Pilates builds body awareness

By Angela Wagner

You've probably heard of Pilates (pronounced puh-lah-tees), the exercises reported to help you develop a long lean body like a ballerina's. So is it true? Is this the magical cure to big calves and bulky legs?

First, let's talk about the origins of Pilates-based exercises and what is included. More than 90 years ago in Germany, Joseph Pilates began to promote a series of exercises designed to incorporate core body strengthening and mental concentration Ü last century's version of "mind/body" exercises.

This exercise series included mat work, using specialized sit-up- and push-up-type exercises, as well as machine exercises. The machines are strange looking, not at all like the computer-based stair climbers we see in gyms today. They are designed to increase strength and flexibility, and actually look somewhat like medieval torture devices. In fact, just looking at these machines may discourage you. For this very reason, for many years, Pilates was used primarily in training programs for professional dancers.

However, even given that the machines look difficult and confusing, Pilates has continued to exist as a popular exercise modality and has enjoyed a new surge of interest. Why, you may ask? Why would anyone be tempted to try hanging from a machine that resembles a cross between a clothes-drying rack and a hospital bed? Because Pilates reportedly allows you to build a strong but slim body. The exercises are designed to strengthen your "core muscles" and not build bulk.

In recent years we have begun to see Pilates-based exercises offered for the general public, for non-dancers. In fact, the University of Hawai'i noncredit course listing now offers a Pilates-based exercise course, and similar classes are available at the Honolulu Club and in other fitness centers around the state. But what can you really expect from one of these courses?

First, remember you are stuck with your genes, and no matter how much you exercise, you cannot change your genetic makeup. Some individuals are born with long, lean musculature, and some folks are born with a more stocky frame. No amount of exercise is going to change this. You can choose exercises that will promote muscle-building in a manner that helps you "look" longer and leaner, but remember, the length of your legs is constant, so don't expect miracles in this area.

Also remember that Pilates is form of activity used by dancers who tend to be long and lean anyway. This may create a bias, allowing us to assume the exercise "made" these folks long and lean, when actually they are genetically predisposed to be long and lean.

Pilates focuses on repetition of movements, helping participants build muscle endurance like the strength that dancers need to do leaps and jumps over and over again. Your body weight is utilized as a natural "resistance" tool, which is an excellent way to train in a functional manner. Additional weights or dumbbells are not used in the basic exercises.

Pilates can help you increase your overall body flexibility and strength, and improve your sense of body awareness (such as your posture). It is important to remember, though, that concentration and control, as well as muscle isolation, are important components of this exercise modality, so I would recommend first taking a class from a qualified instructor trained in the technique. (Note I emphasized "qualified." A one-day prep course is not enough training.)

Also note the exercises themselves are challenging and would not be recommended for individuals totally new to exercise. For beginners, it is best to take a stability ball class and work on your core stability before progressing to a Pilates-based regimen. However, all exercises can be modified, and if you can find a qualified instructor who is knowledgeable enough to modify each exercise for your fitness level, then it may be OK for you to begin with a Pilates-based program.

Note that many Pilates-based programs are not explicitly called such; they have many names, such as The Mat Method and Stott.

The downside? It is often expensive, with some gyms charging up to $65 per hour for private lessons on the machines. Group mat classes are cheaper.

Is it worth it? That is for you decide. Just be realistic and recognize health is worth a huge investment, but there is no miracle cure.

Core strength, or strength of the torso, can be gained in many ways, and Pilates is just one alternative. Will your legs get longer? No. Will they look longer? Maybe, if you lose weight and gain muscle. Will you be healthier? Definitely. All exercise has a way of doing that.

Angela Wagner is a free-lance writer who also works for The Queen's Medical Center as a health educator specializing in diabetes and exercise, and for the state Department of Health as a program manager in the Health Promotion and Education Branch.

Hawai'i experts in traditional medicine, naturopathic medicine, diet and exercise take turns writing the Prescriptions column. Send your questions to: Prescriptions, 'Ohana Section, The Honolulu Advertiser, P.O. Box 3110, Honolulu, HI 96802; e-mail ohana@honoluluadvertiser.com; fax 535-8170. This column is not intended to provide medical advice; you should consult your doctor.