Beruflich Dokumente
Kultur Dokumente
by Ericka Kostka
Treadmills, stair steppers, elliptical trainers... They leave you sweating and give your heart a great workout, but if you want to reshape your body, you're going to have to work out a little smarter. Let's face it: sometimes we all need to zone out on a stationary bike with headphones and a magazine, but experts say the most effective workouts engage the mind, as well as the body. Pilates (pronounced puh-LAH-teez), a classic mind-body workout created in the 1920's by legendary physical trainer Joseph Pilates and adopted since by dancers, may be the ideal antidote to a tired fitness routine. This method of body conditioning involves stretching and strengthening exercises done on mats and specially designed exercise apparatus.
Mind-body Challenge
Even for beginners in great shape, the first Pilates mat class can be a humbling experience. Clare Dunphy, 36, now a certified Pilates instructor, recalls her first class: "I'd been teaching fitness classes for fifteen years, training teachers and making videos, and I couldn't believe how little command I had over my body." Although I walk and strength train regularly, I found myself struggling in Dunphy's morning mat class. Cues like "draw abdominals in and up," "press back into mat," and "lengthen the neck" seem to make sense on their own, but in concert, they were more than my body could focus on all at once. The moves are not complicated--Dunphy's demonstrations were simple and graceful--but they require an attention to our bodies that is unfamiliar to most of us. And by working the body's core, including lower back, abdominal and gluteal muscles, the mat exercises challenge areas often neglected by traditional fitness routines. The machine exercises are even more unfamiliar to many newcomers. Offering resistance and support, the Reformer, Cadillac, Barrel, and Chair (all Pilates machines) are found at most fully-equipped studios. Proper alignment is critical, so machine routines are generally taught one-on-one. From my first exercise on the Cadillac, I could feel how I'd been neglecting a whole dimension of fitness by focusing only on aerobic exercise and weights. Such renewed body awareness is a vital part of Pilates. For many trainers and students, the lessons are simple: I can change my body with these exercises. And a great workout doesn't have to hurt.
wanted to try something new and build strength." She began working with a Pilates trainer twice a week. "I felt taller and leaner from just a few sessions. In three months, I totally changed my body." Without altering her healthy diet, she'd lost inches, dropped several sizes, and stopped experiencing hip pain that had troubled her in the past. After undergoing knee surgery from "doing weights wrong for too long," Raoul Choos, 34, started working with Longo in January. A few months of twice-weekly sessions gave him relief from chronic back pain and helped strengthen his abdominal muscles. "Crunches can only do so much," says Choos. "But every exercise in Pilates works your center. I can feel the different compartments of my abdominals now." How does body awareness translate into a fitter, more graceful form? "Most people can't separate their muscle groups unless they're properly trained," explains Longo. "They use their hip flexors for abdominal work, or their shoulders to move their arms. But Pilates teaches you to separate movement. That's why dancers look so poised."
Group mat classes average between $10 and $15, while private machine sessions start around $50 and go up from there, depending on city and instructor. But routines can be done at home with the aid of a book or video (pay careful attention to breathing and form). For the millions of women and men doing Pilates in studios, health clubs, and at home, the fitness payoff is well-worth the investment. "I just wish I'd discovered it earlier," says one Pilates convert.
RESOURCES:
Balanced Body www.balancedbody.com Pilates Physicalmind Institute www.the-method.com The New York Pilates Studio www.Pilates-studio.com
Last reviewed September 2005 by Steven Bratman, MD All EBSCO Publishing proprietary, consumer health and medical information found on this site is accredited by URAC. URAC's Health Web Site Accreditation Program requires compliance with 53 rigorous standards of quality and accountability, verified by independent audits.