One in every of our favourite health specialists is Sean Vigue (bear in mind the superior exercises he’s performed for us?). And, guess what?! He has a brand new e-book out!
Pilates for Athletes helps on a regular basis folks (irrespective of their sport or exercise they like to do) attain their highest bodily and psychological ranges and enhance their conditioning, management, endurance, and extra — all by means of Pilates.
Sean Vigue has taught hundreds of lessons around the globe and has appeared in greater than 2,000 well being and health movies. He’s constructive, he is aware of his stuff, and his exercises are FUN. Principally, he’s one of the best!
And, we’re tremendous pumped that he’s letting us share an excerpt from his new e-book. Learn on for the highest 10 the reason why athletes ought to add Pilates into their coaching.
High 10 Causes Why Athletes Want Pilates Mat Coaching
By Sean Vigue
Pilates mat coaching is a bodyweight-only, whole physique conditioning program which options an exhaustive listing of core centered workout routines, sequenced collectively to raise your thoughts, physique, spirit and athletic potential. Solely a Pilates (or yoga) mat is required to take part. No weights. No machines. Simply you and the mat.
Strictly talking, there will not be many exercise packages that may ship to an athlete the huge quantity of advantages that Pilates mat can. It’s a lifelong program for the well-rounded athlete to follow, take up and revel in. The advantages are virtually too exhausting to listing, and there’s no finish to the methods Pilates elevates your well being, health, motion, velocity, energy, management, stability, endurance, breath management, focus, energy and adaptability.
That stated, listed here are 10 of the highest the reason why athletes want Pilates Mat Coaching.
1. Pilates constructs a powerful, sturdy, versatile and balanced core.
Joseph Pilates referred to the core as your “powerhouse” and “girdle of energy”. It’s the heart and help of your physique. The core is the structural basis that connects the remainder of the physique collectively and develops stability, energy, and management. It begins on the base of the pelvic ground and runs upward to the underside of the diaphragm, and consists of your abdominals, low again and glutes. Technically talking, the core is made up of the rectus abdominis (the muscle folks imply after they assume “abs”), transverse abdominis (the deepest of the stomach muscle tissues which wraps round your sides and backbone), erector spinae (a pair of muscle tissues in your decrease again), the inner and exterior obliques (the muscle tissues situated on the edges of your stomach) and the glutes/backside/butt (the gluteus maximus, medius, and minimus).
A weak core leaves the athlete open to accidents, compromised endurance and turning into simply fatigued from failing posture. Pilates core workout routines prepare the muscle tissues in your pelvis, decrease again, hips, glutes and stomach to work collectively, resulting in improved stability, stability and physique management. Each sport from basketball to tennis to throwing darts depends upon drive radiating out of your heart (core) outwards into the limbs.
2. Pilates builds a powerful, balanced and resilient physique.
Athletes of all ages and health ranges have been incorporating Pilates into their coaching for improved general energy, stability and resistance to harm. It’s because it’s tough to discover a extra complete and efficient program than an everyday Pilates mat follow. Pilates helps athletes enhance their everchanging motion patterns with progressive destabilization, that means the additional you journey into your exercises, the extra the workout routines will work to problem and drive your physique to adapt and enhance. As soon as your physique adapts you purchase a better degree of ability.
Every train is equally balanced on each side of the physique to counteract the imbalances seen in sports activities reminiscent of tennis, golf or baseball, the place the dominant facet is favored and strengthened whereas the opposite facet weakens and atrophies. Pilates works to repair muscular imbalances and convey symmetry to the physique, bringing with it optimum bodily achievement.
3. Pilates improves mobility and ease of motion.
Pilates workout routines emphasize wholesome, flowing and proper motion. Is your physique cellular? How succesful are you of shifting your physique rapidly with out pressure? Can you transfer freely by means of the day with out tightness and discomfort in your physique? How nicely do you progress as an athlete? Is your mobility serving to or hurting your athletic ability?
How nicely you progress your physique by means of a number of planes of motion determines your athletic success. Pilates coaching strikes your physique by means of each angle and aircraft of motion whereas specializing in constructing energy and adaptability in your core. Having a physique which might simply adapt to the unpredictable calls for of a sport—fast adjustments of course in tennis, explosive velocity in hockey, driving to the basket in basketball — provides you with an enormous edge over your opponents and delay your profession.
4. Pilates improves general flexibility.
Joseph Pilates as soon as stated, “True flexibility will be achieved solely when all muscle tissues are uniformly developed.” For that reason, Pilates doesn’t improve flexibility (outlined because the vary of movement in a joint or group of joints and shifting them by means of a full vary of movement) simply primarily based on the favored “scorching spots” of the physique, such because the hamstrings and low again. Moderately, Pilates works by means of fixed flows and actions which stretch, lengthen and broaden the entire physique.
