Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Saturday, July 18, 2009
Pilates vs. Yoga - What's the difference?
Yoga and Pilates Fusion Workouts (why not too)
Combining different forms of exercise is a hot trend these days. However, its popularity is generally among the creators that make money off the ill-informed whom so often fall for the pitch line “best of both worlds.” As a certified Pilates instructor that has taken more than my fair share of Yoga classes I can say that programs such as Yolates, PiYoga, and Yogilates are not Yoga, and definitely not Pilates. And, do not offer the full benefits of either Yoga or Pilates. The biggest misconception is that Pilates is like Yoga. This is not accurate, and its important to understand the differences between Yoga and Pilates.
What are the Goals of Yoga?
The practice of Yoga has history that spans the globe. Yoga is a very spiritual practice. The original mission of Yoga was to cleanse and purify the body to receive the Divine Power of God. The practice is much more mainstream today, but still on some levels preserves this as the practice goal, but most use it to promote health, fitness, and mental stability. To achieve the full benefits of this practice, Yoga practitioners push their bodies and minds to the limit. In a Yoga class, you hold positions, assume complex postures, control breathing, all while trying to keep the mind at peace. Classes often include chanting and end with resting postures.
What are the Goals of Pilates?
Developed only 90 years ago by Joseph Pilates, the Pilates method is a purely physical experience that does not contain any spiritual or religious elements. The Pilates practice is a sound anatomical strengthening program that is based on modern wisdom about the human body. If someone says Pilates is “relaxing” then they are not doing Pilates correctly. Pilates is difficult, and challenging. And, at no point is relaxing accept the end where you leave invigorated, but at the same time with a sense of self improvement.
The typical Pilates workout includes mat exercises and apparatus routines with the primary goal of improving core strength. Pilates exercises move quickly from one exercise to the next with a limited number of repetitions and absolutely no static poses. This couldn't be further from Yoga. The protocol of Pilates is to exercise dynamically, pushing the muscles to perform in ways that translate functionally into real life.
Similarities between Yoga and Pilates
There are some similarities between Yoga and Pilates. Joseph Pilates drew upon his own practice of Yoga, among other things, to create his training system that has often been called “yoga in motion.” Both Yoga, although devoid of equipment, and Pilates focus on developing a high degree of muscle strength and control through focus and concentration. In fact, during the majority of Joseph Pilates’ lifetime, his method was never called “Pilates” but rather “Contrology,” that Pilates explained was “The Art of Control.”
The biggest difference between Pilates and Yoga is in the type of class you choose. A private Pilates session on Pilates equipment focuses on your specific needs and is tailored to address your strengths and weaknesses according to your instructor's assessment of your ability. A Yoga class, on the other hand, is a communal experience where you can be more independent in your practice while benefiting from the energy of a group environment.
Both Yoga and Pilates are systems of exercise intended for execution in a predetermined order. Purists (like myself) argue that following order is essential to maintaining the integrity of each method and that exercises taken out of context or reconfigured is not nearly as effective. There is a reason that Sun Salutations follow a certain format and that the Pilates Abdominal series follows a precise order. Each method is organized to cycle through distinct movement patterns as well as particular muscle recruitment, similar to circuit training.
Stick with one or the other. Or better yet both! If you practice Pilates it will help your Yoga and vice-versa. Have any questions about your Pilates workout? Ask!
Wednesday, July 15, 2009
Pilates FAQ list
What exactly is Pilates?
Pilates is a system of over 600 controlled exercises that can be summed up in three words. Strength, stretch, control.
Pilates was named after Joseph Pilates who invented the system that he called Contrology. This translates to the mind's ability to control the body. Pilates exercises can be performed on a mat or on specialized equipment such as a Reformer, Cadillac, Ladder Barrel, Wunda Chair, etc.
Is Pilates just another exercise fad?
No. Pilates was invented nearly a century ago. It has been practiced by followers for several decades. Pilates has hit the scene with a sudden explosion in popularity following the large notoriety it has received from a lengthy list of celebrities and professional athletes alike.
Joseph Pilates said that his method was 50 years ahead of his time. Almost 50 years later its clear that he was right.
