Pilates three years ago as a result of a repetitive strain injury to his shoulder.
Is it safe to do Pilates during pregnancy?
Note: The following information should NOT be substituted for medical advice from your doctor. Please consult your doctor on what will be appropriate for you during your pregnancy.
The available information on pregnancy and exercise can be very confusing – even conflicting. STOTT Pilates follows the current standards practiced in the fitness industry regarding safety during pregnancy and the guidelines set out by professional organizations such as the American College of Obstetricians and Gynecologists. What follows is some general information that should not be substituted for the advice of a physician and the guidance of a qualified fitness professional.
No two women’s bodies are the same, and this is especially true during pregnancy. There are workouts that are quite appropriate for some people during pregnancy and not for others. During a normal, healthy pregnancy, moderate exercise is safe for the fetus. Exercise is also said to prevent varicose veins, hemorrhoids and low back pain and helps to boost self esteem, maintain fitness levels and prepare the body for the physical demands of motherhood.
A woman’s body goes through many changes during pregnancy and exercise must be adapted and modified as the pregnancy progresses. The beauty of Pilates is that it can be individualized for anyone’s ability. Workouts and schedules during the first trimester may have to be adjusted around fatigue levels. Over the course of the pregnancy the demand on the abdominal muscles should be decreased. During the second trimester, these muscles become stretched out, and some women experience diastasis recti (separation of the abdominal muscles). With reduced abdominal support, there is a greater risk of injuring the lower back. Further, due to hormonal changes during pregnancy, the ligaments surrounding the joints become lax, leaving them loose and vulnerable. For this reason, you should be careful not to overstretch. It is important to continue strengthening and rebalancing the muscles around the joints – supporting the body as it goes through postural changes related to pregnancy.
Today many guidelines for pregnancy indicate that after approximately the 16th week of gestation, the supine position (lying on your back) should be avoided as the maternal blood supply and subsequently the fetal blood supply may be affected. In the second trimester, positioning must be adjusted and light equipment (particularly the Spine Supporter) combined with the Matwork exercises becomes very useful. As well, the possibilities offered by the Reformer, Cadillac and Stability Chair are helpful. Of course, drinking lots of water, avoiding overexertion and overheating are always important.
I am overweight, can I do Pilates?
People of all sizes, shapes, and ages take Pilates classes. They are there, as you would be, to take advantage of the many benefits of Pilates.
Among the significant benefits of Pilates for plus size and overweight people is that it increases the strength and coordination of the muscles of the core of the body, those that support the spine and organs and what Pilates called the “Powerhouse”.
When your core is strong, posture improves, relieving stress on the joints and muscles. This is one of the reasons Pilates is often recommended for back pain issues. Increased flexibility, muscle tone, and balance also improve with regular practice.
Pilates exercises are done on a mat or on various types of equipment. Pilates exercises are done lying down, sitting and sometimes kneeling. These positions make Pilates exercises suitable for larger people who may not be comfortable standing for long periods.
Also, Pilates exercises can be modified for the individual’s level and physical needs. An experienced instructor can adjust mat exercises and/or the equipment to help gradually improve strength and endurance.
If you are significantly overweight, you might want to start with some one on ones. This will allow your instructor to find the best modifications and props for you. It will also help your instructor suggest classes, and let you get comfortable with the exercises and equipment.
I am recovering from breast cancer – how can Pilates help me?
Pilates is a safe exercise for people recovering from breast cancer. Your instructor can work with you on a program designed to reintroduce the body to exercise after treatment. The goals are to restore posture and alignment, and minimize muscle soreness, tightness and weakness. Pilates can help you to regain the range of movement you had pre surgery by working the shoulder and chest with gentle movements and breathing exercises. The goal is to rebalance the muscles in the area and also to help improve the client’s energy levels to help them cope with treatment better.
How can Pilates help my athletic performance?
When Pilates was alive and teaching in his studio in New York, his exercise method was very popular with dancers, boxers, gymnast and professional athletes. Since his death in 1967, Pilates has been embraced by the medical and sporting world, as it is now widely recognised to facilitate and maximise health and fitness. Due to the benefits of Pilates, more sports people are incorporating Pilates into their regular training programmes. Pilates can significantly improve function and sporting performance. By improving core stability, you can positively impact posture, balance, flexibility and tone. A wide spectrum of many sports e.g. runners, gymnasts, footballers, hurlers, golfers and rugby players among others are now integrating Pilates into their training programs.
Everybody has muscular imbalances, including athletes – its part of the human condition. These imbalances, if left unaddressed can, over time, directly affect the body’s biomechanics, which can lead to injury and pain and also have an impact on athletic performance. With regular practice, Pilates can help prevent injury by stabilising the joints and improving alignment.
No matter what your sport, Pilates can work for you.