Resistance and Short Repetitions
"The Pilates method teaches you to stabilize your spine, and once you isometrically stabilize the spine, you're eccentrically and concentrically working the extremities." Seventy to 80 percent of the exercises are isometric, intended to build endurance to hold the torso in good posture.
Whereas weight lifters typically do a dozen or more repetitions, the Pilates workout comprises more kinds of resistance work, but only three to eight repeats. Pilates, Gallagher says, thought that building up lactic acid in the muscles, a result of hard weight repetition, was detrimental to the muscle. But the heart rate is elevated during the roughly hour-long workouts.
You can benefit from working out on any of the Pilates equipment, Gallagher says. "A basic program is the mat and Reformer together, but once you learn the system, you can do just the mat, which is what I do when traveling."
One example of a mat exercise is the "Hundred." Starting on your back, pull your knees up to your chest. Then straighten your legs up to 90 degrees (if you can't, keep them bent). Then bring your head to your chest and straighten your arms. Lift the arms 12 inches off the floor, and then pump your arms six inches up and down for five breaths in and five breaths out. Repeated 10 times to equal 100.
The Pilates technique has several core concepts:
- Concentration. You have to think about what you are doing. You're working your whole body in every single exercise.
- Centering. Focus your energy on the physiological center of your body — the abdominals. It's your power source, the place where you need to be connected.
- Precision. Focus on doing the work correctly — quality over quantity.
- Flow. Eventually you go through your mat and apparatus work with a sense of flow and connection.
- Breathing. The breath is not extraneous; it supports the movement. It also helps you connect deeper in your abdominals.
- Control. Whether it's on the mat or the apparatus, there is always some part of your body that serves as the stabilization point, allowing the rest of the body to be in motion while getting the most out of the exercise.
How to Find a Pilates Instructor
Pilates instructors are certified through the New York City-based Pilates Studio, although similar studios have sprung up in recent years to capitalize on the regimen's popularity. Most large health clubs have a program.
The certification program costs $3,200 and requires 70 hours of preliminary sessions. Instructors then need to take 12 days of seminars to learn basic exercises before embarking on a 600-hour apprenticeship program.
A key advantage of Pilates over other exercise programs, Aryant says, is that she never completes a workout hurting. "I had tried yoga and other exercises, and always felt like I needed to go right into the hot tub. I work out three times a week, and that's what makes the difference for me."
As a New Yorker, she says she is amazed at the ways women obsess about their appearance, yet those women aren't willing to do something simple like Pilates. "I really feel like most of the time people are so worried about cosmetics and having their faces lifted, having their nails done, and that's it. And I want to say, `Why don't you just exercise and stand up straight. You'll look about 20 years younger.' And it's true."