Pilates defines the body?

Pilates is an exercise developed with the focus on prioritizing the balance of the body, using nuclei of strength and flexibility, ensuring efficient and optimal movements for all ages.

Because it works so smoothly, Pilates can be used by a different variety of people, from athletes to the elderly, from women who have just had children to people in different physical rehabilitation phases.

The main benefit is that people become stronger and better able to perform a wide range of activities in an easier way.

Benefits of Pilates

Therefore, when exercising with this method, people gain resistance, elasticity, balance, and strength. In addition to improving the respiratory system, the pelvis muscles, and improving posture.

And we can see greater benefits with regard to weight loss and increased muscle mass, since it is necessary to remember that pilates is an exercise that presents strength-based training.

With this gain in muscle mass, your body will become more and more defined, but it is necessary to understand that no matter how much Pilates is able to make the practitioner lose weight and keep his body more defined, he alone will not do the whole miracle. Therefore, in order to have your body defined more quickly, it is necessary to associate this training with aerobic exercises and always stay up to date with a healthy and as balanced diet as possible.

Differences between Pilates and weight training

Both Pilates and weight training are excellent to define the body, however, choosing Pilates or weight training will depend on the goal that each has in mind. Although Pilates increases muscle mass, it works much slower than weight training.

If your goal is to gain muscle mass quickly and look stronger, the choice of bodybuilding can be much more interesting. However, if you are interested in not only gaining muscle mass but also having more balance, motor coordination, improvement in your breathing process and presenting a much more flexible body, the choice for you is Pilates.

There is the possibility to start with weight training and gain the muscle mass you want and then go to Pilates, since you will be able to maintain the acquired muscles and, on top of that, receive all the other benefits. Or if you prefer you can mix the two exercises, do the weight training accompanied by the benefits of Pilates.

Pilates and your body

As the exercise causes you to gain muscle mass, it will result in a greater burning of calories, since the muscles are the “big machinery” of energy expenditure. So, by exercising using this method, you will make your metabolism more active, which will help with weight loss.

Pilates is a method known to thousands of people, but not all of them know its positive points and the many improvements that the method provides to health and the body. So, we decided to gather in one subject, the main benefits of Pilates that you need to know!

First of all, for you to better understand the Method and all the benefits of Pilates, we need to go back in time and explain the emergence of the exercises.

The creator of the Joseph Pilates method (hence the popular name), was the great creator of the series of exercises and for that, based his technique on 6 basic principles. They are:

Concentration – as the name says, the goal here is to stay as focused as possible when performing the exercise, to ensure that the movements are done as efficiently as possible.

Control – this principle aims to improve motor coordination during movements, giving the body a smooth pattern to avoid unnecessary muscle contractions, helping to guarantee the benefits of Pilates.

Accuracy – precision of movement is essential for controlling the balance of all the muscles that are being worked on during the exercises.

Center – also known as Power House is the focus of all the exercises of the Method, since the stabilization of the trunk occurs through the strengthening of this musculature, being also essential for a better postural alignment.

Breathing – breathing is very important because it must always be synchronized with the movement, this being the main factor of the technique.

Fluidity – the objective of this principle is to give lightness to the exercise, with controlled movements so that there is no heavy impact during the exercise.

Plus, Contrology, which is the basic principle of the Method, helping to guarantee the benefits of Pilates.

What are the Main Benefits of Pilates?

Now that we know the principles of the method, as well as its objectives, how about listing all the benefits of Pilates?

The benefits of Pilates for the body are numerous, here we can mention some of them:

Pilates was created under the name ‘‘ Contrology ’’ which means the control of the body by the mind, which is the main objective of the Method.

Pilates can help reduce Hypertension (or elevated blood pressure), which is a serious medical condition that significantly increases the risks of heart, brain, kidney, and other diseases. According to the World Health Organization (2019), it is estimated that 1.13 billion people worldwide have hypertension and, unfortunately, it is one of the main risk factors for the occurrence of stroke, stroke, arterial aneurysm, and renal and heart failure.

According to the Cardiology classification, a hypertensive individual with constant pressure> 140 mmHg (systolic) and> 90 mmHg (diastolic) is considered a hypertense.

The disease, still without a definite cause, is related to heart problems, but it is not a direct relationship, there are even among the possible causes of sedentary lifestyle, stress, poor diet, among others.

