How often should a beginner practice Pilates?
A Pilates beginner should try to practice Pilates at least twice a week.
Although many people find that three times a week is most effective. You can do Pilates every day.
There are many exercises and modifications you can use to avoid overtraining.
Pilates is a system of exercises and movements designed to improve strength, flexibility and balance.
It integrates breathing and movement into proper body mechanics to increase awareness and use all the muscles of the body as they were designed.
Most exercises focus on the pelvis and core, using both stability and mobility to train the body.
Pilates can be practiced on a mat using your own body and sometimes small props, or on specialized equipment.
Pilates classes can be held in an individual or group setting. Pilates is suitable for all bodies, regardless of age.
Part of the beauty of this method is that it can be modified to fit the needs and abilities of each individual practicing it.
The benefits of Pilates
The benefits of Pilates are numerous.
In particular, it allows:
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to improve flexibility,
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to balance the muscles on each side of the body,
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to improve posture,
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to improve coordination and balance,
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to increase lung capacity,
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to improve concentration,
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to increase body awareness,
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to manage stress
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to prevent injuries and rehabilitation.
One of the main benefits is increased strength and muscle tone, primarily in the core muscles, as well as the shoulders, arms, legs and feet.
Additionally, Pilates can be practiced anywhere and is suitable for all bodies, regardless of age.
The fundamental principles of Pilates are:
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Concentration
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control
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centering
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breathing
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precision
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fluidity
A Brief History of Pilates
The Pilates method was developed by Joseph Hubertus Pilates. He was born in Germany in 1883.
Although stories vary, it is known that he suffered from asthma and other illnesses as a child.
He studied a wide range of exercises and movements, including the Greek philosophy of mind, body and soul, and developed his system to strengthen his own body.
In his early years he worked as a circus performer and boxer.
He spent time in an internment camp in England during World War I and later began training others in the system he called "The Art of Contrology."
In 1926 he immigrated to the United States, where he met his wife Clara. Together they opened a studio in New York, where they taught until his death in 1967.
Six of her former students were given Clara's blessing to teach what became Pilates. These people are known as "The Elders."
The Pilates Mat
Mat Pilates is a great introduction to Pilates for beginners. All you need is a mat to get started, and there are over 500 exercises to choose from.
It requires no more commitment than showing up to a class or exploring an online tutorial from home. Mat work, when done with focus and precision, is a total-body workout.
The majority of Mat Pilates practiced and taught involves a specific set of Pilates exercises in a particular order, this is called the Classic Mat Series.
Beginner and advanced exercises are included in the classic protocol, allowing for progression as the body gains balance, strength and flexibility.
But an advanced student can always return to the beginner exercises any day for a reboot of basic skills or to focus with new understanding for a vigorous workout.
Reformer Pilates
Reformer Pilates is practiced with a machine that uses a spring system.
A Reformer consists of a frame and platform (usually 8 feet long and about 8 feet wide), a set of lifts with pulleys and ropes, a footrest, and a sliding carriage that attaches to the springs and gear system.
The carriage also features a headrest and shoulder blocks. The springs allow for either strong or weak resistance. Often, the lighter the resistance, the harder the work, as the body must still control the movement of the Reformer.
Using a Reformer provides support for more difficult exercises thanks to the springs. This allows a beginner to practice exercises that he would not yet have the strength to perform with his body alone.
Working on the Reformer is equally appropriate and accessible for the beginner as it is for the advanced student.
Reformer instruction by a qualified Pilates instructor is most often available in a dedicated Pilates studio or in a private space within a gym.
Tips for beginners
The first thing to know about starting your Pilates journey is that you are ready the moment you choose to try Pilates.
You don't need to be fitter, more flexible, more muscular, thinner, younger or older than you are right now to start Pilates!
The next step is to decide whether you want to start with Pilates on the floor or with a machine (probably a Reformer).
This may depend on several factors, including your budget, accessibility, and whether you have any injuries or chronic conditions.
If there is a Pilates studio nearby, ask to stop by and talk to a teacher or even watch a class in progress. You should feel comfortable asking questions and sharing your concerns.
