A brief history of Pilates

Pilates, an increasingly popular exercise regimen is known for its focus on strength, flexibility, and body awareness. You can find studios and gyms in almost all suburbs these days. But did you know that it has a rich history that traces back to the early 20th century?

The Pilates method was developed by Joseph Pilates, a German physical trainer, born in 1883. During World War I, he devised a system of exercises to help rehabilitate the bed-bound wounded soldiers, using springs attached to hospital beds to provide resistance. This laid the foundation for the equipment-based (reformer, barrel) Pilates exercises we see today.

Pilates believed in the inter-connectedness of physical and mental health, emphasizing the importance of proper breathing, alignment, and controlled movements. In the 1920s, he immigrated to the United States and opened a studio in New York City with his wife, Clara. The method gained popularity among the New York dancers and performers due to its ability to enhance strength and grace. It is known that the Pilates method of exercise builds elongated, yet strong muscles, unlike the shorter and strong muscles of lifting weights. Perfect for ballet and dance, where strength is required in very long levered movement of the body.

Pilates continued to refine his approach, developing a comprehensive system of exercises that targeted core muscles while promoting overall body balance. After his death in 1967, his disciples and followers continued to spread his teachings, evolving and adapting the method to suit modern fitness trends.

Today, Pilates is practiced worldwide, offering a holistic approach to physical fitness, rehabilitation, and stress reduction. Its longevity and enduring popularity stand as a testament to its effectiveness and the vision of its innovative creator.

Global muscles, also known as prime movers or major muscles, are key muscles responsible for generating primary movements and providing the body with strength and power. These muscles are typically larger and situated closer to the body's core. They work in coordination with the stabilising muscles ( they are all your deeper and postural ones- think deep abdominals, diaphragm, rotator cuff of the shoulder, deep gluteal layers of the hip, and the shoulder blade 'pockets') to facilitate various activities.

In the lower body, major global muscles include

• the quadriceps (front of thighs)
• the hamstrings (back of thighs)
• gluteus maximus (buttocks)
• the calf.

These muscles enable actions like walking, running, squatting, and jumping.

In the upper body, major global muscles contribute to pushing, pulling, and lifting movements, and can include:

• the pectoralis major (chest)
• deltoids (shoulders)
• latissimus dorsi (back). 

Global muscles play a crucial role in performing everyday tasks and more intense physical activities. Engaging these muscles through exercise helps improve strength, endurance, and overall functional fitness. Proper training and conditioning of global muscles contribute to better posture, balance, and overall physical performance.

_{Image by Freepik} 

A brand new research paper form the British Journal of Sports Medicine (fresh off the press in July 2023) rates the plank and the wall sit. I can hear you all groaning!

So, what does this paper have to say about these 2 exercises?

The research paper looked at how different types of exercise can help lower our blood pressure. Dissecting the results of 270 different trials where people did exercises, conclusions were drawn on what types of exercise lowered blood pressure. This is called anti-hypertensive exercise. In total, they looked at information from about 15,800 people, over several differing exercise such as running, weights, isometrics, and high intensity.

The results showed that all kinds of exercise can indeed lower blood pressure. For example, when people did aerobic exercises like jogging, both blood pressure numbers ( systolic and diastolic) went down. Lifting weights and high-intensity workouts were also effective at lowering blood pressure.

However, the researchers found that the exercise where you hold still, like the plank and wall sits, were the best at reducing blood pressure.These isometric-style exercises lowered both systolic and diastolic blood pressures greater than the other styles of exercise. 

There you go!

_{Reference: Edwards JJ, Deenmamode AHP, Griffiths M, Arnold O, Coooper N, Wiles, JD, O'Driscoll JM (2023). Exercise training and resting blood pressure: a large scale pairwise and network meta-analysis of randomised controlled trials. BMJ /BJSports 106503
Image by Freepik}