Pilates for Teens

What Is Pilates?

Pilates was created by Joseph H. Pilates in the 1920s. It is a movement system that strengthens the core and brings the mind-body connection to the forefront through numerous unique exercises. It caters to people of all ages, all body types, and all fitness abilities. Teenagers in particular can benefit from this form of exercise because it helps prevent injury, and develops flexibility, coordination, balance and endurance. It’s perfect during their growing years.

Teens And Pilates…Benefits?

We believe there is the lack of programs for teenagers available at fitness facilities or schools that specifically target core strength, coordination, balance and flexibility. Pilates is the form of exercise that works the entire body with emphasis on function for overall health.Pilates helps teenagers gain awareness of their body and understand how its workings. Pilates improves the way their body functions, looks and feels – and knowing their body inside and out leads to greater self-esteem. Pilates can also assist with weight management issues in younger people because this form of exercise strengthens and lengthens core muscles without adding bulk. So teens can learn to love their bodies no matter what. Another benefit of Pilates for teenagers is that it helps prevent injury on the playground or on the court – and is the basis for improving posture, and increasing strength, balance, coordination and flexibility.

Pilates allows youths to learn about their bodies and how it works – and gives them something to strive for.

Who Can Do Pilates?

Pilates is designed for both the non-athletic teenager as well as the competitive teen. It caters to their various ages, fitness levels, and athletic abilities. Pilates is great for teens getting into highly competitive sports.

Some students come referred by coaches in order to improve at their sport, like gymnastics, figure skating, dance, swimming, golf, tennis, horse back riding, hockey, rowing, basketball. A Pilates program can fill the gap for teenage athletes by introducing them to basic Pilates principles; conditioning body and mind; and helping protect against injury by improving alignment, developing core stability and increasing neuromuscular control. They are taught to use their core as a powerful initiator of movement and as a shock absorber when landing.

Pilates really makes them feel better about themselves. It does that for adults too.

The Benefits of Pilates for Youths:

  •  Body Awareness

  •  Mental Concentration

  •  Injury Prevention

  •  Strength & Flexibility

  •  Weight Management

  •  Self-Esteem & Confidence

  •  Coordination & Balance

Source: interfitstudio.com/pilates-for-teen-girls-article.html

Pilates and Older Adults: A Gentler, Effective Way to Stay Fit

For the older population keeping fit is essential. But so many forms of exercise can be hard on the bodies of older adults. Many have turned to Pilates sessions at their local clubs as a way to stay in shape while reducing the risk of injury that weight-bearing exercises may cause. With its focus on controlled breathing and quality of movement-not quantity of repetitions-many experts agree that Pilates is one of the best ways for older adults to stay healthy.

"Pilates is perfect for older adults because it does not have the impact on the body that other forms of exercise do, and is not nearly as severe on the joints as most workouts are," says Ellie Herman, owner of several Pilates studios, and a renowned Pilates instructor and author. "It really is a gentle way to exercise. If you're an older adult and haven’t exercised in a while, Pilates is a safe way to restart a workout program."

Most conventional workouts tend to build short, bulky muscles more prone to injury–especially in the body of an older adult. Pilates focuses on building a strong "core"–the deep abdominal muscles along with the muscles closest to the spine. Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight-bearing. It also can positively affect postural positions.

"Pilates for older adults, particularly on a Reformer (resistance-based equipment with springs and ropes connected to a sliding padded carriage) is wonderful because it is a relatively light resistance as opposed to some gym equipment, where even the lightest weight on the rack might be too much for them," says Beth Williams, a physical therapist at Dynamic Movement in Reno, Nevada.

Increased Stability and Balance

Pilates centers on movements at the midrange of the body instead of the extremities (arms and legs), where, again, the potential for injury is greater. In contrast with other forms of exercise, Pilates develops the midrange and gradually works toward the endrange, while maintaining complete control around the joints. To the benefit of older adults, Pilates teaches control and stability in a small range of motion, graduating to a larger range of motion as they gain control and confidence.

Increased control and stability is crucial for older adults as it can help them improve much of their functional movement, including balance and posture. "As people get older, they can lose some of their balance and coordination. Pilates increases strength and flexibility in both the core and the legs, which positively affects balance. This, along with basic fitness benefits, can help them reduce the risk of falls," says Herman. "And Pilates is also a good way for older adults to rehab from surgical procedures like a hip replacement or knee surgery."

