I am extremely fortunate to have an occupation where I am surrounded by intelligent fitness professionals, all of whom have a unique background. One of my favorite teambuilding activates is a two-week program called “Train the Trainer”. The goal of this program is to get two fitness professionals with different backgrounds together and have them coach each other, just like they would for paying clients. This allows the staff to learn new cues, exercises, and techniques from one another while also bonding through the experience. Additionally, we encourage our staff to try a multitude of exercise modalities such as yoga, Pilates, spin classes, etc. so they can get experience in those areas as well.
In my 10+ years of working in this field, the most humbling workout I have ever done was my first Pilates class about 4 years ago. I typically workout with higher intensity weight (70-90%) with low rep range (4-8), so going into Pilates I was very arrogant in thinking “I’ve got this easily!”. I, in fact, did not have it easily, and realized very quickly how much I was missing in my current training program. Within the last few months, I have started adding in 1-2 Pilates sessions per week with a certified instructor, and the results have been incredible.
To clients, I describe Pilates as a full-body routine that works all of the muscles you had no clue you even had. I have followed structured workout plans for nearly 15 years, so when I encounter a workout that really makes me second guess using the stairs due to soreness, it helps me better understand the deficiencies in my current movement patterns. Pilates is a great modality of exercise to work multiple muscle groups at a time, with a moderate resistance (mostly bodyweight and springs), to have better functional movement patterns. Most of the exercises are derived from controlling and using your core under dynamic ranges of motion from all extremities. In return, these improved movement patterns will reap rewards for strength, performance, and everyday life. Classes typically include a mix of equipment which include reformers, barrels, TRX, stability balls, and more.
So, how can Pilates help you?
1.) CORE, CORE, AND MORE CORE. Your core is SO much more than just the “6-pack muscles” and actually includes multiple layers of multidirectional muscles to stabilize your trunk and spine. In my job I see hundreds of people per year who have no clue how to use their core while completing complex movement. For most people, it’s common to lose core control over time due to posture, injury, pregnancy, and more. When your core stops activating properly, then your back and hips will take a brunt of the load. From there, other issues can occur up and down the chain from your neck to your toes. A lot of people’s aches and pains can be pinpointed to a lack of core activation and utilization in their day-to-day lives. Therefore, when working with these individuals, a key foundation we need to learn is how to use their core in various situations such as picking things up, rotating, and reaching overhead- this process is much harder than just doing a few sit-ups! This is where Pilates can be helpful to teach you how to find your core strength, keep it engaged while doing complex movement, and practice the balance/flexibility needed to continue improving.
2.) General Strength. Staples in my exercise routines are the big 3: bench press, back squat, and deadlift. For each of these exercises, the main goal is to essentially use as many motor units (muscles) as possible to lift a heavy weight through a safe range of motion and continue to get stronger- seems easy, right? The catch here is that you may be missing certain muscles that could help you get stronger, faster and safer. Additionally, I have had multiple surgeries for a torn labrum in my right shoulder, which can occasionally cause me issues. Since starting Pilates I have noticed an increase in stability and activation in my posterior chain (glutes and hamstrings) and shoulders that has increased my ability to lift heavier- all pain free! I have also started incorporating new Pilates exercises into my “activation” phase of workouts to ensure I am working all of the correct muscles before my big lifts.
3.) Performance and Recovery. You have probably heard of Lebron James, right? Ronaldo? Tiger Woods? The super bowl winning Kansas Chiefs? All of these high-level athletes are examples of people who are using the skills learned in Pilates to transfer into their performance. Better joint stability and muscle activation will increase power output and body control for performance. Additionally, although Pilates is definitely challenging and could be made high intensity, generally it is a great recovery tool to improve blood/lymphatic circulation, muscle repair, and mind/body connection. Anecdotally, I feel almost in a meditative state during class because the instructors flow through the routines in a calm and comfortable manner. Once you start to learn the movements and form, you can practice proper breathing techniques that can decrease stress levels and increase your exercise satisfaction.
Where Can I Start?
Honestly, a quick google search should pull up many options in your area. If you are located near a Life Time health club, I highly suggest inquiring about their programs and services, I can personally attest to how much they have impacted my fitness in a positive way. Life Time Des Moines offers 15+ group sessions per week and options to do individual sessions with any of our 6 instructors. No matter your experience, our team can help!
Additionally, most facilities will offer a range of options including 1:1 sessions, group sessions, and various modality options such as reformer, TRX, and more. Also, it’s a good idea to look for instructors who have certifications in other areas such as personal training, nutrition coaching, massage therapy, and muscle testing- all of which will help increase the resources being provided to you to help see results safely and effectively. No matter who you are, what you are working on, or your experience, I recommend reaching out to your local facility to try a free class and get started today!
Nick Fey Fit 