What are the benefits of Pilates?
With regular committed Pilates workouts you can expect to:
· Tone and build long, lean muscles
· Increase core strength
· Improve mind/body awareness
· Strengthen support muscles making the body less prone to injury
· Reduce stress, relieve tension, boost energy
· Promote postural alignment
· Create a stronger, limber spine
· Improve circulation
· Heighten neuromuscular coordination
· Offer relief from back pain and joint stress
· Enhance mobility, agility and stamina
· Compliment sports training and develop functional fitness for daily life activity
· Improve the way your body looks and feels
How Do I Get Started?
You should start with a private session with a certified instructor who will discuss and assess your medical history and your exercise goals. You are then guided through a Pilates workout where your physical condition is assessed and a program is tailored to suit your needs. You can continue with private sessions or you can take mat classes that often are more affordable, but never truly replace the value of private instruction.
What is a Mat Class?
A Mat Class is within a group setting. During the class you will lie on a mat, sit or stand and learn the principles of Pilates. The Pilates principles will be integrated into each exercise. The exercises use your own body weight and should be modified for your fitness level and become more and more progressive and challenging as you develop awareness, strength, flexibility, coordination, endurance and strength.
What should I wear?
Wear comfortable but snug fitting clothing (Ladies – sweat pants, anything fitted, leotards, tights and T Shirt, Men - bike shorts with shorts and T Shirt). Socks are a requirement in most studios. Please do not wear excessive perfume.
What age group is Pilates for?
Pilates can be beneficial for virtually all ages, fitness levels and body conditions.
Pilates is very popular with dancers, gymnasts, athletes and others in their physical prime but it is equally suitable for almost any age.
Many of our clients are middle-aged or elderly. Indeed, more than a few start doing Pilates specifically because they have reached ‘a certain age’, and realized that they no longer take any exercise and suddenly thought, ‘My goodness, I have to start to do something, or else I’ll fall apart’.
Older clients still might have to ask medical advice before taking up Pilates and to start more slowly. Many people, however, do Pilates into their eighties and nineties. A properly tailored Pilates program is one of the best-known ways to ward off the signs of aging.
Your true age, in the end, of course, is as much a function of how you feel as of the date on your birth certificate. As Joseph Pilates put it, ‘If, at the age of 30, you are stiff and out of shape, you are old. If, at 60, you are supple and strong, then you are young.’
Is Pilates mainly for women?
No. Pilates, after all, was invented by a man, for men. Joseph Pilates, originally created the system for his own benefit - and was only later adapted for women.
Men tend to be less flexible than women, and so they benefit from Pilates even more.
Countless celebrity devotees of Pilates, from Hugh Grant to Martin Amis, John Cleese, Ian McKellen, Patrick Swayze, and an ever-growing number of famous footballers, rugby players, cricketers and other professional athletes including Lebron James, David Beckham, etc.
How often should I do Pilates?
People practice Pilates anywhere from 1 to 5 times a week. Joseph Pilates advocated 3 times a week as the best number for optimal results. It is said people will feel the results of Pilates after 1 session, and see results in less than 10 sessions, and have a new body by 30 sessions.
Why are personal training sessions with a Pilates instructor so expensive?
Pilates instructors are highly trained professionals who have invested thousands of hours studying the technique. They learn over 600 exercises for both the mat and Pilates equipment. They learn the philosophy and goals and benefits behind each exercise, and spend considerable time observing and mastering proper form and sequences, and apprentice to fine tune their teaching skills prior to taking multiple rigorous written and practical exams.
They learn more than just a series of exercises; they learn how to assess their students’ posture, how to adapt exercises for various body conditions, and how to customize the optimum Pilates program for each individual. This kind of specialized training, combined with the expenses of furnishing a fully equipped studio, commands a $70 to $120+ per hour price range. Which is a bargain, considering the cost of normal personal trainers is generally similar, and the training and certification requirements for most personal trainers are far less.
What should I look for in a Pilates instructor?