An Antidote for Many Ailments

Pilates also helps with a variety of age-related ailments. Arthritis sufferers benefit because the gentle mid-range movements decrease the chance of joints compressing while maintaining the range of motion around them. For sufferers of osteoporosis or stenosis, Pilates can also help. For osteoporosis the simple and standing Pilates leg exercises may increase bone density in both the spine and the hip. For lumbar stenosis there are exercises that can stretch out tight back muscles and strengthen the extensor muscles of the spine to counteract the forces of gravity that can pull people into a hunched position. Be careful, however. Any type of flexion exercise, for example, is not good for someone with osteoporosis. Conversely, any type of extension may cause injury to someone with stenosis. If you have either of these conditions it is important that you make sure your Pilates instructor knows how to modify the exercises so that you do not hurt yourself.

Pilates has also been documented to slow or reverse the effects of debilitating diseases like Parkinson’s and multiple sclerosis. The mid-range motion of the exercises can help people overcome rigidity and become more limber. It can even help with brain traumas like a stroke.

"The sooner people with brain damage or a stroke can start balance exercises with Pilates and get their bodies moving symmetrically, the better they will fare in their overall permanent outcome," says Herman.

Most clubs now offer some type of Pilates program. If you are an older adult and are interested in Pilates, talk to the program director about what kind of Pilates class will best benefit you. Many clubs offer classes geared specifically for the older population. It is also a good idea to consult your doctor before you start a Pilates regimen.

Ken Endelman is Founder and CEO of Balanced Body Inc. Ken began his career as a designer and craftsman of fine custom furniture - a background apparent in every piece of hand-finished equipment the company makes. Since the early 1970s, Ken Endelman has updated Joseph Pilates’ equipment with state-of-the-art engineering, materials and technology, many of which have become industry standards. The company has been awarded twenty-four U.S. patents, with more pending. Balanced Body Inc. continues to actively promote Pilates to the fitness industry, the medical profession and the media. This article was originally seen in Beyond Fitness Magazine.

by Ken Endelman

Source: https://www.pilates.com/BBAPP/V/pilates/library/articles/pilates-for-older-adults.html

Collagen Power Greens Shake

If you're a green smoothie person, this shake is for you. It's light, refreshing, and full of nutrient-dense, alkalizing ingredients. Broccoli sprouts are hotter than the celery juice craze right now. These little guys are powerful anti-carcinogens, assisting the body in releasing free radicals. This shake is a daily lifesaver, literally.

INGREDIENTS:

  • 2 scoops collagen protein*

  • ¼ avocado

  • 1 cup spinach

  • 1 orange, peeled

  • ½ lemon, juiced

  • ½ cup cucumber

  • ½ (packed) cup broccoli sprouts

  • ⅛ tsp. Himalayan salt

  • ⅛ tsp. turmeric

  • 4 fl. oz. organic coconut water

  • 2 cups ice

DIRECTIONS:

  1. Add all ingredients to a high-powered blender. I recommend adding the peeled orange and cucumber first, so the natural juices form the liquid base. That's why we only need to add a splash of coconut water. Pulse until smooth.

www.onnit.com/academy/recipes



Benefits of pilates

Pilates can really make a difference in your health without taking a toll on your body.

A refreshing mind-body workout

By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, you become acutely in tune with your body. You actually learn how to control its movement.

In Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.

 Develop a strong core - flat abdominals and a strong back

Pilates exercises develop a strong "core," or centre of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.

 Gain long, lean muscles and flexibility

More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.

 Create an evenly conditioned body, improve sports performance, and prevent injuries

In the same vein, a lot of these same conventional workouts tend to work the same muscles. This leads weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance - a primary cause of injury and chronic back pain.

 Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less chance of injury. That’s why so many professional sports teams and elite athletes now use Pilates as a critical part of their training regimen.

Learn how to move efficiently

Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion - invaluable for injury recovery, sports performance, good posture and optimal health.

It’s gentle…

Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.

 But it’s also challenging…

Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves.

Article from : https://www.balancedbody.com.au/benefits-of-pilates 

 

“Why Men Should Meet Pilates”

Posted August 29, 2018 by Ashlee Carignan in A Mindful Lifestyle

A common misconception/tale is that Pilates is only for woman. I’m constantly hearing from my male friends in or around the studio, “Isn’t Pilates mostly women?” or “Pilates is just like Yoga right?” I’m here to break that rumor and tell you why Pilates is great for everyone, especially our MEN. 

