Pilates FAQ list

What exactly is Pilates?

Pilates is a system of over 600 controlled exercises that can be summed up in three words. Strength, stretch, control.

Pilates was named after Joseph Pilates who invented the system that he called Contrology. This translates to the mind's ability to control the body. Pilates exercises can be performed on a mat or on specialized equipment such as a Reformer, Cadillac, Ladder Barrel, Wunda Chair, etc.

Is Pilates just another exercise fad?

No. Pilates was invented nearly a century ago. It has been practiced by followers for several decades. Pilates has hit the scene with a sudden explosion in popularity following the large notoriety it has received from a lengthy list of celebrities and professional athletes alike.
Joseph Pilates said that his method was 50 years ahead of his time. Almost 50 years later its clear that he was right.

What are the benefits of Pilates?

With regular committed Pilates workouts you can expect to:
· Tone and build long, lean muscles
· Increase core strength
· Improve mind/body awareness
· Strengthen support muscles making the body less prone to injury
· Reduce stress, relieve tension, boost energy
· Promote postural alignment
· Create a stronger, limber spine
· Improve circulation
· Heighten neuromuscular coordination
· Offer relief from back pain and joint stress
· Enhance mobility, agility and stamina
· Compliment sports training and develop functional fitness for daily life activity
· Improve the way your body looks and feels

How Do I Get Started?

You should start with a private session with a certified instructor who will discuss and assess your medical history and your exercise goals. You are then guided through a Pilates workout where your physical condition is assessed and a program is tailored to suit your needs. You can continue with private sessions or you can take mat classes that often are more affordable, but never truly replace the value of private instruction.

What is a Mat Class?

A Mat Class is within a group setting. During the class you will lie on a mat, sit or stand and learn the principles of Pilates. The Pilates principles will be integrated into each exercise. The exercises use your own body weight and should be modified for your fitness level and become more and more progressive and challenging as you develop awareness, strength, flexibility, coordination, endurance and strength.

What should I wear?

Wear comfortable but snug fitting clothing (Ladies – sweat pants, anything fitted, leotards, tights and T Shirt, Men - bike shorts with shorts and T Shirt). Socks are a requirement in most studios. Please do not wear excessive perfume.

What age group is Pilates for?

Pilates can be beneficial for virtually all ages, fitness levels and body conditions.
Pilates is very popular with dancers, gymnasts, athletes and others in their physical prime but it is equally suitable for almost any age.

Many of our clients are middle-aged or elderly. Indeed, more than a few start doing Pilates specifically because they have reached ‘a certain age’, and realized that they no longer take any exercise and suddenly thought, ‘My goodness, I have to start to do something, or else I’ll fall apart’.

Older clients still might have to ask medical advice before taking up Pilates and to start more slowly. Many people, however, do Pilates into their eighties and nineties. A properly tailored Pilates program is one of the best-known ways to ward off the signs of aging.
Your true age, in the end, of course, is as much a function of how you feel as of the date on your birth certificate. As Joseph Pilates put it, ‘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.’

Is Pilates mainly for women?

No. Pilates, after all, was invented by a man, for men. Joseph Pilates, originally created the system for his own benefit - and was only later adapted for women.
Men tend to be less flexible than women, and so they benefit from Pilates even more.
Countless celebrity devotees of Pilates, from Hugh Grant to Martin Amis, John Cleese, Ian McKellen, Patrick Swayze, and an ever-growing number of famous footballers, rugby players, cricketers and other professional athletes including Lebron James, David Beckham, etc.

How often should I do Pilates?

People practice Pilates anywhere from 1 to 5 times a week. Joseph Pilates advocated 3 times a week as the best number for optimal results. It is said people will feel the results of Pilates after 1 session, and see results in less than 10 sessions, and have a new body by 30 sessions.

Why are personal training sessions with a Pilates instructor so expensive?

Pilates instructors are highly trained professionals who have invested thousands of hours studying the technique. They learn over 600 exercises for both the mat and Pilates equipment. They learn the philosophy and goals and benefits behind each exercise, and spend considerable time observing and mastering proper form and sequences, and apprentice to fine tune their teaching skills prior to taking multiple rigorous written and practical exams.
They learn more than just a series of exercises; they learn how to assess their students’ posture, how to adapt exercises for various body conditions, and how to customize the optimum Pilates program for each individual. This kind of specialized training, combined with the expenses of furnishing a fully equipped studio, commands a $70 to $120+ per hour price range. Which is a bargain, considering the cost of normal personal trainers is generally similar, and the training and certification requirements for most personal trainers are far less.

