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Other benefits may include improved skin, less stress and clearer thinking through increased oxygen intake.
Pilates helps you to build strength and flexibility, but to increase stamina it should be combined with a cardiovascular
program such as aerobics
plus maybe
Yoga.
If you are in reasonably good health, Pilates is suitable for you.
If there is a qualified
Pilates teacher near you, you may want to take classes. However, you can design a
Pilates program in your own home and practice at your own convenience. Some things to keep in mind if
you choose to do this are: Have a comfortable spot for floor exercises, wear comfortable, non- constricting clothing, drink plenty of water, warm-up before and cool-down after you finish.
While learning the different Pilates exercises, don't forget the importance of rhythmic breathing. When you inhale you are not only taking oxygen into your lungs, the act also circulates blood around the body.
 When you exhale, you expel stale air and gasses such as carbon dioxide from your lungs. If you hold your breath during physical effort, carbon dioxide will accumulate in your body and weaken your muscles. Holding your breath can increase blood pressure, make you tense and waste energy. Also, good posture is an important part of doing the exercises correctly.
If you suspect that your posture is poor, you may want to consult a qualified Pilates instructor to help correct it. A useful tip to help check your own posture is to have someone take two photographs, one in a standing and one in a sitting position (side views). Some things to look for: rounded shoulders, a protruding stomach, your head or chin jutting forward. Before you begin each set of exercises, be sure to begin with the right posture.
There are websites and books available to teach you the various exercises. Proceed
at your own pace. Taking the time to do them correctly is vital. Learn the art of visualization. It is a fact that visualizing something can help it to come true. So put a picture in your mind of how you want to look or feel and it will help to keep you motivated to get the results you want.
J Kane is an author and webmaster for
Learn Yoga
Pilates
Improves Your Fitness
Level
More and more people have
wondered whether Pilates is
a form of exercise that can
improve their muscle fitness
and increase their strength.
Experts believe that Pilates
can indeed reduce a person's
stress levels while
increasing his or her mental
awareness and body's
flexibility. But, when
people are asked if Pilates
is a suitable form of
exercise to increase fitness
levels, responses vary
greatly. Some
think that probably is not
the best type of exercise to
do the job. But, those who
have tried it assert that
Pilates can definitely make
your body feel stronger.
If you would like to really
put your daily fitness
routine in overdrive and get
better results than you ever
have in the past, you really
should consider adding
Pilates exercises into your
home fitness workouts.
Unlike traditional weight
building exercises, with
Pilates your body is
controlled by your
breathing. Even if this
sounds surprisingly simple,
while you are not going to
produce the bulked up
muscles of some weight
lifters, Pilates will
certainly help you increase
your muscles' strength. In
particular, some Pilates
balance postures require
enormous muscle control in
order to prevent you from
falling over. This muscle
control actually helps you
build and strengthen your
whole body. Aerobic exercise
is great for burning
calories, while strength
training works very well for
strengthening your muscle
groups, but Pilates goes far
beyond either of those forms
of exercise and can benefit
you both physically and
mentally.
In addition to all its other
benefits, Pilates can help
you improve muscle fitness
and make you actually feel
and be stronger. Whether you
choose to use it as your
primary means of strength
training or you want it to
supplement your other
exercises, Pilates can help
your muscles grow fit,
balanced, and strong. In
fact, many poses in Pilates
are done very slowly or you
are required to stay in a
specific posture during
several breaths. In fact,
those who have experienced
it, support that it is much
more challenging to your
muscles to hold a pose or
repeat it slowly than it is
to allow momentum to move
you through an action.
Particularly, by practicing
Pilates you actually realign
your muscles, so they become
more balanced. You truly
work your entire body when
you practice Pilates as you
do not focus on an isolated
muscle or set, but actively
recruit the smaller muscle
groups as well. Finally,
since you are not
 overworking
any specific muscle group,
you are less likely to get
injured.
Concluding, Pilates is a
type of exercise that has
multiple benefits. Using the
Pilates positions and
breathing exercises one can
focus inward rather than on
the outward distractions of
life. Pilates is considered
a fitness program but also a
mental exercise. Uniting
mind and body through
breathing, Pilates is
destined to make people feel
better about themselves and
attain a better state of
health overall.
