In this week’s blog we are going to be looking at how incorporating Pilates into a cycling training programme can be beneficial for reducing fatigue in certain areas of the body and how it can boost endurance.

It is understandable that cyclists are more drawn to working on their legs and forget to work on their upper body, core or flexibility. The core, especially, is crucial to cyclists. By not having a strong core, both abdominals and back, you’re reducing your ability to produce a solid base for your lower body to work with. A common trope within the cycling world is that the lower back is the first area to fatigue on a ride or a time trial due to their positioning and rounded shoulders. Pilates helps to engage the lower back, build stamina and flexibility there that will benefit your ride or time trial, as well as increasing your recovery time in between rides or competitions.  

Watch the video for 3 simple stretches to help your core and shoulders.

Cycling can also be quite an individualistic sport, even if you are competing in a team, it is up to you to get the best time. Depending on the level you compete or cycle at, this can create extra stress for the mind. This is where another side of Pilates can come in for cyclists. Pilates has a certain meditative practice to it that is proven to help with stress and anxiety and to help improve sleep, making it a perfect addition to your pre-race routine.

Ultimately, where cyclists can really benefit from Pilates is that it teaches you to recognise when the pain is one that you are able to move into rather than pull away from, making Pilates ideal for endurance athletes like cyclists. A common trait in cyclist in their training, similar to other sports, is that they look to avoid the pain and therefore can push past it. Practicing Pilates will allow you to become more aware of how you carry yourself on and off of the bike. Do you notice that after a long day of sitting on a bike your hip flexors are particularly tight and take a while to recover? In the Edinburgh Pilates Studio, Chris has a real skill for pinpointing the exercises that will help you whilst encouraging you to come into each class with your own observations of how you hold your body. Pilates is, therefore, ideal for endurance athletes like cyclists and for those looking to build more awareness of how they carry themselves.

Tempted to see how Pilates can help your cycling? Get in touch with Chris today to find out more about incorporating it into your training and to book an assessment class.

Joseph Pilates, the German-born founder of Pilates, stated that, “Physical fitness is the first requisite of happiness. If at the age of 30 you are stiff and out of shape, you are old. If at 60 you are supple and strong then you are young.”

We agree! It’s never too late to get started with Pilates. In fact, for the over 60s it can be increasingly important to build up strength, maintain flexibility and improve posture. Like yoga, Pilates is known for its ability to build concentration and control of the body, making it a great way place to start. It focuses on stretching and strengthening your abdomen, obliques and lower back in particular and has been shown to help those with lower back pain.

As we get older and life takes a slower pace it is easy to become sedentary, yet we know how important it is to keep moving for both mental and physical health. The idea of starting a new exercise routine can seem daunting, yet there are many reasons to start your Pilates journey, one of which is bone health. As we age, the risk of developing osteoporosis increases, so building healthy bones becomes as important as working your muscles.

As the practise is low impact, it is a very safe method of exercise. The risk of injury is minimal, and under careful supervision you can make impressive progress. If you have any pre-existing conditions or pains, instructor Chris will be able to assist and adapt movements – every client is personally assessed before the sessions are started. Watch this video to see how the Edinburgh Pilates Centre uses props as part of its methodology to help keep the body safe and painfree:

Chris’s unique approach in his studio emphasises correct form, and his ability to adjust each exercise to suit all needs makes it an ideal option for over 60s in particular. Pilates can help prevent aches and pains associated with older age, and helps to prevent inhibited movement by correcting body alignment and getting your muscles to work as they should.

If you are over 60, and are thinking of starting Pilates, you can look forwards to improved strength and better posture, increased flexibility and a greater range of movement, which is so important as we enter later years. After all, we are only as old as we feel!

Get in touch with the studio on 0131 652 1904 to arrange an assessment session.

A common question that gets asked to the Edinburgh Pilates Centre is whether they should do Pilates, Yoga or Body Balance. To help, we’ve summarised the three areas that we advise you think about in your decision making process.

What are you looking to gain?

Are you looking for rehabilitation from an injury? Yoga and Pilates both offer methods for reducing physical pain from an injury and regaining health. Pilates particularly was founded with rehabilitation and recovery in mind physically. Pilates focuses more on your core, your posture and the ability to listen to your body. Although there is a meditative state needed to complete Pilates, this is more so in Yoga. If you are looking for a mental and emotional process as well with a physical element to it, then Yoga may be more what you are looking for. Body Balance is a mixture of Yoga and Pilates moves with a meditation at the end and is often more popular at local gyms. Body Balance offers the benefits of both Yoga and Pilates to popular songs which many people enjoy. It is, therefore, more engaging for those that are looking to gain the benefits of Yoga and Pilates without a specific injury or mental goal in mind.

Are you looking for a group or bespoke environment?

