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Scottsdale, Arizona - Pilates for beginners - is that an oxymoron? Not at all. Pilates isn't just for fitness fiends. Pilates is an accessible way to build strength in your core muscles for better posture, balance and flexibility. If you're considering a Pilates class for beginners, here's what you need to know before you head to the gym. What exactly is Pilates? Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes use of the abdominals, lower back, hips and thighs. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the early 1900s. A Pilates routine typically includes 25 to 50 repetitive strength training exercises. Pilates is similar to calisthenics, such as situps and pushups. In fact, some people call Pilates the ultimate form of calisthenics. Is Pilates for beginners? It's a common misconception that Pilates is only for serious athletes or professional dancers. While these groups first adopted Pilates, they aren't the only ones who can benefit from this approach to strength training. Another common misperception is that Pilates requires specialized equipment. Indeed, when you think of Pilates you probably picture the reformer, an apparatus that resembles a bed frame with a sliding carriage and adjustable springs, or the cadillac, a type of trapeze table. The reality is that many Pilates exercises can be done on the floor with just a mat. What are the benefits of Pilates? By practicing Pilates regularly, you can achieve a number of health benefits, including: - Improved core strength and stability - Improved posture and balance - Improved flexibility - Prevention and treatment of back pain Is Pilates for everyone? If you are older than age 40, haven't exercised for some time or have health problems, it's a good idea to check with your doctor before starting any new exercise program. Pilates is no exception. Similarly, women who are pregnant should check with their health care providers before starting Pilates. Pilates can be adapted to provide a gentle strength training and stability program or a challenging workout for seasoned athletes. Pilates may not be recommended or may need to be modified for individuals who have the following: - Unstable (labile) blood pressure - A risk of blood clots - Severe osteoporosis - A herniated disk Because it's essential to maintain the correct form to get the most benefit — and to avoid injuries — beginners should start out under the supervision of an experienced Pilates instructor. What to look for in a Pilates instructor The Pilates Guild offers referral services for certified instructors and provides Pilates instruction and certification. Its certification program includes classroom instruction and experiential training. Participants must complete a 600-hour apprenticeship, during which they observe and practice Pilates, assist a certified instructor, teach under direct supervision and pass a certifying examination. To find a certified instructor in your area, check with local gyms or YMCAs. Ask the following questions of any Pilates instructor you're considering: - Did the instructor complete a comprehensive training program that included a training apprenticeship? - How long has the instructor been teaching Pilates? - Is the instructor able to adapt exercise for special needs, such as injuries and rehabilitation? How does Pilates fit into a total fitness program? If you're a healthy adult, your weekly exercise routine should include: - At least 150 minutes of moderate aerobic activity — or 75 minutes of vigorous aerobic activity - Strength training exercises at least twice a week Pilates can be a good strength training workout, but it isn't aerobic exercise. You'll need to supplement it with aerobic exercises, such as brisk walking, running, biking or swimming.
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Šest najčešćih mitova o pilatesu Pilates je jedan od najčešćih oblika treninga za one kojima je dosadio trening s utezima. Pilates odlično aktivira cijelo tijelo i vrlo je učinkovit u sagorijevanju kalorija i toniranju mišića. Mnogi ljudi imaju pogrešnu predodžbu o pilatesu, budući da ga nisu nikad probali, pa ni ne znaju o čemu se zapravo radi. U nastavku vam donosimo nekoliko najčešćih zabluda o pilatesu. Pilates je isto što i joga Netočno! Iako ima nekih sličnosti, istina je da joga i pilates imaju prilično različit pristup zdravlju i wellnessu. Pokreti su dosta različiti, a tehnike disanja su različite poput dana i noći. Joga se uglavnom usredotočuje na vježbe na tlu i na podlozi, dok će vas pilates natjerati da se više krećete uokolo i koristi i dosta različite opreme. Pilates i joga su otprilike slični kao joggiranje i maratonsko trčanje. Pilates je samo za žene Jeste li znali da je muškarac osmislio pilates? Joseph Pilates osmislio je program treninga koji je zapravo bio namijenjen vojnicima i policajcima, ali se popularizirao kao rehabilitacijski program plesača u New Yorku. Muškarci koji prakticiraju pilates su u odličnoj formi zahvaljujući ovom kvalitetnom fitness programu. Pilates se usredotočuje samo na trup I dok je kod pilatesa dosta naglašena snaga trupa i kontrola njegovih mišića, osmišljen je kako bi aktivirao cijelo tijelo. Program će pokrenuti sve mišiće vašeg tijela, te vam osigurati više funkcionalne snage i bolju fizičku kondiciju. Pilates je pretežak/prelagan Ako ih izvodite pravilno, vježbe neće biti lagane. Pilates je osmišljen kako bi bio izazovan za osobe svih razina fizičke spremnosti, i svaki pravilno odrađeni trening će sigurno biti izazovan. S druge strane, oni kojima se čini da je pilates pretežak, možda ne rade prave vježbe. Postoje treninzi osmišljeni za totalne početnike, ali i svi ostali – bez obzira na razinu fizičke pripremljenosti – mogu pronaći odličan trening za sebe. Pilates se previše usredotočuje na fleksibilnost Možda ste zabrinuti da vam pilates neće ići ukoliko baš niste fleksibilni, no istina je da će vam pilates poboljšati fleksibilnost. Redovitim treninzima povećat ćete svoju fleksibilnost u jednakoj mjeri kao da ste se bavili jogom. Fleksibilnost je vrlo važna za vaš opće fizičko stanje budući da fleksibilni ljudi imaju bolju kontrolu nad svojim tijelom. Pilates je fokusiran na povećanje snage ali i na poboljšanje fleksibilnosti, i ukoliko ga isprobate otkrit ćete da je to dobro uravnotežen program. Pilates je samo za mlade ili ljude u formi Svatko se može baviti pilatesom neovisno o fizičkoj spremi ili dobi, i zbog toga mnogi klubovi provode programe namijenjene upravo starijoj populaciji. Pilates može također poslužiti i kao rehabilitacijski program, pomažući u oporavku od ozljeda. Program je koristan i za one s problemima s artritisom, skoliozom, bolovima u leđima, koljenima i raznim drugim zdravstvenim tegobama. Savjet za one koji se brinu da ih slaba razina fizičke pripremljenosti može spriječiti u sudjelovanju u ovom uravnoteženom programu je – ne brinite se! Pilates će vam pomoći na vašem fitness putovanju, i može vas odvesti od početka, pa sve do željenog cilja. Ne brinite ako ste u slabijoj formi ili ako baš niste fleksibilni – pilates je odličan način da se dovedete u formu i poboljšate svoju kondiciju. Priredio: Franjo Maričić, Blue Gym Izvor: portal FitDay PREGLEDAJTE I PREUZMITE KATALOG S NAŠOM KOMPLETNOM PONUDOM! Iz ponude ovog puta izdvajamo Profesionalnu girju – Kettlebell Pro Competition 20 kg, Balans poluloptu Proline, Balans podlogu – Balance Pad i Strunjaču Velur Proform. Svu ostalu ponudu sportske opreme možete provjeriti na našem webshopu, a pratite nas i putem Facebooka i Twittera. - Ljeto u Blue Gymu 2021.! - 28. svibnja 2021 - Otvaramo fitness centre Belveder i Kantrida od 3. svibnja 2021. - 2. svibnja 2021 - Privremeno zatvaranje fitnessa od 29.3. do 12.4.2021.