Why you can start Pilates
“Every moment of our life can be the beginning of great things”. ~ Joseph Pilates
In the spirit of going back to school, I’m dedicating this month’s blog to starting Pilates. I’m debunking reasons I’ve heard why someone won’t start Pilates, and I’m here to say you’re ready to start Pilates more than you think.
I’m not flexible, or I’m too stiff.
Perfect; you do not have to be flexible to start Pilates! In fact, you can gain more flexibility the more you practice Pilates. Pilates exercises are designed to condition the whole body at the same time, so we’re building strength, flexibility, stability, mobility, all at the same time, from one exercise to the next. It’s an efficient workout.
I’m too old, or it’s too late for me.
The only time you are too old is if you have passed on from this life. If you are reading this right now, you are not too old to start Pilates. Joseph Pilates has a quote about a person’s spine – “You are only as young as your spine is flexible. If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.”
Pilates meets your body where it is today, and focuses on movement patterns, joint functions, and muscle imbalances to improve your body mechanics. This is why Pilates can correct alignment problems in your spine, shoulders, and neck by strengthening core muscles which can lead to a stronger lower back, and heightened body awareness.
I haven’t moved in years, or I’m not a good mover (lack of coordination).
What matters is that you start moving now. Coordination is another benefit you get from practicing Pilates. Your body is designed to move. Getting daily movement incorporated into your lifestyle is essential, especially with a more sedentary lifestyle that most of us lead these days. Want an easy way to remember? Motion is Lotion.
I’m not strong enough, or I’m not an athlete.
Pilates is a form of strength training that will increase functional strength that can help you with your everyday activities, and help you perform them better. Every Pilates class builds your cardiovascular, muscular, and power endurance. This is why the more advanced exercises come towards the end of class when you’re warmed up, and they build on the foundational exercises that we’ve spent time working on during class.
I can’t follow along in a group class.
No worries; private or semi-private sessions are available at a Pilates studio. Your session will be personalized to your needs and goals, and where your body is at that day, and how you’re feeling. Though a private session may start the same, invariably, there will be some different exercises introduced either to support or challenge you.
What if I can’t do an exercise?
An alternate exercise will be given that serves the same purpose. Or a training tool/prop will be used for support. Or the plane of movement will be changed relative to gravity so the exercise is accessible. Working with me at my home studio, this is where I get curious, and we get to have some fun together. We can easily go to another apparatus in my home studio to teach your body internal connections it needs. I lovingly refer to this as “giving you glue”. We all could use more glue.
I don’t want anyone watching me.
No problem. If you’re signed up for an online group mat class with me, I put myself on Spotlight so I’m taking up the entire screen, and no one can see you, except for me. If you’re working with me out of my home studio, I’m the only one watching you, and I’m looking at your body through the lens of muscles and bones.
I don’t have good balance, or my balance is getting worse.
Well, well, well, then you definitely need Pilates in your life. By strengthening your core muscles, you will find it easier to find your balance, and maintain it. As your balance and coordination improves, so does your proprioception (spatial awareness). Your movements themselves become more balanced, effective, and efficient leading to a reduced risk of falls, injuries, or accidents.
Ever heard of the phrase “use it, or lose it”? This is so true when we’re talking about muscles. Muscles develop when they’re under stress through strength training/resistance training, and of course, proper nutrition.
I don’t want to get too muscular or bulky.
You will not bulk up with a Pilates regimen. Pilates is about using your body weight. Also, when working with apparatuses, and depending on the apparatus, you will be working with springs. Not to get too nerdy with you, but the basics of a spring is that it can open/get longer and it can close/get shorter at rest. The springs used for Pilates apparatuses are “tension/extension springs”. When this spring is stretched open without a POP through your joints, there is an opposing force produced proportional to the change in length. To close the spring, your body must absorb that force just produced that opened the spring, and learn to control the close of the spring to return it to rest without a BANG.
This is why Pilates is such an effective and efficient form of strength training. You are forced to consistently work all 3 different contraction movements: isometric, concentric, and eccentric every time you work with springs with the focus on eccentric contraction movements. Eccentric movement is lengthening the muscle under load, so in terms of springs, this is the focus on closing the spring to return it to rest. Want to know how eccentric movements help you? Here’s a list:
- Strength
- Flexibility
- Joint health
- Decreased risk of injury
- Stamina
- Agility
- Strength and speed
- Delayed onset muscle soreness decreases over time
Now, let’s cover concentric movement. Concentric movement is shortening the muscle while working against resistance, so in terms of springs, this is the focus on opening or stretching the spring. Want to know how concentric movements help you? Basically, it targets muscles to perform action. How does it do that? By building muscle mass that leads to muscle strength gains, which results in power, acceleration, and greater force production.
Lastly, there is isometric movement. Think of this as “the hold” of a body position so there is no change in the angle of your joints. The muscles do not shorten or lengthen. Strength is improved in one area, usually your core muscles as you work to remain very still against gravity or an outside force. A great example of this is holding a plank, forearm plank, or a wall sit.
You can see how understanding these 3 different contraction movements can unlock a lot of strength gains for the body. Your body needs all 3 to build itself holistically, and this is why Pilates is a whole body exercise system.
Is it any wonder why Pilates is the athlete’s choice of a conditioning workout in addition to their other prescribed workouts and training regimen?
I have chronic injuries, or aches and pains. I have low back pain.
As much as Pilates can be specialized for athletic training, it can also be used for rehabilitation and physical therapy. It can also be used to pick up where your physical therapy left off. The common denominator is rebuilding core strength, and whether you’re at one end of the spectrum with aches, pains, injuries, or the other end of the spectrum as an athlete or a weekend warrior, or somewhere in-between as a “regular” human being or an “active ager”, Pilates has something for everyone. Bonus: you’ll never be bored. If you are bored, let’s talk. Let’s find joy and fun while doing the work.
What other reasons do you have for not starting Pilates? It might just be the thing your body needs to experience more ease in life.