One among our favourite health specialists is Sean Vigue (bear in mind the superior exercises he’s accomplished 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 via Pilates.
Sean Vigue has taught 1000’s of courses around the globe 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. Principally, he’s the most effective!
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 explanation 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, whole physique conditioning program which options an exhaustive checklist 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 should not 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 luxuriate in. The advantages are nearly too exhausting to checklist, 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 suppleness.
That stated, listed below are 10 of the highest the explanation 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 middle 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 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 belly muscular tissues which wraps round your sides and backbone), erector spinae (a pair of muscular tissues in your decrease again), the inner and exterior obliques (the muscular tissues positioned 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 changing into simply fatigued from failing posture. Pilates core workout routines practice the muscular 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 dependent upon drive radiating out of your middle (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 is because it’s troublesome 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 stage of ability.
Every train is equally balanced on each side of the physique to counteract the imbalances seen in sports activities akin 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 workout routines emphasize wholesome, flowing and proper motion. Is your physique cellular? How succesful are you of transferring your physique rapidly with out pressure? Can you transfer freely via 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 ability?
How properly you progress your physique via a number of planes of motion determines your athletic success. Pilates coaching strikes your physique via each angle and aircraft of motion whereas specializing in constructing energy and suppleness in your core. Having a physique which might simply adapt to the unpredictable calls for of a sport—fast adjustments of route in tennis, explosive velocity in hockey, driving to the basket in basketball — offers you an enormous edge over your opponents and extend your profession.
4. Pilates improves general flexibility.
Joseph Pilates as soon as stated, “True flexibility will be achieved solely when all muscular tissues are uniformly developed.” Because of this, Pilates doesn’t enhance flexibility (outlined because the vary of movement in a joint or group of joints and transferring them via a full vary of movement) simply based mostly on the favored “sizzling spots” of the physique, such because the hamstrings and low again. Relatively, Pilates works via fixed flows and actions which stretch, lengthen and increase the entire physique.
The place many exercises isolate muscular tissues and compress the physique and backbone, Pilates does simply the other: each Pilates train is designed to elongate and increase your physique via a myriad of flows and angles. It’s flowing, dynamic motion which stretches and strengthens the muscular tissues concurrently. You’ll easily and gracefully stream from one threshold to the subsequent, transferring your physique with precision and management via as full a spread of movement as doable.
5. Pilates is a superb software for rehabbing your physique throughout harm and fixing issues related to muscular imbalance.
Pilates mat follow is low influence 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 method 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 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 type means you possibly can 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 practice each day, mixing up your exercises so you’re constantly hitting new areas.
7. Pilates supplies an everchanging, unending 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 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 “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 transferring with correct postural alignment will lower pressure in your muscular tissues and ligaments and enhance your capability to stream with extra effectivity and precision. For athletes, the inspiration of management begins with good posture. From this basis comes the large actions akin to leaping, tackling, swinging, throwing, catching and sprinting … but when your physique is just not aligned accurately, these actions will likely 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 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 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 muscular tissues in oxygen and will increase your capability to herald 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.
Enhancing 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 vitality, extra blood stream, sharper focus, and enchancment when going through demanding and unpredictable conditions. Pilates additionally teaches the athlete how one can breathe into the motion, which helps the workout routines stream smoother via 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 wear and tear 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 all the 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 simple: the looser and extra in management you’re of your physique, the quicker your velocity and extra useful your energy.
Whether or not it means transferring faster with extra precision when rolling out for a soccer go, 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 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. 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! You should definitely choose up his newest e book right here! —Jenn
Extra Superior Posts by Sean Vigue