7 Great Benefits From Taking Up Pilates.

Pilates training in Brook Street with SOMA Strength

Pilates is a low-impact exercise that is designed to strengthen the body, improve flexibility and posture, and reduce stress. It was developed in the early 20th century by Joseph Pilates, who believed that the mind and body were connected and that physical fitness was essential to overall health. In recent years, Pilates has become increasingly popular, with many people turning to this exercise as a way to improve their health and well-being. In this article, we will explore the benefits of Pilates for health in more detail.

1. Builds Core Strength

One of the primary benefits of Pilates is that it builds core strength. The core muscles are the muscles in the abdominal and back areas, and they are essential for maintaining good posture and balance. Pilates exercises work the core muscles in a way that is different from other types of exercise, such as weightlifting or running. By focusing on the core muscles, Pilates can help you build a stronger, more stable body.

2. Improves Flexibility

Another benefit of Pilates is that it improves flexibility. Many of the exercises in Pilates involve stretching and lengthening the muscles, which can increase your range of motion and make it easier to move your body. By improving flexibility, Pilates can also help reduce the risk of injury and improve overall physical performance.

3. Reduces Stress

Pilates is also known for its ability to reduce stress. The slow, controlled movements in Pilates can be meditative and relaxing, and many people find that they feel calmer and more centered after a Pilates session. Additionally, Pilates can help reduce muscle tension and improve breathing, both of which can help reduce stress.

4. Increases Endurance

Another benefit of Pilates is that it can increase endurance. Many of the exercises in Pilates are designed to be performed for an extended period, which can help improve cardiovascular fitness and overall endurance. By increasing your endurance, you may find that you have more energy throughout the day and can perform physical activities with greater ease.

5. Improves Posture

Poor posture is a common problem that can lead to a variety of health issues, including back pain, neck pain, and headaches. Pilates is designed to improve posture by strengthening the core muscles and teaching proper alignment. With regular Pilates practice, you may find that you sit and stand taller, and that you experience less pain and discomfort in the neck and back areas.

6. Low-Impact Exercise

Another benefit of Pilates is that it is a low-impact exercise. Unlike activities such as running or jumping, Pilates is gentle on the joints and can be done by people of all ages and fitness levels. This makes it an excellent exercise choice for people who have injuries or conditions that limit their ability to perform more high-impact activities.

7. Enhances Mind-Body Connection

Finally, Pilates is known for its ability to enhance the mind-body connection. By focusing on breath and movement, Pilates can help you become more aware of your body and the way it moves. This increased awareness can improve your ability to move efficiently and gracefully, and can also help you better manage stress and anxiety.

In conclusion, Pilates offers a wide range of benefits for health, including building core strength, improving flexibility, reducing stress, increasing endurance, improving posture, providing a low-impact exercise option, and enhancing the mind-body connection. Whether you are new to exercise or a seasoned athlete, Pilates can be an excellent addition to your overall health and fitness routine. So, why not give it a try and see how it can benefit your health and well-being?

Move Well,

Perform Better.

Move Well, Perform Better.

The 3 Types of Fitness Training You Need in Your Routine

No single form of exercise or fitness training delivers everything your body needs. For example, cardio exercises are crucial for maintaining a healthy heart and lungs, while strength training builds strong muscles and bones. Whether you want to lose weight or build muscles, it is essential to leave no stone unturned when it comes to fitness. To build an overall healthy and strong body, you must have a balanced approach to your fitness training routine. 

3 Fitness Training Programs You Need

1. Strength Training 

Consider strength training as the foundation of your overall fitness. Your muscle health and overall physical strength affect your longevity. It is because physical activity requires muscle strength, whether exercising, playing sports, or just climbing the stairs or walking your dog in the park. Thus, to function better in the real world, you need to do exercises that will strengthen your muscles.

Strength training can be as simple as lifting your kids or taking the stairs instead of the elevator. You can take that to the next level by hitting the gym or heading to the park for calisthenics. With that said, there are multiple ways to build muscle and get stronger. 

