Traditional strength training focuses primarily on strengthening the large power muscles. These muscles are often recruited with high loads. Exercisers get instant feedback from their work, as it is easy to feel the muscles working.
Pilates is a bit different. There is a focus on recruiting stabilizing muscles, which are stimulated at low loads. Form is highly important, and it is never sacrificed in order to increase loads on the power muscles. As a result, participants that are used to working muscles to exhaustion in a traditional gym setting may come away from a session feeling like they did not adequately work their muscles.
Pilates Exercises Focus on Positioning and Stability First
The start position is paramount when performing any Pilates exercise. In fact, it is so important that props may be used to ensure that the exerciser is in the right position before beginning work. This means that a person who cannot sit up straight because of tight hip flexors may sit on a pillow or platform. Someone with a forward head may have a pad under his head to enable him to hold it in a neutral position.
As exercise commences, stability becomes important. The stabilizing muscles must be recruited to ensure that the exerciser can remain in proper positioning while performing the exercise. This takes a great deal of concentration. It also requires strong stabilizing muscles. If the exerciser cannot perform the exercise without correct form, resistance is reduced.
Resistance Training and Pilates
In Pilates, resistance comes in different forms. In mat classes, exercisers use their own body weight as resistance. Props also add resistance: flex bands and fitness circles challenge the muscles further. The reformer, the cadillac, and the stability chair contain springs. The number of springs used varies, depending on both the exercise and the strength of the individual performing the exercise.
While participants will find that they can increase the number or strength of the springs for certain exercises as they get stronger, the point is not to continually add resistance. The focus on stability, muscle control, coordination, and muscle balance is more important.
Focus on Stability and Form Reduces Risks Associated with Strength Training
High intensity strength training carries some risk. Musculoskeletal and cardiovascular issues are among the largest. For people who have avoided strength training for these reasons, Pilates is a good alternative. The lower loads are easier on the joints, and performing the exercises does not involve the same kind of rise in blood pressure that is often seen in high-intensity resistance training.
Recruiting Low Loads Can Effectively Strengthen Muscles
Some exercisers may be skeptical about the ability to train muscles without using high loads. In the October/November edition of American Council on Exercise's Certified News, author and educator Amy Ashmore cites new research indicating that low loads are effective in training the power muscles. Ashmore writes, "research published in the November 2008 issue of the Journal of Strength and Conditioning Research, shows that low-intensity resistance training can produce the same muscle strength, size and tone gains as traditional high-intensity resistance training."
Pilates Programs Develop Muscles with Less Risk
Pilates offers a balanced approach to muscle development. Positioning and stability inform movement. Loads are determined by the exercise and the ability of the exerciser to maintain stability and positioning while performing any given exercise. Often, the load is not as high as it would be in a traditional gym environment. This minimizes risk and offers exercisers an alternative to traditional strength training.
Related Articles
- What is Core Strength? - describes what the term "core strength" means and why it is widely misunderstood
- What to Expect From Pilates Classes - reveals how Pilates instructors approach programming to ensure safe and effective classes
- How Pilates Can Improve Your Posture - covers the most common postural scenarios and how Pilates exercises can improve them
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