This will help guide you in the right direction. Pilates teachers undergo over 450 hours of initial training and annual continuing education.
Their job is to study bodies and teach them how to move with precision and control. You can also experience Pilates from home through streaming videos.
There are two types of Pilates:
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Classical Pilates:
sticks closely to Joseph Pilates' original exercises, in the order they were performed.
It is most often taught with the pelvis in a printed position (posterior tilt). This means that the lower back is flat on the floor during most of the exercises.
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Contemporary Pilates:
is also based on the work of Joseph Pilates, but the exercises have been modified or adjusted and sometimes added to take into account modern research, biomechanics, physical therapy and rehabilitation.
It is usually practiced with a neutral spine, which is the position the spine is in when standing with healthy posture.
This means that there will be a small gap in the lower back, just above the hip bones. There are many variations of classical and contemporary Pilates.
The most important thing is to understand your options and choose the form that makes the most sense to you.
Choosing to take formal classes or lessons first rather than studying at home.
Choosing between classical Pilates and contemporary Pilates, whether to take group or private classes, and even whether to start with the Pilates Mat or Reformer is the first step in one of the main benefits of practicing Pilates: self-awareness.
Listen to your gut and don't be afraid to ask questions. The Pilates community is made up of people who love teaching and practicing Pilates and want everyone to have access to it!
Frequently Asked Questions About Pilates for Beginners.
How often should a beginner practice Pilates?
A Pilates beginner should try to practice Pilates at least twice a week, although many people find that three times a week is more effective.
You can do Pilates every day. There are many exercises and modifications you can use to avoid overtraining.
How is Pilates different from yoga?
Both Pilates and yoga are practices of the mind, body and soul.
Now, comparing them is a bit like comparing vegetables and fruits. They are both good for you, but their components are different. Pilates is often described as functional training.
It includes dynamic movements and isometric contractions of the muscles throughout each exercise.
Is Pilates Safe for Seniors?
Joseph Pilates believed that age was not measured in years, but in the flexibility of your spine.
The good news is that while you can't turn back time, you can start improving your flexibility, strength and balance today with Pilates.
Pilates is safe for everyone and at any age. In fact, Pilates can even be practiced while sitting upright in a chair.
How can Pilates complement a training program?
Pilates improves balance, strength and flexibility. This means it can and should be part of any fitness program or sport you already play.
Whether it's running a marathon, playing tennis, lifting weights, walking your dog or chasing your child, Pilates will complement your existing exercise program and even improve your form, breathing capacity and efficiency.
Is Pilates suitable for beginners?
Because Pilates can be modified to provide a gentle strength training program or a challenging workout, most people have no problem with this form of exercise.
It is suitable for both beginners and people who already exercise regularly.
Have you ever wanted to try Pilates but weren't sure what it is and whether it's right for you? Read on to find answers to some of the most common questions you may have about Pilates.
Our fitness experts will try to help you understand what Pilates is, its origins and the health benefits this exercise can bring.
What is Pilates?
Pilates is a form of exercise that focuses on strengthening the body with an emphasis on core strength.
This helps improve overall fitness and well-being.
Like yoga, Pilates focuses on posture, balance and flexibility. With Pilates, the risk of injury is much lower than with other, more demanding forms of exercise.
Pilates also focuses on the connection between the body and mind. While performing the different exercises, your mind must be constantly aware of your breathing and how your body moves.
This form of exercise was developed by Joseph Pilates in Germany, where he was a carpenter and gymnast.
He invented Pilates as an exercise program for dancers and wounded soldiers while living in the United Kingdom. Joseph Pilates believed that physical health and mental health were closely linked.
In the 1920s, he immigrated to the United States and opened a Pilates studio in New York City. Originally, this form of exercise was called Contrology.
Can everyone do Pilates?
If you are a beginner, you can start with basic exercises and once you have mastered them, you can move on to more advanced movements.
