Pilates wirkt - das zeigt auch die Forschung

Joseph Pilates selbst war ein lebendiges Beispiel wie positiv sich Pilates, bzw. Contrology wie er es nannte, auswirkt, wie die beiden Aufnahmen zeigen.

Joseph Pilates mit ca. 57 Jahren

Joseph Pilates mit ca. 57 Jahren

Joseph Pilates mit 82 Jahren

Joseph Pilates mit 82 Jahren

Menschen, die Pilates trainieren, merken oft sehr schnell folgende positive Veränderungen

  • Mehr Kraft und gleichzeitig mehr Beweglichkeit
     
  • Ein verbessertes Körpergefühl und mehr Balance
     
  • Verbesserung der Körperhaltung - man "wächst" buchstäblich
     
  • Man fühlt sich jünger und sieht auch jünger aus.
     
  • Insgesamt ein gesteigertes Wohlbefinden
     
  • Höhere Ausgeglichenheit und bessere Stressbewältigung

Warum Pilates Training?

Über 80% der Deutschen leiden mehr oder weniger an Schmerzen und Verspannungen im Rücken, Kniegelenk oder im Bereich des Nackens. Neueste wissenschaftliche Erkenntnisse belegen, dass die Ursache für Schmerzen und Verspannungen oft verkürzte Muskeln und Faszien sind. Diese Probleme mit den herkömmlichen Kraftgeräten zu trainieren bzw. weiter zu verkürzen bringt of keinen Erfolg.
— Anzeige des Fitness Center TC Kempen im Extra-Tipp am Sonntag, 18. Mai 2014, Seite 17
Im Rahmen meiner sportmedizinischen Tätigkeit und insbesondere bei der manualtherapeutischen Diagnostik von Schmerzpatienten, fallen mir immer wieder Verkürzungen und muskuläre Dysbalancen auf. Viele haben bereits ein intensives Training an Fitnessgeräten absolviert und verzeichnen keine ausreichende Besserung ihrer Beschwerden. Dieses ist charakteristisch, da die wenigsten im Rahmen ihres Trainings auf koordinative Fertigkeiten und Beweglichkeit achten. Die Meistens suchen ihr Heil in Ausdauersport und Krafttraining. Die Realität zeigt allerdings, dass es die Ursache vieler Schmerzen nicht beseitigt.

Diese liegen nämlich in koordinativen Defiziten, muskulären Dysbalancen und Verkürzungen, die sich häufig durch langes Sitzen ergeben.

Bei einem Unternehmerkreis lernte ich Reiner Grootenhuis kennen, der mich in die Pilates Methode einführte. Meine Begeisterung für das Pilates wurde relativ schnell geweckt, da es offensichtlich war, dass diese Art des Trainings in der Lage ist, die oben angeführten Defizite zu beseitigen und damit nicht nur vielen Schmerzpatienten zu helfen sondern auch Schmerzen vorzubeugen.

Die Komplexität der Pilates-Übungen beinhaltet immer eine koordinative Aufgabe, die viele verschiedene Muskeln bzw. Muskelketten mit einschließt. Außerdem wird an der Beweglichkeit des Bewegungsapparates gearbeitet.

Auch die spezielle Faszientherapie ist in das Konzept des Pilates mittlerweile mit aufgenommen worden und somit handelt es sich bei Pilates um ein sehr komplexes und das Muskolofasziale System in all seinen speziellen Bedürfnissen berücksichtigende Gymnastik.
— Dr. Ingo Barck in "Der Pilates Arm Chair"
Pilates ist eine wunderbare Möglichkeit, den Körper und Geist in Einklang zu bringen. Aus eigener Erfahrung profitiere ich selbst seit Jahren durch das Besondere des Trainings. Aufgrund der Vielfalt und der Komplexität kann für jedes Alter und jeden Trainingszustand das entsprechende Programm erstellt werden. Als Orthopädin empfehle ich meinen Patienten Pilates-Training, da Stabilität und Beweglichkeit erzielt werden können, ohne Verspannungen zu fördern.
— Christine Becker, Fachärztin für Orthopädie, Klinik am Ring, Köln,Zitat des Geleitworts aus "Das Pilates Lehrbuch" von Geweniger/Bohlander

Mehr dazu wie Pilates sich positiv bei Rückenschmerzen auswirkt findest Du hier: bitte klicken

Vorsicht, ab hier wird es sehr wissenschaftlich ;-)

Auch die Forschungen bestätigt, Pilates wirkt

  • Michele Olsen & Carrie Myers Smith in "Pilates Exercise: Lessons from the Lab", IDEA, (2005)
    "Pilates workouts at the intermediate and advanced levels meet the requirements of promoting general fitness when performed with high enough frequency and duration"
    Pilates Mat exercises, "if done at an intermediate to an advanced level, can provide a moderate cardio stimulus similarto that provided by some lower-impact activities like walking, but in a more interval-like way"
     
  • John Porcari & Stefanie Spilde in "Can Pilates Do it All?", Ace Fitness Matters, (November/December 2005)
    Pilates remains one of the most "challenging and effective means of building core strength and stability."
     
