Let me ask you a question: How much do you think you know about Pilates? If you're not one of the 12 million people around the world who participate in Pilates, you probably think it's similar to stretching, right?
Pilates is a system of movement and exercise that is not only easy to pick up, but also allows your body to get a serious workout. Low-impact exercises help work your entire body, increase your range of motion, and more importantly, you can do it at any fitness level. New Jersey Pilates Instructor and ACE Certified Personal Trainer Estrad said, "Pilates will meet the needs of anyone to improve their movement in an elegant way, while also making it extremely challenging. You can do a variety of workouts for the same exercise to keep it fresh. ”
But if you've never done Pilates before, you can't afford to be lost by not knowing what it is, and how it's different from other sports. So, for those of you new to Pilates, I'm going to lift the lid and explain everything you need to know before taking your first class. Grab the exercise mat and read on.
Knowing the history of Pilates may help you understand it.
For any form of workout, it's helpful to understand the theory behind it and what its goals are. For Pilates, first understanding why it exists can help you practice it how and why. Pilates was created and named after Joseph Pilates, a German strength and conditioning coach who designed a movement and fitness system that was originally designed to help dancers recover from injuries.
However, over time, more and more people are starting to pay attention to the potential of Pilates, which helps to tone the body and gradually tone the whole body, helping to stay healthy. Chief Yogi Bal said, "Our muscles can become unbalanced due to overuse, and the action of Pilates helps counteract this. "Pilates practice centers on the movements produced by the body's core, with a special focus on mental concentration during the practice to help generate awareness of the body and its movements. Keeping your movements slow, controlled, and focused, with your breath flowing through your body and regulating throughout, helps build this mind-body connection.
Pilates is more than just ab strength.
Anyone who's seen Pilates in a **or class** probably knows how much your core muscles are involved. But despite popular opinion, Pilates is more than just building abs, which can be useful. Pilates coach Herbert said: "Pilates is not limited to a specific body part. Although Pilates does emphasize movement from the center of the body, Herbert says, "It is important that the client knows that the core includes the entire torso, which is the abdomen, buttocks, inner and outer thighs, and back." ”
What's more, just because your core muscles are involved doesn't mean your upper body won't benefit from Pilates training. Depending on the type of Pilates you're practicing, you may see movements like triceps extensions, external rotations, and even tricep push-ups during your workouts, all of which help your upper arms and shoulders strengthen. A well-designed, full-body Pilates workout should make your entire self feel more toned and coordinated.
Learn about the six principles.
Before you start Pilates, it's useful to know what your purpose is, first knowing how to do it. There are six specific "Pilates principles" that are the foundation of the exercise exercise.
The six principles are breathing, centering, concentration, control, fluidity, and precision. Breathing encourages you to focus on each breath and combine it with your movements, while centering reminds the practitioner to focus on and move from the core. The principle of concentration guides Pilates enthusiasts to maintain focus on their bodies throughout the workout, which is related to the fourth principle, "Control", which states that all movements should have a sense of purpose, control, and rigour. Fluidity reminds exercisers to keep their movements fluid and seamless, rather than jerky and abrupt. As for precision: make sure your exercises are done in good posture.
There are many different types of Pilates.
So, Pilates is Pilates, right? While the Pilates system is built around certain movement principles and styles, the truth is that there are a lot of different things you can do in terms of execution. Most beginners may find themselves taking a mat pilates class, which focuses on exercising using only the yoga mat and body without the need for any equipment. The Original Pilates course is built around the original teachings of Joseph Pilates and usually consists of a mat and some exercises with equipment.
That's where it starts to get interesting. Some Pilates classes use a device called the Core Bed, which looks a bit like a bed attached to a set of levels and springs. The Core Bed Machine adds resistance and challenge to any Pilates class. This core bed allows students to transition from one sport to the next. This allows for consistent exercise and burns more calories. The further development of Pilates practice has also led to the popularity of Windsor Pilates, Stott Pilates, and modern Pilates, which one do you try first?
Pilates may be milder than other types of exercise, but it still burns calories.
It's easy to think of Pilates as a low-impact, low-intensity exercise, and therefore less effective. But this is far from the truth. Pilates works the body by utilizing eccentric contractions, which is a specific type of muscle activation that occurs when your muscles become longer when they are tense. This can cause fatigue in your muscles and cause tiny tears to form in the muscle fibers, which in turn can lead to noticeable muscle soreness after a Pilates session. (Lest you worry that these little tears are a bad thing, know that they're actually necessary for the muscle-building process: when your body works these tiny tears, your muscles produce more tissue that makes them stronger).
Of course, the extent to which you experience this pain depends on how hard you work to build your muscles, which in turn depends on the intensity of the course you take. Some forms of Pilates, such as Body Contouring Pilates, have increased resistance and may lead to more strenuous workouts. This post-exercise pain, also known as delayed onset muscle soreness (or doms), usually goes away within a few days and can be relieved by warm or cold baths, massage, and staying active for a few hours and days after a workout. Don't worry – unless you're in really bad pain, it's usually just a sign that your body is repairing itself and getting stronger!
You probably won't be using the core bed right away.
