Winston Salem Fitness

Many women do not like weight training for fear of bulking up. Unlike men, most women want soft features and toned bodies without bulging muscles. For some of us, the high-energy gym atmosphere just isn’t our thing. Others prefer to engage their mind as well as their body. If you are looking to create a toned body through low-impact exercises in a more serene setting, Pilates may be for you. The gentleness of Pilates makes it popular for those who feel intimidated by a gym setting. But make no mistake, this doesn’t mean that it’s easy.

Pilates was invented by Joseph Pilates in the 1920s to help fellow sufferers at internment camps in Germany. It is based on six principles: Centering, Control, Flow, Breath, Precision, and Concentration. The focus is on core strength, which is why Pilates is known for its ability to flatten abs. All moves in Pilates are based on a few fundamentals that are simple to do. The focus is on precise movement instead of number of repetitions as in strength training. And also unlike lifting weights, Pilates works several muscle groups at one time while always engaging the core muscles. This is why alignment, breath and precision are so important.

Because precision is a guiding principle of Pilates, movements are modified depending on your fitness level. This means that anyone can participate and work their way up to more advanced versions of a movement once they build up their endurance. The most important are the basics, which teach alignment of the spine and ribs, how to hold your abdominal muscles, and breath control. These form the foundation for all other mat work and must be mastered first. Not holding your abdominal muscles correctly will keep you from getting the flat abs you want.

Even though movements are gentle and flowing, Pilates can be used for weight loss. You may not experience the same type of quick weight loss you would with other methods, but this is because you are developing lean muscle, which weighs more than fat. You will notice a tightening of the body, and clothes will probably become looser. Many like to measure their weight loss in terms of inches instead of pounds, since they are more concerned with how they look than what they weigh. Make sure you follow a balanced diet. If hunger is a problem, use a supplement meant to suppress appetite like hoodia. This craving stopper has no side effects and is milder than others with caffeine or other chemicals.

Winston Salem Fitness -More than 20 years ago in a tiny walk-up studio with creaky hardwood floors, several dancers and exercise enthusiasts would join several times each week for ‘ballet exercise’. In actuality, the movements of Joseph Pilates (Pil-lah-tees) (1880-1967) were in practice. The benefits from his method provided physical and mental balance, eliminated stress, and helped to build in each individual a strong and streamlined musculature.

Joseph Pilates’ exercise philosophy can benefit men and women of any age. It is especially beneficial to people who recognize the importance of providing a firm support system for the spine. The essence of Pilates places its focus on what is termed the body’s ‘powerhouse.’ This is the abdominal area, the buttocks, hips and low back – the center of the body. Pilates works the deep muscles in the body creating a strong center.

His teachings, “The Art of Contrology” unites mind and body to create a direct connection to the muscles. Each precise movement requires mental concentration and physical control. The mind and body learn to work together as one harmonious unit. Muscles are stretched and lengthened while building strength through gentle, non-impact exercises that, as perfected, are designed to flow naturally in rhythm from one movement into the next.

Although, Pilates has been associated with equipment termed the Cadillac and the Reformer, or strange looking apparatus made up of cables, springs and pulleys, the basis is the mat work. Instead of machines and weights, the body utilizes its own resistance.

The Pilates philosophy incorporates basic principles some of which include concentration and control, centering, and breathing.

Concentration and Control includes visualizing the body in motion as movement occurs. Each mental command stimulates and teaches muscle control that, over time, can become precise. Engram is a medical term used to denote muscle memory, which is stored in the brain’s cerebrum. Like learning to play a musical instrument, diligent practice leads to beautiful music. In Pilates, emphasis is placed on the quality of the movement, not the number of repetitions.

Centering focuses attention on the ‘powerhouse’ – the body’s energy source that flows outward to the extremities. Anatomically, the spinal column is a major component in the powerhouse. To support the spinal structures, its muscular system (i.e., gluteals, obliques, quadratus, trapezius, scalenes) must be strong and flexible. Pilates mat work is designed to build a firm foundation for the entire spinal structure.

Breathing is more than taking in and expelling air. Breathing properly serves to oxygenate the entire body and cleanse it of impurities. When done correctly, breathing requires full inhalations and exhalations during the entire course of mat work or exercise.

The benefits to be gained from Pilates are numerous – learn the ability to maintain proper posture, which contributes to the overall health of the body – long, flexible muscles – increased joint range of motion – a flat lean stomach – improved circulation and stamina – better coordination – this and more without pain and soreness often caused by conventional forms of exercise.

