HY 1/08: Get Strong With Pilates | Lehigh Valley Hospital

You’ll look, feel and move better

When Joseph Pilates was sent to an internment camp during World War I, he began developing exercises to keep himself and other detainees physically fit. Because many of them were ill or injured and he had little equipment to work with, he focused on exercises that integrated mind, body and spirit and emphasized quality over quantity. Little did he dream his “Pilates method” would become a huge hit—but that’s what it is today, thanks to its universal appeal and efficiency.

“Anyone can do Pilates with the right modifications; your fitness level doesn’t matter,” says fitness specialist Jean Mercade of the Healthy You Fitness Center. “It’s great for building strength, flexibility, balance and coordination. Athletes, dancers and younger people like it because it makes them stronger and more agile, helps prevent injuries and improves posture. Older people get those same benefits in a non-impact exercise that’s easy on the joints.”

Customizing is key to a successful Pilates workout. Beginners or people with lower back or neck problems should start with modified moves and progress only as they become stronger. Even within a group class, everyone works at his own pace.

“It’s important to build up to full moves,” Mercade says. “You may think you’re fit, but these exercises use smaller stabilizer muscles that may not be as strong as major muscle groups. If you’re not properly instructed or don’t follow the progression, it could lead to injury.” The exercises focus on strengthening your core, the muscles deep in your abdomen, as well as those in the lower spine, hips, pelvis and buttocks. This is called the “powerhouse,” and Pilates considers it the root of every movement. As you strengthen your core, the rest of your body is freer to move fully and gracefully, without tension.

Exercises involve concentration, control, precision and fluidity, as well as focused breathing. “The movement is smooth, flowing and rhythmic in nature,” Mercade says. “As you get stronger, you can add more challenge.”

Doing Pilates once or twice a week will build strength-training into your workout, and you’ll find yourself standing straighter and taller, she says: “You can even slow down the age-related loss of muscle mass and bone.”

Want to Know More about core strengthening or about the locations of Lehigh Valley Hospital Pilates classes? Call 610-402-CARE.

Want to Know More about core strengthening or about the locations of Lehigh Valley Hospital Pilates classes? Call 610-402-CARE. Click here for complete class listings

Published from Healthy You Magazine, January-February 2008