Chere A. Lucett, NASM CPT, PES, CES
Tuesday, September 14, 2010
Key Points
* The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.
* Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision.
* Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model.
Traditional training versus Pilates – which method works best? Why not incorporate both? Pilates is a method steeped in history that uses the same principles as traditional forms of training, only their approach negates the traditional use of outside resistance such as hand weights in favor of body weight. In the fitness world – is there room for both? A fusion of fitness ideologies is bringing enthusiasts together in a dynamic way – are you ready to the core of the matter?
Our fitness cannot be defined by our ability to lift weights or run a mile and it can no longer sit alone in a box, controlled by traditional ideologies of what our workouts should “look” like. As our world expands through increased global connections, so too should our understanding of the bountiful world of “fitness”. There are various forms of fitness workouts that have hit the industry and complemented traditional exercise routines – one such phenomenon is Pilates.
Pilates was developed by Joseph Pilates, born in Germany in 1880. As history shows, Joseph Pilates was born with physical ailments which he spent his life working to restore his health and body conditions. The legend of his method points to his work at an English internment camp during World War I, where he worked to help patients rehabilitate war injuries. Later, in 1923, he immigrated to New York where he opened a Pilates studio and incorporated his methodology which he termed “contrology”. This method utilized a series of exercises designed to build abdominal and body control. Over time, Pilates developed equipment that could replace him as a spotter for his clients – equipment now used such as the Cadillac and the Reformer. The method once known as contrology, was later known as Pilates, as students of his practice began spreading out and opening their own studios and practices.(1)
Pilates has become a large and lucrative niche in the fitness market. Depending on what resource you read, the Pilates method focuses on a number of principles which guide individuals through exercise. Using a foundational or basic understanding, the Pilates method focuses on 8 great principles: control, breath, flowing movement, precision, centering, stability, range of motion and opposition. Pilates complements traditional training in many ways as the principles of Pilates match the objectives of an integrated, comprehensive training program, such as that given with the NASM OPT model.
Control is one of the fundamental principles focusing on controlling your body’s movement. In Pilates, this focus does not just end with the exercise; it is an all-encompassing idea, lending itself to every movement associated with the exercise, from getting on and off equipment to the initiation and ending of each movement- even the transition from one exercise to another. This attention to detail allows the exerciser to slow down and focus on overall stability, not simply the prime movers. When working with clients during traditional resistance training, we often teach our clients to focus on their movements, slow down to receive the full benefit of the exercise and work on training their endurance or stability system (the inside out approach to creating fundamental strength) first.
Breath is the second principle and teaches the benefits of consistent breathing patterns to proper muscle balance, posture and movement. Pilates teaches deep inhalation and full exhalation while moving, driving the exerciser away from shallow breathing or even holding one’s breath during exercise. The focus on breathing touches on an area of traditional fitness often overlooked. While during the Bodybuilding years, the vasalva maneuver was used to help push heavy loads, mainstream exercisers have incorporated the same poor breathing strategies during exercise. Many exercisers tend to hold their breath during exercise or use improper breathing techniques which may work against them or simply make them feel dizzy or queasy during exercise. By focusing on deep, diaphragmatic breaths, the exerciser can maintain better core control as the correct breathing techniques keep the torso stabilized. In addition, proper breathing during exercise allows our exercisers to inhibit tension and faulty movement patterns.
Flowing movement integrates the nervous system, muscles and joints, training the body to move fluidly, like a dance, with control and precision. While traditional training may not appear to be as fluid as a Pilates workout, the focus on creating smooth and even movements during traditional resistance training helps the exerciser safely control and coordinate their movements. This is essential in helping clients avoid injury.
Precision is similar to the principle of control except there is an additional spatial awareness. In other words, precision focuses the Pilates exerciser on what, when and how muscles should be working during an exercise. This focus is a direct complement to integrated resistance training where we continually strive to minimize synergistic dominance and increase proper muscle function. Traditional ideologies ask for proper joint position and posture during exercise, focusing the exerciser to feel and control the muscles they should be using during an exercise.
Centering is one method that has permeated the fitness market and has been emphasized vehemently through the NASM OPT model. Centering asks the exerciser to pull the navel to the spine, activating the deep abdominal muscles. In addition, many Pilates instructors will ask their students to pull their shoulders down and back as well as squeeze the glutes before initiating exercise. Sound familiar? Taking a cue from Pilates and understanding the leading researchers in the area of human movement, current methodologies on traditional resistance training have incorporated the centering technique.
Stability focuses on the ability to not move a part of the body while it is being challenged by another part of the body. For instance, Pilates works on creating torso stability, keeping the spine still as the arms and legs are moving. This principle directly correlates to a cornerstone of the NASM-OPT model methodology. The focus of the first phases of training is to create stability by training core and balance while incorporating movement. A strong center enables the body to move optimally. This idea has begun to infiltrate various traditional training ideologies in the hopes of preventing injury to the low back and extremities.
Range of motion refers to flexibility. Pilates emphasizes movement through the full range of motion. This principle correlates directly with traditional training as both ideologies work to increase range of motion to enhance the health of the body. Limitations in range of motion, in both worlds, need to be addressed and flexibility exercises are emphasized to keep the body moving optimally.
Opposition in Pilates uses visual imagery to help an individual use the correct muscles to move their bodies. An example would be asking a client to pull the shoulders down and raise their arms up, using the back muscles to help lift the arms rather than the arms themselves. While this principle does not seem the match the traditional training methods the root of the principle dictates that the exerciser focus on stability and proper muscle synergy. Their premise is the same as that of NASM – muscles do not work in isolation. Therefore, focusing on muscle synergies will help an exerciser learn to manipulate and control their bodies properly – enhancing results and potentially deterring injury.
While Pilates may use a different approach to exercise, the foundation of both worlds easily overlaps making both methods complementary and interchangeable. In fact, both forms of exercise can and should be used to enhance a client’s workout regime. If hitting the weight room is not a favorite past time for your clients, why not have them hit the mat for a rigorous Pilates workout? Both forms of exercise use resistance, enhance strength and stability and work to increase the physical health of the exerciser – so incorporate both into your program by substituting one “regular” training day for a Pilates day and vice-versa. Giving your clients options will help keep their exercise routines fresh and free from boredom. When we can embrace various methods of exercise, we open up our own understanding of human movement while expanding our clients’ opportunities to achieve healthy habits. Isn’t that why we’re here? Now breathe, center yourself and get training!
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