Joseph Pilates Early 1900’s Taught to a select number of students (referred to as ‘The Elders’) Various pilates styles have evolved from different teachings of The Elders Incorporates ballet movements
Pilates is intended to improve the mental and physical health… so relax! Deep breaths Movements should be slow, controlled and fluid Concentrate on posture
Classical: follows Joseph Pilates’ original layout of exercises › Mainly only uses the mat for equipment
Contemporary: modifications and break downs of the original exercises › Uses other apparati such as foam rollers,
Swiss balls, resistance bands, and more
The Hundreds The Roll Up The Roll Over One Leg Circle Rolling Like a Ball Single Leg Stretch Double Leg Stretch Spine Stretch Open Leg Rocker
EXAMPLE ROUTINE: http://www.youtube.com /watch?v=iE_-GIeHQf4
Increases basal metabolic rate Promotes balance and body awareness Reduces stress Increases flexibility, muscle strength, and muscle endurance
Everyone!
› Classes were originally designed for dancers but
there are so many varieties of classes offered now that anyone can participate
Dancers Athletes of other sports Children Elderly Active individuals Non-active individuals Pregnant women
Breathing*- full
and controlled inhalation and
exhalation
Centering- all movements begin in the powerhouse (core) and more outward
Concentration- pilates demands extreme focus Control- “be in control of your body and not at its mercy” Fluidity- exercises should flow to build strength and
stamina
Precision- perform one precise movements, not multiple senseless ones
J. Pilates recommendation: › perform traditional routine 4 times
per week for 3 months
ACSM guideline says: › Pilates is considered flexibility,
neuromuscular training, and resistance training (contemporary style) › 2 times per week
Study performed using non-active participants to endure an 8 week mat pilates regimen. After the program results showed:
› significant increases in cardio-respiratory fitness,
flexibility, muscular strength, and muscular endurance › significant decreases in body fat and stress levels
Compared kcal usage results of pilates to the usage while walking on a treadmill › Results showed pilates’ energy expenditure is slightly
greater than that of walking speed on a treadmill of 4 to 4.5 miles per hour. › Therefore pilates is Moderate Intensity Exercise