72A - Fit and Well Column for May 23rd, 2004

72A - TITLE: "PILATES – Myth or Magic?"

Dear David and Trish,

I have been working out in a gym for over five years now. To be honest, I’m getting a bit bored with my routine. And, I think that I am not making nearly as much progress as I did in the beginning.

A friend recommended taking "Pilates" in a group class. I really don’t know very much about this type of exercise. Is it dangerous, effective, and worthwhile? Any information or advice would be greatly appreciated.

Sincerely,

Peter in Pirate’s Cove

Dear Peter,

The other, of course, is the question about Pilates. Let’s get some history, evaluation, and some recommendations…

"Pilates" is a form of exercise that was originally developed by Joseph Pilates. The history of its development is quite interesting.

Joseph was a performer and a boxer living in England and, at the outbreak of WW I, was placed under forced internment along with other German nationals in Lancaster, England. Out of concern for his fellows, and probably to make the time go by easier, he taught fellow camp members the concepts and exercises that he developed over 20 years of self-study and apprenticeship in yoga, Zen, and ancient Greek and Roman physical regimens. It was at this time that he began devising the system of original exercises known today as "matwork", or exercises done on the floor (probably because they had no equipment!). He called this regimen "Contrology." Conceptually, not very different from the approach that Trish and I take in our own training.

The original "Pilates" machines were constructed by Joseph whilst he was in the same internment camp in England. Necessity being the mother of invention, he began devising equipment to rehabilitate his "patients," taking springs from the beds and rigging them to create spring resistance and "movement" for the bedridden (I bet you thought those springs looked familiar!). Simple, but quite effective (just like most exercise genres). We still haven’t figured out how the patients felt sleeping on beds without springs, but that’s another matter!

In 1926, he moved to America and opened the first studio in New York with his wife, Clara. He created various pieces of equipment, most famously the Reformer (which is the machine that you will likely see being used in most professional Pilates studios). Pilates attracted many famous dancers and performers who needed the muscle balance while maintaining flexibility. The clientele included George Balanchine, Martha Graham, Jacques D’Amboise, and Jerome Robbins.

Though not made from those old bedsprings (we hope!), Pilates equipment today is not much different than that of yesteryear. Spring tension, straps to hold feet or hands, supports for back, neck and shoulder are as important now as it was then. What the equipment does is define range and angle of movement, in order to effectively engage muscles that tend to be weak (core area). Because the equipment challenges and supports the body as it learns to move more efficiently, the risk is relatively low, and the benefits are high. That’s what makes it valuable!

Unlike other exercise styles or programs, the emphasis is not mainly on specific pre-determined multiple repetitions or duration. The goal in Pilates is to create a balanced body that is agile and structurally sound, very similar to many types of physically centered Yoga. Like Martial Arts, you learn to work with the body, not against it, and thusly achieve more from less effort. Sounds like a classic American approach.

Many athletes train in Pilates to improve performance and rehabilitate from injury. Actors and models use it to attain longer and leaner bodies. The mind as well as the body often benefits, and people often remark that the feel stronger from the inside out.

Bruce Emge, a good friend of Trish and I, who teaches Pilates mat classes at three local gyms
(Bowie Sport Fit and Gold's in Annapolis and Glen Burnie) adds the following:

"I think it wonderful blend of mind and muscle focus. I really enjoy helping my students improve their strength and flexibility." Teaching these classes has become a second career for Bruce, and he is very enthusiastic about the results that many of his clients have gotten in a relatively short time.

Pilates technique improves flexibility and strength of the spine and strengthens the abdominal muscles. It is what we call a "complex" and "compound" exercise program. This means that there are multiple joint and limb movements, and more than one muscle group working at a time. This is one of the reasons why form and technique are so important when engaging in this exercise style.

Pilates requires focus and control of the whole body all the time. Key elements include the placement of the breath in the ribs, articulating the spine, and stabilizing the pelvis and shoulders for better balance around complex limb movements. This develops neuromuscular control and calls on the practitioner to be actively thinking about what and how they are exercising. In other words, no CNN or chatting up chicks (or guys) while you’re doing THIS workout!

In a word, NO! Even back in the early 1900’s when Joseph developed this style, there was nothing new… only a re-packaging of what was already working. The roots of this program are definitely Yoga and classic bodybuilding. The fact that it isn’t new doesn’t make it any less effective, or valuable.

Again… absolutely NOT. It is interesting to note that Trish and I developed many movements and positions of exercise BEFORE we were even introduced to Pilates… and there is a great similarity in many of them to our style and program.

There are a number of different "off-shoots" or "improvements" floating around. Recently marketed has been "Winsor Pilates". They used television to promote this program nationally. Of course, being that Trish and I don’t watch TV, we had no clue. But after researching we found that it is designed to tone and sculpt your entire body and help you lose weight, all at the same time. Mari Winsor created this "one-of-a-kind" Pilates program that's guaranteed to Sculpt Your Body Slim in as little as 20 minutes a day. We are somewhat skeptical of many of the claims that they make about this or any other specific exercise program.

Then there is "Zone Pilates", still another "derivative" or "improvement" of Pilates. Zone Pilates seems to divide your body into 3 target areas called zones. You work a different "zone" for just a few minutes every day. Maybe whilst talking on the cell phone and burping Angelica?

It’s amazing how many people have come along attempting to "re-invent" exercise, market it as "new and exciting", and charge $39.99 or more to teach you the secret of creating a great physique without investing a lot of time or effort. NOT!

Like any exercise program or style that is truly effective, Pilates is, in fact, WORK! The first time that I did a mat Pilates class, it was exhausting. And the machine Pilates was also very challenging… and demonstrated to me some areas of inflexibility that I had developed through the years. Quite humbling… but ultimately rewarding!

Many people who train in Pilates will improve their posture, breathing, and alignment. I recommend it as an adjunct or element of many peoples fitness program. If done under the supervision of a trained professional, the risk is low, and the potential rewards in "real world" fitness in high.

So grab a mat, find an instructor or class, and remember say a kind "thank you" to Joseph Pilates and his eclectic and creative program.

END