When you start practicing Pilates, it is advisable to take Pilates classes or have a private instructor. This way, the instructor can make sure you are doing the exercises correctly to avoid any injuries.
It is recommended that you consult a health care professional if you have not exercised for a while, are elderly, pregnant, or have any health problems.
Pilates may not be recommended if you have the following conditions:
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Unstable blood pressure
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A herniated disc
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Severe osteoporosis
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A risk of blood clots
What are the health benefits of Pilates?
When considering Pilates, the main reason people ask about this exercise is because they wonder what its health benefits are.
As Pilates focuses on core strength, posture and flexibility, the health benefits include:
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Good posture
Pilates teaches you how to adopt and maintain good posture. The exercises require your body to be aligned at all times. This is especially beneficial if you suffer from lower back pain.
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Muscle tone
The exercises involve using muscles that you may not use on a daily basis. After the initial soreness, you will find that your muscles will be much more toned.
This is a good thing for older people and those who are normally sedentary in their daily lives, as muscle tone is usually lost with age and inactivity.
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Flat abdominal muscles
Since Pilates focuses on strengthening your core, which includes your abdominal muscles, you will find that one of the benefits of Pilates is giving you a flat stomach.
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Flexibility
As we age, we tend to lose the flexibility we had when we were younger. Pilates will help you regain your flexibility, gently at first of course.
After a while, you'll be amazed at how much more flexible your body has become. This is especially important to prevent injuries from falls.
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Improves your balance
Through the mind-body connection taught in Pilates, you will be much more aware of how your body moves and functions.
Therefore, Pilates not only improves your physical balance through correct posture, but it also restores your body-mind balance.
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Reduces stress
By doing the exercises, you will be totally absorbed and will not be able to think about all those responsibilities that weigh on you every day.
You will be more focused on your breathing and the movements you make with your body. It is a great way to relieve stress.
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Gives you a general feeling of well-being
Because Pilates focuses on balancing your body and mind, it gives you an overall sense of well-being.
Can Pilates Help You Lose Weight?
Since Pilates is a form of muscle-strengthening exercise, it can help you slim and tone specific areas of your body, including your stomach, legs, and buttocks.
Classes can be tailored to provide either a gentle exercise program to strengthen core, flexibility and balance, or a full body workout for a more rigorous exercise program.
Keep in mind that Pilates is not considered an aerobic exercise.
To lose weight effectively, you must therefore combine your Pilates exercises with a healthy diet and regular aerobic activity such as walking, swimming or cycling.
What parts of the body does Pilates target?
Pilates primarily works on the core, which includes the abdominal area and spine.
This is why Pilates can be extremely beneficial for people who suffer from lower back pain.
Other body parts that are strengthened and toned by Pilates are the legs, especially the upper thighs, and the buttocks.
Pilates is also helpful for people with arthritis, as it helps maintain joint flexibility.
Pilates strengthens the thigh muscles, which can be especially helpful in preventing arthritis and knee injuries.
Do you need special equipment to practice Pilates?
When you're just starting out, a floor mat is all you need.
Most basic beginner exercises can be done this way. Once you are more advanced, you can look for a gym or studio that offers private Pilates classes.
We of course offer Pilates classes in each of our gyms.
In some studios you will find specialized Pilates equipment like the Reformer, Cadillac or special barrels and chairs.
We'll talk about these pieces of equipment in more detail, but to get started you don't really need a lot of specialized equipment.
Pilates Equipment - What is the Reformer?
The Reformer is essentially a bed-like frame with a sliding carriage attached to one end by a set of springs.
These springs are adjustable to provide different levels of resistance.
The cart also features shoulder blocks that prevent you from slipping when pushing or pulling the cart.
A foot bar is attached to the spring-loaded end of the reformer. This bar can be used by your hands or feet when moving the carriage forward.
Long straps with handles are attached to the other end of the frame. These can be pulled by your arms or legs and will also move the cart forward.
To use the reformer, you can lie down, sit or stand and perform exercises that push, pull or hold the carriage steady while the springs provide the right amount of resistance needed.
