One of our favourite health specialists 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 by means of Pilates.
Sean Vigue has taught hundreds of courses around the globe and has appeared in additional than 2,000 well being and health movies. He’s optimistic, he is aware of his stuff, and his exercises are FUN. Basically, he’s the most effective!
And, we’re tremendous pumped that he’s letting us share an excerpt from his new ebook. Read on for the highest 10 explanation why athletes ought to add Pilates into their coaching.
Top 10 Reasons Why Athletes Need Pilates Mat Training
By Sean Vigue
Pilates mat coaching is a bodyweight-only, whole physique conditioning program which options an exhaustive record of core centered workouts, sequenced collectively to raise your thoughts, physique, spirit and athletic skill. Only a Pilates (or yoga) mat is required to take part. No weights. No machines. Just you and the mat.
Strictly talking, there aren’t many exercise applications that may ship to an athlete the huge quantity of advantages that Pilates mat can. It is a lifelong program for the well-rounded athlete to observe, take in and revel in. The advantages are nearly too exhausting to record, and there’s no finish to the methods Pilates elevates your well being, health, motion, velocity, 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 Training.
1. Pilates constructs a robust, sturdy, versatile and balanced core.
Joseph Pilates referred to the core as your “powerhouse” and “girdle of strength”. It is 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 belly muscle tissues which wraps round your sides and backbone), erector spinae (a pair of muscle tissues in your decrease again), the interior and exterior obliques (the muscle tissues positioned on the perimeters 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 prepare the muscle tissues in your pelvis, decrease again, hips, glutes and stomach to work collectively, resulting in improved stability, stability and physique management. Every sport from basketball to tennis to throwing darts will depend on pressure 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 general energy, stability and resistance to damage. This is as a result of it’s troublesome to discover a extra complete and efficient program than an everyday 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 pressure your physique to adapt and enhance. Once your physique adapts you purchase a better stage of ability.
Each train is equally balanced on either 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 shifting your physique shortly with out pressure? Are you capable of transfer freely by means 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 means of a number of planes of motion determines your athletic success. Pilates coaching strikes your physique by means of each angle and airplane of motion whereas specializing in constructing energy and adaptability in your core. Having a physique which might simply adapt to the unpredictable calls for of a sport—fast modifications of course in tennis, explosive velocity in hockey, driving to the basket in basketball — will provide you with an enormous edge over your opponents and extend your profession.
4. Pilates improves general flexibility.
Joseph Pilates as soon as stated, “True flexibility can be achieved only when all muscles are uniformly developed.” For this purpose, Pilates doesn’t improve flexibility (outlined because the vary of movement in a joint or group of joints and shifting them by means of a full vary of movement) simply primarily based on the favored “hot spots” of the physique, such because the hamstrings and low again. Rather, Pilates works by means of fixed flows and actions which stretch, lengthen and develop the entire physique.
Where many exercises isolate muscle tissues and compress the physique and backbone, Pilates does simply the alternative: each Pilates train is designed to elongate and develop your physique by means of a myriad of flows and angles. It is flowing, dynamic motion which stretches and strengthens the muscle tissues concurrently. You will easily and gracefully movement from one threshold to the subsequent, shifting your physique with precision and management by means of as full a variety of movement as potential.
5. Pilates is a good device for rehabbing your physique throughout damage and fixing issues related to muscular imbalance.
Pilates mat observe is low impression on the joints, making it the best train when rehabbing your physique and recovering from an damage. You can even construction your Pilates exercises to your particular person wants — there is no such thing as a one-size-fits-all strategy to Pilates. You are 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 prepare anyplace and anytime.
Efficient 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 completely on the best gymnasium 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 prepare daily, mixing up your exercises so you might be constantly hitting new areas.
7. Pilates gives an everchanging, unending provide of workouts and sequences to maintain you consistently challenged.
Athletes must be challenged to pressure their our bodies to adapt and enhance. Pilates coaching is a journey of progressive destabilization with each exercise. The workouts turn out to be more difficult and integrative as you progress, and with every new train, you combine new components of your physique into the actions. Once the train turns into too “easy”, we add a motion which forces your physique to adapt and enhance in actual time. No 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 tissues and ligaments and improve your skill to movement with extra effectivity and precision. For athletes, the muse of management begins with good posture. From this basis comes the massive actions resembling leaping, tackling, swinging, throwing, catching and sprinting … but when your physique shouldn’t be aligned appropriately, these actions will likely 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 pressure and fast modifications 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 technique, draining our power 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 perimeters and the low again. This fashion of respiration drenches the lungs and muscle tissues in oxygen and will increase your skill to herald and course of the breath with effectivity. It helps you make the most of each breath cycle, drawing contemporary oxygen into the lungs and squeezing each atom of breath out, filling and emptying the lungs with each breath.
Improving your skill to breathe will drastically improve your athletic efficiency and talents. Effective 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 power, extra blood movement, sharper focus, and enchancment when going through anxious and unpredictable conditions. Pilates additionally teaches the athlete tips on how to breathe into the motion, which helps the workouts movement smoother by means 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, modifications of instructions and throws. Connect 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 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 might transfer faster, quicker and with extra pressure behind it. It’s fairly easy: the looser and extra in management you might be of your physique, the quicker your velocity and extra useful your energy.
Whether it means shifting faster with extra precision when rolling out for a soccer move, 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.
Bottom line: the advantages of Pilates are highly effective and transcend all sports activities. Every 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. In this, Pilates is a continuing and devoted companion. Try it!
Excerpted from Pilates for Athletes with permission from Hatherleigh Press.
An enormous because of Sean for letting us share this gem of an excerpt! Be positive to choose up his newest ebook right here! —Jenn