About the Author
Jonathon Hardcastle writes
articles on many topics
including
Fitness,
Food,
and
Relationships
A
good
workout combines
the
best
Yoga,
Pilates
and
strength
moves
for
your
legs
and
butt--is
one
of
our
new
favorites.
It's
super
effective,
and
simple
to
do.
Think
of
it
as
the
Greatest
Hits
of
firmer,
sleeker,
sexier
moves--all
designed
by
San
Francisco
trainer
Laura
Sachs
to
work
wonders
on
your
legs
by
skirt
season.
What
to
do
Warm
up
Do 1
set
of
12
alternating
lunges
(change
legs
each
time
instead
of
doing
all
reps
with
one
leg
first,
then
switching),
followed
by
10-15
clockwise
and
counterclockwise
standing
hip
circles
(as
if
you
were
using
a
hula
hoop),
keeping
knees
slightly
bent
and
abs
pulled
in.
The
workout
Do 1
set
of
each
exercise
here
in
order
(resting
for
no
more
than
30
seconds
in
between
sets,
if
necessary).
Finish
by
stretching
all
your
lower-body
muscles
if
needed.
How
often
to
do
them
Perform
the
moves
2-3
times
a
week
either
as a
standalone
workout
or
as
part
of
your
regular
routine.
For
even
more
sculpting
punch,
combine
these
with
the
core
exercises
from
Part
I, "Ab
Results
You
Can
See,
ASAP!,"
which
appeared
in
the
February
issue
(or
go
to
FusionForFitness.com).
Workout
basics
What
you're
developing
MUSCULAR
ENDURANCE,
BALANCE
AND
FLEXIBILITY
Who
can
do
it
ANY
FITNESS
LEVEL
Where
you
can
do
it
ANYWHERE
What
you
need
A
YOGA
MAT
(FOR
COMFORT)
AND
A
RESISTANCE
BAND
Time
it
takes
8-10
MINUTES
the
moves
CHAIR
VINYASA
1
Stand
with
feet
hip-width
apart,
arms
at
sides
and
palms
in.
2
Inhale
and
raise
arms
in
front
of
you
to
shoulder
height,
palms
down,
as
you
exhale,
bend
knees
and
sit
back
into
an
invisible
chair,
body
weight
toward
heels
[A].
3
Inhale
and
shift
weight
forward
as
you
raise
heels
off
floor
and
bring
arms
overhead
on
either
side
of
ears,
palms
facing
in
[B].
4
Exhale
and
lower
heels
to
floor,
bring
arms
forward
and
down
to
sides
and
straighten
legs
to
return
to
start
position.
REPEAT
8-10
times
NEED
MORE
OF A
CHALLENGE?
Perform
holding
a 2-
to
4-pound
medicine
ball
with
both
hands.
WORKS
quadriceps,
hamstrings,
buttocks
and
calves
PRESS
AND
STRETCH
1
Holding
an
end
of a
resistance
band
or
tube
in
each
hand,
lie
faceup
with
knees
tucked
to
chest
and
place
center
of
band
around
feet.
2
Extend
legs
up,
feet
flexed,
and
rotate
thighs,
knees
and
toes
out
from
hips;
heels
stay
together
[A].
3
With
elbows
on
floor,
wrists
straight
and
abs
pulled
in,
inhale
and
draw
knees
toward
chest
and
out
to
sides,
keeping
knees
wide
and
heels
together
[B].
4
Without
letting
back
arch,
exhale
and
return
to
starting
position,
extending
legs
out
45
degrees
from
floor,
heels
together.
REPEAT
10-12
times
NEED
MORE
OF A
CHALLENGE?
Wrap
band
around
hands
to
increase
the
tension.
WORKS
upper
hips,
inner
thighs,
buttocks,
quadriceps
and
hamstrings
LUNGE
COMBO
1
Stand
at
the
back
of
mat
with
feet
hip-width
apart,
hands
on
hips.
