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 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 means of Pilates.
Sean Vigue has taught 1000’s of lessons world wide 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. Mainly, he’s the most effective!
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 workouts, 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 applications 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 in 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, pace, power, management, stability, endurance, breath management, focus, energy and suppleness.
That mentioned, listed here 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 power”. 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, power, 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 suppose “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 positioned 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 workouts 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 is determined by pressure 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 total power, stability and resistance to damage. It is because it’s tough to discover a extra complete and efficient program than a daily Pilates mat apply. Pilates helps athletes enhance their everchanging motion patterns with progressive destabilization, that means the additional you journey into your exercises, the extra the workouts will work to problem and pressure your physique to adapt and enhance. As soon as your physique adapts you purchase a better degree 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 produce symmetry to the physique, bringing with it optimum bodily achievement.
3. Pilates improves mobility and ease of motion.
Pilates workouts emphasize wholesome, flowing and proper motion. Is your physique cellular? How succesful are you of transferring your physique shortly with out pressure? Can you transfer freely by means of 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 means of a number of planes of motion determines your athletic success. Pilates coaching strikes your physique by means of each angle and airplane of motion whereas specializing in constructing power and suppleness in your core. Having a physique which may simply adapt to the unpredictable calls for of a sport—fast adjustments of route in tennis, explosive pace in hockey, driving to the basket in basketball — will provide you with an enormous edge over your opponents and lengthen your profession.
4. Pilates improves total flexibility.
Joseph Pilates as soon as mentioned, “True flexibility might be achieved solely when all muscle tissues 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 transferring 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 increase 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 increase 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 move from one threshold to the subsequent, transferring your physique with precision and management by means of as full a spread of movement as attainable.
5. Pilates is a superb instrument for rehabbing your physique throughout damage and fixing issues related to muscular imbalance.
Pilates mat apply is low influence on the joints, making it the best train when rehabbing your physique and recovering from an damage. It’s also possible to construction your Pilates exercises to your particular person wants — there isn’t any one-size-fits-all strategy to Pilates. You’re in charge of your coaching, not the workouts. 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 prepare anyplace 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 sort means you possibly can rely solely on the best gymnasium you’ll ever have: your physique.
Your exercises can final from 10 to 60 minutes relying on how a lot power, 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 gives an everchanging, unending provide of workouts and sequences to maintain you continually challenged.
Athletes must be challenged to pressure their our bodies to adapt and enhance. Pilates coaching is a journey of progressive destabilization with each exercise. The workouts turn out 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 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 transferring with correct postural alignment will lower pressure in your muscle tissues and ligaments and enhance your capability to move with extra effectivity and precision. For athletes, the inspiration 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 shouldn’t be aligned appropriately, these actions will likely be compromised and weak.
Good posture, working in tandem with a robust core, helps stabilize the physique and help the athlete’s want for pace, energy, rotational pressure and fast adjustments of route. Pilates will assist reinforce good posture and alignment throughout each part of your sport.
9. Pilates improves your capability to breathe.
Too typically, we breathe in a shallow methodology, draining our power and focus and crippling our posture. Deep Pilates respiratory strengthens the core and lifts our our bodies into a robust, aligned posture.
Pilates teaches deep lateral thoracic respiratory, which attracts the breath upward out of the low stomach and produce it into the perimeters and the low again. This type of respiratory drenches the lungs and muscle tissues in oxygen and will increase your capability to usher in and course of the breath with effectivity. It helps you benefit from 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 respiratory requires thoracic mobility, core power and a pliable diaphragm for pumping the breath out and in of the lungs. An athlete who’s using their full respiratory potential will expertise elevated power, extra blood move, sharper focus, and enchancment when dealing with anxious and unpredictable conditions. Pilates additionally teaches the athlete breathe into the motion, which helps the workouts move smoother by means of the complete vary of movement and with extra management. Deeper respiratory 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 wear and tear and tear whereas elevating your capability to maneuver — a win-win-win.
10. Pilates enhance your explosive pace and energy.
The Pilates combo of deep, expanded respiratory, a stronger core, improved flexibility in all the physique, elevated power and environment friendly motion mix to create a physique which may transfer faster, quicker and with extra pressure behind it. It’s fairly easy: the looser and extra in management you might be of your physique, the quicker your pace and extra purposeful your power.
Whether or not it means transferring faster with extra precision when rolling out for a soccer cross, maneuvering across the protection en path to the aim in hockey, or planting, leaping and spiking the ball in volleyball with explosive energy, Pilates gives 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 each day. On this, Pilates is a continuing and devoted companion. Strive it!
Excerpted from Pilates for Athletes with permission from Hatherleigh Press.
An enormous due to Sean for letting us share this gem of an excerpt! Be sure you choose up his newest guide right here! —Jenn
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