One in all our favourite health consultants is Sean Vigue (keep in mind the superior exercises he’s performed for us?). And, guess what?! He has a brand new guide out!
Pilates for Athletes helps on a regular basis folks (regardless 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 Pilates.
Sean Vigue has taught hundreds of courses world wide and has appeared in greater than 2,000 well being and health movies. He’s optimistic, he is aware of his stuff, and his exercises are FUN. Mainly, he’s the very best!
And, we’re tremendous pumped that he’s letting us share an excerpt from his new guide. 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 capability. 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 apply, take up and revel in. The advantages are nearly 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 below are 10 of the highest the reason why athletes want Pilates Mat Coaching.
1. Pilates constructs a robust, sturdy, versatile and balanced core.
Joseph Pilates referred to the core as your “powerhouse” and “girdle of energy”. It’s the heart and assist 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 flooring 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 belly muscle mass which wraps round your sides and backbone), erector spinae (a pair of muscle mass in your decrease again), the inner and exterior obliques (the muscle mass situated on the perimeters 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 practice the muscle mass 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 is dependent upon power radiating out of your heart (core) outwards into the limbs.
2. Pilates builds a robust, 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 apply. Pilates helps athletes enhance their everchanging motion patterns with progressive destabilization, which means the additional you journey into your exercises, the extra the workout routines will work to problem and power your physique to adapt and enhance. As soon as your physique adapts you purchase the next stage of talent.
Every train is equally balanced on either side of the physique to counteract the imbalances seen in sports activities corresponding to tennis, golf or baseball, the place the dominant aspect is favored and strengthened whereas the opposite aspect 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 cell? How succesful are you of shifting your physique shortly with out pressure? Can you transfer freely by the day with out tightness and discomfort in your physique? How properly do you progress as an athlete? Is your mobility serving to or hurting your athletic talent?
How properly you progress your physique by a number of planes of motion determines your athletic success. Pilates coaching strikes your physique by each angle and airplane 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 path in tennis, explosive velocity in hockey, driving to the basket in basketball — gives you an enormous edge over your opponents and lengthen your profession.
4. Pilates improves general flexibility.
Joseph Pilates as soon as stated, “True flexibility might be achieved solely when all muscle mass are uniformly developed.” For that reason, Pilates doesn’t enhance flexibility (outlined because the vary of movement in a joint or group of joints and shifting them by a full vary of movement) simply primarily based on the favored “scorching spots” of the physique, such because the hamstrings and low again. Fairly, Pilates works by fixed flows and actions which stretch, lengthen and develop the entire physique.
The place many exercises isolate muscle mass and compress the physique and backbone, Pilates does simply the alternative: each Pilates train is designed to elongate and develop your physique by a myriad of flows and angles. It’s flowing, dynamic motion which stretches and strengthens the muscle mass concurrently. You’ll easily and gracefully move from one threshold to the subsequent, shifting your physique with precision and management by as full a spread of movement as attainable.
5. Pilates is a good software for rehabbing your physique throughout harm and fixing issues related to muscular imbalance.
Pilates mat apply is low impression on the joints, making it the best train when rehabbing your physique and recovering from an harm. You can too construction your Pilates exercises to your particular person wants — there isn’t a one-size-fits-all strategy to Pilates. You might be answerable 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 possibly can practice wherever and anytime.
Environment friendly and simply adaptable to your present coaching program, Pilates can match into the busiest of schedules. No weights, gear or machines of any sort means you possibly can rely completely on the best health club 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 may practice every single day, mixing up your exercises so you’re persistently hitting new areas.
7. Pilates supplies an everchanging, endless provide of workout routines and sequences to maintain you continually challenged.
Athletes must be challenged to power their our bodies to adapt and enhance. Pilates coaching is a journey of progressive destabilization with each exercise. The workout routines grow to be more difficult 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 top, 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 mass and ligaments and enhance your capability to move with extra effectivity and precision. For athletes, the muse of management begins with good posture. From this basis comes the massive actions corresponding to leaping, tackling, swinging, throwing, catching and sprinting … but when your physique isn’t aligned accurately, these actions might be compromised and weak.
Good posture, working in tandem with a robust core, helps stabilize the physique and assist the athlete’s want for velocity, energy, rotational power and fast adjustments of path. Pilates will assist reinforce good posture and alignment throughout each part of your sport.
9. Pilates improves your capability to breathe.
Too usually, 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 robust, aligned posture.
Pilates teaches deep lateral thoracic respiration, which attracts the breath upward out of the low stomach and convey it into the perimeters and the low again. This fashion of respiration drenches the lungs and muscle mass in oxygen and will increase your capability to usher in and course of the breath with effectivity. It helps you reap the benefits of each breath cycle, drawing recent oxygen into the lungs and squeezing each atom of breath out, filling and emptying the lungs with each breath.
Bettering your capability to breathe will drastically enhance 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 move, sharper focus, and enchancment when dealing with hectic and unpredictable conditions. Pilates additionally teaches the athlete the right way to breathe into the motion, which helps the workout routines move smoother by the total vary of movement and with extra management. Deeper respiration and elevated consciousness of the breath interprets into higher kind 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 capability to maneuver — a win-win-win.
10. Pilates enhance your explosive velocity and energy.
The Pilates combo of deep, expanded respiration, a stronger core, improved flexibility in your entire physique, elevated energy and environment friendly motion mix to create a physique which might transfer faster, sooner and with extra power behind it. It’s fairly simple: the looser and extra in management you’re of your physique, the sooner your velocity and extra practical your energy.
Whether or not it means shifting faster with extra precision when rolling out for a soccer move, maneuvering across the protection en path to the purpose in hockey, or planting, leaping and spiking the ball in volleyball with explosive energy, Pilates supplies the instruments to do it.
Backside line: the advantages of Pilates are highly effective and transcend all sports activities. Each breath you’re 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. Strive 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! Make sure you decide up his newest guide right here! —Jenn
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