One in every of our favourite health consultants is Sean Vigue (bear in mind the superior exercises he’s accomplished for us?). And, guess what?! He has a brand new ebook 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 via Pilates.
Sean Vigue has taught hundreds of courses world wide 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 ebook. Learn on for the highest 10 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, complete physique conditioning program which options an exhaustive record of core centered workouts, sequenced collectively to raise your thoughts, physique, spirit and athletic skill. 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 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 observe, take in and luxuriate in. The advantages are nearly too exhausting to record, and there’s no finish to the methods Pilates elevates your well being, health, motion, pace, energy, management, stability, endurance, breath management, focus, energy and adaptability.
That stated, listed here are 10 of the highest 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 assist 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 ground 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 assume “abs”), transverse abdominis (the deepest of the stomach 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 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 workouts practice 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 relies on 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 total energy, stability and resistance to harm. It’s because it’s tough to discover a extra complete and efficient program than a daily Pilates mat observe. Pilates helps athletes enhance their everchanging motion patterns with progressive destabilization, which 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 stage of ability.
Every train is equally balanced on each side of the physique to counteract the imbalances seen in sports activities corresponding to tennis, golf or baseball, the place the dominant facet is favored and strengthened whereas the opposite facet weakens and atrophies. Pilates works to repair muscular imbalances and convey 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 shifting your physique rapidly with out pressure? Can you transfer freely via the day with out tightness and discomfort in your physique? How effectively do you progress as an athlete? Is your mobility serving to or hurting your athletic ability?
How effectively 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 adaptability in your core. Having a physique which may simply adapt to the unpredictable calls for of a sport—fast adjustments of course in tennis, explosive pace in hockey, driving to the basket in basketball — gives you an enormous edge over your opponents and delay your profession.
4. Pilates improves total flexibility.
Joseph Pilates as soon as stated, “True flexibility might 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 via a full vary of movement) simply primarily based on the favored “scorching spots” of the physique, such because the hamstrings and low again. Somewhat, Pilates works via fixed flows and actions which stretch, lengthen and develop the entire physique.
The place many exercises isolate muscle groups and compress the physique and backbone, Pilates does simply the alternative: each Pilates train is designed to elongate and develop your physique via 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 subsequent, shifting your physique with precision and management via as full a spread of movement as doable.
5. Pilates is a good software for rehabbing your physique throughout harm and fixing issues related to muscular imbalance.
Pilates mat observe is low affect 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 any one-size-fits-all method to Pilates. You’re in command 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’ll be able to 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 sort means you’ll be able to rely solely on the best health club 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 might be persistently hitting new areas.
7. Pilates gives an everchanging, unending provide of workouts and sequences to maintain you consistently 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 grow to be more difficult and integrative as you progress, and with every new train, you combine new elements 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 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 skill to circulation with extra effectivity and precision. For athletes, the inspiration of management begins with good posture. From this basis comes the large actions corresponding to leaping, tackling, swinging, throwing, catching and sprinting … but when your physique is just not aligned appropriately, these actions will probably 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 adjustments of course. Pilates will assist reinforce good posture and alignment throughout each part of your sport.
9. Pilates improves your skill to breathe.
Too usually, 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 powerful, aligned posture.
Pilates teaches deep lateral thoracic respiratory, which attracts the breath upward out of the low stomach and convey it into the edges and the low again. This type of respiratory drenches the lungs and muscle groups in oxygen and will increase your skill to usher in 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 skill to breathe will drastically improve your athletic efficiency and talents. Efficient respiratory 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 respiratory potential will expertise elevated power, extra blood circulation, sharper focus, and enchancment when going through irritating and unpredictable conditions. Pilates additionally teaches the athlete how you can breathe into the motion, which helps the workouts circulation smoother via 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 damage and tear whereas elevating your skill to maneuver — a win-win-win.
10. Pilates improve your explosive pace and energy.
The Pilates combo of deep, expanded respiratory, a stronger core, improved flexibility in your entire physique, elevated energy and environment friendly motion mix to create a physique which may transfer faster, sooner and with extra drive behind it. It’s fairly simple: the looser and extra in management you might be of your physique, the sooner your pace and extra practical your energy.
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 purpose 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 are 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! Remember to choose up his newest ebook right here! —Jenn
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