In a world of fad diets and trendy workouts, Pilates might seem like just another exercise craze. However, the exercise regimen, which was created during World War I by Joseph H. Pilates, is a non-impact workout that can be used by people of all ages to strengthen their bodies and increase flexibility. 

Pilates instructor, Heidi Lerner of Encinitas, said she continues to see the benefits of the Pilates Method of exercise in her students who are senior citizens. It improves the quality of their lives just by simply being able to move more easily.

North County has many Pilates studios complete with Pilates equipment. Gyms also offer Pilates Mat classes. Pilates uses special machines or one's own body (Matwork) to stabilize, strengthen and increase flexibility. The focus is on strengthening the torso or the body’s core, especially the deep back and abdominal muscles. It also stresses breathing to help individuals as they move through an exercise.

Lerner, who operates Pilates In the Flow, a studio in her home, guides aging students through specific movements on machines that look almost medieval. She also teaches a "Gentle Pilates” mat class at the Encinitas Senior Center on Mondays.

Lerner practiced hatha yoga for nearly 10 years and was instructing before she encountered Pilates. She started doing Pilates about eight years ago and began teaching mat Pilates six years ago, adding machine instruction in 2003.

She found Pilates to be more rehabilitative than yoga because it does not compress the spine or joints, and decided to teach Pilates instead. One of her specialty is in working with senior citizens, she has also had successes in working with people who are overweight; Heidi works with all people, ranging from non-active to athletic. Ms. Lerner has her Masters of Arts degree in Special Education, concentrating on working with people who have sustained a Head Injury, from George Washington University in Washington, D.C.

"My interest in Pilates is really working with people to help them feel better." Lerner said. "It was like a branching off of my original training - I just jumped on board."

She said that as people get older, their tissues tend to begin losing flexibility and tone. Pilates helps seniors regain freedom in their joints and improve their general outlook as they become able to move more freely and with less pain.

Lerner said "When my students feel a greater physical flexibility and mental agility, they get a more spirited attitude and approach to life. They really get a spring in their step," she said with a smile.

To ensure that her students don't injure themselves, Lerner modifies the exercises to their abilities and keeps a constant eye and hand on them to keep them in the right position.

In addition to their lessons with her, Lerner asks her students to do certain exercises at home, such as the Coccyx Curl to loosen up their backs and hips, so they can approach the day with less rigidity.

While working with student Maria Lewis, 77, Lerner led the woman through several exercises on three devices, including the Cadillac, Wunda Chair and the Total Gym. The Cadillac is a machine that resembles a canopy bed with several movable bars, triggered by the resistance of springs; it is directed toward gaining flexibility. The Wunda Chair is another Pilates piece of equipment that is directed toward developing core strength. Heidi also uses the Total Gym in place of the Reformer; she finds it to be an effective tool for strengthening isolated areas as well as suitable for beginning level Pilates.

Sitting up with her feet against the supporting poles of the Cadillac, Lewis contracted her abdominal muscles and rounded her spine down to a laying position and then rolled up again. It was similar to a sit-up, but with less effort. Lerner said the exercise lengthens the spine, leading to more allowable movement. "The Cadillac is the most wonderful piece of equipment for senior citizens because of its impact-free means of increasing space in the joints with minimal effort." Lerner said.

Lewis, also an Encinitas resident, said she had been taking Pilates classes at the Encinitas Senior Center, which were taught by Ms. Lerner. She then decided she wanted someone to instruct her more closely and has been taking private lessons with Heidi for about a month. She's working to reverse the lingering effects of old injuries she suffered in a car accident when she was a teen.

"I'm starting to feel so wonderful," Lewis said. "You just can't beat it."
She said her goal in taking Pilates is to strengthen her back to allow her to garden without pain and one day go on a vacation without having to worry if her back will go out. She said she has visited chiropractors and tried other exercises, such as yoga, but does not feel that they offer the same benefit as Pilates.

"It seems to have opened up my spine," Lewis said. "I don't have that tightness in the middle of my back anymore; everything seems so fluid.
"I feel Heidi is giving undivided attention, I really do," Lewis said. "She puts your body in the right position so you don't injure yourself; I am so grateful for this teacher. She is very dedicated."

Lerner's rates for a private lesson are $50 for a one-hour session and it goes down to $45 when a series of 10 is purchased ($450). For more information about Pilates in the Flow, look up on the web www.pilatesintheflow.com or email Ms. Lerner at heidi@pilatesintheflow.com. Classes are held at the Encinitas Senior Center, 1140 Oakcrest Park Drive, on Mondays 9 a.m. to 10 a.m. 
Call (760) 943-2250 for reservations.

Written by Jessica Musicar.