So you've signed up for your first Pilates class, and you're excited to take the Core Bed. Sure, you'll feel like it looks a bit like an old-fashioned loom, but you're up for the challenge. But don't get too excited: if you're a newbie, it may take a while to get to using a core bed, and starting with a Pilates pad isn't a bad thing. Windsor, founder of Windsor Pilates, said: "The mat exercise is a great option for beginners because of its emphasis on learning how to control muscles during the exercises. When you're just starting out, the focus should be on specificity, which can fail if you go straight to a group core bed session. ”
It's also worth remembering that mat Pilates classes are often easier to get started with than core bed classes, and they can also be cheaper to attend – if you're not already a fan of Pilates as a practice, starting simple is the best option. However, if you insist on trying the core bed course first, then it's worth getting a personal trainer or class to help you use the machine correctly.
It is crucial to warm up in advance of Pula.
With Pilates practice, it's easy to think that because it's a less intense exercise, there's no need to warm up. After all, aren't you just warming up when you do this? However, the American Heart Association says warming up before a Pilates workout — indeed, before any exercise — is essential to help prepare your body, stimulate blood flow to your muscles, and help you perform your exercise better. If you're new to Pilates, it's also important to make sure your body is well prepared and warmed up, which minimizes the risk of injury and muscle soreness.
But the good news is that a Pilates warm-up is a breeze, and it can often be incorporated into your workout with some gentle Pilates movements. Start your Pilates exercise by doing a few wall curls to activate your spine and abs. Stand with your back against the wall and your feet slightly forward, allowing your head to nod against your chest while exercising your abs. Let the weight of your head pull your spine down so that your hips still touch the wall until your body folds in half. Then roll your body back and your spine again into contact with the wall until you are in the starting position.
You don't have to go to a Pilates class on-site.
If you're a beginner to Pilates, it's useful to remember that you don't even have to leave your home to try it. Certified Pilates Instructor Estrad said: "Online classes can be very authentic and can introduce you to the studio where you can take a live class if you feel comfortable later. "Try to find a studio near you that has a live webcast. If you like their style, you can go for yourself.
App-based fitness classes are overwhelming, which means there are plenty of options for at-home Pilates programs that can be accessed directly from your phone.
The gloves and footwear you choose are crucial.
If you've decided to try the Core Bed course, there are a few things you need to know. Core Bed Pilates is not only a more specialized exercise that may require one-on-one training from an experienced instructor, but it also requires you to hold onto the bars or bands of the apparatus and use your feet to stabilize yourself. And you don't want to slip around.
So, you may want to buy good gloves and shoes. Pilates coach Haydalie said: "Even if you don't sweat, gripping socks and gloves give you a better grip, so you can focus on activating the proper muscles. "It's worth remembering that in this more intense Pilates exercise, you may find that you sweat more than expected – not only will it be uncomfortable if you try to grab the bar with your wet hands, but your posture and exercise may also be affected. A sturdy pair of gloves can help eliminate this.
You may feel the impact on your wrist.
Although Pilates is essentially a gentler form of fitness, you may feel more impact on some parts of your body than others, and some Pilates classes have a variety of movements, including supporting the body with your hands, such as planks, cat stretches, and supermen. Since these postures require the wrist to be supported in a non-functional position, this can lead to acute or long-term tension.
However, there are a few adjustments you can make to help reduce the strain on your wrist. Try to make sure your hands distribute the weight evenly, with each knuckle connected to the floor, and keep your hands flat. It can also help your fingers spread as far as possible. Anywhere your hands are on the floor, make sure your arms aren't leaning back – your arms, hands, and shoulders should all be aligned. Remember, if your wrist feels strained, or if your wrist has been injured, see if you can adjust the movement to perform it with your elbow instead.
When you're in the Core Bed class, listen carefully to your teacher.
If you've taken exercise classes before, you'll probably be familiar with some of the Pilates or Pilates-style movements, which makes it easy for you to transition to a regular Pilates class. But the Pilates of the core bed? It's another matter entirely. The Core Bed is a classic Pilates machine made of a sliding platform with ropes, pulleys, and handles for added resistance in standard movements, or as part of a ** program.
But if you're just starting out with core beds, you need to have your coach teach you. Pilates coach Haydalie said: "Listening to the coach first should give you a good indication of where you are on the machine. "Pay attention to their guidance as they guide you through different movements, resistance levels, and focus your attention. This will help you get the most out of your workout, get familiar with the machine and avoid injury. Remember to breathe and keep your movements slow and controlled. Most importantly, don't move too much! Smaller movements activate your deep musculature, which is what you want to train.
Don't forget the importance of your breathing techniques.
How good is it to stop and breathe sometimes? Sometimes during a workout, especially when starting a new activity, our breathing can be chaotic as we focus on movement and posture.
However, when starting a Pilates exercise, it is important to remember that breathing is not only essential to keeping you energized, but is also an integral part of the exercise itself In Pilates, the inhalation and exhalation should be perfectly synchronized with the movement. Also, the type of breath you do is integral to proper muscle activation. Breathing should be focused on the diaphragm and oblique muscles, not on the chest – meaning that when you breathe, both sides of the ribcage should stretch and contract. Breathing in this way keeps your lower back protected during exercise, promotes proper movement of your abdomen, and keeps your neck and shoulders from tension.
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