Pilates For Triathlon

Pilates Style Magazine

“everything a beginner could ask for…. combines the best of yoga and Pilates… never get bored and steadily progress.”

YOUR NEEDS CHANGE EVERY DAY, SO SHOULD YOUR DVD! This DVD is for anyone who considers themselves inflexible. Joseph Pilate developed his method not for people who were already flexible, but rather to help inflexible and/or injured people become more flexible, strong and healthy. Pilates Complete for Inflexible People™ (more…)

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Bring your Pilates routine out of the expensive studio and into your living room with the Pilates Power Gym reformer. Outfitted with a sturdy carbon-steel frame that can hold up to 300 pounds, the Power Gym will help firm, tone, sculpt, and define your calves, thighs, hips, abs, shoulders, arms, and back. In short, there’s no better way to create fabulous Pilates arms, long and lean Pilates legs, and a perfect Pilates behind. Specifically designed to eliminate the Pil (more…)

In Hit The Spot Pilates, the new Denise Austin Pilates DVD, consumers have the benefit of a customizable Pilates workout that targets specific areas such as hips, thighs, buttocks, abs and waistline –all with a Pilates twist! This DVD includes two segments –Abs and Waist Line and Lower Body: Hips, Thighs and Buttocks. The Abs and Waist Line consist of three 10-minute workouts, each more difficult than the other. All three segments concentrates on the techniques that will help (more…)

Review

“While other Pilates books cover limited apparatus, this is the first truly complete guide to Pilates technique, exercises and equipment. A thorough, well-written, and useable guide to proper Pilates practice.”Kirkus Reports – Health & Fitness

Strengthen, lengthen, and sculpt your muscles with the full range of Pilates exercises. In Pilates, world-renowned Pilates expert Rael Isacowitz shows you the same repertoire that he has used to train 10 Olympia (more…)

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“Remember what Joseph Pilates said,” instructor Ana Caban says. “‘You will feel better in 10 sessions, look better in 20 sessions, and have a completely new body in 30 sessions.’” Pilates has become very popular and for good reason. By working the core muscles (the abdominal and back muscles in the center of your body) you improve strength and posture and develop a lean, long line. Certified Pilates instructor Ana Caban is a splendid teacher. First she demonstrates (more…)

Pilates is a comprehensive workout from head-to-toe.  However, it has often been misidentified as a woman’s exercise.  It may surprise you that Pilates was created for men originally. Pilates was first developed by a German born boxer and gymnast named Joseph Pilates.  He first named his method of exercise Contrology since he believed that his method of exercising used one’s mind to control the muscles of the body.  The main focus of this program is on the core postural muscles.  They not only help to keep the body balanced, but they also help to provide support for the spine.  A person has to be aware of breath and the alignment of the spine as he or she works through the Pilates exercises.  An emphasis is also put on strengthening the deep torso muscles.  This is important to help in alleviating and preventing back pain. Joseph Pilates first formed his method of exercising during World War I in an effort to improve the rehabilitation program that was expected to be needed by many of the returning veterans.  Pilates believed that mental and physical health are essential to one another.  His precise movements emphasized form as well as control to help the injured soldiers regain their health by strengthening, stretching, and stabilizing key muscles.  “The Pilates Principles” were created by Joseph Pilates to help condition the whole body, which includes proper alignment, precision, centering, breathing, concentration, flowing movement, and control. Many famous male professional athletes such as Jason Kidd, Tiger Woods, Ruben Brown, and Curt Schilling have all added Pilates to their training programs.  They want to  enhance their coordination, strength, and flexibility by developing these core muscles areas. Most men who frequently exercise are strong, yet their muscles remain incredibly tense.  Due to this reason, they more than likely find it hard to do a strength and reach test.  This is due to the fact that the male hamstrings tend to be inflexible and tight.  The answer is Pilates; it sculpts the body from the outside thus making tight areas more agile.  These exercises also improve and make many functional activities much easier on your joints and muscles. Pilates trains seven major physical performance factors.  These include posture, stability, coordination, functional strength, balance, flexibility, and endurance.  Although strength training is of the utmost importance, it is just as important to stretch the muscles in order to build longer muscles that are more agile. For men who are over the age of 50, prostate cancer is a very common disease.  It is believed that the deterioration of the pelvic floor muscles is a major factor in acquiring this disease.  By practicing Pilates, the muscles are effectively strengthened.  As a result, the risk of getting prostate cancer is lessened.  Pilates will also enhance sexual function.  Therefore, sexual dysfunction may be decreased when the male practices Pilates. Pilates does not contain a lot of repetitious exercises that bore you to tears! You only have to repeat a few postures properly before you go on to the next movement.  If you want to turn Pilates into a resistance-training workout, then Pilates classes for men may concentrate on building muscle tissues and preventing injuries.  To do this, more resistance props may be added to the Pilates program.  Pilates for the male sector of the population focuses on a well-balanced aesthetic.   This is where Pilates for women differs.  Females desire a lean, sculpted body.  Any man can practice Pilates with the intention of gaining explosive strength, widening their range of motion as well as flexibility and building stamina and boost energy levels. So, men, do not think you are wimps by practicing Pilates.  You may find out that it will do you a mountain of good! There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist. Please visit my blog at www.stretchorpilatesforbackpain.com

