Joseph Pilates originally created his workout equipment and exercise program for rehabilitation and injury prevention for dancers. Since then, it has become an exercise routine for anyone who wants to strengthen the core, increase flexibility or create a supple beautifully working body. The Pilates method teaches awareness of the body and breathing and movement. Properly taught, Pilates does not exclude overweight people or the morbidly obese. There are benefits for every body, young or old.
Pilates' goal of long supple muscles, postural alignment, and abdominal (core) strength doesn’t necessarily include weight loss. Weight loss has become the focus of many types of exercise and mind-body fitness movements, including yoga. Loss of weight may occur when the body is in tune with the mind and used properly and consistently.
The Pilates Equipment for Exercise Fits all Body Sizes
The Pilates workout is a gentle workout; paradoxically, it is challenging and rigorous. Studio brochures often show a wonderfully lean supple body performing exotic moves on stable contraptions of ropes and pulleys. The beautiful body isn’t a prerequisite to a Pilates class or to life. All students must start somewhere with the body they are given or have created.
The Pilates Reformer is a table-like piece of equipment with pulleys and springs for tension and weight. Joseph Pilates believed the horizontal work benefited alignment while relieving joint stress on knees and back. This is an ideal piece of equipment for the overweight person beginning an exercise and fitness routine.
The Pilates Cadillac is a more elaborate-appearing device of pulleys and springs in a trapeze-like apparatus. This is an intimidating piece of equipment upon first sight, with more advanced movements possible. Still, there is no reason an obese person cannot use the Pilates Cadillac under guidance. Additionally, there are chairs, barrels, and balls Pilates equipment all accessible to the fat body.
Exercise for Overweight People on Pilates Equipment
Whether the goal is to avoid knee pain, learn to balance and prevent falls, or strengthen the stomach muscles while dieting, Pilates core and upper bodywork will give results. Lower bodywork strengthens and elongates the legs and relieves pressure from the spine. The wonderful blog onceuponadiet illustrates a big body using the Pilates equipment and follows the blogger’s diet experience. Points to remember are as follows:
- Big bodies won't look the same on the equipment as a smaller body. That is, the stomach doesn’t disappear in the scoop pose, nor do the thighs necessarily lift off the ground. That doesn’t mean the effort is wasted.
- Building a stronger body is a day-by-day experience; it won't happen overnight.
- Proper Pilates breathing is part of the fitness routine and is a learned activity that after regular practice becomes normal and automatic.
- Pilates is low impact. Let the instructor know of any joint problems prior to the session.
- Pilates was created by a man and is also meant to be a men’s fitness activity.
- Repetition is what helps create the supple flexibility that protects the body from overuse syndromes, falls, and pain. Everyone eventually may be able to touch fingers to the ground with repeated practice.
- Equipment practice needs an experienced Pilates instructor before entering group classes.
- Being fat or middle aged isn’t a reason to avoid Pilates equipment workouts.
The challenge for overweight people with Pilates exercise is to get up out of the chair and do it. One advantage of group classes is that each student performs on his or her own equipment and no one is looking at anyone else, since it is either horizontal floor work or sitting or kneeling on the apparatus. Proper breathing requires each student to be quiet and concentrate. Private classes as an introduction to Pilates are recommended to learn the basics before entering a group. Then try a few group classes before paying ahead. Some group Pilates classes are very social, with the teacher and students chatting nonstop. This might be fun for some students, but isn’t true Pilates, since no one can talk and breathe through an exercise properly 100% of the time.
Read further about Group Pilate’s Classes Benefits and Disadvantages.
Other Articles of Interest for Overweight (or Pregnant) People
Big Yoga- a Simple Guide for Bigger Bodies
Further References and Photos about Pilates Equipment Work Out and Obesity
Once Upon a Diet (The June 15, 2010 entry)
Pilates for the Overweight Client
Amy Andersen - Amy Andersen, MSN, ARNP, family & pediatrics certified, practices yoga and explores the inter-relationships of mind body fitness and ...
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