Pilates is the fastest growing fitness trend in the U.S. today. For those 5 million enthusiasts who practice Pilates, it is no secret that the method created more than 80 years ago offers extraordinary benefits.

WHAT ARE THE BENEFITS?
*flatter, toner, stronger abs
*longer, leaner muscles
*improved posture
*prevented injuries
*increased circulation & tension relief
*enhanced body awareness
*balanced strength & flexibility
*heightened concentration
*enhanced athletic performance
*boosted self-esteem!

WHO IS PILATES?
Joseph Pilates was born in 1880 in Germany. He was a sickly child determined to overcome his afflictions. He studied yoga and zen meditation, and by the age of 14 he had gained enough strength to become an accomplished skier, gymnast, and boxer.

While interned during World War I, he taught fellow prisoners and the wounded series of exercises combining physical fitness with breath control and mental acuity to increase their strength and flexibility.

In 1920 he and his wife immigrated to the United States where he established the original Pilates Studio in New York City. He designed more than 500 mind-body movements or exercises to develop strong, flexible muscles without adding bulk. There was an emphasis on breathing and torso strength which ensured improved posture and reduced stress and risk of injury. This interested many followers such as dancers, gymnasts, athletes, and health care professionals.

Joseph Pilates died in 1967 at the age of 87 still believing "we are only as old as our spines" and "physical fitness is the first requisite of happiness".

WHAT IS PILATES TODAY?
Pilates is a series of neuromuscular resistance exercises designed to help individuals develop a balanced musculoskeletal system---strong, flexible muscles for better posture---for optimal performance and well-being. It emphasized concentration and control focusing on fewer repetitions performed with greater precision.

With modern knowledge, many current conditioning methods have preserved the essence of Pilates' work while enhancing the principles of patterned breathing, pelvis and shoulder stabilization, and restoration of the natural curves of the spine.

WHAT DOES ALL THAT MEAN?
Our spines are made up of 5 main parts:
7 cervical (neck) vertebrae
12 thoracic (ribcage) vertebrae
5 lumbar (low back) vertebrae
2 sacral (hip) vertebrae
1 coccyx (tailbone)

All vertebrae working together act like a slinky. They can bend forward (flexion), backward (extension), sideways (lateral flexion), and twist (rotation)………..and a mixture of all angles!

If there is an imbalance of any part of the musculature surrounding the entire spine (trunk/core), something will be misaligned similar to the affects of a misalignment on a car……..which leads to a weakening or wearing out.

Therefore, Pilates exercises focus mainly on the "powerhouse" muscles of the midsection of the body first in order to strengthen toward the extremities. Exercises are done lying supine (up), prone (down), laterally (side), sitting, and kneeling.

SO WHO SHOULD DO PILATES?
Pilates methods is perfect for all populations who have permission from a doctor to exercise. It is a perfect supplement to an already well balanced exercise & diet program.

Cardiovascular training (jogging, swimming, biking…..) focuses mainly on strengthening the heart and lung muscles for circulation and respiration. It also aids in fat loss.

Strength Training (machines, dumbbells….) focuses mainly on strengthening and increasing size of the larger muscles of the body…..chest, back, legs, arms….while shortening the belly of the muscles which can add bulk to the frame. It also aids in long term fat loss by raising the metabolism over time.

Pilates, Yoga, Flexibility Training can all be interrelated during a workout to help increase range of motion around the joints and relieve waste by-products such as lactic acid which cause muscle soreness and tightness. Pilates and Yoga both are known for raising metabolism (core temperature) starting from the inside out and focusing on the tiny muscles that are unseen.

WHERE CAN I FIND PILATES?
Pilates classes can be found in many health clubs now. There is usually a charge due to the large investment of instructor training. Plan on an average of $10 per class. Be sure to ask about the instructor's qualifications. There are approximately 5 main accredited national certifications in the U.S. currently: STOTT, Physical Mind Institute, Balanced Body, Polestar Education, On Center. Be sure to check the internet for additional information.

Pilates exercises can also be done with one-on-one training on specialized equipment such as a reformer, Cadillac trapeze, chair, or barrel. These are more involved and add resistance. Private sessions can be $30-$100 per session.

About The Author
Mindi Boysen is a STOTT-trained Pilates Mat/Reformer instructor residing in the North Phoenix area. She is a Certified Golf Conditioning Specialist and Lifestyle Coach endorsed by Tatum Ranch Golf Club in Cave Creek. She is available for private and group training as well as seminars and nutritional consultations. For more information contact her at (480)203-6228 or www.boysenbodies.com. Email at mindi@boysenbodies.com

Pictures of sample exercises:
1. Rolling like a Ball (balance in flexion)
2. Roll Up/Down (active flexion)
3. Bicycle (rotation)
4. Scissors (stability with hamstring stretch)
5. Swan Dive (extension)

Questions or problems regarding this web site should be directed to mindi@boysenbodies.com