  • Neil Segal, M.D., Jane Hein, P.T. & Jeffery R. Basford, M.D., Ph.D. in "The Effects of Pilates Training on Flexibility and Body Composition: An Observational Study", Archives of Physical Medicine and Rehabilitation vol. 85, (December 2004)
    Pilates training concluded that Pilates training resulted in improved flexibility. "Flexibility may contribute to improved physical performance, reduced enery requirementy for movements of joints (because of reduced tissue tension), and reduced likelihood of soreness or injury with physical exercise."

    (obigen drei Studien zitiert aus Voices of Classical Pilates, Artikel von Elizabeth Lowe Ahearn "Pilates: Its Place in Education" (2013)
     
  • Junghee Won's (at this time Kallander) Ph. D. Dissertation "The Effect of The Pilates Method on Dancers, Cognitive Style and Body Awareness". (study is written in Korean, not available in English) 
    Dept. of Performing Arts
    Graduate School of Kyung Hee University
    Seoul, Republic of Korea
    Directed by Prof. Park, Myung Sook (2005) 
    "The main purpose of this study was not only to examine the effects of Pilates method on dancers’ cognitive style and body awareness when the Pilates exercise program is applied to them, but also to describe the relationship between cognitive style and body awareness. This research was conducted through ideal case selection, using eight selected dancers (two male and six female dancers) and conformed to the selection of qualitative research. The Pilates exercise program was structured into twelve sessions (two times per week and 55minutes per session) with Beginner and Intermediate level systems of Power Pilates of USA. All data was collected through three in-depth oral interviews, twelve sessions of participant observation and twelve instances of self-journaling. The collective material employed domain analysis and taxonomical analysis. Because qualitative research is based on researcher’s subjectivity and prejudiced opinion, the reliability and validity of the research results were confirmed with triangular inspection and the investigation of community and specialist meetings. 
    In accordance with the results of this qualitative research on the collected materials and the effects of participating in the study, Pilates exercise offers the experience of cognition, the transformation of cognitive problems and developing an understanding of the stages of the body, such as, cognition of muscle function, correction of posture, weight loss, improved concentration, confidence, flexibility, relief of lower back pain, stress relief, improved health of the inner body which cannot be realized easily in normal life. These experiences have a variety of effects in normal life such as at school and at work. 
    The essential content resulting from this research included (1)dancers cognitive style, (2)transformation of action through body awareness. (3)the relationship between Pilates exercise and cognitive style and body awareness. Three types of results yielded through this research issued suggest that:

    1. Pilates exercise produces a response on changing the participant’s perception of their inner body and field-independent cognitive styles as well as perceiving through self experience rather than field-dependent cognitive style concerning the problem on movement action.
    2. Pilates exercises improve body awareness through an inner coordinative perception style about the body and the process of change within the inner body. The improvement of body awareness that contributes to understanding the body such as muscle function cognition, corrected posture, weight loss, improved confidence, flexibility, relief of lower back pain, stress relief and health improvement.
    3. Pilates exercise has an advantage over cognitive style which makes analytical and objective decisions on the inner body. These cognitive styles promote a closed relationship to inner body awareness where as Pilates requires a mental-physical process integration and facilitates of process of inner body awareness.
    This result of this research proves the philosophical beliefs of Joseph H. Pilates on health. Pilates reformed the quality of life through balance of mental and physical exercise and his method has been established for over 100 years. Considering the deficiency of prior research on the Pilates exercises, practical research activity, including quantitative research and the development of training methods, is then required for establishing a theoretical system that offers proof of the relationship between Pilates exercises and mental health."
     