Ideally your Pilates instructor should be certified through a comprehensive training program. The most reputable training certification is from the Romana’s Pilates certification program. This program requires the most hours of observation, and the most difficult tests. To complete the certification there takes almost a year of full time observation and apprenticeship. Avoid any and all teachers who completed certification programs that lasted less than 3 months. It is impossible to learn the intricate system that quickly, and have a full grasp of how to adapt the system to injuries, and specific physical needs.
Can I get an effective workout with Pilates videos and books?
Yes and No. It's always better to work with a certified instructor who can teach proper technique, but using videos to further your workout or to motivate you to work out is also viable. Most of the videos and books on the market are very poor, and often tag the word “Pilates” onto the cover to increase sales. So buyers beware.
Is Pilates the only kind of exercise I need take?
Yes and No. If you can only do one thing, Pilates is a great option. However, if your options are 5 days of Pilates, or 3 days of Pilates and 2 days of other activities, you would be best served to vary your workout.
How different is Pilates from yoga?
Pilates takes many concepts from Yoga, but it is very different from Yoga. Pilates involves constant flow and movement of the body while maintaining constant use of core strength. Yoga tends to be based on static positioning.
What kind of results can I expect?
Practicing Pilates on a regular basis will help you to achieve a healthier body and mind. As a runner you can expect to build long, strong muscles, improve flexibility and lessen your chance for injuries. The way Pilates opens up the vertebrae in the back, in particular, helps to prevent the sort of back injuries which can result from constant impact involved in running.
Physically you can expect to:
· Lose inches
· Increase mobility and flexibility
· Improve balance and coordination
· Decrease back pain and stiffness
· Improve posture
· Achieve a flatter stomach
· Shorten recovery time following strenuous activity
Mentally you can expect to:
· Gain body awareness
· Improve focus and stimulate the mind
· De-stress the body and mind
Does the Pilates method benefit posture?
Yes! Pilates improves body alignment, and strengthens the core. The limbering of the spine through many exercises allows the body to stand up straighter, and with more support. Also, the increased body awareness will make you realize when your slouching, and be aware of often very fixable bad habits.
Is the Pilates method suited for Seniors?
Yes. There’s no age limit in the practice of the Pilates method, as many of the very first pupils of Joseph Pilates show. Having 2 regular clients in their 90’s, and one who had suffered a broken neck, shows that Pilates can be beneficial to everybody.
Will I lose weight through Pilates exercises?
Pilates was not designed to lose weight. But, with good instruction from a quality Pilates instructor it is entirely possible. I have seen clients lose as many as 150 pounds from just regular Pilates sessions, but this requires an instructor with a valid certification (not the weekend certification instructor you are most likely to find teaching at the Y). Pilates exercises help strengthen, sculpt and tone the body while building long, lean muscles. Whether the number on the scale goes down or not, you will tend to look and feel better through continued Pilates practice.
Can I do Pilates if I’m pregnant?
Then general rule of thumb is that you should never pick up a new exercise program when pregnant. So, if you haven’t done Pilates in the past, don’t pick it up until 3 months after the end of the pregnancy.
However, if you are pregnant it's ok to continue to exercise until your body says otherwise. You will know when this is. Make sure that if doing Pilates during pregnancy that you have an experienced instructor, and be very careful about stretching since it’s MUCH easier to tear muscles during this time.
I have a back problem – will Pilates help me?
If you have any sort of back or joint problem you should always check with your doctor or specialist before embarking on any new exercise program. However, Pilates is recognized as being of particular benefit to many back problems. By using and developing the strength of the deep abdominal muscles, the supportive spinal muscles, the muscles of the pelvic floor and the stabilizing muscles of the upper back and shoulder area, you will learn to correct your posture, reduce strain and stress and realign the body. Your back will get stronger and your pain will gradually reduce. Many osteopaths, physiotherapists and doctors now recognize the benefits of Pilates based exercises and recommend the technique to their own patients.
Pilates is a system of over 600 controlled exercises that can be summed up in three words. Strength, stretch, control.
Pilates was named after Joseph Pilates who invented the system that he called Contrology. This translates to the mind's ability to control the body. Pilates exercises can be performed on a mat or on specialized equipment such as a Reformer, Cadillac, Ladder Barrel, Wunda Chair, etc.
