25 04 2010

OHI Pilates System®  

What is the Pilates Method of Exercise?

Pilates is a form of exercise, developed by Joseph Pilates, which emphasizes the balanced development of the body through core strength, flexibility, and awareness in order to support efficient, graceful movement.

Pilates is one of the most popular exercise systems in the world.

It seems like everyone is either doing Pilates, or interested in starting a Pilates exercise program. Indeed, one of the best things about the Pilates method is that it works so well for a wide range of people. Athletes and dancers love it, as do seniors, women rebounding from pregnancy, and people who at various stages of physical rehabilitation.

The top benefits doing of Pilates exercise that people report are that they become stronger, longer, leaner, and more able to do anything with grace and ease.

Pilates is an Adaptable Method

Modification is the key to Pilates exercise success with a variety of populations. All exercises are developed with modifications that can make a workout safe and challenging for a person at any level.
Read more about Pilates modifications: Pilates Modifications and Safety Precautions

Core Strength

Core strength is the foundation of Pilates exercise. The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are strong and doing their job, as they are trained to do in Pilates, they work in tandem with the more superficial muscles of the trunk to support the spine and movement.

As you develop your core strength you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain. As the trunk is properly stabilized, pressure on the back is relieved and the body is able to move freely and efficiently.

The Six Pilates Principles:

Centering, Control, Flow, Breath, Precision, and Concentration:
These six Pilates principles are essential ingredients in a high quality Pilates workout. The Pilates method has always emphasized quality over quantity, and you will find that, unlike many systems of exercise, Pilates exercises do not include a lot of repetitions for each move. Instead, doing each exercise fully, with precision, yields significant results in a shorter time than one would ever imagine. Read The Six Pilates Principles for more on these important philosophical foundations of Pilates.

Pilates is a Unique Method of Exercise.

Core strength and torso stability, along with the six Pilates principles, set the Pilates method apart from many other types of exercise. Weight lifting, for example, can put a lot of attention on arm or leg strength without attending much to the fact that those parts are connected to the rest of the body! Even running or swimming can seem like all arms and legs, with either a floppy or overly tense core. Ultimately those who really succeed at their sport learn to use their core muscles, but in Pilates this integrative approach is learned from the beginning.

Mat Work and Equipment

Pilates exercises are done on either on a mat on the floor, Pilates Mat Work, or on exercise equipment developed by Joseph Pilates. The workout equipment that we use in Pilates generally utilizes pulleys and resistance from the participants own body weight on the machine and graduated levels of springs. The reformer is probably the best-known piece of resistance equipment that you will encounter at a Pilates studio.

Joseph Pilates

The Pilates Method of exercise was developed by Joseph Pilates in the 1920s. It was originally used as a rehabilitation program for prisoners of war and was later found to be of great benefit to anyone seeking a higher level of fitness. The work was kept alive over the years by a small group of Joseph Pilates devoted students until just a few years ago; when exercise science caught up to the principles that Pilates had been teaching all along, and now we enjoy the rich evolution of the Pilates work that we have today.

Pilates Classes Offer More Than Just Exercise

When people join an exercise class they are guaranteed more than just a workout once or twice a week. In fact, when a person joins a Pilates class they will also get camaraderie and the chance to meet like-minded people who share their love for fitness as well as their desire to tone more than just their bodies.

Pilates classes is a great way for people to get out and make friends. Most fitness centres offer Pilates programs as part of their weekly scheduling. For members of the club theses courses are generally free of charge and by attending the scheduled classes you will meet people who are not only interested in getting in shape but people who undoubtedly share common interests. As most of the time the same people often attend certain courses it becomes easier to form friendships that will continue even beyond the fitness centre.

Another great side benefit from attending a Pilates class is that you will automatically begin to feel better about yourself physically and mentally. Not only do the exercises help improve posture, balance and toning, but they also alleviate many of the aches and pains associated with arthritis and back problems. As well, the exercises help to relieve stress and aid you in coping with frustrations and irritations in your every day life.

Pilates is truly one of the best forms of exercise that you can practice. Although beginners might find the exercises and stretches a bit tough, with constant practice the moves and the movements will become second nature and before long you will be standing straighter, feeling less pain and handling stressful situations with ease and confidence. With so much to offer, it is no wonder that Pilates classes have been one of the steadiest fads in the exercise world for so long.