You can often find all three offered at your local gym in a group environment. As Pilates and Yoga are more specific – whether it be building strength or rehabilitating a certain area or connecting to yourself –  than Body Balance they are better to do in a more bespoke environment. We would advise that for Pilates and Yoga you look for classes that are smaller and that are led by a teacher that takes the time to understand you and your goals.

What key factors should you take into account?

Firstly, the teacher. Even if you choose the one that is the best fit for your injuries, personality and available time, if the teacher is unable to understand you and your body then you won’t be going very far. The teacher is crucial to engaging with the exercises, getting the right technique and having a positive experience. We would advise that you go to meet the teacher for an assessment or a general enquiry meeting to ensure that they are right for you. Secondly, what matters more is that you are enjoying the process and seeing positive results mentally and physically. Don’t feel guilty if you can’t connect with one of them that your friends or your research online raves about. That’s ok – do you.

Listen to Chris explain why he recommends Pilates

If you would like to understand more about Chris’ teaching at the Edinburgh Pilates Centre, get in touch with him on 0131 652 1904 to find out more or book an assessment class.

ReformerFor those that have been to the Edinburgh Pilates Centre studio or seen pictures of it, you would most likely recognise the Pilates reformer, even if you haven’t used one before. It is the big machines that have a sliding carriage where you can lie, sit, stand, kneel to complete the different movements. The machine originated from when Joseph Pilates was helping injured soldiers rehabilitate by removing the springs from under the hospital beds and attaching them to the bed’s themselves to complete the movements Pilates had developed.

It may look a little intimidating the first time you see it, but it is actually your best friend in your journey to create a stronger core and tackle problem areas.

Target specific muscle

One of Pilates’ strong points is its ability to really work into a certain area of the body. If you work to your maximum capability on the day, are committed to the movements and the process you will see results. A study in 2015 found that women who committed to 4 months of reformer workouts gained lean mass and lost fat from their waist, thighs and triceps.

An example of a specific muscle being targeted, in the video below, Chris demonstrates using the machine to target the outer hamstrings and the process needed to complete the movement effectively.

Maximum effort, minimum repetitions

The level of precision that you are working at using these machines over the mats, means that you only have to do a few repetitions to get results. Also, as the machine has an adjustable level of resistance depending on your level, you are able to achieve more and an even better posture than if you were only using your body weight on a mat. As you become more in tune with your body and gain a higher knowledge of Pilates, the fewer repetitions you have to do because you are able to effectively and efficiently target the muscles.

What does this all mean for you?

Ultimately, it comes down to how deep you want to go into sorting out an injury or any niggles that you may have. The main thing is that you find a teacher who you feel comfortable knows how to understand where you and your fitness is at and adapt that to the machines. From my own experience, Chris is fantastic at this, I was pushed enough each time to improve and to build confidence and from what I saw in the studio that is what he did for others too.

Get in touch if you’re interested in learning more about Reformer classes, or Pilates in general.

You may have heard Chris say in the studio: “Hail Goddess Martha!” and wondered who he was talking about. This week’s blog is going to give you an overview of who Martha Graham was, and why she is so renowned as an American artist of the 20th century and in the world of Pilates so that next time Chris exclaims this in the studio you know what he means.

As many of you will know, Pilates was started by Joseph Pilates. However, what most don’t realise that the modern day Pilates is largely shaped by Ron Fletcher, a Martha Graham dancer. Fletcher took much of what he learnt from Martha, and another mentor (Yeich Imura), and put it into Pilates. Fletcher went to Martha Graham’s dance company to evade a potentially career-ending surgery on an injured knee. Later, Fletcher would return to the dance company to aid his recovery from an addiction to alcohol that was negatively impacting his career.

What did Fletcher learn from Martha then? Martha was known for her ability to cross artistic boundaries with her creativity and her ability to embrace every artistic genre. Graham’s style was groundbreaking to the art world as she experimented with the movements of contraction and release. In this video below, Fletcher discusses the similarities between Martha and Joe in their views towards short spine and the contraction and release method.

Throughout her career, Martha received many awards and symbols of recognition in her time. Including the Presidential Medal of Freedom, the Kennedy Center of Honors, List of recipients of the National Medal of Arts, the Guggenheim Fellowship for Creative Arts, US & Canada, and being the first dancer to perform at The White House. She was renowned around the world for the impact she was having in the world of dance. Martha was invited to be a cultural ambassador and was welcomed from Paris to Japan, and further. This attracted many dancers that would later go onto Broadway and dance companies like the Noemi Lafrance Dance Company, the Paul Taylor Dance Company and more. Martha also influenced generations of choreographers, such as Paul Taylor, Twyla Tharp and Merce Cunningham. She also taught Bette Davis, Madonna, Liza Minelli, Tony Randall and many more actors to use their bodies as expressive instruments.