One of the benefits of the reformer is that it can lengthen your muscles as they resist the force of the springs.
This phenomenon, called eccentric muscle contraction, is excellent for getting strong, long muscles without adding mass.
The reformer is particularly useful if you are suffering from some form of injury or recovering from an injury, as your muscles can be gently stretched and strengthened using only light resistance.
Pilates Equipment - What is the Cadillac?
The Cadillac is an interesting piece of equipment that, at first glance, looks more like a medieval torture device than an exercise machine.
It consists of a bed with a carpet on it and a three-sided frame that covers it and is fixed to each end of the bed. It is usually 1.80 m high.
Attached to the frame are various devices such as leg springs, arm springs, hanging loops, a push-up bar and even a trapeze.
Due to its large size, the Cadillac is not often used in group lessons.
If you want to try this equipment, it is best to look for private Pilates classes in your area.
Some of these private studios have what is called a Cadillac wall unit, which involves attaching one side of the Cadillac to a wall for added stability.
The Cadillac can accommodate all sorts of stretching exercises and is very useful if you have trouble lying on your back for long periods of time. You'll almost feel like a gymnast when using the Cadillac!
What other types of equipment can be used for Pilates?
Other types of Pilates equipment include the stability chair, ladder barrel, spinal corrector, and arc barrel.
They are all used as aids and supports to perform the different exercises. All these equipments are useful to isolate, strengthen and stretch the different muscles.
You will find most of them in private Pilates studios.
What is the difference between yoga classes and Pilates classes?
While there are similarities between yoga and Pilates, as they both focus on the mind-body connection, yoga tends to focus more on spiritual well-being.
Yoga focuses more on a more relaxing form of exercise, while Pilates is a more physical program, focusing on toning and strengthening.
What to look for when choosing a Pilates class.
If you are relatively fit and want to try Pilates for the first time, a group class is ideal. These classes usually last 60 minutes. Instructors accommodate all fitness levels.
You can choose between a Pilates mat class, which basically involves doing the various exercises on a mat, and a group class which uses one or more specially designed Pilates machines.
A mat class is a great way to start and may involve other equipment such as hand weights, stretching bands, and foam rollers.
Mat classes primarily involve working against gravity and body weight to hold and maintain a variety of positions. This involves both strength and endurance.
For a more personal approach or if you need to modify your exercises due to age or possible injury, a private Pilates class may be more appropriate.
Many private classes are offered in Pilates studios which may also have specialized equipment.
This is ideal if you have had an injury in the past and need help doing the exercises.
In a private studio, you will receive individual attention and your instructor will be able to tailor the different exercises to your specific needs.
Is Pilates good for physical therapy?
Many rehabilitation clinics and wellness centers now offer Pilates as a form of physical therapy.
Research has shown that Pilates can be an effective treatment for injuries and illnesses such as:
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Chronic neck and back pain
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Hip or knee replacement
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Multiple sclerosis
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Fibromyalgia
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scoliosis
Pilates is also excellent for athletes, dancers and other professional sportspeople who have suffered an injury and need rehabilitation to get back into peak condition.
As Pilates is a low impact exercise, it can be adapted to work specific areas of the body, provided you have a trained and qualified instructor.
Can Pilates be practiced at home?
Pilates can be a family affair, not just for individuals, busy parents with children can do it too.
In addition to teaching my children the important things in life, like financial literacy, I can also teach them how to stay fit.
You can definitely practice Pilates at home, which is a big plus. There are plenty of instructional videos you can follow.
All you need is a mat and loose, comfortable clothing.
However, if you are a beginner, it is advisable to take a few lessons first, so that you can be shown the correct method for doing the exercises.
This will prevent you from injuring yourself by performing the various movements incorrectly.
You can even hire a private instructor to come to your home to get you started properly.
If you are looking for a form of exercise that strengthens the body and muscles, can be tailored to your fitness level, and will help you stay flexible, then you should definitely consider trying Pilates.
But be careful, you will discover that this type of exercise creates a certain dependence but an enjoyable exercise is necessarily a good thing!