Is Pilates just another exercise fad?
No. Pilates was invented nearly a century ago. It has been practiced by followers for several decades. Pilates has hit the scene with a sudden explosion in popularity following the large notoriety it has received from a lengthy list of celebrities and professional athletes alike.
Joseph Pilates said that his method was 50 years ahead of his time. Almost 50 years later its clear that he was right.
What are the benefits of Pilates?
With regular committed Pilates workouts you can expect to:
· Tone and build long, lean muscles
· Increase core strength
· Improve mind/body awareness
· Strengthen support muscles making the body less prone to injury
· Reduce stress, relieve tension, boost energy
· Promote postural alignment
· Create a stronger, limber spine
· Improve circulation
· Heighten neuromuscular coordination
· Offer relief from back pain and joint stress
· Enhance mobility, agility and stamina
· Compliment sports training and develop functional fitness for daily life activity
· Improve the way your body looks and feels
How Do I Get Started?
You should start with a private session with a certified instructor who will discuss and assess your medical history and your exercise goals. You are then guided through a Pilates workout where your physical condition is assessed and a program is tailored to suit your needs. You can continue with private sessions or you can take mat classes that often are more affordable, but never truly replace the value of private instruction.
What is a Mat Class?
A Mat Class is within a group setting. During the class you will lie on a mat, sit or stand and learn the principles of Pilates. The Pilates principles will be integrated into each exercise. The exercises use your own body weight and should be modified for your fitness level and become more and more progressive and challenging as you develop awareness, strength, flexibility, coordination, endurance and strength.
What should I wear?
Wear comfortable but snug fitting clothing (Ladies – sweat pants, anything fitted, leotards, tights and T Shirt, Men - bike shorts with shorts and T Shirt). Socks are a requirement in most studios. Please do not wear excessive perfume.
What age group is Pilates for?
Pilates can be beneficial for virtually all ages, fitness levels and body conditions.
Pilates is very popular with dancers, gymnasts, athletes and others in their physical prime but it is equally suitable for almost any age.
Many of our clients are middle-aged or elderly. Indeed, more than a few start doing Pilates specifically because they have reached ‘a certain age’, and realized that they no longer take any exercise and suddenly thought, ‘My goodness, I have to start to do something, or else I’ll fall apart’.
Older clients still might have to ask medical advice before taking up Pilates and to start more slowly. Many people, however, do Pilates into their eighties and nineties. A properly tailored Pilates program is one of the best-known ways to ward off the signs of aging.
Your true age, in the end, of course, is as much a function of how you feel as of the date on your birth certificate. As Joseph Pilates put it, ‘If, at the age of 30, you are stiff and out of shape, you are old. If, at 60, you are supple and strong, then you are young.’
Is Pilates mainly for women?
No. Pilates, after all, was invented by a man, for men. Joseph Pilates, originally created the system for his own benefit - and was only later adapted for women.
Men tend to be less flexible than women, and so they benefit from Pilates even more.
Countless celebrity devotees of Pilates, from Hugh Grant to Martin Amis, John Cleese, Ian McKellen, Patrick Swayze, and an ever-growing number of famous footballers, rugby players, cricketers and other professional athletes including Lebron James, David Beckham, etc.
How often should I do Pilates?
People practice Pilates anywhere from 1 to 5 times a week. Joseph Pilates advocated 3 times a week as the best number for optimal results. It is said people will feel the results of Pilates after 1 session, and see results in less than 10 sessions, and have a new body by 30 sessions.
Why are personal training sessions with a Pilates instructor so expensive?
Pilates instructors are highly trained professionals who have invested thousands of hours studying the technique. They learn over 600 exercises for both the mat and Pilates equipment. They learn the philosophy and goals and benefits behind each exercise, and spend considerable time observing and mastering proper form and sequences, and apprentice to fine tune their teaching skills prior to taking multiple rigorous written and practical exams.
They learn more than just a series of exercises; they learn how to assess their students’ posture, how to adapt exercises for various body conditions, and how to customize the optimum Pilates program for each individual. This kind of specialized training, combined with the expenses of furnishing a fully equipped studio, commands a $70 to $120+ per hour price range. Which is a bargain, considering the cost of normal personal trainers is generally similar, and the training and certification requirements for most personal trainers are far less.