The place many exercises isolate muscle tissues and compress the physique and backbone, Pilates does simply the other: each Pilates train is designed to elongate and broaden your physique by means of a myriad of flows and angles. It’s flowing, dynamic motion which stretches and strengthens the muscle tissues concurrently. You’ll easily and gracefully circulate from one threshold to the subsequent, shifting your physique with precision and management by means of as full a spread of movement as potential.
5. Pilates is a superb instrument for rehabbing your physique throughout harm and fixing issues related to muscular imbalance.
Pilates mat follow is low affect on the joints, making it the perfect train when rehabbing your physique and recovering from an harm. You may also construction your Pilates exercises to your particular person wants — there is no such thing as a one-size-fits-all method to Pilates. You might be accountable for your coaching, not the workout routines. They exist to serve you and your particular bodily, psychological and conditioning wants.
6. Pilates mat solely makes use of your body weight, so you may prepare wherever and anytime.
Environment friendly and simply adaptable to your present coaching program, Pilates can match into the busiest of schedules. No weights, tools or machines of any variety means you may rely solely on the best fitness center you’ll ever have: your physique.
Your exercises can final from 10 to 60 minutes relying on how a lot energy, flexibility and focus you want at that second, and you’ll prepare each day, mixing up your exercises so you might be persistently hitting new areas.
7. Pilates offers an everchanging, endless provide of workout routines and sequences to maintain you continuously challenged.
Athletes must be challenged to drive their our bodies to adapt and enhance. Pilates coaching is a journey of progressive destabilization with each exercise. The workout routines develop into tougher and integrative as you progress, and with every new train, you combine new components of your physique into the actions. As soon as the train turns into too “simple”, we add a motion which forces your physique to adapt and enhance in actual time. It doesn’t matter what the athlete wants, Pilates can provide it.
8. Pilates builds and reinforces correct posture and alignment.
Having correct physique alignment — how the pinnacle, shoulders, backbone, hips, knees and ankles relate and line up with one another — improves your posture and reduces the stress and pressure on the backbone. Standing, sitting and shifting with correct postural alignment will lower pressure in your muscle tissues and ligaments and improve your potential to circulate with extra effectivity and precision. For athletes, the muse of management begins with good posture. From this basis comes the massive actions reminiscent of leaping, tackling, swinging, throwing, catching and sprinting … but when your physique just isn’t aligned accurately, these actions will probably be compromised and weak.
Good posture, working in tandem with a powerful core, helps stabilize the physique and help the athlete’s want for velocity, energy, rotational drive and fast adjustments of course. Pilates will assist reinforce good posture and alignment throughout each section of your sport.
9. Pilates improves your potential to breathe.
Too typically, we breathe in a shallow methodology, draining our power and focus and crippling our posture. Deep Pilates respiration strengthens the core and lifts our our bodies into a powerful, aligned posture.
Pilates teaches deep lateral thoracic respiration, which attracts the breath upward out of the low stomach and convey it into the edges and the low again. This model of respiration drenches the lungs and muscle tissues in oxygen and will increase your potential to usher in and course of the breath with effectivity. It helps you benefit from each breath cycle, drawing contemporary oxygen into the lungs and squeezing each atom of breath out, filling and emptying the lungs with each breath.
Bettering your potential to breathe will drastically improve your athletic efficiency and talents. Efficient respiration requires thoracic mobility, core energy and a pliable diaphragm for pumping the breath out and in of the lungs. An athlete who’s using their full respiration potential will expertise elevated power, extra blood circulate, sharper focus, and enchancment when going through traumatic and unpredictable conditions. Pilates additionally teaches the athlete how one can breathe into the motion, which helps the workout routines circulate smoother by means of the total vary of movement and with extra management. Deeper respiration and elevated consciousness of the breath interprets into higher type and energy with swings, jumps, sprints, adjustments of instructions and throws. Join your breath with motion and reduce the damage and tear whereas elevating your potential to maneuver — a win-win-win.
10. Pilates improve your explosive velocity and energy.
The Pilates combo of deep, expanded respiration, a stronger core, improved flexibility in the complete physique, elevated energy and environment friendly motion mix to create a physique which might transfer faster, quicker and with extra drive behind it. It’s fairly easy: the looser and extra in management you might be of your physique, the quicker your velocity and extra practical your energy.
Whether or not it means shifting faster with extra precision when rolling out for a soccer go, maneuvering across the protection en path to the aim in hockey, or planting, leaping and spiking the ball in volleyball with explosive energy, Pilates offers the instruments to do it.
Backside line: the advantages of Pilates are highly effective and transcend all sports activities. Each breath you are taking and each transfer you make enhances your bodily and psychological efficiency, combining to create a deep-rooted love of bettering your self every day. On this, Pilates is a continuing and devoted companion. Attempt it!
Excerpted from Pilates for Athletes with permission from Hatherleigh Press.
An enormous because of Sean for letting us share this gem of an excerpt! Remember to decide up his newest e-book right here! —Jenn
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