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Peak Pilates Peak Pilates 1 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates Copyright © 2016 All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher. Disclaimer All the material contained in this book is provided for educational and informational purposes only. No responsibility can be taken for any results or outcomes resulting from the use of this material. While every attempt has been made to provide information that is both accurate and effective, the author does not assume any responsibility for the accuracy or use/misuse of this information. You are encouraged to print this book for easy reading. Use this information at your own risk. 2 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates Contents Introduction ....................................................................... 5 Chapter 1 – Discover How Activity Promotes Longevity ............. 7 Chapter 2 - The History of Pilates ......................................... 11 Chapter 3 - What exactly is Pilates? Should I be doing it? ........ 15 Chapter 4 - The Benefits of Pilates ........................................ 17 Control .................................................................................................... 17 Focus/Concentration .................................................................................. 20 Fluidity in Movement ................................................................................. 20 Strong Core .............................................................................................. 21 Deep Breathing ......................................................................................... 22 Better Muscle Tone .................................................................................... 22 Improved Balance and Flexibility ................................................................. 23 Chapter 5 - Steps Before Beginning Pilates ............................ 25 Consult a Doctor ....................................................................................... 25 Find a Good Instructor ............................................................................... 26 Be Patient ................................................................................................ 27 Be Consistent ........................................................................................... 27 Choose the Right Centre ............................................................................ 28 Dress Comfortably & Eat Light .................................................................... 28 Always Use a Mat ...................................................................................... 29 Chapter 6 - What to Expect in a First Session ......................... 30 Chapter 7 – 4 Fantastic Pilates Moves To Do .......................... 33 The Hundred ............................................................................................. 33 3 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates Spine Twist .............................................................................................. 34 Side Kick .................................................................................................. 35 Leg Pull Front ........................................................................................... 36 Chapter 8 - Avoiding Common Pitfalls ................................... 38 1. Not breathing correctly ................................................................... 38 2. Not sucking in the abdominals ......................................................... 39 3. Rushing through the moves ............................................................. 39 Lack of control / Too much momentum ..................................................... 41 Chapter 9 - Making Exercise/Pilates Part of Lifestyle ................ 43 Advanced Chapter – Taking Things Up a Notch ....................... 46 Use a Reformer ......................................................................................... 46 Use Resistance Bands and Swiss Balls .......................................................... 47 Conclusion ........................................................................ 48 4 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates Introduction Pilates is one of the most popular forms of exercise all over the world. Millions of people swear by it and many have testified that after several sessions of Pilates, the aches and pains that used to plague them, diminished and disappeared. Unlike other forms of training such as running, weight lifting, kickboxing, etc. Pilates is a low-impact exercise that most people can do well into their senior years. That makes it fantastic for older adults who wish to stay active and fit. As one ages, the high-impact sports and activities that require a lot of exertion become torturous. The human body can only handle so much impact and training as it ages. We must change our style of training accordingly. Most people, young and old, lead highly sedentary lifestyles. This inevitably leads to weaker bodies and misalignments. The muscles and joints are weaker due to lack of use. Like they say, if you don’t use it, you’ll lose it. 5 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates The problem is exacerbated as one ages. Muscle atrophy, imbalances in the body, etc. can cause aches, pains and other degenerative health issues. Pilates can remedy and even reverse many of these problems. It has stood the test of time (almost a hundred years) and despite being created in the 1920s, it’s more popular than ever today. “If, at the age of 30, you are stiff and out of shape, you are old. If, at 60, you are supple and strong, then you are young.” - Joseph Pilates 6 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates Chapter 1 – Discover How Activity Promotes Longevity It goes without saying that the more active you are, the healthier and fitter you will be. Studies have shown that regular exercise slows down the aging process and wards off diseases that may take root if you’re not active. When you exercise, your body engages the different muscle groups and also works your cardiovascular system. Your muscles get a workout and this tells the body to retain lean muscle to cope with the demands placed upon it. A workout that is cardiovascular in nature gets you panting and breathing harder. This promotes blood circulation and deep breathing. Your lungs get stronger and your heart beats more efficiently. What does all this translate to? 7 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates Youthfulness, of course. The fitness guru, Jack LaLanne, was extremely energetic and had a youthful nature well into his senior years. He once said, “I do it as a therapy. I do it as something to keep me alive. We all need a little discipline. Exercise is my discipline.” Exercise prevents heart disease, lowers cholesterol levels, cuts down your risk of stroke and much more. It is of paramount importance that you exercise regularly all the way into your senior years. In fact, your senior years are the most important time for you to be active. Joseph Pilates said, "We retire too early and we die too young, our prime of life should be in the 70's and old age should not come until we are almost 100.” 8 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates Pilates is similar to Aikido in the sense that it is fluid and if you start doing it while you are young, you will actually get better as you age. Since your body will slowly get stronger and healthier from the workouts, a Pilates practitioner in his 60s will be able to handle the demands of a Pilates session easily while someone in their 30s who has never done it before will struggle to execute the moves. Such is the power and beauty of Pilates. Read on to find out how Pilates was created and what makes it so unique when compared to other training methods. 9 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates “In 10 sessions you will feel the difference, in 20 sessions you will see the difference, and in 30 you will have a new body.” - Joseph Pilates 10 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates Chapter 2 - The History of Pilates Pilates is an exercise system that was created by Joseph Pilates, back in the 1920s. The main purpose of Pilates was to rehabilitate injured soldiers who had sustained wounds in World War 1. Over the years, dancers started using Pilates to strengthen their bodies to cope with the rigorous demands of their constant dancing. Actors, celebrities and other athletes started using it too and its popularity skyrocketed. The main reason that Pilates works so well with older people is because it is rehabilitative in nature. That’s the goal of Pilates. Resistance training is about building muscle. Cardio training is for building stamina and accelerating weight loss. Pilates is about rehabilitation and giving you a body that is healthy and youthful. Over and above rehabilitation, Pilates has several other goals such as: Making you more supple Improving your posture 11 Copyright © Peak Pilates - 2016 – All Rights Reserved Peak Pilates Giving you a flatter midsection Correcting misalignments in your body Improving flexibility Retaining lean muscle and
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