Published: 05/14/2008 - Updated: 11/02/2013
With the growth of fitness and the new trends Body & Mind, water is also undergoing an important evolution. Thus the HidroPilates (or Water Pilates), a new system of work that incorporates Pilates exercises in the aquatic environment, incorporated for the first time in Argentina by Prof. Fernando Villaverde in 2006 and is still present in Brazil and Uruguay.
This technique is designed to improve physical and mental condition of the person It is a way to develop strength and flexibility in a balanced way and to improve symptoms of injuries quickly and successfully, in an area of impact and with reduced containment of water.
Aquatic environment is totally different from the terrestrial environment, so before preparing any program in the water, you need to understand its properties and physical laws in order to make a program to suit the needs of users. On Earth, the force of gravity is always downward, the environment has no impact on the body unless it is used and the material temperature can be regulated with/without clothes to some extent. Instead water has a range of that makes it different this exercise in the middle:
- Water temperature can lower body temperature and thermoregulation is difficult, affecting the heart rate and feeling of intensity during exercise.
- Body weight is about 90% less water.
- The water reduces stress on joints.
- In the aquatic environment is less pressure on the vertebrae.
- There is certain liberation from the work of the muscle tone / posture.
- Hydrostatic pressure stimulates the respiratory mechanisms.
- Sensation of gravity depends on the depth of the environment where you are.
Any movement that takes place under water will have a greater resistance to overcome the air. Take this strength for the performance of different exercises in all planes of movement, with the advantage that the subject can choose the level of resistance: a force made more water offers more resistance. "The resistance facilitates multidimensional balance and parity in muscle agonists/antagonists (Fitness Water, Sanders, M., N. Rippee).
This resistance can also be increased with use of, bringing the same speed of movement to the force is higher.
Benefits of Pilates in the water
- Reduction of pain and muscle spasms
- Increasing the strength and breadth of the articular Psychological well-being
- Increased awareness of transverse
Pilates in the water
Before you start exercising in the water, we should learn the basic exercises and control of transverse pelvic floor, obliques and scapular at once, or go out of the water transferring this learning the terrestrial environment with the combination with the aquatic environment. In this way, it's much easier to recognize the sensations of the student that is required to be carried out during the exercise in the water.
Movements are not in any way, but are designed to exercise their maximum extent in each muscle and are based on six principles: concentration, control, centralization, fluidity, precision and breathing.
As for breathing, what happens is that combining the inspirations and expired with the strength and relaxation of muscles in the movement with the water.
In land, work consists of "lifting something" against gravity. In water, the intensity increases when arms and legs move downward against buoyancy. This will facilitate the movement upwards and provide resistance to downward movement (Fawcett, 1992).
The practice of the exercises should be done at a temperature or warm as a nice water depth to the chest and/or around the waist, depending on the exercises and the aim of the meeting.
Must be borne in mind that each time you perform a movement must be allowed some time to "overcome" the flow and try to always maintain a correct alignment respecting the principles of the method. It should be remembered that once we put a person in a horizontal position securely fastened to the edge of a pool or a mat, there is immediately a more co-contraction of the transverse and the depth of the paravertebral musculature that occurs in the terrestrial environment, something that, if the individual joins a volitional contraction/volunteer, will be working that much more muscle.
It is also strengthens area of "energy center", formed by the pelvis, buttocks, abdomen and hip, and once achieved it can download other parts of the body such as shoulders, neck, legs, etc. Many of the injuries and pain that men suffer are due to bad postures that are generated by not taking proper form part of the body to mark the center of gravity.
Always materials may be used to assist or resist these movements. These techniques are supplemented in order to develop strength, balance and relaxation to the motion of the whole body.
Anyone can do this type of workout in the water, from the smallest to the oldest. Ease the back, hips, knees, neck, osteoporosis, sports injuries, and increases the self-stylized figure, so that nobody can miss it right!