Pilates –

by Michael Dermansky,

Senior Physiotherapist - MD Health Physiotherapy

Benefits of Pilates –

Pilates is a fantastic general toning and strengthening program, that can be as hard or easy as you like, depending on what you want to achieve from the program.  Pilates works on both your power muscles as well as your stabilizing muscles or “core” muscles. Core stability is commonly known as control of your deep stomach muscles however, it is more than that.  Core stabilizers are the muscles that control all the major joints of your body such as your shoulders, hip, pelvis, knee, neck, etc. By addressing and strengthening your core stabilizing muscles in all your major joints, you are looking at better control of all your movements as well as preventing back, neck, shoulder, knee and ankle injuries.  The result is not limited to improvement in muscle tone and an improved body shape, but it allows you to do everything you want to do with your life better and easier, from going for a walk with the dog, playing with your kids and grand kids, to improving your kicking length in football or your golfing prowess.

The real beauty of Pilates is that, because it involves learning new movements, challenging the brain and acquiring better skills in using all your muscles more efficiently, when you stop and have a break for 3 or even 6 months, it doesn’t take long to get back into it, just like riding a bike.

What are the Classes like–

Pilates classes will vary depending on where you do them, and can be personalized 1 on 1 sessions to group classes.  Pilates can be run by Pilates trained professionals, Physiotherapists and exercise physiologists. For beginners or those of you who have not done Pilates before, the recommendation is always personalized  1 on 1 or 2 on 1 sessions.  For those with injuries a personalized Pilates program is most ideal and avoid classes that are too big, as it is difficult to specifically tailor a program in a group setting.  This is so that you can learn the principles and techniques properly as well as address injuries you may have.  Group classes are ideal for more advanced participates, who have learned good technique and have minimal or no injuries at all. 

How does it work–

Pilates work in two main ways.  Firstly, Pilates is mainly resistance based training, therefore your muscles have to work against a load and have a reason to grow and change.  However, the exercises are more endurance based strengthening exercises, therefore your muscles will become more toned and lean, not bulky, which requires a different type of weight training.  Secondly, all exercises require concentration, precision and balance, therefore you get better control and skill over your movement and muscles, not just better strength. Pilates is also a ‘mind over body’ workout. It is a coordinated effort between your mind telling your body what to do and how to do it correctly.

Will I lose weight-

The answer to this question is yes and no.  Pilates will help you improve your body shape and improve your lean muscle mass, bringing down your body fat percentage.  You will find that you stand taller, your body shape improves and your clothes will fit better or you will go down a size.  Pilates will also prepare your body for normal day to day activities as well as sports which will in turn, allow you to lose weight. So, to lose weight on the scales, you need to combine Pilates with some kind of cardiovascular exercises such as regular walking so that you burn as much energy as you are eating.  The American College of Sports Medicine continue to recommend 2-3 sessions of resistance based exercise, for which Pilates is perfect combined with cardio-vascular exercises for optimal health.