Strength Training

Strength Training

Traditional strength training focuses primarily on strengthening the large power muscles. These muscles are often recruited with high loads. Exercisers get instant feedback from their work, as it is easy to feel the muscles working.

Pilates is a bit different. There is a focus on recruiting stabilizing muscles, which are stimulated at low loads. Form is highly important, and it is never sacrificed in order to increase loads on the power muscles. As a result, participants that are used to working muscles to exhaustion in a traditional gym setting may come away from a session feeling like they did not adequately work their muscles.

Pilates Exercises Focus on Positioning and Stability First
The start position is paramount when performing any Pilates exercise. In fact, it is so important that props may be used to ensure that the exerciser is in the right position before beginning work. This means that a person who cannot sit up straight because of tight hip flexors may sit on a pillow or platform. Someone with a forward head may have a pad under his head to enable him to hold it in a neutral position.

As exercise commences, stability becomes important. The stabilizing muscles must be recruited to ensure that the exerciser can remain in proper positioning while performing the exercise. This takes a great deal of concentration. It also requires strong stabilizing muscles. If the exerciser cannot perform the exercise without correct form, resistance is reduced.

Resistance Training and Pilates
In Pilates, resistance comes in different forms. In mat classes, exercisers use their own body weight as resistance. Props also add resistance: flex bands and fitness circles challenge the muscles further. The reformer, the cadillac, and the stability chair contain springs. The number of springs used varies, depending on both the exercise and the strength of the individual performing the exercise.

While participants will find that they can increase the number or strength of the springs for certain exercises as they get stronger, the point is not to continually add resistance. The focus on stability, muscle control, coordination, and muscle balance is more important.

Focus on Stability and Form Reduces Risks Associated with Strength Training
High intensity strength training carries some risk. Musculoskeletal and cardiovascular issues are among the largest. For people who have avoided strength training for these reasons, Pilates is a good alternative. The lower loads are easier on the joints, and performing the exercises does not involve the same kind of rise in blood pressure that is often seen in high-intensity resistance training.