One in every of our favourite health specialists is Sean Vigue (keep in mind the superior exercises he’s finished for us?). And, guess what?! He has a brand new e-book out!
Pilates for Athletes helps on a regular basis individuals (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 way of Pilates.
Sean Vigue has taught 1000’s of courses 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 perfect!
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.
Prime 10 Causes Why Athletes Want Pilates Mat Coaching
By Sean Vigue
Pilates mat coaching is a bodyweight-only, complete physique conditioning program which options an exhaustive listing of core centered workouts, sequenced collectively to raise your thoughts, physique, spirit and athletic means. 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 stated, listed below 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 power”. 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, 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 individuals imply after they suppose “abs”), transverse abdominis (the deepest of the belly muscle groups which wraps round your sides and backbone), erector spinae (a pair of muscle groups in your decrease again), the inner and exterior obliques (the muscle groups 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 workouts prepare the muscle groups 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 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 power, stability and resistance to damage. It is 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, that means the additional you journey into your exercises, the extra the workouts will work to problem and drive your physique to adapt and enhance. As soon as your physique adapts you purchase the next degree of ability.
Every train is equally balanced on either side of the physique to counteract the imbalances seen in sports activities similar 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 cell? How succesful are you of shifting your physique rapidly with out pressure? Can you transfer freely by way 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 way of a number of planes of motion determines your athletic success. Pilates coaching strikes your physique by way of each angle and aircraft 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 modifications 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 delay your profession.
4. Pilates improves general flexibility.
Joseph Pilates as soon as stated, “True flexibility may be achieved solely when all muscle groups 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 way of a full vary of movement) simply primarily based on the favored “sizzling spots” of the physique, such because the hamstrings and low again. Somewhat, Pilates works by way of fixed flows and actions which stretch, lengthen and increase the entire physique.
The place many exercises isolate muscle groups and compress the physique and backbone, Pilates does simply the other: each Pilates train is designed to elongate and increase your physique by way of a myriad of flows and angles. It’s flowing, dynamic motion which stretches and strengthens the muscle groups concurrently. You’ll easily and gracefully circulation from one threshold to the following, shifting your physique with precision and management by way of as full a spread of movement as attainable.
5. Pilates is a superb device 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. You may as well construction your Pilates exercises to your particular person wants — there isn’t any one-size-fits-all method to Pilates. You might be accountable for 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, gear or machines of any type 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 every single day, mixing up your exercises so you’re persistently hitting new areas.
7. Pilates offers an everchanging, unending provide of workouts and sequences to maintain you continually 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 workouts 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 “straightforward”, 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 groups and ligaments and improve your means to circulation with extra effectivity and precision. For athletes, the inspiration of management begins with good posture. From this basis comes the large actions similar to leaping, tackling, swinging, throwing, catching and sprinting … but when your physique just isn’t aligned appropriately, these actions shall be compromised and weak.
Good posture, working in tandem with a powerful core, helps stabilize the physique and assist the athlete’s want for pace, energy, rotational drive and fast modifications of route. Pilates will assist reinforce good posture and alignment throughout each part of your sport.
9. Pilates improves your means to breathe.
Too usually, we breathe in a shallow technique, draining our vitality 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 pulls the breath upward out of the low stomach and produce it into the edges and the low again. This model of respiration drenches the lungs and muscle groups in oxygen and will increase your means to herald 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 means to breathe will drastically improve your athletic efficiency and skills. Efficient respiration 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 respiration potential will expertise elevated vitality, extra blood circulation, sharper focus, and enchancment when dealing with tense and unpredictable conditions. Pilates additionally teaches the athlete the way to breathe into the motion, which helps the workouts circulation smoother by way 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, modifications of instructions and throws. Join your breath with motion and reduce the wear and tear and tear whereas elevating your means to maneuver — a win-win-win.
10. Pilates improve your explosive pace and energy.
The Pilates combo of deep, expanded respiration, a stronger core, improved flexibility in the complete physique, elevated power and environment friendly motion mix to create a physique which may transfer faster, sooner and with extra drive behind it. It’s fairly easy: the looser and extra in management you’re of your physique, the sooner your pace and extra useful your power.
Whether or not it means shifting faster with extra precision when rolling out for a soccer cross, maneuvering across the protection en path to the objective 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’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. 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! You’ll want to choose up his newest e-book right here! —Jenn
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