  • Lise R. Stolze, Stephen C. Allison, John D. Childs "Derivation of a Preliminary Clinical Prediction Rule for Identifying a Subgroup of Patients With Low Back Pain Likely to Benefit From Pilates-Based Exercise" (2012)
    "OBJECTIVE: To derive a preliminary clinical prediction rule for identifying a subgroup of patients with low back pain (LBP) likely to benefit
    from Pilates-based exercise.
    METHODS:
    Ninety-six individuals with non-specific LBP participated in the study. Treatment response was categorized based on changes in the Oswestry Disability Questionnaire scores after
    8 weeks. An improvement of 50% or greater was categorized as achieving a successful outcome. Thirty-seven variables measured at baseline were analyzed with univariate and multivariate methods to derive a clinical prediction rule for successful outcome with Pilates exercise. Accuracy statistics, receiver-operator curves, and regression analyses
    were used to determine the association between standardized examination variables and treatment response status.
    RESULTS:
    Ninety-five of 96 participants completed the study, with 51 (53.7%) achieving a successful outcome. A preliminary clinical prediction rule with 5 variables was identified: total trunk
    flexion range of motion of 70° or less, duration of current symptoms of 6 months or less, no leg symptoms in the last week, body mass index of 25 kg/m or greater, and left or right hip average rotation range of motion of 25° or greater. If 3 or more of the 5 attributes were present (positive likelihood ratio, 10.64), the probability of experiencing a successful outcome increased from 54% to 93%."
    Hier der Link zur Studie.
     
  • Margaret Roller, Aimie Kachingwe, Dawn-Marie Ickes, Janna Beling, Allyson Cabot, Gabrielle Shrier, in "Pilates - Based Exercise for Fall Risk Reduction in Older Fallers and Adults at Risk for Falling: A Randomized Controlled Trial" 
    Department of Physical Therapy, California State University, Northridge, CA &  Core Conditioning, Studio City, CA (2013)
    "The results of this study suggest that rehabilitation focusing on Pilates - based exercise using the reformer on time per week is an effective intervention to decrease fall risk in older adults who are known fallers or at risk for falls."
    Link zur Kurzzusammenfassung der Studie
     
  • Lindy D. Royer, PT, PMA-CPT "In Pursuit of Pilates" in Rehab Management News (2013) Ein Artikel in dem mehrere Studien angeführt werden.
     
  • da Luz MA Jr1, Costa LOFuhro FFManzoni ACOliveira NTCabral CM.Phys Ther. in 2014 May;94(5):623-31. doi: 10.2522/ptj.20130277. Epub 2014 Jan 16.
    Effectiveness of mat Pilates or equipment-based Pilates exercises in patients with chronic nonspecific low back pain: a randomized controlled trial.
    BACKGROUND: The Pilates method has been widely used to treat patients with chronic low back pain. Pilates exercises can be performed in 2 ways: by using specific equipment or without it (also known as mat Pilates). There are no studies, however, that have compared the effectiveness of mat Pilates with that of equipment-based Pilates.
    OBJECTIVE:The aim of this study was to compare the effectiveness of mat Pilates and equipment-based Pilates in patients with chronic nonspecific low back pain.
    DESIGN: A 2-arm randomized controlled trial with a blinded assessor was conducted.
    SETTING: The study was conducted at a private physical therapy clinic in Brazil.
    PATIENTS: Eighty-six patients with chronic nonspecific low back pain participated.
    INTERVENTION: The patients were randomly allocated to 1 of 2 groups: a mat Pilates group (n=43) and an equipment-based Pilates group (n=43). The participants in both groups attended 12 Pilates sessions over a period of 6 weeks.
    MEASUREMENTS: The primary outcomes were pain intensity and disability. The secondary outcomes were global perceived effect, patient's specific disability, and kinesiophobia. A blinded assessor evaluated the outcomes at baseline and 6 weeks and 6 months after randomization.
    RESULTS: After 6 months, there was a statistically significant difference for disability (mean difference=3.0 points, 95% confidence interval [CI]=0.6 to 5.4), specific disability (mean difference=-1.1 points, 95% CI=-2.0 to -0.1), and kinesiophobia (mean difference=4.9 points, 95% CI=1.6 to 8.2) in favor of equipment-based Pilates. No differences were found for the remaining outcomes.CONCLUSIONS: Equipment-based Pilates was superior to mat Pilates in the 6-month follow-up for the outcomes of disability and kinesiophobia. These benefits were not observed for pain intensity and global perceived effect in patients with chronic nonspecific low back pain.
    PMID: 24435105 [PubMed - indexed for MEDLINE]

Lolita San Miguel und Reiner Grootenhuis vor dem Geburtshaus von Joseph Pilates

Lolita San Miguel und Reiner Grootenhuis vor dem Geburtshaus von Joseph Pilates

Hier ein Bild von Lolita San Miguel, einer direkten Schülerin von Joseph Pilates, und mir bei der Internationalen Konferenz in Mönchengladbach. Das Photo zeigt ebenfalls eindrucksvoll, wie man dank Pilates auch mit 76 noch topfit sein kann.

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