What is the secret of Pilates?  Unlike other exercises, it avoids too much repetition.  Pilates exercises use fewer but more precise movements.  These movements require a controlled body as well as form.  Pilates exercises are able to reduce stress on the heart unlike just regular exercises.  Pilates has been given te green light  fpr the “older set” as well as for inbound patients. Did you realize that Pilates has about 500 exercises?  Most of them are performed using a mat.  This involves a series of callisthenic movements and are done while lying downl What exactly is Zone Pilates and how does it differ from regular Pilates?  Regular Pilates does not make use of any sort of equipment while Zone Pilates makes use of a sculptor as well as a foot mat.  Pilates makes use of the mind to control the body.  Zone Pilates concentrate on different zones. The wonderful thing about zone Pilates is that you will not have to do hundreds of reps at one time. It is the surest and best way to whip the body into show-off shape in the quickest way possible.  Zone Pilates is very easy!  It places an emphasis on the core or “Power House” muscles to firm and shape your body. As you learn the secret of Zone Pilates, the mystery is taken out of the whole workout program.  When you use perfect positioning coupled with added resistance, it will guide you to faster and better results.  We must first explain that the Power House muscles include the abs, buns, thighs and lower back.  As you work from the Core’s deepest level, it will give you the results that have made Pilates ever so popular.   With Zone Pilates, you are actually targeting thecore muscles and therefore will attain more effective results that you have ever seen! Exactly how does Zone Pilates work? The thing that guides your body is the Zone Pilates Sculptor.  It adds resistance to your muscles in order to accelerate your results.  It also provides consistent resistance training.  Multiple muscles are engaged at one time thus improving your workout efficiency. You will find the following equipment in just about every Zone Pilates system: • Sculptor• Meal plan• Foot guide mat• All in one DVD The real secret behind the Zone Pilates Sculptor is that it not only guides your body but at the same time is an aid to adding muscle-toning resistance in order that your results can be accelerated.  It also provides consistent resistance training. Zone Pilates also comes with a Foot Guide Mat.  It will make sure that your body is always in perfect alignment with the Pilates position.  It takes all of the guesswork out of exactly what position your body should be in. 1. Shoulder Bridge Prep Lie flat on your back in the neutral spine position and have your knees bent with your feet flat on the floor.  Your arms should be down by your sides in a relaxed position. Inhale.  Press down through the feet in order to lengthen your spine as you press your hips up.  Now you will be in a bridge position on your shoulders.  You hips, knees and shoulders should all be in one line.  Your hamstrings and abdominal muscles should be well engaged. Pause when you get to the top of the bridge and practice lifting one leg off the exercise mat.  Then do the same with the other leg.  If you can do this with ease, then you are ready to proceed to step 2. • This may be as far as a lot of you will want to go with this exercise until you build your abdominal and leg strength. 2. Extend One Leg Inhale.  Fold one of your knees in toward your chest.  Now extend that leg up towards the ceiling.  Except for the leg, the rest of your body should remain still.  Your shoulders and neck should be relaxed.  You are doing the work with you abdominal muscles and hamstrings. 3. Lower One Leg Exhale.  Lower your leg.   Your knees should be side by side again.  As you are lowering your leg, try lengthening it as much as possible.  The extended leg, the knee of the supporting leg and your tailbone are all reaching for the wall that is in front of you.  At the same time, your head is reaching away in an opposing stretch. If you are feeling strong and you have a stable position, then you can proceed to the next step. • If you are feeling a bit shaky at this point, then this would be a good time to fold the working leg down to the floor.  Rest and repeat this step over 4. Flex Kick Up Inhale.  As you flex your foot, kick your leg up toward the ceiling once more.  Make sure that your hips are even.  The hip of your working leg should not be trying to lift up as you kick. Exhale.  Keeping your foot slightly pointed, fold the working knee back to the chest as you return your foot to the floor. Roll down through the spine and return to the starting position. This exercise should be repeated two to three times for each side. 5. Shoulder Bridge Notes The Shoulder Bridge exercise should be controlled and flowing.  There should also be easy coordination of breathing and movement.  This is a great time to review the Pilates principles.  You should use these principles to support an advanced exercise program. Here is one more exercise to try you hand at: Hip Lift Hamstring Curl Lie flat on your back and have your ankles resting on the exercise ball.  You legs should be straight and together and your feet should be flexed.  Inhale.  As you exhale, lift your lower back and bottom off the mat until the body is in a straight line. Inhale and pull the ball towards your bottom.  As you exhale, push the exercise ball away from you.  Repeat this exercise 10 times. Here’s another tip to make this exercise a bit harder:  Keep the exercise ball steady and do not let it sway.  Use your abdominal strength to control movements.  Squeeze your hamstrings and glutes when you are in a plank position. There are a range of DVD’s on sale at www.pilatesorstretchforbackpain.com which have been recommended by a leading British Osteopath/Physiotherapist. Please visit my blog at www.stretchorpilatesforbackpain.com