The Core Benefits of a Pilates Class

The core benefits of a pilates class are more than just cosmetic. While taking a pilates class will definitely help you tone up and look better it will do far more beneath your skin that you might realize. Your body’s core will be targeted by taking a pilates class and strengthening your core is one of the most important aspects to keeping fit.

Your body’s core stability is one of the most crucial factors that will affect your overall strength and balance. The core muscles provide your body with the key foundation for all other movement. Your core muscles are what hold your spine in place and are what give a solid foundation to every single movement that you make with your arms and legs.

If you are wondering what your core muscles are they are the muscles that lie deep inside your body. They attach to the spine, pelvis and shoulders. These muscles are the key to giving your body a solid base of support. Without a strong core we would be unable to make big powerful movements with our arms and legs.

Core training through pilates class is one of the best ways to get a strong set of core muscles because the basics of training these deep-set muscles involve using many muscles in coordinated movements. The benefits of a strong core are many. Not only will you feel stronger and have more endurance, but strengthening your core can also correct your posture and balance – two things that can lead to injury if they are not proper.

The best thing about having a strong core is that you will find that every day actions will suddenly become easier and less stressful.

Core benefits are one of the greatest side effects of taking a pilates class. Even if you signed up for other reasons, you will definitely notice an improvement before long in the way you stand, the way you walk and your overall core strength.

What Pilates Classes Best Fits Your Lifestyle

When it comes to Pilates classes choosing the right one is crucial to your enjoyment of the activity as well as the benefits you will derive from a daily or weekly workout. There are several kinds of Pilates classes from which you can choose. However, before deciding on the right one for you it is important to determine just what it is you want to get out of your class.

Pilates is one of the best forms of exercise for overall conditioning, toning and relaxation. Based on a combination of yoga, mediation, martial arts and other fitness disciplines this form of workout pioneered by Joseph Pilates in the 1920’s was quickly adopted by superior ballet schools and Olympic level athletes as their workout of choice.

If you are a social person then choosing a Pilates class is a very good idea. Not only will you be able to benefit from the exercise but it will give you a chance to meet like-minded people who can help to motivate you and push you to go further in your training. However, if you are a solitary type of person then the best option for you would be to hire either a personal Pilates instructor or opt for a more intimate Pilates class where the number of participants does not exceed three or four.

In larger Pilates classes some people tend to get distracted and while still working out their bodies the more spiritual or mental aspects of the exercises fall by the wayside. However, in smaller Pilates classes participants can fully concentrate on the mental discipline that often goes hand-in-hand with the exercises.

Whatever you decide, choosing to improve your fitness and toning through the use of Pilates is one of the best things you can do for your body and your mind.

Pilates Class Essentials

So, you have finally signed up to try out that new Pilates class in town. The only trouble is you have never been to a Pilates class and you have no idea what to bring or what to wear. Since you do not want to stick out as a novice, here are a few quick tips and ideas to ensure that when you do step into your class you can blend in with all the other veterans.

The first thing to know is that most studios and fitness centres already have all of the pilates equipment you will need for your Pilates class so you do not have to necessarily go out and buy your own. However, if you do plan on pursuing the regime then you may want to invest in a workout mat. Pilates mats are thicker than yoga mats and many studios will actually sell their own. If you are unsure about what kind of mat to buy you should simply consult your instructor who will steer you in the right direction.

The next thing you need are proper workout clothes. You will need clothing that will stretch with you. Since Pilates is based on proper positioning of your body, it is important to wear clothing that is not too tight since your instructor will need to make sure that you are making the right moves. Also, clothing that is too loose can become a nuisance because some of the poses will require a lot of bending and stretching.

Another thing to keep in mind is to tie long hair back securely and to avoid wearing dangling jewellery such as necklaces, bracelets or very long earrings.

The one thing you will not need is shoes as Pilates is performed barefoot! The last thing you might want to bring along is a water bottle to keep hydrated.

So, while Pilates does not require any fancy equipment or high-tech gear it is best to be prepared in order to fully enjoy your class.

The Pilates course at OHI are only available on a group basis. If you are interested to schedule a course with our instructor please contact us for an appointment.

Beginner course Intermediate course Instructor course
Individual Rp50.000 Per class Rp75.000 Per class Rp150.000Per class
2-5 people Rp125.000 Per class Rp150.000 Per class Rp300.000Per class
6-10 people Rp200.000 Per class Rp250.000Per class