You have probably heard about Pilates, as it is a trendy exercise method that promotes muscular balance. It was initially created in the 1920s by the physical trainer Joseph Pilates to help injured athletes and dancers safely return to exercise and maintain their fitness.
Since then, Pilates has been adapted to suit people in the general community and can be found in two types:
- The Mat-based Pilates, a series of exercises performed on the floor using gravity and body weight to provide resistance.
- The second version is the equipment-based Pilates, which includes specific equipment that works against spring-loaded resistance. Some Pilates classes include weights (like dumbbells) and other small equipment that offer muscle resistance.
In general, the main benefits of Pilates are the improvement of flexibility, strength, balance, and body awareness. It also requires concentration and focus because it is necessary to make the body move through precise ranges of motion. Other benefits include improved stabilization of the spine, improved posture, rehabilitation or prevention of injuries related to muscle imbalances, relaxation in the shoulders, neck, and upper back areas, prevention of musculoskeletal injuries, and increased lung capacity and circulation through deep breathing.
One session consists of various exercise sequences that are performed in low repetitions, usually five to ten times, over a total time of 45 to 90 minutes. This intense concentration will make Pilates a type of exercise that will never exhaust the muscles so that it will be sweat and strain-free. It is recommended to do Pilates at least two or three times per week, and it is possible to notice postural improvements after 10 to 20 sessions.
In conclusion, Pilates is an excellent alternative to traditional gym exercises, as it is suitable for all types of people, including limited mobility individuals, pregnant women, and people with low fitness levels; being a fun and safe way to stay healthy while getting many benefits that will not be found in other methods.
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About the Author: MSci Maísa Melo is a Pharmacist and a current PhD student in cosmetic technology, from São Paulo, Brazil. She has earned her master’s degree from the University of São Paulo and has been involved with the development, stability, safety and efficacy of cosmetics since 2013. She has specialized in the clinical efficacy of cosmetics by biophysical and skin imaging techniques as well as the use of alternative models to animal testing. Her research work has been published in several scientific journals and book chapters from the field.