2
Lunge
forward
with
right
foot
and
lower
until
right
thigh
is
parallel
to
floor,
right
knee
aligned
over
ankle,
left
knee
bent
and
approaching
floor
[A].
3
Shift
weight
to
right
leg
as
you
rise
up
and
lift
your
left
foot
slightly
off
floor.
4
Balancing
on
right
leg,
draw
left
knee
in
front
of
you
to
hip
height
[B].
5
Extend
left
leg
behind
you,
place
foot
on
floor
and
lower
into
lunge
again.
REPEAT
10-12
times,
then
switch
legs
to
complete
set.
NEED
MORE
OF A
CHALLENGE?
Perform
holding
a 5-
to
8-pound
dumbbell
in
each
hand,
next
to
your
shoulders,
palms
facing
in.
WORKS
quadriceps,
hamstrings,
buttocks
and
calves
LOW
BRIDGE
WITH
LEG
RAISE
1
Lie
faceup,
knees
bent,
feet
flat
and
hip-distance
apart,
arms
at
sides,
palms
down.
2
Exhale,
pull
navel
in
and
lift
hips
off
mat,
bringing
shoulders,
hips
and
knees
in
line.
3
Shift
weight
to
left
leg,
keeping
hips
high,
and
lift
right
leg
straight
up,
foot
flexed
[A].
4
Keeping
leg
raised,
lower
hips
a
few
inches
toward
floor
[B],
then
press
up
again.
REPEAT
8-10
times,
then
lower
hips
almost
to
floor
and
switch
legs
to
complete
set.
NEED
MORE
OF A
CHALLENGE?
Place
foot
on a
yoga
block
or
even
a
pillow
instead
of
the
floor.
WORKS
buttocks,
hamstrings
and
core
muscles
the
best
fusion
DVDs
Love
these
moves
and
want
more?
Check
out
these
favorites,
available
at
collagevideo.com.
*
BUDOKON,
BEGINNING
PRACTICE
($15)
Mix
it
up
with
these
two
30-minute
workouts
that
feature
yoga
and
martial-arts
moves.
*
BODY
BAR
MASTER
YOUR
BODY:
PILATES
STRENGTH
($20)
Take
your
Pilates
workout
to
the
next
level
with
this
combo
of
classic
Pilates
moves
and
strength
training,
courtesy
of a
mini
body
bar
(sold
separately).
*
THE
METHOD:
STANDING
PILATES
BLEND
($20)
Standing
up
increases
the
balance
challenge
in
this
blend
of
ballet
and
Pilates.
For
more
information
on
fusion
workouts
from
the
editors
of
Shape,
visit
FusionForFitness.com,
where
you
can
also
sign
up
for
a
free
interactive
diet
and
fitness
program,
Get
Fusion
Fit.
COPYRIGHT Weider
Publications and Gale
Group
The
truth
about
Pilates
Q
My
Pilates
teacher
says
traditional
weight
lifting
makes
your
muscles
shorter
and
tighter,
whereas
Pilates
builds
strength
while
lengthening
muscle.
I am
31
and
take
Pilates
mat
classes
twice
a
week.
Do I
need
to
add
weight
training?
A
Your
instructor
is
mistaken.
"Pilates
doesn't
lengthen
muscles--it
conditions
and
trains
them,"
says
Dawn-Marie
Ickes,
co-owner
of
Core
Conditioning,
two
Pilates
and
physical
therapy
facilities
in
the
Los
Angeles
area,
and
a
board
member
of
the
Pilates
Method
Alliance,
a
Miami-based
nonprofit
organization
dedicated
to
maintaining
standards
among
Pilates
instructors.
Pilates
does
an
excellent
job
of
improving
core
strength
and
postural
awareness,
which
can
make
you
look
longer
and
leaner.
"If
you
stand
taller
and
extend
your
arms
farther,
you
will
have
the
appearance
of
longer
muscles,"
Ickes
says.
Pilates
may
have
gotten
its
long-and-lean
reputation
because
so
many
lithe,
leggy
dancers
gravitate
toward
it.