Preventing hypertension

Some consequences of constant high blood pressure are muscle pump inefficiency, left ventricular hypertrophy, changes in blood vessels (excess protein deteriorates the vessel wall), kidney and heart failure, myocardial infarction, and stroke.

Normally, a balanced diet with reduced salt is recommended, as well as moderate aerobic exercise, such as walking. However, considering the inefficiency of the muscle pump, we must advocate the muscular strengthening of the lower limbs.

Pilates as a resource for hypertensive patients

The Pilates method is one of the most suitable ways for people with heart problems, its execution promotes a greater flow to the blood vessels, in this way, the inferior muscle grouping increases the venous return and decreases the myocardial effort, reducing cardiac stress.

Contrary to what many think, the Pilates Method does not cause an increase in blood pressure during the practice of this activity, even if it is a strength exercise.

This advantage is acquired from the moment you use few repetitions of the exercises (ten at most) and make use of a single and specific breath as a benefit for the good development of the classes – one of the basic principles of the Pilates Method.

Thus, when performing the exercises proposed by the Pilates Method, you get, besides the basic advantages, the differentiated help that helps to promote muscle relaxation, relieve tension and prevent us from performing apnea, thus discarding all the recurring contraindications of normal exercises for people suffering from hypertension.

Remembering, therefore, that aerobic activity will not provide a significant increase in strength to improve the action of the muscle pump.

Is recommend that you pay attention to strengthening large muscle groups, lower limbs and multiarticular exercises, stimulating balance and the proprioceptive system.

Pay attention to restrictions

There are also recommendations that I follow and that work well when working with a hypertensive patient. These guidelines assist in the treatment and protect against possible future problems:

• Avoid inverted positions, where legs are positioned above the headline.
• Do not work on levels of muscle fatigue;
• Ask if the student is medicated;
• Avoid long periods in supine positions;
• Ask for a prior medical indication for the exercise;
• Avoid short, rapid breaths;
• Practice exercises indicated for hypertensive patients.

Following this reasoning, and considering the recommendations for hypertensive clients, Pilates presents many work options.

Conclusion

Pilates is indicated as one of the best physical exercises for people with hypertension, the method helps in muscle relaxation and tension relief, keeping the hypertensive in control of the disease, promotes a more peaceful and relaxed life, without the contraindications of other physical activities already known.

What did you think of this text? Do you have any questions about Pilates? Share with us!

“Will pilates help me lose weight?” This can be considered a question asked very often by students and patients who have this goal, to their Pilates instructors. However, what happens is that a few instructors end up being insecure in relation to this question and even questions arise on the part of these professionals when it comes to answering whether the Pilates Method really has a considerable energy expenditure. In the text below, we will understand a little more how Pilates works to burn fat, demystifying all the myths about this statement! Do you want to know if Pilates loses weight? Check out!

“Pilates does lose weight!”

Myth.
The Pilates method is a physical activity that works the body as a whole, so it is a complete activity that aims to provide conscious control of all movements and provide the balance of forces in the body. The method is based on six principles for performing exercises, namely: breathing, concentration, precision, coordination, control, and fluidity. And through disciplined practice Pilates will stretch and increase the flexibility of the body, in addition to strengthening the joints. This is the main objective of the method, it is not an activity aimed at weight loss, so if you seek Pilates classes for this purpose, this is not the focus, but it can help with weight loss. Now, let’s go to our next statement:

“Pilates strengthens your muscles and can HELP you lose weight”

Truth.
It is worth remembering that the practice of Pilates generates several benefits, which can be considered beneficial consequences, but that is not why they are less important, is it? As we explained above, the Pilates method is not an activity focused on weight loss, but it can help! All exercises aim to strengthen the deep stabilizing muscles of the abdomen, promote mobility for the joints, and also re-educate movement. As well as better body awareness, improved posture, and healthy muscles (elongated and toned).

The movements performed during Pilates provide stretching and strengthening that may seem simple, but act on the body in an integrated and individualized way. In addition, the practice of the method stimulates the body and improves its functioning, accelerating the metabolism, which generates a balance of the whole body and also helps in weight loss.

However, when you only practice Pilates for weight loss, the result may not be as efficient, because as explained, the method does not generate as much fat loss by itself, according to studies, a Pilates class of approximately 1 hour can lose 200 to 400 calories, depending on the course of the class and the exercises that will be practiced in it. So it is important to assist your student who seeks weight loss to seek to have a healthy and balanced diet, preferably with a professional to guide you. Also, give the tip for your student to seek another physical activity with high caloric expenditure to do together with Pilates. And there is even scientific proof!

