Learn more about this physical activity that has gained more and more fans. Check out a list of benefits that pilates offers and see how to practice.
Created at the beginning of the 20th century by Joseph Hubertus Pilates, the set of exercises with the same name is practiced, above all, by those who are looking to increase their body awareness.
Its benefits and advantages are many, among which contributions to better balance and body control and to the strengthening of all musculature, especially those responsible for supporting the spine and – yes! – the internal organs.
Those who do pilates need to focus even on breathing, which brings several other positive impacts in the physical and also mental scope. Understand all the details in the following content.
What is pilates?
The practice combines exercises done without any equipment with exclusive devices and equipment, capable of strengthening muscles and increasing flexibility. In addition, it is also performed as therapy, in cases of rehabilitation and by those who seek to improve posture and/or increase balance and body control.
What is pilates for?
The activity serves to improve the quality of life and well-being and can contribute to the recovery of injuries or surgeries, in addition to being beneficial for the health of pregnant women and helping with ease, especially for older people.
There are 6 principles of pilates:
- Strengthening the musculature that supports the spine and internal organs.
- Use of concentration during all exercises, strengthening the mind.
- Influence under bodily control.
- Balance and fluidity.
- Precision of movements, without excess or exaggeration.
- Breath work and maximum attention to it.
All these pillars are worked together, both in the modality called “solo”, which is performed only with body weight and some accessories, and in the one that uses specific equipment (in devices).
Who can do pilates and who is it indicated for?
The method can be practiced by young people and adults, professional or amateur athletes and even by the elderly and pregnant women, as long as they are supervised by a specialist and with adequate guidance to the needs of each one.
The practice is indicated for anyone from the age of 8, including:
- seniors who want to prevent or alleviate complications arising from age;
- athletes who want to improve their performance;
- sedentary people who want to improve their health and have a better quality of life;
- amateur athletes in search of evolution;
- pregnant women; and
- people facing diseases related to bones and muscles, as part of the treatment.
Those who are still unfamiliar with the activity and are interested in starting it should consult a trusted specialist to ask for guidance.
the benefits of pilates
The list of benefits of pilates is quite long. All these benefits have a greater or lesser influence on a practitioner’s daily life, according to the way that person lives and their needs.
Among the main benefits of pilates are:
- better posture and body stretching;
- more strength and muscle tone;
- mental and physical endurance;
- more mobility and flexibility;
- evolution of walking, running and correct posture for running ;
- relief in tensions;
- better use of breath and improved cardiorespiratory capacity;
- improved blood circulation;
- increased concentration;
- elevation of self-esteem;
- reduced pressure and risks of stroke, heart attack and even chronic kidney disease;
- improved balance, including to prevent falls and fractures;
- injury prevention and recovery;
- elimination of toxins from the body;
- acceleration of metabolism ; and
- weight control.
Is it possible to define the body with pilates?
Yes! For sure. Pilates not only defines the body, but can also help you lose weight, even if you don’t have that goal as the main one. Those who practice this activity will certainly have a more defined body over time, as the method tones the muscles.
After all, what do you do in a pilates class?
The principles are the same for any method, but some points differ between floor pilates and apparatus pilates.
In practice with apparatus, sequences of exercises are performed for the spine and all other parts of the body. Strength, breathing, and balance sets can be done on spring equipment. All sequences are defined by the professional accompanying the practitioner, according to their possibilities. As you practice, the exercises become more intense.
The ground exercises will depend on how much of the body weight each student can support. They center on the breath, abdomen and spine. Generally, your sets are made up of fewer reps, but each exercise lasts longer.
Those who decide to practice this activity should consult the certifications and qualifications of the professional available to teach the class. Thus, it is possible to find out which method the work of this specialist is aimed at and how he will define the most suitable exercises, the duration of each one, sequences and intensity.
Currently, there are also other modalities of pilates, for example:
- pilates combined with aerobic exercises and no rest break;
- inside the pool, like aquatic physiotherapy;
- in fabrics and in a playful way;
- specific for high performance athletes.
Each and every method must always be accompanied by a certified and qualified teacher.