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So here’s a portrait of yoga in the 21st Century: this ancient discipline, created thousands of years ago to enhance the meditative experience (the asanas or poses commonly used in hatha yoga were in fact designed to enable meditators to sit quietly, calmly and comfortably for hours on end), is now “a total body blast,” with users urged to “get hard core” and “feel the groove,” all so “your torso will look buff.” At least that’s how Ellen Barrett, the relentlessly sunn (more…)

The Winsor Pilates group was initiated by Mr. Joseph Pilates. Here is the story right from the beginning.
1. The creator of the great Pilates Group of Exercises, Mr. Joseph Pilates from the very tender age was often an ill child.
2. The young boy suffered with ailments such as asthma, rickets & rheumatic fever.
3. At the age of 14, he remedied to all his ailments through engaging in the exercises & body building.
4. He grew up to become a model for the anatomical drawings.
5. He was extremely dedicated to his exercises and the fitness regime.
6. As a result the young boy became a skilled sportsman for activities such as skiing, diving & gymnastics.
7. In 1912, Joseph Pilates worked for the Scotland Yard in the post of a Self Defense Instructor in England.
8. In the World War I, Pilates, being a German national, came to be called as the ‘enemy alien’, just like all other German nationals of that time.
9. During his capture, Joseph invested his time in perfecting the various methods of Pilates’ exercises.
10. He then started teaching these to the fellow interns.
11. He utilized the springs attached to the hospital beds in order to enable the bedridden patients to perform the exercises with resistance.
12. Pilates was first ever person who designed the reconstructive forms of exercise to help the injured patients & those who are unable to move, move freely.
13. His exercising techniques also helped the patients who were confined to the bed or the chair.
14. His crude “exercise machines” became the basis for all the later designs that Joseph Pilates made.
15. In 1918, when an Influenza epidemic hit the mankind in England, none of the trainees became infected to the disease, where as thousands of people died in the massacre. This strengthened the claims of Joseph Pilates regarding his exercise’s efficiency.
16. After this he was soon cleared of the accusations, and was released. Then Joseph returned to Germany and perfected his method further.
17. Rudolf Van Laban, promoted Joseph’s techniques among the dance community and they all adapted his exercises.
18. Further in 1926, Joseph Pilates immigrated to United States. Here he was invited to preach his techniques to the German Army.
19. Here, he met his love of life & then his wife Clara. They together opened a fitness studio in the New York City, along with New York City Ballet.
20. By 1960’s, Pilates was flooded with students who primarily the known dancers of the New York City.
21. One of these students was George Ballanchine, through whom Pilates taught the ballerinas of the New York City Ballet.
22. His method was now gaining popularity, not only in New York city, but also in several other parts of the United States.
23. Carola Trier, & Bob Seed, 2 students of Pilates now opened their own studio where they demonstrated the methods & techniques designed by Pilates.
24. Carola Trier, had actually come to the US to find solace, as she had escaped the Nazi Holding Camp, and met Pilates in 1940. She had a pertinent dance background so she had several techniques already under her belt. She naturally became a contortionist, but stopped when she got injured in 1940. Pilates helped her personally in opening this studio in the year 1950.
25. Bob Seed, was a former Hockey player. He was also Pilates’ avid student. He launched his studio quite near to that of Joseph’s and tried to come in competition by opening the place early every morning. It is said that Pilates threatened Bob Seed, and warned him to leave the town, & indeed he left.
26. Pilates died silent with no last instruction to Clara as to how she had to run his line of work.
27. She did it her own way and continued the Studio, Pilates Studio.
28. Romana Kryzanowska, once a student of Joseph & Clara in the 1940’s, helped Clara and continued the work with her. He became the director of this studio in 1970.
29. In 1970, another person Ron Fletcher, who was Martha Graham dancer, established his studio in the city of Los Angeles. He managed to attract several Hollywood stars. Clara was quite impressed with his work so she willingly gave him the permission to carry on with name of the Pilates. Fletcher also brought in several other improvements in his regiment.
30. In 1967, 2 other students, that are, Kathy Grant & Lolita San Miguel got degrees by the New York State University. These two practitioners were the only two marked in the history of Pilates, who were certified by the Pilates officially.
31. Grant went on to take over Bendel’s Studio in the year 1972.
32. San Miguel finally went to Puerto Rico and taught Pilates at Ballet Concerto de Puerto Rica.
33. Then in the later half of 1980’s, as Fletcher succeeded in the Hollywood, media made a lot of emphasis on the Pilates method. This way it gained popularity among the celebrities and the average Americans.
34. Now over, 5 million Americans utilize the Pilates method.

