Whether you are training for your first sprint triathlon or are a seasoned
Ir
What is Pilates?
Pilates is a system
of movement and exercise which focuses on developing maximum muscle
strength while increasing flexibility. This system of exercise
strengthens, lengthens, and realigns the body’s muscles in order to
improve one’s endurance, control, gracefulness, and power. The concept is
simple. By lengthening tight muscles, correcting muscular imbalances,
improving range of motion, these exercises can be very effective in
preventing injury and ultimately enhancing athletic performance.
How Can Pilates Help Your Athletic Performance?
Pilates can train
your body to function at peak performance levels while reducing your
chance of injuries.
This method of
exercise helps to strengthen your body’s core muscles which include your
transversus abdominus (your deep abdominal muscles), your oblique
abdominus, your lower back muscles, and your buttock muscles. By
strengthening these small stabilizing muscles, you can start to correct
any imbalances you may have in your larger muscles groups. What this
means for you is more balanced power in your larger muscle groups which
translates into more strength and speed when you train and race.
In addition, a
consistent Pilates routine will ensure that proper stretching becomes an
integral part of your training program. Muscular tightness of your large
muscles groups can result in lower back pain and joint injuries. The
method of stretching used in Pilates will help to lengthen tight muscles
and will promote healthy blood circulation and lubrication to your
joints. This will not only improve your range of motion, but will also
better prepare your joints to manage the repetitive stress your joints
must handle during countless hours of swimming, biking, and running.
How to Get Started
1)
One-on-one Instruction
If
you are aware that you have specific muscle and/ or joint injuries or
imbalances, the best way to get started is to work with a certified
Pilates instructor. A good instructor will introduce you to the Pilates
exercises and he or she will be able to identify the safest and most
effective way for you to train your core muscles and overall joint
stability. Referrals from people you know and trust are often the best
way to find a qualified Pilates instructor; or simply look around your
local area.
2)
Mat Class
A Mat
Class, also called a Matworks class, is a one hour class guided by a
Pilates instructor aimed towards strengthening your core muscles. The
exercises are presented in a structured format incorporating the most
basic of exercises and building into the more complicated and challenging
Pilates exercises. Mat classes are a fantastic introduction to Pilates,
especially for an athlete looking to add a formalized core strengthening
and a safe stretching routine to his or her training program. Again,
referrals to local Pilates studios and instructors are a great way to
start; however, most local gyms now offer regular Pilates matworks classes
as part of their class schedule.
3)
Videos, DVD’s, and Books
Once
you are familiar with the Pilates format and exercises, you may choose to
exercise on your own outside of a formal class setting. This also gives
you the added benefit of choosing how to best incorporate the benefits of
Pilates exercises into your triathlon training. Instead of having to
commit to an hour class or training session, you could simply add ten
minutes of Pilates exercises to your regular strength training program or
finish an easy training day with a short Pilates series. My favorite book
is The Pilates Body by Brooke Siler. In addition, Power Pilates is
an organization that produces excellent videos and DVD’s to guide you
through the different levels of Pilates.
Happy Stretching & Strengthening!
Pamela Morris MS, CFT
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