What should I look for in a Pilates instructor?
Ideally your Pilates instructor should be certified through a comprehensive training program. The most reputable training certification is from the Romana’s Pilates certification program. This program requires the most hours of observation, and the most difficult tests. To complete the certification there takes almost a year of full time observation and apprenticeship. Avoid any and all teachers who completed certification programs that lasted less than 3 months. It is impossible to learn the intricate system that quickly, and have a full grasp of how to adapt the system to injuries, and specific physical needs.
Can I get an effective workout with Pilates videos and books?
Yes and No. It's always better to work with a certified instructor who can teach proper technique, but using videos to further your workout or to motivate you to work out is also viable. Most of the videos and books on the market are very poor, and often tag the word “Pilates” onto the cover to increase sales. So buyers beware.
Is Pilates the only kind of exercise I need take?
Yes and No. If you can only do one thing, Pilates is a great option. However, if your options are 5 days of Pilates, or 3 days of Pilates and 2 days of other activities, you would be best served to vary your workout.
How different is Pilates from yoga?
Pilates takes many concepts from Yoga, but it is very different from Yoga. Pilates involves constant flow and movement of the body while maintaining constant use of core strength. Yoga tends to be based on static positioning.
What kind of results can I expect?
Practicing Pilates on a regular basis will help you to achieve a healthier body and mind. As a runner you can expect to build long, strong muscles, improve flexibility and lessen your chance for injuries. The way Pilates opens up the vertebrae in the back, in particular, helps to prevent the sort of back injuries which can result from constant impact involved in running.
Physically you can expect to:
· Lose inches
· Increase mobility and flexibility
· Improve balance and coordination
· Decrease back pain and stiffness
· Improve posture
· Achieve a flatter stomach
· Shorten recovery time following strenuous activity
Mentally you can expect to:
· Gain body awareness
· Improve focus and stimulate the mind
· De-stress the body and mind
Does the Pilates method benefit posture?
Yes! Pilates improves body alignment, and strengthens the core. The limbering of the spine through many exercises allows the body to stand up straighter, and with more support. Also, the increased body awareness will make you realize when your slouching, and be aware of often very fixable bad habits.
Is the Pilates method suited for Seniors?
Yes. There’s no age limit in the practice of the Pilates method, as many of the very first pupils of Joseph Pilates show. Having 2 regular clients in their 90’s, and one who had suffered a broken neck, shows that Pilates can be beneficial to everybody.
Will I lose weight through Pilates exercises?
Pilates was not designed to lose weight. But, with good instruction from a quality Pilates instructor it is entirely possible. I have seen clients lose as many as 150 pounds from just regular Pilates sessions, but this requires an instructor with a valid certification (not the weekend certification instructor you are most likely to find teaching at the Y). Pilates exercises help strengthen, sculpt and tone the body while building long, lean muscles. Whether the number on the scale goes down or not, you will tend to look and feel better through continued Pilates practice.
Can I do Pilates if I’m pregnant?
Then general rule of thumb is that you should never pick up a new exercise program when pregnant. So, if you haven’t done Pilates in the past, don’t pick it up until 3 months after the end of the pregnancy.
However, if you are pregnant it's ok to continue to exercise until your body says otherwise. You will know when this is. Make sure that if doing Pilates during pregnancy that you have an experienced instructor, and be very careful about stretching since it’s MUCH easier to tear muscles during this time.
I have a back problem – will Pilates help me?
If you have any sort of back or joint problem you should always check with your doctor or specialist before embarking on any new exercise program. However, Pilates is recognized as being of particular benefit to many back problems. By using and developing the strength of the deep abdominal muscles, the supportive spinal muscles, the muscles of the pelvic floor and the stabilizing muscles of the upper back and shoulder area, you will learn to correct your posture, reduce strain and stress and realign the body. Your back will get stronger and your pain will gradually reduce. Many osteopaths, physiotherapists and doctors now recognize the benefits of Pilates based exercises and recommend the technique to their own patients.
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