Joseph Pilates

Early 1900’s

Taught to a select number of students

(referred to as ‘The Elders’)

Various pilates styles have evolved from

different teachings of The Elders

Incorporates ballet movements

Pilates is intended to improve the mental

and physical health… so relax!

Deep breaths

Movements should be slow, controlled

and fluid

Concentrate on posture

Classical: follows Joseph Pilates’ original

layout of exercises

› Mainly only uses the mat for equipment

Contemporary: modifications and break

downs of the original exercises

› Uses other apparati such as foam rollers,

Swiss balls, resistance bands, and more

The Hundreds

The Roll Up

The Roll Over

One Leg Circle

Rolling Like a Ball

Single Leg Stretch

Double Leg Stretch

Spine Stretch

Open Leg Rocker

EXAMPLE ROUTINE:

http://www.youtube.com

/watch?v=iE_-GIeHQf4

Increases basal

metabolic rate

Promotes balance

and body

awareness

Reduces stress

Increases flexibility,

muscle strength, and

muscle endurance

Everyone! › Classes were originally designed for dancers but

there are so many varieties of classes offered now that anyone can participate

Dancers

Athletes of other sports

Children

Elderly

Active individuals

Non-active individuals

Pregnant women

Breathing*- full and controlled inhalation and

exhalation

Centering- all movements begin in the powerhouse

(core) and more outward

Concentration- pilates demands extreme focus

Control- “be in control of your body and not at its mercy”

Fluidity- exercises should flow to build strength and

stamina

Precision- perform one precise movements, not multiple

senseless ones

J. Pilates recommendation:

› perform traditional routine 4 times

per week for 3 months

ACSM guideline says:

› Pilates is considered flexibility,

neuromuscular training, and

resistance training (contemporary style)

› 2 times per week

Study performed using non-active participants

to endure an 8 week mat pilates regimen.

After the program results showed:

› significant increases in cardio-respiratory fitness,

flexibility, muscular strength, and muscular

endurance

› significant decreases in body fat and stress levels

Compared kcal usage results of pilates to the

usage while walking on a treadmill

› Results showed pilates’ energy expenditure is slightly

greater than that of walking speed on a treadmill

of 4 to 4.5 miles per hour.

› Therefore pilates is Moderate Intensity Exercise