It
is
also
a
myth
that
strength
training
makes
muscles
shorter
and
tighter.
If
you
perform
your
weight-training
exercises
through
the
full
range
of
motion,
you
actually
can
gain
flexibility,
although
not
nearly
as
much
as
you
can
from
a
Pilates
program,
which
focuses
on
increasing
range
of
motion.
More
significantly,
weight
training
helps
maintain
bone
density--an
important
benefit
that
you
won't
get
from
Pilates,
says
Katie
Santos,
co-owner
of
ABsolute
Center,
a
Pilates
and
yoga
studio
in
Lafayette,
Calif.
Bone
density
naturally
begins
to
decline
in
your
mid-30s,
Santos
says,
"and
the
best
defense
against
osteoporosis
is
resistance
training."
Weight
training
is
also
important
for
maintaining
your
muscle
mass
and
helping
to
discourage
fat
accumulation.
You
can
complete
a
total-body
weight-training
routine
in
just
15-20
minutes
twice
a
week,
which
should
still
leave
you
time
for
your
Pilates
classes.
Q
I've
been
strength
training
for
a
year
and
noticed
that
I
don't
get
sore
anymore
after
a
tough
workout.
Does
this
mean
I'm
not
working
hard
enough
to
keep
improving?
A
Not
necessarily.
"You
can
continue
to
make
progress
even
if
you're
not
sore,"
says
Lori
Incledon,
author
of
Strength
Training
for
Women
(Human
Kinetics,
2005)
and
a
certified
personal
trainer
in
Chandler,
Ariz.
"In
fact,
you
shouldn't
equate
soreness
with
making
gains."
However,
it
is
possible
that
you
aren't
adding
enough
variety
to
your
program.
Mixing
up
routines
is
the
key
to
stimulating
new
muscle
growth
and
preventing
brain
and
muscle
boredom,
Incledon
says.
Often,
these
new
demands
result
in
muscle
soreness
a
day
or
two
later.
That's
fine,
as
long
as
you're
not
sore
too
often
or
for
more
than
one
or
two
days.
To
keep
progressing,
Incledon
recommends
varying
your
routine
every
four
to
six
weeks.
Try
new
exercises,
increase
your
weights
or
add
more
sets.
For
example,
if
you've
been
doing
squats,
switch
to
lunges.
If
you're
doing
eight
to
12
reps,
use
heavier
weights
and
do
six
to
eight
reps.
If
you've
been
doing
cardio
before
your
weights,
switch
the
order.
"Just
don't
go
overboard
and
switch
everything
at
once,"
Incledon
cautions.
"A
little
bit
of
muscle
soreness
can
be
beneficial,
but
overdoing
it
can
cause
excessive
pain
and
immobility,
thwarting
your
training
program."
Q
I
prefer
to
work
out
on
weekdays.
Is
it
OK
to
skip
weekend
workouts?
A
It's
not
only
OK,
it's
a
great
idea,
according
to
Alex
Figueroa,
group
exercise
manager
for
the
Sports
Club/L.A.
in
Miami.
"Come
Monday
morning,
you'll
feel
rejuvenated,"
he
says.
"Psychologically
it's
a
message
that
your
weekend
belongs
to
you,
and
physically,
it
prevents
overtraining."
However,
skipping
formal
exercise
over
the
weekend
doesn't
give
you
the
green
light
to
forgo
all
your
healthful
habits,
Figueroa
says.
Spending
the
weekend
on
the
couch
with
your
hand
in a
bowl
of M
&
M's
is
not
the
kind
of
break
your
body
needs.
"Enjoy
the
weekend,
but
keep
eating
a
well-balanced
diet
and
remain
active,"
he
advises.
Walk
around
the
mall
with
a
friend,
go
out
dancing
or
play
Frisbee
at
the
park.
You
can
even
burn
a
few
calories
while
bowling
or
playing
miniature
golf.
Suzanne
Schlosberg
is
the
author
of
The
Ultimate
Workout
Log
(Houghton
Mifflin).
e-mail:
FitnessQ&A@Shape.com.
COPYRIGHT
Weider
Publications
and
Gale
Group
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