The origins of Pilates are interesting to read and date back to the early part of the 20th century, 1910 to be precise. The inventor of Pilates, Joseph Pilates, created these sets of exercises to improve the quality of his health. During World War I Joseph Pilates found himself residing in a detention centre in England. Because of his nationality he was regarded as an enemy to the country. Because, even as a child, he never enjoyed particularly good health and was lacking in physical strength. As a way to combat his frailties he began to exercise regularly. During his incarceration in England he was inspired to use the springs found in hospital beds as a way to continue his exercises. He found that the springs provided the exact resistance he needed to use as a way to strengthen his body. It was from these humble beginnings that the Pilates Reformer was created.
The techniques employed in Pilates are designed for anyone of any level of fitness because the groups of exercises are low intensity, and do not demand strenuous cardiovascular movement. For those who lack boundless energy but want to strengthen and tone their body Pilates is the ideal form of exercise and the results will be enjoyed if the Pilates techniques are practised consistently. Pilates requires very little use of equipment, and the accessories that are used, such as the Pilates reformer, are easily transportable and inexpensive.
Before undertaking the rather challenging and intricate floor exercises practised on the Pilates mat, it is advisable to become acquainted with the Pilates reformer. However, never attempt to try either the Pilates reformer, or Pilates mat exercises without taking instruction from a fully qualified Pilates instructor. The benefits of having professional tuition is that your instructor will ensure that you perform exercises that will target certain parts of your body that really need strengthening and will correct you if you are not performing those movements accurately. Your Pilates instructor will also instruct you on how to use any of the Pilates equipment.
The Pilates reformer has an excellent reputation for producing noticeable results. And as the name suggests, the Pilates reformer will certainly change your body for the better.
To perform one of the basic Pilates reformer exercises you will need to be positoned correctly on the ‘carriage’ by your instructor. You should be lying on your back and then you will be required to push your body upwards and downwards. Your instructor will ensure that you are performing the movement accurately and that your body position does not allow you to strain your muscles. There are variations to this exercise depending on which machine you have chosen to use.
The use of the Pilates reformer is actually far more effective than any of the resistance exercises you may already be practising. As Pilates is aimed at strengthening the muscles of the abdominals, lower back and pelvis amongst other muscle groups, your instructor will demonstrate how to keep your spine and pelvis in a neutral position, and you will be able to feel the impact of the exercises in this core region. Ideally, areas such as the back of the legs and the hips should take the strain of the exercise and not the knees, so you will be required to relax your quads and knees to prevent injury.
The above are just the rudiments required when practising with the Pilates reformer. As you progress and become more confident, flexible and stronger you will be able to participate in more intense and challenging movements. Your instructor will assess your ability and will remove the supportive foot bar. The basic idea is to eventually remove all forms of supportive equipment and as your core muscles strengthen your body will be total control of the movements that you are performing. In this way you will only need your Pilates accessories and the Pilates reformer.
If you exercise with the Pilates reformer regularly and accurately you will experience a stronger, leaner, more toned body in a relatively short time and you will be inspired by the results to push your limitations a little each time.