At the age of 96 years old, Martha died in her Manhattan home leaving a legacy that impacts dance and Pilates to this day through the people that she taught and the methods of expression she explored. For those that want to get to learn more about Martha Graham, this documentary is a fantastic exploration of her impact to the world of dance and using the body as an expressive art. 

If you’re interested in exploring Pilates, then please give us a ring at 0131 652 1904 or get in touch through our contact page.

Sitting at a Desk is the eighth post in a series called “My Pilates Journey” where Mary writes about her experience as she begins Pilates sessions with Chris Blagdon at the Edinburgh Pilates Centre. Click here to read about the first class. 

sitting at a desk

In between the 7th and 8th class, there was a break between the two for a holiday. We’ve all been in the position where we have returned to emails and work that means you are tied to your desk for longer than usual to catch up. When you are sitting at your desk for long periods of time, it is natural to start to hunch over. This has a negative impact on your posture, which can lead to other issues, and reduces the space that the lungs have to breathe. As you can’t breathe as deeply, your energy levels deplete and can increase your anxiety levels. Studies have shown that being sedentary for this long has a negative impact on your physical also. It has been linked with health problems such as diabetes, cardiovascular problems.

The good news is that there are things that you can do to combat these health problems head on. Pilates is an excellent example and I found myself very eager for the 8th session. To begin with, principles of Pilates such as breathing and centering allows you to inhale and exhale fully, reducing stress and creating more energy. The exercises themselves strengthen and help to correct your posture so that the impact of sitting at your desk all day is significantly reduced. For myself, through Pilates, I’ve become more aware of how I hold my body. When I am at my desk, this means that I am able to adjust my positioning so that it doesn’t cause creaks and cracks later on in the day.

For those that struggle with pains from sitting at their desk all day, working with a Pilates instructor like Chris who can give advice and tailor your session to you will help you more than a mat Pilates class. Chris is able to give great advice about how to combat pains in the day in accordance with your daily schedule.

The exercise of the week:

Starting lying on your back with your feet tucked into something to hold them, put your arms above your head with a wooden pole.

Step 1: Inhale, exhale, tighten your abdominals and bring the pole up in line with your vision.

Step 2: Engage your latissimus dorsi and rise up slowly towards your feet.

Step 3: Exhale and push the pole forwards with your legs straight to stretch your hamstrings. Inhale and return to the seating position with your legs straight. Exhale and push forwards again.

Step 4: Inhale and take yourself back to the starting position slowly.

Pack your bags, Chris!

From the 2nd of 26th September 2017, the studio will be closed as Chris is off on a well-deserved break! If you have any questions, perhaps about how best to work with an injury during that time, please do ask Chris in your next class. Whilst Chris is away, our marketing team will do our best to answer any questions you have in the meantime. You’ll understand that if they are specific to an injury or condition then we will have to wait until Chris returns.

Here is to Chris having a could break!  

Strengthening is the seventh post in a series called “My Pilates Journey” where Mary writes about her experience as she begins Pilates sessions with Chris Blagdon at the Edinburgh Pilates Centre. Click here to read about the first class. 

At the Edinburgh Pilates Centre, Chris’ ethos is that building strength should be done to make sure that your daily activities become easier. Whether that be carrying the shopping or having the physical strength necessary to avoid injury and to recuperate quickly. From what I’ve experienced so far, Pilates helps to build strength in two ways. Firstly, through the movements themselves. Each exercise strengthens and loosens the muscles. Secondly, by increasing your awareness of how you use your body it is easier to recruit more muscle groups to complete a daily activity, thus sharing the load.

strengthening

As Pilates works from centering at your core, it will significantly improve your abdominal endurance and, for those with back problems, help to strengthen your back from further injury. This is one of the reasons why Pilates is such a great accompaniment to daily life and to accompany your other workouts.

If you are thinking about starting Pilates to build your strength, then going to a traditional Pilates studio, like the Edinburgh Pilates Centre, is more beneficial for developing strength than studios that focus on mat work. Having the full range of Pilates equipment is crucial to developing strength in a balanced way.

As I’ve continued along this journey, I have found that my level of physical strength has changed. As an example, the way that I carry shopping bags has changed so that I am now using the latissimus dorsi muscles instead of holding the weight all in my shoulders. A small change but one that has meant that there isn’t a mad rush from the car. I’d recommend Pilates to anyone that is looking to increase their physical strength safely.

Exercise of the week

Step 1: Lying down on your back, hugging your knees to your chest with your chin to your chest and inhale.

Step 2: Exhale, tighten your abdominals, then with control reach your legs forward and arms forwards.

Step 3: Inhale, keep your legs forward and bring your arms above your head.

