Pilates exercise program beneficial

Pilates exercise program beneficial

System, developed in 1920s, enhances flexibility, sharpens coordination

Dear Dr. Donohue: My friends and I, in our 70s and 80s, are quite active. We walk every day. We play golf. We swim.

Some of the group have begun Pilates exercises. They want all of us to begin. What is this exercise? Are the suitable for older women like us? Do they work? - R.D.

Yes, Pilates (puh-LAH-tease) exercises work. No, you are not too old. Old is not a matter of years. It's a state of mind.

In the 1920s, Joseph Pilates devised an exercise system to enhance flexibility, to sharpen coordination, to hone balance and to build strength.

Many famous people were Pilates' pupils. The famous dancers Martha Graham and George Balanchine were among his students in the 1950s. If they felt the exercises worked, that's enough evidence for me.

There are more than 500 exercises. The exercises emphasize development of what Pilates called "core" muscles the abdomen, back and hips. They stress fluid movement and graceful segue from one exercise to the next.

Some of the exercises require special equipment, but a good many can be done on a simple mat.

It's best to learn the exercises from a certified instructor.

See if your library or local book store has a copy of "Pilates Method of Body Conditioning," by Sean P. Gallagher and Romana Kryzanowska, (BainBridge Books, 1999).

It can give you an idea of what the exercises entail and if they appeal to you.

I have to revert to my automatic recording.

Get your doctor's approval before embarking on any exercise program.

Dear Dr. Donohue: I am 81 years old and have not exercised in a long time. I decided to do some bends and stretches to the music on the radio.

The next morning I could hardly get out of bed. Every bone in my body ached. I spent the day in bed with the heating pad. What happened? - M.B.

Exercise shreds muscle fibers not used to exercise. That's not all bad when it's done in moderation. Too much exercise destroys too many muscle fibers and makes people feel the way you did the day following the exercise session. Start an exercise program with a few easy exercises. Gradually build up the number of exercises and the exercise intensity. Make haste slowly. I'm not sure who said that, but it fits here.

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普拉提運動計劃

20世紀20年代開發的系統，增強靈活性，增強協調性

親愛的 Donohue 博士： 我和我的朋友們，70 多歲和 80 多歲，非常活躍。 我們每天都會走路。 我們打高爾夫球。 我們游泳。

小組中的一些人已經開始普拉提練習。 他們希望我們所有人都開始。 這個練習是什麼？ 適合我們這樣的老年女性嗎？ 做他們的工作？ - 研發部

是的，普拉提（puh-LAH-tease）練習有效。 不，你還不太老。 老不是幾年的事。 這是一種心態。

20 世紀 20 年代，約瑟夫·普拉提 (Joseph Pilates) 設計了一套鍛鍊系統，旨在增強靈活性、增強協調性、磨練平衡性和增強力量。

許多名人都是普拉提的學生。 1950年代著名舞者瑪莎·格雷厄姆和喬治·巴蘭欽都是他的學生。 如果他們覺得練習有效，這對我來說就足夠了。

有超過500個練習。 這些練習強調普拉提所謂的「核心」肌肉（腹部、背部和臀部）的發展。 他們強調流暢的動作以及從一項練習到下一項練習的優雅銜接。

有些練習需要特殊設備，但很多練習都可以在簡單的墊子上完成。

最好從經過認證的教練那裡學習練習。

看看您的圖書館或當地書店是否有 Sean P. Gallagher 和 Romana Kryzanowska 所寫的《普拉提身體調理方法》（BainBridge Books，1999 年）。

它可以讓您了解練習的內容以及它們是否對您有吸引力。

我必須重覆說明

在開始任何運動計劃之前，請先獲得醫生的批准。

親愛的Donohue醫師：我今年81歲了，已經很久沒有運動了。 我決定隨著收音機裡的音樂做一些彎曲和伸展運動。

第二天早上我幾乎無法起床。 我身上的每一根骨頭都在疼痛。 我在床上用加熱墊度過了一天。 發生了什麼事？ -M.B.

運動會撕碎不用於運動的肌肉纖維。 如果適度的話，這並不全然是壞事。 太多的運動會破壞太多的肌肉纖維，讓人們在運動後的第二天感覺就像你所做的那樣。 從一些簡單的練習開始鍛鍊計劃。 逐漸增加運動次數和運動強度。 慢慢來。 我不確定這句話是誰說的，但用在這裡很適合。