Weight-bearing exercises

Weight-bearing activities are any physical activities where you hold your own weight against gravity. Many weight-bearing exercises are also aerobic exercises (more on this later), but generally, these are strength moves you do on your feet, such as climbing the stairs, hiking, and strength training. These activities will give your heart a workout and strengthen your lower-body muscles, from hamstrings, glutes, etc. Similarly, it makes you work on your balance too. 

Traditional strength exercises in the gym (using machines or free weights) or just using your body weight also fall under weight-bearing exercises. 

Other forms of weight-bearing exercises that work your heart, lungs, and lower body include:

• Dancing 

• Running

• Jump rope

• Elliptical training machines

• Standing yoga poses

• Bodyweight squats

Non-weight bearing exercises

Many strength training exercises can be done sitting, lying, or with the help of machines, meaning your body is not bearing its own weight while you are exercising in this way. These exercises strengthen muscles without restricting your mobility or causing joint problems. For this reason, they are great for training around and rehabbing injuries. Moreover, they are also the exercises and movements of choice for isolating specific muscle groups.

Some good examples of non-weight-bearing exercises include:

• Swimming

• Rowing or rowing with rowing machines

• Biking or indoor bike

Some examples of non-weight-bearing exercises that can be done with the help of machines include:

• Leg presses

• Leg extensions

• Hamstring curls

• Seated rows

Calisthenics 

Using your body weight as resistance is called calisthenics. Pushups, planks, mountain climbers, and pull-ups are the most common examples of calisthenic exercises. 

Calisthenics often requires no equipment or tools, making it incredibly convenient, which means you can do it anywhere. 

Calisthenic exercises are ideal for beginners or people rehabbing from injuries. At the same time, seasoned weightlifters can also benefit from bodyweight exercises by using them as a warmup for the weight-lifting training routine. However, calisthenics is challenging. There are multiple ways to make complex variations of simple activities, such as doing Hindu pushups or plyometric pushups instead of regular pushups, jump squats or jump lunges instead of regular bodyweight squats or bodyweight lunges, etc. 

You can also make calisthenic exercises more challenging by doing more repetitions or sets or by simply changing your body position (raising one leg while doing pushups, using just one arm for pull-ups, etc.).

Some examples of calisthenics include:

• Pushups

• Pull-ups

• Planks

• Glute bridges

• Bodyweight squats

• Lunges

• Handstands

Weight training

Weight training, also known as resistance training or strength training, involves using your body weight or weights as resistance and moving them against gravity. Weights include free weights (dumbbells and barbells, kettlebells, etc.), and resistance bands and weight machines can be used. This activity provides stress to the muscles to adapt and become stronger over time, similar to how aerobic exercises condition the heart. 

Weight training is incredibly versatile and is often used for various health goals. You can use it to lose weight, develop muscles, or become fit. It is the best exercise to build muscle mass, improve bone density, increase joint flexibility, etc. In addition, some weight training exercises let you work on your balance and control your body easily.

Common weight training exercises include:

• Deadlifts

• Bench press

• Barbell rows

• Dumbbell lunges

• Kettlebell swings

• Triceps extension 

2. Aerobic training

Also known as cardio or endurance activity, aerobic exercises are activities you do that cause you to breathe deeply and faster. The increased breathing patterns boost your body's oxygen intake into the bloodstream and work out your heart. As the heart beats faster, it pumps more blood to the muscles and the lungs. For this matter, the higher your aerobic fitness, the more efficient your heart, lungs, and blood vessels become. 

Common aerobic exercises include:

• Brisk walking

• Jogging

• Running

• Biking

• Swimming

• Dancing

• Rowing

• Hiking

The Centers for Disease Control and Prevention (CDC) suggests that adults should get at least 2.5 hours of moderate-intensity aerobic exercises per week. 

Aerobic Intervals

One of the better forms of aerobic exercise is aerobic intervals. It involves high-intensity work alternating with rest periods. 

For example, you can do aerobic intervals by doing a hard sprint for 30 seconds and then jogging for 30 seconds or a minute. Repeat the process ten times, a complete interval training workout for speed and endurance. 

You can do interval training on a treadmill or stationary bike as well. 