To realize the many benefits Pilates offers does not mean purchasing special equipment or clothing. All that is needed is a willing attitude to improve the body. The exercises can be done just about anywhere the body fits when completely stretched out. Many people who have started Pilates who are at the beginner level state how well they feel after only 8 or 10 sessions.

To learn more about Pilates, check out Brooke Siler’s book entitled The Pilates Body. This is an excellent book and source for learning the essentials to start Pilates without attending classes*. The illustrations, photographs and prompts Ms. Siler incorporates make the book easy to use at the mat. The Pilates exercises provided in her book are for the beginner, intermediate, and advanced participant. Plus, a comprehensive list of certified Pilates instructors (this is important!) is provided at the end of her book.

*It is advisable to consult your physician prior to starting any physical fitness or exercise program.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe

Winston Salem Fitness -More than 20 years ago in a tiny walk-up studio with creaky hardwood floors, several dancers and exercise enthusiasts would join several times each week for ‘ballet exercise’. In actuality, the movements of Joseph Pilates (Pil-lah-tees) (1880-1967) were in practice. The benefits from his method provided physical and mental balance, eliminated stress, and helped to build in each individual a strong and streamlined musculature.

Joseph Pilates’ exercise philosophy can benefit men and women of any age. It is especially beneficial to people who recognize the importance of providing a firm support system for the spine. The essence of Pilates places its focus on what is termed the body’s ‘powerhouse.’ This is the abdominal area, the buttocks, hips and low back – the center of the body. Pilates works the deep muscles in the body creating a strong center.

His teachings, “The Art of Contrology” unites mind and body to create a direct connection to the muscles. Each precise movement requires mental concentration and physical control. The mind and body learn to work together as one harmonious unit. Muscles are stretched and lengthened while building strength through gentle, non-impact exercises that, as perfected, are designed to flow naturally in rhythm from one movement into the next.

Although, Pilates has been associated with equipment termed the Cadillac and the Reformer, or strange looking apparatus made up of cables, springs and pulleys, the basis is the mat work. Instead of machines and weights, the body utilizes its own resistance.

The Pilates philosophy incorporates basic principles some of which include concentration and control, centering, and breathing.

Concentration and Control includes visualizing the body in motion as movement occurs. Each mental command stimulates and teaches muscle control that, over time, can become precise. Engram is a medical term used to denote muscle memory, which is stored in the brain’s cerebrum. Like learning to play a musical instrument, diligent practice leads to beautiful music. In Pilates, emphasis is placed on the quality of the movement, not the number of repetitions.

Centering focuses attention on the ‘powerhouse’ – the body’s energy source that flows outward to the extremities. Anatomically, the spinal column is a major component in the powerhouse. To support the spinal structures, its muscular system (i.e., gluteals, obliques, quadratus, trapezius, scalenes) must be strong and flexible. Pilates mat work is designed to build a firm foundation for the entire spinal structure.

Breathing is more than taking in and expelling air. Breathing properly serves to oxygenate the entire body and cleanse it of impurities. When done correctly, breathing requires full inhalations and exhalations during the entire course of mat work or exercise.

The benefits to be gained from Pilates are numerous – learn the ability to maintain proper posture, which contributes to the overall health of the body – long, flexible muscles – increased joint range of motion – a flat lean stomach – improved circulation and stamina – better coordination – this and more without pain and soreness often caused by conventional forms of exercise.

To realize the many benefits Pilates offers does not mean purchasing special equipment or clothing. All that is needed is a willing attitude to improve the body. The exercises can be done just about anywhere the body fits when completely stretched out. Many people who have started Pilates who are at the beginner level state how well they feel after only 8 or 10 sessions.

To learn more about Pilates, check out Brooke Siler’s book entitled The Pilates Body. This is an excellent book and source for learning the essentials to start Pilates without attending classes*. The illustrations, photographs and prompts Ms. Siler incorporates make the book easy to use at the mat. The Pilates exercises provided in her book are for the beginner, intermediate, and advanced participant. Plus, a comprehensive list of certified Pilates instructors (this is important!) is provided at the end of her book.

*It is advisable to consult your physician prior to starting any physical fitness or exercise program.

Winston Salem Fitness Information Source: Sally Smith and Spine Universe