What should I look for in a Pilates instructor?

Ideally your Pilates instructor should be certified through a comprehensive training program. The most reputable training certification is from the Romana’s Pilates certification program. This program requires the most hours of observation, and the most difficult tests. To complete the certification there takes almost a year of full time observation and apprenticeship. Avoid any and all teachers who completed certification programs that lasted less than 3 months. It is impossible to learn the intricate system that quickly, and have a full grasp of how to adapt the system to injuries, and specific physical needs.

Can I get an effective workout with Pilates videos and books?

Yes and No. It's always better to work with a certified instructor who can teach proper technique, but using videos to further your workout or to motivate you to work out is also viable. Most of the videos and books on the market are very poor, and often tag the word “Pilates” onto the cover to increase sales. So buyers beware.

Is Pilates the only kind of exercise I need take?

Yes and No. If you can only do one thing, Pilates is a great option. However, if your options are 5 days of Pilates, or 3 days of Pilates and 2 days of other activities, you would be best served to vary your workout.

How different is Pilates from yoga?

Pilates takes many concepts from Yoga, but it is very different from Yoga. Pilates involves constant flow and movement of the body while maintaining constant use of core strength. Yoga tends to be based on static positioning.

What kind of results can I expect?

Practicing Pilates on a regular basis will help you to achieve a healthier body and mind. As a runner you can expect to build long, strong muscles, improve flexibility and lessen your chance for injuries. The way Pilates opens up the vertebrae in the back, in particular, helps to prevent the sort of back injuries which can result from constant impact involved in running.

Physically you can expect to:

· Lose inches
· Increase mobility and flexibility
· Improve balance and coordination
· Decrease back pain and stiffness
· Improve posture
· Achieve a flatter stomach
· Shorten recovery time following strenuous activity

Mentally you can expect to:

· Gain body awareness
· Improve focus and stimulate the mind
· De-stress the body and mind

Does the Pilates method benefit posture?

Yes! Pilates improves body alignment, and strengthens the core. The limbering of the spine through many exercises allows the body to stand up straighter, and with more support. Also, the increased body awareness will make you realize when your slouching, and be aware of often very fixable bad habits.

Is the Pilates method suited for Seniors?

Yes. There’s no age limit in the practice of the Pilates method, as many of the very first pupils of Joseph Pilates show. Having 2 regular clients in their 90’s, and one who had suffered a broken neck, shows that Pilates can be beneficial to everybody.

Will I lose weight through Pilates exercises?

Pilates was not designed to lose weight. But, with good instruction from a quality Pilates instructor it is entirely possible. I have seen clients lose as many as 150 pounds from just regular Pilates sessions, but this requires an instructor with a valid certification (not the weekend certification instructor you are most likely to find teaching at the Y). Pilates exercises help strengthen, sculpt and tone the body while building long, lean muscles. Whether the number on the scale goes down or not, you will tend to look and feel better through continued Pilates practice.

Can I do Pilates if I’m pregnant?

Then general rule of thumb is that you should never pick up a new exercise program when pregnant. So, if you haven’t done Pilates in the past, don’t pick it up until 3 months after the end of the pregnancy.
However, if you are pregnant it's ok to continue to exercise until your body says otherwise. You will know when this is. Make sure that if doing Pilates during pregnancy that you have an experienced instructor, and be very careful about stretching since it’s MUCH easier to tear muscles during this time.

I have a back problem – will Pilates help me?

If you have any sort of back or joint problem you should always check with your doctor or specialist before embarking on any new exercise program. However, Pilates is recognized as being of particular benefit to many back problems. By using and developing the strength of the deep abdominal muscles, the supportive spinal muscles, the muscles of the pelvic floor and the stabilizing muscles of the upper back and shoulder area, you will learn to correct your posture, reduce strain and stress and realign the body. Your back will get stronger and your pain will gradually reduce. Many osteopaths, physiotherapists and doctors now recognize the benefits of Pilates based exercises and recommend the technique to their own patients.