According to an article published by the American researcher Hallsworthk, the practice of resistance exercises, as is the case with Pilates, during approximately 8 weeks can decrease liver fat by 13%. Therefore, you as an instructor should explain to your student that Pilates does lose weight through the burning of calories as a result of your exercises. What happens then is that some benefits of Pilates favor weight loss and especially provide quality of life for its followers. Still, there are people who think that only the practice of the method can be miraculous, so let’s go to our next statement.

“Pilates will make me well-toned”

Myth.
As already explained, the practice of Pilates can also generate, combining all other benefits with fat loss, as it is a physical activity that increases caloric expenditure. However, many people still think that just like the first statement, Pilates will define the body in the same way as other activities such as weight training.

It is necessary to explain to students who come with this thought that over time with practice there may be changes in the physical, resulting from the strengthening of the muscles of the legs and arms, in addition, the waist and buttocks can be modeled.

Pilates for slimming and toning the body can help you to stay in shape, and especially improve body posture and develop a more flexible musculature and as a consequence create a harmonious body.

But always remembering that each body is unique and each one will have a different answer. Thus, we cannot say that Pilates will certainly model your body, as everything depends on several external factors such as food, lifestyle, and the body’s response to the activity.

“Pilates is indicated for obese people”

Truth.
We have already seen that the Pilates method contributes to weight loss with all the benefits it provides to those who practice it. However, after explaining that the goal of the method is not weight loss, many people may question themselves when they see that it is one of the main activities indicated for obese people. We will explain why he is indicated for this problem.

We know that obesity is a public health problem, which generates disorders such as hypertension, diabetes, obstructive sleep apnea, and cardiovascular diseases, so we can understand why treatment for this problem should not be focused only on weight loss.

Below we extract parts of the text from the contributor to the Pilates Blog, Angeles Rayes, “Pilates for the obese: the effectiveness of the scientifically proven method”, in which she made a scientific article to analyze the subject.

“Physical activity programs are indicated as a form of treatment for obesity and overweight, but the existing therapy programs present several difficulties, such as joint overload, the monotony of the process, and low level of adherence. However, Pilates for the obese is very suitable for not having these difficulties.

Pilates, created by Joseph Hubertus Pilates is a method that presents a great diversity of movements, with exercises that respect joint mobility, several of them in a lying and sitting position, thus minimizing joint overloads, besides presenting the characteristic of not reaching exhaustion.

From there came my interest in applying the Pilates Method for obese people and for all the public who were overweight, in order to lose weight or search for a better quality of life, and who had problems engaging in physical activities due to complaints such as joint pain such as the knee, ankle, and hip; monotonous exercise modalities like walking and cycling or strenuous exercises.

After conducting a thorough search of scientific articles related to body composition and Pilates, I found that there were few articles published on the subject and with some methodological flaws in the studies analyzed, such as limited standardization in measurement techniques, deficient information on the exercises applied, insufficient or no control of nutritional status, and the instructor’s qualifications inconsistent.

After extensive research, the effectiveness of the method for the obese is proven and the conclusion I reached was that there is a significant reduction in fat mass, waist and hip circumference, and an increase in lean mass in the Pilates group after 8 weeks of training.

I concluded that Pilates helps lose weight in different ways, even though it is not its main objective. But the long answer is YES, Pilates is very good for you and your body. But there are people who still think our next statement is a myth. Check out!

“Pilates can be combined with functional training”

Truth.
Functional training is a type of training considered contemporary. Created in the USA, arrived in Brazil in the 90s. This technique consists of transferring exercises to the activities of people´s daily lives.

Functional training uses equipment with easy logistics or simply the body itself, evading traditional strength and resistance training, offering several benefits, such as increased proprioception, strength, muscular endurance, improved flexibility, motor coordination, balance, and cardiovascular conditioning and weight loss.

The functional technique is based on the stimulation of the human body so that all the qualities of the musculoskeletal system and its independent systems are improved. It improves all capacities and systems with the success of its application in rehabilitation, the concept started to be used in the development of programs to improve athletic performance and physical conditioning to minimize possible injuries.