Step 4: Exhale, and swing your arms from above your head round to by your side again.

Step 5: Inhale, and return to starting position.

Repeat this 10 times.

– Mary

Please get in touch if you have any questions about Pilates or are interested in beginning your own Pilates journey.

 

Rebuilding is the sixth post in a series called “My Pilates Journey” where Mary writes about her experience as she begins Pilates sessions with Chris Blagdon at the Edinburgh Pilates Centre. Click here to read about the first class. 

The stages of the Pilates sessions so far have been first to loosen up the problem areas that I had, and then to rearrange them into a more beneficial posture. The sessions I have done have targeted my lats (latissimus dorsi), lower back, abdominals, hip flexors, glutes, hamstrings and calves to help shift how the body holds itself. Then it is about rebuilding and strengthening the muscles to the new, more beneficial position, to retrain how the body is positioned into when in it’s natural state.

My previous experience, perhaps similarly to many of you, of building up strength was in a gym and usually included weight machines, free weights, and bars. Chris explained that this method of building strength used short muscles rather than long muscles. What he means by this is that the machines that you use in the gym usually encourage you to bring the weight towards your centre. This shortens the muscle and gives you the ‘bulk’ that is often attributed with bodybuilders – as an extreme example. Whereas in Pilates, you push away from your centre. This lengthens the muscles as you strengthen them resulting in a leaner physique.

This has started to happen to myself. Throughout this process so far, I have lost weight and become a bit leaner. I don’t want anyone to read this and think that Pilates is a weight loss exercise and give anyone false information rather to share my experience and that it’s more of an added bonus to the process rather than the main goal. For those that want to know more about Pilates and weight loss, Chris spoke about the two in this blog here.

Rebuilding

Exercise of the week:

This is an exercise you could do at home if you could find similarly shaped pieces of equipment and a strap to hold your foot in place. This movement works your obliques.

  1. Ensure that you are firmly on the block and put your inner arm across your chest while resting your collarbone and the outer arm out straight with your lats pulled down.
  2. With your abdominals tightened, from your starting position, exhale and lift your torso up until you feel a pinch in your obliques, inhale and go back to your starting position.
  3. Repeat this ten times and then swap sides.

– Mary

Please get in touch if you have any questions about Pilates or are interested in beginning your own Pilates journey.

“Working at Your 80%” is the fifth post in a series called “My Pilates Journey” where Mary writes about her experience as she begins Pilates sessions with Chris Blagdon at the Edinburgh Pilates Centre. Click here to read about the first class. 

As you can have probably tell by now, there are quite a lot of things I like about Pilates and about how Chris teaches Pilates at the Edinburgh Pilates Centre. Something that I haven’t fully spoken about yet is the acceptance in the studio that you aren’t always going to be on top form. Whether that be physical, emotional or mentally, there are always going to be hiccoughs that can make it harder to relax or will inhibit the desire to exercise.

For my 5th session, this was just the case. At the weekend I had done the EMF 10k in the blistering heat. Perhaps some of you did it too – if so, how did you find it? Personally, I was still feeling the ache of that initial incline up Arthur’s Seat in the morning sun. Walking into the Edinburgh Pilates Centre, I was a little worried about how much the session was going to hurt, as after the 10K I sidestepped stretching and went straight for lunch, but I shouldn’t have been. Chris’ teaching is focused on getting the maximum gain with the effort that your body can put in. Don’t get me wrong, there are no shortcuts! Rather, an awareness that it’s your body and you know what’s going on with it more than he does, but that he is there to guide you to the best result.

For anyone that is nervous about going to Pilates because they are struggling to motivate themselves after a busy week or feel that they aren’t flexible or strong enough, I understand that worry. However, Chris’ classes have taught me that there’s no starting benchmark that you have to be meet before you enter the class. All Chris asks in the studio is that you go in and do the best that you and your body can do on that day – and that’s enough.

Exercise of the week:

This exercise is one that can be easily be done at home.

Your 80

  1. Lie on your side with your the arm that is underneath you straight out and your other hand supporting at your hip. You’ll want to grip here if like me you have tight hip flexors. This is so that the hip flexors don’t do all the work in this movement as you are working your inner and outer thighs.
  2. Breath in, pull your abdominal muscles in as far as you can. Then, with the leg underneath you bent at a right angle, straighten your other leg, tighten the knee and do your best to elongate the leg.
  3. Start with your leg stretched out just off the ground, exhale, and then lift it up until you reach the point where your muscles are working their hardest with your hand gripping your hip.
  4. Then inhale and lower your leg back to the starting position.

In our session, I repeated this 10 times on each side, see how you feel and go from there.

– Mary

Please get in touch if you have any questions about Pilates or are interested in beginning your own Pilates journey.