Pilates and APPI
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Pilates was created by Joseph Pilates over 100 years ago.
Being quite a poorly child, Joseph was determined to overcome his ailments. He spent his young life studying various physical training methods such as yoga, meditation and ancient Greek and Roman exercise regimes in order to strengthen and rehabilitate his own body. It is during WW1 that he began refining and teaching his minimal-equipment system of mat exercises that later became "Contrology".
Contrology is 34 strength, mobility and stretching exercises designed to get the inner core muscles, which provide stability, to work. Pilates was created to improve general health - physically and mentally - as Joseph saw that the two were inter-related.
"It is the mind that shapes the body" ~ Joseph Pilates
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The APPI Pilates method was created by Glen and Elisa Withers. They both come from a Physiotherapy background and trained in the classical Pilates method. As Physiotherapists they soon realised that Pilates had an important role to play in the prevention and rehabilitation of wide ranging injuries however, the 34 original Pilates exercises were only suitable for very strong, fit, and flexible people. It was important to them as Physiotherapists to make these movements available to a wide range of abilities, postural types, ages and personal aims. So they modified the classical exercises and created movements which are safer, achievable and more in line with the way our bodies are designed to function.
" The overall aim of the APPI Pilates Method is to develop a sequenced progression of movement re-education from the retraining of the deep, postural 'core' muscles that support the spine throughout posture and movement, through to a fully functioning strength and conditioning program that enhances normal movement patterns and improves overall body alignment. The final result is the cration of a body that is more efficient in daily activities and a strong, robust system of muscles, ligamentand fascia that is less prone to future pains and injuries." APPI Quote
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Pilates explained
Pilates can be an aerobic and non-aerobic form of exercise. It requires concentration and focus, because you move your body through precise ranges of motion. Pilates lengthens and stretches all the major muscle groups in your body in a balanced fashion. It requires concentration in finding a centre point to control your body through movement. Each exercise has a prescribed placement, rhythm and breathing pattern.
In Pilates, your muscles are never worked to exhaustion, so there is no sweating or straining, just intense concentration. The workout consists of a variety of exercise sequences that are performed in low repetitions, usually five to ten times, over a session of 45 to 90 minutes. Mat work and specialised equipment for resistance are used.
The Pilates method is taught to suit each person and exercises are regularly re-evaluated to ensure they are appropriate for that person. Due to the individual attention, this method can suit everybody from elite athletes to people with limited mobility, pregnant women and people with low fitness levels.
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Pilates health benefits
The health benefits of Pilates include:
improved flexibility
increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body)
balanced muscular strength on both sides of your body
enhanced muscular control of your back and limbs
improved stabilisation of your spine
improved posture
rehabilitation or prevention of injuries related to muscle imbalances
improved physical coordination and balance
relaxation of your shoulders, neck and upper back
safe rehabilitation of joint and spinal injuries
prevention of musculoskeletal injuries
increased lung capacity and circulation through deep breathing
improved concentration
increased body awareness
stress management and relaxation.
Pilates suitable for everyone
Pilates caters for everyone, from beginner to advanced. You can perform exercises using your own body weight, or with the help of various pieces of equipment.
A typical Pilates workout includes a number of exercises and stretches. Each exercise is performed with attention to proper breathing techniques and abdominal muscle control. To gain the maximum benefit, you should do Pilates at least two or three times per week. You may notice postural improvements after 10 to 20 sessions.
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Pilates and challenging your body
Pilates is partly inspired by yoga, but is different in one key respect – yoga is made up of a series of static postures, while Pilates is based on putting yourself into unstable postures and challenging your body by moving your limbs.
For instance, imagine you are lying on your back, with bent knees and both feet on the floor. A Pilates exercise may involve straightening one leg so that your toes point to the ceiling, and using the other leg to slowly raise and lower your body. You need tight abdominal and buttock muscles to keep your hips square, and focused attention to stop yourself from tipping over.
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Quality in a Pilates workout
Pilates consists of moving through a slow, sustained series of exercises using abdominal control and proper breathing. The quality of each posture is more important than the number of repetitions or how energetically you can move.
Pilates and general precautions
Although Pilates is a low-impact form of exercise, certain people should seek medical advice before embarking on a new program, including:
people who have recently had surgery
pregnant women
people aged 40 years or more
people with a pre-existing medical condition such as heart disease
people with pre-existing musculoskeletal injuries or disorders
anyone who has not exercised for a long time
people who are very overweight or obese.
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