3. Balance and Stability

Balance and stability are the ability to control your body's position, whether moving (like skiing) or stationary (complex yoga poses). 

An improved sense of balance and stability gives you better mobility, improves athletic performance, minimizes the risk of injuries, and improves overall fitness. Improving balance and stability also helps in daily activities such as standing on one foot, tip-toeing, walking up and down the stairs, or even as simple as rising from the chair or turning to look behind you while standing. This is incredibly important as you age, allowing you to avoid falls and stay active and independent. 

There are many ways to improve your balance, but the most effective methods are using equipment like a balance board, stability ball, or BOSU ball. 

Many strength training activities will improve your balance and stability, such as walking lunges, side lunges, suitcase carry, one-arm dumbbell press, kettlebell racked squats, etc. 

Agility and Coordination Training

Agility is the ability to control the body and move easily and quickly in a different direction. You need coordination, speed, and power to do this efficiently and safely. Therefore, the body can be fast and agile. It is crucial not just for competitive or recreational sports but even for daily life, such as playing with energetic kids, dancing, reducing the risk of injuries, improving cognitive function, and more. 

Agility and coordination training also lets you work on balance and cardio and even builds endurance and strength. 

Some examples of agility and coordination training include:

• Shuttle runs

• Agility ladder drills

• Lateral plyometric jumps

• High knees, forward running drills

• Dot drills

• Lateral crossovers

• Plyometric hurdles

Flexibility and Mobility Training

Last but not least is the flexibility and mobility training. The former refers to the muscle's ability to lengthen (for static and dynamic movement), while the latter refers to the ability of your joints and tissues to move at a full range of motion. 

Being able to stretch your muscle when needed, and move at a full range of motion, will help you move and perform better in whatever activity, exercise, or sport you wish to do while minimizing the risk of serious injuries. 

Flexibility and mobility are equally crucial for athletic performance, and regularly working on this aspect of fitness will help you move freely, safely, and without pain. 

This is why you often hear fitness coaches say you must do stretching exercises and work on your entire range of motion before and after a workout as part of your warmup and cooldown. 

Dynamic and static stretching are two basic ways to work on your flexibility and mobility.

Dynamic Stretching

Slow dynamic stretching is the best way to warm up your muscles and joints before exercise, whether it's an aerobic exercise like going for a run or a strength training exercise such as a complete weight training routine. 

Dynamic stretching is a type of stretching; these are active movements that work both the muscles and the joints at a full range of motion. It can also be a functional movement (mimicking the movement of the exercise). For example, you can often notice them in swimming events where swimmers swing their arms in circles before they dive into the water. 

Dynamic stretching can also be a routine of movements to warm the body up for physical activity or exercise. This can be walking lunges, trunk twists, leg swings against the wall, etc. 

Other examples of dynamic stretching include:

• Backpedal jog

• Walking knee to chest

• Heel-to-rear jog

• Straight leg kick

• Lunge walk plus a core twist

• Power skip plus reach

Static Stretching

A static stretch is where you stand still or hold a single stretch for a specified period (usually for at least 30 seconds or longer). The benefits of this stretch include athletic performance, flexibility, and reduced pain. Hence, static stretches are ideal after a workout. 

Static stretches are also beneficial for people holding sedentary positions throughout the day (people working in front of their computer screens). However, sitting for prolonged periods causes the back muscles to become tight, leading to muscle pain, poor posture, and increased risk of injury. 

The optimal time for holding a static stretch depends on the person’s lifestyle, flexibility level, activity performed, etc. Generally, doing 30 minutes of stretching after a workout is a great way to aid the body in recovery. 

Examples of static stretching include:

• Hip flexor stretch

• Quad stretch

• Hamstring stretch

• Backstretch

• Shoulder stretch

• Glute stretches

• Core Stretch

There you have it, the five types of fitness training you need for a well-rounded fitness routine, to become fit and healthy. Make sure to incorporate all these five in your training and fitness goals. 

SOMA Strength personal fitness training program is the perfect solution for anyone who wants to take their fitness to the next level. With customised programmes tailored to your individual needs, you can look forward to reaching your full potential and enjoying the benefits of a healthier, more active life.