This “more women” centric notion came when Joseph Pilates companion, who was a dancer, took the methodology and opened a fitness/dance studio. It became widely popular within the dance community and then later in the 80’s, it became more of workout, with influential trainers like Mari Winsor. She took the practice and mass appealed it. As it continued to gain popularity, more and more studios were making “hybrid” workouts out of Pilates exercises. For instance, Piloxing: Pilates & Boxing or Pilates Plus’, Lagree Method, which made Pilates into more of a weight training workout.

As a Pilates instructor, I have a large male client base. I don’t know if that’s because my style of Pilates is more “cardio” based or because they gravitate toward my studio vibe which is private & exclusive. No matter what the circumstances are, I can tell you Pilates is recommended for ALL men! I researched a ton of articles about this very topic and they covered a lot of material, but from an instructor standpoint, I’m going to tell you why I think they should.

5 reasons why men should put their egos aside and try Pilates:

  1. FLEXIBILITY! Men by nature, are not the most flexible waist down. They tend to struggle daily with overly tightened hamstrings, hip flexors, and abductors. A lot of this comes from having weaker glutes. I tend to focus my training on loosening and strengthening these areas, so men can perform other activities to the best of their ability without fear of injury. Tight muscles = more prone to injury.

  2. FORM: Traditionally, we tend to speed up movements if there isn’t a high emphasis on form. Pilates forces you slow down the movements, which in turn become more demanding on your muscles. I always tell my clients, “Slow and steady wins the Pilates race,” because 9 times out of 10, if you’re speeding through the movement, you’re doing incorrectly.

  3. BALANCE: Unfortunately, our balance starts declining at the age of 30! If your core is not strong and your body lacks flexibility, then you can throw balance out the window too; that’s exactly where it comes from: our CORE & FEET. Pilates elongates & strengthens muscle from head to toe, making your muscles balanced from one side of the body to the other.

  4. POSTURE: Pilates gets you to think about your posture, not only inside the gym/studio but also outside. In a very short time, clients start becoming aware of their posture and due to more upper body strength, men often times will have internally rotated shoulders. I encourage my clients to, “make sure your shoulders are back and chest open.”

  5. ABS: All guys want a six pack and are genetically more likely to achieve one than our ladies. More and more sports teams are turning to Pilates because of its “core”/abdominal benefits. Every movement should derive from what Mr. Pilates called our “Powerhouse.” Whether you’re lifting heavy boxes, reaching for a glass on the top shelf, or throwing a football. A strong core can help propel ANY movement better without strain on the body!

    More than anything, men typically want to know the “why behind the what” they’re doing. So once you get your DUDES in the door, try and make more efficient, effective and tailored workouts to fully engage their needs–Tell them what to do vs. over explaining, (which we Pilates instructors can be guilty of). Once you get them moving & sweating, you’ll untimely keep them coming through your door!



Recipe of the week

Apricot Cashew and Pumpkin Seed Bliss Balls 

Tasty, chewy and nutritious bliss balls made with natural dried apricots, cashews and crunchy pumpkin seeds. Gluten free, dairy free, no added sugar – the perfect healthy snack! 

Ingredients:
200 grams dried apricots (1 cup, firmly packed)
3/4 cup raw cashews
1/2 cup pumpkin seeds (pepitas)
2 tbsp baobab powder (I used Aduna Baobab)(optional)
1 tsp ground cinnamon
1/2 cup protein powder (OR 1/2 cup rolled oats, quinoa flakes, buckwheat flakes)
3 tbsp water
1/2 cup desiccated coconut, for rolling(optional)
Instructions
Place apricots and cashews in to a food processor and process until the apricots are blended together and the cashews have formed a fine crumb.
Add the protein powder (or the rolled oats or other cereal flake), cinnamon and the water to the processor and blend again until well combined.
Finally, add in the pumpkin seeds. Pulse just enough so the pumpkin seeds break into smaller pieces, but large enough so you get some crunch through the mix.
Scoop out heaped tablespoons of the mixture, pressing together with your fingers, and then roll in to balls. You can dust them in desiccated coconut if you like.
Pop the bliss balls in to a container and store in the fridge for up to a week, or keep them in the freezer where they'll keep for a few months, no problems.

by our beautiful client Julia  😘