One in all our favourite health specialists is Sean Vigue (bear in mind the superior exercises he’s performed 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 by way of Pilates.
Sean Vigue has taught 1000’s of lessons all over the world and has appeared in more than 2,000 health and fitness videos. He’s constructive, he is aware of his stuff, and his exercises are FUN. Mainly, he’s the very best!
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 reason 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 listing of core centered workouts, sequenced collectively to raise your thoughts, physique, spirit and athletic capacity. Solely a Pilates (or yoga) mat is required to take part. No weights. No machines. Simply you and the mat.
Strictly talking, there aren’t 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 observe, soak up and luxuriate in. The advantages are virtually too exhausting to listing, and there’s no finish to the methods Pilates elevates your well being, health, motion, velocity, energy, management, steadiness, endurance, breath management, focus, energy and adaptability.
That stated, listed here are 10 of the highest the reason why athletes want Pilates Mat Coaching.
1. Pilates constructs a robust, 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 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 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 interior and exterior obliques (the muscle groups situated 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 turning 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 steadiness, stability and physique management. Each sport from basketball to tennis to throwing darts is determined by power radiating out of your middle (core) outwards into the limbs.
2. Pilates builds a robust, balanced and resilient physique.
Athletes of all ages and health ranges have been incorporating Pilates into their coaching for improved total energy, steadiness and resistance to damage. It is because it’s troublesome 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 power your physique to adapt and enhance. As soon as your physique adapts you purchase a better degree of ability.
Every train is equally balanced on each side of the physique to counteract the imbalances seen in sports activities resembling 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 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 cell? How succesful are you of transferring your physique rapidly with out pressure? Can you transfer freely by way of 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 by way of a number of planes of motion determines your athletic success. Pilates coaching strikes your physique by way of each angle and airplane 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 path in tennis, explosive velocity in hockey, driving to the basket in basketball — provides you with an enormous edge over your opponents and lengthen your profession.
4. Pilates improves total flexibility.
Joseph Pilates as soon as stated, “True flexibility could be achieved solely when all muscle groups are uniformly developed.” For that reason, Pilates doesn’t enhance flexibility (outlined because the vary of movement in a joint or group of joints and transferring them by way of a full vary of movement) simply based mostly on the favored “scorching spots” of the physique, such because the hamstrings and low again. Moderately, Pilates works by way of fixed flows and actions which stretch, lengthen and increase 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 increase your physique by way of 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 following, transferring your physique with precision and management by way of as full a variety of movement as doable.
5. Pilates is a superb device for rehabbing your physique throughout damage and fixing issues related to muscular imbalance.
Pilates mat observe is low affect on the joints, making it the perfect train when rehabbing your physique and recovering from an damage. It’s also possible to construction your Pilates exercises to your particular person wants — there is no such thing as a one-size-fits-all method to Pilates. You’re answerable for 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, gear or machines of any form means you’ll be able to rely completely 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 may practice day by day, mixing up your exercises so you’re persistently hitting new areas.
7. Pilates gives an everchanging, endless provide of workouts and sequences to maintain you always challenged.
Athletes must be challenged to power 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 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 muscle groups and ligaments and enhance your capacity to circulation with extra effectivity and precision. For athletes, the inspiration of management begins with good posture. From this basis comes the large actions resembling leaping, tackling, swinging, throwing, catching and sprinting … but when your physique will not be aligned accurately, these actions might be compromised and weak.
Good posture, working in tandem with a robust core, helps stabilize the physique and assist the athlete’s want for velocity, energy, rotational power and fast adjustments of path. Pilates will assist reinforce good posture and alignment throughout each section of your sport.
9. Pilates improves your capacity to breathe.
Too typically, we breathe in a shallow methodology, draining our vitality and focus and crippling our posture. Deep Pilates respiration strengthens the core and lifts our our bodies into a robust, aligned posture.
Pilates teaches deep lateral thoracic respiration, which pulls the breath upward out of the low stomach and convey it into the edges and the low again. This model of respiration drenches the lungs and muscle groups in oxygen and will increase your capacity 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.
Bettering your capacity 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 circulation, sharper focus, and enchancment when going through tense and unpredictable conditions. Pilates additionally teaches the athlete easy methods to breathe into the motion, which helps the workouts circulation smoother by way of the complete 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 capacity 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 your complete physique, elevated energy and environment friendly motion mix to create a physique which may transfer faster, quicker and with extra power behind it. It’s fairly easy: the looser and extra in management you’re of your physique, the quicker your velocity and extra purposeful your energy.
Whether or not it means transferring faster with extra precision when rolling out for a soccer cross, maneuvering across the protection en path to the objective 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’re 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. Attempt 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 here! —Jenn