Functional movements are universal motor recruitment patterns, being performed in a contraction wave, from the center to the end, in addition to being compound movements, that is, covering multiple joints. They are natural, effective, and efficient locomotor movements of the organism and of extreme objectives.

The functional training inserted in Pilates grows every day. Training functionality for activities of daily living and activities of professional life is of great importance to avoid imbalances, dysfunctions, and injuries.

Because it is functional training, the performance in a varied context of methods aims to make the body more intelligent, producing precise and efficient movements.

The main objective of Pilates classes, associated with functional training, is to individualize the orientation of the exercises through kinesiological-functional and postural assessment, taking into account the activities of the patient’s daily and professional life.

Combining this technique with the method brings several benefits to your students, because it is a great way to prevent injuries and at the same time increase performance and lead the student to the result expected by him when starting the practice of Pilates.

Another benefit that the combination of techniques brings is the large repertoire of exercises that you can offer and makes you able to differentiate your classes a lot. In addition, you already have the necessary resources to practice these movements because they are made in Pilates equipment.

The biggest benefit for your students is preventing injuries and increasing their performance. This training covers several joints, such as the ankle, knee, hip, lumbar, thoracic, scapular, glenohumeral. In addition to working the mobility of the ankle, hip, and chest, and consequently avoid pain in the knee, spine, shoulder, or neck.

Pilates is safe to practice during the pregnancy because isn´t an impact workout (that increases flexibility strength and muscle tone). Practicing Pilates on a regular basis can improve posture, alleviate back pain, focuses on your core, and helps with labor and delivery.

It is important to let the instructor know you are Pregnant she can help you modify or skip any risks moves. Choose a Pilates prenatal class if is available.

Once you are in your second trimester, avoid exercising on your back. The weight of your uterus can press on the vena cava, which is the main vein that carries blood from your lower back to your heart. Compressing it can interfere with both your and baby´s circulation.

Pilates is the perfect low-impact pregnancy workout since measures flexibility and balance and prevents back pain by strengthening your pelvic floor and core muscles (especially your abs), which support your spine (Let your doctor knows all your exercises, so you can exercise safely).

While most Pilates moves are very gentle and safe, you still have to be careful not to overdo it.

Here are few a few important things to remember before you step into the studio:

• The ligaments around your joints are much looser now that you are pregnant (increased production of the hormone relaxin), which makes it easier to hurt yourself,
• Don´t do any moves that feel uncomfortable ou put pressure on your joints,
• Avoid moves that require lying on your back, since this can interrupt your baby´s supply. Your instructor can help to find a way to modify them,
• Since Pilate focuses heavily on core strength, it is possible to overstrain your abdominal muscles and cause them to separate, a condition known as diastasis,
• Pilates is also used to focuses on breathing, to make the babies have enough oxygen to the circulation to help both of them.

Pilates was created by Joseph Pilates. He was born in Germany, in 1883. His father was a Gymnast and Greek descent, and his mother was a German naturopath who believed in the stimulation of the body as a form of self-healing, without the need for medicine or surgeries. In his childhood, Joseph Pilates was a very sick child. He suffered from asthma, rickets, and rheumatic fever and he dedicated his entire life to improving his physical strength. He was introduced by his father to gymnastics and body-building, and to martial arts like jiu-jitsu and boxing. He studied yoga and the movements of animals and trained his fellow inmates in fitness and exercises.

After the war, Joseph Pilates returned to Germany. At this time he acted in the dance area and helping train police officers. He was also pressured to train members of the German army. However, eventually disappointed with his country’s policies, he migrated to the United States. During this trip, Joseph Pilates met Clara, who later became his wife. The couple started a Pilates studio in New York and began teaching and supervising their students until the 1960s.

He passed away in 1967,  at the age of 83, in New York City. He inhaled too much smoke, when trying to save his equipment from a fire that consumed his studio, and died a few days later, after the incident. Although he had no children, his legacy and the history of pilates was passed on by his disciples. Today, thanks to all the efforts and perseverance of Joseph Pilates, it is possible to count on an exercise modality capable of benefiting all types of people, enabling the achievement of not only physical but also mental well-being.

What books Joseph Pilates wrote?
Joseph Pilates wrote two books: Your Health in 1934 and Return to Life Through Contrology in 1945, and created many of the devices used today in the Pilates method, such as Reformer, Cadillac, Ladder Barrel, among others.